Exodus Strength

26/04/2018


Deadlift
1x5 70kg
1x3 120kg
1x1 160kg
1x1 180kg
2xf190kg at the midshin point
1x1 190kg
2x6 140kg

Press
3x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
1x1 80kg
3x6 57.5kg

light squat
1x5 bar
1x5 60kg
4x6 105kg

Tired today. My right calve is slightly bothering me. I don't know whats happened to it. I'm sure it'll ease up.

28/04/2018

bored at work!
10x5 chins

Killing time!

30/04/2018

Squat
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x1 140kg
1x4 150kg damn near passed out on rep 2
3x6 117.5kg

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x5 107.5kg
3x6 87.5kg

Power Cleans
3x3 60kg

01/05/2018

Run
2.9 miles 24 mins

Read all that thread with the part 1,2, and 3 Jordan and Austin vids. Fuck me it was long. But informative.

03/05/2018

Deadlift

1x5 70kg
1x3 120kg
1x1 160kg
1x1 175kg
1x1 192.5kg fast easy rep
2x6 142.5kg

Press

2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg all warm up reps felt real heavy
1xf 82.5kg
1xf 80kg
3x6 60kg

Squat light

2x5 bar
1x5 60kg
1x3 100kg
4x6 107.5kg

Rushed session, no real rest time between reps, was sweating like a beast by the end.
Been reading Hanley's Montana Method stuff, looks like something I'd get some mileage from, once my schedule settles down in a week or 3 I'll maybe give it a stab. I'll need to read some logs where it's happening to feel it out.

I'd recommend giving MM a punt mate. I'm quite sold on DUP atm and I like his HPS set up. Going to switch all my lifts to it after my hols next week.

GlasgowJock wrote: ↑Fri May 04, 2018 1:28 pm I'd recommend giving MM a punt mate. I'm quite sold on DUP atm and I like his HPS set up. Going to switch all my lifts to it after my hols next week.

The only thing putting me off is the time it looks like it is taking some folks. Once I get a bit more settled into a new routine I can take a look. But yeah I like the layout and it looks like it's covers some work I'm missing.

04/05/2018

International Firefighters day

Run/TAB/Dog walk
5.4 miles, in boots with 15.6 kg 63 mins.

This is 20% of my current BW (78.3kg)
I need to push it back up to 80kg.

07/05/2018

Squat
2x5 bar
1x5 70kg
1x3 110kg
1x1 140kg
1x3 152.5kg
1x2 152.5kg
3x6 120kg

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x2 110kg
1x1 110kg
3x6 90kg

Power Cleans
3x3 60kg I'm not sure why I'm doing these..

Chins
3x10

Everything was heavy today, probably from Friday still, plus the heat in the gym. Straight after my last set of chins we got a wee kitchen fire to finish the day on a high point.

08/05/2018

Run
3.1 miles. 24 mins.

I'm one of your biggest fans on here

10/05/2018

Deadlift
1x5 70kg
1x3 120kg
1x1 160kg
1x1 180kg
3xf 195kg
1x1 160kg
2x6 145kg


Press
1x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 72.5kg
1xf 80kg
1x1 80kg
3x6 62.5kg

Squat
2x5 bar
1x5 60kg
1x3 100kg
4x6 110kg

I don't do well with poor sleep. Reckon ive had 5 hours since Tuesday morning. So yeah. Not great. Will get the 195kg past my knee next week.

14/05/2018

Squat
1x5 bar
1x5 60kg
1x1 100kg
1x1 130kg
1x1 140kg
1x1 155kg
3x5 122.5kg

Bench
1x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x2 110kg oops. Meant to be 112.5kg
3x6 90kg

Chins
1x5 BW
3x5 +10kg

Trained in the morning, which I hate. Kinda tweaked my back on the squat warm up. But every rep felt strong and fast.
Next week I'm going to try the Hanley template. See how it goes. Mostly it's a time issue, but I like how it looks on paper at least. But hopefully I can adapt to training in the mornings and time shouldn't be too much of an issue.

