Exodus Strength

Squat:
172.5kg x3 (re-rack due to feeling like puking)
172.5kg x8 (still felt crap, but slightly less so)
150kg x5
150kg x5
150kg x5
150kg x5
150kg x5

Pause Front Squat:
60kg x10
60kg x10
60kg x10
60kg x10

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


I trained a lot earlier than usual today, and my breakfast very much wanted to make a re-appearance. Quite annoyed with this, I ended up with two attempts at my top set. The set of 8 that I did, I stopped because I thought I would puke and it was ruining any bracing I had. Hit the minimum amount of reps I needed to bump up my E1RM though.

Band Pull Aparts:
band x100 total reps

KB Clean and Press:
24kg x20 total reps

KB Swings:
32kg x100 total reps in 9 minutes

One Arm KB Rows:
32kg x25
32kg x25


This was meant to be a short session but ended up being around 45 mins. I wasted a lot of time trying to figure out exactly what I wanted to do. Next time Ill do the rows prior to the swings, if i do them at all. Also the Clean and Presses felt like ass, the Kettlebell beats the crap out of my forearm, not helped by its rubber coating which further drags at my skin.

Not knowing how much you've done with KBs, I'm going to risk asking the very stupid question of whether you're punching your arm through the handle or letting the bell flip over more.

MarkKO wrote: ↑Fri Jan 12, 2024 12:36 am Not knowing how much you've done with KBs, I'm going to risk asking the very stupid question of whether you're punching your arm through the handle or letting the bell flip over more.

Ive not done much with them beyond Swings and turkish get ups (which im honestly not sure do anything beyond be some fancy movement to help sell kettlebells... i may be wrong).
I do know what you mean though, and that was what I was trying to do. Perhaps it requires a bit more trial and error and practice.

houzi wrote: ↑Fri Jan 12, 2024 8:21 pm

MarkKO wrote: ↑Fri Jan 12, 2024 12:36 am Not knowing how much you've done with KBs, I'm going to risk asking the very stupid question of whether you're punching your arm through the handle or letting the bell flip over more.

Ive not done much with them beyond Swings and turkish get ups (which im honestly not sure do anything beyond be some fancy movement to help sell kettlebells... i may be wrong).
I do know what you mean though, and that was what I was trying to do. Perhaps it requires a bit more trial and error and practice.

You'll know when you get it right because there will be no impact on your forearm. I found it helps to think about moving your hand and arm around and through the KB.

There's very, very little KBs do that other tools don't, and I say that having spent close to two years training with them exclusively. They do, however, outperform dumbbells as a doorstop.

Close Grip Bench Press:
122.5kg x10 --- PR
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5
105kg x5

Overhead Press:
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x11

Pull Ups:
BW x10
BW x10
BW x10
BW x10


Managed to chip my CGBP 9RM and 10RM by +2.5kg. Lets see how deadlifts go later this week.....

Deadlift:
190kg x11 --- Maybe a PR?
165kg x5
165kg x5
165kg x5

Wide Grip RDL:
100kg x10
100kg x10
100kg x10
100kg x15

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Today was really good. That set of 11 reps with 190kg was a pleasant surprise, I think I even had some reps in the tank if I wanted to grind a few reps. Gives an E1RM of 259kg, which is actually 9kg over my best ever 1RM.
There is a chance that in 2 weeks I can beat my old deadlift 10RM of 200kg. I have 205kg plugged in for the AMRAP. Training is feeling good.

Nice! Glad to see your back is in working order.

houzi wrote: ↑Tue Jan 16, 2024 11:02 pm Deadlift:
190kg x11 --- Maybe a PR?
165kg x5
165kg x5
165kg x5

Today was really good. That set of 11 reps with 190kg was a pleasant surprise, I think I even had some reps in the tank if I wanted to grind a few reps. Gives an E1RM of 259kg, which is actually 9kg over my best ever 1RM.
There is a chance that in 2 weeks I can beat my old deadlift 10RM of 200kg. I have 205kg plugged in for the AMRAP. Training is feeling good.

It looks like you’re on a roll, especially with this lift. 190x11 is no joke. Did I read that less than a month ago, you were doing 10 reps with 50kg less than your top set here?

