Exodus Strength

Squat: 205 x 2 @7; 160 x 5 x 5 @6, every 2.5 minutes
Cardio: Cycled 10.9 miles in 43 minutes, averaging 15.1 mph. Average/normalized/max power: 143/152/440W.

Bench: 155 (86%) x 2 @9; 110 (61%) x 7 x 10 @6-9, every 2.5 minutes.

Didn’t exceed RPE 7 until the 10th set. Then it went south in a hurry, as the bench press is wont to do.

Cardio: Walked and jogged 4.5 miles in 47 minutes, averaging 4.5 mph. It included about a half-mile uphill and fun downhill trail full of ruts and gullies.

Tue., Mar. 21, 2023
Deadlift: 305 (90%) x 1 @9; 205 x 5, 6 @<6, every 2 minutes
Left knee started hurting, so I stopped.
Pushups: 5 sets of 8, EMOM

Wed., Mar. 22, 2023
OHP: 70 x 3 x 3 @<6 every 2 minutes. Stopped because left shoulder was hurting.

Thu., Mar. 23, 2023
Bench: 155 (86%) x 1 @8.5; 120 (67%) x 5 x 11 @6-7, every 2 minutes 30 seconds.
Cardio: Cycled on the indoor trainer for 30 minutes. Warmed up for 10 minutes and then averaged 147W for 17 minutes, so nothing intense.

The shoulder seems fine now. The knee hurts now and then, but I only felt a couple twinges on the bike this evening. It might be from a torn meniscus that was diagnosed some years ago. It used to flare up all the time, but does so only rarely since I started lifting. Anyway, I'm still working my way back from several weeks of quite reduced training, so a few little aches are no surprise.

Fri., Mar. 24, 2023
Cardio: Walked and jogged for 51:35, covering 4.04 miles at an average speed of 4.7 mph.

Sat., Mar. 25, 2023
Cardio: Cycled for 58:35, covering 13.64 miles at an average speed of 14.0 mph. Average/normalized/max power: 137/149/465W.
Hammer curl: right 20 x 11, 11, 9, 7; left 10 x 11 x 4
DB lateral delt raise: 14s x 8 x 4
BB front raise: 30 x 9 x 4
DB rear delt raise: 12.5s x 11 x 4
DB reverse wrist curl: right 12.5 x 11, 11, 9, 7; left 12.5 x 10, 10, 8, 7 (meant to do 12.5s x 11 x 4, but didn't have it)
DB wrist curl: 15s x 10 x 4

Sun., Mar. 26, 2023
Squat: 185 (74%) x 3 @6; 160 (64%) x 5 x 6 @6
BB shrug: 135 x 11 x 4
DB neutral grip wrist curl: 15s x 10 x 4
Chinups, one every 30 seconds: 25

Didn’t feel very well at first, but was fine by the end. I would have done more squats if not for my knee pain from last Tuesday, which is considerably better but hasn't quite disappeared.

Cardio: Walked and jogged 4.29 miles in 55:19, averaging 4.5 mph. The knee seemed fine.
Bench: 165 (92%) x 1 @9; 130 (72%) x (3, 4, 5) x 4, every 2 minutes. Those felt uncommonly good.

Cardio: Cycled on the indoor trainer for 50 minutes. In virtual distance, averaged 12.8 mph and covered 10.61 miles. Did intervals of 30 seconds, 1 minute, 3 minutes, 4 minutes, 1 minute, and 30 seconds, plus 4 more very short maximal spurts. Wattage: average 112, normalized 160, max 769, 4 minutes 195, 3 minutes 198, 1 minute 271, 30 seconds 467.

Cardio: Walked and jogged 4.03 miles in 50:28, averaging 4.8 mph.
Deadlift: 275 (81%) x 1 @7; 205 (60%) x 6 x 5 @5-6, every 2 minutes
My left knee started hurting 8 days ago while I was deadlifting, and I hadn’t done any more of those since then. The knee hurt just a tiny bit on the last set tonight, but I wouldn’t have even noticed it if I hadn’t been on the lookout.

Sat., Apr. 1, 2023
Cardio: Cycled 7.98 miles in 34:17, averaging 14.0 mph. Average/normalized/max power: 132/145/607W.

First exercise since a little in-patient procedure a couple days ago. Waited 48+ hours purely out of caution; I've been feeling fine.

Sun., Apr. 2, 2023
Had some kind of a virus, with a cough and slight fever. It seemed to just last a day, which is pretty rare for me.

Mon., Apr. 3, 2023
Cardio: Walked and jogged a mile in 13 minutes. Kept it minimal because of the bug I had the day before.

Tue., Apr. 4, 2023
Bench: 150 (83%) x 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 2 @7-9, every 2-3 minutes.
Intended to do (1, 2, 3) x 4, but didn’t feel like I quite had the moxie for a triple at the end. The third wave (7th through 9th sets) felt the best.

Wed., Apr. 5, 2023
Cardio: Cycled 7.88 miles in 35:03, averaging 13.5 mph. Average/normalized/max power: 118/131/363W. Went real easy because I was feeling kind of crapola again yesterday evening.

Hammer curls: R 15 x 12 x 4, L 10 x 12 x 4
Lateral delt raise: 10s x 12 x 4
BB front delt raise: 22.5 x 12 x 4
Rear delt raise: 10s x 12 x 4
Reverse wrist curl: 10s x 12 x 4
Regular wrist curl: 10s x 12 x 4
BB shrug: 95 x 12 x 4
Did the dumbbell and barbell stuff with 65-75% of the usual weights but with more reps and at a faster clip. Rest times between exercises were shorter too since I wasn’t messing around microadjusting the weights, so I got through all that in 45 minutes. It was kind of fun, but not much easier if at all.

