Exodus Strength

3.15.2024
Yaz Press
195 x 7 x 4
205 x 5 x 4

Rope Pushdowns
85 x 12 x 4
90 x 8 x 2

Barbell Hang Shrugs
315 x 15 x 4

Overhead RTEs
90 x 12 x 4
95 x 8 x 2

Incline Dumbbell Shrugs
80 x 25 x 3

Incline Underhand Barbell Shrugs
225 x 15 x 4

Face Pulls
50 x 15 x 3

Almost skipped this one entirely. Late start. Came home from work and took a nap almost immediately.

Renascent wrote: ↑Fri Mar 15, 2024 11:21 pm

DCR wrote: ↑Fri Mar 15, 2024 9:00 am

Renascent wrote: ↑Fri Mar 15, 2024 7:45 am

DCR wrote: ↑Fri Mar 15, 2024 4:37 am

Renascent wrote: ↑Thu Mar 14, 2024 8:55 pmTook it a second time to try and push through the stall. Didn't work out the way I wanted, but it was fun to try nonetheless.

What am I missing here? Looked like you hit it twice, and pretty easily too?

I didn't want the bar to stall on the way up. Wasn't as smooth as when I did this for a PR once before.

Ah, got it. Still, those were solid reps and neither looked like a max.

Thanks. It was supposed to be just one attempt at 220, as a follow-up to a few weeks prior.

Not totally pleased with it, but good to know that 230 would not be an outlandish goal if I should choose to attempt it in a few weeks.

MarkKO wrote: ↑Fri Mar 15, 2024 3:45 pmI'm fairly sure a guy at my last competition ruptured a disc trying to press the axle.

How much did it weigh?

Just 198 lbs. Probably didn't help you had to clean it. But he was struggling and looked like he was way too leaned back. One minute he's trying to get it off his chest next minute he drops.

3.18.2024
High-Bar Squats
185 x 10
225 x 10
285 x 7 x 2
335 x 4 x 3
355 x 1 x 1, 2 x 2
365 x 1 x 2



Weighted Sisy Squats
35 x 15 x 4

Seated Dumbbell Adductor Flyes
25 x 15 x 4

Ab Wheel Rollouts
10 x 3

That single moved like a knife through hot butter.

Renascent wrote: ↑Mon Mar 18, 2024 8:41 pm 3.18.2024
High-Bar Squats
185 x 10
225 x 10
285 x 7 x 2
335 x 4 x 3
355 x 1 x 1, 2 x 2
365 x 1 x 2



Weighted Sisy Squats
35 x 15 x 4

Seated Dumbbell Adductor Flyes
25 x 15 x 4

Ab Wheel Rollouts
10 x 3

It's like shooting yourself once in each foot isn't it? I would think you might feel a little better if you ate As for the headspace, I know it's difficult to do but over time it's been helpful to...visualise leaving those problems at the door before your session like dirty shoes that'll be there when you're done. Admittedly, it's easier said than done and I still fail with it from time to time, but if I can get even one session in with my mind focused solely on the task at hand, then that's some semblance of a win.

lheugh wrote: ↑Tue Mar 19, 2024 11:17 amIt's like shooting yourself once in each foot isn't it? I would think you might feel a little better if you ate As for the headspace, I know it's difficult to do but over time it's been helpful to...visualise leaving those problems at the door before your session like dirty shoes that'll be there when you're done. Admittedly, it's easier said than done and I still fail with it from time to time, but if I can get even one session in with my mind focused solely on the task at hand, then that's some semblance of a win.

I tend to lose my appetite quite easily when I'm busy or stressed. I thought the extra "rest" days would've helped in my favor, but it felt like learning to squat all over again, and there's too many other things occupying time and mental space lately, so fatigue's been creeping up too.

Normally it's pretty easy for me to shake off bullshit at the door. Introspection doesn't really kick in until the accessory work, and lifting in general is a helpful respite from the shit I have to deal with outside of my home.