17/05/2018

Deadlift
2x5 70kg
1x3 120kg
1x1 160kg
1x1 175kg
3xf 195kg just below the knee
1x5 160kg
1x6 147.5kg

Press
1x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 72.5kg
1x1 81kg
3x6 65kg

Squat Light
2x5 bar
1x5 60kg
1x3 100kg
4x6 112.5kg

Good to see I'm making no progress. I'll make a start on Montana method based on the free template next week, given I have a bit more time. Training in the morning unfortunately.

18/05/2018

Run/ruck/TAB

5 miles, in boots, 16kg bag. 1hr ish..

20/05/2018

Montana Method

H

Squat
2x5 bar
1x5 60kg
1x5 90kg
6x5 107.5kg

Bench
2x5 bar
1x5 60kg
7x5 82.5kg

Chins 10mins Density
43

Well today I started it, was quite quick and all eat period were 2 mins or under. My squat 1 rep is probably very conservative at 155kg, my bench slightly less so at 120kg. But these are recent grindy singles.
Thought I'd get more chins, but hey, I'll get more next time. I'll run this week Sunday through to Thursday, then next week back to Monday to Friday.

Thanks to @Hanley for the free template.

Edited to add, the @ thing never worked, but I'm kinda glad, cos I'm not sure I want Hanley near my puny log, but alas my manners require I need to thank him!

21/05/2018

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
1x1 77.5kg @ 9
19x62.5kg in 7 mins

Not a stellar performance.

22/5/2018
P

Squat
3x5 bar
1x5 60kg
1x3 95kg
1x2 107.5kg
2x1 120kg severe back pain
Sacked the rest of the squats

Bench
1x5 bar
1x3 72.5kg
1x2 82.5kg
2x1 92.5kg
1x1 102.5kg
1x1 110kg
3x8 CGBP 78kg

Truth be told my back has been twitchy for about 3 weeks or so, and training seemed alleviate any pain or tenderness but it seems that something has gone when I was squatting. I couldn't even bare to stand with 125kg loaded, never mind squat it. Pain is in my left lumbar/kidney region. Felt very weak after it in the legs, benching was fine, but getting up and down from the bench was not pleasant. Tomorrow I'll rest up, and hope that I can manage to do something for strength day.
All in all a bit gutted to get injured, especially as I start this, I'll just need to try maintain a momentum. Even if it's bench and press only for a wee while.

Sorry to read about your injury. Those niggling injuries that last weeks/ months are very frustrating as I found with my elbow in the past. Worst case kick the squats in to touch and do leg work that lets you work around the injury. Least you can keep driving your pressing mate.

GlasgowJock wrote: ↑Wed May 23, 2018 5:31 am Sorry to read about your injury. Those niggling injuries that last weeks/ months are very frustrating as I found with my elbow in the past. Worst case kick the squats in to touch and do leg work that lets you work around the injury. Least you can keep driving your pressing mate.

Yeah will the plan is to still try and squat 80% tomorrow, I don't think I can make my back worse, then I'm away Friday Saturday with the kids, back to work on Monday. The long weekend will be enough hopefully to allow me to return with less pain.

04/06/2018

Still injured

Squat

Lotsx5 bar
1x5 60kg
1x1 100kg

Back still iffy, can't really bear any weight on my back. I'm upto my eyeballs in painkillers and can still feel it. I'm off work too unfortunately.

Bench
2x5 bar
1x5 60kg
7x5 82.5kg

Chins
13, 5, 3.

Supposed to be 10mins, but sacked it. Nothing else is right.
So I'm not sure what exactly to do. I'll keep trying to squat, and keep just feeling it out, however despite all the 'pains in your head' stuff, I could barely walk last week, and I can't do that to myself, plus I need to be able to function physically at work.
If any of the 3 people who read the log have any ideas I'm open to listening?