Exodus Strength

Squat:
60kg x10
90kg x10
90kg x10

Feet Up Bench Press:
122.5kg x3
122.5kg x3
122.5kg x11 ------ PR!

Overhead Press:
40kg x10
50kg x10
57.5kg x10
50kg x10

Pull Ups:
BW x10
BW x10
BW x10
BW x10


Manages to match my rep PR from last week, but 2.5kg heavier! Next week is the deload/taper week, with a heavy session on friday. Hopefully I can hit a heavy single within the 150-160kg range.

Squat:
100kg x10
100kg x10

Feet Up Bench Press:
125kg x2
125kg x2
125kg x2
110kg x5
110kg x5
110kg x5

Pull Aparts:
band x lots
band x lots
band x lots


Lower body rehab seems to be working, my TFL is down to a dull ache now. Happy to be using 100kg again! This is the taper week for pressing so everything is fairly easy until friday.

Feet Up Bench Press:
77.5kg x5
92.5kg x4
110kg x3
117.5kg x3
117.5kg x3
125kg x2
125kg x2

Deadlift:
100kg x10
120kg x10

Inverted Rows:
BW x15
BW x15
BW x15

Squat:
110kg x10
110kg x10

Feet Up Bench Press:
142.5kg x1 --- PR
150kg x1 ---- PR
160kg x1 ---------------- PR!

Pull Ups:
BW x15
BW x8


Well that rounds put this second run of the Nuckols bench program. Pretty happy with 160kg with my feet up. Squats are feeling slowly better, but I am very hesitant to jump back into working weights. Not sure what my plans are moving forward, but next week will likely be a deload.

Nice PRs!

JohnHelton wrote: ↑Fri May 19, 2023 2:09 pmNice PRs!

Thanks man. Im hoping that in the near future 160kg can be like what 140kg used to be: a weight that made me nervous and felt heavy but slowly became pretty managable. Im curious to see how all the feet up benching translates to regular benching now that my TFL is slightly less shitty.

houzi wrote: ↑Thu May 18, 2023 8:43 pmFeet Up Bench Press:
142.5kg x1 --- PR
150kg x1 ---- PR
160kg x1 ---------------- PR!

With no leg drive...

This is insane.

Where do you think your 1RM lies right now for traditional bench?

Renascent wrote: ↑Fri May 19, 2023 8:15 pm

houzi wrote: ↑Thu May 18, 2023 8:43 pmFeet Up Bench Press:
142.5kg x1 --- PR
150kg x1 ---- PR
160kg x1 ---------------- PR!

With no leg drive...

This is insane.

Where do you think your 1RM lies right now for traditional bench?

I have no idea, hopefully it is a bit higher than 175-180kg, or at the very least still around that number. I guess we shall see in the coming weeks.

Squat:
142.5kg x4
142.5kg x4

Bench Press:
130kg x4

Long Pause Bench Press:
95kg x5
95kg x5
95kg x5
95kg x5
95kg x5
95kg x5

Inverted Rows:
BW x20
BW x20


OK.... so this is meant to be a sort of deload/intro week.
Im making a very wary attempt at some high frequency training (again). I know that ive often leaned towards lower frequency, and i will be returning to that most likely in August when our baby is born and my sleep takes a nose dive, but in these few months where i have the time id like to give it a try.
(or until i injure myself)
Im using the Simple Jackd template that dadliftsnruns shared on reddit, and its progression scheme isnt too different from what i was doing a few months back.
Anyway, squats felt ok, pain at a 1/10. Benching felt a bit odd, but 130kg moved very well.

Bench Press:
130kg x2
130kg x4
130kg x2

Pull Aparts:
band x20
band x20
band x20

Lateral Raises:
5kg x20
5kg x20
5kg x20

Bench Press:
130kg x4

Deadlift:
157.5kg x4

Plank:
BW x60s
BW x60s

Grip:
no2 x5
no2 x5


Deadlifts feeling ok, pretty light but discomfort around 1/10.

Bench Press:
130kg x4
140kg x8

Pull Ups:
BW x10
BW x10
BA x10

BTN Press:
20kg x20
20kg x20
20kg x20


Pushed things a little bit today. Good to know that I can still rep out 140kg, but I do really want it for 10 reps one day.

Squat:
142.5kg x8

High Bar Squat:
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

Bench Press:
130kg x4


Squats still giving me some slight discomfort in my hip. Shiiit. Also 142.5kg feels bloody heavy which is a bit depressing, but at least I can squat. It is a start. High Bar Squats seem to not aggravate my hip as much.
Bench went ok today too, quite impressed after yesterdays amrap. Doubt ill lift over the weekend, so next week bench will get bumped up to 132.5kg.

