Exodus Strength

Hanley wrote: ↑Fri Sep 25, 2020 1:24 pm

ChasingCurls69 wrote: ↑Fri Sep 25, 2020 1:11 pm Do you think it would be possible if the baseline is ~1:30?

Yeah, I think so. Hard, but doable. 1:25 is fucking moving, man. That'd be a pretty awesome milestone.

I tried it after my regular workout today and had a 1:20-1:25 pace but stopped at like 45 seconds, that was fucking brutal.

Is this based on a specific brand of rower? I ask because I’ve done 0.5 miles (800 ish meters) in 2:04

I’m wondering if my rower is “easier” or something. It’s an air/fan type.

MattimusMaximus wrote: ↑Sat Sep 26, 2020 7:02 am Is this based on a specific brand of rower?

C2

Here's a programming podcast BBM just did (linked Spotify but it's on other platforms too) focusing on some of this lower RPE, stimulus from faster earlier reps paradigm:

https://open.spotify.com/episode/2s7OhN ... huV19rcMqA

quikky wrote: ↑Tue Sep 29, 2020 1:32 pm Here's a programming podcast BBM just did (linked Spotify but it's on other platforms too) focusing on some of this lower RPE, stimulus from faster earlier reps paradigm:

https://open.spotify.com/episode/2s7OhN ... huV19rcMqA

I just got done listening to that. They mention data driven strength. Concerning the stimulus vs fatigue, RPE and bar speed it reminds me of what @Hanley started here with the Montana Method.

Cellist wrote: ↑Tue Sep 29, 2020 1:54 pmreminds me of what @Hanley started here with the Montana Method.

Doing easy before it was cool.

and before there was research supporting it

How would you recommend slowly moving from BBM style programming to this spicy new system? I'm pretty detrained due to injuries'/fun in the summer sun, so probably don't have the work capacity to just jump in.

My next higher rep block was going to be compounds of mostly 6- 8 reps for 4 sets at RPE: 6/7/8/8 but now I might do 6-8 reps for 5-6 sets at RPE: 5/6/7/7/7/7. Then next block drop the reps to 4-6 and add another set at RPE 7 to be at 7 sets x RPE 6-7.

Stoop wrote: ↑Tue Sep 29, 2020 2:54 pm My next higher rep block was going to be compounds of mostly 6- 8 reps for 4 sets at RPE: 6/7/8/8 but now I might do 6-8 reps for 5-6 sets at RPE: 5/6/7/7/7/7. Then next block drop the reps to 4-6 and add another set at RPE 7 to be at 7 sets x RPE 6-7.

That looks good to me.

Once you get near novel lifetime e1RMs,and want to shift to a "quasi-peak" I think you could drop RPEs even lower for most sets.

Here's what my (personal) sessions look like in peak mode

1) 10 doubles @ 80-82% (nothing at/or over RPE 7)

2) 10 triples with 75-77% (nothing at/over RPE 7)

3) 15-18 singles with 85% (sometimes doubles because I'm impatient....these creep into RPE 7-8)

4) A few singles with 87.5% and a few more singles with 92-95ish% (this session is high RPE)

Stoop wrote: ↑Tue Sep 29, 2020 2:54 pm How would you recommend slowly moving from BBM style programming to this spicy new system? I'm pretty detrained due to injuries'/fun in the summer sun, so probably don't have the work capacity to just jump in.

My next higher rep block was going to be compounds of mostly 6- 8 reps for 4 sets at RPE: 6/7/8/8 but now I might do 6-8 reps for 5-6 sets at RPE: 5/6/7/7/7/7. Then next block drop the reps to 4-6 and add another set at RPE 7 to be at 7 sets x RPE 6-7.

With the lower intraset fatigue stuff, I'm generally looking for something more like 5-7 RIR. Greater RIR given more reps per set.

Just as a point of reference for similar programming, if you convert A2S2 original to RPEs it starts off at something like RPE 5.5 and caps at RPE 7. On subsequent waves it moves up to something like RPE 6.5 to RPE 8 if I remember correctly, as reps decrease.

@Hanley,

According to my RepOne, an RPE 7 squat is about .35 m/s.

