Exodus Strength

Allentown wrote: ↑Tue Feb 28, 2023 3:50 am Probably need to buy pre-workout again. Or actually sleep properly. Have not made it through a night without waking up at least once in quite a while.

I’m 44. Haven’t accomplished that since college. If I make it 5 hours, and that’s the only wake up before completing my 8 hours, I consider it a victory.

hector wrote: ↑Mon Feb 27, 2023 5:31 pm 100% I think it was related to the labor. Could have worked your core more than you noticed, then today pushed you over the edge.

Thumb meat was hamburger too from the shovel handle impact, so yeah you are probably right.

DCR wrote: ↑Tue Feb 28, 2023 4:30 am I’m 44. Haven’t accomplished that since college. If I make it 5 hours, and that’s the only wake up before completing my 8 hours, I consider it a victory.

I'll be 40 this Dec. I get the occasional 7-8 solid, usually only on weekends when the kids are gone. I really need to be better about keeping my phone off in the bedroom though, I've fallen back into the habit of staying up an extra half hour on my phone. Also my wife's bed time has a big impact on my sleep- she goes to bed too early and is asleep when I go up means I'll probably be woken up by mouth noises. She stays up, I'll have trouble falling asleep and probably wake up when she comes to bed.

Biggest thing though has been the little one coughing. I'm a lighter sleeper.

Mar 1
Week 9 GPP1
BW
Echo sprints
20::100x10
2.2mi

Lat pull down
140x17x5

10min:
McGill crunch
12x7, +5

DB concentration curl
22x15x5
Triceps press down
66x15x5

100min

Not an echo PP but not bad.

Mar 2
Week 9 Day 3
BW 206.8
DL
435x1
405x3,4,3

2 count pause bench
167x4
158x4x2

Hack squat
172x12,15,15

10 min:
RDL
225x20,19,20,20

72 min

Every set of RDL, the 5yo (6 next week) opened the door mid-set and shouted "dad?" and I got a text from my wife complaining she forgot to set her alarm.

Mar 3
Week 9 Day 4
BW 208.4
OHP
122x4x5 (+2 reps last set)

Pendlay row
162x10x4

Low incline CGBP
141x10x4

10 min:
BB shrug
215x20,20,20,19

70 min

Some small increases. Shrugs are getting really sloppy.

Allentown wrote: ↑Fri Mar 03, 2023 3:50 am Shrugs are getting really sloppy.

Shrug. (See what I did?) I really don’t think that the very large majority of folks who gaf about perfect form on pulling movements ever get any pulling muscles (whereas the opposite is true of pushing movements). Way back when I read BB mags, they always preached form, but then you’d see the training videos and the same movements were ostensible trainwrecks every time - shrugs, lateral raises, barbell rows, lat pulldowns, I could go on. Never seemed to keep anyone from jackedness, and the injury risk seems pretty low (obviously excluding deadlifts).

DCR wrote: ↑Fri Mar 03, 2023 6:24 am

Allentown wrote: ↑Fri Mar 03, 2023 3:50 am Shrugs are getting really sloppy.

Shrug. (See what I did?) I really don’t think that the very large majority of folks who gaf about perfect form on pulling movements ever get any pulling muscles (whereas the opposite is true of pushing movements). Way back when I read BB mags, they always preached form, but then you’d see the training videos and the same movements were ostensible trainwrecks every time - shrugs, lateral raises, barbell rows, lat pulldowns, I could go on. Never seemed to keep anyone from jackedness, and the injury risk seems pretty low (obviously excluding deadlifts).

Mostly from a consistancy and progression standpoint- what sort of progress am I making going from larger ROM slow reps with 185 to sloppy power shrugs with 215?

Allentown wrote: ↑Fri Mar 03, 2023 9:12 am

DCR wrote: ↑Fri Mar 03, 2023 6:24 am

Allentown wrote: ↑Fri Mar 03, 2023 3:50 am Shrugs are getting really sloppy.

Shrug. (See what I did?) I really don’t think that the very large majority of folks who gaf about perfect form on pulling movements ever get any pulling muscles (whereas the opposite is true of pushing movements). Way back when I read BB mags, they always preached form, but then you’d see the training videos and the same movements were ostensible trainwrecks every time - shrugs, lateral raises, barbell rows, lat pulldowns, I could go on. Never seemed to keep anyone from jackedness, and the injury risk seems pretty low (obviously excluding deadlifts).

Mostly from a consistancy and progression standpoint- what sort of progress am I making going from larger ROM slow reps with 185 to sloppy power shrugs with 215?

I wasn’t referring to ROM, but only to using some body english / doing what you have to do to move the weight later in the set - my bad for the lack of clarity.

I know exactly what you mean regarding the issue with consistency / progression. Can’t even say how many times over the years I got in my head after a set, that it was sloppy, I didn’t really earn the right to add weight, I need to reduce the weight and dial form back in and work up from there, in an endless cycle of getting nowhere. When I’ve managed to ignore that voice and be cool with good enough on assistance stuff, the results in the mirror have been a lot more positive. It’s a constant struggle because of my neurosis.

Anyway, that’s all about me. All that I meant to convey was that I’ve consistently seen the bigger dudes gripping and ripping, so I would’t beat yourself up over some sloppy shrugs. Didn’t mean to oversell it.

DCR wrote: ↑Fri Mar 03, 2023 9:43 am Anyway, that’s all about me. All that I meant to convey was that I’ve consistently seen the bigger dudes gripping and ripping, so I would’t beat yourself up over some sloppy shrugs. Didn’t mean to oversell it.

