Exodus Strength

1/22/2022 192.8

Bench 230x2rx3s 5'

Weighted Dips ~235 x10, 9, 8 3'

Triceps Pushdown 55 x12, 11, 10 3'

RC work

Cardio steps 30'

1/23/2022 192.8

Squat 295x2rx3s 5'

Power Cleans 180x1x5 2-3'

Chins 220 x7, 6, 5; BW (~200) - monster mini band x11, 9 3'

Treadmill 30'

1/25/2022 193.6

Press 147.5x2rx3s 5'

Close Grip Bench 195 x7, 6, 5 5'

LTE 65 x12, 70 x10, 10 3' played around with grip position. Last set was SS style and that felt better on my shoulders but was way easier too.

Shoulder prehab

Steps 30'

1/26/2022 191

Squat 230x2rx8s ~1'

Deadlift 355x2rx3s 5'. Second set looked and felt best.

Bent Over Rows 172.5 x10, 8, 7 3'

Steps 30'

1/29/2022 191.4

Bench 180x8rx3s 5' easy

Weighted Dips ~237.5 x9, 9, 9 3' add 5 next time. Set 2 and 3 with knees bent

Triceps Pushdown 57.5 x13, 11, 10 3'

RC work

Treadmill 30'

1/30/2022 193

Squat 235x8rx3s 5'

Power Cleans 162.5x3x5 3'

Chins 220 x9, 7, 5; 200-monster mini x11, 9 3'

Treadmill 30'

2/1/2022 191.4

Press 117.5x8rx3s 5'

Close Grip Bench 195 x6, 6, 6 5' not sure what happened on set 1 but tightened my belt sets 2 and 3.

LTE 82.5 x11, 9, 8 3'

RC work

Treadmill 30'

2/2/2022 190.6
Squat 235x2rx8s ~1'
Deadlift 280x8x3 5' bar kept moving making the last set hard
Bent Over Rows 175 x9, 8, 7 3'
Treadmill 30'
Realized I used the heavier 25lbs plates for close grip bench yesterday which might explain the mishap

2/5/2022 190.8
Bench 207.5x5rx3s 5'
Weighted Dips ~242.5 x10, 8, 7 3'
Triceps Pushdown 60 x12, 11, 11 3'
RC work
Treadmill 30'

2/6/2022 193.2
Squat 270x5rx3s 5'
Power Cleans 172.5x2x5 ~3'
Chins 222.5 x8, 6, 5; ~202.5-monster mini x11, 9 3'
Treadmill 30'

2/8/2022 191.8
Press 135x5rx3s 5'
Close Grip Bench 195 x7, 7, 6 5' missed rep 8 set 1
LTE 82.5 x12, 9, 8 3'
RC work
Treadmill 30'

2/9/2022 190
Squat 235x2rx8s ~1'
Deadlift 320x5x3 5' very hard
Bent Over Rows 175 x9, 8, 7 3'
Treadmill 30'

2/12/2022 191.4
Bench 232.5x2rx3s 5'
Weighted Dips ~247.5 x8, 7, 7 3'
Triceps Pushdown 65 x10 (11 but last one sloppy), 9, 8 3'
RC work
Steps 25'

2/13/2022 191.4
Squat 300x2rx3s 5’
Power Clean 182.5x1x5 ~2’
Chins 225 x8, 6, 5; ~200-monster mini x11, 9 3’
Steps 25’

2/15/2022 195.4
Press 150x2rx3s 5’
Close Grip Bench 195 x8, 7, 6 5’
LTE 85 x9, 8, 7 3’
RC work
Treadmill 30’

2/16/2022 192.2
Squat 235x2rx8s ~1’
Deadlift 360 x1, 0, 0 5’ yikes. I think I might drop power cleans for speed deadlifts or stiff legs because I’m guessing there’s not enough volume to make progress.
Bent Over Row 175 x 9, 8, 7 3’
Treadmill 30’

2/19/2022 193
Bench 182.5x8rx3s 5’
Weighted Dips ~250 x9, 7, 7 3’
Triceps Pushdown 67.5 x9, 8, 8 3’
RC work
Treadmill 30’

2/20/2022 194
Squat 240x8rx3s 5’
Deadlift 300x5 (quick LP)
Pull-ups 202.5x8, 210 x7, 6, 5, BW (202.5) - 2 monster minis x11 3’
Treadmill 30’

Some solid training acorn…indefinitely think your bigger than a acorn at the moment with these lifts.

2/22/2022 192.2
Press 120x8rx3s 5’
Close Grip Bench 197.5 x6, 6, 5 5’
LTE 85 x10, 8, 7 3’
RC work
Treadmill 30’

Thanks coachm! Consistency is my biggest issue but I like this current set up I’ve got going. It’s working well for bench and press so now I just gotta figure out squat, deadlift, and back training.