Exodus Strength

2018-10-29
Barbell Squat
135x5, 225x5, 5, 5, 5, 5, H=115

Flat Barbell Bench Press
135x5, 185x5, 5, 5, 5, 5, H=118

Chin Up
5, 5, 5, H=0

Back at it again. Drove through 5 states in order to not shoot a mule deer. Had a blast anyway with my boys.

2018-10-31
Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 5, 5, 5, 5, H=237

SGDL
135x5, 225x5, 5, 5, H=93

I also did some light snatch and cleans, just for the hell of it, but didn't log it. Shoulders were pretty tight for the snatch, I'm thinking of starting to program in some as a warmup/mobility.

2018-11-02
Barbell Front Squat
135x5, 185x5, 225(64%)x5, 5, 5, H=140

Flat Barbell Bench Press
135x5, 185x5, 225(65%)x5, 245(71%)x5, 5, 5, H=252

Reload week complete, starting a new cycle next week.

2018-11-05
Flat Barbell Bench Press
135x10, 185x5, 225(65%)x8, 8, 5, 5, 5, H=288

SGDL
135x5, 235(62%)x5, 5, 5, 5, 5, H=179

Chin Up
5, 5, 5, H=0

2018-11-07
HBBS
135x5, 225(63%)x5, 275(77%)x5@7, 5@7, 5@7, H=332

Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x5@8, 5@8, 3@6, 3, H=424

I'm going to switch things up a bit and try high bar for a while. No particular reason, just something else.

I'd planned on starting up programming cycle this week, but on second through decided to continue a 'reload' week after my 2 week hiatus.

2018-11-09
Barbell Front Squat
135x5, 225(67%)x5, 245(73%)x5@7, 5@7, 5@8, H=254

Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 12@9, 245(75%)x3, 275(84%)x1@6, 295(90%)x1@8, H=415

2018-11-11
League Basketball
We lost 77-63. Second game of the season but first for me. Other team was a bunch of 20-something former D3 players who pretty much ran the court and shot 3's all day. Felt my age a bit by the second half. Half-court basketball conditioning at the YMCA does not translate to full-court transition basketball. Also: Dumb league rule - Dunking is a technical foul.


2018-11-12
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439

Chin Up
5, 5, 5, H=0

HBBS
135x5, 225(63%)x5@7, 5@7, 5@7, 5, H=149

Weight/Target
231/210

Lots of fatigue in the hamstrings and lower back from ball the previous day, so I swapped some light HBBS for my usual Monday SGDL.

JonA wrote: ↑Tue Nov 13, 2018 8:17 amDunking is a technical foul.

WTF?

Hanley wrote: ↑Tue Nov 13, 2018 8:19 am

JonA wrote: ↑Tue Nov 13, 2018 8:17 amDunking is a technical foul.

WTF?

Yeah, that's what I said. I think they trying to keep some parity for the players. There are some younger guys that are 6'7"+ on a few teams. They could really dominate if they were allowed to dunk on some of the older dudes. Oh, and "dangerous and injuries"

2018-11-14
HBBS
135x5, 185x5, 225(63%)x3, 275(77%)x2, 315(88%)x1@7, 335(94%)x1@7, 265(74%)x3, 3, 3, H=617

Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 265(82%)x1, 295(92%)x1@7, 235(73%)x5, 5, 5, H=495

I am going to bump up e1RM for HBBS and bench a bit.

So here is the current training plan for the next few weeks. It's probably going to rapidly evolve as I figure out what my recovery is like with basketball on Sunday. I'd like to shift my week to a Tue/Thur/Sat, but won't have much time on Tue/Thur for lifting, so cardio/conditioning works best on those days. So I'll give this a try and see how it works.

