Exodus Strength

Friday:
DL:
160x1
180x1

First time lifting 4 plates with a sub-130kg squat. The beltless Stiff-leg Deadlifts really paid off! I didn't need to brace like my life depended on it, time didn't slow down, no tunnel-vision, back stayed flat. Overall the cleanest 4plate DL I've ever did.

Saturday:
Bench:
84.5x6x8

Tricep-Pushdowns:
30x22

DB-Curlz:
5x10

Got my new bench today, and a cold so I went with a 3kg increase. Had to figure out how to set up properly on the new bench, had it by the 4th set.
Very pleased.

ETA: That's 80% of my bench PR for 8 sets of 6 with room for more.

Bench:
85.5x6x8

Puh... Still got this cold, slept 2hrs last night and strained my left bicep over the weekend. Now my hands are developing blisters across the palms from all the benching. Didn't feel that heavy, but today was friggin hard. Oh yeah, misloaded the bar by a kilo too. Repeat on weds with more sleep and I should be fine.

Bench:
85.5x6x8

Tricep-Pushdowns:
35x15

DB-Curlz:
15x10x3

DR:
13x10x3

Still have this cold, still didn't really sleep, had massive cramps in my hamstrings for 10 minutes before this session, Bench warm-ups were surprisingly easy so I just went ahead. Major shitshow, had cramps on every set, all reps went well though.

DL:
130x1x15

SLDL (bl):
120x5x5

My cold is not getting better, Session was good regardless. Starting a new singles cycle. I'll repeat the DL work with a higher TM and try to build up to a decent amount of belt-less SLDL work.

Bench:
88x6x8

Curlz:
15x11x3

DR:
13x10x3

Feeling a bit better today. Bench starts to get tough. 8 sets were no problem, but definitely harder. Will take one more jump next seturday to 90-91kg (86% of PR), even if I have to drop to 6-7 sets or do 8-6-7 or so on the following sessions. It most likely will be useful volume and I want to keep up the momentum for a bit. After that I'll leverage said momentum into a low volume strength block and see what's up.

Bench:
88x6x6

Bent Row:
60x12x3

Went with 6 sets today. My right anterior deltoid was a little iffy, had to do slow eccentrics on the first 2 reps of every set. I'd rather be a little more recovered by the next session in 48h and get 8 sets with 80h to recover after, than push through the pain and risk to derail this block.

Even though this is a lot of fun and I could keep going a lot longer, I should limit this to 4 weeks and 2% increments the next time I run this. I'm probably ready for a deload by next week, but I'll keep pushing another week just to see what will happen.

Bench:
88x6x8

Bent Row:
60x14x3


Got 8 sets easy today. Try 8 sets with 91kg on Saturday. Should work.

DL:
143x1x12

SLDL:
120x5x5

Maybe I'll add a set of SLDL next week.

Bench:
91x6x6

DB-Curlz:
15x11x4

Ok didn't work, lol. Hit an @10 on set 6 and stopped there. I suspect yesterdays DL session had some effect on it, but it very well may be that fatigue starts to build up, I feel fine and I can throw my warm-up weights around but I'm getting tired by the time I get to my working sets. I definitely progressed weights too fast, since I averaged 4% weekly jumps after starting with 75% that was to be expected. I'll go for 6 sets the next two sessions and start a strength block the following week. In the next volume block I will focus on the volume and take 2% jumps.

Bench:
88x5
98x2 (PR)
98x4 PR!
88x9 (PR)

Rows:
60x14x4

DB-Curlz:
15x14

Funny how I'm not recovering like someone flipped a switch. Whatever, Hypertrophy is won, now I'll go with Nuckols 3x inter. low volume Bench brogram. Interested in how that'll work out.

My Right ant. Deltoid was feeling funny like last week. Thought screw it, loaded 98 did an easy double, Which is a small Rep PR, then went for a triple and got 4 instead, which is a PR! Then went for an AMRAP with 88 just because, and got me another REP PR.

Bench:
98x1x2
103x1x5

Bent Row:
70x8x5

DB-Curlz:
15x12x3

DR:
13x14x3

DL:
153x1x10

SLDL:
120x5x7 (bl)

Nice and easy. Add 5kg to SLDL. Or a set.

Bench:
105x1
100x1x10

Bench:
100x1
105x1x5

Wednesday:
Bench:
100x1
105x1
110x1
100x1x6
90x3x2

Friday:
DL:
150x1
160x1x8

SLDL:
125x5x6