Exodus Strength

Week 2 day 1
SQ 1x180 150: 4/4/4/4/9
Pull Ups +7,5kg: 4/4/4/4
Dips: 8/8/8/8/8
RDL 125: 9/9/9/12

week 2
day 2
Bench 1x120, 97,5: 4/4/4/4/9
FSQ 100: 6/6/6/6/6
Row 62,5: 9/9/9/14

day3
DL 1x215; 177,5 4/4/4/4/10
IPR 70: 9/9/9/11
PU 5x5

day4
OHP 1x75; 52,5:9/9/9/11
Row 65: 13,12,11
PSQ: 110: 9/9/9/11
CGB 82,5 9/9/9/11

week3
day 1
SQ 1x190; 162: 3/3/3/3/6
PU + 10: 3/3/3/3
Dips: 8/8/8/8/8/8
RDL 130: 8/8/8/10

day2
Bench 1x130; 105: 3/3/3/3/7
FSQ 107,5: 5/5/5/5/5
Row 65: 8/8/8/13

day3
DL 1x 220; 190: 3/3/3/3/7
IPR 72,5: 8/8/8/11
PU 6x5

day4
OHP 1x80; 55:8/8/8/10
Row 65: 13/13/12
PSQ 115: 8/8/8/11
CGB 85: 8/8/8/10

week4
day 1
SQ 1x190; 145: 5/5/5/5/10
PU +7,5: 5/5/5/5
Dips: 10/10/10/10
RDL 125: 9/9/9/12

day2
Bench 95: 5/5/5/5/5/10
FSQ 95: 7/7/7/7
Row 65: 9/9/9/12

Throw out one set of FSQ and don't do the AMRAP on Deadlifts. This should save my lower back from too much fatigue and give me some time to do some curls, lateral raises and other stuff for my upper body.

week 4
day3
DL 215; 172,5: 5/5/5/5/5
IPR 70: 9/9/9/12
PU: 7x5

day4
OHP 75; 55: 9/9/9/11
Row 65: 12/13/11
PSQ 110: 9/9/9/11
CGB 82,5: 9/9/9/11

week 5 :
day 1:
SQ 1x195; 157,5: 4/4/4/4/8
PU +10: 4/4/4/4
PU : 7/7
Dips: 4x10
RDL 130: 8/8/8/10

day 2:
B 1x125; 102,5: 4/4/4/4/4/8
FSQ 105: 6/6/6/6
Row 67,5: 8/8/8/12

day 3:
DL 1x220; 185: 4/4/4/4/4
IPR 72,5: 8/8/8/11
PU 7x5

day 4:
OHP 1x75; 56: 8/8/8/10
Row 65: 13/12/13
PSQ 115: 8/8/8/10
CGB 85: 8/8/8/10

Bodyweight ist at 89kg and my waist at around 83cm. I want to get a little bit leaner and want my waist to be sub 80cm. We will see how this will fuck up my progress and how many kilos i have to lose.

W6
Day 1
SQ 1x192,5 / 167,5: 3/3/3/3/6
PU +12,5kg: 3/3/3/3
PU: 7/7
Dips: 6x10
RDL 135: 7/7/7/9

Day 2
B 1x130, 1x130 , 110: 3/3/3/3/3/6
FSQ 110: 5/5/5/5
Row 70: 7/7/7/12

Started doing curls and lateral raises at the end of every workout. Might be not the best but its's a start.
Also LISS on my 3 free days. Injunpnon the ergometer for 30 minutes an aim for a heart rate between 120-135.

Finished the first 6 weeks, did a deload.
Now i run the first 6 weeks again. Add some weight to the dips but the rest is pretty much the same.
Weight is down to 88kg, but my waist size hasn't decreased in the last two weeks, which bothers me Hope that my LBM didn't take a hit.

It's been some time. Bodyweight has been stable. Sadly my lifts also.
Week 12:
Squat 170: 3/3/3/3/5
Pull Up + 20kg: 4/4/4/4.
Pull Up: 8/7
Dips +20kg: 7/7/7/7
RDL 137,5: 7/7/7/9
3 sets curls and LTE

But at least im pleased with my appearance. Did some shots after training with a good pump and good lightning. I would say i am around 13-15% body fat.

https://ibb.co/album/Sfp972

Worst period of training so far.
chronology of sucking:
6/15:
1 hour charity run from company. First time running for me after 2 years. I did go all out and run 11km in 1 hour. Heart rate was at 180 most of the time. One day later i had heavy deadlift doubles scheduled. I should have known better and moved them on the next day because i was very very fatigued. But i didn't and hurt my lower back pretty bad. For the next 10 days i only did upper body and some very light movements for the legs.
6/25:
I started becoming sick. Covid tests were negative, but i continued to train half heartly and only upper body.
7/7
Rapid test Covid was positive. Also a PCR test. Three days with "heavy" symptoms. Felt like a strong flue. Next seven days i also felt like shit. Was just lying around sleeping or watching some TV. No training at all. After 10 days of quarantine i also was tested negative again.
20/7:
First time training again. First session was good. Day after that my back started hurting again after some very light squats at 80kg. A sudden pain after the third rep. Never had experienced something before. So after that only upper body again. Thought my back had enough rest after 2 weeks of not moving. I still don't know if i started to quickly or too heavy. So for now again only upper body. I also feel the consequences of the covid infection. My heart rate goes up to 110-120 when walk briskly. Before that i never passed 100. Also my resting heart rate is not as low as it was.
Hope this doesn't last too long.

