Exodus Strength

Hey there dudes,

Been looking for a new forum to log in and keep me accountable.

Background: 6'0, 185lbs, 26 years old.

High Bar Squat: 350lbs
Front Squat: 310lbs
Bench: 230lbs.
Press: 155lbs
Deadlift: ?

Been lifting hard and consistently for the last 15 months (had some prior experience in the 18-20 realm but borderline nonexistent in the space between). I have just started deadlifting around a month ago for the first time since starting training again, as I had some previous lower back issues I wanted the all clear on before jumping in.

Currently running Jacked and Tan 2.0 by Cody Lefever of GZCL:

http://swoleateveryheight.blogspot.co.u ... an-20.html

Ironic title, honest. It's a ridiculous volume 12 week programme and I've been loving it. My current goals are:

1. Finish this program, continue gaining weight consistently (currently at around 3800kcal a day, trying to gain a half pound a week.)
2. Six week cut to try and get leaned up for the first time since starting training (started off very underweight, gained a lot of poundage since).
3. Train consistently for another year at a surplus, get up to 200lbs, hit the 1200lb club and compete in a meet!

Today: 15/03/2018

Week 5 Day 3

Front Squat
132.5kg x 2
115kg x 2, 2, 2
115kg x 6 (AMRAP)

Back Squat
127.5kg x 2, 2, 2, 2, 2, 2, 2

Lunge

50kg x 6, 6, 6

Chins

BW + 14kg x 6, 6, 6

Leg Extensions + Leg Curls + Wide Grip Lat Pulldown + EZ Bar Curl (4 sets of 12)

Look forward to conversing with all of you!

Welcome! You’ve got a good start going in terms of numbers.

Welcome.

I ****ing love squats. Deadlifts are a different story though.

I too, hate the squats...welcome

mgil wrote: ↑Thu Mar 15, 2018 4:31 pm Welcome! You’ve got a good start going in terms of numbers.

Thank you. A lot of the last year has been rebuilding so I'm finally ready to take off running now.

SpinyNorman wrote: ↑Thu Mar 15, 2018 5:28 pm Welcome.

I ****ing love squats. Deadlifts are a different story though.

Treasonous talk!

mbasic wrote: ↑Thu Mar 15, 2018 6:29 pm I too, hate the squats...welcome

Much better.

Week 5 Day 4

Military Press
65kg x 2
60kg x 2, 2, 2, 5 (AMRAP)

Pin Press (Chest Level)
90kg x 2
92.5kg x 2
95kg x 2
97.5kg x 2
100kg x 2, 2

Legs Up Bench
85kg x 2, 2, 2, 2, 2, 2, 2

Push Press
60kg x 6, 6, 5, 5

Cable Tricep Extensions + Lateral Raises + Pec Flyes + Face Pulls (4 sets of 12)

Holy doubles. Overhead press went mediocre but bench was flying so that's great. The next week of the programme is working up to 1RM on squat, bench, front squat and military but this is the peak of accumulated volume, so I'm not concerned if I don't break away much from where I started. It's very common from what I've seen on the programme to do poorly in week 6 and then tear it up after tapering in week 12.

Week 6 Day 1.

High Bar Back Squat
Built up to 165kg (363lbs) x 1. PR

Video here.

Sumo Deadlift
Built up to 165kg (363lbs) x 1. PR

150kg x 1
160kg x 1
165kg x 1

Leg Extensions + Leg Curls + Cable Row + Concentration Curls (4 sets of 10)

Best day at the gym in a long ass time boys, we're finally getting there! I'm expecting great things once I taper the volume over the next six weeks.

This is the first time I've gone heavy on deadlifts (as mentioned in previous post) in many years and I'm new to sumo, so form critique on that (or the squat) would be exceptionally appreciated, as I live in constant fear of revisiting snap city. Think I have some more in the tank right now, was being conservative, and I imagine that'll only further improve once I iron out the subtleties of the technique.

Week 6 Day 2

Bench
Work up to 110kg x 1 (242lbs) PR

Cable Tricep Pushdowns + Lateral Raises + Pec Flyes + Face Pulls (4 sets of 10)

Had another 5+lbs in the bank on this, finally my bench is on its way to not being a great source of shame for my family.

Congratulations on the sweet bench PR, @eternalmediate!

Wilhelm wrote: ↑Wed Mar 21, 2018 7:02 am Congratulations on the sweet bench PR, @eternalmediate!

Thanks very much my man. I'm very excited that I'm seeing progress at the halfway point, should mean much bigger stuff to come in six weeks once I've actualised the fatigue. Turns out insufferable volume = gains, who knew.

Week 6 Day 3

Front Squat
Build to up to 142.5kg x 1 (314lbs) PR
Followed by 145kg x 1 (319lbs) PR

Training buddy told me the first moved quick so I went for more and it popped right up. Another 10lbs added to this abominable lift.

Leg Extensions + Leg Curls + Wide Grip Lat Pulldown + EZ Bar Curl (4 sets of 10)

Week 6 Day 4

Military Press
70kg x F
67.5kg x F
65kg x 3 (145lbs)

Pin Press (Chest Level)
Build up to 100kg x 1
102.5kg x 1
105kg x 1

Cable Tricep Extensions + Lateral Raises + Pec Flyes + Face Pulls (4 sets of 10)

Press fucking suuuuucks, I've hit 67.5 before for a double. With me, my sticking point is so hard at the bottom that if I can budge it past the first two inches then I can probably get it for reps. I'm not a man of anatomical knowledge so if anyone could tell me what this signifies then I'd be grateful.

