Exodus Strength

Sept 6

no walk today

Neutral Grip Machine Press
85 x 12
105 x 12
115 x 12

Cable Lateral Raises
15 x 12/side x 3

Single Leg Press
100 x 12 / leg x 3

Close Grip Bench
135 x 12
145 x 12 x 2

Sept 7

Walk dog - 35 min
1.75 mi
107 HR Avg

Neutral Grip pull-ups to fail
-150 x 10
-150 x 8

High Row Machine
80 x 25
100 x 25

Reverse Curls
70 x 12 x 3

Back Ext Machine
230 x 15 x 3

Pull-Over Machine
125 x 15
135 x 15

weight loss coming along nicely. lifting working alright

had some time off, family vacation to Florida for 10 days, nice ol' Hurricane Ian made a mess of it! lol good times. turned out as good as you could hope for considering.

but back to the grind. going to a strength / compound movement block after the hyper stuff of the last few months.

Oct 3

walk dog - 30 mins

Squat - 90 sec rest
185 x 5
205 x 5
225 x 5
245 x 5 x 2

Press - 90 sec rest
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5

_________

Oct 4

walk dog - 32 mins

Power Cleans - 90 sec rest
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3

haven't done real squats in a long time, leg DOMS in full effect.

gonna keep things quick and simple with this block. probably do something like:
Mon - squats and press
tue - power cleans
wed - sumo and incline bench
thur - snatching
fri - front squat and press

Oct 5

walk dog - 35 mins

Sumo
225 x 5
245 x 5
265 x 5
285 x 5

Incline Bench
135 x 5
140 x 5
145 x 5
150 x 5

_____________

Oct 6

walk dog - 40 mins

power snatch
95 x 3
105 x 3
115 x 3
120 x 3
125 x 3

hamstrings still in full DOMS. fuck do i hate the first week back of squatting after a break. other than that everything going well lifting world.

Oct 7

walk dog - 40 min

Front Squat
185 x 3 x 4

Press
135 x 3
140 x 3
145 x 3
150 x 3

Oct 10

walk dog - 35 min

Squat
225 x 5
230 x 5
235 x 5
240 x 5
250 x 5

Press
100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

___________

Oct 11

walk dog - 35 min

Power Cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
180 x 2
185 x 2
190 x 2

_______

Oct 12

walk dog - 35 min

Sumo
245 x 5
265 x 5
285 x 5
305 x 5

Incline Bench
140 x 5
145 x 5
150 x 5
155 x 5

everything going well. bumped weights by a little.

Oct 13

walk dog - 40 min

Power Snatch
100 x 2
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2

Rear Delt Machine
145 x 15 x 2
145 x 9 (to fail)

had extra time so cramped read delt stuff in for shoulder health

________


Oct 14

walk dog - 40 min

Front Squat
185 x 3
190 x 3
195 x 3
200 x 3

Press
140 x 3
145 x 3
150 x 3
155 x 3

apparently front squat friday at the gym. me and 2 others all doing front squats. i've never seen anyone else do them at the ol' globo gym. go figure. starting the hashtag #frontsquatfriday #FSF #yeabuddy

Oct 17

rebuild week 3

walk dog - 40 min

Squat
230 x 5
235 x 5
240 x 5
245 x 5
255 x 5

Press
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5

5x5 not as tasty as a 4 for $4, but much better for ya.

Oct 18

rebuild it week 3

walk dog - 35 min

power cleans - singles
155
160
165
170
175
180
185
190
195
200
205
210

finding enjoyment in the power cleans, back to triples next week

Oct 19

walk dog - 35 min

Incline Bench
145 x 5
150 x 5
155 x 5
160 x 5

Sumo
255 x 5
275 x 5
295 x 5
315 x 5

Oct 20

walk dog - 40 min

work shit, no lifting today

_________

Oct 21

walk dog - 30 min

seated press
135 x 3
140 x 3
145 x 3
150 x 3
155 x 3

front squat
190 x 3
195 x 3
200 x 3
205 x 3

Power Snatch - singles
95
100
105
110
115
125
135
145

busy day at the gym. needed to sneak stuff in as equipment became available. had the time to make up for yesterday, getting 2/3 of the snatches in. so successful day overall

Oct 24

rebuild week 4

walk dog - 40 mins

Squat
225 x 5
240 x 5
245 x 5
250 x 5
260 x 5

Press
110 x 5
120 x 5
130 x 5
140 x 5
150 x 5

______________
Oct 25

walk dog - 35 min

Power Cleans
135 x 3
150 x 3
160 x 3
170 x 3
190 x 3

enjoying cleans, fun to drop the bumpers on these fancy platforms.

