Exodus Strength

Workout 29/4/20:
Workout A

Pull:
Dumbell rows 3x8 15kg
Chinups 3x5 BW+8.75
Pullups 1x8 BW
Towel pullups BW 2,1

Legs:
Dumbell squat 3x8 20kg
Bulgarian split squat 1x8 BW
Dumbell deadlift 1x10 7.5kg

Core:
1 Round of:
Situps 10 reps 2.5kg
Hanging leg raise 10 reps
Plank 30 seconds 1.25kg
Dumbell side bends 20 reps 10kg

Laying neck curls 3x12 1.25kg

Workout 30/4/20:
1/2km run

Workout 1/5/20:
Workout B
Dumbell farmers walk, 10 kg each hand, 6 meters out 6 meters back 5 times, 4 sets

Push:
Knuckle pushups 3x5
Pushups 1x8 BW
Chair dips BW 8,7,7

Shoulders:
Dumbell one-arm press 3x10 12.5kg
Dumbell one-arm lateral raise 3x12 5kg
Dumbell shrugs 3x15 12.5kg

Misc:
Gripper squeeze 3x25

The site was down for me for a while for some reason
anyway the gyms here are open since two weeks ago and of course I'm back training
i'm doing some sort of LP right now.


20/5/20:
Squat 75x5x3
CG bench press 65x5
Deadlift 87.5x5
Chinups BW+10kg5x3
Plank 30 secs 2 sets

22/5/20:
Squat 80x5x3
Press 45x5x3
Barbell row 55x5x2
Dips 2x5 BW (dips are harder at my gym than at home for some reason)
Run 3/4km

24/5/20:
Squat 85x5x3
CG bench press 67.5x5x2
Deadlift 95x5
Chinups BW+11.25kg5x3
Towel pullups 3x4 BW
Knuckle pushups 3x5
Plank 30 secs 2 sets 1.25kg

27/5/20:
Squat 87.5x5x3
Press 47.5x5x3
Dips 3x6 BW
Chinups BWx5, BW+5x5
Run 1km

29/5/20:
Squat light 67.5x5x2
CG bench press 70x5x3
Deadlift 100x5
Barbell row 57.5x5x3
Knuckle pushups 3x6
Plank 30 secs 2 sets 1.25kg
Neck curls 2x12 1.25kg

Light squats because my recovery is getting beat up

3/6/20:
Squat 90x5x3 (getting difficult, barely held form together)
Press 50x5, 50x4, 50x3 (fail)
Dips 2x7 BW
Chinups BW+12.5x5x3
Towel pullups 5, 3, 2 BW
Run 1km

Squat light 70x5x2
CG bench press 72.5x5x3
Deadlift 105x5
Barbell row 60x5x3
Knuckle pushups
Neck curls 2x15 1.25kg

7/6/20:
Squat 80x5x2, 80x13 (could have done 1-2 more reps)
Press 42.5x5x2, 42.5x9@10 (shouldn't have gone for that last one)
Dips 2x8 BW
Chinups BW+13.75x5x3
Run 1km

Did a greyskull reset on squat and press

10/6/20:
Squat 82.5x5x2, 82.5x9 (form started to buckle on 9th rep)
CG bench press 75x5x3
Deadlift 110x5
Barbell row 62.5x5x3
Knuckle pushups
Neck curls 2x18 1.25kg

12/6/20:
Squat light 70x5x2
Press 45x5x2, 45x8
Dips 2x9 BW
Chinups BW+15x5x3
Towel pullups 3x3 BW
Run 1km

14/6/20:
Squat 85x5x2, 85x11
CG bench press 77.5x5@10, 70x5
Deadlift 115x5
Barbell row 65x5x3
Knuckle pushups
Neck curls 2x20 1.25kg

BW: 88.2kg

17/6/20:
Squat 87.5x5x2, 87.5x6 (I think running before squatting is starting to make problems)
Press 47.5x5x2, 47.5x7
Dips 2x10 BW
Chinups BW+16.25x5, BW+16.25x4f
Towel pullups BW 2,1 (used a thicker towel than usual)
Knuckle pushups 4x2
Run 1km

Workout 19/6/20:
Squat light 70x5x2
CG bench press 67.5x5x2, 67.5x11
Deadlift 120x5
Barbell row 60x5x2, 60x6
Neck curls 2x22 1.25kg

greyskull reset on bench and rows

21/6/20:
Squat 90x5x2, 90x8
Press 50x4f
Dips BW+2x5x3 weighted dips
Chinups BW+3.75x8x3
Towel pullups 2x1 BW

My greyskull experiment didn't work very well for me

Starting Madcow 5x5 on everything except squats


24/6/20:
Squat 92.5x5x2, 92.5x8
Press 20x5, 25x5, 30x5, 35x5, 42.5x5
Barbell row 30x5, 37.5x5, 45x5, 52.5x5, 60x5
Treadmill 1km @12km/h
Knuckle pushups
Neck curls 2x25 1.25kg

26/6/20:
Squat 72.5x5x2
Bench press 52.5x5, 60x5, 70x5x2
Deadlift 77.5x5, 92.5x5, 110x5, 125x5 (started getting grindy)
Chinups BW+5x8x3
Towel pullups BW 3,2,2

28/6/20:
Squat 95x5x3
Press 22.5x5, 27.5x5, 32.5x5, 37.5, 45x3, 32.5x8
Barbell row 30x5, 40x5, 45x5, 55x5, 62.5x3, 45x8
Dips BW+4x5x3
Knuckle pushups
Neck curls 2x10 2.5kg

1/7/20:
Started doing HLM on squats
Heavy squat 97.5x5, 87.5x6x3 (90% of top set)
Press 22.5x5, 27.5x5, 32.5x5, 40x5, 45x5
Barbell row 30x5, 40x5, 47.5x5, 55x5, 62.5x5
Treadmill 1km @12km/h
Chinups BW+6.25x8x3

3/7/20:
Light squat (80% of wed. top set) 77.5x5x3
Bench press 55x5, 62.5x5, 72.5x5x2
Deadlift 80x5, 95x5, 112.5x5, 127.5x5
Laying leg curls 2x15 5kg (some of the knee flexors don't work in hip extension, don't wanna neglect those)
Knuckle pushups
Neck curls 2x12 2.5kg