MailmanMuscle wrote: ↑Wed Jan 17, 2024 9:28 pm

houzi wrote: ↑Tue Jan 16, 2024 11:02 pm Deadlift:
190kg x11 --- Maybe a PR?
165kg x5
165kg x5
165kg x5

Today was really good. That set of 11 reps with 190kg was a pleasant surprise, I think I even had some reps in the tank if I wanted to grind a few reps. Gives an E1RM of 259kg, which is actually 9kg over my best ever 1RM.
There is a chance that in 2 weeks I can beat my old deadlift 10RM of 200kg. I have 205kg plugged in for the AMRAP. Training is feeling good.

It looks like you’re on a roll, especially with this lift. 190x11 is no joke. Did I read that less than a month ago, you were doing 10 reps with 50kg less than your top set here?

Yeah, I had a back tweak, so I had a session or two of just going through the motions with very easy weight. Everything seems to be going well now though!

Band Pull Aparts:
band x100 total reps

KB Clean and Press:
24kg x20 total reps

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 total reps in 7:41 mins

Banded Monster Walks:
band x3mins


Quite a fun short day. KB clean and press feels slightly better.

Bench Press:
140kg x8 (failed 9th)
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5

Feet Up Bench Press:
87.5kg x10
87.5kg x10
87.5kg x10
87.5kg x13

Pull Ups:
BW x10
BW x10
BW x10
BW x10


Firstly, some excuses: I slept maybe 5 hours in total last night, baby daughter does not understand how sleep works yet. 140kg x10 still evades me aaaaah!

However, gives a higher E1RM than last time, this time being 177.5kg.

Squat:
185kg x7
160kg x5
160kg x5
160kg x5
160kg x5
160kg x5

Pause Front Squat:
80kg x10
80kg x10
80kg x10
80kg x10

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Fairly happy with today, though to be honest I had no idea how it was going to go. 185kg x7 gives me a 228kg E1RM on squats, which is the highest E1RM Ive had in..... nearly 2 years?
I do think if I continue this alternating cycle that I should do some light squats on my deadlift day, so that it doesnt feel so foreign.

Just playing devil's advocate, but if what you're doing is giving you a higher squat ERM why change? The numbers sound about right for an actual max.

MarkKO wrote: ↑Wed Jan 24, 2024 11:29 am Just playing devil's advocate, but if what you're doing is giving you a higher squat ERM why change? The numbers sound about right for an actual max.

That is something Im thinking about. Something seems to be working and things are trending in the direction I want so I probably shouldnt mess with things...
Its just that since Im only doing squats every other week, when I come back to them they always feel a bit..... off. Im doing some form of benching every week and thats going ok, and deadlifts dont seem to be affected with a 14 day gap (they actually feel great). Squats seem to fall somewhere in the middle.

houzi wrote: ↑Wed Jan 24, 2024 6:06 pm

MarkKO wrote: ↑Wed Jan 24, 2024 11:29 am Just playing devil's advocate, but if what you're doing is giving you a higher squat ERM why change? The numbers sound about right for an actual max.

That is something Im thinking about. Something seems to be working and things are trending in the direction I want so I probably shouldnt mess with things...
Its just that since Im only doing squats every other week, when I come back to them they always feel a bit..... off. Im doing some form of benching every week and thats going ok, and deadlifts dont seem to be affected with a 14 day gap (they actually feel great). Squats seem to fall somewhere in the middle.

That makes sense. I've had my best squat results come from once a week squatting.

Squatting once per week is the lowest frequency I’ve been able to go with and drive my 1RM up. That’s due, at least in part, to your observation about them feeling “off” if you’re away from them for too long. Out of the 3 powerlifts, it’s the one that I always felt needs the most practice. Part of it is for technical performance, and the other part is to build confidence. Once per week can work, twice per week is probably ideal, and three times per week can help in a short term situation but is probably overkill after more than a few weeks.

Band Pull Aparts:
band x100

KB Clean and Press:
24kg x20 total

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 total reps in 6:41mins

Banded Monster Walks
3 mins


I think Im going to change the clean and presses for something else. I want to focus on my shoulder strength/stability, and these arent really doing much for me.

Bottoms up press?

MarkKO wrote: ↑Thu Jan 25, 2024 9:41 pm Bottoms up press?

If I could I would, but I only have a 24kg and a 32kg KB. I doubt im capable of doing bottoms up presses with 24kg. I might just do some two arm front raises with my barbell or the 24kg KB.