Exodus Strength

Feb 8
Deads
BW 217.0
Deadlift
455x5f (@9.5)
425x4x3

CoC
Tx17x4
Box front squat
170x12x3

GM
120x12x3

Got a 6th rep of 455 moving but it was going to be really really hard and I wasn't about that life today.

Feb 9
Bench
BW 217.0
Bench
190x6x6

Clean
145x5x3

OHP
140x4
103x10x3(+1 rep last set)
Chain hammer curl
13x5

Felt solid.

OHP is such a a dumb lift but I gotta say, that and dead lift are just such, like, testosterone lifts. Unless you bomb. Then you just feel like a stupid derp and want to quit life. But today was good.

Feb 10
GPP
BW 216.0
Lat pull down
150x12
160x12
170x12
160x12
150x12
McGill crunch
10x8

EZ skull crushers
70x11x4
DB concentration curl
27x12x4

Echo tabata
10::20x8
.93mi

Feb 12
Bench
BW 217.8
Bench
195x4x8

Thrusters
110x6x3

Ring push up
14,14,14
EZ bar strict curl
30x12x3

Only 5lbs increase since Jan 1, but if I can do 5lbs every 6 weeks that's still almost 45lbs in a year

Nice work on bench! +5lbs in 6 weeks is pretty excellent.

Feb 13
Squat
BW 217.8
LBBS
325x3x4
325x2x3

Sumo DL
305x12, 10x2

Seated box jump
10, 10, 10

Added 10lbs from Jan 16, so that's nice.

Feb 14
Bench
BW 218.2
Bench
207x2x13
DB row
66x12x3
DB curl
35x10x4

DB lateral raise
13x13,13,12

Bench @9 last set.

platypus wrote: ↑Mon Feb 12, 2024 8:06 am Nice work on bench! +5lbs in 6 weeks is pretty excellent.

Thanks! Just 30lbs to go to get back to my peak!

Realistically it's probably a little more than 5, today was +12lbs from early Jan at around the same RPE, but also that was just starting new programming so things are always funky.

Feb 15
DL
BW
DL
475x2
475x1
405x1x11

Box front squat
125x12x3

Shit.
Both kids came downstairs at 5:50 and started shouting at the world, right after I finished my first set of 475, and wife texted asking if I could get them breakfast. 3yo was home sick yesterday, so I got to do a work/childcare situation, while also spending much of the day trying to unplug the downstairs toilet because despite numerous warnings and at least a half dozen clogged toilets someone keeps using what I would consider a wildly unreasonable amount of toilet paper. They are both home tomorrow and Monday, at least wife doesn't have to go to work tomorrow but I basically lost all focus. Didn't get time away from them last weekend because they were sick so didn't go to my parents like we planned, and now they are home for 5 days straight.

Also, deadlifts two days after squats isn't great for me.

Feb 16
Bench
BW 220.0
Bench
192x6x6

Clean
147x5x3

OHP
142x3
105x10x3(+1 rep last set)
Chain hammer curl
14x5

Feb 17
GPP
BW 217.6
Lat pull down
112x15x5
Ab wheel
15x5

BFR triceps press down
47x12x4, 20

BFR preacher curl
35x12x5

Treadmill
1mi
9:00

Triceps was really easy. Cool.

Hit 16" on the Myo Tape. Guess I can say I might look like I work out now? Next goal is 16" cold, probably.

Allentown wrote: ↑Thu Feb 15, 2024 3:37 am

Shit.
Both kids came downstairs at 5:50 and started shouting at the world, right after I finished my first set of 475, and wife texted asking if I could get them breakfast. 3yo was home sick yesterday, so I got to do a work/childcare situation, while also spending much of the day trying to unplug the downstairs toilet because despite numerous warnings and at least a half dozen clogged toilets someone keeps using what I would consider a wildly unreasonable amount of toilet paper. They are both home tomorrow and Monday, at least wife doesn't have to go to work tomorrow but I basically lost all focus. Didn't get time away from them last weekend because they were sick so didn't go to my parents like we planned, and now they are home for 5 days straight.

That age is tough. Lots of work. Its barely in my rear view mirror. I used to have to work all day, come home and watch the kids and put them to bed (wife worked evenings, opposite of my shift) wait for them to fall asleep before I could lift at 9pm. Exhausting. Now they are 10,8 and a lot easier. Youtube can babysit while I lift for 60 minutes haha

Sincere congrats on the Myo Tape gainz.

As far as I'm concerned, arms are only ever measured flexed and pumped. In fact, if I'm feeling a particularly sick bicep pump and I want to measure, I'll quick do some tricep stuff for extra padding.

Conversely, waist circumference is only measured in the morning after pooping but before breakfast.

Never measured. You guys really are gonna make me do this.

I mean I can’t wait.

Feb 19
Bench
BW 219
Bench
197x4x8

Thrusters
115x6x3

Ring push up
15,15,14
Strict EZ curl
31x12x3

Last set @9
Elbow sleeves ripping a little, will need new ones next fall/winter.

Weight is getting up there. I feel like besides bumping up my belt one hole I am staying somewhat aesthetic. I should probably take a picture and do a side by side from when I was in the low 200s and see if it is just all gut and my brain is doing a fun house mirror thing.

Feb 20
Squat
BW 218.6
LBBS
365x1(@10)
285x5x5

Sumo DL
315x10x3

Seated box jump
11,11, 11

315 flew, thought 405 might be in the cards today. lolno.

Think something died somewhere in the garage. Smell is pretty bad.

Feb 22
Bench
BW 213.2
Bench
225x1, 1f, f
185x5x4
185x7
DB concentration curl
30x10x5

OHP
135x3x3
95x12
EZ bar curl
50x10x3

Think I will switch back into a KUA method. Monday bench volume, Tuesday KUA squat, Wed GPP, Thurs KUA bench, Fri KUA DL, Sat GPP.

Spent all day yesterday blasting water out of my butt parts and sleeping. Was rather unpleasant. Not sure if it was related to the very frothy attempt at a milkshake featuring a half scoop of ice cream, a mint Yasso Greek yogurt bar, milk, and vanilla protein that I had Tuesday night, but it was really really awful. Mostly better this AM, dropped one tiny solid nugget in the bowl, but performance probably took a hit. Still, I failed 225 in Dec...

Feb 23
DL
BW 217.0
Deadlift
495x1
425x4x3

Box front squat
180x12x3
CoC
Tx19x4

GM
130x12x3

Thought today would be easier with the extra rest day. But to be fair that extra rest day was spent on the toilet.

Feb 24
GPP
BW 215.4
One arm grenade lat pull down
40x12x5
Leg raise
8x6

Standing triceps press down
50x12x5
PU
2x5

Tempo Myo pulley curl
35x30, 5x9

Incline treadmill walk
15% incline
1mi
17:23

Feb 26
Bench
BW 214.4
Bench
205x5
198x4x6

Pinky width 3-1-3 tempo bench
135x8x3
Strict EZ curl
32x12x3

Sleep sucked, sinuses and sore throat were not cooperating.