Is that a reasonable cut-off velocity for something like your general strength routine, or is it too grindy?

michael wrote: ↑Tue Sep 29, 2020 6:38 pm Hanley,

According to my RepOne, an RPE 7 squat is about .35 m/s.

Is that a reasonable cut-off velocity for something like your general strength routine, or is it too grindy?

That seems a bit grindy. I think it's worth the the time/effort to validate that with a 4-8RM attempt at some point. Your personal data is vastly more useful than population averages.

Hanley wrote: ↑Tue Sep 29, 2020 7:41 pm

michael wrote: ↑Tue Sep 29, 2020 6:38 pm Hanley,

According to my RepOne, an RPE 7 squat is about .35 m/s.

Is that a reasonable cut-off velocity for something like your general strength routine, or is it too grindy?

That seems a bit grindy. I think it's worth the the time/effort to validate that with a 4-8RM attempt at some point. Your personal data is vastly more useful than population averages.

I did 5 sets 3-3-3-3-5 the last set was > @9 .369, .365, .295, .261, .216.

I guess it was a bit faster, .365.

michael wrote: ↑Tue Sep 29, 2020 8:34 pm

Hanley wrote: ↑Tue Sep 29, 2020 7:41 pm

michael wrote: ↑Tue Sep 29, 2020 6:38 pm Hanley,

According to my RepOne, an RPE 7 squat is about .35 m/s.

Is that a reasonable cut-off velocity for something like your general strength routine, or is it too grindy?

That seems a bit grindy. I think it's worth the the time/effort to validate that with a 4-8RM attempt at some point. Your personal data is vastly more useful than population averages.

I did 5 sets 3-3-3-3-5 the last set was > @9 .369, .365, .295, .261, .216.

I guess it was a bit faster, .365.

Huh.

Your "@7" speed seems within error margins. I'd probably call @ 7 .35 +/- .02.

Hanley wrote: ↑Tue Sep 29, 2020 2:33 pm

Cellist wrote: ↑Tue Sep 29, 2020 1:54 pmreminds me of what @Hanley started here with the Montana Method.

Doing easy before it was cool.

and before there was research supporting it

That was my first thought. I was disappointed there wasn’t a shout out.

lehman906 wrote: ↑Tue Sep 29, 2020 8:48 pm

Hanley wrote: ↑Tue Sep 29, 2020 2:33 pm

Cellist wrote: ↑Tue Sep 29, 2020 1:54 pmreminds me of what @Hanley started here with the Montana Method.

Doing easy before it was cool.

and before there was research supporting it

That was my first thought. I was disappointed there wasn’t a shout out.

Zac & Josh (Data Driven) have put a mind-boggling amount of work into researching and promoting (and refining) this model/format.

It's kinda their baby now.

They were more than fair with their shout-out (see "acknowledgements"):.

https://myojournal.com/rethinking-proxi ... gth-gains/

michael wrote: ↑Tue Sep 29, 2020 6:38 pm @Hanley,

According to my RepOne, an RPE 7 squat is about .35 m/s.

Is that a reasonable cut-off velocity for something like your general strength routine, or is it too grindy?

Not @Hanley, but that's pretty slow for a squat @7, at least for me.

.35m/s is about an 8.5-9 for me on squat (though would be @6 for bench)

I have to have my personalized velocity profiles for each lift when working with my speed4lifts. However, once developed, they are incredibly useful.

JohnHelton wrote: ↑Wed Sep 30, 2020 5:15 am I have to have my personalized velocity profiles for each lift when working with my speed4lifts. However, once developed, they are incredibly useful.

How did you build your profiles? Do you have spreadsheets that plot your slopes?

michael wrote: ↑Thu Oct 01, 2020 6:22 am

JohnHelton wrote: ↑Wed Sep 30, 2020 5:15 am I have to have my personalized velocity profiles for each lift when working with my speed4lifts. However, once developed, they are incredibly useful.

How did you build your profiles? Do you have spreadsheets that plot your slopes?

Yes. You have to run a test and plot the velocities. This is a copy of the spreadsheet that I use.

https://docs.google.com/spreadsheets/d/ ... sp=sharing