Exodus Strength

the U/L split takes some getting used to, mainly bc its like 2 hard days and 2 easy days....the stress is a little uneven if you look at it from a micro cycle level. the hardest part for me was squatting after pulling on one of your L days, which makes no sense in powerlfiting terms. then the U days just felt like i wasnt getting a good "workout". but i stuck with it and made some gains. its something you can do long term. anyways, good job in here with the weight loss

BW: 200.4 lbs (2800 cals reversing)

Press: Beltless

125
135
145 @7.5

120x3 x3 (Beltless/2 min rests)

Bench: Paused/Beltless/2 min rests

200x3 x4 sets

Standing DB Laterals: Plates/60s rest

25’s x14 x2 sets

Oly Curls: EMOM/TP,reg,drag

97.5 x6 x3 sets


***39 mins total
-Weird my press felt like some strength returned today. @cole Maybe I’ll give it a little longer. You’re right about squatting after deadlifting, it felt awful and was definitely weaker. I only do that on the testing singles day but it feels terrible. I wonder how I can mitigate that. Maybe I should just squat before anyways.

BW: 200.5 lbs (2900 cals reversing)

Squat: Beltless/2 min rests

275x5 x3 sets

Deadlift: Beltless/DOH/2 min rest

305x5 x2 sets

Chins: EMOM/Supine Grip

BW x8 (@8.5), 5 (@8), 5 (@9.5)

EZ SFP: EMOM

70x12 x3 sets


***33 mins total

BW: 201.2 lbs (scale was wonky. 2900 cals)

Bench: Beltless/Control TnG/2 min rests

175x5 x4 sets

Press: Beltless/2 min rests

105x5 x3 sets

Seated Laterals: Plates/Top holds/60s rest

10’s x20 x2 sets

EZ Curls: EMOM/TP,reg,spider

70x12 x3 sets


***31 mins total
-scale had multiple readings. Not sure how reliable it’s been lately. I think some strength is coming back but it’s hard to tell. We’ll see next week.

BW: 201.1 lbs (2900 cals)

Squat: Beltless/2 min rest

275x5 x2 sets

Deadlift: Beltless/DOH/2 min rest

305x5 x2 sets

Chins: EMOM/SG

BW x8 (@8.5), 5 (@9), 4 (@8.5)

Oly SFP: EMOM

72.5 x12 x3 sets


***31 mins total

BW: 201.2 lbs (2900 cals)

Bench: Beltless/Control TnG/2 min rests

175x5 x4 sets

Press: Beltless/2 min rests

105x5 x3 sets

Seated Plate Laterals: 60s rest/Top Pauses

10’s x20 x2 sets

Oly Curls: EMOM/TP,reg,drag

72.5 x12 x3 sets


*32 mins total
-I think I had a bit more strength today. Difficult to tell though. I might start Creatine again soon but that stuff’s expensive now! Price has doubled this year. Same with whey.

i would pay for the creatine if i were you, it just cant be replaced, and its not too expensive. you could replace your whey with much cheaper milk.

@cole 1kg was like $30 last year. Now it’s around $70 and always seems to be out of stock. I still buy whey though but even that doubled.

When I was regularly taking Creatine my doc said my creatinine levels were elevated. I’m hoping to get blood work done soon while I’m not taking it just for piece of mind about my kidneys. If it all checks out I’ll be taking it asap again. Feel like crap lol.

BW: 201.4 lbs (increased reverse to 2950 yesterday)

Squat:

305 Beltless
335 Beltless
365 @7
385 @8

315x3 x3 (2 min rests)

Deadlift: Beltless/DOH/2 min rest

345x3 x2 sets

Weighted Chins: BW+75 lbs/30s rests/SG

276 x1 x7 sets

EZ SFP: EMOM

100x6 x3 sets


***46 mins total
-Pleasantly surprised strength was up today compared to 2 weeks ago. I’d say 385 at 8 was a more solid 8 than my shakier one at 365 a couple weeks ago. Hard to believe that’s exciting now but I’m just glad I’m not losing strength anymore. Let’s see how bench goes tomorrow.

BW: 201.7 lbs (2950 cals)

Bench: Paused

205 Beltless
225 Beltless
245 @8 Beltless
265 @10 FML

205x3 x4 sets

Press: Beltless/2 min rests

125x3 x3

Standing Plate Laterals: 60s rest

25’s x15 x2 sets

EZ Curls: EMOM/TP,Reg,spider

100x6 x3 sets


***45 mins total
-Had horrific sleep last night. Maybe 4 hrs broken up. Could be reason for bench difficulty today. Who knows.
-odd thing is laterals we’re easier. I don’t get it.

