Exodus Strength

17.09.2022

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

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 3s
2 minutes rest.

Pretty good day.

20.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
130 kg x 2r x 2s
2 minutes rest.
I should probably have stopped at 140 kg today. Maybe.
Nah, it was all right.

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 4s
2 minutes rest between sets.
This was easier than I expected today.

Squatting 145kg everyday is good for the soul.

JohnHelton wrote: ↑Tue Sep 20, 2022 10:37 am Squatting 145kg everyday is good for the soul.

Yes it is.

21.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
140 kg x 1r x 3s
2 minutes rest, 3 minutes for the top single.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 kg x 1r
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 x 1
170 x 1
175 kg x 1r
3 minutes rest.

It seems I had way too much to eat for lunch today,
and I felt a bit bloated at the start of the session.
It wasn't too bad, tho.

22.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r x 3s
130 kg x 3r x 2s
2 minutes rest.
I didn't feel too good during the warm ups today, so I didn't expect much.
But when I got to the top singles they were fairly easy today.
I haven't a clue why.

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x3
90 kg x 2r x 5s
2 minutes rest between sets.
This was all right.

So this turned out to be a pretty good day after all.
I'm not complaining.

24.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
150 kg x 1r
145 kg x 1r
140 kg x 2r x 2s
2 minutes rest between sets.
Not too bad!

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
100 kg x 1r
97.5 kg x 1r x 5s
2 minutes rest.
This was all right.

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
3 minutes rest.
This was all right.

Pretty good day.

150! You must have been feeling good.

JohnHelton wrote: ↑Sat Sep 24, 2022 1:06 pm 150! You must have been feeling good.

Yes, 150 kg felt pretty good. It was fun!

25.09.2022

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

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 kg x 2r x 2s
2 minutes rest between sets.

Just a short day today.

27.09.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 kg x 1r
150 kg x 1r
145 kg x 1r
135 kg x 2r x 2s
2 minutes rest.
This felt pretty good today.

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 x 3s
90 kg x 1r x 5s
2 minutes rest.
Not the best bench day,
but not too bad either.

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
3 minutes rest.
This was all right.

Not the best day, not too bad either.
Squat was good, the rest was just okay.

28.09.2022

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

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

29.09.2022

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

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 x 1
100 kg x 1r
95 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 x 1
170 kg x 1r
180 kg x 1r
170 kg x 1r x 2s
3 minutes rest.

Everything felt good today.

01.10.2022

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

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

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 kg x 2r x 2s
2 minutes rest.

More squat:
20 kg x 5
50 x 5
70 x 5
90 kg x 5r x 3s
2 minutes rest.

04.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
107.5 x 3
117.5 x 2
122.5 x 2
127.5 x 1
132.5 x 1
137.5 x 1
142.5 x 1
147.5 x 1
152.5 kg x 1r
115 kg x 3r x 3s
2 minutes rest, 3 minutes for the 2 - 3 top singles.
Not too bad.

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 5s
2 minutes rest.
This was all right.

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 5s
3 minutes rest.
This was very relaxing.

Pretty good day.

05.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
2 minutes rest.

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

Another good day.

06.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
135 kg x 1r x 5s
2 minutes rest.
This was heavy but not difficult.
If that makes sense.

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
100 kg x 1r
95 kg x 1r x 5s
2 minutes rest.
My left shoulder felt kind of weird during the warm ups,
but it went away when I got some weight on the bar.
I'll keep an eye on it.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
135 kg x 2r x 7s
3 minutes rest.
During the deadlift warm ups I realized that didn't feel like deadlifting heavy today,
so instead I did some doubles at about 70% of my training max.
That was okay.

So today didn't feel like the best day, but it wasn't too bad either.

edit the day after:

I probably overdid it a bit there, I can feel it now the day after. No big deal.

So I'm getting close to the end of this cycle now, it's just two more days left, and they will be kind of light.
The next cycle will be more of the same, just with lighter weights and less volume at the start of the cycle.
I know I'm doing everything "backwards", the programming that is,
but I'm used to it and enjoy doing it this way, so I'll just continue with slight variations.
An ongoing experiment, to learn and see what happens.

Also I've decided to get down to 88 kg body weight, from 95 kg now. That will be "fun".

08.10.2022

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

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

Medium grip 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
70 kg x 4r x 4s
2 minutes rest.

11.10.2022

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

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 kg x 3r x 7s
2 minutes rest.

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

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

12.10.2022

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
105 x 3
115 x 3
120 x 2
125 x 2
130 x 1
135 x 1
140 x 1
145 x 1
150 kg x 1r
130 x 1
135 x 1
140 kg x 1r
2 - 3 minutes rest.
I didn't plan for 150 kg today, it just happened.
Can't complain.

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 5s
2 minutes rest.
Not much to say about this.

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 3s
3 minutes rest.
This was all right.