Exodus Strength

I will check out those cues next time @DCR , thanks!

SSB GMs
(140,160,170)x10

Lat PD, reverse grip ez bar
(90,100,110,120)x15
130x12
Big lat pump

augeleven wrote: ↑Tue Mar 28, 2023 9:03 pm I will check out those cues next time @DCR , thanks!

SSB GMs
(140,160,170)x10

Lat PD, reverse grip ez bar
(90,100,110,120)x15
130x12
Big lat pump

Cool! I had meant to say that I probably was not mentioning something you don’t already do, but if it is a new cue, hope it helps. Knee pain is awful - unlike when my back is fucked and I can kind of warm it up, a fucked knee usually means there’s little to nothing that I can do.

207.4/204.9

PED#10
Press, from the floor
115x1,125x4

Treadmill, at the Y
3.3 miles in 47:06 6:1

Treadmill, at home
1.7 miles in 22:14 9:1

Also messed with cambered bar LTEs

207.2/205.1 but eating is now in check

PED#11
Push Press, from the floor
(115,125,130)x3
135x2
140x2@10 not sure what to do here. maybe keep the triples with small jumps?

later

Front Squat, belt and straps
170x5,5,10@front rack issues. last rep was held up by elbows, buts a 10rm

CGBP
165x16@8.5
165x10,8,8,8

LTE
50x10
60x8,8

Lat PD, reverse grip
90x15,110x15,10,10


getting close to feeling less bad.

>be me
>have new shin splint and knee issues
>realize that the 2 pairs of shoes you’ve been running in have 300 miles on them
>remember you panic-bought extra running during the pandemic.

206.6/205.2 diet on point. waiting for the whoosh…

PED#12
Press, from the floor
115x1
125x3@9.5
BTN press, from the floor
70x12x3

Treadmill, 9:1
6 miles in 1:16:21

Alone with the kids this weekend. They are now officially old enough to go downstairs for 80 minutes while they are upstairs playing.

augeleven wrote: ↑Fri Mar 31, 2023 6:56 am >be me
>have new shin splint and knee issues
>realize that the 2 pairs of shoes you’ve been running in have 300 miles on them
>remember you panic-bought extra running during the pandemic.

Noob question.
How do you personally know when your shoes are done? Do you give them X miles? Or look at wear in soles? Or something else?

hector wrote: ↑Fri Mar 31, 2023 7:10 pm

augeleven wrote: ↑Fri Mar 31, 2023 6:56 am >be me
>have new shin splint and knee issues
>realize that the 2 pairs of shoes you’ve been running in have 300 miles on them
>remember you panic-bought extra running during the pandemic.

Noob question.
How do you personally know when your shoes are done? Do you give them X miles? Or look at wear in soles? Or something else?

Guessing and messy observations. I generally don’t notice much wear and tear, but I tend to start noticing new aches and pains at around the 300 mile mark. It could be a coincidence.

203.4/205.1

PED#13
Press, from the floor
115x2
125x2 noticing rice crispies in my shoulder.

Late night insomnia bro sesh

EZ curl, 2 min rest
60,10,10,15,10

Cable curl, 1 min rest
35x10,8
30x10,9
25x10,10,9
20x12x3

Tricep pushdown
20x20
30x15
35x10
40x7
30x12,10

Cable Row 2 min rest
(70,80,90)x15
95x10
100x8

Facepulls, 1 min
40x20x2, x15x4

Ab wheel
10x3

Done while watching The Old Dark House (1932)

Definitely sore from the effects of last nights back and bi binge

—-/204.9

PED#14
Press from floor
115x1 ( not sure 115 can count towards reps still…)
125x2,130x2

Later

Front Squats, belted and straps
175x5,5,7

Bench
185x3,205x2,215x2,225x2 heavy. @9.5? Let’s try again
(205,215,225)x5,235x3
245x3@10. Butt started to come off bench on last rep, but still touching
195x9

Good Mornings
150x10,170x10,190x8
—ss w/—
LTE
50x10,60x10x2

206.6/205.2

PED#15
115x1
120x4
achey from bench and ab wheel

trail run, 9:1
6 miles in 1:15:35

204.8/205.2

PED#16

Press from the floor
(115,125,135)x1
140x2@9.5
105x5x5

Later
Deadlift, belt and straps
345x4
375x3
405x4@9
425x1@9.5

Girls are having bed issues. If I get back down I’ll do some back and hamstring stuff

RDLs (225,245,265,275)x8
Cable row
(70,90)x15
100x10x5

You know that you’re spending way too much time at Exodus Strength when you get woken up at 4am (my girl teaches virtual English classes to kids in China, so standard occurrence), see a new unread post in dude’s log, and think, “Ah cool, Aug must’ve gotten to that back and hamstring stuff.”

DCR wrote: ↑Wed Apr 05, 2023 2:11 am You know that you’re spending way too much time at Exodus Strength when you get woken up at 4am (my girl teaches virtual English classes to kids in China, so standard occurrence), see a new unread post in dude’s log, and think, “Ah cool, Aug must’ve gotten to that back and hamstring stuff.”

Can confirm. I have been short on energy for commenting, but I habitually check a lot of logs.

Thanks for keeping me honest, although it’s mostly to shame myself if I don’t do it later.

206.7/205.3
PED#17
Press, from the floor
115x4 starting tomorrow my minimum weight will be 120. I probably will still hit a single at 115 though

YMCA Treadmill, 9:1
3 miles in 40 minutes

Latermill, 9:1
1.2 in 15:50
Super cranky still. Gotta make it through tomorrow and I get time off.

205.9/205.4

PED#18
Push Press, from the floor
115x3
125x3
135x3
140x1 failed the second rep out front
135x2x2 Gonna cap these at 135 and add doubles

Later
Front Squat, belt and straps
180x5,5,8

CGBP
165x18,x10x4

Lat Pulldown
90x10
110x10x5

207.1/205.5
PED#19
Press, from the floor
115x1
125x2x2

BTN Press, from the floor
75x8x5

I’ll run tomorrow. Going to visit family this weekend, so I’m pausing the PED.