Exodus Strength

Monday March 27, 2023

SSB Squat
210 lbs x 5,5,5,5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5 (7x5, 90 seconds)

Lat Pulldown
100 lbs x 10,10,10 (60 seconds)

Wednesday March 29, 2023

Press
145 lbs x 1@9
110 lbs x 4,4,4,4,4 (5x4, 90 seconds)

2.25” Deficit DL
365 lbs x 1@7
275 lbs x 4,4,4,4,4 (5x4, 90 seconds)

DB Hammer Curls
15 lbs x 20,15,12 (60 seconds)

Notes: I called the top DL single an @7, but it looked super easy on film. The fact I filmed a few of these lifts is usually a good sign that I was ‘into’ this session. First time in a while.

Thursday March 30, 2023

Run
3 miles
30:48
10:15/mile

Notes: Done after work on a cool, windy, and bright sunny afternoon. Pace was pretty good for the easy effort early on. Ran a little harder into the wind the last mile or so.

Friday March 30, 2023

SSB Squat
195 lbs x 7
200 lbs x 7
205 lbs x 7 (90 seconds)

Bench
155 lbs x 7,7,7,7,7,7,7,7 (8x7, 90 seconds)

Triceps Pressdown
50 lbs x 20,20,20 (60 seconds)

Sunday April 2, 2023

Run
4 miles
42:14
10:34/mile

Notes: Need to start slowly increasing the distance for these long weekly runs again. Did this early AM, fasted. Bright, sunny day, with gusty winds out of the north.

Monday April 3, 2023

SSB Squat
210 lbs x 5
215 lbs x 5
220 lbs x 5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5,5 (8x5, 90 seconds)

Lat Pulldown
100 lbs x 11,11,11 (60 seconds)

Tuesday April 4, 2023

Run
3 miles
31:53
10:36/mile

Notes:Did Tuesday April 4, 2023

Run
3 miles
31:53
10:36/mile

Notes:Did this after work on the first day that really feels like Spring so far. My nightly HRV reading from
my Garmin watch has been low and unbalanced for over 1 month. this after work on the first day that really feels like Spring so far. My nightly HRV reading from
my Garmin watch has been low and unbalanced for over 1 month.

Wednesday April 5, 2023

Press
145 lbs x 1@8
150 lbs x 1@9.5
112 lbs x 4,4,4,4,4 (5x4, 90 seconds)

2.25” Deficit DL
385 lbs x 1@7
290 lbs x 4,4,4,4,4 (5x4, 90 seconds)

BB Curls
45 lbs x 15,12,10

Notes: 145 lb Press single was easier than last week, but 150 got out in front of me. Same RPE, 20 lbs heavier for the Deficit DL.

Saturday April 8, 2023

SSB Squat
200 lbs x 7
205 lbs x 7
210 lbs x 7

Bench
157 lbs x 7,7,7,7,7,7,7,7,7 (9x7, 90 seconds)

Triceps Pressdown
50 lbs x 25,20 (60 seconds)

Sunday April 9, 2023

Run
4 miles
44:04
10:59/mile

Monday April 10, 2023

SSB Squat
215 lbs x 5
220 lbs x 5
225 lbs x 5 (90 seconds)

Bench
170 lbs x 5,5,5,5,5,5,5,5,5 (9x 5, 90 seconds)

Lat Pulldown
100 lbs x 12,12,10 (60 seconds)

Thursday April 13, 2023

Press
135 lbs x 1
140 lbs x 1@8.5
105 lbs x 3,3,3,3,3 (5x 3, 90 seconds)

2.25” Deficit DL
365 lbs x 1@7.5/8
275 lbs x 3,3,3,3,3 (5x3, 90 seconds)

Airdyne
15 minutes
5 easy
2 hard/3 easy x 2

Notes: I may want to try experimenting with de loads-a little. I’ve had a 2-3 week run of adding a set to the bench, and weight via ascending sets with the squat. Maybe the fatigue snuck up on me? Just talking out loud. The 2 minutes of hard work on the bike was tough. I want to add these back in, especially with hiking season coming up. They will definitely help with the steep climbs.

Friday April 14, 2023

Run
3 miles
32:20
10:46/mile
122 avg HR

Notes: Took the day off from work. Done early afternoon on a very warm day. Drove down to the beach afterwards and had a 2 minute swim. It was glorious

Sunday April 16, 2023

Run
22 minutes
2.14 miles
10:19/mile

Notes: Been feeling very fatigued lately. Had no desire to do this. Sunday’s are usually my long run, but I cut the time/distance in half.

Monday April 17, 2023

SSB Squat
215 lbs x 5,5,5 (2 minutes)

Press
100 lbs x 5,5,5,5,5 (90 seconds)

DL
285 lbs x 3,3,3,3,3 (60 seconds)

Tuesday April 18, 2023

SSB Squat
185 lbs x 5,5,5 (90 sec)

Bench
180 lbs x 5,5,5,12 (2 minutes)

Pendlay Rows
185 lbs x 8,8,8,8 (2 minutes)

Friday April 21, 2023

SSB Bench
245 lbs x 1
255 lbs x 1
260 lbs x 1
235 lbs x 2,2

Flat DB Bench
40 lbs x 12,12,12 (60 seconds)

Lying DB Triceps Extension
15 lbs x 12,12,12 (45 seconds)

Seated Banded Row (green)
X 15,15,15,15 (30 seconds)

Banded Facepull (red)
15,15,15 (30 seconds)

Notes: Never did SSB benches before. 40 lbs per db is about all I can get in the handles I have right now, so if I want to progress with these I may have to up the reps and shorten rest times.

Sunday April 23, 2023

SSB Front Squat
155 lbs x 4
175 lbs x 3
195 lbs x 2
205 lbs x 2
215 lbs x 2

DL
135 lbs x 5,5,5
225 lbs x 3
315 lbs x 2
365 lbs x 1
405 lbs x 2

Banded Standing Leg Curl (red)
X 8,8,8

Banded Standing Leg Extension (red)
X 8,8,8

Notes: Seem to have finally found a way to do front squats without aggravating my wrists. Took it conservatively here, as with the DL’s as I try and get back into a conjugate type of program again.

Monday April 24, 2023

Run
30 minutes
5 minutes easy
1 minute hard/30 seconds walking/3:30 easy x 4
2.97 miles
10:05/mile

Notes: First run in over a week. Beautiful afternoon. Changed it up today with the 1 minute hard intervals.

Wednesday April 26, 2023

Paused Bench w bands (double wrapped red)
145 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 60 seconds)

Strict Press w belt
120 lbs x 4
115 lbs x 5
110 lbs x 5 (3 minutes)

Chins
BW x 12,7,5,5,5 (3 minutes)

Side Raises
15 lbs x 16,13,10 (2 minutes)

EZ Bar Reverse Curls
45 lbs x 12,12,10