Exodus Strength

5/18/22
Deadlift: 365 x 1 x 10 (EMOM)
Dips: BW x 12,10,10,8
Band Assisted Wide Pull Ups: 3 x 12
LISS

On call starting tomorrow through the weekend

5/20/22
Squat: 315 x 4 x 2, 325 x 9 @~7
Bench: 198 x 4 x 2, 198 x 11 @ 8

On call so quick session. Feeling physically better.

5/21/22
Deadlift: 420 x 1, 440 x 1 x 4
Press: 125 x 5 x 2, 135 x 3 x 3, 135 x 8
Hammer curl: 45 x 10 x 3

5/22/22
Squat: 280 x 8,8,10
Bench: 180 x 8,8,13

Quick session. Managed to do some sort of training every day of this call stretch so that’s great. Turnover tomorrow and then go to Michigan Tuesday until Memorial Day.

5/24/22
Deadlift: 355 x 1 x 15
Dips: 235 x 10,8,6,6,6
Chins: 10,8,8

5/25/22
Squat: 315 x 6,6,10
Bench: 195 x 6,6,10

5/27/22
Deadlift: 410 x 1 x 10 (EMOM)
OHP: 140 x 3 x 3, 145 x 1,1,7
Hammer Curl: 45 x 8 x 3

5/30/22
Squat: 345 x 4 x 2, 345 x 6
Bench: 215 x 4 x 2, 215 x 5
15’ Incline Treadmill

Wedding Saturday night + 8.5 hour car ride yesterday made today a little harder than it should have been

5/31/22
Deadlift: 505 x 1 x 5
Dips: 245 x 8, 245 x 5 x 5
Chins: BW x 8 x 4

6/2/22
Squat: 335 x 8, 335 x 5 x 3
Bench: 198 x 5 x 5
EZ Curl: 70 x 12 x 4

Feeling better

6/3/22
Deadlift: 440 x 3 x 8
RDL: 295 x 8 x 3
Press: 135 x 5 x 4, 145 x 3 x 2
A1. DB Incline: 65 x 8 x 3, 60 x 8
A2. DB Row: 95 x 8 x 4

That was kind of an exhausting session but everything moved well. Playing golf for the first time tomorrow so let’s see how this goes

6/5/22
SSB Squat, Beltless: 285 x 6 x 3
Bench: 135 x 8, 160 x 6, 185 x 4 x 2, 210 x 3 x 2
A1. DB Curl: 40 x 10 x 4
A2. LTE: 80 x 8 x 4

6/6/22
Deficit DL: 375 x 6 x 3
Dips: 232.5 x 12, 232.5 x 8 x 3

Cable curl: 11 plate x 27,24
V bar Pushdown: 14 plate x 30,25
DB Lateral Raise: 20 x 25,19

6/7/22
Pause SQ, beltless: 225 x 5 x 6
Bench: 210 x 8 @ 8
Wide Pulldown: 170 x 8 x 3

6/9/22
Squat: 385 x 5, 385 x 3 x 3
Bench: 210 x 3 x 4, 200 x 6 x 3

Hopefully curls + cardio at the apartment gym later this afternoon. Ran out of time this AM. Go on call this afternoon until next Wednesday morning.

6/16/22
2ct Pause Deadlift: 418 x 4
Bench: 198 x 3, 220 x 3, 185 x 5 x 3, 185 x 4 x 2
DB Incline: 65 x 8, 60 x 12,10
Wide Pulldown: 130 x 15 x 2, 140 x 15

6/18/22
Spoto press: 200 x 4 @ 7
Squat: 335 x 3, 385 x 3 @7.5-8, 325 x 4 x 6
Cheaty Row: 225 x 10 x 3

Top set of squats felt kind of crappy but volume work felt clean

Time to start logging again

7/17/22
Squat w/ belt: 365 x 3, 305 x 5 x 6
CG Floor Press: 160 x 10, 170 x 10, 175 x 10 x 2
DB Curl: 40 x 12,12,10
DB Rear Delt: 22.5 x 15 x 3

Some incline walking as well

7/20/22
Press: 115 x 8, 120 x 8, 125 x 8
Belt Squat: 315 x 12, 365 x 12 x 2
Arsenal Flye: 35 x 15, 40 x 12
Plank: 3 x 1:00

7/22/22
SSB Squat: 270 x 8, 295 x 8, 310 x 8
High Incline Vench: 155 x 10, 160 x 10 x 2
DB Curl: 40 x 15,12
Rope Pushdown: 100 x 15 x 2

7/23/22
Deficit DL: 355 x 8, 365 x 8 x 2
DB Bench: 70 x 15, 65 x 12 x 2
Medium Pulldown: 140 x 20, 16