Exodus Strength

13.01.2024

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

Overhead press:
20 kg x 10
30 x 8
35 x 6
40 x 4
45 kg x 3r x 4s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 5
50 x 5
60 x 4
65 x 3
70 x 3
75 x 2
80 kg x 2r x 5s
2 minutes rest.

16.01.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
110 kg x 2r x 5s
90 kg x 3r
2 minutes rest.
Felt good.

Bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 kg x 2r x 5s
70 kg x 3r
2 minutes rest.
This was all right.

SLRDL:
50 kg x 5
70 x 5
90 kg x 5r x 3s
2 minutes rest.
Nice and easy.

Pretty good day.

17.01.2024

Just a short / light day today.
Warm up was shoveling snow for an hour or so.
Then I did:

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 x 2
51 x 1
54 kg x 1r
2 minutes rest.

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

slowmotion wrote: ↑Sun Dec 17, 2023 7:33 am 17.12.2023

Also, this morning my body weight was 88,9 kg, so I can finally say I am below 90 kg body weight.
That also means I've lost over 35 kg since I started lifting. I'm pleased with that.

That’s incredible progress!

MailmanMuscle wrote: ↑Wed Jan 17, 2024 9:57 pm

slowmotion wrote: ↑Sun Dec 17, 2023 7:33 am 17.12.2023

Also, this morning my body weight was 88,9 kg, so I can finally say I am below 90 kg body weight.
That also means I've lost over 35 kg since I started lifting. I'm pleased with that.

That’s incredible progress!

Thank you! The plan now is to try to figure out how much good food I can eat while still staying under 90 kg. And to keep lifting, of course.

20.01.2024

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

Bench:
20 kg x 5 x 2
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
87.5 x 1
90 kg x 1r
81 kg x 1r x 5s
3 minutes rest.
This was all right.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
130 kg x 2r x 7s
2 minutes rest.
This is about 72% of my current training max.
I stopped after 7 sets, didn't feel like going on.

Pretty good day.

21.01.2024

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 kg x 2r x 3s
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 kg x 3r x 3s
3 minutes rest.

22.01.2024

Light/short day.

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

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 3 x 2
70 x 3
75 x 3
80 x 2
85 kg x 1r
2 minutes rest.

Rack pulls:
50 kg x 5
70 x 5
90 x 5
110 x 4
130 kg x 3r x 3s
2 minutes rest.

24.01.2024

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

Overhead press:
20 kg x 5 x 2
30 x 5 x 2
35 x 3 x 2
40 x 3
45 x 3
48 x 2
51 x 1
54 kg x 1r
52.5 kg x 1r x 5s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5 x 2
50 x 3 x 2
60 x 2 x 2
65 x 2
70 x 2
75 x 2
80 kg x 2r x 3s
2 minutes rest.

27.01.2024

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

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 4
65 x 3
70 x 2
75 x 2
80 x 2
85 x 1
87.5 kg x 1r
85 kg x 1r x 3s
2 minutes rest.

That was all I did today.
Better than nothing.

28.01.2024

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 5
45 x 3
48 x 2
51 x 1
54 kg x 1r
2 minutes rest.

Close grip bench:
20 kg x 10
40 x 8
50 x 7
60 x 6
65 x 5
70 x 4
75 x 3
80 x 2
85 kg x 1r
2 minutes rest.

30.01.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
120 kg x 1r x 5s EMOM
I read too many books about lifting it seems,
so it's tempting to try out different stuff just to see what happens.
To be continued ....

Bench:
20 kg x 10
40 x 5
50 x 5
60 x 5
65 x 5
70 x 4
75 x 3
80 x 2
85 x 1
90 kg x 1r
72.5 kg x 3r x 3s
2 minutes rest.
Back to the regular programming.

Deads:
50 kg x 5
80 x 5
100 x 4
120 x 3
130 x 2
140 x 1
150 kg x 1r x 5s
2 minutes rest.
This was all right, not heavy.

Pretty good day.

31.01.2024

Short/light day.

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 3
110 x 2
115 x 1
120 x 1
125 kg x 1r
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 4
45 x 3
48 x 2
51 x 1
54 kg x 1r
2 minutes rest.

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

01.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 5 x 2
90 x 3
100 kg x 3r x 3s
2 minutes rest.

Bench:
20 kg x 10
40 x 8
50 x 7
60 x 5
65 x 4
70 kg x 3r x 3s
2 minutes rest.

Another light day.

06.02.2024

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

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 3
45 x 2
48 x 2
51 kg x 1r
45 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 4
65 x 3
70 x 3
75 x 2
80 x 1
85 kg x 1r
72.5 kg x 2r x 2s
2 minutes rest.

I haven't been feeling well, so I haven't lifted for a couple of days.
Back at it today, and as expected everything felt really heavy.
It was all right, tho.
And my knees feels better now.

07.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 kg x 1r
2 minutes rest.

Bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 4
70 x 3
75 x 2
80 x 1
85 kg x 1r
2 minutes rest.

Deads:
50 kg x 5
70 x 5
90 x 4
110 x 3
120 x 2
130 x 2
140 x 1
150 x 1
160 kg x 1r
2 minutes rest.

Still being careful,
and no back-off sets today.
It was all right.

08.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 kg x 1r
100 kg x 2r x 2s
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 3
45 x 2
48 x 2
51 kg x 2r
45 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5
50 x 5
60 x 5
65 x 5
70 x 3
75 x 3
80 kg x 2r
72.5 kg x 3r x 2s
2 minutes rest.

10.02.2024

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

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

Rows:
50 kg x 5
70 kg x 5r x 3s
2 minutes rest.

Not a bad day.

11.02.2024

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 x 1
125 kg x 1r
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5
35 x 5
40 x 3
45 x 2
48 x 2
51 kg x 2r
2 minutes rest.

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

Short day today, so no back-off sets on anything.
Not the best day, but not too bad either.

13.02.2024

Warm up today was fairly heavy snow shoveling for about an hour and a half.

Then I did:

Squat:
20 kg x 5 x 5
50 x 5 x 2
70 x 3 x 2
90 x 3
100 x 2
105 x 2
110 x 1
115 x 1
120 kg x 1r
100 kg x 2r x 2s
2 - 3 minutes rest.

Overhead press:
20 kg x 5 x 2
30 x 5 x 2
35 x 5 x 2
40 x 3
45 x 2
48 x 2
51 x 1
54 kg x 1r
50 kg x 2r x 2s
2 minutes rest.

Close grip bench:
20 kg x 5 x 2
40 x 5 x 2
50 x 3 x 3
60 x 3
65 x 3
70 kg x 3r x 7s
2 minutes rest.

Pretty good day.