Exodus Strength

W2D2: I did HB today with my regular bar today. Compared to the Yukon there doesn't seem to be much difference in regards to shoulder discomfort. As far as comfort and effect, the SSB is KING. Might as well use my regular barbell if I am not using the SSB.

Squats: 135X8, 185X7, 225X6, 275X5, 315X4, 365X3, 405X1 (RPE: 8.5), 345X4
Bench: 135, 165 (X8), 205X6, 235X5, 255X4, 270X3, 285X2X2
Pullups: 9, 7, 6, 5
Cable Tri Ext: 60X12X3, 60X10

Forgot to post Monday's workout so adding it with today's. I am doing Nuckol's intermediate high bench and it's kicking my ass. It's weird because I've done it before several times and had no issues. My lower back is at me (right side) and bench is really aggravating it so I switched to Larson press for my last sets. Deads continue to do well and do not seem to bother my back at all. I suspect it's the flexion caused by my pitiful arch that leads to the pain.

09/05/2022
W2D3:
Deads: 135X5, 225X4, 275X3, 325X2, 375X3X6
Bench:270X4X3
Cable Curl: 30X16, 40X14, 50X12, 60X9
Inverted Rows: 8, 8, 8, 6

W3D1:
Bench: 135X8, 185X6, 225X4, 255X2, 285X3X3 (last set RPE 9+ so I dropped some weight), 275X3
Larson Press: 230X8X3 (took pressure of lower back)
Lat Pulldowns: 110X12, 130X10, 150X8, 170X6 (supersetted with bench)
Paused Deads: 135X5, 225X4, 275X3, 315X2, 345X3X4
Cable Curls: 35X16, 45X14, 55X12, 65X9

W3D2: I added a Powertec leverage squat and a Body Solid GCLE machine (leg extension/curl) so I spent a fair amount of the last 2 days rearranging, maintaining and cleaning my set up. Paid $350 total for both so I was happy with the purchase. I have to say fucking around with stall mats and cleaning is more exhausting than actually working out. Thank God, I don't do manual labor for a living. On to today's workout which was a little abbreviated due to aforementioned fatigue. I did break the Powertec in today and took it up to 4 plates on each side (390lbs) and it felt good. Easy on the knees (didn't have to wear sleeves at all) and back. Stated max is 500lbs and I would say it could handle more but I would need 100's to get much higher.

Bench: 135X8, 185X7, 225X6, 235X5, 255X4, 270X3, 285X2X2, 300X1X2
Leverage Squat: 120X9, 170X8, 210X7, 260X6, 300X5, 350X4, 390X3
Pull-ups: 11

W3D3: Posting my Weds workout today. I did Larson press again (took about 8% off planned weight) and this is really helping lower back pain.

Deads: 135X5, 225X4, 275X3, 315X2, 365X1, 405X3X4
Larson Press: 135X8, 185X6, 225X4, 250X4X5
Inverted Rows: 8, 8, 8, 8
Cable Curls: 35X14, 45X12, 55X10, 65X8

W4D1: Achy all over today particularly left shoulder.

Larson Press: 135X8, 185X6, 225X4, 255X2X3, 225X5X3
Leverage Squat: 120X8, 210X6, 300X4, 390X2, 440X2
Lat Pulldowns: 115X10, 135X8, 155X6, 175X4, 195X4
Standing Calf Raises: 210X10X3, 170X10 (leverage squat machine = nice!)
Cable Curls: 35X14, 45X12, 55X10

W4D2: Bench test day and I felt relatively good. Hit the same as last time so no improvement there.

Bench: 135X8, 185X6, 225X4, 260X2, 295X4 (RPE: 10)
Lat Pulldowns: 95X10, 115X8, 135X6
BB Rows: 135, 165, 185, 205 (X8)
Leg ext: 55X12X3
Leg curls: 45X10X3

W4D3: Tested deads today and again failed at 475lbs. It moved better off the floor and I got it higher just couldn't finish the lift. I think I will go back to once a week deads with 2 squat sessions and add back in SSBs. I got a PR on Larson press which was kind of a surprise.

Deads: 135X4, 225X4, 275X3, 315X2, 365X1, 425X1, 475X0
Larson Press: 135X8, 185X6, 225X4, 250X2, 275X5
Pull ups: 6, 5, 6

W4D4: Not scheduled today but just felt like fucking around.

Bench: 135X8, 185X6, 225X4, 265X2, 305X3, 265X6
Leg Ext: 80X12X4
Leg Curl: 55X8X4
Cable Curls: 35X16, 45X14, 55X12, 65X8
Calf Raises: 120X8X3

Starting a new lifting cycle. Going to do two 3 week cycles of increasing volume and then finish with a 3 week peak phase. I'll do testing on week 10.

W1D1:
Bench: 145X8, 185X8, 205X8, 225X8, 245X8, 265X6 (RPE: 8.5, will push this harder next week and add a back off set)
Lat Pulldowns: 115X12, 135X10, 155X8 (add set next week)
RDL: 135X8, 185X8, 225X8, 255X8, 285X8 (add 10lbs)
Cable Curls: 35X16, 45X14, 55X12 (add set next week)
Leg Ext: 80X15X2
Leg Curls: 55X8X2 (supersetted with ext; add set next week)

W1D2:

Deadlift: 135X5, 225X4, 275X3, 315X2, 355X6X2, 355X4X3
Larson Press: 145X8, 165X8, 185X8, 205X8, 225X8
Leverage Squat: 120X8, 170X7, 210X6, 260X5, 300X4, 350X3
Inverted Rows: 8,8
Incline Curls: 25X12X2, 25X8

W1D3:

SSB: 60X8, 150X7, 200X6, 240X5, 270X4, 290X3, 310X2, 330X1
CGBP: 145, 165, 185, 205, 225 (X8)
Pullups: 8, 6, 5
Leg Ext: 80X14X2
Leg Curls: 55X10X2

W2D1:
Pulled my hamstring messing around at my son's soccer practice on Tues so had to lay off for a few days. Yay, Old Age! I did a pretty pitiful bench/bi today and my bench was down 1 rep from last week.