Front Squat:
100kg x4

Bench Press:
132.5kg x4
140kg x1
150kg x1
150kg x1
160kg x1

Pull Ups:
BW x40 total reps

Cardio:
Climbed stairs for 10 mins. Ho Lee Fark that was harder than expected.


So decided I would change things and use Front Squats as a daily focus lift, ill try to do those everyday alongside benching. Quad felt ok, but still not 100% yet.
Wanted to push some singles today on bench, ended up with 160kg at around 8 RPE. Not bad, not great.


I have decided on a way to organise my volume work with this program. Im going to just cycle through:
1. Upper body (Bench Press)
2. Lower body (Squat or Deadlift)
3. Accessory (upperback or conditioning)

Today was Accessory stuff, tomorrow will be upper body again (CGBP).

Front Squat:
100kg x2
100kg x4
100kg x2

Bench Press:
132.5kg x4

Close Grip Bench Press:
87.5kg x10
87.5kg x10
87.5kg x10

Inverted Rows:
BW x20
BW x20
BW x20

Lateral Raises:
5kg x20
5kg x20
5kg x20

So im still training, but just havent been logging.

My Hip/Quad issue is slowly getting better, but I do miss being able to push it hard. I got some sort of covid/stomach bug last week which shut me down for a day or two. This monday i started doing another run of the nuckols bench plan, but this time with lower body stuff too, intending to slowly rebuild: Squatting 2x, benching 3x, deadlifting 1x.

But honestly, im just not feeling it. My shoulders are starting to feel a bit beat up, and my injury doesnt seem to be getting better with benching 3x a week plus squats and deads.
Im leaning towards just doing purely low frequency hypertrophy style training for a month or more, and then lead that into strength stuff. Choose some lift variations and get a pump, that sort of thing. Put my strength goals on hold for a bit.
Or maybe im just feeling beat up today, and ill just continue as planned on monday...

Input welcome from all, hope everyone enjoys their weekend.

Tentatively going with the hypertrophy type stuff for a while... I say tentatively because stuff just seems to get derailed for me recently. The thing that pushed me over was that my shoulder is bugging me, and my knees are bugging me, and my hip is getting better. I just want to feel good. And perhaps look like i lift.

Planning to use the 10RM program I did before, with a few tweaks. 3 days a week.
Day 1. High Bar Pause Squat, RDL, Leg acc
Day 2. Feet Up Bench Press, OHP, Push acc
Day 3. Wide Grip Block Pull, Pull acc

Im praying to all the lifting gods that i can actually stick with this plan....

High Bar Pause Squat:
120kg x10 --- PR
80kg x10
80kg x10
80kg x10
80kg x10

RDL:
90kg x12
90kg x12
90kg x12

Front Squat:
65kg x20

Hanging Leg Raises:
BW x10
BW x10
BW x10

Hamstring Curls:
band x50 total reps


Good first session, discomfort at 1/10. 120kg x10 is a PR via having never done high reps with high bar pause squats. Maybe around RPE6-7. Not too heavy, but i want to take things easy. Back offs were extremely light, so perhaps will increase the percentage i use for those. I am just hoping that I can stick with this and actually see some progress and finally heal up my ailments.

Feet Up Bench Press:
100kg x10
67.5kg x10
67.5kg x10
67.5kg x10
67.5kg x10
67.5kg x10

Overhead Press:
45kg x12
45kg x12
45kg x12
45kg x12

Floor Press:
80kg x20

Lateral Raises:
5kg x20
5kg x20
5kg x20

Tricep Pushdowns:
band x lots
band x lots
band x lots

Pull Aparts:
band x100 total reps


Today very much justified my decision to switch to lighter stuff for a while. My left shoulder felt a bit bad during the top set, but back offs, which were almost pointlessly light, felt pain free. Next weeks session hopefully things are better.

Wide Grip Block Pull:
160kg x10 --- sort of a PR (never done these before)

Pull Ups:
BW x10
BW x10
BW x8
BW x6
BW x4

Barbell Rows:
70kg x10
70kg x10
70kg x10
70kg x10

Inverted Rows:
BW x15
BW x15

Bicep Curls:
band x lots
band x lots
band x lots

Grip:
CoC no2


First time doing wide grip block pulls. 160kg moved very very comfortably, with zero discomfort. Ill take that as a small win.