Exodus Strength

8/9/18

5-3-0 Tempo Squats: 275 x 1; 295 x 1 (8ish); 275 x 4 (8+)...these are torture.

Floor Press: 245 x 1 (EZ); 265 x 1 (8+); 250 x 4 (9)

Incline CGBP: 165 x 4 x 2 (7); 175 x 4 (8ish); 185 x 4 (9)

Nice evening for August in SE Texas.

8/10/18

2Ct Paused DL: Done w/o belt 365 x 1 (8); 345 x 4 (9)

Touch & Go BP: 265 x 1 (8-8.5); 245 x 4 (9)

SLDL: 225 x 8 (7); 235 x 8 (8); 245 x 8 (9)...might have undershot RPE a bit due to work capacity more than strength

8/13/18

Squat (Comp): 355 x 1 (EZ); 385 x 1 (8); 335 x 4 x 4... called 385 an 8, but felt like there was a little more there.

Bench (Comp): 250 x 1 (really EZ); 265 x 1(8); 225 x 4 x 4...265 moved really well probably a 7+, but decided to call it an 8; very happy with bench progress

3Ct Paused BP: 165 x 8 (7); 170 x 8 x 3 (8); missed the first set, was shooting for @ 6, but just went ahead up to around what an 8 should have been and finished it out...lots of benching

8/14/18

Press (Comp): 165 x 1 (7.5-8); 140 x 4 x 5

Deadlift (Comp): 415 x 1 (7ish); 435 x 1 (8); 375 x 4 x 4

Squat (No belt): 185 x 8 (6ish at most); 225 x 8 (8ish) but mainly due to being out of gas. Had to cut short last two sets to get little kids ready for first day of school tomorrow.

8/16/18

Paused Squat: 335 x 1 (8); 325 x 3 x 3 (8.5-9)

Floor Press: 265 x 1 (8.5); 255 x 3 (9.5); 250 x 3 x 2 (9)

Press: 115 x 8 (7ish); 120 x 8 x 3 (8ish)

8/17/18

Paused DL (No belt): 375 x 1 (8ish); 355 x 3 x 3 (8.5-9)

Touch & Go BP: 255 x 1 (7.5-8); 250 x 3 x 3 (9)

SLDL: 225 x 8 (6); 235 x 8 (7); 245 x 8 x 2 (8)...didn’t do last set was just gassed at the end. Sets of 8 in the garage humidity suck.

8/20/18

Squat (Comp): 385 x 1 (7.5ish); 395 x 1 (8); 335 x 4 x 4...depth was a little suspect all the way around.

Bench (Comp): 255 x 1 (EZ); 270 x 1 (7.5-8)...moved incredibly well, PR for a paused rep (TnG PR is only 285...then 230 x 4 x 4

2Ct Paused BP: 155 x 8 (6); 160 x 8 (7); 165 x 8 x 3...So. Many. Reps...but I think at the end of this I'll have 300# in sight.

8/21/18

Deadlift (Comp): 405 x flew up; 445 x 1 (8)...just 15# off PR and it moved very nicely...I'm gunning for 500! Then 380 x 4 x 4 all around RPE 7.

Press (Comp): 165 x 1 went up nicely; jumped to 175 x 1 (8-8.5); then 150 x 4 x 4

Squat (No Belt): 185 x 8; 225 x 8; 255 x 8 x 2; 245 x 8...really need to improve work capacity...8's kill me

8/23/18

One of those days when you think it will go poorly and everything moves easy! Had to go at 5:30 due to work schedule, and slept like crap...about 4.5 hours.

Paused Squat: 345 x 1 (7.5); 335 x 3 x 3 (started at 8 and moved up to 9)

Floor Press: 265 x 1 (8.5); 250 x 3 x 3 (8.5-9)

Press: 105 x 8; 115 x 8; 125 x 6 x 4 (8ish)

8/24/18 Birthday gains!

Catching up from Friday...

Paused DL: 375 x 1 (~9); 355 x 3 x 3 (9)

TnG BP: 265 x 1 (8); 250 x 3 x 3 (9)

SLDL: 225 x 8; 240 x 8; 255 x 8 x 2

8/27/18

Beginning of peak cycle...

Squat (Comp): 365 x 1 (EZ); 395 x 1 (7.5-8); 415 x 1 (9)...Maybe 9+ as the bar rolled up my back just a bit, but it wasn't too much of a grind. All felt good...then 365 x 4 x 3

Bench (Comp): 265 x 1 (7.5-8); 275 x 1 (9); 240 x 4 x 3

Paused Bench: 155 x 8; 160 x 8; 165 x 8 x 3...my arms feel like they're about to fall of when these sets are done.

