Exodus Strength

6/1/22 Wednesday [Training 58] JuggAI #4
Paused SSB
210 x 6 @ 6,6,6, 6

Feet Up Bench
155 x 6 @ 6,6
155 x 5 @ 5,5,5

Pec Deck
145 x 6 @ 6.5,7
145 x 5 @ 7,7,7

Box Pushups
Bw x 5 x 4

Pendlay Row
105 x 15
110 x 15,15,12

Back Raise
BW x 12 x 4

Facepulls
60 x 15,15

Barbell Curls
45 x 15,15

Triceps Pushdown
66 x 18,16

Notes
Pretty easy on the squat and bench. The bro stuff got a little tiring, but the pump was good. Readiness at 18.36 according to the app.

I checked on the state records yesterday, and the squat record for Masters 1, 90kg class is 190kg. At my meet, I got 187.5kg on my last attempt. I'm pretty sure I'm going to do that meet in November, and I'll try to get the record then. Bench and deadlift record are out of reach right now--140 and 227.5 respectively.

6/3/22 Friday [Training 59] JuggAI #5
3 Count Pause Bench
155 x 6 @ 6,6.5
155 x 5 @ 8
135 x 5 @ 7,7
135 x 6 @ 8

Bentover Rows
135 x 6 @ 6,5
145 x 5 @ 5.5,6,6

SSB Lunges
60 x 15 x 4
I used the empty SSB to do these.
15 reps on each leg.
My legs were quivering afterwards...

Lat Pulldown
110 x 15,12,12,8

Upright Rows
60 x 18,18

Barbell Curls
45 x 15,15

Triceps Pushdown
66 x 15,15

Farmer's Carry
90 x 8

Notes
Pretty sore in my butt from the lunges yesterday, but then I almost never do lunges or any other unilateral work.

I 'member from back in my younger and dumber days, the CrossFit WOD was some combination of running and 400 m of walking lunges for time. I almost never do walking lunges (or any kind of lunge), but I was well conditioned enough back then that I was able to do it pretty quickly without much issue. But the following few days I felt like Lieutenant Dan during his anti war hippy phase...

Lunges caused me to be super sore when I did the bridge from JuggAI.

EricK wrote: ↑Sat Jun 04, 2022 9:40 am I 'member from back in my younger and dumber days, the CrossFit WOD was some combination of running and 400 m of walking lunges for time. I almost never do walking lunges (or any kind of lunge), but I was well conditioned enough back then that I was able to do it pretty quickly without much issue. But the following few days I felt like Lieutenant Dan during his anti war hippy phase...

Ew. Gross. Did you get ice cream afterwards?

JohnHelton wrote: ↑Sat Jun 04, 2022 10:05 am Lunges caused me to be super sore when I did the bridge from JuggAI.

It was pretty high reps, at least for me, too. If I had done like 20 in total, it probably wouldn't have been so bad. But novelty, unilateral work, and high reps equals lots of DOMS.

Someone offered it to me but I was so despondent that I just threw it in my bed pan.

EricK wrote: ↑Sat Jun 04, 2022 3:20 pm Someone offered it to me but I was so despondent that I just threw it in my bed pan.

6/6/22 Monday [Training 60] JuggAI #6
SSB Squat
205 x 10 @ 6
195 x 10 @ 6

3 Count Pause Bench
135 x 8 @ 6,6

RDL
225 x 8 @ 6,6
Probably easier than @6 honestly.

Pushups w/ Deep Stretch
BW x 12 @ 6
Bw x 10 @ 7

Leg Extensions
100 x 15,15,15
Ooh, that quad burn!

Hanging Leg Raises
BW x 5
Bw x 15,10
Switched to Elbow Supported Leg Raises for sets 2 and 3.

Notes
Other than the hanging leg raises, this was easy... a little too easy. I expect to bitch and moan about how hard it is soon.

6/8/22 Wednesday [Training 61] JuggAI #7
Comp Bench
165 x 10 @ 8
155 x 10 @ 9
150 x 8 @ 9

Paused Squat
215 x 5 @ 5
220 x 5 @ 5

DB RDLs
80's x 10 @ 6,5

Comp Squat
"Technique Sets"
250 x 5 @ 5,5,5

Bentover Rows
95 x 15
115 x 13,12

Upright Rows
65 x 15,12
45 x 15

Barbell Skullcrushers
60 x 15,15,15

Barbell Curls
45 x 10 x 3

Notes
Pretty easy session overall. Definitely not used to doing sets of 10 on comp bench. I first tried GHR instead of the DB RDLs; I swear I used to be able to do them, but definitely not today.

6/10/22 Friday [Training 62] JuggAI #8
Paused DL
285 x 6 @ 6.5
265 x 6 @ 6

Feet Up Bench
125 x 10 @ 7
115 x 10 @ 7,8

Paused SSB
210 x 8 @ 6,6

Comp Bench
145 x 8 @ 5
150 x 8 @ 5

Good Mornings
60 x 10
75 x 10
90 x 10 @ 5 RIR
Did these with the SSB; never done them before.

Notes
Good session. Pretty easy.

6/14/22 Tuesday [Training 63] JuggAI #9
SSB Squat
220 x 10 @ 7
205 x 10 @ 6.5,6

3 Count Pause Bench
140 x 8 @ 7
145 x 8 @ 7
Maybe easier than @7.

RDLs
245 x 8 @ 7,7,7

Pushups w/Deep Stretch
Bw x 12 @ 5,6

Elbow Supported Leg Raises
Bw x 15,15,5

Notes
Kinda sick. Skipped yesterday, and I really shouldn't have worked out today. I skipped the leg extensions because I started to feel bad after the leg raises.