BW: 202.8 lbs (2950 cals)

Squat: 2 min rest

315x3 x2 sets

Deadlift:

315 Beltless DOH
375 Beltless DOH
405 @8
425 @9

345x3 x2 sets (Beltless/DOH/2 min rest)

Weighted Chins: BW+75 lbs/30s rests/SG

278 x1 x7 sets

Oly SFP: EMOM

102.5 x6 x3 sets


***43 mins total
@cole I think squatting before the deadlifts helped. Those squats were much easier and I don’t think it took much off my top end deadlift strength. Still so weak right now but glad I’ve stopped the strength loss.

BW: 201.6 lbs @23.5% bio-impedance (2950 cals)

Press:

135
145
155 @9

125x3 x3 (Beltless/2 min rests)

Bench: Beltless/Paused/2 min rests

205x3 x4 sets

Standing Laterals: plates

25’s x18

Oly Curls: Top Pauses

102.5 x6


***37 mins total
-strength seems plateaued now after months of it dropping quite a bit. I’m guessing that’s the reverse diet helping. I wish being weaker didn’t mess with my head so much.

It really seems like a calorie deficit is the culprit for strength reduction. Or at least the display of strength. It seems like strength can come back pretty quick after you increase calories. I've noticed the same thing recently. It would be so nice to get in a small calorie surplus, but I'm not lean enough yet to do that. My e1RM for squat hit an all time high over the summer while in a surplus. I would love to see that happen again.

@JohnHelton A part of me wants to take a hiatus for a few months. Drop more BW and then come back on an LP. Mentally I just can’t do it lol.

MattimusMaximus wrote: ↑Sat Oct 29, 2022 10:06 am @JohnHelton A part of me wants to take a hiatus for a few months. Drop more BW and then come back on an LP. Mentally I just can’t do it lol.

Unfortunately, you will lose a ton of lean body mass if you continue to cut while not lifting.

BW: 202.8 lbs (3000 cals reversing)

Squat: Beltless/2 min rests

285x5 x3 sets

Deadlift: Beltless/DOH/2 min rest

315x5 x2 sets

Weighted Chins: BW+10 lbs/EMOM/SG

213 x6 (@8), 5 (@8.5), 4 (@9)

EZ SFP: EMOM

75x12 x3 sets


***37 mins total
-Was moving slower today. Probably need a reload/deload soon despite the light weights.
-Carbon on IG says that small weight gain during reverse is glycogen restoring in the muscles. Let’s hope so!
@JohnHelton might come back quickly too though right? Lol. I couldn’t do that anyways. I get far too cranky when I don’t lift.

BW: 203.6 lbs (3000 cals)

Bench: Beltless/Control TnG/2 min rests

180x5 x4 sets

Press: Beltless/2 min rests

110x5 x3 sets

Seated DB Laterals: Top Pauses/60s rest

13’s x15 x2 sets

EZ Curls: EMOM/TP,reg,spider

75x12 x3 sets


***36 mins total
-I don’t think I like Push/pull splits but I’ll keep at this for a few more weeks and see. Already missing my previous 3x per week routine. I also think I need that practice with singles.

BW: 203.3 lbs (3000 cals)

Squat: Beltless/2 min rest

285x5 x2 sets

Deadlift: Beltless/DOH/2 min rest

315x5 x2 sets

Weighted Chins: BW+10 lbs/EMOM/SG

213 x6@8, 5@8.5, 4@9

Oly SFP: EMOM

77.5 x12 x3 sets


***33 mins total

BW: 203.0 lbs (3000 cals)

Bench: Beltless/Control TnG/2 min Rests

180x5 x4 sets

Press: Beltless/2 min rests

110x5 x3 sets

Seated DB Laterals: Top Pauses/60s rest

13’s x16 x2 sets

Oly Curls: EMOM/TP,reg w negs,drag

77.5 x12 x3 sets


***34 mins total
-there was a noticeable increase in strength and work capacity today. Maybe I should have increased the weights but I’m trying to hold back.

BW: 202.5 lbs (3050 cals reversing)

Squat:

325 Beltless
355
385
405 @9.5

325x3 x3 (2 min rests)

Deadlift: Beltless/DOH/2 min rest

355x3 x2 sets

Weighted Chins: BW+80 lbs/30s rests/SG

283 x1 x7 sets

EZ SFP: EMOM

105x6 x3 sets


***49 mins total
-Was hoping for more strength out of squats today but it wasn’t that bad. It was a strong 9.5 with no wobbling. Felt planted. Max is probably around 415/420 right now.
-At least I’m not losing strength anymore thankfully. Seems to be mostly top end strength that’s been negatively impacted by such a long calorie restriction. Not looking forward to the next one in the new year but I’m still too fat around 23%.