Exodus Strength

20.05.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 3
115 x 2
120 x 2
123 x 2
126 x 1
129 x 1
132 x 1
135 kg x 1r
3 minutes rest.
This felt like absolute crap today,
so I stopped at 135 kg before something silly happened.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This felt pretty good today.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
3 minutes rest.
This could have been better.
Could have been worse, too.

I'm still not well, but I'm getting better, it seems.
At least I hope so.

23.05.2023

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
110 kg x 2r 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 3 ( should have been two reps, but I forgot to stop )
57.5 x 1
60 kg x 1r
61 kg x 1r
60 kg x 1r
57.5 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 3
85 x 2
90 kg x 1r x 7s
2 minutes rest.

This was all right.
Not a bad day.

24.05.2023

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.

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 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.

Short/light day today, no back-off sets on anything.

25.05.2023

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 5s
2 minutes rest.

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 x 5s
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 kg x 1r x 3s
85 kg x 2r x 2s
2 minutes rest.

Barbell rows (from floor):
50 kg x 5
70 x 5
80 kg kg x 5r
2 minutes rest.

28.05.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 3
100 x 3
110 x 2
120 x 2
125 x 1
130 x 1
135 x 1
140 kg x 1r
100 kg x 2r
105 kg x 2r
110 kg x 2r
115 kg x 2r
120 kg x 2r
2 minutes rest.
This was all right.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5 x 2
50 x 3
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
45 kg x 3r
50 kg x 3r
55 kg x 3r
2 minutes rest.
I woke up this morning with a weird feeling in my right
shoulder, but after pressing it felt much better.
So this was all right.

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
92.5 x 1
95 x 1
97.5 kg x 1r
87.5 kg x 2r x 3s
2 minutes rest.
Not too bad.

So this turned out better than I expected.

edit:
Next day, woke up this morning and right shoulder was weird again,
but I just moved my arm around a bit and now it is fine.
No problem.

29.05.2023

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

Short/light day today.

30.05.2023

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

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 5 (was supposed to be 3 reps, but I forgot to stop)
55 x 2
57.5 x 1
60 x 1
61 x 1
62 kg x 1r
59 kg x 1r x 2s
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
75 x 4
80 x 3
85 x 2
90 x 1
92.5 kg x 1r
87.5 kg x 1r x 2s
2 minutes rest.

Pretty good day.

31.05.2023

So today I had planned to do a short/light day.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 kg x 1r x 2s
2 minutes rest.
This was all right, I only went a little heavier than I had planned for.

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
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 5s
2 minutes rest.
I had planned 2 back-off singles,
but ended up doing 5.
That probably wasn't necessary.
No big deal.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
145 kg x 1r x 2s
2 minutes rest.
I followed the plan on deadlifts! hehe
Nice and easy.

Pretty good day.

01.06.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 4
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r
127.5 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 4
55 x 3
57.5 x 2
60 x 1
62.5 kg x 1r
59 kg x 1r x 3
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 x 2
92.5 kg x 1r
87.5 kg x 1r x 3s
2 minutes rest.

03.06.2023

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 5
80 x 4
85 x 3
90 x 2
92.5 x 1
95 x 1
97.5 kg x 1r
92.5 kg x 1r x 3s
2 minutes rest.

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

I didn't feel good before lifting today,
and the warm-up reps on the squat felt "really heavy".
But then I started to feel better, and
the day turned out to be pretty good after all.

04.06.2023

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

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

06.06.2023

Warm up was pushing the lawn mower for about 40 minutes.

Then:

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 3
120 x 2
125 x 1
130 x 1
135 kg x 1r @8
127.5 kg x 1r x 2s
2 minutes rest.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 5
80 x 5
85 x 5
90 x 3
92.5 x 2
95 x 1
97.5 x 1
100 kg x 1r @8.5 or so.
2 minutes rest.

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

Pretty good day.

07.06.2023

Warm up was pushing the lawn mower again.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1s @8
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 4
55 x 3
57.5 x 2
60 kg x 1r @7.5 or so.
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r @7
2 minutes rest.

10.06.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 x 5
110 x 4
120 x 3
125 x 2
130 x 1
135 kg x 1r
122.5 kg x 1r x 2s
2 minutes rest.
This was not good, even the warm-ups
with the empty bar felt heavy today.
Oh well. Got it done anyway.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
75 x 4
80 x 5
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 kg x 1r
2 minutes rest.
This was all right, tho. Weird.

Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
2 minutes rest.
This felt better than the squat session,
but not by much.
One of those days.

11.06.2023

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

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
75 x 4
80 x 3
85 x 2
90 kg x 1r x 3s
2 minutes rest.

13.06.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 kg x 1r
140 kg x 1r
137.5 kg x 1r
2 minutes rest.
This was surprisingly easy today.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 4
50 x 3
55 x 2
57.5 x 1
60 kg x 1r
61 kg x 1r x 2s
60 kg x 1r
61 kg x 1r
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 3
85 x 2
90 kg x 2r
92.5 kg x 2r
95 kg x 2r
90 kg x 2r
92.5 kg x 2r
2 minutes rest.
Again, surprisingly easy.

Pretty good day.

Nice work, Jan.

JohnHelton wrote: ↑Wed Jun 14, 2023 7:44 am Nice work, Jan.

Thanks, John. It was a very good day!

14.06.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 kg x 1r
137.5 x 1
2 minutes rest.
I had planned to maybe stop at 130 kg today
and then do a couple of back-off sets, but I kept going up.
So this ended up being a repeat of yesterday.
Felt pretty good.

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

Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 x 1
165 x 1
170 kg x 1r
160 kg x 1r x 2s
3 minutes rest.
Heavier than I thought it would be.
Not too bad, tho.

Another good day.

17.06.2023

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 x 2
125 x 2
130 x 1
135 x 1
137.5 x 1
140 x 1
142.5 kg x 1r
2 minutes rest.
This felt pretty good.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
92.5 x 1
95 x 1
97.5 x 1
100 kg x 1r
2 minutes rest.
Easier than I thought it would be.

Deads:
50 kg x 5
80 x 5
100 x 5
115 x 4
130 x 3
140 x 2
150 x 1
160 kg x 1r x 5s
2 minutes rest.
This was all right,
but I didn't feel like going any heavier.

Pretty good day again.