Exodus Strength

Congrats Skid! Hell of a performance.

Excellent stuff Skid!

Congratulations!

Damn awesome, Skid!

Thanks @DCR , @Clearwater47 , @cole , @mgil , @KarlM , @houzi , @Renascent , @JohnHelton ! Much appreciated!

I've spent the last few days just relaxing, no training. Thinking about what to do next. No decisions yet, but will start working out next week doing light weights.

1st day back after my meet - took it easy

Warm up - 500M row

Squat
bar-10
155-5
265-5,5,5, did about 50% of my 1RM

Calf raise - 155-11,11

Bench
Bar-15
155-5
245-5,6,6, - about 65% of !RM

Tricep press downs - 80-15,15,

Quick and easy. Still not sure on future plans but needed to get a work out in to avoid DOMS

Yesterday:
I'm now trying to fit in some cardio between workouts
60M sprints at 80% effort - short rest in between - Did 10 or so
Once warmed up I surprised myself that I can still run fairly fast, at least for a 60 year old. Nowhere as fast as when I was in highschool track, but can likely outrun most people 35+ if a bear was chasing us!

Today:
Feeling the effects of sprinting yesterday - sore abs, left knee/innershin has minor pain, enough to make me almost limp
2nd workout since comp - Did most exercises at ~50% of 1RM - Just getting back into things

Deadlift
Bar-10,
155-5
265-10 - beltless, dbl overhand grip - ~45% of 1RM

DB incline bench - slight incline - 1st hole
50-10,
75-10,10,

Bent over BB row
155-10,10,

Lat pull down
225-10,10,

OH DB press
50-10,10,

DB curls
25-10,10,

I tried hill sprints last year for a minute. Day after my first session I couldn't even lift my knees to take regular walking steps. My hip flexor were dead for a week. I don't run anymore, only treadmill incline walking and airdyne sprints. I betting I am one of those 35+ you are talking about.

I do think some regular moderate cardio is likely to benefit powerlifters in that it eases DOMS, increases work capacity, facilitates blood flow and keeps all soft tissue healthier. I also think it helps a person feel better mentally. Probably a good addition to your program skid, as long as you keep the dose in check

Geoffrey Verity Schofield’s most recent post on his youtube channel addresses this very topic, very much in favor of cardio for gainz. Granted, he’s a bodybuilder and not a powerlifter, but I imagine that most of his thoughts still apply.

Now if I could get myself to do something about it.

DCR wrote: ↑Wed Mar 27, 2024 8:47 pm Geoffrey Verity Schofield’s most recent post on his youtube channel addresses this very topic, very much in favor of cardio for gainz. Granted, he’s a bodybuilder and not a powerlifter, but I imagine that most of his thoughts still apply.

Now if I could get myself to do something about it.

I need to do cardio because I'm 20%+ body fat. Funny I've cut my portions down and am more active in general due to the nice weather and haven't dropped a pound.

cole wrote: ↑Wed Mar 27, 2024 7:54 pm I tried hill sprints last year for a minute. Day after my first session I couldn't even lift my knees to take regular walking steps. My hip flexor were dead for a week. I don't run anymore, only treadmill incline walking and airdyne sprints. I betting I am one of those 35+ you are talking about.

I do think some regular moderate cardio is likely to benefit powerlifters in that it eases DOMS, increases work capacity, facilitates blood flow and keeps all soft tissue healthier. I also think it helps a person feel better mentally. Probably a good addition to your program skid, as long as you keep the dose in check

Yup, still paying the price several days later. My left knee is still sore, may have damaged my ACL as that is where the pain is. Didn't feel anything the day of, but I didn't either when I tore my right ACL 3 years ago skiing. Probably because I'm 20% body fat and heavy, and put too much strain on my ligaments and tendons doing explosive work

Skid wrote: ↑Sun Mar 31, 2024 12:22 pm

DCR wrote: ↑Wed Mar 27, 2024 8:47 pm Geoffrey Verity Schofield’s most recent post on his youtube channel addresses this very topic, very much in favor of cardio for gainz. Granted, he’s a bodybuilder and not a powerlifter, but I imagine that most of his thoughts still apply.

Now if I could get myself to do something about it.

I need to do cardio because I'm 20%+ body fat. Funny I've cut my portions down and am more active in general due to the nice weather and haven't dropped a pound.

All same. It’s become clear that I need to take more extreme measures than “lifestyle changes,” and I’ve not been able to get into the headspace to do so.

DCR wrote: ↑Sun Mar 31, 2024 6:11 pm All same. It’s become clear that I need to take more extreme measures than “lifestyle changes,” and I’ve not been able to get into the headspace to do so.

