Exodus Strength

Sep 12
Legs
BW 197.6
Echo
3:00
1.11 mi

HBBS
300x1
250x5x3
250x11

2 count pause bench
185x1
157x5x3
DB concentration curl
20x11x6

2 count pause DL
305x5x3

Sissy squat
30,28

69min

Brutal.
Probably related to the 5 hours I spent chiseling off some glued-on artwork from the downstairs bathroom door. And replacing the faucet and drain pipe, and painting...

Sep 13
Arms
BW 198.2
Echo
3:00
1.16mi

Bench
185x6
170x5x3
170x9

Box front squat
225x5x3

EZ bar LTE
55x20x3

Pulley curl
37x20x3

64min

Good sesh. Bench felt decent. Good things are good. Finefinefine.

Sep 14
GPP
BW 198.6
Echo sprints
15::60x6
.88mi, 1292 max

Lat pull down
147x5x5, 15
Ab wheel
12x6

DB preacher curl
15x19x3
Decline push up
10x4

65min

Little one developed a cough yesterday evening, was coughing a moderate amount last night. I am taking tomorrow off to watch the kid.

Sep 15
Legs
BW 196.6
Echo
2:00

DL
405x1
345x5x3, 12

OHP
135x1
112x6,6,5

One leg RDL
100x8x3

Hang clean
145x5x3

60min

Lost about 45min of sleep from the 2yo coughing. Good session anyways. Taking the morning off, need to hide the kid from the cleaners or they won't work but still expect us to pay them. Want to take him to the zoo but it doesn't open until 10, kindergarden drop off is at 8:20 so I have an hour between them...

Sep 16
Arms
BW 197.8
Echo
3:00
1.17mi

DB bench
70x5
50x12x3

Farmers carries
140x40y x6

PU
10,9
EZ bar curl
60x15,15

60min

Think a deload week is in order. Perhaps a "4 steps forward, 2 steps back" kind of thing. Also probably fighting off whatever virus the 2yo has, which might not help. Still, overall increases in this session, but also felt the RPE getting up there.

Sep 17
GPP
BW 197.4
Treadmill sprints
100m x speed 6-11, speed 12x4

Low pulley row
105x18x3
McGill crunch
16x3

BFR pulley triceps press down
45x18,16,18
BFR DB curl
20x18x3

Box jumps
38.5"x5x3

??min

Got a wicked pump from the curls.

Allentown wrote: ↑Sat Sep 17, 2022 4:08 am Got a wicked pump from the curls.

Join the Church of The Pump with me and @DCR

broseph wrote: ↑Sat Sep 17, 2022 7:27 am

Allentown wrote: ↑Sat Sep 17, 2022 4:08 am Got a wicked pump from the curls.

Join the Church of The Pump with me and @DCR

As long as the only tithes are for tren...

Sep 19
Legs
BW 196.6
Echo
1:00
HBBS
305x1
270x3x2
255x3x5

2 count pause bench
185x1
155x5x3(+1)
DB concentration curl
20x13x5

2 count pause sumo DL
305x5x3(+1)

Sissy squat
30,28

65min

At least I managed to cut back the volume of my main lift...

Both kids might be staying home sick today. 2yo seemed a little better yesterday than Fri/Sat, but 5yo seemed to be coughing a little more.

Sep 20
Arms
BW 196.2
Echo
3:00
1.18mi

Bench
205x1
185x3x5
165x10f

Box front squat
235x4x4

EZ bar LTE
57x20,20,18f, 3

Pulley curl
40x20,20,

69min

Oops. Didn't want to stop any of the sets. Will go light next week. I promise.
Kids illness hit me yesterday.

Sep 21
GPP
BW 196.6
Incline treadmill
10min @15%
.55mi

Lat pull down
140x12x4
Ab wheel
1,2,3,4,5,6,7,8,9,8,7

EZ preacher curl
35x15x3
Push up
13x3

56min

Woke up coughing a little, but was PTFO all night. Not sure I even work up to flip the pillow. Easy conditioning, hard weight training.

