Exodus Strength

Feb 27
LBBS
BW 216.8
LBBS
315x1
345x0
315x3
275x4x5
275x5

Sumo DL
315x11,10,10

Went to bed at 8:45 last night. Slept better. Had a weird sinus pressure headache that would blast me about 1/3 the way up on squats but felt fine otherwise.

Feb 28
GPP
BW 214.4
DB lat row
110x8x3
Leg raise
15x4

EZ bar skull crushers
70x12,12,11,10f, 1
Pull up
3x7

EZ bar preacher curl
40x12x5

Incline treadmill walk
10:00
.58mi

Feb 29
Bench
BW 217.4
Bench
215x1x4
165x8x4
DB concentration curl
20x12x3

OHP
145x1x2
115x6x4

Developing yet another ear infection.

Mar 1
DL
BW 219.0
Deadlift
455x2, 1
385x5x4

CoC
Tx20x4
Box front squat
185x12x3

GM
135x12x3

Ear still plugged, not painful yet but very frustrating. I am now pretty sure the nasal rinse is the trigger for my infections- blockage happened shortly after I used it the first time with this cold trying to clear my sinuses.

Also had a fun issue during deadlifts, had a painful burp creep up every second rep during every set. Top set I did the rep, set it down, stood up, burped, reset, and pulled one more. Lowered the weight more than planned so I could get through the reps regardless, just suffered through the sets.

Mar 2
GPP
BW 216.4
Lat pull down
115x15x5
Ab wheel
12x7

BFR triceps press down
50x12x4, 20

BFR preacher curl
36x12x5

Attached the triceps straps on the wrong link accidentally, so the start of the rep was 1" lower, but I did more weight so probably evens out?

Mar 4
Bench
BW 217.4
Bench
207x4
190x4x5
190x7

Pinky width 3-1-3 tempo bench
137x8x3
Strict EZ curl
35x12x3

Not bad, not great.

Mar 5
Legs
BW 216.0
LBBS
315x4
280x4x5
280x6

Sumo DL
320x10x2, 11

Seated box jump
12,12,12

All lifting and no conditioning makes Allentown a crampy boy.

Mar 6
GPP
BW 216.2
One arm DB row
70x12x3
Leg raise
12x5

EZ bar skull crushers
70x12x4
Pull up
3x6, 4

DB concentration curl
30x12x3

Echo tabata
10::20x8
.89mi

Down .04mi on the tabata. Probably warmer in the garage than that distance too, which makes a huge difference in resistance. Going from <20 to >50 makes the fan feel like it moves 2x easier. Granted it's only 40 today, but it was probably colder than that a month ago.

Mar 7
Bench
BW 218.?
Bench
216x1x4
167x8x4
Chain hammer curl
B&s x15x4

OHP
150x1, f
117x8,7,7

First single of 150 was @9. Untracked the second too wild, just gave up. Still got more reps with more weight on the volume.

Mar 8
Deadlift
BW 218.8
DL
465x3
390x5x4

Box front squat
190x12x3
CoC
#1x4x3
Tx20x2

Good morning
140x12x3

So, I'm not sure if this is just a GM thing, or I have been comically deficient- actually squeezing my abs at the start of a rep and holding it? Have I not been doing that this whole time? Have I been doing everything wrong, or am I just forgetting what I actually do when I squat?

Allentown wrote: ↑Fri Mar 08, 2024 3:44 am Box front squat
190x12x3

God that sounds awful

Mar 9
GPP
BW 219.2
One arm grenade lat pull down
42x12x5
McGill crunch
10x7

Standing triceps press down
52x12x5
BB row
135x6x5

Myo tempo pulley curl
36x20, 5x9

Incline treadmill walk
15% incline
1mi
16:07

Solid progress from last time, two weeks ago.

Need to go on a diet.

cgeorg wrote: ↑Fri Mar 08, 2024 7:32 am

Allentown wrote: ↑Fri Mar 08, 2024 3:44 am Box front squat
190x12x3

God that sounds awful

Not so bad after the second session. But I never minded front squats that much.

Mar 11
Bench
BW 218.4
Bench
210x3
191x4x5, 7

Tempo pinkey grip bench
138x8x3
Strict EZ curl
35x12x3

Forgot to take caffeine pill on top of the espresso, excuses. Bench was hard. Likely need lower RPE on one of the bench days.

Mar 12
Legs
BW 217.4
LBBS
315x2x5
225x5x5
275x5

Sumo DL
325x10x3

Seeming pretty clear that my strength performance is directly tied to my conditioning. Stop conditioning, strength takes a nosedive.

Mar 13
GPP
BW 217.8
DB row
115x8x4
Leg raise
16x4

EZ skull crushers
71x12x3, 11+1
Pull up
3x8

DB concentration curl
31x12x3

Treadmill
1mi
8:48

Let my wrist get slack on the 4th set of skull crushers, didn't want to fail a rep so I racked, rest, and did the last rep.

Mile time not terrible considering I haven't run in a month, and even longer before that.

Mar 14
Bench
BW 218.4
Bench
217x1x4
170x8x4
Chain hammer curl
B&s x16x4

OHP
145x2
117x8x3

Solid.

Mar 15
Deadlift
BW 218.2
DL
455x2x3
395x5x4

Box front squat
195x12x3
CoC
#1x5,5,4
Tx20x3

GM
142x12x3

Got run over by a deadlift.

Mar 16
GPP
BW 216.4
Lat pull down
117x15x5
Ab wheel
12x8

BFR triceps press down
57x12x5

BFR preacher curl
37x12x5

Incline treadmill
.5mi

Later:
Bike 1 mi with the front breaks stuck closed but I just assumed I was tired and sore from deadlifts.

Mar 18
Bench
BW 218.6
Bench
205x5
192x4x5, 6

Pinky grip tempo bench
130x8x3
Strict EZ curl
37x12x3

Bench sucks.

I've had entirely too much Costco pizza in the last 2 days. Kid birthday party on Sat, calculated I would need 5 based on how much my kids usually eat. Had 3 full pizzas left over.