Exodus Strength

22.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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 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 kg x 1r x 3s
2 minutes rest.

24.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 7s
2 minutes rest.

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

25.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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
85 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 5
120 kg x 3r x 3s
2 minutes rest.

Today ended up being a sort of light day.

28.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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 kg x 1r
90 kg x 2r x 2s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.

Everything felt like it was very heavy today. I've no idea why.

29.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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

31.01.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 3s
2 minutes rest.
This felt pretty good today. Or 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 kg x 1r
85 kg x 3r x 3s
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
140 kg x 2r x 3s
2 minutes rest.
This felt much better than I expected today.

Pretty good day.

01.02.2023

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 3
50 x 2
55 x 2
57.5 x 1
60 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 3
85 x 2
90 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.

Just a short day today, no back-off sets or anything.

02.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 3s
2 minutes rest.
I could have done a couple more back-off sets I guess,
but I decided not to.

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 kg x 1r
85 kg x 2r 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 kg x 1r x 3s
2 minutes rest.
My hands were kind of sore, so I used straps.
I had planned some back-off sets too,
but I ran out of energy.

04.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 7s
2 minutes rest.

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

Not a bad day.

05.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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 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
180 kg x 1r
2 minutes rest.

07.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 4s
2 minutes rest.

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

08.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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 3s
2 minutes rest.

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

10.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 4s
2 minutes rest.

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

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
80 kg x 3r x 4s
2 minutes rest.

Pretty good day.

11.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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 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 kg x 1r x 3s
2 minutes rest.

Kind of light day.

12.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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

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

I really didn't feel like lifting today,
but decided to do a short/light session.
Better than nothing.

14.02.2023

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

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 kg x 1r
85 kg x 2r 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 kg x 1r
160 kg x 1r x 3s
2 minutes rest.

15.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

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

18.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 5
120 x 2
130 x 1
135 x 1
140 kg x 1r
135 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 5
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 4s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 4s
2 minutes rest.

Pretty good day.

19.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 5
120 x 2
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.
This was all right, but I didn't feel like
doing any back-off sets today.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 kg x 2r 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 5
85 x 3
90 x 2
95 kg x 1r x 4s
2 minutes rest.
This was okay, but four singles was enough.

Another good day.

21.02.2023

So sometime during yesterday at work my right knee got really painful.
I haven't a clue why, I can't remember doing anything bad.
It's was much the same when I woke up this morning, so I sort of decided to not squat for a week.
And then I decided to at least try a couple of reps with the empty bar and see what happened.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 kg x 5r
80 kg x 5r
2 minutes rest.

So that was much better than I expected, to be honest.
And my knee feels better now than it did before I lifted.
We'll see what it feels like tomorrow.
I remain optimistic.

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

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 2
90 x 1
95 x kg x 1r
85 kg x 2r x 2s
2 minutes rest.

So not a bad day after all.