Exodus Strength

31.12.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r x 3s
85 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 kg x 1r x 5s
2 minutes rest.

Tomorrow is another year.

01.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 kg x 2r x 5s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 kg x 1r
55 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 kg x 2r x 6s
2 minutes rest.

03.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 kg x 2r x 5s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
55 kg x 2r x 4s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 kg x 3r x 7s
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.

04.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3
90 x 2
110 x 2
120 x 2
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r x 3s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.

05.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
105 x 3
115 kg x 2r x 4s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
57.5 kg x 1r x 4s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 kg x 3r x 4s
2 minutes rest.

I had way too much to eat for lunch today,
and as a result everything felt really heavy.
My own fault.

07.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 3
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
125 kg x 1r x 4s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
90 kg x 1r x 4s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r
160 kg x 1r x 2s
2 minutes rest.

Pretty good day.
Everything felt good.

08.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 3
110 x 2
120 x 2
130 x 1
135 kg x 1r
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
55 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
85 kg x 2r x 2s
2 minutes rest.

Not the best day.
But not the worst day either.

Most training days are like that, I think!

BenM wrote: ↑Sun Jan 08, 2023 2:52 pm Most training days are like that, I think!

Thinking about it now the day after, the press and the bench wasn't too bad. But the squat was just not good.
I did spend about an hour shoveling snow before I lifted, but that's not an excuse.
So I guess it was just one of those days. No big deal.

You have more energy than me, I always try to plan that stuff for after squats or a completely different day if possible! It's good that you got out there at all.

10.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 3
110 x 2
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 4s
2 minutes rest.
This felt pretty good today.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r
55 kg x 2r x 5s
2 minutes rest.
This was all right.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 kg x 1r
85 kg x 3r x 3s
2 minutes rest.
That was okay as well.

11.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
97.5 x 1
100 kg x 1r
95 kg x 1r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r
2 minutes rest.

slowmotion wrote: ↑Mon Jan 09, 2023 9:33 am

BenM wrote: ↑Sun Jan 08, 2023 2:52 pm Most training days are like that, I think!

Thinking about it now the day after, the press and the bench wasn't too bad. But the squat was just not good.
I did spend about an hour shoveling snow before I lifted, but that's not an excuse.
So I guess it was just one of those days. No big deal.

I try and shovel after lifting, if possible.

Allentown wrote: ↑Thu Jan 12, 2023 1:16 pm
I try and shovel after lifting, if possible.

Sure, but sometimes it just doesn't work out like that. At that point shoveling snow was much more important than lifting.

14.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.
This wasn't too bad, top single was at about @8.5 or so.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 x 1
60 kg x 1r x 2s
57.5 kg x 2r x 2s
2 minutes rest.
This felt pretty good today.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
92.5 kg x 1r x 4s
2 minutes rest.
This was all right.

Not a bad day.

15.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r
90 kg x 1r x 4s
2 minutes rest.

SGDL:
50 kg x 5
80 x 4
100 x 3
115 kg x 3r x 3s
2 minutes rest.

17.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 3
90 kg x 1r x 3s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.

18.01.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 kg x 1r x3s
50 kg x 3r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 kg x 2r x 3s
2 minutes rest.

19.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 2
90 x 1
95 kg x 1r
90 kg x 1r x 5s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.

That felt pretty good.
And then I went outside and shoveled some snow again.

21.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 7s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 1
57.5 kg x 1r
55 kg x 1r x 5s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 kg x 2r x 4s
2 minutes rest.

Everything felt good today.