Exodus Strength

Front Squat
185*9

Deadlift
300*7
210*7*3

EMOM Deadlift
220*2*10

Bench
215*9
140*24

CG Larsen Press
190*6
165*10
150*12

DB Press
40*6
35*10
30*12

Pulldowns
160*9,7,11,8,5

Cable Triceps Pushdown
70*15*3

Cable Fly
25*15,15,16

Hammer Curls
35*10*3

Decided last night that my leg is healed up enough that I can get back to tracking food. I dropped off when tdee was getting nuts.

Squat
335*3
270*3*5
Beltless because why not?

Box Squat
225*10,10,9

RDL
280*6
240*10
225*11

CG Incline
195*5
150*12,6

Behind the Neck Press
100*6
85*10
75*12

DB Bench
75*6
65*10
50*12

BB Row
135*20,16,16

Ezbar LTE
55*10*3

Ezbar Curls
55*10*3

Capacitor in my microwave is shorting. I put a new fuse in it but the second I go to heat something it pops. Nothing visible on the out side so its in the capacitor. Which I'm not messing with in my kitchen. New microwave time.

Front Squat
185*10
Ten to go in the first phase.

Deadlift
275*9
180*14,10

EMOM Deadlift
230*3*10

Bench
245*3
200*3*5

CG Larsen
195*5
170*10
155*12

DB Press
45*6
40*10
35*12

Pulldowns
140*13,11,8

Cable Triceps Pushdown
75*15,14,14

Hammer Curls
40*10,9,9

I discovered nasal strips Friday and they are a world of difference. My nose used to clamp shut if I breathed hard or deep through it but now it's not.

I'm changing some stuff up but I was going to front squat first thing Monday like I have been but my left ankle would just not let my leg go forward enough with out pain. I can't wear heels because my right ankle/foot is still messed up from the break. For whatever reason raising my right heel more than what a work boot does just locks it up. I'll try again tomorrow. Luckily I can still squat normally with a bit wider stance.

Squat
330*1
250*5*6

Bench
245*1
190*5*8

CG Bench
160*10*2

Front Squat
185*7
Yeah this ain't working. I can force it but it's too funky. I don't remember twisting my left ankle recently either. Might be from babying my right leg for the last couple years and it finally just caught up with me. I'll give it a couple weeks and try again. According to my schedule I have a decent cushion till the end of the year.

Deadlift
335*1
250*5*6

Press
155*1
135*5
125*5*2

EVA soled shoes are the bane of my existence. I want to see if I can get a pair of flip flops made of horse stall mat and leather.

Pulldowns
140*15,13,11

Triceps Pushdown
75*15,15,14

Hammer Curls
40*10,9,7

Highbar Squat
320*1
290*3
275*3*2
Oops used the wrong percentage for the back off. Should have been 310. I was wondering why it felt really easy.

TnG Bench
250*1
190*10
180*10*3

Press
110*10*4

4" Block Pull
315*3
330*3
345*3
325*3

3ct Bench
235*1
220*4
225*4
215*4*2

RDL
210*12
220*12

BB Rows
160*16,15,13

Ezbar LTE
60*10*3

Ezbar Curl
60*10,8,8

Lower back was feeling a bit funky this morning.

Squat
330*1
255*5*6
Single was a bit harder than last time but I loosened up after the first back off.

Bench
250*1
200*5*8

CG Bench
160*10*2
165*10*2

Had a thought last night. They should only make shirts 3xl and larger in tall. If you think about it anyone wearing those sizes and not fat is going to be tall and anyone not tall and wearing those sizes is going to have a gut that the shirt will hang off so they need the extra length anyway.

Deadlift
325*1
260*5*6
Was supposed to be 335 but I forgot a ten on one side.

Press
145*1
135*5
130*5*2

Pulldowns
140*16,12,12

Triceps Pushdown
75*15*3

Hammer Curls
40*10,10,9

Oh god I knocked over my chalk bucket changing weight on over head press. It's everywhere now. I just fucking moped Sunday.

Highbar Squat
325*1
315*3
300*3

TnG Bench
250*1
195*10
185*10*2

Press
110*10*2
115*10*2

4" Block Pull
320*3
335*3
345*3
315*3*2


3ct Bench
240*1
230*4
220*4*2

X-Band Bench w/ Mini band
220*15
Think I saw this here somewhere and wanted to try it. I think don't need to spend the $60 on a sling shot now. The article I found on elitefts said to use a light band.

RDL
210*12
215*12
220*12