Exodus Strength

3/14/2023

Squat
405x5, 365x5x3

Press
205x6, 190x6x3

UKDL
315x8x3

Incline Bench
275x5, 245x5x3

13" Deadlift
425x5x4

Close Grip Bench
225x8x3

Arms
3x10, 1x16

Is this the longest legit session I've done? I'd have to look...

Yesterday being a hubs took priority, then today I had to take my wife for a not-really-emergency-but-kinda-urgent tooth extraction... so a two-for-one day went down...

I'm tired...

Stealing a page from muff's book...

3/16/2023

Bench
285x5x4

RDL
365x6, 345x6x3

Incline Skullcrushers
125x8x3

Arms
3x15

Nifty Notables

- I missed the pins behind me on that first set of skullcrushers, not disastrous but not fun

- speaking of, who jinxed me that these are suddenly causing elbow pain? I noticed it last week but thought maybe it was because I hadnt done them in a while, so... they may be 'out' as a slot for 8's, but I might bump up the reps and pair them under 'Arms'

- this may also be the first training day where I noticeably 'haven't recovered' from the previous session. My hammies were pretty fatigued on those RDL's I can only presume from squatting+all those deads on one day

- if I wasn't so lazy, I'd go back in time and measure body parts, because I feel like my thighs have blown up a bit beyond just becoming fatter.

3/17/2023

BW: 256.3 (back on track)

Deadlift
530x4, 470x4x3

Log Press
265x1, 235x5x3

Shoulders/Back

Cancelled yoke for weather. Shoulder and elbow held up fine, last set on log was actually the best by far.

3/20/2023

Squat
365x5, 405x5, 365x5x3

Press
190x6, 210x6, 190x6x2

Barbell Row
225x8, 245x8, 255x8

Don't remember where I originally heard it (either here or BBM) but I suddenly remembered I wanted to try using one of my back off sets as a warm up and I kinda dig it. We will see if I like it going forward...

Small course adjustment with the rows. I'm experiencing some hip shit, not sure if it's originating from the wide stance but I kinda wanted something with more back in it than another hinge anyway, so I plugged in rows and I'll monitor how I feel...

3/22/2023

Incline Bench
245x5, 275x5, 245x5x3

13" Deadlift
435x5x4

Close Grip Bench
235x8x3

Arms
3x8, 1x25
(3 heavy sets, immediately strip 50% and go until it sucks)

Yesterday was Phony Spring in WNY and my wife requested we take the boys on a walk around town so I trained today instead.

On the fence about if I pull 3 days in a row or take tomorrow and then do double duty on Friday...

mouse wrote: ↑Wed Mar 22, 2023 2:24 pm 3/22/2023

Incline Bench
245x5, 275x5, 245x5x3

13" Deadlift
435x5x4

Close Grip Bench
235x8x3

Arms
3x8, 1x25
(3 heavy sets, immediately strip 50% and go until it sucks)

Yesterday was Phony Spring in WNY and my wife requested we take the boys on a walk around town so I trained today instead.

On the fence about if I pull 3 days in a row or take tomorrow and then do double duty on Friday...

My input would be don't pull 3 days in a row. It usually ends up being counter-productive.

Hardartery wrote: ↑Wed Mar 22, 2023 3:12 pm

mouse wrote: ↑Wed Mar 22, 2023 2:24 pm 3/22/2023

Incline Bench
245x5, 275x5, 245x5x3

13" Deadlift
435x5x4

Close Grip Bench
235x8x3

Arms
3x8, 1x25
(3 heavy sets, immediately strip 50% and go until it sucks)

Yesterday was Phony Spring in WNY and my wife requested we take the boys on a walk around town so I trained today instead.

On the fence about if I pull 3 days in a row or take tomorrow and then do double duty on Friday...

My input would be don't pull 3 days in a row. It usually ends up being counter-productive.

Yeah I'm probably just gonna cram it all in on Friday... I got the two days off after so I don't think I'll run into the same issue of being run down a bit like last week...

Smallest son decided we only needed about 2 or 3 hours of sleep last night so yeah... double duty tomorrow it is...

3/24/2023

BW: 257.7 (back off track haha)

Bench
285x5x4

RDL
365x6, 345x6x3

Log Press
270x1, 235x5x3

Deadlift
475x4, 530x4, 475x4x2

Floor Press NG
185x8, 205x8, 225x8

Even More Triceps
4x15

In my brain organizing it like this made sense, in practice it sucked dick balls. Should have done 'Friday' first then 'Thursday'... yoke got called again for a reason that makes me sound like a chump... because I am in fact... a chump...

