Exodus Strength

5/14/19
DL
295x5x5

Bench
200x7x5

Beltless squats w/55# chains
180x3x5

5/17/19
DL
275x3x7

Bench
185x4x7

5/19/19
DL
405x1
385x3x1 - E2MOM
365x3x1 - E2MOM
315x10x1 - EMOM

Bench
305x1
285x3x1
265x3x2
245x3x3
225x3x4

5/22/19
DL
275x5x7

Bench
185x7x7

5/23/19
DL
365x1
315x4x3

Bench
275x1
225x5x3

5/27/19
DL
415x1
275x4x7

Bench
185x5x7

5/28/19
DL
295x4x5

Bench
295x1
205x5x5

5/31/19
DL
415x1
435x1

Bench
275x1
315x1

6/2/19
DL
315x4x3

Bench
225x5x3

6/6/19
DL
365x1
315x3x2
275x3x3

Bench
275x1
245x3x2
225x3x3

6/9/19-comp day(Florida 1st Responders Games)

Bench
285=good
305=good
325=good

DL
405=good
440=good
450=good

Bench was a 50# meet PR, but that's deceiving. I hit 303 at my meet in Dec, but my butt came up. Deadlift was a legit 9# meet PR & it moved good. I need to work on my grip. I have tiny little bitch mittens & 450 slipped lower in my fingers than I'm comfortable with. Overall I'd say it was a positive little experiment with a bastardization of Hanley's HVLF stuff. I'm sure it would've worked better with more consistency & a better peaking plan, but it worked well for me being able to just turn my brain off & just go with it while my knee/squats shit the bed for a couple of months. It's almost like I accidentally got stronger despite not having any structured weight progression for 7 weeks.

I'm probably gonna just wing it for a couple of weeks before I decide what I want to do next.

Tl;dr/ HVLF worked ok on DL's for a fat hobbit who's DL locks out above his junk.

6/10/19
Squats-beltless
245x5
265x5
275x5

Press-beltless
105x2x10
85x3x10

Worked out with my son & used his squat weights for about half the volume to ease my way back in. I don't think I have words for how good it feels to squat pain free again. Probably gonna do a couple of weeks of beltless HFLV(for me) squats to help get my grove back.

My press is absolute garbage & should be easy to improve with a little work. I'm gonna try to be better about having some sort of overhead movement in each microcycle from now on.

6/11/19
SSB-beltless
150+75# chain 3x5

Pushdowns
35+25# chain 2x20

6/13/19
Press
95x5x7

CG Larsen press
135x8x8 EMOM

6/16/19
Squat
225x5x7

SGDL
185x7x8

6/19/19
SSB-beltless
150x5x8

Bench
205x5x7

Squats were supposed to be 8 sets, but I'm way more detrained than I thought. Bright side is I can only get better from here.

6/20/19

DL
275x5x7

Press
75x8x8

Did some pulldowns & hammer curls at the end. I hate tracking/logging accessory shit.

6/24/19
SSB+greens
275x1
225x3x3

DL+greens
180x12x1

Leg ext/curl supersets
30x3x15

6/25/19
CGBP+short greens
255x1
205x3x3

Press
75x5x10

BB rows
135x3x10

6/30/19
Facepulls
25x3x30
DL
315x6x2
Bench
195x2x5
Squats w/reds
160x8x4
Bench
180x3x8
BB Rows
135x3x15

I've jumped back on SkyNet from Garrett Blevins since I seem incapable of sticking with anything I program for myself for more than a couple of weeks. The squats with bands were supposed to be 4 sets of 8, but I have a hard time not treating anything with bands like speed work. I supersetted the bench & squats & the facepulls & DL & was done with the workout in under an hour. Rows were supposed to be DB's, but the heaviest I have are 45's.