Exodus Strength

Warm up - 500M row

Quick workout today, just 1 work set of everything.

Bench
bar-20
155-5
265-10

DB Row
65-5
105-11

OH Press
Bar-10
155-10

Chins - Ultra wide grip
BW-8

Curls
35-10

Warm up - 500M row

Squats
Bar-10
155-5
265-3
330-1
381-5,5,6,

Calf raise
200-11

Deadlift
155-5
265-3
375-1
425-6,6,

DB curls
25-10
30-10
35-12

esterday - Went for a mtn bike ride. The climb up was one of my best ever. Did 3 and 4th gear most of the way only dropping into 2nd for the really steep parts. Heavy breathing and high heart rate in 90 degree weather.

Today
Warm up - 500M row

Bench - super-setted these with the curls and rows
Bar-18
155-5
265-1
282-6,6,6

DB curls
25-10
30-15
35-15, 15,
30-15

DB row
65-10
105-6,6,6,

OH Press - super-setted these with the chins
bar-10
155-1
166-6,6,6

Ultra wide grip chins
BW-6,6,7,

Warm up - 500M row

My son is competing in a comp tomorrow and I'm going to be his coach. He's going for the full meet junior bench record for BC in the 90kg class. The record is 381 I believe and he's done more training so we'll see tomorrow.

Squats
Bar-10
155-5
265-3
375-1
386-6

Calf raise
155-15

3" deficit deadlift
155-5
265-3
330-8

Pause Bench
Bar-17
155-5
265-1
286-5,6,5,
155-20 back off didn't pause these, just rep'ed them out.

DB Curl - did these between bench sets
30-10
35-10
40-10
45-10

Ultra wide grip chins
BW-6,6,6,

DB row
65-5
105-11

I find game day coaching the kid more stressful than competing myself. Good luck! Great parenting stuff!

Thanks John,

My son did well at his meet and came in first place with 5 competitors in his class, but didn't get the bench record. It was a sweltering day and must have been close to 100 degrees in the un-airconditioned gymnasium so all competitors didn't do as well as they would have liked. I'm not sure why they left the bay doors open and let all the heat inside. Maybe it was cooler during the morning portion of the meet? It was a good meet though, and a surprisingly large crowd. The floor seats were full and even the bleachers were almost full.

Today's training:
Warm up - 500M row

Squat
bar-10
155-5
265-3
353-1
392-3
397-3
403-3

Calf raise
199-12

3 3/4" deficit deadlift
155-5
265-3
353-6,6,

GHR
Yellow Band - 10,10,

DB curls
30-10
35-10
40-10, 12

Warm up - 500M row

Comp Bench
bar-10
155-5
233-3
281-3
286-3
297-3

Dumbbell Row
85-12
95-10
105-8
123-6

OH Press
Bar-10
133-12,12,
139-10
145-8

Ultra Wide Grip Pullups
BW-5,6,6,6,

Hammer DB curls
25-10
30-10
35-10,10,

Yesterday - Mountain biking - Another blistering hot day here. Went on one of the harder climbs and ended up pushing my bike up the steepest parts. My shirt was soaked with sweat at the top. On the ride down I slowed down for a corner and my front tire dropped into hole with a root on the downside. This caused me to stop dead and do an endo over the front handlebars. My elbows and right knee got a good scraping. At least I had something to talk about at work today as almost everyone rides here.

Today

Warm up - 500M row

Squats - Wasn't sure if I should wear my knee sleeves with my freshly scabbed over knee. Did anyways.
Bar-10
155-5
265-3
375-1
403-3
419-3 - These went really easy

Calf raise
199-15

Deadlift
155-5
265-3
375-1
441-3
463-3

GHR
Yellow band - 10

DB Curl - I do curls between sets of my work sets. Getting noticeable vascularity in my biceps.
30-10
35-10
40-10
35-15

Glad you didn't break anything. I would guess you have pretty dense bones.

Thanks john, I've never broken any bones despite trying pretty hard!

Warm up - 500M row

Felt less than great today, still a bit sore from my crash (even more so than yesterday), had an extra early start today so didn't get much sleep, then I was loading a heavy spool of wire into my truck for a farm project and felt a twinge in my mid back. Decided to do just bench today which was ok since all the other lifts were accessories.

Bar-10
155-5
265-1
292-3
297-4
314-2

Called it a day after that.

My son did a video of his meet last weekend. 1st comp since he started university a while back. Getting back into serious training -

Turned 59 today. Had a nice dinner out with family last night to celebrate. Even though I'm 59 I still feel as energetic as I did 5 years ago for the most part. The only change is I definitely cannot stay up late. I'm pretty well knocked out by 11 and up before 6.