Oct 26

rebuild week 4

walk dog - 30 min

Sumo
265 x 5
285 x 5
305 x 5
325 x 5

Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5

________

Oct 27

walk dog - 40 min

had to take familiy member to airport, no lifting

_____________

Oct 28

walk dog - 35 min

power snatch
105 x 3
115 x 3
125 x 3
135 x 3
145 x 3

Front Squat
195 x 3
200 x 3
205 x 3
215 x 3

Press
145 x 3
150 x 3
155 x 3
160 x 3

i was a bit of an asshole to a guy curling in the squat rack today. i told him to stop being a meme. he got pissed but did move and i did say thank you. in principle i was right since all racks were being used and people waiting, but i went about it wrong. next time i see him i will apologize.

Oct 31

rebuild week 5

walk dog - 40 min

Squat
225 x 5
235 x 5
245 x 5
255 x 5
265 x 5

Press
115 x 5
125 x 5
135 x 5
145 x 5
155 x 5


_________

Nov 1

walk dog - 36 min

Power Cleans
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3

power cleans feeling really good. slight DOMS from squats

Rebuild week 5

Nov 2

walk dog 35 min

Incline Bench
150 x 5
155 x 5
160 x 5
165 x 5

Back Ext Machine
225 x 15
230 x 15
235 x 15
240 x 15

back was feeling spicy and not in a good way. so i swapped some high rep back extensions for sumo.

__________

Nov 3

walk dog - 35 min

Power Snatches
105 x 2
110 x 2
115 x 2
120 x 2
125 x 2
130 x 2
135 x 2
145 x 2

Nov 4

walk dog - 40 min

front squat
200 x 3
205 x 3
210 x 3
225 x 3

press
150 x 3
155 x 3
160 x 3
165 x 3

Nov 7

walk dog - 30 min

Squat
225 x 5
235 x 5
245 x 5
255 x 5
270 x 5

Press
115 x 5
125 x 5
135 x 5
145 x 5
160 x 5

finally bumped into the dude I shamed for curling in the squat rack and made amends, shook hands. feel better now hahaha.

_______

Nov 8

walk dog - 40 min

power cleans
155 x 2
160 x 2
165 x 2
170 x 2
175 x 2
185 x 2
195 x 2
205 x 2

did these then went to poles to vote for people that will continue to do a "good job" in office

Nov 9

rebuild week 6

walk dog - 35 min

incline bench
145 x 5
155 x 5
160 x 5
170 x 5

back ext machine
225 x 15
235 x 15
245 x 15
250 x 15

want to full stack the back machine. think it tops out at 275. almost there. incline bench progressing nicely

Nov 10

rebuild week 6

walk dog - 30 min

Power Snatch - singles
95
100
105
110
115
120
125
130
135
140
145
155

life was a comedy of errors this morning. try to be nice and help the wife, and literally everything goes against me making me late AF.

______

Nov 11

walk dog - 40 min

Front Squat
185 x 3
195 x 3
205 x 3
235 x 3

Press
145 x 3
155 x 3
160 x 3
170 x 3

felt good today

Nov 14

Rebuild week 7

walk dog - 40 min

Squat
225 x 5
235 x 5
245 x 5
255 x 5
275 x 5

Press
135 x 5
140 x 5
145 x 5
150 x 5
165 x 5

__________

Nov 15

walk dog - 50 min

hang clean + top clean
95 x 3+3

Power clean singles
155
165
175
185
195
200
205
210
215 failed 2x
155 x 3

i suck at life