Exodus Strength

12/1/21 - Wednesday


Deadlift 395x4x4@<last set @5-6?

Circuit of chins, push-ups, squats, shadow boxing for 20mins

12/3/21 - Friday


HBBS no belt

285x4x5


Bench

220x4x9


Airdyne

22mins LISS. Need to get a battery for my heart monitor so that I can have some kind of metric to track now that the Airdyne monitor croaked.

12/5/21 - Sunday


Press

140x4x5@5-7


Pull-ups

26 in 10 mins. Oof, pick up the pace.


Airdyne

22 mins w/ x2 1min bursts

12/7/21 - Tuesday


Deadlift

405x4x4


Airdyne 23 mins


12/11/21 - Saturday

HBBS

315x3x5


Bench

195x7x4
195x6x2
195x5x2

12/12/21 - Sunday

Press

150x3
150x2x3
150x1x3

21 mins of

Pull-ups (31)
Squats
Lunge Jump
Push-ups
Shadowboxing

Put a rugby game on YouTube for the circuit work

12/14/21 - Tuesday


Deadlift

495x1@7
455x2
425x3
405x4

Reverse pyramid because I’m making it up as I go.


Chins

40 reps


Airdyne: 20mins liss

12/16/21 - Friday


HBBS (beltless)

280x5x5


Bench

245x2x7


LTE

75x10x2
75x8

Been lifting, no logging. Pretty much ran out that cycle. Gonna change over to low bar and LP it, drop press, reduce chins. Start benching every session with my very flexible, very sciency highish/lowish alternating pattern. May look for an appropriate 3x/wk bench program. Keep up the conditioning 2x/wk.


1/3/22 - Monday


LBBS

275x4x4@0


Bench

235x3x6

LTE

75x10x3
75x8


Airdyne - 23 mins LISS

1/5/21 - Thursday


Bench

195x5x8

Deadlift

355x4x4


Saturday

Squat

295x4x4


Bench

215x6x3
215x5x4


30 mins airdyne
Mini set of chins every third min. 36 total.
Avg HR 134, Max 162

Dude, you would crush me on a forum competition. They'd have to change your designation from "Edging Lord" to "Captain Crush." I'll write management.

EricK wrote: ↑Sun Jan 16, 2022 2:41 pm Dude, you would crush me on a forum competition. They'd have to change your designation from "Edging Lord" to "Captain Crush." I'll write management.

Just please don’t challenge me on anything related to bench. The journey out of poverty bench is downright Dickensian.

Missed logging a session somewhere

1/13/22

Bench

265x1
275x1@8
225x4x4

Airdyne + Pull-ups

32 mins

1/17/21 - Monday


Bench

205x5
205x7
205x6x4
205x5x2


RDL

275x6
295x6
315x6


Airdyne

22 mins. 4 :30 bursts every ~5min

Wednesday

Bench

210x4x10


Squat

315x4x4


Fri

Bench

265x1x6
CGBP
195x6,6,8,6

1/23/21 - Sunday


Squat

330x4x4@<5-6

Bench

205x5x9

1/26/22 - Wednesday


Bench

235x4x6


Deadlift

405x3x5

1/29/22 - Saturday


Squats

355x4x4@6-8


Just squats tonight. Gotta do blizzard stuff around the house.

1/31/21 - Monday


Bench - 45 reps, sets of 5-7

RDL

335x7x3


I need to get some ritalin or something. My focus is shot.

2/2/21 - Wednesday


Squats - bailed. Kneeitis. Gonna go a little different way for lower body by buying a trap bar soon.


Bench

245x3x6

LTE

75x12, 75x10x3


2/5/21 - Saturday


Bench

205x7x7

RDL

285x6
315x6x2
345x6

2/7/21 - Monday


Bench

210x5x9 - realized I f'd up the loading math on Saturday - should've been 195 for that workout.


Conditioning 25mins

Airdyne/Chins/Airsquats/Shadowboxing.


Note: Bench programming sort of evolved into HVLF. Just gonna go with it since it's considerably better than what I'd wind up doing on my own.