I'm into week 5 and last week of my program. This is a heavy week. Will start over next week again at week 1 with more volume.

Warm up - 500M row

Squat -
bar-10
155-5
265-3
375-1
430-3,4, - Similar to last squat workout these went well

Calf raise
199-15

Deadlift - These were light. Heavier deadlifts are scheduled for Friday
155-5
265-3
330-4
341-4
352-2

GHR
BW-10
Yellow band - 10

DB curls - again did these while resting between squat and deadlift work sets.
30-10
35-10
40-10
35-16

Mtn biking yesterday - good cardio workout as usual

Today:
Warm up - 500M row

I'm going to re-think the programming for bench. There's too much volume which has caused some soreness in my shoulder. I'm reverting back to a heavy first set with back-offs.

Comp Bench
Bar-10
155-5
265-1
330-2 - Heavy set - Est. comp 1rm - 345ish. Need to get that up!
265-5,5, back off set

Wide grip Chins
BW-4,6,6,

DB over head press - something different for a change
45-10
65-5
75-5

DB rows
85-10
95-15

DB curls
30-10
35-10
40-10

Warm up - 500M row

Quick workout today

Paused close grip bench
232-5,6,6,6

Deadlift
485-3

Warm up - 500M row

Squat
Bar-10
155-5
265-3
353-8,8,10,

Paused squat
282-5,5,5, -

Calf raise
199-10

Leg raise - Using monkey foot and dumbbell
15-15
20-12

GHR
BW-10,10,

Ab Stuff -
Ab wheel-10
Leg raise toe touch - 10,10,

Warm up - 500M row
Some DOMS from yesterdays squats. Probably from the paused squats even though they were light.

I know I said I was going to go back to heavy low rep bench followed by back offs but changed my mind yet again. I'm going to give higher volume work 1 more try. I'm hoping there is enough variation with these today and the close grip work later in the week that my shoulder stays good.

Also, the volume starts off high but progressively drops each week and the higher volume work is with lighter weights.

Touch and go bench
bar-10
155-5
254-10,10,10,

Pause bench
275-3,3,3

Ultra wide grip pullups
5,5,5,5,5,

DB rows
85-10,10,

EZ bar curls
155-10,10,

DB tricep extension - with neutral grip which is easy on my elbows. Started light
20-10
25-10

Warm up - 500M row

Still some hamstring DOMS from Monday

Beltless ATG Squat - New exercise so trying to determine weights. Will increase work sets to 6 once I get a feel for this movement.
Bar-10
155-5
265-2
309-2
353-2,2,2,2 - work sets

Dumbbell hammer curls
30-10
35-10
40-10
45-10

SSB Squat - Haven't done these for a long time so trying to determine starting weights. These were about right to start with for sets of 10,8, and 6 with a few reps left in the tank. I do these with no hands on the bar and my lats took turns cramping up for some reason. Did these a few inches below parallel.
165-5 - warm up
275-10
298-8
320-6

Abs
Ab wheel - 12
lying down legs raised toe touches (for lack of a better description) - 10,10,

Yesterday - Mountain biking - The climb for yesterdays downhill was really tough. The kid kept a fast pace going up and I struggled to keep up. Basically breathing as hard and fast as possible with a fast heart rate. The heat didn't help. Good for unclogging the arteries I'm sure!

Today,

Warm up - 500M row

DL
155-5
265-3
375-1
418-2

Speed deadlift - 90 seconds rest between sets
330-3,3,3,3,3,3,3,3,

Close grip paused bench press - Actually don't mind these. Weight was light enough so that helped too
Bar-10
155-5
205-10,10,10,

DB curl - basically warm up for pull ups
25-10
30-12

Pullups
BW-6,6,6,6,

Sumo deadlift - Trying Sumo out. Will do these as an accessory. Starting light as per usual...
155-5
199-5
220-5,5,

Dumbbell tricep extension (laying on bench)
25-8,
30-10 - easing into these as my elbows aren't sure whether they like these.

Ab wheel - 10,10,

Warm up - 500M row

Squat
Bar-10
155-5
265-3
364-8,8,4 - On my 3rd set I started to feel some discomfort in my right groin area on the 1 st rep which got continually worse each rep so I called it at 4 reps. I could feel it right at the start of the squats but assumed it was stiffness from old age. It didn't start hurting until the 3rd set. Hopefully this won't be an issue.

Paused squat - figured I try these since the weight was lighter but stopped after 1 rep
297-1

GHR
BW-10,10,10, didn't feel these in my groin

Ab wheel - did 1 roll out and could feel pain in my groin. Stopped the workout there..

Sounds like the right call to shut it down. I hope the issue disappears soon.