Exodus Strength

Mar 10

doggy was sick, throwing up, so i didn't walk him this morning

Press Volume
135 x 5
155 x 5
165 x 5
175 x 5
185 x 3 , 4th rep fail

Hang Cleans
95 x 5
115 x 5
125 x 5

stairmaster - 30 mins

After a week of multiple failures last week, taking a deload week and reevaluating lifting plan

Mar 13

walk dog - 40 mins

bench deload
135 x 10
155 x 10 x 2

row machine deload
100 x 10
115 x 10
130 x 10

___________

Mar 14

walk dog - 40 mins

Power Clean + Front Squat
135 x 1 x 8

Hyperextensions
BW x 10 x 3

__________

Mar 15

walk dog - 30 mins

incline bench deload
135 x 10 x 3

lat pulldown deload
100 x 10
115 x 10
130 x 10

deloads be nice!!!!

leaning towards moving to triples instead of 5's for a bit next week

Mar 16

walk dog - 35 mins

bench singles - 30 sec rest
225 x 1 x 8

_____

Mar 17

walk dog - 35 mins

seated press
95 x 10 x 3

dumbbell shrugs
50s x 12
60s x 12
70s x 12
80s x 12

deload week complete

Mar 20

walk dog - 35 mins

bench triples
245 x 3
250 x 3
255 x 3
260 x 3
265 x 3
270 x 3

_________

Mar 21

walk dog - 35 mins

seated press
95 x 10
105 x 10 x 2

back ext machine
295 x 15
300 x 15
305 x 15

pull ups
-150 x 5 x 5

_________

Mar 22

walk dog - 35 mins

incline bench
170 x 5
180 x 5
190 x 5
200 x 5
210 x 5

pull ups
-150 x 5 x 5

gonna try a wave of triples and new back exercises

maxed out the back extension machine, one goal accomplished for the year

Mar 23

walk dog - 35 mins

dips
-150 x 10 x 3

pull ups
-150 x 5 x 5

_________

Mar 24

walk dog - 40 mins

Press Triples
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3

Dumbbell Shrugs
70s x 12
80s x 10
90s x 8

water heater took a shit, very cool.

wife got rear-ended on the high way, very cool. thank goodness she's fine.

dipping into the rainy day fund as banks across the nation are starting to fail, very cool.

Jeez man. More like pouring day fund.

broseph wrote: ↑Fri Mar 24, 2023 4:09 pm Jeez man. More like pouring day fund.

that's how my life goes... it's never one thing at a time, they come in clusters just make things as stressful as possible lol. c'est la vie

my wife's accident was actually pretty wild, she was the last (as in the front, only one that managed to stop without hitting the person in front of them) of 5 cars in the accident. car-centipede if you will

Mar 27

walk dog - 35 mins

Bench Triples
235 x 3
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3

Hyperextensions
BW x 10 x 3

bench felt much better today than last week. using the BW version of back extensions for a bit, definitely feel it the hammies more than the machine.