Bench: 145X8, 185X8, 205X8, 225X8, 245X8, 265X5, 225X8
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6
Cable Curls: 35X16, 45X14, 55X12, 65X8
Incline Curls: 25X8X2

W2D2: Hamstring was still dodgy but tried deads anyhow. I felt a decent twinge at 315lbs on the warmup so stopped there. It's probably going to take at least another week to heal. Other lifts felt good.

Deads: 135X5, 225X4, 275X3 (felt a little discomfort), 315X1 (warning shot fired)
Larsen Press: 135X8, 155X8, 175X8, 195X8, 215X8, 235X8
Inverted Rows: 8, 8, 8
Incline DB Curls: 25'sX10X2, 25'sX9
Lying Tricep Ext. 72X12X3 (love these)

W2D3: Rt hammy is till tight and a little sore so went with SSB until I met my acceptable discomfort level. Everything else feeling GOOD.

SSB: 60X10, 150X8, 200X7, 240X6, 270X5
CGBP: 135, 155, 175, 195, 215, 235 (X8)
Pullups: 8, 7, 6
Cable Curls: 35X16, 45X14, 55X11
Incline DB Curls: 25'sX10

W3D1: Bench emphasis. Rt hammie still tight so no RDL's for me.

Bench: 145, 185, 205, 225, 245 (X8), 265X7 (that's +2 reps from last week and +1 from week 1), 235X10
Lat Pulldowns: 115X12, 135X10, 155X8, 175X6, 195X4
Tricep Ext: 82X12X2, 82X10X2 (shitty xmark bar weighs 22lbs)
Incline DB curls (25's): 10, 10, 10

W3D2: Tried deads again but hammie not fully healed and tweaked it. Fuck, just going to have to leave it alone for a couple of weeks. Got up to 385lbs and first rep moved SLOW so I decided to put in a little oomph. Bad idea, hamstring no likey. Rest of workout went well.

Deads: 135X5, 225X4, 275X3, 315X2, 345X1, 385X1 (felt a slight twinge at 315, nothing at 345 and then 2nd rep at 385...)
Larsen Press: 144, 165, 185, 205, 225 (X8), 245X7 (RPE 9)
Inverted Rows: 8, 8, 8, 8
Cable Curls: 35X18, 45X16, 50X12, 55X10 (forgot I was supposed to do 14 reps at 50lbs)
Cable Tri Ext: 45X12, 55X12, 55X10, 55X9

W3D3: End of first cycle. Dropped SSB because of hammy but all other lifts were good.

CGBP: 145, 165, 185, 205, 225 (X8), 245X7 (RPE:9)
Pull-ups: 9, 7, 5, 6
LTE: 82X12X3, 82X10
Incline DB Curls: 25'sX8X3

W4D1: Beginning of second cycle.

Bench: 145, 185, 205, 225, 245, 265 (X8), 235X10
Lat Pulldown: 115X12, 135X10, 155X8, 175X6, 195X5
Cable Tricep Ext: 35X16, 45X14, 55X12
Cable Curls: 35X16, 45X14, 55X12

Back again. I haven't stopped just quit logging for a while. Doing my own shit right now and enjoying it. Took me 2 months to fully recover from the hamstring pull (gotta love old age) and hit a 415 for 3 a couple of days ago on deads. I have gone to SSB exclusively for squats and was able to get a relatively easy 330 for 3. At thanksgiving, everyone was telling me how stacked I looked. The only difference is the emphasis on arm training that I started in August.

Selling my recently acquired Powertec leverage squat and replacing it with a spin bike (Schwinn Ic4). My current cardio state is abysmal and, at my age, that's not good. I will probably do Peloton 3X per week in addition to working out. Goals will be weight loss, improve aerobic capacity and hang on to as much muscle as possible. Enough blabbing on to yesterday's workout.

Bench Emphasis:
Bench: 135X10, 185X8, 225X6, 255X4, 285X5 (RPE: 9), 255X8 (+10lbs and added back off set compared to same workout 4 weeks ago)
Lat Pulldowns: 100X12, 120X10, 140X8, 160X6
Tricep Pushdowns (rope): 40X14, 50X12, 60X12
Cable Curls: 40X14, 50X12, 60X10
DB Hammer Curls: 25'sX10 (Do a finisher set where I do alternating arms followed by both arms together for one rep and then repeat that for 10-12 reps)

Dead Emphasis:

Deads: 135X6, 225X5, 275X4, 315X3, 365X2, 395X3, 345X3
Larson Press: 135X8, 185X6, 225X4, 250X2, 275X5 (RPE: 9), 245X8
Pullups: 8, 7, 6
Cable Tricep Ext: 35X14, 45X12, 55X10
Incline DB curls: 25'sX8X3
DB Hammer Curls: 25'sX10