Upper body:
Bench
90: 5
100: 5,5,5
80: 8,8

Seal Row
40: 12,12,12

OHP:
50: 10
5 min density: 23

Curls and lateral raises

Back was ok, but didn't want to try squats too soon

My Training just sucked the last months.
At least i think i know where my backpain came from. At one point i had the idea that i need to be more upright when deadlifting or squatting. To achieve that i just shifted weight to the back of my feet. Lifts suddenly became harder but i didn't figured out that it was because i didn't pushed too the midfoot anymore. Weeks passed by and my back pain became worse and worse. I realized that it would be a good idea to start focusing on the weight distribuiton of my feet. And surprise suprise, last workout i worked up to a 75% squat and deadlift with no pain at all and the lifts feIt great. I still feel very stupid about that but at least i learned a little bit i think:

1) Training without a conrete regime. I just went in, picked a weight that felt ok and did a bunch of sets of 3-8 reps.
Mostly i did:
A RDL/Incline Press/Chins
B Front squat/Bench/Rows
+ arms/core/single leg work.

2) Stop trying to fix something that works just fine.


Also i decided that i want to start running for cardio. Only stationary bike bores me.
Running twice a week for 35-40 minutes @ max 140 heart rate. This is around 6:30min/km at the moment. We'll see how that improves after 2-3 months. Maybe then i do some more thinking about a routine.

Finished a 10 day all in stay in a resort in turkey. LPed my beer consum. Crazy how fast you get used too drinking several beers a day. Normally i rarely drink at all and get a buzz pretty fast. I gained 2kg though i tried to focus on vegetables and protein, but overall it was just too mich alcohol and food. Trainingwise i tried to do the best with the max of 2x20kg dumbbells in the hotel gym and cardiowise it was some 30-40min runs + ergometer.

Back at home i started another run of AtS2. But now the vanilla version where you do sets till you reach the prescribed RIR.

Error

Week 4 of the original Average to Savage. So lots of easy sets with short rest time. Best thing is looking forward to the workout. Also i get a great pump and have enough energy for accessories at the end.
Also running three times per week and my pace starts to go down. Don't notice any detrinental effect to lifting

The recent week. Block 1 week 6 AtS2

Sitting at 90kg. Focusing on upper body and accesories

Monday:
Squat: 6x3 150kg
Incline Press: 3x7, 1x10 77,5kg
RDL: 3x7, 1x9 130kg
Seal Rows: 4x12 35kg
Pull Ups: 8x3
Arm: 3 sets Tricep Pushdowns + Curls

Tuesday;
Bench: 6x3 112,5kg
OHP: 4x12 50kg
Pull Ups: 8x3
T Bar Row: 3x12-15 35kg
Arms: 3 sets each Overhead Triceps Extension + Hammer Curls + Lateral Raises

Thursday:
DL: 6x3 180kg
FSQ: 5x5 102,5kg
Seal Row: 4x9 40kg
Pull Ups: 3x3
Arms: 3 sets Curls + Triceps Pushdown

Saturday:

OHP 6x5 65kg
CGB 3x7 1x10 90kg
Pull Ups 8x3, 3x2
T-Bar Row 3x12 40kg
Hammercurls 13,12,12
Tricpes Pushdown 17,15,14
Sz-Curls 12,10

In case anyone is wondering what i am doing, my last week. Still spinning my wheels and not getting stronger, but as i want to lose some kilos now and am i a deficit, at leat i have an excuse. Besides that focusing more on my upper body while just going through the motion on lower body stuff.

Weight 92kg, waist 88cm


Monday:
SQ 155: 5x3
Incline 80: 7,7,7,10
RDL 135: 7,7,10
T-Bar Row: 42,5: 12,10,10

Tuesday:
Bench 117,5: 5x3
Lat Pulldown 65: 14,12,10
OHP 61: 9,9,8,7

Thursday:
DL 190: 5x3
Incline Press: 87,5: 5,5,5,5,5
Seal Row: 52,5: 10,10,10

Saturday:
OHP 65: 5x5
Lat Pulldown 70: 10,10,9
FSQ 110: 5x5
CGB 95: 7,7,7,10

arms on every workout day and chins 2 times per week at the end

Tommy1507 wrote: ↑Mon Jan 29, 2024 2:55 amSQ 155: 5x3

Your log title needs an update, my dude.

DCR wrote: ↑Mon Jan 29, 2024 6:53 am

Tommy1507 wrote: ↑Mon Jan 29, 2024 2:55 amSQ 155: 5x3

Your log title needs an update, my dude.

Funny or sad thing is that now after 4 years of training i am really only 5% stronger on deadlifts and squats than i was after 8 months doing SSLP and their intermediate HLM