Exodus Strength

1ct Bench
8x135
2x6x165
2x5x190
2x3x220
2x1x245, RPE 7-8

HB Squat w/ belt, Fatigue sets @8-9
2x275
2x305
2x2x335, RPE 8-9

NG Pullups, RPE 7-8
x13
x11
x11
x10

Titan Bike sprints
4 sets x 0.3mi, 2:00 rest

1ct Bench
220x9, RPE 10 (PR)

2ct HB Squat
6x3 x235

Deadlift w/ belt
5x365, RPE 7

SLDLs
3x8 x295

1ct Bench
3x2 x220
3x5 x210

Squat w/ Belt
Top 3@355

Feeling beat up today and didn't really want to train so capping it. May consider this week a deload.

Edit: realized I should do more yesterday and wound up doing
Planks
3x 0:30

Curls
3x12 x70

Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

90/90 Breathing
3x4
These are not as easy as they look on paper. Really hard to breathe in for 5 seconds with tense abs and not allow them to bellow out.

Supermans
3x8
New to these, may make part of GPP days going forward

1ct Bench
5x140
4x165
3x195
2x3x210
2x2x220

HB Squat w/ belt Light
4x3 x250

BW Pullups rpe7-8
x10
x9
x9
x8

Feeling fatigued still but bench is moving well

1ct Bench, AMRAP @85%
7x235@10 (PR)
e1RM according to Nuckols Spreadsheet is now 290. Plan to rerun his current 3x Int/Med Vol routine since I haven't missed a beat on it yet.

Front Squat w/ Belt
5x175@7
5x195@7
5x215@8
puts my e1RM according to RTS at 265

Deadlift w/ Belt
3x365
2x385
3x405@8.5, e1RM about 460

1 Backoff set of SLDLs
6x295@5

New 4 week block, repeating Nuckols 3x Bench Int/Medium Volume. Doing a Volume/Intensity split on M/F for Front Squats with volumizing on Monday, 1 Amrap on Friday #Texas Method. For Deads experimenting with fatigued Deads by doing power rows first, then deads, then RDLs on Wednesdays. Throwing in Abs too.

1ct Bench, 5x5@75%
5x5@215, RPE 7.5-9

Beltless Front Squat
3x12@145, RPE 5-7
(These actually were pretty tough from a breathing perspective, not used to the bar being up against my throat)

Curls
4x10@75

Planks
3x0:30, 1 min Rest

Titan Bike
5x0:20 Sprints, 1:30 rest

These were tough. First 3 sets were true sprints, but the last 2 had me slowing down 10 seconds into each

1ct Bench
8x145
6x170
2x4x200
2x3x230

Power Rows (never done these, easing into them)
3x12 x95/115/135, all easy

Deadlift w/ Belt
5x5x300

RDLs
3x10x235/225/225

SnakePlissken wrote: ↑Tue Oct 25, 2022 2:46 pm Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

Yeah… I only recently encountered this problem with it. Seems you have to really tighten down those nuts.

It’s been fine for me since I cranked it down (several sessions).

broseph wrote: ↑Thu Nov 03, 2022 5:49 pm

SnakePlissken wrote: ↑Tue Oct 25, 2022 2:46 pm Titan Bike
2x 7:30 LISS sessions (averaged around 17-19 mph), 4.5 miles covered
Meant to do 1 for 15 minutes, but the seat needed to be adjusted

Yeah… I only recently encountered this problem with it. Seems you have to really tighten down those nuts.

It’s been fine for me since I cranked it down (several sessions).

Oh yeah, yesterday the left foot peg started coming loose when i was doing sprints so I torqued everything the Gutentight way

1ct Bench, amrap@80%
7x230, RPE10

Beltless Front Squat
12x175 @RPE9
6x175 backoff

BoRs
3x12 @135/2x150

BW Situps
3x10

Feeling absolutely terrible today. Think i ate something that didnt agree with me

1ct Bench
4x3@230
3x6@215
These were all rpe 8 to 9s

Beltless Front Squat
4x10@160
Really got a bad upset stomach doing these and pushed through. Felt awful, winded, and started sweating really bad after.

Waited a few hours and got some apples from the store (I think my guts were clogged lol) and started feeling a lot better after I ate a few so I finished up lifting several hours later.

BB Curls
4x11@75

Planks
4x0:30, 1min rest

Loving and hating my Titan Bike
5x0:20 sprints, 1:30 rest
62 Calories

First 4 felt pretty good and pushed it hard on the last; better than last week so I'll probably add a set next week. I did collapse on the floor right after doing the 5th set though and my quads near my knees were feeling on fire at the end.

1ct Bench
8x145
2x6x170
2x5x200
2x4x215
3x3x230

Power Rows
4x12 @115/135/155/165

Deadlift w/ Belt
3x5 @325

RDLs
Top 10@245
3x10@225

Barn burner of a day. Got shit sleep last night because I woke up at 2:50 and couldn't go back to sleep until 5am (my alarm is at 6). Didn't feel that horrible today though as a result so lifting went well.

1ct Bench, AMRAP @80%
9x230, RPE 10
This was a true 10, took about 3-4 seconds to get the last rep

Front Squat w/ Belt
12x185, RPE 10
These felt fine up through the 10th rep, but the gas tank ran out on the last 2 and so did my breathe

BoRs
4x12@155, RPE 7-8ish

BW Situps
4x10
These are way too easy, so I'll be doing timed rest on these under a minute

1ct Bench
4x3 @245, RPE 7-8
3x8 @205, RPE 8-10

Front Squats
5x8 @175

Curls
4x12 @75

BW Planks
5x0:30, 1 min rest

Titan Bike
5x0:20 sprints, 1:30 rest, adding a set next week
60 Calories burned

1ct Bench
8x145
2x6x175
2x5x205
2x3x230
1x260, RPE 7
1x265, RPE 8
These top singles felt easy as hell. Bench is really getting good now.

Power Rows
12x135
12x145
12x155
12x165
12x175

Deadlift w/ Belt
8x350, RPE 8
This was an "AMRAP" but I didn't feel that great so I stopped early

RDLs
10x255, RPE 8
4x10x225, RPE 6-8

1ct Bench
9x232, RPE 10
This was an RPE 10 due to form breakdown so I'll bump e1RM by 5lbs next week

Beltless Front Squats (meant to put a belt on, but forgot)
11x195, RPE 9 (lost rack position)
This was still a good PR for me

BoRs
5x12x160, RPE 5-9

BW Situps
5x10, EMOMs
This were still pretty easy, but more challenging than they have been. Will probably add reps and sets for next cycle.