Exodus Strength

3/20/2019: Week 1 Upper 2
3ct Pause Bench Press: 175x5, 170x5x4s
CGBP: 140x10x3s
Dumbell Curl: 30x15,12,14 *superset w/ CGBP
Seated Row: 150x12x3

Session overall was solid I think. Never have done 3ct Pause BP before, so thought at first I could do a 5% offset from normal bench but that was probably a just little heavy for 75% on set 1 so I dropped 5# (gasp).

3/22/2019: Week 1 Lower 2
Deadlift: 420x5x5s
Squat: 275x10x3s
Chins: BWx10,8,7

Week 1 down!

'Attempt to log' take 3?

I've been pretty terrible at logging things on here, but I think my lifting has gone OK the past couple of months. I do think I have gotten a little bored with things and have developed some 'paralysis by analysis' so I want to do some different kind of programming; I am going to be following the new crossfit-style template from barbell medicine. I may have to make a couple little adjustments here and there for conditioning components in my university gym, but will stay true to everything else. With any luck, I will actually get some logging going and make some better gains over the next 10 weeks!


5/20/2019
Lifting Portion
Power clean: 185x3, 205x3, 225x3x2s
Squat w/ Belt: 315x6, 340x6, 365x6
Strict Press: 115x6, 135x6x2s
-Lifting felt ok; it has been about 2 years since I have done any olympic lifting variants so eased into it a bit. Overshot the goal RPE a bit on the 2nd set of press so repeated.
Conditioning
10 minute time cap:
4 rounds of: 10 air squat- 10 burpees -5 strict pull ups - 1 minutes rest
Finished the last round @7:32

5/21/2019
Conditioning: 30' Row- ended up at 7130m. This was kind of awkward to pace; any LISS type stuff I have done in the past year has been on a cycling bike, treadmill or outside walking. I think the longest I had every spent on a rower before was for an all-out 1k.

How is the weightlifting load chosen on the Titan template? Percentage, RPE, or what?

Testiclaw wrote: ↑Tue May 21, 2019 11:10 pm How is the weightlifting load chosen on the Titan template? Percentage, RPE, or what?

The load for the weightlifting is chosen with RPE; most weeks are up to a set @8 then back offs based on e1rm.

5/22/2019
BW: 214

Lifting:
Conv Deadlift: 405x6@6ish, 430x6@8, 450x6@8 -- The 430x6@8 felt way harder than I expected, on the next set tried to be more patient with keeping shoulders over the bar and it made it a heck of a lot easier

2ct Pause Bench Press: 190x5@7, 195x5@8, 200x5@8.5

303 Tempo Squat: 225x8@?, 255x8@7, 285x8@8.5-9

Conditioning:
Stationary Bike: 5 sets of 3:00 on @8, 1:00 off

5/24/2019
Lifting
Front Squat: 255x4, 275x4, 295x4@9
Push Press: 175x5, 180x5, 185x5@8.5
Power Snatch: 160x2, 165x2, 170x2
Power Sntach EMOM for 10 minutes: 140,140,140,140,145,145,150,150,155,155

Conditioning
Alternating EMOM for 16':
10 DB thrusters (30#)
8 Calorie Row

Hey man, how did that Titan template end up going for you? I was interested in that for a minute