I was disappointed with this, but just got to remind myself that:
1. This is still the accumulation block.
2. Everything else went up.
3. Of all the lifts to not go well, considering I'm wanting to do a few PL meets in the future, this is obviously the best.

That's testing over and done with, now we move into the intensity mesocycle!

eternalmediate wrote: ↑Thu Mar 22, 2018 7:17 am Front Squat[/b]
Build to up to 142.5kg x 1 (314lbs) PR
Followed by 145kg x 1 (319lbs) PR

Good job on the PRs !!!!!!

mbasic wrote: ↑Fri Mar 23, 2018 5:36 amGood job on the PRs !!!!!!

Thanks buddy, appreciate that. My front squat is closer than it should be to my back squat but I think that's because I've just started reintegrating high bar.

Week 7 Day 1

High Bar Back Squat
140kg x 6 (310lbs) PR?
120kg x 3, 3, 3, 3, 7 (AMRAP)

Conventional Deadlift
110kg x 6
110kg x 6

Single Leg Press
70kg x 12, 10, 10, 9

Plate Rows
100kg x 12, 8, 8, 7 (@10 first set, drop slightly)

Running Nuckols' 2x/week novice progression for deadlifts this cycle seeing as I'm just relearning the lift, so today was very light secondary stance pulls.

I love the title of this training log!

MattimusMaximus wrote: ↑Sun Mar 25, 2018 8:15 am I love the title of this training log!

Haha thanks, kudos to your Conan avatar as well.

Week 7 Day 2

Bench Press
92.5kg x 6 (204lbs) @9
80kg x 3, 3, 3, 3, 8 (AMRAP)

Close Grip Bench
77.5kg x 6, 6, 6, 6, 6 (lots of grinding here, might drop the 1RM percentage slightly)

Incline Bench
55kg x 12, 10, 9, 9

Dumbell Shoulder Press
20kg x 12, 11, 9, 8

First set's bench form was poor (too high on the chest) but I'm still pushing PR numbers so I'm definitely stronger, need to get technique bolted down so I can really push it this cycle.

I've discovered something worse than squats. Running the day after squatting. Much, much worse than just squatting.

AaronM wrote: ↑Mon Mar 26, 2018 6:33 am I've discovered something worse than squats. Running the day after squatting. Much, much worse than just squatting.

Haha christ, I can only imagine. I limit myself to some daily uphill walks and even that feels like having two lead balloons attached to my hips some days.

Week 7 Day 3

Sumo Deadlift
120kg x 5
130kg x 5
140kg x 5
160kg x 1
170kg x 1 PR (374lbs)
140kg x 3

Front Squat
102.5kg x 6, 6, 6, 6, 6

GHR
BW + 5kg x 12, 10, 9, 9

Chin-Ups
BW + 6kg x 12, 9, 8, 7

Nuckols calls for a heavy set of 5 followed by two triples at the same weight week 1, but for zero reason other than I knew I had more in the tank after my test week last week, I worked up to a new PR after the heavy five. Happy I got it, not my most attractive rep but I believe my lumbar doesn't go into flexion. Only been back at deadlifting six weeks so excited for whats to come, hopefully 200 can become a realistic goal in not too lengthy a time frame.

Here's the pull, as always criticism is appreciated.

Congratulations on the PR, @eternalmediate!

I don't know enough about sumo to critique the pull, but bar path looked good.
Looks like it came back into your body once above the knees.
That's good, right?

Great job.

Wilhelm wrote: ↑Thu Mar 29, 2018 4:38 pm Congratulations on the PR, @eternalmediate!

I don't know enough about sumo to critique the pull, but bar path looked good.
Looks like it came back into your body once above the knees.
That's good, right?

Great job.

Haha, thanks buddy. Yeah, once the bar gets past my knees I thrust my hips like I'm a sailor on shore leave. I think I just need to work on keeping the back tight and being faster off the floor, the numbers'll come off technique adjustments alone in the coming weeks methinks.

Week 7 Day 4

Military Press
60kg x 6 (135lbs)
52.5kg x 3, 3, 3, 3, 9 (AMRAP)

Pin Press (Chest Level)
80kg x 7, 7, 7, 7, 7

Legs Up Bench
72.5kg x 6, 6, 6, 6, 6

Fun, quick 1h15 session of pushes. If only the majority were like this and not quad masochism.

Week 8 Day 1

High Bar Back Squat
150kg x 4 (330lbs) PR?
125kg x 2, 2, 2, 2, 5 (AMRAP)

Conventional Deadlift
110kg x 6
115kg x 6
115kg x 6

Single Leg Press
80kg x 10, 10, 10, 10

Plate Rows
105kg x 10, 8, 8, 7

Leg Extensions + Leg Curls + Cable Close Grip Row (4 sets of 18)

Keeping conventional diddlys super light to get it nailed down. Eating 4000kcal a day and getting eight hours of Z's is showing in results, still recovering just fine from the volume.

Week 8 Day 2

Bench Press
100kg x 4 (220lbs) PR
85kg x 2, 2, 2, 2, 8 (AMRAP)

Close Grip Bench
82.5kg x 5, 5, 5, 5, 5

Incline Bench
60kg x 10, 8, 8, 7

Dumbell Shoulder Press
22kg ps x 10, 9, 8, 8

Pec Flies + Tri Pushdowns + Face Pulls + Lat Raises (4 sets of 18)

I think I have two plates for five on a good day (definitely not today though, I hit the safeties on the fourth rep). Loving bench at the moment, feels tight and comfortable for the first time pretty much ever.