Thu., Apr. 6, 2023
Squat: 195 (78%) x 3 @7; 160 (64%) x 5 x 6 @6 every 2-2.5 minutes
Cardio: Walked and jogged 3.01 miles in 38:23, averaging 4.7 mph. My right kneecap had been bugging me some since my last jog, three days ago, but I felt it only fleetingly near the end.

Fri., Apr. 7, 2023
OHP: 70 x 3 x 2, 55 x 10 x 3.
Ab rollouts: 4 sets of 10

My shoulders were hurting, so I did only a few of my intended OHP sets with 70. I think at least part of the shoulder pain is from reaching over the top of our tall backyard gate to unlatch it; that used to be easy, but now the gate is sagging so there's a lot more friction to overcome. (Note to self: fix the damn thing.)

Sat., Apr. 8, 2023
Cardio: Cycled 7.82 miles in 35:23, averaging 13.3 mph. Average/normalized/max power: 117/127/371W.

Sun., Apr. 9, 2023
Deadlift: 275 (81%) x 1 @6; 220 (65%) x 6 x 5 @6-7
Felt great at first, but then kind of lousy starting with the 4th work set, so I only did one more after that.

Mon., Apr. 10, 2023
Cardio: Cycled 6.97 miles in 34:49, averaging 12.0 mph. Average/normalized/max power: 97/111/405W. Wasn’t feeling real well, so I went super easy except for one brief effort.
Bench: 165 (92%) x 1 @9; 140 (78%) x 3 x 5 @7-8, starting every 2-2.5 minutes. Paused except on last set.

I decided to do Hanley’s 12-session general strength template again; the benching was session 1. For e1RMs I’m using 225/175/325, which are 5 to 25 pounds below my PRs. I guess I wasn’t supposed to do that single before the work sets, but force of habit held sway.

Hammer curls: R 16 x 10 x 4; L 15 x 10 x 2, 11 x 10 x 2
Lateral raises: 11s x 10 x 4
Barbell front raises: 25 x 10 x 4
Rear raises: 11s x 10 x 4
Reverse wrist curls: 11s x 10 x 4
Regular wrist curls: 11s x 10 x 4
Neutral grip wrist curls: 11s x 10 x 4
Barbell shrugs: 105 x 10 x 4
Chinups: 16 at 20-second intervals, 9 at 30-second intervals (total of 25)

Cardio: Walked and jogged 3.71 miles in 49:51, averaging 4.5 mph. I was finally able to run in a large and scenic undeveloped area near my house. The nearby entrances are guarded by a creek that's normally dry but has been running merrily for the past three months. Today it was finally low enough to hop across without getting wet.

Cardio: Cycled 10.92 miles in 46:13, averaging 14.2 mph. Average/normalized/max power: 127/138/515W
Deadlift: 292.5 (90%) x 1 @8; 235 (72%) x 4 x 6 @6, every 2.5 minutes
Pushups: 5 sets of 8, every minute

Cardio: Walked and jogged 4.5 miles in 55 minutes, with about a 400' elevation change
Bench: 162.5 (93%) x 1 @8, 135 (77%) x 4, 4, 3, 3, 3, 2, 2, 2 (23 total) @7, every 2.5 minutes

Cardio: Cycled 9.53 miles in 40:19, averaging 14.2 mph. Average/normalized/max power: 135/146/388W.
Hammer curls: R 16 x 11 x 4; L 11 x 11 x 4
Lateral raises: 11s x 11 x 4
Barbell front raises:25 x 11 x 4
Rear raises: 11s x 11 x 4
Reverse wrist curls: 11s x 11 x 4
Neutral grip wrist curls: 11s x 12 x 4
Barbell shrugs: 115 x 10 x 4
Chinups: 16 at 20-second intervals, 9 at 30-second intervals (total of 25)
Regular wrist curls: 11s x 11 x 4

Squat: 205 (91%) x 1 @7; 172.5 (77%) x 3 x 7 @6 at 2-minute intervals
BB row: 85 x 10 x 3 with 1-minute rests

Cardio: Walked and jogged 3.75 miles in 49:10, averaging 4.6 mph. Hilly route.
Bench: 155 (89%) x 1 @8; 115 (65%) x 8, 8, 7, 7, 6, 5, 5 (46 total) @7, at 2.5-minute intervals
Ab rollouts: 4 sets of 10

Deadlift: 285 x 1 @9; 260 x 3, 3, 3, 3, 2 (14 total) @7-8, at 2-2.5 minutes intervals
OHP: 45 x 6 x 4 (was supposed to do a single and a 7-minute AMRAP, but left shoulder was hurting)
Cardio: Cycled 13.6 miles in 55:48, averaging 14.7 mph. Average/normalized/max power: 136/148/418W.

Cardio: Cycled 10.43 miles in 45:39, averaging 13.7 mph. Average/normalized/max power: 120/130/569W. Just a bit of active recovery; I made a point of keeping my cadence up, and averaged 93 rpm.

Cardio: Walked and jogged 1.6 miles in 25 minutes on a trail I'd never been on before. It started out nice but soon became steep, primitive, and intermittent. I didn't feel like traipsing around in knee-high vegetation that included poison oak trying to find the next section, so I beat an early retreat.
Bench: 157.5 (90%) x 1 @8; 142.5 (81%) x 3, 3, 3, 2, 2, 2 (15) @7, at 2.5-minute intervals