Exodus Strength

12/28/17

Squats
315x5
315x5
275x5

Pretty gassed after these. Not terrible since I have not squatted since 12/10 I guess but not where I wanted to be. My squat goes south pretty quickly after any sort of layoff.

2nd set of 315 was @10 on last rep.
Next squat day will probably be better.
No deadlifts today. Will do them tomorrow.

12/29/17

Deadlifts
365x3
385x1
405x1 tried for 2 nope
Sumo
315x3@ fuck my hands
315x1,1,1

Curls
50x3x10

Dumbbell press
25x10
40x2x10

Cable rows
120x10
130x7
150x6
Hands not having it. Could have done sets of 10-12 on these but hands fried.

DIR wrote: ↑Fri Dec 29, 2017 11:16 am 12/29/17

Deadlifts
365x3
385x1
405x1 tried for 2 nope

Hey, four plates is always a decent pull. Good way to end the year!

@peez

Thank you sir....I'm hoping to add a 5th plate to that pull in 2018

1/7/18

Bench
235x6(rep PR@235)
250x3
265x1 (PR)
230x5
225x4 paused
225x5
These were done with middle finger on the rings.

Curls
60x3x10

Dumbbell press
40x3x10

I better start being consistent with my lifting or I'm going to start losing ground quickly.

Really happy with my bench pr. I tried to go for two but gassed out about 2 inches off my chest.

Will you be able to be more consistent now? I assume it was holidays stopping you before.

@KyleSchuant

Yeah it was a combination of getting a cold,the holidays and some crazy shit at work. Things are lined up now for better consistency. I just gotta show up and not be a bitch

Nice benching, @DIR!

After a break, I find returning to the simplicity of a mini novice linear progression helps a lot with consistency - by the time it gets hard 4+ weeks in, the habit of training is established again.

That's what works for me, everyone's different.

@Wilhelm Thanks man! Slowly creeping up to where I want to be.

@KyleSchuant Yes I will probably do mini LP on my squat....but jumping right to advanced novice top set or two then back offs. I'm reluctant to take weight off the bar if I can help it. Deadlifts and bench have not really regressed.

I find the reduced intensity helps encourage consistency, as I said. But it's a balance - not being as wiped out makes you keen to go back next time, but lifting heavy and setting PRs can do that, too. I was talking online to Nuckols yesterday, he said his kids he trains, half of them want to max out all the time and the other are terrified of adding 10lbs to the bar. It's a real balance; in my gym, I've got a few who need the accelerator and a few who need the brakes.

1/8/18

Squats
315x5
315x5
275x5

Curls
60x3x10

So tired and unmotivated to lift today after work.....but as always glad I went and put in the work.

I could have done sets across on squats but kinda bitched out. Also something happened on second set that really is bugging my right knee. It's been hurting for a few weeks but something happened on the that second set.

@KyleSchuant

Yes I hear what your saying about backing off intensity after a lay off probably a smart thing to do.

1/12/18

Bench

240x5
230x5 paused
225x8

Deadlift
Conventional

315x1
365x1
410x1
370x3
320x5

1/19/18

Bench

225x1
250x1
275x0 almost.....
275x0 almost....finger on bar help on both of these
250x2 finger on bar help on 3rd rep so not counting it.
240x4
225x7
225x7

Little disappointed at not getting the 275 but I think I can get it next time I try. My set up and form were shit today. Everything felt super heavy in my hands. Also this was probably closer to 280 since all the 45s @ my gym weigh from .5 to 1.5 lbs heavy. All the reps were close and I may have been able to grind it out if had not been for spotter. I need to go back to benching 2 times per week. Same with squats.

Press

135x5
115x5
115x5

Curls
50x3x10

Back after a bout of illness health concerns and sloth......

Squats
225x1
275x1
300x1
315x1
225 3x5

Curls
40x12
50x2x12

3/31/18

40 min LISS with 5 or 6 1 minute running intervals thrown on there. My nutritional protocol has only been good for a 10 lb drop in body weight so it's time to throw some conditioning at the issue. I have fucked up my nutrition several times though. Compliance is poor. I need to fix that.

Good to see you back at it.

Yes I am although I have only got 1 lifting session in so far.....I wanted to hit the gym tomorrow but apparently I'm not able to get gainzzzz on Easter.

DIR, if you need help with compliance, signing up for some coaching can help with that, even if it has to be online. Having someone nag you for videos and so on does help.