At some point I need to bite the bullet and do more endurance aimed shit anyway...

mouse wrote: ↑Fri Mar 24, 2023 11:29 am 3/24/2023

Bench
285x5x4

RDL
365x6, 345x6x3

Log Press
270x1, 235x5x3

Deadlift
475x4, 530x4, 475x4x2

Floor Press NG
185x8, 205x8, 225x8

Even More Triceps
4x15

In my brain organizing it like this made sense, in practice it sucked dick balls. Should have done 'Friday' first then 'Thursday'... yoke got called again for a reason that makes me sound like a chump... because I am in fact... a chump...

At some point I need to bite the bullet and do more endurance aimed shit anyway...

I gotta be honest, I would not want to go anywhere near the Yoke after the rest of that workout. I'd be scared to get it heavy enough after the hamstring and lower back beat down.

I haven't been doing heavy yoke though, 425 ain't really shit. I've really just been using it to see how fast I can get with it and to get my heart going a bit to try and convince myself it counts as some form of cardio...

My young one, who has been sleeping like dog shit (and thusly, we sleep like shit) fell asleep on our ottoman and whenever I run yoke our asshole dogs bark out the window... so...

mouse wrote: ↑Fri Mar 24, 2023 3:39 pm I haven't been doing heavy yoke though, 425 ain't really shit. I've really just been using it to see how fast I can get with it and to get my heart going a bit to try and convince myself it counts as some form of cardio...

My young one, who has been sleeping like dog shit (and thusly, we sleep like shit) fell asleep on our ottoman and whenever I run yoke our asshole dogs bark out the window... so...

Dude, that is a perfectly legit reason. I don't have kids but I come from a huge family and have spent plenty of time taking care of kids. If a kid finally goes to sleep and somebody wakes said child up, violence may ensue in my experience.

Hardartery wrote: ↑Fri Mar 24, 2023 4:39 pm

mouse wrote: ↑Fri Mar 24, 2023 3:39 pm I haven't been doing heavy yoke though, 425 ain't really shit. I've really just been using it to see how fast I can get with it and to get my heart going a bit to try and convince myself it counts as some form of cardio...

My young one, who has been sleeping like dog shit (and thusly, we sleep like shit) fell asleep on our ottoman and whenever I run yoke our asshole dogs bark out the window... so...

Dude, that is a perfectly legit reason. I don't have kids but I come from a huge family and have spent plenty of time taking care of kids. If a kid finally goes to sleep and somebody wakes said child up, violence may ensue in my experience.

Yeah I popped in to ask her a question and got yelled at for being too loud and I was basically whispering lol

Last night was pretty decent (no jinxies) but the past week has been rough...

Was thinking about posting in Stupid Questions about the location of this floor press, but I won't and I'll just see how it plays out.

My comfort zone in programming is having different planes in the same day. So if I'm benching, the assistance is going to be vertical or incline, if I'm doing overhead, it will be flat benching or pulling etc.

For some reason my brain is telling me it's a waste or somehow detrimental to do two flat plane movements on the same day. It's more than likely not at all, and people probably program/train like that all the time. Using a neutral grip probably makes it even more different.

It's only a couple more weeks anyway...

3/27/2023

Squat
370x5, 405x5, 370x5x3

Press
190x6, 215x6, 190x6x2

Barbell Row
245x8, 255x8, 265x8

Small gym contest in August a few weeks before OE Bar Games, might do it, not signing up right now though. Only four events, one mystery. They love husafell and stone to shoulder out there, literally every gym contest.

3/28/2023

Incline Bench
250x5, 275x5, 250x5x3

13" Deadlift
445x5x4

Close Grip Bench
230x8x3

Arms
2x12, 1x16

Think I'm getting sick, smallest plague rat is probably to blame. Noticed it before I left work this afternoon and kinda dragged ass through this session. Numbers were alright at least.

Another weird week I guess...

Today was the last decent weather day of the forecast and my other wheel bearing decided to start chirping up and letting me know it wanted out. Didn't want to drive on it until it blew up like the other so I took the afternoon to swap it out...

Good for another 3 weeks until something else breaks...

3/31/2023

BW: 253.3 (way back on track, somehow)

Deadlift
475x4, 535x4, 475x5x3

Log Press
245x5x3

RDL
365x6, 345x6x3

Bench
315x5, 285x5x3

Chins
4x6

Arms
3x15 bi
3x20 tri

Front Hold
35lb ~45 seconds

Weather indeed sucked so even though I kinda hate these long days I made a good call

4/4/2023

Squat
375x5, 415x5, 375x5x3

Press
195x6, 215x6, 195x6x2

Barbell Row
245x8, 255x8, 265x8

4/5/2023

Incline Bench
255x5, 285x5, 255x5x3

13" Deadlift
455x5x4

Close Grip Bench
235x8x3