Exodus Strength

Highbar beltless squat
45
135
225
275
315x1
265x5

Block bench
45
135
225
275
315x1
265x5

Dips, bw and assisted, stretching triceps tendon and front delts

Barbell curls 6x5-8

PM workout

Deficit deads
135
225
315
405x1 really fast
365x3

Deficit paused
315x1 for a 3 count

Chin press
45
95
115
135x8
105x5

Front raises 3x8
French press 3x8
Suitcase holds 3xtime
Pulldowns 2x15
Reverse hypers 3x10

SSB squat
First time actually training these
Bar
135 (i call I that for convenience, but its actually a 60+lb bar)
225
275
315
365xF, hit the sticking point halfway up and crumbled like a sad clown
275x5

Spoto press
45
135
225
265x1 PR
225x8 PR

Chins
Bwx5x3

Beltless paused squat
45
135
225
315x1

Incline press
135x4x10

Rope pushdowns 4x10

Above knee rack pulls
135
225
315
405
495
585
675x1

Knee raises 3x20

The rack pull

Squat
45
135
225
315
365
405x1
335x4

Bench
45
135
185
225
275x3
225x10

Hip flexor raises
9lbx3x15/15/13

High pulls
45
65
95x15

Thr 275 Bench PR

Beltless highbar
45
135
225
275
325x1 fast. Trying to get my beltless highbar speed up to the same place my belted lowbar was at
275x5

Block bench
45
135
225
275
325x1
275x5

Barbell curls

The speed Check with highbar

PM workout

Rack pull, lowered to bottom of knees
45
135
225
315
405
495
545
585x1

Deadlift
135
225
315
405
425x3 PR

Incline press
45
135x15
155x12
175x10
185x6

Upright rows
5x8-15

The rack pull

Only one workout today. Was buying chickens this morning

SSB
45
135
225
315x1
285x5

Spoto
45
135
185
225
275x1 PR
235x5 PR?

Chest supported rows 8x12
Db neutral bench up to 65sx2x8
Hip flexor raises 2x12@13lb

Squat
45
135
225
315
405x1
315x5x2

Bench
45
135
225
275
235x10 PR

Incline
45x8
135x8
145x8
155x8
165x8
175x8
185x5

Chins
Bwx8x5

Beltless highbar squat
45
135
225
275
335x1
285x5x2

Block bench
45
135
225
275
315
335x1
285x5

Barbell curls 5x8
Cable long curls 2x10-15

The top highbar squat for the day

Rack pull from knees
45
135
225
315
405
495
585x1 for 5s hold this time
605xF oh well

Speed deads
365x5x2

Press
45
95
115
135
165xF LOL
115x3x3

Side raises 5x10-20

SSB
45
135
225
275
295
325x1
295x4

Spoto
45
135
185
225
255
285x1 PR
245x5 PR

Hammer chins bwx14x3
Hip flexor raises 3x10-12
Assisted dips 3x10-15

The spoto press, a PR



And the safety bar squat. I believe the actual weight here is 340-342

Glad the site is back up and running. Some highlights from training the past few weeks:

Squat 435


Block bench 345


Highbar beltless 345x3


Deficit dead 455

Tonight's workout

Beltless highbar
45
45
135
225
315
365x1

Bench
45
135
185
225x10/10/8

Hypertrophy work for pecs
5 sets incline
3 sets db neutral bench
3 sets per deck
3 sets db pullovers
2 sets cable flies