Sep 22
Lower body
BW 196.8
Echo
3:00
1.13mi

DL
405x1
350x5x3
350x13

OHP
135x1
115x5x3

One leg RDL
100x9x3

BB shrug
135x20x3

58min

Awesome. E1RM up over 500, which is lol but a 455 is probably in the bag at least. Pretty sure I'm down another hole in the Pioneer cut also, so things are going pretty good despite super high stress with kids and being sorta sick.

Sep 23
Arms
BW 196.8
Echo
3:00
1.19mi

DB bench
75x2
55x11,11,12

Farmers carries
145x40y x6

PU
10,10
EZ bar cheater curl
60x15,16

70min

Increased weight on the bench and farmer. Pretty cold outside, 42 deg. Garage nice and warm from yesterday at least.

Sep 24
GPP
BW 196.2
Echo
10::30x8

Low pulley row
115x15x3
Leg raise
10x4

Triceps press down
45x18x3
DB curl
20x20x3

Box jumps
40"x5x3

80min? Not sure. Long.
Echo was brutal, max and average speeds were really low.

Shortly after going to bed, got some really bad stomach pain and spent an eternity voiding my bowels while trying not to also throw up. Felt better eventually, though during the workout a few farts made me kind of nervous.

Sep 26
Legs
BW 199.8
Echo
2:00
.8mi

HBBS
315x0f
295x1
245x6x5

Incline bench
155x5x3

Deficit DL
275x6x3

DB concentration curl
25x10x3
Hack squat
45x20x2

84min

Legs highly uncooperative this morning. Just garbage. Also weight shot up a bunch. I blame the housewarming/bounce house/tailgate/college town night on Saturday and all the driving Sunday. Or missing a day of my BP meds.

Also less than helpful was the 5yo waking up 30min early at 6:15 and standing at the garage door shouting at me during the last DL set, then wanting to come out and chat nonstop and play with equipment and stuff.

Sep 27
Upper body
BW 198.0
Echo
3:00
1.21mi

Bench
205x1
170x5x3
170x10

Front squat from low pins
135x5x3

EZ skull crusher
50x17,17,15,14

Pulley curl
41x20x3

70min

Got an extra rep with 170. Will repeat these weights until I get 12. Might alternate it with some higher volume @7 sets? I think that might be a good way to go, top set @9 then alternate days with volume @5-6+AMAP and days with volume @7.

Sep 28
GPP
BW 198.8
Echo sprints
10::20x8
.9mi

Lat pull down
142x12x4
Ab wheel
13x5

EZ preacher curl
36x15x
Push up (incline, hands on bumpers)
14x

58min

New possible distance PR on the sprints? I think .88mi was my previous best. But I also feel like I might have cheated a little, letting it spin more at the end of the 10s sprints. Max watts was way lower, probably only hit 9XX, but I was hitting 8-900 for almost all 8 instead of 10XX the first one or two then 700s the rest of the way.

Re-wore my shorts from yesterday, thinking since I had tights on under the shorts I could wear them again today. The smell once I started sweating indicated that was a mistake.

Smell is funny- at (almost) 39, those times where I develop that "teenage boy testosterone funk" when my workouts, diet, and sleep are on point (almost never) are kind of exciting?

Weight not going back down from the weekend.

Sep 29
Lower body
BW 197.2
Echo
2:00
.84mi

DL
425x1
372x3x4, 6

OHP
135x0f
102x7x3

Backwards lunge
50x12x3

Band jumps
Blue x8x3

67min

Some good increases on DL. Drank my pre- a little later than usual and had to run inside during DL warmups, tried going no rest on the OHP and it bit me. Oh well, 135 has been @10 for a few weeks anyways, about time I feel the consequences of adding volume to all my other pressing.

Mouse is back, time to set the trap.

The doors in most of the house are old mortise locks- possibly original from the 20s based on the amount of rust there is in the ones I have taken apart. 5yo has already broken one because he refuses to turn a knob to close a door, just repeatedly slamming the door over and over until it latches. The mini-bathroom downstairs has gotten a little difficult so it is currently taking the brunt of the slamming, and man is it frustrating.

Sep 30
Arms
BW 199.2
Echo
2:00
.77mi

DB bench
70x6
55x12x3

Farmer's carries
150x40y x6

PU
11,10
DB hammer curl
30x8x2