Exodus Strength

CG Incline
185*6
140*10,8

Seated Pin Press (Forehead)
105*6,7,6

DB Front Raise
30*8

DB Lateral + Front Raise
15*10*3

Underhand Pulldown
160*8,7,7

Front Squat
185*6

Deadlift
260*10
170*14,10
Under shot the top set a bit. But being it was for ten I'm not losing sleep over it. I don't think 285 would have happened anyway.

EMOM Deadlift
220*3*10

Hammer Curls
30*20,15,15

Bench
240*4
195*15
5+5+5 cluster with 15 seconds between

BB Skullcrusher
80*12*3

DB Fly
30*15
Started to hurt my shoulder so switching

Extra Wide Grip Bench
115*15
Seems like a good place to start next week.

BB Row
195*8,7

Pause Squat
275*6
205*4,6,8

Good Morning
215*6*3

RDL
225*6
Ran out of give a fuck.

Press
135*8
95*11,10
Well that's great. PR for eights but not 135 which was 10 in Feb 2020.

Seated Pin Press (forehead)
105*7,7,6

Front Raise
30*8
Lateral Raise
15*15*3

Underhand Pulldowns
160*8*3

Front Squat
185*7

Deadlift
330*3
265*5*3

EMOM Deadlift
135*3*10

Hammer Curl
30*20*3

Middle Pin Bench
245*5
185*6*3

EWG Bench
115*15*3

BB Skullcrusher
95*12,12,10

BB Row
185*10*3

Highbar Squat
290*7
205*11,10

Box Squat
225*6*3

RDL
275*6*3

Woke up with some narly pain in my right elbow. Probably from either highbar since I bring my grip in for it or the box squats from stopping on the box. We'll see next week or not since its zerchers next week.

WG Press
120*9
80*12*2

Seated Pin Press (Forehead)
110*7,7,6
Didn't notice the 2.5s till the last set.

Front Raise
30*8

Lateral Raise
15*20,17,16

4x4 Neutral Grip Pulldown
135*12,11,8

Front squat
185*8
Last two reps turned it to a barbell goblet squat.

Deadlift
315*5
235*3*6

EMOM Deadlift
185*2*10

Hammer Curl
35*15,13,13

CG Bench
225*7
160*3*7

EWG Bench
160*15,10,10

Ezbar LTE
50*21,17,15

BB Row
95*15*3

Zercher Squat
225*9
150*6*4
Forearms can have a little pain, as a treat.

Box Squat
225*8,8,6
Lost my balance on the last set so I called it as six.

RDLs w Belt
275*8*3
Next week is squat w belt so wanted to use it a bit today.

Push Press
145*3
120*5,7,3

Seated Pin Press (Forehead)
110*5

Kind of a performance downturn so going to deload next week. Which works out since this program is set up as four four week blocks. This being the sixth week that's deload next week then if I need it another in six weeks before the heaviest block.

Sessions are getting a little long so I'm moving back and arm work to Wednesday and Saturday.

Still deloading next week so stayed lightish.

Cable Row
55*15*4
Probably should buy or make a dedicated attachment. Used a 2' tow strap but it started becoming more grip work at the end.

Cable Triceps Press down
55*15*4
Been a minute but when my pressing was actual moving and not back sliding I was doing these and ezbar LTEs every week so in they go.

Ezbar Curls
50*13,10

Front Squat
245*1@8
That counts as a deload right? Anyway so that's about a 265 e1RM and to hit 225*20 it needs to be 375~ probably higher. So I have about ten and a half months to put over 110 lbs on my front squat.

Deadlift
Singles up to 250 in 15lbs jumps.

Bench
Singles up to 195 in 10lbs jumps

EWG Bench
160*5*3

DB Press
35*10*2

Cleaned up my gym area yesterday after a long time. I don't have AC and my house is pretty open which is fine since I live in Florida but that means a ton of dust and sand accumulates if you don't move everything and clean under it. Regular dusting and sweeping don't cut it. Took a couple hours but now everything is nice, neat and organized.

4x4 Pulldowns
135*5*3

Ezbar LTE
50*5*3

Hammer Curls
35*5*3

Squat
Singles up to 265 in 15 lbs jumps.

Box Squat
225*3*3

RDLs
275*4*3

Press
Singles up to 120 in 5 lbs jumps.

Behind the Neck Press
95*7,10,4

DB Bench
75*5*3

Deload over.

Cable Row
70*12,24,24,31

Cable Triceps Pushdown
70*13,13,12

Cable Fly
25*10,10,8

Ezbar Curl
50*15,10,10