Exodus Strength

First post here; glad to be aboard. I'm currently beginning the third week of my current training cycle. I'm far too lazy to post the previous two weeks' training, so I'll just start from today. 37 years old, male, 5'9", 195 lbs, currently eating at a small deficit.

11/25/17 - Week 3

LBS w/belt
430 x 1 @8
355 x 8 @7
355 x 8 @7.5
355 x 8 @8

Wide Grip TnG Bench
212.5 x 8 @6
212.5 x 8 @6.5
212.5 x 8 @6.5
215 x 8 @7.5

RDL
280 x 8 @6.5
280 x 8 @7
280 x 8 @7

Superset: Incline DB Fly / Tricep Pushdown
40 x 12 @7 / orange band x 15 @7
40 x 12 @7.5 / orange band x 15 @8
40 x 12 @8 / orange band x 11 @9

Welcom @OckhamsRazor !
Nice squattin'.
Great to have you here.

Thanks, @Wilhelm !

11/26/17 - Week 3 - GPP

Pull-up: 7 minute AMRAP: BW x 41 reps
DB Hammer Curl: 30 x 12 x 2, 25 x 12
Ab Rollout (from knees): 10 x 3

Airdyne: LISS x 20 minutes

11/27/17 - Week 3

Press w/belt
190 x 1 @8
155 x 8 @7
155 x 8 @7.5
155 x 8 @8
145 x 8 @8

Beltless High Bar Squat
285 x 8 @6.5
295 x 8 @7
300 x 8 @8

Close Grip TnG Bench
205 x 8 @7
205 x 8 @7
205 x 8 @8
195 x 8 @7.5

LTE
85 x 10 @6.5
85 x 10 @8
75 x 10 7

Felt pretty good today. Not much else to add

IG clips:

Power belly is where its at! https://media1.tenor.com/images/33d34f8 ... id=8223716

DoubleBreastedAmazon wrote: ↑Mon Nov 27, 2017 5:42 pm Power belly is where its at! https://media1.tenor.com/images/33d34f8 ... id=8223716

Totally!

11/29/17 - Week 3

2-inch Deficit DL w/belt
445 x 1 @6
370 x 8 @7
370 x 8 @7.5
370 x 8 @8 (5 minute rests)

Incline TnG Bench (45 degrees)
190 x 8 @6.5
195 x 8 @8
190 x 8 @8
190 x 8 @10 (4 minute rests)

2-inch Deficit BB Hack Squat
180 x 8 @7
185 x 8 @7.5
185 x 8 @7.5 (3 minute rests)

Dip
+35 x 10 @6
+35 x 10 @7
+35 x 10 @10 (2.5 minute rests)

Deficit deads pretty much kicked my ass, so I was a little sluggish for the rest of the workout. Overall, though, it went well except for accidentally going to 10 on upper body stuff twice; I'm finding that RPE can be a little tricky with high volume upper body movements, but it's not a huge concern - I'll eventually get better at it.

Hey man. Nice to see you logging over here.

SpinyNorman wrote: ↑Thu Nov 30, 2017 5:56 am Hey man. Nice to see you logging over here.

Hey! I was a little slow on the uptake regarding the shake-up at the old board, but I'm glad I finally found this place

11/30/17 - Week 3 - GPP

BB Row (non-Pendlay w/isometric pause): 135 x 10 x 3
EZ Bar Curl: 65 x 12 x 3
Ab Roller: 10 x 3

Airdyne: Half-assed HIIT: 2 minutes off / 30 seconds on, 15 minutes

12/2/17 - Week 4

BW: 193.5

LBS w/belt
435 x 1 @8
360 x 8 @7.5
360 x 8 @7.5
360 x 8 @9 (5 minute rests)

Comp Bench
275 x 1 @9.5
225 x 6 @8.5
225 x 6 @8.5
215 x 6 @8
215 x 6 @7.5
TnG Backoff: 215 x 10 @9 (4-5 minute rests)

