Exodus Strength

22.03.2023

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.

Bench:
20 kg x 10
40 x 5
60 x 5
70 x 5
80 x 3
85 x 2
91 kg x 1r x 5s
2 minutes rest.

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

23.03.2023

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
132.5 kg x 1r x 2s
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 5s
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.

26.03.2023

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

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

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

28.03.2023

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

30.03.2023

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

Bench:
20 kg x 10
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
90 kg x 2r x 2s
2 minutes rest.
This was all right.
The 100 kg single wasn't planned, but what the hell.

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,
but I didn't feel like going any heavier today.

Not a bad day.

01.04.2023

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.

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.

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.

04.04.2023

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


The first squat warm up sets felt heavier than expected,
but after I got going everything felt pretty good.
A good day.

05.04.2023

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

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

Nothing much to say about this.
Pretty good day.

06.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 5
120 x 3
125 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 x 1
61 kg x 1r x 2s
46 kg x 5r 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 4
85 x 2
90 x 1
95 kg x 1r x 2s
2 minutes rest.

It's fucking snowing again.

07.04.2023

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 x 1
97.5 kg x 1r x 2s
87.5 kg x 2r x 3s
2 minutes rest.

Barbell rows ( from hang ):
50 kg x 5
70 kg x 5r x 4s
2 minutes rest.

Not a bad day.

10.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3 x 2
120 x 2 x 2
125 x 2
130 kg x 1r x 2s
135 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 4
55 x 3
57.5 x 2
60 kg x 1r x 2s
61 kg x 1r x 3s
2 minutes rest.

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

11.04.2023

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

Bench:
20 kg x 5 x 2
40 x 5
60 x 5
70 x 5
80 x 4
85 x 3
90 x 2
95 kg x 1r x 3s
90 kg x 2r x 2s
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 kg x 1r x 2s
2 minutes rest.

I'm not feeling all that well at the moment,
got a sore throat and a headache.
So I wasn't sure about lifting today,
but it turned out better than I expected.
Not such a bad day after all.

12.04.2023

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

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

Still not feeling well.
But I got it done, anyway.
Not too bad.

18.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 1
130 kg x 1r x 2s
135 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 4
55 x 3
57.5 x 2
60 kg x 1r x 2s
61 kg x 1r 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 4
85 x 3
90 kg x 2r x 2s
2 minutes rest.

I haven't lifted for almost a week because I've been sick,
but I'm feeling better again now, so I started up again today.
I can't say it was the best session ever, but it wasn't too bad.

19.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 4
120 x 3
125 x 2
130 kg x 1r x 2s
135 kg x 1r x 3s
2 minutes rest.
This was all right.

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 2s
97.5 kg x 1r x 2s
2 minutes rest.
This was bloody heavy.

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 5s
2 minutes rest.
This felt pretty good.

Today felt much better than yesterday.
Almost back to normal. Maybe.

20.04.2023

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

And today everything was bloody heavy again.
I guess it just takes a bit longer to get back to normal after being sick
at my age, even if age is nothing but a number.

22.04.2023

Squat:
20 kg x 5 x 5
50 x 5
70 x 5
90 x 5
110 x 3
120 x 2
125 x 2
130 kg x 1r x 5s
2 minutes rest.
This felt pretty good today.

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.
Not too bad.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
140 x 2
150 x 1
160 kg x 1r
170 kg x 1r
175 kg x 1r
170 kg x 1r x 2s
2 minutes rest.
This was pretty good.
I had planned 5 singles with 160 kg,
but that was too easy today,
so I added a bit of weight on the bar.
Felt good.

All in all a pretty good day.

And 2 days later, you are pulling more than anticipated. The body is pretty weird/remarkable. I'm glad you seem to be feeling better.

JohnHelton wrote: ↑Sat Apr 22, 2023 10:26 am And 2 days later, you are pulling more than anticipated. The body is pretty weird/remarkable. I'm glad you seem to be feeling better.

Thank you! Yes, I am feeling much better again. Almost back to normal.

Yes, it's kind of weird, isn't it? But sometimes we surprise ourselves. We are not machines.

23.04.2023

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

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

Pretty good day, no surprises.