Exodus Strength

31/8/20:
Squat 92.5x5@8.5, 90x5@8, 90x5@8.5 no progress
Press 47.5x5@8.5, 45x5@8, 45x5@9.5, 42.5x5@7.5
Stiff legged deadlift 82.5x7@7.5, 85x7@8

2/9/20:
Paused squat 87.5x4@8.5, 87.5x4@9
CG bench press 75x5@8.5, 72.5x5@8, 72.5x5@8.5, 70x5@8.5
Barbell rows 70x8@8.5, 67.5x8@7.5, 67.5x8@7

4/9/20:
Deadlift 125x5@8, 125x5@8.5, 122.5x5@9
Paused press 45x4@9, 42.5x4@8.5
Squat 75x8, 80x8@8

5/9/20:
Treadmill 800m@12km/h
Chinups BW+12X1, 7 min density block BW: 5,5,4,4,3,4 total reps: 25
Dips 7 min density block BW: 5,5,4,4,3,3 total reps: 24

7/9/20:
Squat 92.5x5@8, 92.5x5@8.5, 90x5@8.5, 87.5x5@8.5
Press 47.5x5@8, 47.5x5@9, 45x5@8.5, 45x5@9, 42.5x5@9
Stiff legged deadlift 90x7@7.5, 90x7@9 (2 minute rest between sets)

9/9/20:
Paused squat 92.5x2@9, 87.5x4@8.5, 87.5x4@9.5, 82.5x4@8 (overshot the first set, I think my legs are fatigued from last workout)
CG bench press 75x5@9, 72.5x5@8, 72.5x5@8.5, 70x5@8.5
Barbell rows 70x8@8.5, 70x8@9.5, 65x8, 67.5x8@8.5 (third set too easy to rate)

11/9/20:
Deadlift 130x5@8.5, 127.5x5@8, 127.5x5@9
Paused press 45x4@8.5, 45x4@8.5, 45x4@9.5
Squat 85x8@8.5, 82.5x8@9

12/9/20:
Treadmill 900m@12km/h
Chinups BW+12X1, 7 min density block BW: 5,5,5,5,5 total reps: 25
Dips 7 min density block BW: 5,5,5,4,4 total reps: 23

14/9/20:
Squat 97.5x4@9, 95x4@9
Press 50x4@8.5, 50x4@7.5, 50x4@9.5, 47.5x4@8.5, 45x4@8
Paused deadlift 100x4@8, 105x4@9

16/9/20:
Paused squat 90x3@8.5, 87.5x4@9.5 (tried pin squats but the pins were either too low or too high)
Barbell rows 70x8@8, 70x8@8.5, 67.5x8@8, 67.5x8@9
CG bench press 77.5x4@8.5, 75x4@9.5 (had to finish my workout after 2 sets)

17/9/20:
Deadlift 135x4@8.5, 132.5x4@8.5, 130x4@7.5 (forgot to mention since last week I started using hook grip)
Push press 50x4@9 (my tris were fatigued from yesterday's bench)

Starting from tomorrow we will have a lockdown of at least 3 weeks, fml.

19/9/20:
at home:
Chinups BW+5x5x3
Pullups BWx5
One-arm dumbell press 10x10x3
Chair dips BWx5x3
Dumbell shrugs 10xfx2 (got about 10-15 reps each set)

3 rounds:
5 burpees
10 jumping jacks

22/9/20:
2 rounds:
every 5 mins:
15 push up
15m walking lunges
300m run

that was pretty hard

23/9/20:
Pullups BW+5x5x3
Chinups BWx5x2
One-arm dumbell press 12.5x10x3
Chair dips BW
Dumbell shrugs 10xf, 12.5xfx2

24/9/20:
4 rounds
every 5 minutes:
10 one arm dumbell clean and jerk (5rt/5lt) 5kg
40 jumping jacks
1 arm farmers carry 10kg two times walking circles inside the house (alternate left/right every round)

easy

25/9/20:
Dumbell squat 20kg (just a general warmup for the legs and some basic form practice)
Bulgarian split squat BW+5x8x3
Chair deadlift 10x6, 12.5x6x2 (I put some weight on a chair and lift it up, ok as a DL sub for now)
Hanging leg raises 8,7

death by burpees (1st minute 1 burpee, second minute 2 burpees, 3rd minute 3.....)
got 7 minutes
1,2,3,4,5,6,7 reps, total reps: 28

I could have continued a bit but decided to stop here

26/9/20:
Chinups BW+7.5x5x3
Pullups BWx5x2
One-arm dumbell press 12.5x10x3
Chair dips BW
Dumbell shrugs 12.5x14, 10x20

28/9/20:
Dumbell squat 20kg
Bulgarian split squat BW+7.5x8x3
Chair deadlift
Plank 2x30 secs

3 rounds:
10 one arm dumbell clean and jerk (5rt/5lt) 7.5kg
10 burpees
20 jumping jacks
1 arm farmers carry 10kg two times walking circles inside the house (alternate left/right every round)

WOD was difficult, thats good

30/9/20:
3 rounds:
10 air squats
run 175 meter
20 walking lunges (10rt/10lt)

difficult but not too much, the lunges were the hardest part (my quads were on fire)

2/10/20:
Pullups BW+7.5x5x3
One-arm dumbell press 15x8, 12.5x10
Chair dips BW 6,5,3
Pike pushups (just starting to learn how to do these)
Dumbell shrugs 10kg (no set/rep scheme just trying to keep my traps alive as much as I can)
Serratus crunch 2x8 1.25kg each hand

3/10/20:
3 rounds:
9 dumbell thrusters 15kg (7.5kg each hand)
9 chinups

short and sweet, the most difficult part was the chinups, first round I could do 9 reps but on the others I had to do 4-3-2 with a few seconds rest in between.

Side laying situps 2x8