Exodus Strength

22.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 kg x 5r
80 kg x 5r
2 minutes rest.
Knee is still sore, but better than yesterday.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 x 1
100 kg x 1r
95 kg x 1r x 2s
2 minutes rest.

Rows:
50 kg x 5
70 kg x 5r x 4s
2 minutes rest.

24.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
100 kg x 5
90 kg x 5
2 minutes rest.
Knee is much better.
I'm happy.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
90 kg x 2r x 2s
2 minutes rest.

slowmotion wrote: ↑Fri Feb 24, 2023 9:30 am Knee is much better.
I'm happy.

25.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 kg x 5r
100 kg x 5r
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r x 5s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 2
160 x 1
170 x 1
180 kg x 1r
160 kg x 2r
2 minutes rest.

Pretty good day.

26.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 kg x 2r x 2s
130 kg x 1r x 3s
2 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 kg x 3r x 3s
2 minutes rest.

28.02.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 kg x 1r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 kg x 2r x 4s
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 2
160 kg x 1r x 3s
2 minutes rest.

Not the best day. Not the worst day either.

01.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 3s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 kg x 2r x 4s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 kg x 3r x 4s
2 minutes rest.

I didn't feel like I had a lot of energy today,
but it ended up going better than I expected.
So, not a bad day.

Sometimes you just have to get moving in the gym, and the energy comes to you.

JohnHelton wrote: ↑Wed Mar 01, 2023 9:26 am Sometimes you just have to get moving in the gym, and the energy comes to you.

Yes. It's kind of weird, but it's often like that.

04.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
125 kg x 2r x 2s
2 minutes rest.
This felt better than expected.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r
95 kg x 2r
95 kg x 1r x 4s
2 minutes rest.
Not sure why I did two reps of 95 kg there, it just happened.
About @9 for the double, @8 for the singles.
Something like that.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 kg x 1r x 2s
2 minutes rest.
That was enough deadlifts for today.

05.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 kg x 2r x 6s
2 minutes rest.
I had planned 3 sets, but ended up doing 6 sets.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 kg x 2r x 2s
2 minutes rest.
Nice and easy.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 2
95 kg x 1r
92.5 kg x 1r x 6s
2 minutes rest.
I had planned two doubles at 90 kg, but that was too easy, I felt like doing more.
So the 95 kg single and the six 92.5 back-off singles was just what was needed.

07.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 3
130 x 1
135 x 1
140 kg x 1r
125 kg x 2r x 2s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r
57.5 kg x 1r x 6s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
90 kg x 2r x 2s
2 minutes rest.

08.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 x 1
100 kg x 1r
2 minutes rest.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 x 1
170 x 1
180 kg x 1r
2 minutes rest.

12.03.2023

Haven't lifted for a couple of days, for various reasons.
Back at it today, tho.

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
135 kg x 1r x 2s
2 minutes rest.
The warm up sets were very heavy (!),
but when I got to the singles it was okay again.

Overhead press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
2 minutes rest.
This was all right,
felt pretty good.

Close grip bench:
20 kg x 8
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 x 1
95 kg x 1r
92.5 kg x 1r x 2s
2 minutes rest.
This was all right as well.

Pretty good day.

13.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.
135 kg was fine, 140 kg was heavy.
I should have stopped at 135 kg today.
It's all right, tho.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 5s
2 minutes rest.
This was all right. @7.5 - 8.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
That was all right, but I didn't feel like going any heavier on the deadlifts today.

14.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 4s
2 minutes rest.

Press:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 4s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 4
2 minutes rest.

16.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.
This was not so good.
The warm-up sets felt like I had forgotten how to squat.
Not heavy as such, but it felt wrong.
The 130 kg singles wasn't too bad, tho.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 5s
2 minutes rest.
This was all right.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r x 3s
2 minutes rest.
This was okay.

Not the best day I guess, but not the worst day either.

18.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.
This was all right today.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 3s
55 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 5s
2 minutes rest.

Pretty good day.

19.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 x 1
135 x 1
140 kg x 1r
120 kg x 2r x 2s
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 5
85 x 3
90 x 2
95 kg x 1r x 3s
85 kg x 3r x 2s
2 minutes rest.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 5s
2 minutes rest.

21.03.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
130 kg x 1r x 5s
2 minutes rest.

OHP:
20 kg x 5 x 2
30 x 5
40 x 5
45 x 5
50 x 3
55 x 2
57.5 x 1
60 kg x 1r x 5s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
90 kg x 1r x 5s
2 minutes rest.

Pretty good day.