Exodus Strength

16/10/17 BW 103kg

Squat 200kgx3x5

Pretty happy with how this turned out. Need to work on my bar path. First three reps of the last set were the best.

18/10/17

Pretty average session. Had some good points and some bad one's.

Deadlift 70kgx2x5, 120kgx4x3, 150kgx3x3. 170kgx2x1, 180kgx1, 190kgx1, 200kgx1, 210kgx1
Kinda disappointed with how hard 210 was but I was still pretty tired from squats on Monday so I guess that's to be expected. Tried a more thorough warmup than usual, not going up until it felt tight and snappy. This I liked. Used my 13 mm belt, I feel like I got a decent position with it on.

3 Count Pause Bench Press 100kgx3x3, 110kgx3x3, 120kgx1
Decent, aside from the elbow pain.

Slingshot Bench 120kgx3, 130kgx2x3, 140kgx2x2
Quite happy with this.

3-0-3 Tempo Squat 75x2x5, 105x5, 120kgx1
Worked on getting a more upright further back position. Worked, since I nearly fell backwards a few times. Stopped because my elbows started hurting.

Chins BWx3x3
Superset:
BB Curls 30kgx10/10/15
Lateral Raises 7kgx10/10/15
Rear Delt Rows 7kgx10/10/15+

squats coming back

Yep. At least something is coming back. Bench and Deadlift I'm pretty sure I'm going to have to YOLO at the meet.

Do both you guys live in Perth?

d0uevenlift wrote: ↑Wed Oct 18, 2017 9:08 pm Do both you guys live in Perth?

no, I'm an east coast wanker

25/10/17

Testing day. Pretty happy with how this turned out.

Squat 180kgx1, 190kgx1, 200kgx1, 210kgx1, 215kgx1, 180kgx2x1

Bench Press 110kgx2, 115kgx1, 20kgx1, 125kgx1
Slingshot 130kgx1, 135kgx1

Deadlifts 160kgx3/1 170kgx2x1, 180kgx1.

nice

Yep. Openers should be like 210/120-25/210 and I want 230/140/230. But we'll see.

Now I just gotta work out what program I'm going to run after the meet.

TBH those lifts looked easy as piss, closer to last warm ups than openers

Well, it was Wednesday and my meet is on Sunday so...

29/10/17
Meet Day.

I was really happy with this meet, I think it went quite well. I think I achieved exactly what I set out to do, which was get back into lifting heavy and training. The thing I'm happiest with isn't the weights, but I think that my attempt selection was pretty spot on and that everything went quite smoothly. My eating throughout the day was good and I got my warmups perfect.

Attempts went:
Squat 210kg/225kg
Bench 120kg/130kg/135kg
Deadlift 210kg/220kg/230kg

nice work mate.

2/11/17

Worked in with Paul.

Deadlift 147.5kgx6x6
About 2 minutes rest.

SSB Squat 110kgx4x8

10/11/17

Played around with high bar squats. More "mid bar" I guess. Went quite well, I think I'll run a training cycle with the bar position and see what happens.

Squat 160kgx2x1, 170kgx2x1, 180kgx4x1, 160kgx3x5

Still fairly light, we'll see what happens when I add more weight.

23/11/17 BW 104kg

Been sick with the flu. Shit sucks.

Squat 120kgx3x3, 140kgx1

High/mid bar. Feels easy, just stopped because it hurts too much.

30/11/17 BW 103.4kg

5 Count Pause Bench 90kgx2x5, 95kgx3x5

Chins 5x3
Curl 25kgx3x10
Banded External Rotations 3x20

Still feeling it from the flu. Didn't die, so that was a plus.

4/12/17

Pretty decent session. First training I've had in a long while that just felt... Normal. No pain, nothing feeling way heavier than it should. Took way to long, but small potatoes that.

Squat 120kgx2x5 140kgx2x5 160kgx4x1 180kgx1
Highish bar. All felt pretty good, pretty easy. Mostly working on my neck callus at this point.

Bench 100kgx4x4
4 count pause.

RDL 100kgx5x7
Played around with a lot of stuff. Definitely like keeping my knees more locked.

Chins BWx6x3
Curl 25kgx3x10

9/12/17

Slingshot 120kgx3x3

3 Count Pause Squat 100kgx4x4

Press 50kgx5x7

Chins BWx7x3
Hammer Curls

10/12/17

Triceps death.

Bench 100kgx5x5

Banded Floor Press 80kgx4x6

Cable Pushdowns 8platex2x20

Close Grip Bench 60kgx8, 70kgx4x8

Skullcrusher 20kgx10, 30kgx2x10

Dip Ladder

Seated Curl 10x10/12/12
Preacher Curl 30x10, 25x2x10