I absolutely appreciate the insight. I'm currently battling between "who cares, accessory, also who cares, get the work in" and "gotta connect the mind to the muscle, focus, do it right, form causes growth not weight."

Mar 4
Week 9 GPP 2
BW 206.2
30 min Treadmill
Slow jog 2 mi
15% incline walk .5mi

One arm lat pull down
55x20,20,19,19,20

10 min:
Sit up
16x10

BFR preacher curl
35x15x5 (+1 rep last set)

BFR EZ skull crusher
40x15x5

100 min?

Solid session. Added reps or weights

Allentown wrote: ↑Sat Mar 04, 2023 3:16 am

DCR wrote: ↑Fri Mar 03, 2023 9:43 am Anyway, that’s all about me. All that I meant to convey was that I’ve consistently seen the bigger dudes gripping and ripping, so I would’t beat yourself up over some sloppy shrugs. Didn’t mean to oversell it.

I absolutely appreciate the insight. I'm currently battling between "who cares, accessory, also who cares, get the work in" and "gotta connect the mind to the muscle, focus, do it right, form causes growth not weight."

I decided to abandon power shrugs a few months ago because I was setting the bar down on the safeties between reps, and figured constant tension from a hang position was probably a better bet for growth.

When I came back to traditional shrugs, I found that I could do them with more weight and for more reps -- and with better form -- than before the power shrug experiment.

Not sure if my traps grew much, though...

Mar 6
Week 10 Day 1
BW 205.4
LBBS
335x1 (@10)
281x3x4 (+3 reps last set)

CGBP
170x5
157x5x3

2 count pause DL
347x6
330x4x

10 min:
Heels elevated goblet squat
50x20x4

90 min?

Pretty tired. Long weekend. Little sleep.

Mar 7
Week 10 Day 2
BW
Bench
210x1
188x3x5(+3 reps last set)

2 count pause HBBS
217x6x3

Dips
5x10,10,10,8,2

10 min:
Arnold press
20x20,20,20,

75min

Continuing with the tiny weight or volume increases...
Really looking forward to when it is at least 40 outside during my workouts...

Renascent wrote: ↑Sat Mar 04, 2023 7:30 am

Allentown wrote: ↑Sat Mar 04, 2023 3:16 am

DCR wrote: ↑Fri Mar 03, 2023 9:43 am Anyway, that’s all about me. All that I meant to convey was that I’ve consistently seen the bigger dudes gripping and ripping, so I would’t beat yourself up over some sloppy shrugs. Didn’t mean to oversell it.

I absolutely appreciate the insight. I'm currently battling between "who cares, accessory, also who cares, get the work in" and "gotta connect the mind to the muscle, focus, do it right, form causes growth not weight."

I decided to abandon power shrugs a few months ago because I was setting the bar down on the safeties between reps, and figured constant tension from a hang position was probably a better bet for growth.

When I came back to traditional shrugs, I found that I could do them with more weight and for more reps -- and with better form -- than before the power shrug experiment.

Not sure if my traps grew much, though...

The only time my traps have actually gotten sore was when doing power shrugs, and the initial few sessions doing cleans. Just honestly not sure any trap work is worth extra lower back fatigue. But, it would also be cool to have big traps...

Mar 8
Week 10 GPP 1
BW 206.6
Echo
10::20x8
.86mi

Lat pull down
140x18,18,18,17,17

10 min:
McGill crunch
14x6, +5

DB concentration curl
23x15x5
Pulley triceps press down
67x15x5

Just a short conditioning session, birthday morning of the older one.

Mar 9
Week 10 Day 3
BW 206.6
DL
440x1
410x3,4,4

Pin bench
175x4
166x4x2

3-0-3 HBBS
155x12x3
155x6

10min:
RDL
225x20x4

Did emails between sets. 2yo was up a few times ejecting carrot-cheese-slime, second time at about 1AM I hung out with him downstairs for about 3 hours before I could get him back to bed. My stomach didn't feel great when I woke up either, right now just feels a little iffy but head is throbbing.

Mar 10
Week 10 Day 4
BW
Press
125x4,4,4,3,3,5

Pendlay row
165x10x4

Incline CGBP
143x10x4

10 min:
BB power shrug
225x20x4

Mar 11
Week 10 GPP 2
BW
Incline treadmill walk
30 min, 15% incline
1.57mi

One arm DB row
50x20x5

10 min:
Sit up
16x10, 13

EZ bar preacher curl
37x15x5(+1 rep last set)

EZ bar skull crusher
47x15x5 (+1 rep last set)

Long session. 100min?

Wanted a break from pull downs. DB was probably too light.
Got through 4 sets of preacher curls before I noticed my "preacher bench" bar setup was crooked.
Still tired from the "carrot slime vomit" incident from Wednesday night. Almost had an emergency during 2yo bed time last night when he couldn't find his piggy pillow, which was vomited on and still drying.

Mar 13
Week 11 Day 1
BW
LBBS
327x1
275x3x2

2 count pause bench
165x4
170x4
175x4

Deficit DL
335x4
347x4
360x4

66 min

I hate the end of block pivot. No direct biceps work for 4 weeks? Inconceivable! Back was existing during squats, which was annoying. Not painful, but felt like it could be painful. Still super tired from the time change, even though I went to bed at the new 9:30 or whatever.

Mar 14
Week 11 Day 2
BW 206.4
Pause bench
205x1
182x3,3,5

HBBS + chains
185x5
205x5
230x5

DB bench
55x10x3

54min

Fine. Benching is stupid.