Exodus Strength

Hello again strong friends.

For those unaware, stats: Female, 26 yo, 5'4'', 135lbs or so

I started the SS novice LP thingy in May 2016 then did some HLM, a bit of 4-day TM split (which worked great for my presses, not so much for squats and pulls) and now I'm trying out 531. I've just finished my 2nd cycle. I like the fluctuation in reps and weights, and a bit more variety with assistance stuff. Also the deload week times perfectly with my period when I don't want to lift anything heavier than a pint of Ben & Jerry's.

All time PRs (some dating from around 6 months ago):

Low bar squat: 175 lbs (1x1, with belt), 147.5 lbs (1x3, no belt)
Conv. deadlift: 179 lbs (3x1, with belt), 157.5 lbs (1x5, no belt)
Overhead press: 80 lbs (1x2), I have used a belt but have since surpassed those PRs without the belt
Bench press: 100 lbs (3x2), I've never used a belt to bench
Power clean: 110 lbs (1x1), also never used a belt
Chin ups: 2x1

Goals, aside from getting back up to my previous PRs:

SQ: 200 lbs (1x1)
DL: 200 lbs (1x1) (I hate deadlifts)
OP: 95 lbs (1x1)
BP: 135 lbs (1x1)
PC: 135 lbs (1x1)
CU: BW (1x5)

My lifts are most definitely not at the level they should be for having "lifted" for 15 months, but better than if I had stuck with the standard recommendations for exercise.

Welcome! It is great to see you here.

Welcome, and keep kicking ass!

Yay, I'm glad you made it over here!

Sirimiti wrote: ↑Sat Sep 30, 2017 6:17 pm ...Also the deload week times perfectly with my period when I don't want to lift anything heavier than a pint of Ben & Jerry's...

I thought that was just called "the weekend."

Welcome and good luck!

chromoly wrote: ↑Sun Oct 01, 2017 9:28 pm Yay, I'm glad you made it over here!

mgil wrote: ↑Sat Sep 30, 2017 7:22 pm Welcome, and keep kicking ass!

EricK wrote: ↑Mon Oct 02, 2017 3:10 am Welcome and good luck!

Chebass88 wrote: ↑Sat Sep 30, 2017 6:36 pm Welcome! It is great to see you here.

Thanks all.

I'll keep my log going "over there" for now, and make copious use of copy/paste in the meantime.

CYCLE III

Sunday, October 1:

BP - 65 lbs (1x5), 75 lbs (1x5), 85 lbs (1x10!) Woot woot!
OP - 45 lbs (3x10)
BB Rows - 55 lbs (3x10)
Ass. Dips - 10 kg (8,6,6)
Ass. CU - 10 kg (4,3,3)
15 min incline treadmill


Tuesday, October 3:

DL - 112.5 lbs (1x5), 127.5 lbs (1x5), 145 lbs (1x10!) Booyah!
SQ - 85 lbs (3x10)
Split SQ - 45 lbs (2x10)
Plank - 25 lbs (3x30s)
Back Ext. - 10 lbs (3x10)
DB Row - 25 lbs (2x10)

I was aiming for 145x7 for a 1 rep PR but it felt really good and I got 10 for a 10-lb PR. I will probably feel it tomorrow.


Wednesday, October 4:

14 min. moderate elliptical
11 min. moderate C2

The DOMS is real. I was supposed to sprint today but I'd prefer to be able to walk tomorrow so just did some easy cardio to get the blood flowing in my legs.

Saturday, October 7:

SQ - 105lbs (1x5), 120lbs (1x5), 137.5lbs (1x7!)
DL - 105lbs (3x10)
Plank - 25lbs (3x30s)
Back Ext. - 10lbs (3x12)
DB Rows - 25lbs (15,10,10)


Sunday, October 8:

Hill Sprints - 10 (18 min)


Monday, October 9:

BP - 70lbs (1x3), 80lbs (1x3), 90lbs (1x9!), 70lbs (3x10)
OP - 45lbs (3x10)
BB Rows - 60lbs (3x10)
SPD - 77lbs (2x10) 110 & 99lbs hurt my wrists
Bike Sprints - 4x15s

I also got a migraine as soon as I got home today. I chugged a protein shake, a bunch of grapes and Motrin. It didn't progress much past the aura phase. Just a slight headache now.

Edit: Aaaand, it's back.

do you drink a lot of caffeine?

I used to get "migraines" when I was younger, quite often,
. . . . I was drinking way too much caffeine (and sugar) back then.

Haven't had those too much for last 10-15 years or so

mbasic wrote: ↑Mon Oct 09, 2017 3:56 pm do you drink a lot of caffeine?

I used to get "migraines" when I was younger, quite often,
. . . . I was drinking way too much caffeine (and sugar) back then.

Haven't had those too much for last 10-15 years or so

Not as a general rule. I've had 2 black teas today, but the vast majority of my migraines do occur immediately following the gym. I haven't noticed any other correlation.

Yeah, I remember you saying that now (post gym)
...weird

Wednesday, October 11:

DL - 115lbs (1x3), 135lbs (1x3), 155lbs (1x6!)
PC - 95lbs (1x1), 105lbs (2x1)
SQ - 85lbs (3x10)
SBBRow - 65lbs (3x10)
Plank - 25lbs (2x30s, 2x15s)


Thursday, October 12:

Hill Sprints - 7x12s (10 min)
My legs were starting to get some weird aches so I stopped early.


