Exodus Strength

Good work on the Bench PR!

ChrisMcCarthy1979 wrote: ↑Wed May 22, 2019 2:22 pm Good work on the Bench PR!

Thank you!

May 23

Front Squat 5×5 @165lb

Bench 1@90% (238lb), 12×4@75% (198lb)

Deadlift 1@90% (415lb), 10×1@85% (390lb)

3ct Pause Bench 10min AMRAP @135lb

DB LTEs

May 25

Squat 6×6 @65% (225lb)
Bench 1@92.5% (245lb) -fail!-
12×6@ 65% (175lb)
SGDL 1@9 (360lb)
Pulldowns and DB LTEs

Squat 6×4 @75% (265lb)
Bench w/Slingshot 3×1@100% (267.5lb)
Bench 1@75%-95%: 200lb, 215lb, 227.5lb, 240lb, 252.5lb-fail!-
Deficit DL 7×5@60% (280lb)
3ct pause Bench, DB LTEs 10min amrap.

June 3

Squat Walkout @ 100% (355lb), 110% (390lb)
Squat 1@75-90%: 265lb, 295lb (misload), 305lb, 320lbs
Squat 6×6 @65% (230lb)

DB Curl 10min AMRAP @20lb

June 4

Bench 1 @92.5% (247.5lb) -fail- curls may have been a bad idea yesterday.

10×6 @65% (175lb)

Started up with work again... all kinds of new fatigue.

Between that, my calorie deficit and life stuff my lifts crashed for a bit and I messed up my plans going into my last 2 weeks of meet prep.

Basically I've just been going in every day I can and hitting @8-9 singles for Squat and Bench. This worked for peaking my squat before.

Finally back on some kind of plan as of Tuesday. I'm just going to get a few good hard sessions in with HVLF ish sets and reps, hit some heavy deadlifts on Saturday, and taper hard from there until the meet next Saturday.

June 25

Bench 1@9 (240lb) 10×3@75% (190lb)
Squat 8×1 @80% (315lb)

June 26
Deadlift 1@8.5 (440lb), 4×3/4×2 @75% of single (335lb)

Have a great meet, @Paul

Wilhelm wrote: ↑Thu Jun 27, 2019 1:10 pm Have a great meet, @Paul

X2!!

Wilhelm wrote: ↑Thu Jun 27, 2019 1:10 pm Have a great meet, Paul

ChrisMcCarthy1979 wrote: ↑Fri Jun 28, 2019 12:28 am

Wilhelm wrote: ↑Thu Jun 27, 2019 1:10 pm Have a great meet, Paul

X2!!

Thanks you! I'll be sure to post an update and hopefully some video.

Sunday

Deadlift up to 465lb. This was a PR, and felt pretty easy. Video shows form is a little round, but moved fast. Wondering if pulling in socks vs vans may have helped...

Went 8/9 at my first meet today and got 3rd overall for men's open (wilks) and best or second best rookie... there was some weirdness with the awards. My little trophy says "best" though. I'll update if I figure it out.

Squat: 185kg (407lb)

Bench: 110kg (242lb), failed 117.5kg (258.5lb)

Deadlift: 215 kg (473lb)

Disappointed in my bench. No PRs there.

Squat finally broke the 400lb mark I've been fighting with for a couple years. I think it was largely a mental block, as it moved really well.

Deadlift gave hints of PRs to come throughout training. 28lb raw PR (hook grip). 8lb PR over my strapped PR from a week ago. I'm stoked about the PR, but I might have had more in me.

In the last few months my deads have gone up almost 50lb... and I don't feel like I did much. I'll definitely be doing some "block reviews" to see if I can repeat the success. It's also possible I was just being a wimp before.

I'll post some clips from insta when I get them uploaded.

Congratulations, @Paul ! \o/

Excellent work.

Congrats, Paul! Your training seems to be working.

Wilhelm wrote: ↑Sat Jul 06, 2019 5:50 pm Congratulations, @Paul ! \o/

Excellent work.

JohnHelton wrote: ↑Sun Jul 07, 2019 8:33 am Congrats, Paul! Your training seems to be working.

Thank you sirs!

Jan. 3

Life has been crazy since July. Too much to go into here, but I'm back logging now after 3 months off and 3 more of 1 session every week or two at best. Finally getting some stability and building up some momentum:

Bench 9×4@72.5%(175lb)
Squat 5×5@245lb
DB Bench AMRAP, EMOM, AMRAP@45lb
Pulldown AEA @110lb
Tricep Pushdown AEA @80lb
BB Curl AEA@45lb
Upright Row AEA @45lb

Jan 4

Deadlift 1@8 (425lb)
BB Row 5×5@175lb
"Chindown" AEA 5min @ 110lb
BB curl AEA 5min@ 45lb 16/8/8/8/7/6/12
Upright Row AEA 5min @ 45lb 18/9/9/9/9/9/12

Jan 5
Bench w/ slingshot 3×1@100% (240lb)
Bench 8×1@85% (205lb)
Squat 5×5@245lb
DB Bench AEA 5min @45lb 18/8/8/8/8/6/10
Pulldown AEA 5min @110lb 19/7/6/6/6/5/8

Jan. 7

Bench 1@8 (225), 9×6 @65% (160lb)
Squat 5×5 @245lb
DB Bench AEA×5 min @45lb 16/8/8/8/8/6/10
Pulldown AEA×5 min @110lb 16/8/7/7/4/6/8
Tricep Pushdown AEA×5 min @80lb 20/10/10/10/9/8/12
BB Curl AEA ×5 min @45lb 16/8/6/5/5/5/10
Upright Row AEA ×5 min @45lb 16/8/7/7/7/7/10

Jan. 9

Bench 1@8 (225lb) 9×4@72.5% (175lb)
Pulldown AEA × 5 min @110lb 18/8/6/5/5/5/8
DB Bench AEA × 5 min @50lb 16/8/7/7/7/7/175lb
BB Curl AEA × 5 min @45lb 20/7/6/5/6/5/175lb 22
Tricep Pushdown AEA × 5 min @80lb 20/10/9/8/8/8/13

Jan. 11

Bench 1@8 (225), 9×6 @65% (160lb)

Jan. 13

Bench 1@8 (225lb), 9×4 @72.5% (175lb)
Squat 1@8 (335lb), 5×5@250lb
DB Bench, Pulldown, Leg press, Tricep Pushdown, BB Curl: AEA ×5min

Jan 16
Bench w/slingshot 3×1@100% (245lb), 1×2@245lb
Bench 8×2@85% (205lb)
Pulldown, DB Bench, Cable Row, Tricep Pushdown, BB Curl: AEA × 5 min.

Jan. 17

Deadlift 1@8 (425lb) 10×1@75% (335lb)
RGBP AEA × 5 min @ 135lb 14/7/7/6/6/5/10
"Chindown", Leg Press, Upright Row: AEA × 5 min

Attempted "Thors Hammer Challenge." A couple of days ago. Pretty easy with either side. Not sure if I'm doing it right.