Exodus Strength

What about just holding it? With 24 kilos simply holding it locked out with bottom up would need significant stability. I have no doubt you're strong enough to do that.

MarkKO wrote: ↑Fri Jan 26, 2024 3:56 am What about just holding it? With 24 kilos simply holding it locked out with bottom up would need significant stability. I have no doubt you're strong enough to do that.

Ill have a play around on friday, see what thats like

Close Grip Bench Press:
130kg x8 --- PR (kind of...)
115kg x5
115kg x5
115kg x5
115kg x5

Overhead Press:
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x12

Pull Ups:
BW x10
BW x10
BW x10
BW x10


Had an absolute death grind for that 8th rep. Butt came up, and it was everything I could do to get the bar re-racked. Perhaps it was 7.75 reps? Was pretty smoked after that.
It is interesting that my close grip (half a thumbs length from centre smooth) is almost exactly 10kg weaker than my normal wide grip (index finger on rings). Need to hammer away at my triceps....

Edit: Turns out this was a new 7RM and 8RM on CGBP. So definitely a PR.

Deadlift:
205kg x10 --- PR!
180kg x5

Wide Grip RDL:
110kg x10
110kg x10
110kg x10
110kg x13

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Managed a new deadlift 10RM! This estimates my top end at around 270kg, which is farrrr beyond anything Ive ever hit. I was really unsure how today was going to go, since Ive had a weird stomach the past few days. The set of 10 itself felt awful, but I got it done fairly well. Who knows... perhaps ill actually hit a new deadlift 1RM one day.

houzi wrote: ↑Tue Jan 30, 2024 10:21 pmManaged a new deadlift 10RM!

Awesome! 10-rep PRs always mean a lot to me - that’s the shit that I (and I think many of us) was trying to do when I first started training as a teenager. If you lifted it 10 times, you got to move up.

DCR wrote: ↑Wed Jan 31, 2024 6:38 am

houzi wrote: ↑Tue Jan 30, 2024 10:21 pmManaged a new deadlift 10RM!

Awesome! 10-rep PRs always mean a lot to me - that’s the shit that I (and I think many of us) was trying to do when I first started training as a teenager. If you lifted it 10 times, you got to move up.

Thanks man! Yeah I feel that 10 reps is a very satisfying number to achieve, that it indicates that you have total control over that weight. In theory anyway.....
Hopefully it can carryover to top end strength some time in the future.

houzi wrote: ↑Wed Jan 31, 2024 7:37 pm

DCR wrote: ↑Wed Jan 31, 2024 6:38 am

houzi wrote: ↑Tue Jan 30, 2024 10:21 pmManaged a new deadlift 10RM!

Awesome! 10-rep PRs always mean a lot to me - that’s the shit that I (and I think many of us) was trying to do when I first started training as a teenager. If you lifted it 10 times, you got to move up.

Thanks man! Yeah I feel that 10 reps is a very satisfying number to achieve, fthat it indicates that you have total control over that weight. In theory anyway.....
Hopefully it can carryover to top end strength some time in the future.

Exactly this.

houzi wrote: ↑Tue Jan 30, 2024 10:21 pm Deadlift:
205kg x10 --- PR!
180kg x5

Wide Grip RDL:
110kg x10
110kg x10
110kg x10
110kg x13

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Managed a new deadlift 10RM! This estimates my top end at around 270kg, which is farrrr beyond anything Ive ever hit. I was really unsure how today was going to go, since Ive had a weird stomach the past few days. The set of 10 itself felt awful, but I got it done fairly well. Who knows... perhaps ill actually hit a new deadlift 1RM one day.

Nice! The numbers track, too.

MarkKO wrote: ↑Thu Feb 01, 2024 1:39 am

houzi wrote: ↑Tue Jan 30, 2024 10:21 pm Deadlift:
205kg x10 --- PR!
180kg x5

Wide Grip RDL:
110kg x10
110kg x10
110kg x10
110kg x13

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Managed a new deadlift 10RM! This estimates my top end at around 270kg, which is farrrr beyond anything Ive ever hit. I was really unsure how today was going to go, since Ive had a weird stomach the past few days. The set of 10 itself felt awful, but I got it done fairly well. Who knows... perhaps ill actually hit a new deadlift 1RM one day.

Nice! The numbers track, too.

If through some magic I can actually hit 270kg (or 272.5kg for the 600lbs), i would be unbelievably happy.

houzi wrote: ↑Thu Feb 01, 2024 5:28 am

MarkKO wrote: ↑Thu Feb 01, 2024 1:39 am

houzi wrote: ↑Tue Jan 30, 2024 10:21 pm Deadlift:
205kg x10 --- PR!
180kg x5

Wide Grip RDL:
110kg x10
110kg x10
110kg x10
110kg x13

Ab Wheel:
BW x10
BW x10
BW x10
BW x10


Managed a new deadlift 10RM! This estimates my top end at around 270kg, which is farrrr beyond anything Ive ever hit. I was really unsure how today was going to go, since Ive had a weird stomach the past few days. The set of 10 itself felt awful, but I got it done fairly well. Who knows... perhaps ill actually hit a new deadlift 1RM one day.

