Exodus Strength

This is as good a place to start a new training log as any.
Just hit some PR's last week, took this week off from training.
525 Squat
325 Bench
675 Deadlift

Will update this on Monday after my session.

Welcome to the site, @Victore!

Thank you for adding your log, and congratulations on across the board PRs. \o/

Those are big numbers! Welcome aboard.

Welcome!

Thanks for the welcome
A bit of context/stats before the first post.
I have done 5 PL meets, starting when I was 15. I'm 6'0 210 pounds. I have slightly longer arms than my height, but not a crazy wingspan by any means.
I have been training since Fall of 2014, pretty much always focusing on the barbell lifts. This log will follow WeightxRepsxSets format unless otherwise noted.I prefer to use Reps In Return (RIR) as opposed to RPE, just because it's a little more appealing to how I think about training.

My training is pretty much a linear periodization model with daily undulation in reps/intensities. Squat and Pull 2x a week, bench 4x.

With that out of the way, here's my first logged workout!

Olympic Highbar Squat
warmup to
405x6 with 3 RIR. Jeezus this set was rough. I hadn't done a highbar in at least 2 months and almost fell over on the 5th rep.
315x8x3 average RIR of 4. These were pretty tough, got a major lower back pump from the upright position. (is that normal?)

Competition Bench Press
warmup to
185x8 with 5 RIR
205x8x4 with 4 RIR.
I took these light because holy FUCK those squats were taxing.

LTEs
3x10 with 35s on each side of the curl bar.
Not much to say here, just doing what I can to get big arms.
Neutral Grip Pull-ups
10,8,6,3,3 Each set done with a 1 minute rest interval

OK day 2 comin at ya.
Had a nice easy day today. I was incredibly sore this morning, probably from not doing a set over Fahve reps for the past 2 months. Conventional deadlifts are pretty fun, might see if I can push my conventional pull above 600 this training cycle.

Conventional (opposite stance) deadlift
worked up to
455x6x3 at RIR 5 with 3 minutes rest between sets

Bow bar bench press (Titan Fitness Bison Bar)
worked up to
155x10x3 at RIR 5 with 2 minutes rest in between sets

1 leg Romanian deadlift
3x8 with 70 pound dumbell, minimal rest

Banded hip abductions
3x15 each side, minimal rest

Evening session (Bodybuilding stuff)

Step Ups
3x8 each leg. 115 barbell loaded on back. 1 minute rest in between rounds.

Single arm cable row
3x15 each arm. 80

Back Extension
3x10 with bands
2x10 bodyweight

Thursday's workout

Tempo Squat 3/1/0
Worked up to
365x5x3 RIR4

Bench Press
255x6 RIR3 This set was tough, training 8s and 10s two times a week on bench is fatiguing, who knew?
225x6x4 RIR4 Much much easier.

Band face pulls
5 minute density block, 45 total reps

Was sweating like a pig all throughout this session.

DOMS from yesterday wearing off, did some stretching and took a walk.

Suuper late update
Saturday, August 3 workout


Pause deadlift
worked up to
495x4 RIR3
backoffs
405x6x3

3/1/0 tempo bench
worked up to
195x4x5

Bicep curls,
3x12, 1x20

Highbar squat
worked up to
415x6 RIR2.5
335x8x3 RIR3.5

Bench Press
worked up to
225x8x4

Pullupx30

Conventional Deadlift
warmed up to
455x5 RIR4.5
475x5
495x5

Bow Bar Bench Press
warmed up to
165x10x4

Single Leg Deadlift
75x8x3

Step-up
125x8x3

Jeez my lower back was fried from Tuesday today
Tempo Squats
Minor knee pain on my first warmup with the bar (LOL)
375x5x3 RIR3.5

Bench Press
260x6 RIR 3 This was an incredibly easy top set
230x6x4 RIR 3.5 Just putting in the work getting the volume done.

Facepulls 3x12
Planks 3x 60 seconds

Pretty good training day overall,

forgot to update so here's saturday's workout
Pause Deadlift
Top set 515x4 RIR2.5
Backoffs 425x6x3

Tempo Bench
195x4x5 RIR4

weighted planks

High bar squat
425x4 RIR2
335x8x3 RIR3

Bench Press
230x8x4 RIR3

Pullups
8
6x3
4
LTEs
105x10x3

Tuesday, August 13
Conventional Deadlift
475x6x3 RIR4

Bow Bar Bench press
175x10x4 RIR4

Face Pulls
3x12

Thursday Aug 15
Tempo Squats 310
380x6x3 RIR3

Bench press
270x6 RIR2
235x6x4 RIR3

Chest Supported Rows
3x10

hanging leg raises
2x15

Pause Deadlift
525x4 @rir4
435x6x3 @rir4

Tempo Bench 3/1/0
205x4x5

Biceps Curl (more weight than last time)
7 minute density block (forgot the number of reps i did)

High Bar Squats
420x6 RIR2
345x8x3 RIR4

Bench Press
235x8x3 RIR1.5

30 pullups

LTEs
115x10x3 (1 plate, hell yea)

Single Arm Row
100x10x3

Conventional Deadlift
485x6x3 RIR3.5 Godfuckingdamnit I hate these

Bow Bar Bench
180x10x3 RIR4

Step up (to a 20 inch box)
135x8x3