6/18/22 Saturday [Training 64] JuggAI #10
Paused DL
295 x 6 @ 6.5
275 x 6 @ 6
280 x 6 @ 6
285 x 6 @ 6.5

Feet Up Bench
135 x 10 @ 6.5,6.5,7

Paused SSB Squat
220 x 8 @ 6.5
225 x 8 @ 7

Comp Bench
155 x 8 @ 5.5,6.5

Good Mornings
90 x 10
100 x 10,10
Done with the SSB.

Notes
It was covid.

6/20/22 Monday [Training 65] JuggAI #11
SSB Squat
230 x 10 @ 7
210 x 10 @ 6
215 x 10 @ 6.5
220 x 10 @ 7

3 Count Paused Bench
145 x 8 @ 7
150 x 8 @ 8

RDLs
245 x 8 @ 7,7,7.5, 7.5

Pushups w/ Deep Stretch
BW x 12,12

Leg Extensions
100 x 15 x 3
Feel that burn, baby!

MB Russian Twists
10 x 15 x 3

Notes
Good session; rested 3 minutes between sets on the main movements. I didn't seem to get too fatigued that way.

I peeked ahead to next week's training, which is supposed to be highest volume week before a deload, and apparently I'm supposed to do SSB squats for a set of 10 @ 10 plus 5 more back-off sets of 10s. Gulp.

6/22/22 Wednesday [Training 66] JuggAI #12
Comp Bench
175 x 10 @ 9
155 x 10 @ 7.5,9
150 x 10 @ 8,10

Paused Squat
240 x 5 @ 5.5
250 x 5 @ 6

DB RDLs
85's x 10,12

Comp Squat
255 x 5 @ 5.5,6,6
Technique Sets

Pendlay Row
115 x 15,15,10

Upright Rows
65 x 12,12,5
Got to jibber jabbering.

Notes
Didn't do the triceps exercise nor the curls as I needed to get going. I might try something at home this afternoon.

Had some fatigue in my knees today. I imagine I'll have to cut the squat weight a bit for this workout next week...

6/24/22 Friday [Training 67] JuggAI # 13
Paused DL
305 x 6 @ 7.5
275 x 6 @ 6.5,6.5,6.5
285 x 6 @ 6.5

Feet Up Bench
145 x 10 @ 6
155 x 10 @ 7.5
145 x 10 @ 8
145 x 10 @ 9

Paused SSB Squat
200 x 8 @ 6
225 x 8 @ 7

Comp Bench
155 x 8 @ 7
165 x 8 @ 8

Good Mornings
105 x 10 x 3
Done with the SSB.

Notes
Super tired; got about 3 hours of sleep

6/27/22 Monday [Training 68] JuggAI #14
SSB Squat
265 x 13 @ 9.5; e1rm = 423
240 x 10 @ 6
245 x 10 @ 7,8

3 Count Paused Bench
155 x 8 @ 7
160 x 8 @ 8
155 x 8 @ 8.5

RDLs
255 x 8 @ 7
265 x 8 @ 7.5
275 x 8 @ 8,8

Pushups w/Deep Stretch
Bw x 15,12

Leg Extensions
100 x 10,15,15

MB Russian Twists
20 x 15 x 3

Notes
Well... that was something. I guess either 1) I've gotten stronger during this block, or 2) I haven't been training hard enough.

alek wrote: ↑Mon Jun 27, 2022 4:37 am Notes
Well... that was something. I guess either 1) I've gotten stronger during this block, or 2) I haven't been training hard enough.

I assume that you are referencing you SSB @9.5. This is one of the things that I like about JuggAI. There is testing that will push you to be honest about your strength levels. I have historically been a sandbagger related to squats. I'm using my VBT device to push me. I need something to push me. It seems like the @10 days will do the same for you.

JohnHelton wrote: ↑Mon Jun 27, 2022 9:10 am

alek wrote: ↑Mon Jun 27, 2022 4:37 am Notes
Well... that was something. I guess either 1) I've gotten stronger during this block, or 2) I haven't been training hard enough.

I assume that you are referencing you SSB @9.5. This is one of the things that I like about JuggAI. There is testing that will push you to be honest about your strength levels. I have historically been a sandbagger related to squats. I'm using my VBT device to push me. I need something to push me. It seems like the @10 days will do the same for you.

Yeah, that top set. The Rx is a set of 10 @ 10, and I thought that 265 was actually going to be too heavy. Has my rpe meter been off by that much all this time?

I'm definitely going to have dial up the intensity moving forward with the squat, at least with the SSB. It'll be interesting to see what the rest of the week brings.

6/29/22 Wednesday [Training 69] JuggAI #15
Comp Bench
185 x 10 @ 10; e1rm = 253
160 x 10 @ 6.5,8
160 x 9 @ 9

Paused Squat
255 x 5 @ 6,6

DB RDLs
90's x 12 x 3

Comp Squat
225 x 3 x 3
Technique Sets

Pendlay Row
125 x 15,12,10

Upright Rows
60 x 12,15,12

Barbell Curls
45 x 10 x 3

Notes
The 185 x 10 was true @10. I was barely able to finish the rep.

My legs are tired from Monday. Yes, I'm looking forward to the deload next week.

7/3/22 Sunday [Training 70] JuggAI #16
Paused DL
335 x 8 @ 10
285 x 6 @ 6
290 x 6 @ 6
295 x 6 @ 7,9

Feet Up Bench
145 x 10 @ 6.5,6.5,8
135 x 10 @ 9

Notes
The paused deadlift completely wiped me out here.