Exodus Strength

Warm up - 500M row

SSB paused squats
bar-10
160-5
230-2
300-5,5,5, vid of second set below


Calf raise - 160-12

Close grip bench
bar-10
155-5
265-2
330-1 vid below
Added bench shirt
375-1 to two board
405-1 to two board - Don't know how much longer i will play with these. Maybe I need a larger size?
Removed shirt, Back to close grip - 275 felt light after the shirt work.
275-5,5,5,


Suitcase abs - 20,20,

Paused DB curls - 25-10,10,10,

Felt my age today - muscles were sore, wasn't energetic, hope I'm not coming down with something.��

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
430-1
350-5,5,

2 count pause Bench
Bar-15
155-5
265-2
330-1
Added sling shot
390-1
Removed sling shot
275-5,5,

GHR - BW-10

Didn't bother with any accessories except the GHR.

3 inch deficit deadlift
bar-10
155-5
265-3
330-5,5,5,

OH Press
bar-10
155-3
210-1 - strictish - vid below
170-5,5,5,


Chins
BW-5
BW+10-5,5,5,

Ab wheel - 10

Warm up - 500M row
On non weight training days I've been doing 20 minute walks on the treadmill too.

2 count pause SSB squats
bar-10
160-5
270-2
308-5,5,5, - went deep and took nice long pauses. Still not too heavy but going up every workout.

Close grip paused bench
bar-10
155-5
265-2
335-1 - vid below
Added sling shot
375-1
Removed sling shot
282-5,5,5,


Did some curls and ab work too

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
436-1 - heavy single
359-5,5, - back offs

Bench
Bar-10
155-5
265-2
337-1 Heavy single
Added blue slingshot
396-1 - OK - getting hard now. may move up to my yellow SS
Removed slingshot
281-5,5, Back off sets - did one paused and one non-stop - not sure what is harder

Did some calf raises, GHR's, and ab wheel stuff too.

Deadlift - 3" block pulls - LP'ing all my lifts currently. Doing a heavy single and back off sets of 5's for most everything except for these block pulls
Bar-10
155-5
265-3
375-3
440-3
495-3 vid


OHP
Bar-10
155-3
215-1 vid
177-5,5,5,


Chins
BW-5
BW+15-5,5,5, mixed up my grips

Suitcase abs - 25

Warm up - 500M row

SSB paused squats
Bar-10
160-5
270-3
330-5,5,5,

Close grip paused bench
Bar-15
155-5
265-3
337-1 - Forgot to check my last work out. Needed to bump up another 2.5kg as I'm LP'ing these 5 pounds/week
341-1 - vid below
Added slingshot
385-1
Removed slingshot
286-5,5, Back off sets


Did some curls and ab stuff too

Warm up - 500M row
Continuing to LP things 5 pounds per week until I can't. I expect I'll hit the wall with 5's around Xmas with bench, then I'll drop in reps until I hit triples or doubles. Once I get stalled with those I'll move on to an intermediate program.

I think I still have a ways to go yet with squats deadlifts. I may bump those to 10 pounds/week just to run things out quicker. Or, I mayu do something different too. I'm kind of fickle right now...

Squat
Bar-10
155-5
265-5
375-2
440-1
364-5,5,

Comp Bench
B-15
155-5
265-2
308-1
348-1 - Bumped up 10 pounds from last week to get ahead weight-wise of my close grip bench which I do Fridays. Comp grip should be easier but close grip seems almost the same to me.
396-1 - Used my yellow slingshot - didn't feel any easier than my blue one
293-5,5, - did one set paused, one non stop no resting

Did some abs and GHR too.

3 inch deficit deadlift - probably too much deficit but I just happen to have a nice 3" plank to work with
Bar-10
155-5
265-5
350-5,5,5, Bumped up 10 kg from last time when I did 330

OHP
Bar-10
155-3
220-1 somewhat strictish - need to lock my knees better (vid below)
180-5,5,5, Fully strict - Kept knees locked for these (2nd set video below)

Did some weighted chins and ab work as well

Skid wrote: ↑Wed Dec 13, 2023 8:49 pm 3 inch deficit deadlift - probably too much deficit but I just happen to have a nice 3" plank to work with
Bar-10
155-5
265-5
350-5,5,5, Bumped up 10 kg from last time when I did 330

OHP
Bar-10
155-3
220-1 somewhat strictish - need to lock my knees better (vid below)
180-5,5,5, Fully strict - Kept knees locked for these (2nd set video below)

Did some weighted chins and ab work as well

Nice press.

Hardartery wrote: ↑Thu Dec 14, 2023 3:57 pm Nice press.

