Exodus Strength

It’s that time of year again.

I’ve had an unimpressive run in meeting goals that I have set in the past. I’m probably gonna check out the SBS goal setting podcast, spend some time meditating on my super-ordinal goals, then set:

300 bench/400 squat/ 500 deadlift
25 minute 5k
20 dead hang chin-ups
Get/stay under 200 pounds

(I hope I can come with more meaningful goals than these)

Here are the links to the SBS goal planning podcast/essay.
https://www.strongerbyscience.com/goal-setting/amp/
https://podcasts.apple.com/us/podcast/t ... 0588798803

Goals for this year (while staying between 90 and 95 kgs of bodyweight, current bodyweight is 91 kgs):
- Bench 140 kgs (current e1RM is 125)
- Squat 180 kgs (current e1RM is 165)
- Deadlift 220 kgs (current e1RM is 210)
- Complete 365 conditioning sessions (1 per day, performed first thing in the morning)
- Get big fucking arms

PS: needless to say the last goal is the most important ...

I'm competing in February at Canadian Nationals in the M3 105 class. Hope to squat 500+, bench 350+, and deadlift 530+. If I can do all that, can set records in that class so long as no one stronger comes along:)

Beyond that, since I seem to be injury prone hope to stay healthy and also get to 15% body fat as I must be around 20% currently.

I'm also training differently than I have before using a conjugate method, so I don't know how its all going to work out.

Quite happy plodding along training without a plan; still got a 5-wheel deadlift and squat and 3-wheel bench, I really want to continue getting leaner particularly as I get older. Sitting at 103kg atm and would love to be 90-95kg again as I was 2years ago then properly slow bulk.

Cheeki has a noble goal that I relate to; upper body I'm all back and chest, really need to bring my shoulders and arms up...

I’m gonna resist making goals out of 1RMs, because those goals cause me to do stupid shit that, of course, then results in not reaching them. I’ve been working with paused squats/RDLs/bench, with DC work on accessories. I would like in 2023 to stick to working those movements / that plan, and reach 3s x5r at:

Paused squats: 275
Paused RDLs: 225
Paused bench: 250

I respond very well to 5s for hypertrophy and at those numbers would be very fucking jacked. If I were so inclined, I also likely could peak squat/bench to lifetime PRs.

I also would like to entirely refocus on eating as much protein as possible, rather than trying to lose weight by focusing on stuff to not eat.

I am going to follow @DCR and I am gonna set rep goals, not 1RM.

Squat 405x5
Bench 315x5
DL 455x5

I also have 2 meets in 2023 as a masters 1A. A 1300 total or above would be a PR and would be chill

I'm actually going to try to give a shit after a literally disastrous 2022.

Squat 405lbs ONCE and show the video to everyonr
Deadlift more than 445lbs
Run 10 miles in one go
Kill myself
Accept and move past terminal bitchlessness (I am not a misogynist)
Accept and move past terminal loserdom
Go to autocross at least once and spin out in my Miata into a wall and burst into flames and die

Gonna actually set goals this next year.

1. Develop a kick-ass posterior chain. Some possibly proxies:
a. High Bar ATG squat 315 easily (<@8)
b. Working good morning sets of 8-10 > BW (175ish)
c. Kettlebell swing working sets (of 10) @70lbs

2. Get leaner (mirror/wife test) and stronger. Strength proxies in addition to one or more from above:
a. Bench 225x5 at 180 bw or lower
b. Weighted Chin with 2 plates at 180 bw or lower
c. Weighted Dip with 2 plates for reps at 180 bw or lower

3. Somehow find time and willpower (to prioritize) to add regular cardio to my training.

Front squat 225 for 20 beltless.

That's it.

Not being in an industrial accident in July for the third time would be nice.

James wrote: ↑Mon Dec 19, 2022 8:05 am Front squat 225 for 20 beltless.

That's it.

Not being in an industrial accident in July for the third time would be nice.

Having learned to front squat this year, this is a very noble goal. Can't imagine how much oxygen my body would need after being choked for over a minute lol

James wrote: ↑Mon Dec 19, 2022 8:05 am Front squat 225 for 20 beltless.

Please video - especially any puking after.

Sure. It'll be the first time I've ever taped myself doing anything.

My "plan" is it add a rep every Monday starting at 5 going to 20 adding weight and dropping back to 5 for the whole year. 185->205->225. My best belted front squat was 367.

If I live through July I will hit 205*20 at the end of August.

James wrote: ↑Thu Dec 22, 2022 9:24 am Sure. It'll be the first time I've ever taped myself doing anything.

My "plan" is it add a rep every Monday starting at 5 going to 20 adding weight and dropping back to 5 for the whole year. 185->205->225. My best belted front squat was 367.

That’s an impressive front squat.

Ok - here we go…

Super-ordinate Goals
1) look like I lift (get asked how much I bench by randos)
2)Build my strength base for PRs to come
3)Stop being so slow
4)Be a better meathead Dad

Benchmarks
1) Be under 200 pounds for >180 days in 2023
2) Turn my 6 rep maxes into 12 rep maxes and my 10 rep maxes into 20 rep maxes
3) Pre-test and test my mile, 1.5 mile, and 5k
4) Complete some of the Bromley challenges
5) Get my girls in the gym at least 3x a week

Strategies
1) set discreet diet challenges and believe in the process
2) Stick with the GG framework for the year, alternating between accumulation (volumization) and realization (linear progression) blocks
3) Prioritize speed over distance, and practice testing often
4) Need a good plan to hit Bromley challenges. Probably sneak in capacity in warmups?
5) Do fun things in the gym. Use their new technique bar

augeleven wrote: ↑Sun Dec 25, 2022 7:23 am Bromley challenge

What’s this, Precious?

Alex Bromley put a video out for conditioning lifting challenges 2023. Like max Dips or burpies for five minutes, BW/1.5x/2x deadlifts for 20 or BW squats for 20/50/100 reps.

alek wrote: ↑Sun Dec 25, 2022 12:05 pm

augeleven wrote: ↑Sun Dec 25, 2022 7:23 am Bromley challenge

What’s this, Precious?

I feel like Im pretty close now to the entry level on this. They are waay more attainable than the strength villain challlenges..

augeleven wrote: ↑Mon Dec 26, 2022 7:06 am

alek wrote: ↑Sun Dec 25, 2022 12:05 pm

augeleven wrote: ↑Sun Dec 25, 2022 7:23 am Bromley challenge

What’s this, Precious?

I feel like Im pretty close now to the entry level on this. They are waay more attainable than the strength villain challlenges..

Thank you for sharing this. It's nice to have this kind of goals at least for motivation. Now I'm thinking of a way to orient my conditioning sessions to try to work towards it.

Doing 100 burpees in 5 minutes sounds abominable.

James wrote: ↑Mon Dec 19, 2022 8:05 am Not being in an industrial accident in July for the third time would be nice.

Does everyone know something I don't? How has no one asked about this yet?

Anyway...

- get back to normal fat instead of just fat
- compete once or twice and don't suck
- hassle muff until he squats 405
- build a barn or an addition or something
- don't go further into debt hell doing it
- keep the shitbox from bursting into flames

I'd like to stay healthy and keep lifting.

And

Maybe get down to 88kg body weight.

And

Maybe do a 200 kg deadlift again.

Maybe.