Exodus Strength

Arms looking hella juicy tho

broseph wrote: ↑Fri Feb 24, 2023 11:50 am Arms looking hella juicy tho

For real.

Nice rep PR mate! Definately had a bit more in the tank.

@broseph @Renascent @houzi Thanks Bros! I definitely had the pump today doing cable curls. Didn't realize how much better they are than BB or DB Curls

1ct Bench
5x5 x235 @7-8

CGBP
2x8 x185
11x185 @9

Cable Curls
3x10 x55
I originally had 80lb since that's what my BB Curls for x10s is and holy shit are cable curls harder so I backed it down to 55lb. Biceps felt amazing after.

Wtd. Sit-ups
3x10 x25lbs, EMOMs

Moving squatting to tomorrow since my legs feel off after hiking both Saturday and Sunday for a ways in the mountains. Our weekend trip worked well for taking down some of our stress, but whenever I'm away from my house I always eat less so I didn't feel 100% today, but went well all things considered. I also have a lot of weekend plans in March so I'm stretching this 4 week block into 5 weeks to allow myself to recover and hopefully get a 315 1RM attempt end of the month.

Feeling sluggish again. Decided just to do Front Squats and do Deads like normal on Wednesday.

Front Squat w/ Belt
6x6 x225

I feel like I'm married to the Nuckols 3x program, but want to do more U/L split stuff as the weather gets nicer. This week and next will be a shitshow though.

1ct Bench
8x155
6x185
4x220
3x250
2x1 x265
These were pretty grindy today

Deadlift w/ Belt
3x380
8x330 @8

2ct DLs
5x315
3x5 x275 backoffs

Today was a shitshow because I went to close up my garage door (after doing 2 rig jobs to keep it together) and one side had the torsion cable come loose and wouldn't go back around the pulley anymore so I unhooked both sides of it (i'm not messing around with something notorious for lacerating people). I really need to get off my ass and call some garage door places to get it fixed. At least the door closes square again because it's just the gravity of the door now. I'm also wondering if ditching the garage door and building a bi fold door or if that's too going to look like shit. I'm cheap what can I say.

3/3
Front Squat w/ Belt
8x235
2x5 x235
3x235
Still feeling beat up and cut this short. Plan to focus on upper body this block and help burn off some fatigue.

3/4
1ct Bench
2x3 x250

Tricep Rope Pressdowns
10x80
10x100
10x120

DB Press
20x40lbs total
15x60
10x80

This was mostly for shits since my girlfriend wanted to see if horseback riding put us on par at all. What wound up happening is i found out my flexibility with the abduction machine was utter shit and I kept cramping.

Adduction machine
2x10 x55lbs
50 x66lbs

Abduction machine
3x10 x66lbs

1ct Bench
4x3 x250
3x6 x235
RPE 7-10

CGBP
3x6 x200 (no AMRAPs)

Cable Curls
2x11 x55
2x10 x55

I've remade my 3 day week into a 5 day U/L U/L U to make my days shorter. My workout today took an hour and included mixing old paint cans to dry and breaking down recyclables between sets. Could've done this way faster otherwise and feel way less beat up than normal. This is also a short week for me since I'm leaving town on Thursday so I may do an ULU or just UL this week and pickup next week.

Front Squat w/ Belt
5x5 x240

3/8
1ct Bench
8x155
6x185
5x220
4x235
3x250
2x2 x265

3/14
1ct Bench
3x4 x250

Had a long weekend out of town which cut last week short. Also I've just been burned out on lifting lately and am really feeling some back to basics training again. I'm close enough to a 315 bench that I feel like I have to run it out at this point and do it so I'll be doing the bench program until then and will maybe throw in some lower body stuff that's light for fun to prep for a new block in April.

SnakePlissken wrote: ↑Wed Mar 15, 2023 7:34 am Also I've just been burned out on lifting lately and am really feeling some back to basics training again. I'm close enough to a 315 bench that I feel like I have to run it out at this point and do it so I'll be doing the bench program until then and will maybe throw in some lower body stuff that's light for fun to prep for a new block in April.

Sometimes I think a goal can also be a ceiling. But then I think maybe I’m just wimping out on achieving the goal?

broseph wrote: ↑Wed Mar 15, 2023 8:45 am

SnakePlissken wrote: ↑Wed Mar 15, 2023 7:34 am Also I've just been burned out on lifting lately and am really feeling some back to basics training again. I'm close enough to a 315 bench that I feel like I have to run it out at this point and do it so I'll be doing the bench program until then and will maybe throw in some lower body stuff that's light for fun to prep for a new block in April.

Sometimes I think a goal can also be a ceiling. But then I think maybe I’m just wimping out on achieving the goal?

It's not so much the goal as just everything else in life getting in the way. My house has turned into a mess over winter and I have a ton of Truck and Bike maintenance on top of that with self imposed deadlines because I'm going on a trip soon. On top of that the programming I've been doing has been working well, but it's been 6 months of 95% the same stuff. I also think seasons changing affects my mood and lately it's been getting warmer so it puts me in a mood to change things up.

