Exodus Strength

2024 Mar 27 Wed

Main
Ssb Squat: 300 x 5 x 5
Bench: 275 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 210 x 5s x 10r

Aux
Skull Crushers: 100 x 5 x 5
EZ Curls: 100 x 5 x 5

Tonnage
Ssb Squat: 7,500
Bench: (4,125 + 3,900) = 8,025
Dumbbell Bench: 6,480
T-Bar Rows: 10,500
Skull Crushers: 2,500
EZ Curls: 2,500
———————————————————-
Total: 37,505

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Good times.

2024 Mar 28 Thursday (off day)

Deadlift: 505 x 1 x 1
Bench: 290 x 4r

I know I’m a broken record but you have got to update the title of this log.

I mean when you throw in a random 505 conventional DL just because you feel like it…

DCR wrote: ↑Thu Mar 28, 2024 8:00 pm I know I’m a broken record but you have got to update the title of this log.

I mean when you throw in a random 505 conventional DL just because you feel like it…

I know!
I’m ashamed of how little grip and running I’ve done lately!
Things will change this weekend!

2024 Mar 29 Friday

Main
Ssb Squat: 320 x 3s x 5r
Ssb Squat: 260 x 3s x 5r
Bench: 275 x 5 x 5
T-Bar Rows: 210 x 5s x 10r

Aux
Nothing. F.

Tonnage
Ssb Squat: (4,800 + 3,900) = 8,700
Bench: 6,875
T-Bar Rows: 10,500
—————————————————————
Total: 26,075

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Tonnage and volume a little lower today. Intensity a little higher.

I had planned on trap bar deads today. Was sore from squatting on M and W. But something told me to squat instead. I’m old enough and injured enough now that I heed these hunches.

2024 Mar 30 Saturday (Off Day)

Bench: 290 x 2s x 1r
Bench: 290 x 1s x 2r

Jefferson Curls

Goal was 4 reps of at least 290. If it felt easy I’d go heavier. Did not feel easy. So, did not go heavier.

2024 APR 02 Tuesday (mini sick session)

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
T-Bar Rows: 200 x 6s x 10r

Aux
Ab Mat: update later

Tonnage
Ssb Squat: 4,500
Bench: 4,200
T-Bar Rows: 12,000
————————————
Total: 20,700

#################

Friday of last week was a great workout. Benching 275 x 5 x 5 felt good. Session left me invigorated. But, I vomited in the middle for some (at the time) unknown reason.
Turned out I had bronchitis. Hour after my session ended on Friday night everything went to shit. Lots of mucus in lungs over the weekend. Terrible coughing and wheezing. Sick enough that I skipped my session yesterday.
Cautiously worked out today. Decided I’d strictly limit my volume and tonnage.
Think I’m threading the needle welll enough.
Tomorrow, back to work.
Good times.

hector wrote: ↑Tue Apr 02, 2024 3:35 pmFriday of last week was a great workout. Benching 275 x 5 x 5 felt good. Session left me invigorated. But, I vomited in the middle for some (at the time) unknown reason.

LOL’d that you didn’t consider vomiting during your Friday session to be worth mentioning in that log entry.

I hope you're getting well!

DCR wrote: ↑Tue Apr 02, 2024 9:10 pm

hector wrote: ↑Tue Apr 02, 2024 3:35 pmFriday of last week was a great workout. Benching 275 x 5 x 5 felt good. Session left me invigorated. But, I vomited in the middle for some (at the time) unknown reason.

LOL’d that you didn’t consider vomiting during your Friday session to be worth mentioning in that log entry.

Seemed a minor detail on an otherwise awesome session!

platypus wrote: ↑Wed Apr 03, 2024 9:15 am I hope you're getting well!

@platypus , thank you! Me too. Symptoms persist, but I think they’re improving.

2024 APR 04 Thursday

Main
Ssb Squat: 310 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 6s x 10r

Aux
Skull Crushers: 100 x 5 x 5
Ab Mat: 2s x 10r
Flutter Kicks: 2 sets

Tonnage
Ssb Squat: 4,650
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
Skull Crushers: 2,500
——————————————-
Total: 30,220

####################

Took it a little easy this session, still sick. Didn’t vomit during my lifting session. Did spontaneously vomit on myself while driving yesterday. So, that was gross. (Only a small amount, still gross.)

Ab wheel has caused this weird, deep pain along lower ab and groin every time I’ve tried it for the past several months. I’ve decided to stop using this as an excuse to skip abs. So tonight I did ab mat and then flutter kicks. Ab mat was fine. Flutter kicks caused the same sort of pain as ab wheel, but to a much smaller extent. Maybe doing flutter kicks for awhile will let me build back up pain-free ab wheel.

2024 MAR 05 Friday (off day)

Bench: 290 x 2 x 2
Bench: 300 x 1 x 1

EZ Curls: 100 x 5s x 8r

2024 MAR 06 Saturday

Main
Ssb Squat: 315 x 3s x 5r
Bench: 280 x 3s x 5r
Dumbbell Bench: 90’s x 3s x 8r
T-Bar Rows: 200 x 6s x 10r

Aux
Ab Mat + Flutter Kicks

Tonnage
Ssb Squat: 4,725
Bench: 4,200
Dumbbell Bench: 4,320
T-Bar Rows: 12,000
——————————————-
Total: 25,245

#####################

Another session where I ran intensity a little higher and tonnage a little lower.

2024 MAR 07 Sunday (Off Day, Bench Singles)

Bench: 290 x 1s x 2r
Bench: 300 x 2s x 1r

#################

Reason for bench singles on off days is the article below. (Need to be disciplined to actually stick to this for more than a week.)

2024 Mar 08 Monday

Main
Ssb Squat: 315 x 3s x 5r
Bench: 270 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r

Aux
Update later

Tonnage
Ssb Squat: 4,725
Bench: 6,750
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————
Total: 25,795

####################

Good times.
Rushed, but I feel so lucky to be able to lift at all.

2024 MAR 09 Tuesday (Off Day)

Bench: 290 x 1s x 4r

**************************************

Idea on my off days, per guidance from DadWhoLiftsAndRuns, is to do four heavy bench singles. Not grinders, but heavy.

Instead of singles I just did all my reps as a single set of 4. Speed wasn’t bad. So I will up weight next off day.

hector wrote: ↑Tue Apr 09, 2024 1:55 pm Instead of singles I just did all my reps as a single set of 4.

That's what winning looks like!

I'm looking forward to seeing how your bench every day journey goes.

2024 APR 10 Wed

Main
Ssb Squat: 320 x 3s x 5r
Bench: 280 x 4s x 5r
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 200 x 5s x 10r

Aux
Fill in later

Tonnage
Ssb Squat: 4,800
Bench: 5,600
Dumbbell Bench: 4,320
T-Bar Rows: 10,000
——————————————-
Total: 24,720

#####################

Benching 280 x 4 sets x 5 reps felt great. I think those off-day heavy bench singles are working.

hector wrote: ↑Wed Apr 10, 2024 2:19 pmBenching 280 x 4 sets x 5 reps felt great. I think those off-day heavy bench singles are working.

.. and the 4s…