Exodus Strength

1/6/22

8th Cycle - Week One reps/sets

Deadlift - 180kg *1, 155kg 3*2
Glute Ham Roller - 10*3
Single Leg Ext (0-3-0) - 110kg 10*3
Cable Mid Row - 140lbs 12*3
Revs Fly 25lbs 15*4
Banded Tempo2Tempo Leg Lifts - 60sec *3
Single Leg Ext - 110kg 20*3
GHR - bw 10*3

Ugly single...all back, no legs. Need to work on creating tension right from the beginning.

1/8/22

8th Cycle - Week One reps/sets


Paused SSB - 110kg 3*2
Wide Grip 2 Board Bench - 60 / 2.5 / 5 / 7.5kg *10
RDL (3-0-0) - 90 / 100 / 110 / 120kg *6
Single Arm Dumbbell Bench (3-0-3) - 50 / 45 / 45lbs *10
Terminal Knee Ext / Single Leg RDL - orange band / 32kg - 10*3
Single Leg Ext - 80kg 30*3
GHR - bw 10*3
Hammer Curls - 25lbs 30*3

Played some Doubles last night for the first time in weeks, the shoulder held up nicely.

Tired coming into the gym, but managed to get through everything without too much trouble, though the Tempo work is brutal.

1/10/22

8th Cycle - Week Two reps/sets

Low Bar Squat - 127.5kg *1, 115kg 3*2
Goblet Squats (3-0-3) - 50 / 60 / 70 / 80lbs *8
Single Arm Cable Mid Row 26kg 12*3
IYT - 15lbs 10*4
Single Leg Ext (0-3-0) 100kg 10*4

Really nice single at 137.5kg...no unintentional pause in the hole. Who is this guy???

1/12/22

8th Cycle - Week Two reps/sets

Bench - 85kg *1
Paused 2 Board - 75kg 3*2
Dumbbell Bench - 60lbs 12*3
Single Arm Dumbbell Incline (0-0-3) - 45lbs 10*3
LTE (0-0-3) - 33kg 10*3
EZ Bar Curl (0-0-3) - 33kg 10*3
Overhead Tri Ext (0-0-3) - 16 / 18 / 20kg *10

Glacial improvement with this shoulder. Still feels off, but not painful.

Signed up for a local USAPL meet that my gym is holding first week of April. This will be the longest I've gone without stepping on the platform since I started competing. Of course, the last time I did, things didn't go so well...I'm looking to change that!

1/13/22

8th Cycle - Week Two reps/sets

Deadlift - 190kg *1, 162.5kg 3*2
Glute Ham Roller - 15*3
Cable Mid Row - 150lbs 12*3
Single Leg Ext - 110kg 30*3
Banded Tempo 2 Tempo Leg Lifts - 60sec *3
Revs Fly 30lbs 15*4
Hammer Curls - 30lbs 30*3

Better execution: kept the hips and shoulders together as the bar left the floor #better

One of these days I'll be a little more explosive #whenitrustmyback

1/15/22

8th Cycle - Week Two reps/sets

SSB (0-3-0) 115kg 3*2
Wide Grip 2 Board - 62.5 / 5 / 7.5 /70kg *10
RDL (3-0-0) - 100 / 10/ 20 / 130kg *6
Single Arm Dumbbell Bench (0-0-3) - 50lbs 8*3
Single Leg RDL - 36kg 10*3
Terminal Knee Ext - orange band 10*3
Single Leg Ext - 90kg 30*3
GHR - bw 15*3
Hammer Curls - 30lbs 30*3

Solid Saturday work. Right shoulder is getting better, I was able to be explosive on the Bench today.

1/17/22

8th Cycle - Week Three reps/sets

LBS - 145kg *1, 120kg 3*2
Tempo 2 Tempo Goblet Squats - 60/70/80/90lbs *8
Single Arm Cable Mid Row - 28kg 12*3
Single Leg Ext (0-3-0) - 80kg 10*3
IYT - 15lbs 10*3

Gym was closed yesterday due to the snowmaggedon, so this week will be condensed Tu/W//Th/Sa. Shoveled a goodly bit of the white stuff yesterday #gpp

Nice single at 145kg. Tempo Goblet Squats were, once again, cardio...

1/19/22

8th Cycle - Week Three reps/sets

Bench - 90kg *1
Paused 2 Board - 80kg 3*2
Dumbbell Bench - 60lbs 12*3
Single Arm Dumbbell Incline (0-0-3) - 50lbs 10*3
LTE (0-0-3) - 30kg 10*3
EZ Bar Curl (0-0-3) - 30kg 10*3
Overhead Tri Ext (0-0-3) - 22kg 10*3
EZ Bar Curl - 30 kg 10*3

Long day with the bar in hand. Shoulders were tired, but not angry. Single was slow, but not in doubt.

1/20/22

8th Cycle - Week Three reps/sets

Deadlift - 185 / 195kg *1, 170kg 3*2
Cable Mid Row - 160lbs 12*3
Revs Fly - 35lbs 15*4
Single Leg Ext - 130kg 20*5
GHR - bw 10*5

After 67 trips around the sun, I'm pleased to say my body felt pretty good today, knees and back were happy.

195kg moved nicely, a bit slow through the mid range, but strong off the floor and to lockout. Still working on coordinating bar, hips, and shoulders...but we're getting better.

