Exodus Strength

Deadlift
315*3
255*9

BB Row
170*12,12,15

Made some sugar cookies last night. I was wondering why the first batch took an extra ten minutes when I realized one of the sheets I used side by side was longer than my oven is deep and the door didn't close. Tried some this morning and the first batch were the crunchiest suger cookies I have ever eaten.

Press
165*1
125*8

BtN Press
90*11

Hammer Curls
30*18

Going to try some actual squats Saturday.

Squat w Belt
Failed 300. I keep saying it's my hip but it more groin. I get to about parallel and it gives out. It's the right that gets wanky squatting but I've noticed both sides have a slight ache. I'm just going to drop weighted squats for a while. Switch to air squats, step ups and try to find couple flights of stairs. I could try Anderson squats since coming back up doesn't seem to trigger it.

Edit: I'm dumb you have to put the bar back on the pins so Andersons won't work.

CG Bench
185*5*5
185*10

Pulldown
165*12,6,6

Things that don't work: Ignore it and hope it gets better.
Things that work: Absolutely stupid amounts of air squats every day for a week every time you stand up.

Also I am to old and fat for old style throw yourself at a wall linear programming. Oh well fun while it lasted. I really did enjoy it.

Squat w Belt
330*1
265*5*7

BtN Press
75*7*4

3" Deficit Deadlift
165*7*4

Bench
205*5*5
Pin OHP eye level
90*7*7

BB Row
185*6*5
185*14
Hammer Curls
35*6*5
35*16

Standard Linear Progression programming (adding weight each session or each week) literally never worked for me, even at the very beginning. May have had something to do with the fact that I didn't start until I was already in my 40's. But no worries - there's still a LOT of progress to be made.

I'll forget and try again one day. It's only a matter of time.

Also did you know 8D batteries are heavy and you shouldn't swing them to get them onto a high truck bed? Pulled a muscle in my lower left back Tuesday being a dumdass. It's okay now but I was walking funny Wednesday.

Deadlift
240*5

Spoto Bench
170*7*6

Surprise Zercher
150*7

Front squat
170*7*2

James wrote: ↑Thu Apr 11, 2024 7:33 am Surprise Zercher
150*7

What’s the surprise?

Arm pain and road rash from the center knurling.

Elbows feeling a little spicy from dropping the bar on my forearms yesterday.

Press
145*1
120*5*6

2ct CG Bench
250*1
170*7*6

Pulldown
160*6*5
160*10
Forgot to update spreadsheet so repeat

Straight Arm Pulldown
45*13,10,10

EZbar curl
65*3
50*8
Ow

James wrote: ↑Thu Apr 11, 2024 7:33 am Surprise Zercher
150*7

Front squat
170*7*2

James wrote: ↑Fri Apr 12, 2024 9:41 am Elbows feeling a little spicy from dropping the bar on my forearms yesterday.

Ok, finally put together what happened. Was it a missed clean, or did it just fall from the front rack? That's a lot of weight to catch

Bar slipped coming up from the first rep and dropped into my arms because I cross grip.

Figured I caught it I might as well finish the warm up.

Ah following now. During my past period of trying to convince myself that I don’t loathe front squats, I also cross gripped and had repeated issues with dropping the bar in that same way. The last time, I tried to maneuver the bar back up to the j-hook by essentially rotating up the should on the side where I’d caught the bar, and ended up fucking myself up for a good few weeks. Fuck front squats.

Switching some exercises around. Moving deadlift and squats to Tues/Fri. Deadlift is going to Tuesday because my pull is such garbage that squats probably need the weekend more.

Bench
255*1
220*4*6

Pin OHP eye level
100*6*7

BB Row
200*6*5
200*13

Hammer Curls
40*6*5
40*9

Deadlift
245*4*3

Spoto Press
185*6*7

Front Squat
165*6*5
Much better.

Press
150*1
130*4*7

CG Bench
180*6*6

Pulldown
165*6*5
165*10

EZbar curl
60*6*5
60*10

Squat w Belt
340*1
Got called into work right after. So hopefully I can finish the session later.

Easy single though which is nice. Was kind of worried because I strained my left butt muscle yesterday pressing. Somehow.

James wrote: ↑Fri Apr 19, 2024 5:23 amEasy single though which is nice. Was kind of worried because I strained my left butt muscle yesterday pressing. Somehow.

Standing OHP? I've done the same thing before. That truly is a full body lift, especially when you get somewhat close to failure.

Clearwater47 wrote: ↑Fri Apr 19, 2024 6:43 am Standing OHP? I've done the same thing before. That truly is a full body lift, especially when you get somewhat close to failure.

Yeah standing.

Squat w Belt
295*4*4

BtN Press
90*6*5

2" Deficit Deadlift
180*6*6

Deload next week so I think I'm going to change a few exercises starting then. Going to keep BtN, CG, and front squats and change out spoto, pin press and deficit. Don't know to what yet.

Bench
260*1
235*3*5

Pin OHP
105*5*3
105*9

BB Row
205*6*5
205*12

Probably get one more week out of these before resetting or changing rows.

Hammer Curls
40*6*5
40*11