Exodus Strength

Hi all.

So I'll be starting up a log here, or a continuation of my log there.

I'm a fat old geezer, 59, and current bodyweight is about 116 kg. Height is 178 cm.

I started lifting January 2015 because my back was hurting all the time.

My back doesn't hurt anymore, but other stuff does, from time to time. That's life.

Best lifts so far is 205 kg deadlift, 165 kg squat, 108 kg bench and 75 kg press.

I am relearning the squat right now because of some hamstring problems.

Deadlifts and beer is good for you.

Hi Jan! Welcome to the exodus. You usually have the beer after the deadlifts though right? I can't imagine doing more than three heavy-ish deadlifts after drinking.

Welcome, Jan!

Welcome Jan! I am looking forward to reading of your progress.

Deadlifts & beer are two mighty awesome things.

ian

Hey Jan!

Thanks for heading over this way.

Hey dude! Glad to see you here.

Thanks everyone!

Can we multi quote here? Trying to figure this place out. Edit: figured out how to multi quote.

19.09.2017

Short day. I was tired and just wanted to go to sleep. Decided to get the two main lifts in.

SQ: BW x 10 x 4, 20 kg x 5 x 3, 40 x 3, 60 kg x 5 x 5. Working my way up again after hamstring problems.

DL: 50 kg x 5, 75 x 3, 100 x 1, 125 x 1, 150 x 1, 164 kg x 5 x 3.

I'm in the Baker barbell club, sometimes I follow the programming closely, other times I just do what I feel like.

chromoly wrote:Hi Jan! Welcome to the exodus. You usually have the beer after the deadlifts though right? I can't imagine doing more than three heavy-ish deadlifts after drinking.

Thanks, Doc. Honestly I haven't tried deads after beers. Often have beers after deads, tho. Highly recommended!

Chebass88 wrote:Welcome Jan! I am looking forward to reading of your progress.

Deadlifts & beer are two mighty awesome things.

ian

Thanks Ian! I like beer. There is power in every drop. And in every deadlift.

damufunman wrote:Hey dude! Glad to see you here.

Thanks Justin. Happy to be here!

mgil wrote:Hey Jan!

Thanks for heading over this way.

Thanks, Matt. Well, I had to . Everyone disappeared!

BenM wrote:Welcome, Jan!

Thanks, Ben!

23.09.2017

Today was press day. Andy has us on a 8 - 5 - 2 variation at the moment.

Overhead press:

20 kg x 5 x 5
30 x 5
40 x 3
51 x 1
61.5 kg x 5 x 3 @ holy crap!

They felt heavy, but I got them done. Fairly strict press, no hip movement, but a bit of lay back.

Close grip bench:

20 kg x 5 x 2
40 x 5
55 x 3
70 x 1
85 kg x 5 x 5 @ not too bad.

Probably RPE @ 8 or so.

Military press:

20 kg x 5 x 2
49.5 kg x 10
48 x 10
47 x 10

My arms was starting to fall off by now. Difficult.

That was it for today. Pizza and beer coming up!

24.09.2017

One of those days where you just want to get through it.

SQ: BW x 10 x 4, 20 kg x 5 x 3, 40 x 3, 55 x 1, 70 kg x 5 x 5. No pain, so that is good.

Deads: 50 kg x 5, 75 x 3, 100 x 1, 120 x 1, 141 kg x 8 x 2. I hate those cardio deads. 5 reps is all right, 8 reps just kills me.

26.09.2017

Today was bench day.

Bench press:

20 kg x 5 x 2
40 x 5
55 x 3
70 x 1
79 x 1
89 x 1
98.5 kg x 2 x 3 @ 9. Or so.

Difficult for me, but at the same time easier than I thought it would be. If that makes sense.

Close grip bench:

85 kg x 5 x 4

The first and the last set was the most difficult.

More close grip bench:

79 kg x ( 8 + 2 ), ( 7 + 3 ). I waited about 20 seconds to finish the sets.

Time for a beer.

01.10.2017

Today was intensity deadlift day!

Deads:

20 kg x 5 x 2
50 x 5
75 x 3
100 x 1
125 x 1
147.5 x 1
166 x 1
185.5 kg x 2 x 3

RPE @ 9, 9.5 and 9.7436873 or so. Heavy for me, but there was never any doubt.
I have to say, I like heavy deads. Very satisfying.

SQ:
20 kg x 5 x 2
40 x 5
60 x 3
80 x 1
101 kg x 5 x 3.

This was all right, no pain, so my hamstrings seems to be doing good. I am going to continue to LP the squat.

This was a pretty good day!

Heavy deads are fun! Cuz it's usually only one or two!! Five deadlifts in a row are awful...
Glad the hamstring is holding up.

damufunman wrote: ↑Mon Oct 02, 2017 5:26 pm Heavy deads are fun! Cuz it's usually only one or two!!
Five deadlifts in a row are awful...

Rules to live your life by.

Glad the hamstring is holding up.

Yes. But now I just got an inflammation of a salivary gland below my jaw on the right side. Really swollen and hurt like hell. The doc put me on meds so now I am floating. But it probably means no lifting for over a week. The only up side is I don't have to go to work.

slowmotion wrote: ↑Tue Oct 03, 2017 6:45 am Yes. But now I just got an inflammation of a salivary gland below my jaw on the right side. Really swollen and hurt like hell. The doc put me on meds so now I am floating. But it probably means no lifting for over a week. The only up side is I don't have to go to work.

Ugh, this sounds pretty awful. Hopefully that clear up and the meds don't screw you up too bad.

Jan, I hope you feel better soon!

slowmotion wrote: ↑Tue Oct 03, 2017 6:45 am Yes. But now I just got an inflammation of a salivary gland below my jaw on the right side. Really swollen and hurt like hell. The doc put me on meds so now I am floating. But it probably means no lifting for over a week. The only up side is I don't have to go to work.

Jan - get well soon!

Thanks all! It's weird that such a little thing can have such a big impact on my well being.

Damn Jan - hope you get over this quickly.

ok, so over a week without lifting, I could get used to this! Stuffing myself with the medicine, taking naps on the couch, not too bad!

Well, no, so the plan is to start lifting again tomorrow. I wonder just how weak I've gotten?