Exodus Strength

Stats:
Age - 54
Height - 5'9"
Weight - 225ish (varies a bit day to day)

PR's this year
Squat - 473 in competition
Bench - 336 in competition, 345 gym, 350 T&G
Deadlift - 551 Competition

10/23
Squat - Getting back into form on these but have a ways to go yet...
415-1@8,
375-4@8, 4@8, 4@8, 4@8

Comp Bench
325-1@8,
300-3@8, 3@8, 3@8

Press - 230-1@9 BW+

Incline Close Grip Press at 45 degrees - First time doing these - Started a bit too heavy...
205-7@7,
185-10@8
195-10@9, 10@9

hell yea skid good to see you migrated too

Good to see you here as well Cole!

10/24

Feeling my abs today from Sundays ab wheel roll outs. Took a couple days...

Deadlift - Went well. Everything felt easy.
455-1@7
485-1@8
425-4@8, 4@8, 4@8, 4@8

Press
185-4@8 - Did wide grip and very strict
195-4@8 - Added belt and wrist wraps, narrowed grip to optimum
205-4@9, 4@9, 4@9

Split Squat - Weight wise these were pretty easy. I was more concerned with my right knee which doesn't like these very much. Didn't push too hard...
BW-5,
40-5,
70-10
90-10, 10,

10/26

2 count paused squats
315-4@7
335-4@8
355-4@9, 4@9, 4@9

T&G Bench
290-4@7
300-4@8
310-4@9, 4@9.5 - Thought RPE was getting higher than 9 so dropped 5 pounds to keep in range
305-4@8 - Thought this would be a 9 but could have done 2 more reps easy.

Pendlay Row
185-10@7
205-10@8
225-10@9, 10@9

Ah shit see you got 310 for 4. You already got a head start on me !

cole wrote: ↑Thu Oct 26, 2017 3:11 pm Ah shit see you got 310 for 4. You already got a head start on me !

Must be my arch

I'm doing a lot of bench/pressing work, 4 times a week with some sort of pressing movement, sometimes two in one day. So far my old body is keeping up. Got to get to 375...

10/27

2 second paused deadlift 1" off floor
345-4@7
375-4@8
395-4@9, 4@9, 4@9.5

2 second paused bench press
270-4@7
275-4@8 - Bit of a miss-load as I wanted 280
290-4@9, 4@9, 4@9.5

DB RDL - Nice and easy on the back but with a little more ROM than with a barbell. No RPE as it was pretty easy and I was limited by my heaviest dumbbells at 85lbs each.
110-10
130-10
170-10, 11

Jewcy bench bro

Thanks Kregna!

10/30

A little rushed for time to day as I had an appointment to make. Didn't quite get everything done but may come back tonight to finish.

Comp Squat - For some reason my squat was a little off today. Felt harder than it should have...
425-1@8.5 1st Attached video
385-4@9, 4@8, 4@9, 4@9 - RPE was supposed to be 8 but only the second set met that criteria. 2nd attached video -

https://www.youtube.com/watch?v=Ov5hk4CAg-8

https://www.youtube.com/watch?v=JqZO0etpxLU

Comp Bench
330-1@8 - Squat felt heavy but 330 bench felt good and went fast
305-3@8, 3@8, 3@8

Close grip incline bench - Never got done. will possibly do tonight.

10/31

Deadlift - Weights moved well today. Used my 5 pound Olympic locking collars for the 1st time in years. Keeps the weights nice and tight much better than regular clips.
495-1@8
435-4@8, 4@8, 4@8, 4@8

Press
245-1 - Thought I'd do a heavy single to see where my strength is. Could have done maybe 5 pounds more.
197.5-3@7 - 1st time micro-loading...
207.5-3@8
217.5-3@9
207.5-3 @ backoff

Split Squat - Finally getting the hang of these. Had my feet too wide apart at first.
BW-10
90-10
110-10
130-10, 10, These had me breathing hard at the end with 10 for each leg.

11/2

Good day today. Had a better than normal sleep last night and today the weights moved well.

2 count paused squat - Doing 3's now.
345-3@7
365-3@8
380-3@9
365-3@8

T&G Bench
300-3@7
315-3@8
325-3@8.5 - Supposed to be 9 but could have added a bit more weight
310-3@8

Pendlay Rows
190-10 @easy
210-10@8
230-10@9
230-10@9


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2 count paused deadlift 1" off floor
385-3@7
405-3@8
425-3@9
405-3@8.5

2 count paused bench press
280-3@7
295-3@8
315-3@9
300-3@8.5

DB RDL - Topped out with my heaviest DB's. To keep intensity somewhat high took only 1.5 minute rests
170-10,10,10,10

Squat
435-1@8.5
390-4@8, 4@8, 4@8, 4@9 - Got fatigued near the end

Comp Bench
315-1@7
335-1@8.5
310-3@8, 3@8.5, 3@8.5

High incline Bench - 70 degrees+
185-3@7,
200-3@8,
215-3@9,
205-3@8,
205-3@8

Skid wrote: ↑Mon Nov 06, 2017 1:08 pm Got fatigued near the end

I got fatigued just reading about it.

Strong work.

Thanks Wilhelm!

Deadlift
505-1@8.5
445-4@8, 4@8, 4@8, 4@8

Press
200-3@7
210-3@8
220-3@9,
210-3@8
210-3@8.5

Split Squat - Don't much care for these...
110-10 - 5 each leg forward
130-20 - 10 each leg forward
170-20 - 10 each leg forward - Was supposed to do 2 sets but my back started to tighten up. These are supposed to work my legs and be easy on the back so I stopped.

2 count paused squat
355-3@7
375-3@8
390-3@9
370-3@8, 3@8.5

T&G Bench
305-3@7
320-3@8
330-3@9
315-3@8, 3@8.5

Pendlay Row
195-10
215-10
235-10, 10

2 Count Paused Deadlifts 1" off floor
395-3@7
415-3@8
435-3@9
410-3@8
410-3@8.5

2 Count Paused Bench
285-3@7
300-3@8
320-3@9.5
300-3@8
300-3@8.5

DB RDL
110-10
130-10
170-10
170-10

Low Stress Week

Squat
440-1@8.5
375-6@8.5

Comp Bench
340-1@8.5
290-6@8.5

High incline (80 degrees) Press with close grip
135-15@8
140-15@8.5
140-15@9

Deadlift
515-1@8.5
445-6@9

Press
135-10@7
145-10@7.5
160-10@8.5

Split squat
40-15 - Again, even with a very light weight,for some reason these bother my back. Decided to do some very light weight SSB's instead,
140-15
190-15

Low stress week cont.

Missed yesterday's workout so doing that today.

2 count paused squat
285-10@7
295-10@8
310-10@9

T&G Bench
245-10@7
255-10@8
265-10@9

Pendlay Rows
135-15@easy
155-15@7
175-15@8