Nice! The numbers track, too.

If through some magic I can actually hit 270kg (or 272.5kg for the 600lbs), i would be unbelievably happy.

Assuming you peak for it, there's no reason you couldn't. You're hitting rep numbers with weights that are almost exactly what I was doing when I could hit 600 lbs in peak. That's probably the only caveat, you'd need to specifically prepare for it. You *might* be able to hit it on a day you're feeling particularly good without being peaked but there's considerably less certainty.

MarkKO wrote: ↑Thu Feb 01, 2024 11:21 am

Assuming you peak for it, there's no reason you couldn't. You're hitting rep numbers with weights that are almost exactly what I was doing when I could hit 600 lbs in peak. That's probably the only caveat, you'd need to specifically prepare for it. You *might* be able to hit it on a day you're feeling particularly good without being peaked but there's considerably less certainty.

That is sort of the plan. Im going to do another block, with slightly lower reps, and then a third block to build up to a max.

Decent plan

By the by, for the whole shoulder thing I've been doing windmills as part of my warmup and they seem to be pretty nice on the shoulders.

Probably a bit easier than bottoms up presses with a 24 kg KB.

MarkKO wrote: ↑Fri Feb 02, 2024 12:50 am By the by, for the whole shoulder thing I've been doing windmills as part of my warmup and they seem to be pretty nice on the shoulders.

Probably a bit easier than bottoms up presses with a 24 kg KB.

I tried the bottoms up kettlebell presses. No chance haha. They are insanely difficult. Even just holding them in place.

Band Pull Aparts:
band x100

KB Press:
24kg x20
24kg x20

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 total reps in 4.39 mins


Pushed the KB Swings a bit harder today, roughly 20 reps EMOM. This might be a KB Swing PR or something. I guess next block build towards 100 reps in under 4 mins? Or perhaps try doing double arm swings? I may have to build myself a poverty-sled so I can do more of this conditioning stuff, im quite enjoying it. @Renascent did you ever get around to buying or building a sled? I think it was you who i spoke with about this?

houzi wrote: ↑Fri Feb 02, 2024 2:06 am Band Pull Aparts:
band x100

KB Press:
24kg x20
24kg x20

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 total reps in 4.39 mins


Pushed the KB Swings a bit harder today, roughly 20 reps EMOM. This might be a KB Swing PR or something. I guess next block build towards 100 reps in under 4 mins? Or perhaps try doing double arm swings? I may have to build myself a poverty-sled so I can do more of this conditioning stuff, im quite enjoying it. @Renascent did you ever get around to buying or building a sled? I think it was you who i spoke with about this?

No, not yet.

I move slowly.

Renascent wrote: ↑Sun Feb 04, 2024 7:09 am

houzi wrote: ↑Fri Feb 02, 2024 2:06 am Band Pull Aparts:
band x100

KB Press:
24kg x20
24kg x20

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 total reps in 4.39 mins


Pushed the KB Swings a bit harder today, roughly 20 reps EMOM. This might be a KB Swing PR or something. I guess next block build towards 100 reps in under 4 mins? Or perhaps try doing double arm swings? I may have to build myself a poverty-sled so I can do more of this conditioning stuff, im quite enjoying it. @Renascent did you ever get around to buying or building a sled? I think it was you who i spoke with about this?

No, not yet.

I move slowly.

Haha fair enough. Im thinking about re-doing my tyre idea, though my apartment roof isnt as big as my previous one.

Bench Press:
155kg x1
140kg x6
120kg x4
120kg x4
120kg x4
120kg x4
120kg x4
120kg x4

Feet Up Bench Press:
100kg x5
100kg x5
100kg x5
100kg x10

Pull Ups:
BW x10
BW x10
BW x10
BW x10


Bench was feeling kind of ok today. Top single at around @7, then the top set of 6 was meant to be @8, but felt more like @9. That 6th felt suddenly really slow. Maybe still beat up from the death grind close grip last week?

Squat:
195kg x1
180kg x6
157.5kg x4
157.5kg x4
157.5kg x4
157.5kg x4

SLDL:
130kg x5
130kg x5
130kg x5
130kg x5

Ab Wheel:
BW x10
BW x10
BW x10
BW x10

Band Pull Aparts:
band x100

Split Squat:
BW x20
BW x20

Front Raises:
20kg x20
20kg x20

Inverted Rows:
BW x20
BW x20
BW x20

KB Swings:
32kg x100 in 3.50 mins


Hit sub-4 mins on the swings. That was pretty miserable.