Exodus Strength

Yesterday was stupidly busy and I woke up this morning feeling like death warmed over.

Deadlift
275*F
Yeah probably should have just pushed this to Wednesday and days 3/4 to Fri and Saturday. Not even going to try spoto and front squats.

Still might depending how I feel tomorrow morning.

Sucks to wake up feeling terrible.

You know, sometimes workouts done on days like this end up amazing. Other times they're terrible (like this one). But you never really know for sure unless/until you try. No harm done, imo.

Yeah I've had sessions that started meh and ended up being fun.

Deadlift
315*1
280*3*5
Woke up feeling good which of course means I got a call and had to go in.

Oh well finish up tonight.



Felt great this

Spoto Press
200*5*5
200*11

Going to bed now no squats

Press
155*1
140*3*5
140*5

And called in again going to have to start waking up earlier.

CG Bench
260*1
200*5*5

Pulldown
170*6*5
170*8

Squat w Belt
315*3
Rushed warm ups, probably should have ignored the first set and tried a second. Usually the second feels a lot better when I do that But I don't care right now.

Behind the Neck Press
125*1
100*5*4

Deficit Deadlift
195*5*2

Deload week. Saw a shark yesterday that was neat.

Bench
170*5*5

Seated OHP
75*5*5
Just sitting in my flat bench. Should probably buy an adjustable bench one day. Propping up the one I have works well for incline 30-45°, but higher than that and you're just doing a wall-sit press.

BB Row
220*6

Hammer Curls
40*6

04/30
Deadlift
235*3*3
Larsen
145*5*5
Front Squat
155*5*3

05/02
Press
120*3*5
CG Bench
165*5*5
05/03
Squat
250*3*4
BtN Press
80*5*3
RDL
190*5*3

Got a doctor's appointment 8am Tuesday and I don't fell like waking up at 3am or working out in the evening so I'm going to move days 01 and 02 to sun and Mon.

Bench
215*4*4
215*10

Seated OHP
95*6*4
95*13

Lever Row
45*6*5
45*21
I don't know if I should base this on the bar weight or just the plate. Next week is 50 lbs if 1% added ever rep over 6 just counting the plate and 65 using 135.

Edit: Nevermind it's actually 55 so it doesn't matter. For some reason I was using 19% instead of 15%.

Hammer Curls
40*6*5
40*13

Deadlift
255*4*2
255*8

Larsen Press
155*6*2
155*18
Had to get up and check to make sure the dimes were on there.

Front Squat w Belt
195*6*3
195*14

James wrote: ↑Mon May 06, 2024 4:31 am Larsen Press
155*6*2
155*18
Had to get up and check to make sure the dimes were on there.

Nice! That's what winning looks like.

platypus wrote: ↑Mon May 06, 2024 4:39 am Nice! That's what winning looks like.

I was really surprised because I rated the two sets before that amrap as rpe 5s. Just goes to show I am kind of terrible at rating lighter efforts.

Just going roll with sun/Mon/wed/Thur for a while.

Press
125*4*4
125*9

CG Bench
175*6*4
175*14

WG Pulldown
135*6*5
135*16

EZbar Curl
65*6*5
65*7
Probably going to switch to barbell next week, maybe cable curls.

Starting to do the ten minute walk thing after eating instead of one long walk.

Squat w Belt
270*4*4
270*14
Hip not acting up, knees not hurting, ankle only a little stiff. Squattin feeling good again.

BtN Press
90*6*2
90*13

RDL
205*6*4
205*16

James wrote: ↑Thu May 09, 2024 6:47 amSquattin feeling good again.

James wrote: ↑Thu May 09, 2024 6:47 am270*14

Sure looks that way. Glad to see it, dude.

5x10@70% and 5x8@75% shortly after getting out of the hospital was probably a bad idea. Maybe 8s and 6s if I try again.

Speaking of dumb ideas. I'm going to disregard weeks and just go with 2 on 1 off. Unless I feel like crap then I'll add on the extra rest day. Also going with fourth "week" deloads instead of "God I feel terrible".

Bench
230*3*4
230*7

Seated press
100*5*4
100*12

Lever Row
160*6*5
160*13

Hammer Curls
45*6*5
45*10

Deadlift EMOM
270*2*5

Deadlift
270*7

Larsen Press
175*5*3
175*15

Pin Squat
210*5*3
210*15

Hey just some info for people. If you take out the front end 4x4 parts out of a late 80s early 90s GMC and you forget to put the shaft back in the wheel hub your tire may come off taking a corner later that day.

Press
135*3*4
135*6

CG Bench
190*5*4
190*11

WG Pulldown
150*6*5
150*13

BB Curl
45*6*5
45*30

James wrote: ↑Tue May 14, 2024 8:45 am Hey just some info for people. If you take out the front end 4x4 parts out of a late 80s early 90s GMC and you forget to put the shaft back in the wheel hub your tire may come off taking a corner later that day.

Never a dull moment, huh?

Renascent wrote: ↑Tue May 14, 2024 9:03 am Never a dull moment, huh?

I got lucky. The turn in into a Publix parking lot was right there and there wasn't anyone else on the road. After I got a ride home to get the shaft everything went back together. Need a new hub though.