Thanks @Hardartery

Warm up - 500M row

SSB 2 count paused squat - Keeping these weight increases at 5 pounds for this exercise
bar-10
160-5
270-5
320-5,5,5,

Close grip paused bench
Bar-15
155-5
265-3
308-1
346-1 vid
292-5,5,5,

Didn't do any slingshot work today. I've got a wood stove in my basement so it gets pretty hot downstairs. That's why my shirt's off. Plus I stick to my bench better too

Suitcase abs - 27

Paused DB curls
25-10,10,
30-10,10,

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
447-1 - vid
375-5,5,


Comp Bench
Bar-15
155-5
265-2
308-1
352-1 - vid
297-5,5,5,


Did calf raises, GHR's and ab wheel too

Deadlift - decided to bump up my deadlifts
Bar-10
155-5
265-5
375-2
220kg/485-3,1 Vid below - got a bonus rep lifting it onto the rack to pull the weights off. Decided 1 set was enough. I'll do multiple sets with deficits and rack pulls as I alternate these.


OHP - bumping these up 2.5kg/5 pounds/week
Bar-10
155-5
225-1 Vid - Still a tiny bit of knee flex
188-5,5,5,


Did some weighted pullups and ab work too. Getting fat - too many goodies at work this time of year.

Warm up - 500M row

SSB paused squats (2 count)
Bar-10
160-5
270-5
325-5,5,5,

Close grip paused bench
bar-15
155-5
265-2
308-1
352lb/160kg-1 Possible PR - I don't think I've done 160 before as I've never trained heavy singles that I recall with close grip (vid below). I'll have to check back in my log as at one time I was emulating a very strong old guy (Oldster) on Starting Strength who was incredibly strong with close grip. He just dropped off the site one day...
298-5,5,5, Did non-stop, paused at top, and paused at bottom sets. Last set was getting near failure.


Did some DB curls, standing OH cable tricep extensions, and ab wheel too.

An early work out today. Going to have Christmas dinner soon! Having the last of the turkeys we raised on the farm.

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-2
452-1 - Vid
381-5,5,


Comp Bench
Bar-15
155-5
265-1
315-1
357-1 Vid - My right arm isn't as strong as my left - shoulder isn't 100% so dropping 1 set in back offs
304-5,5,


Did some calf raises, GHR's and suitcase ab work too.

3" deficit deadlift
Bar-10
155-5
265-5
364-5,5,5,

Romanian deadlift
265-5,5, Did these as mostly a stretch. will bump weight up slowly

Press
Bar-10
155-5
232-1.5 - If at first you don't succeed try try again said someone. Still can't keep my knees locked solid. The only way to fix that is to not show my knees Vid below
194-5,5,5, Still increasing these 2.5kg/week


Strict plank style chins and dragon fly ab work - several sets of 5 each

SSB Paused Squat
Bar-10
160-5
270-5
330-5,5,5, - Did a 2 second pause - Still going good, will continue to add each week

Close grip paused Bench
Bar-lots
155-5
265-2
320-1
358lb/163kg-1 - Must be a PR. Got my oldest to spot me since he was working out with me. Vid below
304-5,5, Back offs - Just did 2 sets as I decided to do some incline DB work


Paused curls (paused mid way for a 2 count) 30-10,10,10,10,

Incline DB press (50 degree incline) 65's -10,10, paused at bottom to get a good pec stretch

Ab wheel - 1 set of 20

My LP is bound to hit a wall soon, especially with bench. Since I don't have any immediate meet plans I am looking at doing Alex Bromley's Bull Mastiff workout plan. At least the name sounds good LOL. Anyone try it? I don't have a leg curl or leg extension machine but can probably substitute something similar. https://www.boostcamp.app/alex-bromley/bullmastiff
The only thing that concerns me is the volume. At my age my joints get sore if I do to much volume, but perhaps at lighter weights it might not be an issue.

500M row warm up

Squat
Bar-10
155-5
265-5
375-1
425-1
452-1
385-5,5,Back offs - I think I may drop some more weight and do an additional set of backoffs similar to what I did with bench today

Bench
Bar-15
155-5
265-1
315-1
363-1 - vid
308-5,5,
220-12 - left a few reps in the tank but still got a pump


GHR - BW-10,10, - on the second closest setting so really worked the hammies
Suitcase abs - 31 - adding a rep or more each workout
DB Concentration curls - 20-10,10, first time with these so taking it easy.

3" block pull
Bar-10
155-5
265-5
375-2
440-1
495-3 - Couple reps in the tank - Vid


Romanian Deadlift
285-5,5, - +22 pounds from last week. Will add 10 kilos every week

OHP
Bar-10
155-3
237-F,F, Hit the wall with these. Change of tactic needed
220-5 - 1st rep strictish, 4 push press - vid
155-10 back off set


Plank chins - BW-5,5,5,

Candlestick abs - 6,6,6,

Missed Friday's workout - But - Got a new piece of equipment for the home gym - A combo leg press hack squat machine. This should give me some options for my Friday leg day. Gym is starting to get crowded now, but my son wants to keep 2 squat racks going as we sometimes have 3-4 lifters going at a time.

Warm up - 500M row

Squat
Bar-10
155-5
265-5
375-1
425-1
458-1 - vid
392-5,5,


Comp Bench
Bar-15
155-5
265-1
320-1
369-1 vid
315-4,3, was going to do 2 sets of 4 but didn't want to strain on the second set
220-15 - back off set


Barbell Row
155-10,10,

Did some GHR and ab work too.