RDL
285 x 8 @7
285 x 8 @7 (tweaked my left oblique on the first set; felt worse after the second - called it here)

Seated Machine Fly
130 x 12 @6
175 x 12 @9
175 x 10 @10 (2 minute rests)

Tricep Pushdown
72.5 x 12, 12, 10 (1.5 minute rests)

IG: https://www.instagram.com/p/BcPyw0Mh75u ... hipdrahves

Not the greatest session today. I usually train in my basement, but I joined my wife at the U Mich gym. I felt fine at first but after a heavy single and two sets of 8 on squats, I was completely spent. The rest of the workout went downhill from there. My bench press has always lagged behind my other lifts, but it's particularly bad at the moment. My technique is all over the place; some sets/reps felt much easier than others. It's a very frustrating lift for me. To top things off, I tweaked my left oblique on my first set of RDLs. It's nothing major, but it's uncomfortable. Hopefully it won't hold me back too much.

12/3/17 - Week 4

Chin-up: 7 minute AMRAP: 45 reps
DB Hammer Curl: 30 x 12 x 3 (1 minute rests)
Ab Rollout (from knees): 10 x 3 (1 minute rests)

Airdyne: LISS: 20 minutes

Oblique is feeling a little better today.

Welcome and nice lifting! Always nice to see more Michiganders around here.

Root wrote: ↑Mon Dec 04, 2017 9:03 am Welcome and nice lifting! Always nice to see more Michiganders around here.

Thanks, man! Appreciate it!

12/4/17 - Week 4

Press w/belt
192.5 x 1 @8.5
157.5 x 8 @7.5
157.5 x 8 @8
157.5 x 8 @9
147.5 x 8 @7.5 (5 minute rests)

High Bar Squat
Beltless:
285 x 8 @6.5
w/belt:
295 x 8 @6
305 x 8 @6.5 (4 minute rests)

CG TnG Bench
205 x 8 @7
205 x 8 @7
205 x 8 @7.5
205 x 8 @9 (5 minute rests)

LTE
85 x 10 @6.5
85 x 10 @7
85 x 10 @8 (3 minute rests)

Much better session than Saturday. My oblique feels a lot better, but it's still a little tender, so I put on my belt for sets 2 and 3 of squats. On bench, I focused on touching lower on my sternum and pushing the bar back toward the posts - felt much better.

Root wrote: ↑Mon Dec 04, 2017 9:03 am Welcome and nice lifting! Always nice to see more Michiganders around here.

Indeed!

Allentown wrote: ↑Mon Dec 04, 2017 11:59 am

Root wrote: ↑Mon Dec 04, 2017 9:03 am Welcome and nice lifting! Always nice to see more Michiganders around here.

Indeed!

Thanks! I saw both of you guys on the SS board, but I didn't do too much talking there. Nice to see you guys here too.

12/6/17 - Week 4

2-inch Deficit DL w/belt
375 x 8 @7.5
375 x 8 @7.5
375 x 8 @8 (5-6 minute rests)

Incline TnG Bench (~30 degrees)
205 x 8 @7.5
205 x 8 @7.5
205 x 8 @8.5
200 x 8 @8.5 (4-5 minute rests)

2-inch Deficit BB Hack Squat
190 x 8 @7
190 x 8 @8
190 x 8 @8.5 (3 minute rests)

Dip
+35 x 10 @6
+35 x 10 @7
+35 x 10 @9
BW x 8 @9.5 (2 minute rests)

First set of deficit DL on IG: https://www.instagram.com/p/Bcal0LbhcAl ... hipdrahves

Pretty good session overall. My oblique, though slightly achy, did not interfere with training at any point. My bench press still feels awkward as I'm working on adjusting my bar path, but everything else felt pretty solid.

12/7/17 - Week 4

BB Row (non-Pendlay w/isometric pause): 135 x 10 x 4
EZ Bar Curl: 65 x 10 x 4
Ab Rollout (from knees): 10 x 4

Airdyne: HIIT: 30 seconds on / 2 minutes off, 6 rounds