1/22/22

8th Cycle - Week Three reps/sets

Paused SSB - 120kg 3*2
Wide Grip 2 Board Bench - 65 / 7.5 / 70 / 2.5kg *10
Temp Down RDL - 110 / 20 / 30 / 40kg *6
Single Leg Ext - 130kg 30*3
Terminal Knee Ext - orange band 10*3
Single Arm Dumbbell Bench Tempo Down - 50lbs 10*3

Possible the best SBD Saturday session as I've had in years. Good weight on the bar, body cooperated, felt good leaving the gym #winning

1/24/22

8th Cycle - Week Four reps/sets

Low Bar Squat - 152.5kg *1, 125kg 3*2
Temp to Tempo Goblet Squats - 70/80/90/100lbs *8
Single Arm Cable Mid Row - 30kg 12*3
Single Leg Ext - 110kg 20*3
IYT - 15lbs 10*3
Single Leg Ext (0-3-0) - 110kg 10*3

Yay I got my first post cancer PR today. 152.5kg is 2.5kg better than a year ago at Mustache Mayhem. Any progress is good progress...

Pretty chuffed about the Goblet Squats at 100lbs too.

1/26/22

8th Cycle - Week Four reps/sets

Bench - 87.5kg / 92.5kg *1
2 Board Paused - 82.5kg 3*2
Dumbbell Bench - 60lbs 12*3
Single Arm Dumbbell Incline (3-0-0) - 50lbs 9*3
LTE (3-0-0) - 32.5kg 10*3
EZ Bar Curl (0-0-3) - 32.5kg 10*3
Overhead Tri Ext (0-0-3) - 24kg 10*3
EZ Bar Curl - 32.5kg 10*3

87.5 felt shitty, but 92.5 flew...go figure. Shoulder is better every day...

1/27/22

8th Cycle - Week Four reps/sets

Deadlift - 187.5kg / 200kg *1, 175kg 3*2
Cable Mid Row - 165lbs 12*3
Single Leg Ext - 140kg 20*4
Revs Fly - 35lbs 15*4
GHR - bw 15*3

Pretty decent pull at 200kg. This has been a productive cycle...

Congrats on the squat PR! Nice work on the deads too!

1/29/22

8th Cycle - Week Four reps/sets

Paused SSB - 125kg 3*2
2 Board Wide Grip Bench - 67.5/70/72.5/75kg *10
Tempo Down RDL - 120/30/40/50kg *6
Single Leg Ext - 80kg 20*5

Today was harder than normal due to the Doubles Squash last night...too much running.

Still, we got the work done in good fashion.

slowmotion wrote: ↑Fri Jan 28, 2022 2:32 am Congrats on the squat PR! Nice work on the deads too!

It had been a lonnnnnggggg road back.

I'm pretty happy with things at the moment.

1/31/22

9th Cycle / Week One - reps/sets

Low Bar Squats - 127.5kg *1, 107.5kg 2*2
Tempo Paused Squats - 87.5kg 5*2
Cable Mid Row - 150lbs 10*3
Cable High Row - 20 / 24 / 28kg *15
Single Leg Ext - 150kg 10*5
Single Leg Hamstring Curl - Orange Band 10*5
Wide Leg Leg Lifts - 45sec *3

Start at 127.5kg, end at 157.5kg for this cycle.

Tempo Paused work is of the Devil.

9 weeks out...

2/2/22

9th Cycle / Week One - reps/sets

Paused Bench - 77.5kg *1, 70kg 2*2
Single Arm Dumbbell Bench (3-0-3) - 50lbs 12*2
Dumbbell Press (3-0-3) - 35lbs 8*3
Tri Pushdown (3-0-3) - 20kg 15*2
Overhead Tri Ext (3-0-3) - 15kg 15*2
Hammer Curls (3-0-3) - 40lbs 10*4

Start at 77.5kg, end cycle at 92.5kg...

Tempo to Tempo work is brutal at high reps.

2/3/22

9th Cycle / Week One - reps/sets

Deadlift - 170kg *1, 155kg 2*2
Single Leg Hip Thrust - 50lbs 15*3
Dumbbell Bench - 50lbs 12*3
Neutral Grip Pulldown Tempo Up - 50lbs 20*2
Single Leg Ext - 150kg 10*5
Single Leg Banded Hamstring Curl - orange band 10*5

easy entry to the first week of the cycle. Looking to end around 205/210kg

The gym is holding it's annual winter meet: Mustache Mayhem, this Sunday. Some very strong youngsters, and some not yet Masters women who are trying to qualify for Raw Natl are in the field. Should be fun...

2/5/22

9th Cycle / Week One - reps/sets

Hi Bar Squats - 205lbs 7*3
Larsen Spoto - 155lbs 7*3
Tempo 2 Tempo Goblet Squats - 5olbs 15*3
Cable Chest Press - 70lbs 10*3
Hammer Curls - 50lbs 20*3

Had to train off site, as my gym is holding a two day event.

Shitty equipment (I'm getting angrier about it as the day draws to a close). Squatted and Benched in a Precor Rack, one of those racks with the bar on rails...at an angle no less.

It was better than nothing I suppose...Benching was hard, but Squatting was damn near impossible.