Exodus Strength

227.5x6x2

maxV minV avgV % loss
0.33 0.25 0.29 24%
0.34 0.25 0.29 26%
0.30 0.20 0.25 33%
0.29 0.23 0.26 21%
0.34 0.26 0.30 24%
0.28 0.21 0.24 25%

avg RPE 8.1
2-3min rest, 27min total
275x5x2

maxV minV avgV % loss
0.50 0.42 0.46 16%
0.54 0.44 0.49 19%
0.54 0.45 0.50 17%
0.48 0.44 0.46 8%
0.51 0.47 0.49 8%

avg RPE 7.8
3min rest, 28min total
close grip neutral

130x3x12

AM BW 174.0

415x1@8.5
415x1@9
415x1@9.5
375x2x2

maxV minV avgV % loss
0.20
0.18
0.16
0.24 0.23 0.23 4%
0.23 0.20 0.21 13%

avg RPE 8.6
3min rest, 33min total
200x5x4

maxV minV avgV % loss
0.52 0.40 0.45 23%
0.48 0.36 0.41 25%
0.49 0.38 0.43 22%
0.48 0.31 0.39 35%
0.48 0.29 0.39 40%

avg RPE 6.7
2min rest, 19min total
superset

200x12 + 0x10
400x12 + 0x10
400x12 + 0x8

2min rest, 9min total

AM BW 173.2

240x1@9
240x1@9
240x1@9.5
212.5x2x4
212.5x3

maxV minV avgV % loss
0.19
0.17
0.14
0.43 0.26 0.34 40%
0.38 0.14 0.27 63%
0.37 0.20 0.29 46%

avg RPE 9.0
3min rest, 33min total
295x1@8.5
295x1@8.5
295x1@8.5
255x2x4

maxV minV avgV % loss
0.41
0.40
0.41
0.61 0.49 0.54 20%
0.55 0.49 0.52 11%

avg RPE 8.1
3min rest, 32min total

AM BW 172.6

245x4x4

maxV minV avgV % loss
0.59 0.52 0.56 12%
0.58 0.51 0.55 12%
0.58 0.47 0.52 19%
0.55 0.45 0.50 18%

avg RPE 7.3
3min rest, 21min total
superset

60x12 + 30x12
70x10 + 40x12
70x10 + 40x12
70x10 + 40x12

2min rest, 16min total
standing negatives

3x5

AM BW 172.2

beltless

365x6@9
365x3x3

3min rest, 21min total
115x4x5

2min rest, 17min total
40x20, 40x15, 40x12
30x50

AM BW 174.0

240x1@8
240x1@8
240x1@8.5
240x1@9
240x1@10

maxV minV avgV % loss
0.25
0.24
0.20
0.17
0.12

avg RPE 8.7
2-3min rest, 26min total
295x1@8
295x1@8.5
295x1@8.5
295x1@8
295x1@8.5

maxV minV avgV % loss
0.45
0.36
0.38
0.43
0.39

avg RPE 8.3
3min rest, 29min total
close grip neutral

145x8, 160x3x38

AM BW 173.8

starting feeling sick again Saturday night, slept last night from 7:30pm-5:00am (thanks Benadryl).. coughed up some nasty bloody shit this morning

bench is a volume PR - I probably should've scaled back after the 3rd set (autoregulated per se), but I was stubborn.. last rep killed me

415x1@8
440x1@9.5
465x1 5lb PR attempt

maxV minV avgV % loss
0.23
0.15

avg RPE 8.8
5min rest, 21min total
215x5x3, 215x2+1F

maxV minV avgV % loss
0.41 0.30 0.36 27%
0.42 0.28 0.35 33%
0.42 0.29 0.35 31%
0.35 0.20 0.29 43%
0.39 0.16 0.28 59%
0.37 0.29 0.33 22%

avg ROE 8.3
2-3min rest, 23min total
neutral grip

115x3x8

2min rest, 6min total

AM BW 172.0

took benadryl again last night but didn't sleep as well - was scheduled to PR with 465, but I shut it down at 440@9.5. my throat hurts so fucking bad and the pressure from my vasalva really irritated it

should have cut reps/dropped load on bench after the 4th set, but I was stuborn and thought resting a minute longer would help - ended up failing the last set

240x1@9
250x1
260x1 5lb PR attempt
225x2@9.5

maxV minV avgV % loss
0.17
0.32 0.14 0.23 56%
295x1@9
315x1
335x1 all-time PR match
275x2@8.5

maxV minV avgV % loss
0.35
0.50 0.41 0.46 18%

AM BW 171.0

still sick, wasnt sure how this would go, glad I can at least hit 90% for @9 in these conditions but sucks that this is the end of this training cycle

255x5x3

maxV minV avgV % loss
0.55 0.46 0.50 16%
0.55 0.46 0.49 16%
0.55 0.43 0.49 22%
0.52 0.41 0.47 21%
0.53 0.41 0.47 23%

avg RPE 7.8
3min rest, 27min total
60x12, 70x12, 70x8@9.5

2min rest
50x3x12

1min rest

AM BW 171.6

no gas today, hope to rest up this weekend and repeat the cycle again

207.5x6x3

maxV minV avgV % loss
0.43 0.35 0.38 19%
0.43 0.30 0.36 30%
0.41 0.29 0.35 29%
0.40 0.27 0.35 33%
0.38 0.31 0.35 18%
0.39 0.33 0.36 15%

avg RPe 6.8
2-3min rest, 23min total
250x5x3

maxV minV avgV % loss
0.65 0.60 0.62 8%
0.67 0.58 0.62 13%
0.63 0.56 0.59 11%
0.65 0.59 0.61 9%
0.61 0.55 0.58 10%

avg RPE 6.6
3min rest, 25min total
prone

120x20, 120x14

AM BW 170.4

had a slight headache this morning. stopped taking medicine yesterday, hoping to get over this nasty virus. little one woke up in the middle of the night, not sure if its his teeth or he's also getting sick again

this is a repeat of last cycle. bench strength MIA. last time avg RPE 6.3 vs. 6.8 this time with all metrics worse (maxV, minV, avgV, and % loss).. bumped rest up after set 4. squat moved much better. last time avg RPE 7.2 vs. 6.6 this time.

390x1@7
335x5x3

maxV minV avgV % loss
0.29
0.35 0.32 0.34 9%
0.39 0.29 0.34 26%
0.33 0.28 0.29 15%
0.34 0.28 0.32 18%
0.36 0.30 0.34 17%

avg RPE 6.9
3min rest, 35min total
180x5x6

maxV minV avgV % loss
0.55 0.48 0.52 13%
0.55 0.41 0.49 25%
0.53 0.40 0.49 25%
0.49 0.35 0.44 29%
0.50 0.34 0.39 32%

avg RPE 6.5
2min rest, 18min total
superset

200x12 + BWx10
380x12 + BWx10
380x12 + BWx6

2min rest, 9min total

AM BW 170.6