Friday, October 13:

OP - 55lbs (1x3), 65lbs (1x3), 75lbs (1x3)
Ass. CU - 10kg (3x5)
Ass. Dips - 10kg (8,7,6)
LTE - 30lbs (3x10)
DB Rows - 25lbs (3x10)
Bike Sprints - 5x15s (8 min)

Shin splints today from hill sprints yesterday. I haven't had shin splints in months. Not sure why now.


Monday, October 16:

SQ - 110lbs (1x3), 130lbs (1x3), 145lbs (1x5!)
BackExt - 10lbs (3x10)
DB Rows - 20lbs (3x10)
Goblet SQ - 25lbs (3x10)
10 min incline walk on treadmill

I was sick all weekend and still a bit today so I wasn't sure if this was a good idea. Squat PR though so yay! They definitely weren't fast and no. 3 was a bit shaky on the left side. I went a easy on the rest.

Wednesday, October 18:

DL - 125lbs (1x5), 145lbs (1x3), 162.5lbs (1x3!), 135lbs (1x5)
OP - 60lbs (1x5), 70lbs (1x3), 77.5lbs (1x3!), 65lbs (1x5) Yay! PRs is deadlift and press, despite being sick since Saturday.
SQ - 95lbs (3x5)
SPD - 110lbs (1x5)
LPD - 88lbs (1x5) My right shoulder doesn't like these.


Monday, October 23:

SQ - 120lbs (1x5), 135lbs (1x3), 152.5lbs (1x2!) I was aiming for 3 but still a PR.
BP - 75lbs (1x5), 85lbs (1x3), 95lbs (1x3) Ugh, I just felt so weak.
Ass. CU - 20kg (1x10)
DL - 115lbs (3x5)

Not much done today, I just felt weak after being sick for a week plus beginning of my period.
Hopefully I'll get back into it. No deload week this month because I already missed a few days.

What is SPD and LPD (I'm assuming ____ pull-down??)?

Ah yes, supine v. lat (regular) pulldowns. Or chins v. pullups. Eventually. I hope.

Wednesday, Oct. 25:

OP - 55lbs (1x5), 62.5lbs (1x5), 72.5lbs (1x5), 65lbs (1x5)
Ass. CU - 10kg (3x5)
BP - 75lbs (1x5), 65lbs (3x10)
Farmers - 90lbs (5x80ft) / DB Rows - 20lbs (5x10)
Treadmill - 10 min incline walk


Friday, Oct. 27:

DL - 115lbs (1x5), 130lbs (1x5), 150lbs (1x8!), 135lbs (1x5) Yeh!
SQ - 75lbs (5x10)
Plank - 25lbs (3x30s)


Sunday, Oct. 29:

BP - 67.5lbs (1x5), 77.5lbs (1x5), 87.5lbs (1x10!) Movin' on up!
SPD - 88lbs (5x5) / OP - 40lbs (5x10)
Farmers - 90lbs (5x80ft) / DB Row - 20lbs (5x10)
Treadmill - 10 min incline


Monday, Oct. 30:

SQ - 105lbs (1x5), 125lbs (1x5), 142.5lbs (1x5?), 115lbs (1x5)
DL - 95lbs (5x10)
PC - 75lbs (3x3)

I am not sure if I did 142.5 x 4 or 5, but I definitely was not going to get another one out. I think it was 5. Kind of annoying considering I did 145x5 just 2 weeks ago. To repeat or not to repeat? That is the question.

I am also debating what to do once I eventually stall out with 531. Either continue adding weight over the cycles but with the belt or reset and leave the belt off for now.

Wednesday, Nov. 1:

OP - 60lbs (1x3), 67.5lbs (1x3), 75lbs (1x3)
SPD - 110lbs (5x5)
BP - 65lbs (1x10), 60lbs (4x10)
Farmers - 90lbs (6x80ft)
DB Rows - 20lbs (5x10)


Thursday, Nov. 2:

DL - 122.5lbs (1x3), 140lbs (1x3), 157.5lbs (1x6!)
PC - 95lbs (10x1)
SQ - 75lbs (3x10)


Friday, Nov. 3:

10 minutes each on bike, elliptical, and incline treadmill


Saturday, Nov. 4:

BP - 75lbs (1x3), 85lbs (1x3), 95lbs (1x5!), 80lbs (3x5)
DB Press - 20lbs (1x10), 15lbs (4x10)
Ass. CU - 10kg (5x5)
Farmers - 100lbs (2x80ft), 90lbs (1x80ft)
DB Row - 20lbs (3x10)


Sunday, Nov. 5:

SQ - 115lbs (1x3), 130lbs (1x3), 150lbs (1x2), 135lbs (1x3)
DL - 95lbs (3x10)
Plank - 25lbs (3x30s)

I missed the last squat at 150. Maybe on another day I would have gotten it but today I knew after rep 2 that there would be no 3. Even the warmups were heavy. I should have taken the day off but I thought I would be fine. My back has been bothering me for a few days now. I should rest it. It also doesn't help that I ate nothing but a small bowl of Corn Pops in the 6 hours preceding.

Bench and deads seem to be doing well still. Squat and press will need the belt soon.

Also, a hot dude is making training at a public gym much more pleasant

Welcome to the forum!


*pic of me waving hi

Are you just running straight 5/3/1/? No BBB, Joker Sets, or any extra volume?

Sirimiti wrote: ↑Sun Nov 05, 2017 8:08 pm Also, a hot dude is making training at a public gym much more pleasant

Also, this. So much this.

Les wrote: ↑Sun Nov 05, 2017 8:26 pm Welcome to the forum!


*pic of me waving hi

Yay, I get kittens now!