Any RPE feedback is always welcome...

8/28/18

Deadlift: 435 x 1 (8ish); 455 x 1 (9); 5# off PR...then 395 x 4 x 3

Press: 165 x 1 (7 at most); 170 x 1 (less than 8); jumped up to 180 x 1 (around a 9)...best press has moved in a while...then 158 x 4 x 2 (eased up to 9+) and 155 x 3...just couldn't hit the last one

Squat (No Belt): 225 x 8; 245 x 8 x 3 (7-8 ish)

8/30/18

Paused Squat: 355 x 1 (7.5); 345 x 3 x 3...these were supposed to be @9, but only the last set really felt close.

Floor Press: 265 x 1 (8); 255 x 3 x 3 (8.5-9)

Press: 105 x 8; 115 x 8; 125 x 6 x 4

8/31/18

Paused DL: 375 x 1 (8ish); 365 x 3 x 3

TnG BP: 265 x 1 (9+); 245 x 3 x 3

SLDL: 225 x 8; 255 x 8 x 3


9/4/18

Labor Day socialist gains, but I will not be sharing them with anyone.

Deadlift (Comp): 435 x 1 (8ish); 455 x 1 (9.5)...this moved so much better last week. 405 x 3 x 2

Press (Comp): 165 x 1 (7.5); 175 x 1 (9); 160 x 3 x 2

Press: 95 x 10; 105 x 10; 115 x 10

9/5/18

BW: 220#

Pin Squat: 355 x 1 (8); 315 x 6 (9)

Pin Bench: 235 x 1; 245 x 1; 255 x 1 (8); 225 x 6 (9)

Lever Row: 180 x 10; 210 x 10; 230 x 10

9/7/18

Squat: 375 x 1 (pretty easy); 395 x 1 (8, felt heavier, but moved well on video); 415 x 1 (meh...9+); then 370 x 3 x 2

Bench: 265 x 1 (8); 275 x 1 (9); 245 x 3 x 2

Deficit DL (No Belt): 365 x 1 (called it my single at 8, but maybe undershot a bit); 325 x 6 (7-8, but not 9 as prescribed)

9/13/18

Missed my first training day of the week, but back at it today.

Pin Squats: 355 x 1; 375 x 1 (~8); 365 x 3 x 3 (9ish)

Pin Bench: 245 x 1; 255 x 1 (8); 245 x 3 x 2 (8+); 250 x 3 (9)

Lever Rows: 150 per side x 5 x 3

9/15/18

I'm thinking if I'm going to actually accomplish something I may need to track my performance a little better. I "think" programming has been at least okay. I've been consistent, but need to start figuring out better what works for me. I'm down between 10 and 15 lbs from last October, bench is up, I think DL will be up, but I don't seem to be getting stronger. RPE 8 looks like an 8 at the same weight...maybe time to just quit and do bro work.

Based on aches and pains here at the end of running the 12 week strength template from BBM, I do think the extended peaking is a little too much for my old bones. Some muscle and joint aches hitting 9s for a few weeks in a row. Next period will be some increased volume with a much shorter taper.

Squats: Upped my singles by 5# from last week. 400 x 1 (8); 420 x 1 (9.5); don't know why the bar got away from me, but it was all over the place. Then 380 x 2 (2nd went up to 9.5 so didn't try the 3rd) then 370 x 3 x 2

Bench: 265 x 1 (8); 275 x 1 (9); 255 x 3 x 3 (9ish)

Deficit DL: 385 x 1 (8.5); 365 x 3 x 3; have to get my back set harder on these, but man that's a long way down.

9/17/18

Deadlift: 405 flew off the ground warming up so I figured it would be good...435 x 1; 450 x 1 (8); 470 x 1 (9) AND a new PR by 10lbs; then 435 x 3 (9+) and 425 x 3 (9)

Press (Belt): 165 x 1 (EZ); 175 x 1 (7+); 180 x 1 (8+); decided to put up 185 x 1 (9) AND tied a PR; then 170 x 3 x 2 (9)

Press (No Belt): 135 x 5; 140 x 5; 145 x 5 x 3

9/17/18

Deadlift: 405 flew off the ground warming up so I figured it would be good...435 x 1; 450 x 1 (8); 470 x 1 (9) AND a new PR by 10lbs; then 435 x 3 (9+) and 425 x 3 (9)

Press (Belt): 165 x 1 (EZ); 175 x 1 (7+); 180 x 1 (8+); decided to put up 185 x 1 (9) AND tied a PR; then 170 x 3 x 2 (9)

Press (No Belt): 135 x 5; 140 x 5; 145 x 5 x 3