Exodus Strength

Road to 405 Zercher Squat: W10, D2

8/5

Bench
175x3
175x3
175x3
205x1
205x2
205x2
215x1 @8
215x1
215x1
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
405x1
435x1 @7
435x1
435x1
435x1
435x1

Notes: Good day. Top singles weren’t quite as snappy as usual, but I’ll chalk that up to getting 20k steps yesterday morning the lawn in the 98° heat.

Road to 405 Zercher Squat: W11, D1

8/9

Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @7
225x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
455x1 @7
455x1
455x1
405x1
405x1
405x1

Notes: good day. Based on how I felt coming into this session, I was not expecting the top singles to be as strong as they were.

Road to 405 Zercher Squat: W11, D2

8/10

Bench
175x3
175x3
175x3
205x2
205x2
205x2
215x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
435x1 @7
435x1
435x1 (lat)

Notes: felt a pulling in my left lat on the last deadlift single and decided to call it there.

Road to 405 Zercher Squat: W12, D1

8/15

Bench
175x3
175x3
175x3
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
405x1
455x1 @7.5
365x3
365x3
365x3
365x3

Notes: struggled with rack position on Zercher too single today. Bar immediately rolled onto my forearms on unrack.

Road to 405 Zercher Squat: W12, D2

8/16

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
455x1 @8
365x3
365x3
365x3
365x3
365x3

Notes: better day today. Focused on really getting the bar in the crook of the elbows on the warm ups for Zercher squats and it paid off. First time hitting 385 on a second workout.

Road to 405 Zercher Squat: W13, D1

8/22

Bench
175x3
175x3
175x3
205x2
215x1 @7
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @6.5
405x1 @9
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
405x1
435x1 @7
455x1 @7.5
365x3
365x1 back issues

Notes: mixed emotions on today. Bench and Zercher squat went well. 405 was the fastest PR I’ve ever set. Not sure what caused the back issues on deadlifts, but hopefully it should be something I can work through smartly. There’s no radiating pain.

Road to 405 Zercher Sqaut: W13, D2 (rehab)

8/24

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8.5
165x4
165x4
165x4
165x4

Tempo Paused Zercher Squats
225x2
275x1
275x1
275x1
315x1
315x1

Deadlift:
135x3 (nope)

Notes: slowly working through back stuff. Today went better than expected TBH.

Road to 405 Zercher Squat: W14, D1

8/30

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Time:
52 minutes from bar empty to bar empty

Notes: Very good day considering how my back felt at this time last week.

On another note, I need a new name for the training cycle. I’ve hit the states goal.

Road to 405 Zercher Squat: W14, D2

8/31

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Time:
52 minutes from empty bar to empty bar

Notes: another solid day. First week of hitting 385 for both workouts.

Road to 405 Zercher Squat: W15, D1

9/6

Bench
175x3
175x3
175x3
205x1
215x1 @7.5
225x1 @8
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @9 (bar roll)
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: needed to get the bar set up in my elbows better on the top set. Bar started too high on my forearms and rolled on my out of the hole. That felt awesome to recover.

Road to 405 Zercher Squat: W15, D2

9/7

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8
215x1
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @8
265x3
265x3
265x3
265x3
265x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: solid day.

Road to 405 Zercher Squat: W15, D3

9/8

Bench
175x3
175x3
175x3
205x1
225x1 @8
215x1
215x1
165x4
165x4
165x4
165x4

Zercher Squat
225x3
275x1
315x1
365x1 @7.5
385x1 @8.5
275x3
275x3
275x3
275x3
275x3

Notes: solid day for 3 days in a row

Road to 405 Zercher Squat: W16, D1

9/13

Bench
175x3
175x3
175x3
205x1
225x1 @8
215x1 @7
215x1 @7
165x4
165x4
165x4
165x4

Zercher
225x3
275x1
315x1
365x1 @7
385x1 @8
275x3
275x3
275x3
275x3
275x3

Deadlift
315x3
365x3
365x3
365x3
365x3

Notes: solid day. 385 is becoming the new 365. Still need to work on getting the bar set better in my elbows.

10/3

Squat
225x3
275x1
315x1
365x1 @9
225x3
225x3
225x3
225x3

Bench
175x3
175x3
175x3
205x1
215x1 @7
225x1 @8.5
155x5
155x5
155x5

Bicep Curls
45x10x4

10/11

10/11

Squat
225x3
275x1
315x1
365x1 @8
225x3
225x3
225x3
225x3
225x3

Bench
175x3
175x3
175x3
205x1
225x1 @9
155x5
155x5
155x5
155x5

15 minutes cardio

Notes: solid day. Goal is to make 405 beltless a standard thing. That will likely start in earnest after hunting season, so for now it will be basic maintenance work.

10/12

Squat
225x3
275x1
315x1
345x1 @8
225x3
225x3

Bench
175x3
175x3
175x3
205x1
205x1
155x5
155x5
155x5
155x5

Cardio:
200 calories

10/13
Bench
175x3
175x3
175x3
205x1 @7
215x1 @8
155x5
155x5
155x5
155x5

Wide Squat
225x3
275x1
315x1
365x1 @8
225x3
225x3

Hip Snatch
95x5
115x5
115x5

Cardio
125 calories

10/25

Wide Squat
315x1
365x1 @7
275x3
275x3

Bench
175x3
175x3
175x3
205x1 @7
215x1 @7.5
225xF

SGDL
315x3
365x3
365x3
365x3

Treadmill:
5 1:00 walk, 1:00 run intervals.