Exodus Strength

Sunday, June 30

Comp squat - 175x1 @6, 182.5x1 @7, 190x1 @8, 155x6x3, 150x6
Comp bench - 115x1 @6, 97.5x6 @6.5, 92.5 x6x3
Hand assisted split squats - 82x8x2

Post-tendinitis squat PR. 10kg off my all time best, 5kg off my comp PR. Pretty happy today.

Congratulations, @NikhilT \o/

Monday, July 1
Comp Deadlift - 230x1, 200x5 @7, 185x5x4
3ct Bench - 112.5 x2 @8, 107.5x2x2
Mid Grip Bench - 100x7 @8.5, 95x7x2, 90x7
Skipped good mornings for time

230 is an all time PR, but I jammed my hand between a bar and plate loading 220 so I had to strap 220 and 230. Very upset. But that's fine. It'll be there when I need it.

Wilhelm wrote: ↑Mon Jul 01, 2019 2:53 am Congratulations, @NikhilT \o/

Thanks man! Not too shabby two weeks out. Gonna try to push this to 195 next week.

Tuesday, July 2

Air bike
Paused squats - 167.5x3, 150x3x4
Rows

Thursday, July 4
Comp squat - 170x4, 180x4 @8, 160x4x2
Comp bench - 117.5x1, 110x2, 100x2x7

Bench down but PR squats yay

9 days out, body weight 152 lb

Friday, July 5

Comp deadlifts - 215x2, 225x2, 207.5x4x2, 197.5x4x2
Comp bench - 90x8, called it.

Woke up with crazy back pain. Lying down annoys it. Arching irritates it a LOT. Even jacking the barbell up for deadlift loading wasn't fun BUT actual deadlifts didn't hurt.



496x2 is a big fuckin PR.

Nice pull daddy

Sunday, July 7

Comp Squat - 180 x1, 187.5 x1, 195x1, 155x5, 157.5 x5x2
Comp Bench - 115 x1, 120 x1, 100 x6, 95x6x3



Ties my meet PR squat. Taper begins. Training again tomorrow, Wednesday and Thursday.

tdood wrote: ↑Sun Jul 07, 2019 5:55 amNice pull daddy

Shadoooooooooood

When're we doing a meet together with the Hodge King?

Monday, July 8

Comp Deadlifts - 215 x1, 222.5x1 @7, 202.5 x3x3
3ct Bench - 107.5 x2, 100x2x2
Mid Grip Bench - 90x6, 85x6x3

Wednesday, July 10
Comp Squat - 155x2x3
Comp Deadlift - 172.5x1x3

Thursday, July 11
2ct Bench - 100x3 @6. 95x3x3

Training done. Driving to Albany tomorrow. Drinking 14L of water a day today and tomorrow so I can make weight jfc this sucks but it's fine.

Plan is

Squat - 182.5 / 192.5 / 200
Bench -110 / 115 / 120
Deadlift - 202.5 / 215 / 225

ok bye

Great job at your meet Nikhil!

Missed weight. Spent the morning spitting and at 10:45am on the meet scale I hit 66.8kg. Continued to spit and tried to sauna for a bit, and got down to 66.2kg and felt a little heart-rate-elevated. Decided to just compete at 74kg.

Meet videos:

Squatted 182.5 / 190 / skipped my third and let the clock run out for Matt
Benched 110 / 115 / 120, had at least 122.5 today
Deadlifted 207.5 / 220 / 227.5 and prob had 235-240 today

537.5kg total, for a 10kg PR.

13 weeks to go.

KDW wrote: ↑Sun Jul 14, 2019 1:13 pm Great job at your meet Nikhil!

Thanks man! Back to work.

Monday, July 15

Comp Deadlift - 155x7 @5, 155x7
Comp Bench - 82.5x8 @6, 87.5x8 @7, 82.5x8
DB RDLs with IR - 30 lb x12x3
Dips (BW) - 13, 12, 11, 10, 4 (get to 50 as fast as possible)
DB Spider Curls - 20 lb x12x5

New block is pretty straightforward. 2 comp squats, 1 paused squats, 2 comp deadlifts, 2 comp bench, 1 larsen press, 1 2ct pause bench, and lots of assistance work.

Congrats on the meet, sorry about the cut but the pull was EZ. Definitely more there in Oct.

How do you like the dips within a powerlifting program? I'm prescribed "tricep GPP" right now, but dips there would be sort of a stretch. And I guess lots of people thing the downside is too big. But I do sort of miss them.

