Exodus Strength

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Press
135*1
102*10*3

BtN Press
85*10*2

Upright Row
85*10,5
65*10
Tweaked my wrist so I moved my grip in and lowered the weight.

DB Bench
65*10*3

No rest super Set

JM Press
65*10*4
Concentration Hammer Curls
35*5
25*10*3

Deadlift
235*5*6
Six sets of five is the same as 3*10 right? Tomato tomato potato potato

Also took the last mat out.

RDL w Belt
235*10*2
Starting on the floor trying to get down about mid shin.

BB Row
195*10*2

DB Row
90*18
Left side got 20.

James wrote: ↑Fri Mar 01, 2024 7:48 amAlso took the last mat out.

That’s big. This struck me as a satisfying Friday session.

I'm hoping keeping the reps from the floor five and under helps

Neck Circuit 35lbs
Band Rotations 2*30/30
Ext Back 2*20
Ext Left 2*15
Ext Right 2*15
Curls 2*20
Woke up with a headache so only two sets. Also adding turning and doing another 30 side to side so the band is pulling on my forehead and then on the back of my head. Thinking of moving to a green band.

4x4 pinch
60*15 sec*3

I was going to add wrist curls and reverse wrist curls but my left wrist still hurts from Thursday. Only got 10 with a 25 DB before I had to stop.

I've always struggled to do wrist curls without pain - especially reverse wrist curls. Wish there was some 'hack' to allow them to be done comfortably.

I'm sure it'll be fine by Wednesday.

Bench
260*1
205*8*3

2ct CG Bench
185*8*2

Incline
155*8*2

EZbar curl
60*8*3

DB Fly
30*10,10,9

Rolling Triceps Extension
30*10,10,10,8

Squat w Belt
330*1
265*8*3

Front Squat w Belt
210*8*2

No pulldowns today. Ive been up since 4am and I just got home at five. I hate pm workouts.

James wrote: ↑Tue Mar 05, 2024 4:21 pm I hate pm workouts.

Man, huge same, but I’m writing this during a break in a rare pm session and, as much as I didn’t want to come in, I feel great. Shocking. Maybe at this point I need to be awake for twelve hours to be warmed up haha.

I can get it down to 53 if I control my breathing.
Edit: I never take the plastic screen film off stuff and the new phone's camera just picks up all the pocket lint.


Neck Circuit 3*35

4x4 Pinch seconds
65*15*3

Plate wrist curls
10*15,12
Left is still funky

Reverse DB Wrist curls
15*15,15,8

Press
140*1
110*8*3

BtN Press
92*8*2

BB upright Row
70*10*3
Wrist feeling good.

DB Bench
75*10,10,9

Superset
JM Press
85*10,10,10
Concentration Hammer Curls
30*10,10,8

Deadlift
250*5*5

RDL w Belt
250*8*2

BB Row
205*8*3

DB Row
90*L:20,R:20
Going to run out of dumbbell soon.

Neck Circuit
Ext Back 45*16,14
Ext Right 45*15,12
Ext Left 45*14,11
Curl 45*15,12

4x4 Pinch
70*15*3 seconds

Plate wrist curls
10*10,10,9

Back was tight Saturday and Sunday this morning it was better. So last time after week two I tweaked my back and had to deload but this time no tweak probably from dropping the 10/8s on deadlift but

Bench
260*1
Harder than last week
220*5
Had the grind and I would have failed a second set.
195*3*3

Going to push 5s week back and take an easy week.

Right now it seems the pattern is
Deload
10
8
Deload
5
4
3
2
2
1
If it happens again in ten weeks I'll know it's consistent.

Hopped from dock to a boat Tuesday and my hip gave out. I caught myself but that could have been bad.



Tuesday
Squat
215*3*3

Wednesday
Press
95*3*3

Today
Deadlift
235*3*3
Haha. Hips kept giving out at about knee height when lowering the bar.
The plan was to have three days off before Monday but if my hips don't stop acting out I might have to figure something out.
What I've been doing might just be too much either volume or intensity.

Checking in - hope the hip turned out to be less of a problem than anticipated.

It's borked. Well kind of. Right hip feels fine walking, going up stairs and picking up stuff now but squats with anything over 250~ is still a no go. Spent most of last week figuring stuff out.

Don't jump down like three feet into a boat anymore. Lesson learned.

I am going to just fuck around till it sorts itself out.

Push press
160*1
115*12

BB Row
200*10

Deficit Deadlift
190*12
Felt a little iffy but it worked out.

James wrote: ↑Sun Mar 24, 2024 8:48 am Deficit Deadlift
190*12
Felt a little iffy but it worked out.

I think that’s a great variation for now. Works the legs nearly as well as squats, without the possiblity of collapsing.

Deficit (standing on a 2x12) is weird it actually feels better than regular or block deadlifts. Probably just reading too much into it and it's just because it's lighter.

Bench
260*3
215*8

EZbar curl
55*13

DB Fly
30*10,10,9

James wrote: ↑Mon Mar 25, 2024 8:14 am Deficit (standing on a 2x12) is weird it actually feels better than regular or block deadlifts. Probably just reading too much into it and it's just because it's lighter.

I always preferred the feel of deficit deadlifts. At 5'7, I just always found the starting point to be more natural.

Wide stance 310 Tempo Squat
195*6,10,14
So wide my toes were touching the rack. No hip pain but it took a lot of warming up to get my right ankle to let my knee lock out. Most definitely fudged the tempo on that last set.

Spoto Press
160*20

Underhand Pulldown
145*12*2
145*19