Agreed, the hardest part is just getting the gumption to doing it. The last thing I felt like today was working out. Surprisingly it went well.

My knee and abs were still sore today, but I did squats anyways. The squats actually felt good on the knee.

Squats
Bar-10
155-5
265-5
375-5,5,5, rpe7 Added my knee sleeves for these. Was only planning on triples but these went really easy considering I only did a light set of squats last week and haven't lifted heavy since my meet 16 days ago.

Calf raises - Did one set of 20 with 155

Pause Bench
Bar-15
155-5
265-2
308-3,3,3, rpe 8-9 These went much harder than my squats, but I always lose strength rapidly on the bench for some reason, and take forever to regain the strength

Tricep cable press downs
115-15,15,15,

Quick and fast work out. Wondering what I should do for cardio tomorrow. Maybe a fast walk...

DCR wrote: ↑Wed Mar 27, 2024 8:47 pm Geoffrey Verity Schofield’s most recent post on his youtube channel addresses this very topic, very much in favor of cardio for gainz. Granted, he’s a bodybuilder and not a powerlifter, but I imagine that most of his thoughts still apply.

Now if I could get myself to do something about it.

I’ve been powerlifting and clocking more weekly steps than most people I know - besides my coworkers - for almost 20 years. What I’ve heard from him about it still applies as far as I can tell.

MailmanMuscle wrote: ↑Mon Apr 01, 2024 8:35 pm I’ve been powerlifting and clocking more weekly steps than most people I know - besides my coworkers - for almost 20 years. What I’ve heard from him about it still applies as far as I can tell.

Kaisheem that's why you look like a big body builder and I look big and fat

Missed Wednesday's workout because I stayed late at work and didn't feel like working out when I got home. Did it today. Must have pulled my groin a bit because it's still a bit sore. Knee is still sore but not affecting my workouts. Haven't done any cardio since the sprints, but lots of walking and farm work.

Deadlift
bar-10
155-5
265-5
375-4
440-5 1st heavy deadlift for almost 3 weeks. These went fast and easy.

DB Incline bench (1st notch up on the bench) - I like the pec stretch these give me. I go as deep as I can
50's-10
85's-10,10,10,

Pendlay BB row
265-5,5,

Lat cable pull downs - at some point I'll man up and do chin ups.
250-10,10,

DB curls
30-10,10, easy, just went through the motions

Skid wrote: ↑Thu Apr 04, 2024 7:34 pm
440-5 1st heavy deadlift for almost 3 weeks. These went fast and easy.

I know you were always stronger than me, but i feel like you have really widened the gap over the last 5 years, ever since you beat me to 365 bench. im declaring war, im coming for you now! jk

Bring it @cole !!
In reality I haven't brought my lifts up much. I'm actually a few pounds weaker in the bench than my best a few years ago. I had @Hanley programming my bench when it was strongest. Deadlift is up a tiny bit, but my squats took the biggest jump. I think the leg press and hack squat variations plus the stiffer Titan sleeves helped that.

Warm up - 500M row

I've got no real plan for training right now. Just doing the bare minimum to try to keep strength levels from falling too much. Plus spring is really busy at the farm. Too much work to do and not enough time.

Squat
Bar-10
155-5
265-5
380-5,5,5, Seemed a little harder than last week. Probably because I didn't sleep well last night for some reason

Calf raises - 155-15

Bench
Bar-10
155-5
265-3
315-3,3,3,

Tricep cable press downs - 135-10,10,10,

Paused 3 inch deficit deadlift - paused an inch off the floor
Bar-10
155-5
265-5
330-5

Incline DB bench - on first notch up from flat
50's-10
95's-10,10,

BB rows (strict)
Bar-10
175-10,10,

Lat pull downs
100-10
225-10,11,

EZ bar curl
90-10,10, - Right arm felt a bit weird doing these. Will see how I feel tomorrow.

Nice quick workout - Done in less than an hour - Sweet!

Another short and sweet 45 minute workout today. 1st time doing all these in a month and a half so went light on all

Leg press -
Sled only-10
90-10
180-10,10,10,

Close grip bench
bar-10
155-10
220-10,10,10,

Hack squat - was going to do 10 of these but they bothered my left knee with the ACL issue so stopped at 5.
sled only -5,5,

DB OHP
50-10,10,

Squat
Bar-10
155-5
265-5
330-1
385-5,5,5, bumping the weights up 5 lbs/week for now. Couple reps in reserve on last set, more in reserve on the early sets.

Calf raise
155-15 - instead of plantar fasciitis I have pain on the outside of my R foot now. started after my last comp, and not getting better.

Comp bench
Bar-15
155-5
265-3
320-3,3,3, Last set I had to work for.

Tricep push down
90-10
135-12,12,