Tuesday, July 17
Comp Squat - 122.5x8 @5, 122.5x8x2
Hatfield Squat - ~95x12x2
DB Seal Row - 40 lb x8x5
Adductor Side Plank - 4x10seconds per side
Reaching ISO Holds - 4x to failure wow these sucked
Tricep Pressdowns - 4x15 of some weight

grapesherbert wrote: ↑Tue Jul 16, 2019 2:42 pm Congrats on the meet, sorry about the cut but the pull was EZ. Definitely more there in Oct.

How do you like the dips within a powerlifting program? I'm prescribed "tricep GPP" right now, but dips there would be sort of a stretch. And I guess lots of people thing the downside is too big. But I do sort of miss them.

Thanks! Overall I have no qualms with how I did at the meet.

I'm pretty pro-dips and actually requested them. I think in general, and this is some flawed logic admittedly, but rarely do you see a large dude with a big bench who can't do a shit ton of dips. Weighted or otherwise. For the wide-grip bench it's an easy way to get a lot of pressing work in without getting stale on barbell stuff. Josh Bryant swears by them. Dan Green does a ton of 'em. You can recover pretty quickly from 3-4 sets to near-failure of bodyweight dips. Seems like a solid way to get more total workload in.

Thursday, July 19

Comp Squat - 140x6 @6, 140x6x2
Comp Bench - 105x1 @6, 95x5x4
OHP - 35x8, 37.5x8, 40x8
Chinups - BW x5x4

Straightforward day. Didn't even try to read my RPEs too closely, just going off guideline loads for the first week of programming. Enjoying all these reps but FUCK the gym is hot.

Friday, July 20
Comp Deadlift - 185x3 @6, 185x3x2
Close Grip Larsen Press - 75x6 @6, 80x6 @7, 80x6, 75x6
Seated Neutral Grip Cable Row (idk units) - 70x15, 80x15, 90x15x3
Staggered Stance DB RDLs - 35lb x10x4
DB Skullcrushers - 20x15, 25x15, 25x15, 20x15

Sunday, July 22
2ct Pause Squat - 150x4 @6, 155x4 @7, 147.4
2ct Pause Bench - 95x4 @6, 97.5 x4@7, 97.5x4x2
Rear Foot Reference DB Split Squat - 35lb x10x3
Chin Ups - BWx5x4
Hammer Curls - 20lb x10x5

Monday, July 22
Comp Deadlifts - 160x7x3
Comp Bench - 87.5x8@6, 92.5x8@7.5, 87.5x8x2
DB RDLs with IR - 35 lb x12x4
Dips (60 reps) - BWx10x6
DB Spider Curls - 25 lb x12x5

Tuesday, July 23
Comp Squat - 130x8x3
Hatfield Squats - 102x12x2
Seal Rows - 60x8x5
Adductor planks, Reaching GHR Iso Holds, Tricep pressdowns

Squats are feeling really clean and comfortable. I weighed in super light today, 149.6 lb. Not entirely sure what's happening but I'll ride this out.

Thursday, July 25
Comp Squat - 155x3@7, 145x6x3
Comp Bench - 110x1@6.5, 100x5x4
OHP - 37.5x8, 40x8, 42.5x8
Chin Ups - 5x5

Wow, @NikhilT, really great lifts in your meet.

NikhilT wrote: ↑Tue Jul 16, 2019 10:29 pm
I'm pretty pro-dips and actually requested them. I think in general, and this is some flawed logic admittedly, but rarely do you see a large dude with a big bench who can't do a shit ton of dips. Weighted or otherwise. For the wide-grip bench it's an easy way to get a lot of pressing work in without getting stale on barbell stuff. Josh Bryant swears by them. Dan Green does a ton of 'em. You can recover pretty quickly from 3-4 sets to near-failure of bodyweight dips. Seems like a solid way to get more total workload in.

I'm in my 3rd year lifting, and had never trained upper body much besides canoeing.
I've been doing dips everyday, and while i may not feel like it at first, i always loosen up, and feel better, once i start in with them.
I also find they don't interfere with my main lifting program.
I'm doing them somewhat grease the groove style, and am bumping reps per set up 1 each week.
On 10s right now.
I plan on weighting them once i hit 4 sets of 20 a day for a week.

I'm really hoping they translate into improved bench numbers for me.