Back on my bullshit. I'm getting back into meat and potatoes lifting again with a base phase that has none of my main lifts. Next few weeks is just getting moving again.

SLDLs
2x10 x275

Beltless LB Squat
10x225

Belt Squat w/ squat wedges
2x15 x45

T-Bar Rows
2x15 x45

This felt rough. Everything feels cranky but is expected. Been busy with adult shit and getting most of it done which has really helped lower my stress. This helps too.

SnakePlissken wrote: ↑Tue Mar 21, 2023 4:17 pm Back on my bullshit. I'm getting back into meat and potatoes lifting again with a base phase that has none of my main lifts. Next few weeks is just getting moving again.

SLDLs
2x10 x275

Beltless LB Squat
10x225

Belt Squat w/ squat wedges
2x15 x45

T-Bar Rows
2x15 x45

This felt rough. Everything feels cranky but is expected. Been busy with adult shit and getting most of it done which has really helped lower my stress. This helps too.

Good to see you back lifting, but its also good to see your stress is going down. Sometimes lifting can be an escape from stress but sometimes it can add to it. Its nice to just take things easy for a while. Doing some lifts you havent done in a while, or some lifts that carry less "importance" for you is a nice way to lower that stress, plus it gives your body a break and carries possible new stimulus.
"oh no my Comp Squat top end strength is going down, shit im getting weaker, shit shit shit everything is shit"
vs.
"Lol who cares about High Bar Pause Squats. "

houzi wrote: ↑Tue Mar 21, 2023 5:38 pm

SnakePlissken wrote: ↑Tue Mar 21, 2023 4:17 pm Back on my bullshit. I'm getting back into meat and potatoes lifting again with a base phase that has none of my main lifts. Next few weeks is just getting moving again.

SLDLs
2x10 x275

Beltless LB Squat
10x225

Belt Squat w/ squat wedges
2x15 x45

T-Bar Rows
2x15 x45

This felt rough. Everything feels cranky but is expected. Been busy with adult shit and getting most of it done which has really helped lower my stress. This helps too.

Good to see you back lifting, but its also good to see your stress is going down. Sometimes lifting can be an escape from stress but sometimes it can add to it. Its nice to just take things easy for a while. Doing some lifts you havent done in a while, or some lifts that carry less "importance" for you is a nice way to lower that stress, plus it gives your body a break and carries possible new stimulus.
"oh no my Comp Squat top end strength is going down, shit im getting weaker, shit shit shit everything is shit"
vs.
"Lol who cares about High Bar Pause Squats. "

Thanks man. It feels good to be doing something different for a change. I lifted today with the full intention of doing 6 exercises but i got a really bad upset stomach toward the end of work and cut it to just OHP and CG Bench

Beltless OHP
2x10 x95

CG Bench
2x10 x175

Edit: so I layed down for an hour and thought my stomach ache was mainly just a lot of gas from what I ate today so I went out and cleaned my truck and my bike to get everything moving and felt way better after. Since my garage was open I knocked out a few more exercises. Skipping abs for obvious reasons.

BW Dips
2x15

Cable Curls
12x50
15x45

RDLs
2x10 x255

Beltless Front Squat
10x185@9
10x135 backoff

Calf Raises
2x15 x135

3/27
Incline Bench
2x10 x135

WG Press
2x10 x75

BTN Press
2x10 x45
/SS/
Fat Grip BW Pullups
2x6

Rope Pressdowns
2x15 x45
/SS/
Upright Rows
2x12 x45

These last 4 days were just getting everything moving again and finding some ok weights to start a new base phase with. This day was probably one of the most fun since I've never done BTNs before and I haven't done upright rows since college. They never bothered my shoulders, but the BTNs are an unknown. So far, they cooked my left shoulder and it's definitely holding me back from getting a stronger bench and OHP. Just starting with the bar for on BTNs.

Been a week since I've lifted. I got more stuff outside of my lifting life done and finished a rider course over the weekend. My hips were having cramping issues from lack of hip abduction strength/flexibility so I'm swapping in some hip abductions into my routine now.

Beltless SLDLs
3x10x 275

Beltess LB Squat
2x10 x205

Belt Squats w/ wedges
2x15 x45

Standing Hip Abductions w/ Red Bands
2x15

SnakePlissken wrote: ↑Tue Apr 04, 2023 5:48 pm Been a week since I've lifted. I got more stuff outside of my lifting life done and finished a rider course over the weekend. My hips were having cramping issues from lack of hip abduction strength/flexibility so I'm swapping in some hip abductions into my routine now.

Beltless SLDLs
3x10x 275

Beltess LB Squat
2x10 x205

Belt Squats w/ wedges
2x15 x45

Standing Hip Abductions w/ Red Bands
2x15

Edit: feeling sore as shit from taking the last week off. How quickly things drop off from a small break.

Forgot to post this yesterday
4/5
Beltless Press
3x10 x95, super easy

CG Bench
2x10 x165

BW Dips
2x12
/SS/
Cable Curls
2x15 x45

T-Bar Rows
2x15 x45

BW Situps
2x15