Monday:
HBBS ~25 reps at 70%, 250H
Bench press: CGBP ~30 reps at 70%, 450H
Chinups

Tuesday:
SGDL: ~20 reps @ 70%, targeting 200H
Running: 30m sprints or treadmill fartlek

Wednesday:
HBBS 1 @ 7, 1 @ 8, ~ 10 reps @ 70% 350H
Bench press: 1 @ 8/9, ~15 reps @ 70%, 350H
Pullups

Thursday:
Running: 30m sprints or treadmill fartlek

Friday
Front Squat: ~15 reps @ ~80% 375H
Bench Press: ~15 Reps @ ~80%, 375H
DL: 1 @ 8, 15 x 70%, 350H

Saturday
Rest

Sunday
League Basketball

2018-11-16
Barbell Front Squat
135x5, 185x5, 225(64%)x3, 275(78%)x3@9, 245(70%)x3, 3, H=178

Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 255(78%)x3, 3, 3, H=273


Thur/Fri were kinda weird days. My daughter was swimming in the state swim meet, so I got to spend most of the day cramped in tiny bleacher seats. Spoiler: 11th place. She was a bit disappointed, had been hoping for a top 8/podium finish. Last year it was 15th, so it's a solid improvement. <humblebrag>Plus, she's only in 8th grade, so she has some years ahead of her yet...</humblebrag>

2018-11-18
League Basketball
L 75-66, 0-3 on the season. Conditioning is still coming around. 12pts, 10+rebounds, a couple of assists, and got called for goal tending. Guy talked trash about it the rest of the game, which I just don't understand. I mean, I was the guy that leaped up about 3 feet to block the ball above the rim, why does he think he did something great? Anyway, he was a guarding our point, so the rest of the game, I clocked him a bunch of times with blindside ball screens. His teammates really should call out screens.

2018-11-19
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, 5, 5, H=439

HBBS
135x5, 225(63%)x5, 275x5,5,5,5,5, H=351

Chin Up
8, 8, 8, H=0

Weight/Target
228/210

2018-11-21
HBBS
135x5, 185x5, 225x5, 275(73%)x2, 315(84%)x1, 345(92%)x1@7.5, H=254

Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 265(81%)x1, 285(87%)x1@6, 305(93%)x1@8, H=439

2018-11-26
Flat Barbell Bench Press
135x10, 185x5, 230(69%)x6, 6, 6, 6, H=283

Chin Up
8, 5, 5, H=0

Leg Press
160x8, 205x8, 250x8, 8, 8, H=0

Seated Leg Curl Machine
100x8, 120x8, 130x8, H=0


No squat rack, so did the machine thing.

2018-11-28
Flat Barbell Bench Press
135x10, 185x5, 225(67%)x5, 245(74%)x3, 275(83%)x2, 295(89%)x1@8, 230(69%)x10@9, H=380

SGDL
135x5, 225(63%)x5, 5, 5, H=111

Jumbo update
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2018-11-30
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x5, 5, 5, H=365

Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 2, 2, 2, H=562
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2018-12-02
League Basketball
W 66-45, 1-3 for season

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2018-12-03
Flat Barbell Bench Press
135x10, 185x5, 225(70%)x5, 235(73%)x5, 5, 5, H=297

Leg Press
100x10, 175x8, 220x8, 250x8, 280x8, 8, H=0

Seated Leg Curl Machine
100x10, 130x8, 145x8, 8, H=0
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2018-12-05
HBBS
135x5, 185x5, 225x5, 275(72%)x5, 315(82%)x1, 335(88%)x1@7, 350(92%)x1@8.5, H=361

Flat Barbell Bench Press
135x5, 185x5, 225(70%)x5, 255(79%)x3, 275(85%)x2, 295(92%)x1@7, 305(95%)x1@8.5, H=877

Bumping e1RMs up again.

2018-12-07
Barbell Front Squat
135x5, 225(64%)x5, 275(78%)x3, 315(90%)x2@8, 335(95%)x1@9, H=848

Flat Barbell Bench Press
135x5, 185x5, 225(69%)x5, 245(75%)x5, 265(81%)x3, 3, 3, 3, H=514