Mar 28

walk dog - 35 mins

Dips
-100 x 5 x 5

Pull Ups
-150 x 5 x 5

in. out. do the (minimal) work

Mar 29

walk dog - 35 mins

incline bench
175 x 5
185 x 5
195 x 5
205 x 5
215 x 5

face pulls
22.5 x 15
24 x 15
25.5 x 15

___________


Mar 30

walk dog - 50 mins

dips
-150 x 10
-150 x 15 x 2

pull ups
-150 x 5
-145 x 5 x 4

EZ bar curls
50 x 15 x 3

_________

Mar 31

walk dog - 40 mins

Press triples
140 x 3
150 x 3
160 x 3
170 x 3
180 x 3
190 x 3

DB shrugs
75s x 12
85s x 10
95s x 8

good week, busy week

Apr 3

walk dog - 40 mins

bench triples
240 x 3
250 x 3
260 x 3
270 x 3
280 x 3
290 x 3

hyperextensions
BW x 12 x 3

______________

Apr 4

walk dog - 35 mins

dips
-95 x 5 x 5

pull ups
-145 x 5 x 5

Apr 5

walk dog - 40 mins

incline bench
180 x 5
190 x 5
200 x 5
210 x 5
220 x 5

face pulls
24 x 15
25.5 x 15
27.5 x 15

_____________

Apr 6

walk dog - 30 mins

dips
-145 x 10 x 3

pull ups
-145 x 5 x 5

________

Apr 7

walk dog - 40 mins

press triples
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3

DB shrugs
80s x 12
90s x 10
100s x 8


just killin' it... ok maybe not

Apr 10

no walk, woke up super late

bench triples
245 x 3
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3

Hyperextensions
BW+5 x 10 x 3

________

Apr 11

walk dog - 40 mins

no gym woke up super late again :/

______


Apr 12

walk dog - 30 mins

Incline Bench
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

Face Pulls
25.5 x 15
27 x 15
29.5 x 15

pretty sure this ties my PR for a set of 5 on incline

______

Apr 13

walk dog - 40 mins

dips
-140 x 10 x 3

chins
-140 x 5 x 5

life bruh... keep grindin' homies

Apr 14

walk dog - 30 mins

Press Triples
150 x 3
160 x 3
170 x 3
180 x 3
190 x 3
200 x 3

DB Shrugs
85s x 12
95s x 10
100s x 11

fairly certain 200 is a 3 rep PR for the press for me, and it moved well. gym doesn't have heavier DBs than the 100s so i'll need to start using a barbell it looks like.

Apr 17

walk dog - 40 mins

Bench Triples
250 x 3
260 x 3
270 x 3
280 x 3
290 x 3
300 x 3

Hyperextensions
BW+10 x 10 x 3

300lb triple is a PR!

____________

Apr 18

walk dog - 40 mins

Dips
-90 x 5 x 5

Chins
-135 x 5 x 5

__________

Apr 19

walk dog - 45 mins

Incline Bench
190 x 5
200 x 5
210 x 5
220 x 5
230 x 5

Facepulls
27.5 x 15
29 x 15
30.5 x 15

230 for 5 is a PR!

unexpected PRs with this program, good times

Unexpected PR’s sound amazing. Very nice.

Godamnit. I’m doing a bench program that insists on very limited leg work, which of course I’m ignoring because I’m a special snowflake and know better despite my lackluster performance. Now I see you hitting bench PRs, and unexpected ones at that, with no leg work, and I’m maybe second guessing whether I’m in fact smarter than the guy who wrote the program.

(Narrator: “Definitely not.”)

broseph wrote: ↑Wed Apr 19, 2023 7:02 am Unexpected PR’s sound amazing. Very nice.

thank you good sir

DCR wrote: ↑Wed Apr 19, 2023 7:36 am Godamnit. I’m doing a bench program that insists on very limited leg work, which of course I’m ignoring because I’m a special snowflake and know better despite my lackluster performance. Now I see you hitting bench PRs, and unexpected ones at that, with no leg work, and I’m maybe second guessing whether I’m in fact smarter than the guy who wrote the program.

(Narrator: “Definitely not.”)

haha, yea it's been working well. assuming you don't read my log regularly, but I had cellulitis in my leg back in December so I cut out all leg work while my leg healed. the program was working so well i decided to just ride it out til it stopped working. i know i need to squat again someday lol.

so if you have a certain PR that you are chasing that's important to you, just go for it. your leg strength will recover quickly once you resume training.

Apr 20

walk dog - 40 mins

dips
-135 x 10 x 3

pull ups
-150 x 5 x 5

______

Apr 21

walk dog - 25 mins

press
135 x 5 x 5

DB Shrugs
90s x 12
100s x 10
100s x 12

went to bed late, woke up late, felt like garbage. just got in and did what i could quickly, blahhhh

Busy Week... gotta catch up

Apr 24

walk dog - 30 mins

Bench Triples
255 x 3
265 x 3
275 x 3
285 x 3
295 x 3
305 x 3 PR!

________

Apr 25

walk dog - 30 mins

Dips
-85 x 5 x 5

Chins\
-130 x 5 x 5

Good Mornings
65 x 10
85 x 10 x 2


_________

Apr 26

walk dog - 30 mins

incline bench
195 x 5
205 x 5
215 x 5
225 x 4 + F

hmm, absolute wall...