Glad I got the lifting done, but yeah, it wasn't a stellar session by any means.

3.19.2024
Deadlift
315 x 9
365 x 9
425 x 6
455 x 4
485 x 3
505 x 2 (PR)



Good Mornings
205 x 9 x 7

Seated Cable Leg Curl
55 x 15 x 4
60 x 10 x 3

Face Pulls
55 x 10 x 4

Nordic Curls
10 x 4

Assisted Reverse Nordic Curls
10 x 4

Renascent wrote: ↑Tue Mar 19, 2024 8:41 pmAbout a year late on the rep-PR goal, but at least I can put it on the shelf.

Looked easy too! Zero form leak and you didn’t have to dodge any bats. Guessing that your 1RM is well over your prior PR.

DCR wrote: ↑Wed Mar 20, 2024 1:43 am

Renascent wrote: ↑Tue Mar 19, 2024 8:41 pmAbout a year late on the rep-PR goal, but at least I can put it on the shelf.

Looked easy too! Zero form leak and you didn’t have to dodge any bats. Guessing that your 1RM is well over your prior PR.

That's my guess as well. Might have to see what lies north of 525 the next time I'm feeling fresh.

3.20.2024
Bench Press
175 x 13
225 x 13
275 x 9 x 1, 8 x 1
295 x 6 x 1 (PR), 5 x 1, 4 x 1
315 x 2 x 2
325 x 1 x 2



Dumbbell Flyes
25 x 12 x 3
30 x 8 x 3

Lateral Plate Raises
25 x 12 x 4

Seated Dumbbell Reverse Flyes
30 x 12 x 3

Ab Wheel Rollouts
10 x 3

Your bench really seems to be taking off.

PR's everywhere in here. :O
I know it's sometimes hard to judge by looks, but it looked like you might have had another 3 reps in the tank on that deadlift PR. Bench is looking great as well.
To me, one of the best things about hitting PR's is that it's confirmation that you're doing the right things in the right ways. It's not easy or common to be PR'ing on multiple lifts at the same time at your stage of lifting. Super impressive!

Clearwater47 wrote: ↑Thu Mar 21, 2024 9:24 am PR's everywhere in here. :O
I know it's sometimes hard to judge by looks, but it looked like you might have had another 3 reps in the tank on that deadlift PR. Bench is looking great as well.
To me, one of the best things about hitting PR's is that it's confirmation that you're doing the right things in the right ways. It's not easy or common to be PR'ing on multiple lifts at the same time at your stage of lifting. Super impressive!

Thanks!

I was pretty fried from squats the day before, but I think I could've gotten at least one more pull.

Deadlift AND bench PR's? #winning

3.21.2024
Underhand Barbell Hang Rows
275 x 9 x 4
285 x 6 x 4

Weighted Pull Ups
75 x 3 x 5

Way too tired to make a full session of it. Running on about three hours of sleep, and still got too much other shit to do tonight.

3.25.2024
Overhead Press
175 x 4 x 1, 6 x 1
185 x 5 x 6
195 x 3 x 3



Dumbbell Bilateral Split Squats
75 x 9 x 4

Cable Hip Abduction
25 x 12 x 4

Lateral Plate Raises
25 x 12 x 3

Kneeling Cable Chops
50 x 12 x 3

Assisted Lateral Squats
12 x 3

Lying Cable Knee Raises
90 x 12 x 3

Your bar path is so straight and smooth it looks like you're in a smith machine.

broseph wrote: ↑Tue Mar 26, 2024 2:43 pm Your bar path is so straight and smooth it looks like you're in a smith machine.

Thanks.

I was not happy with how they looked or felt, but I guess they could've been worse.

3.26.2024
Yaz Press
195 x 7 x 4
205 x 5 x 3
210 x 3

Rope Pushdowns
85 x 12 x 4
90 x 9 x 2

Barbell Hang Shrugs
315 x 15 x 4

Overhead RTEs
90 x 12 x 4
95 x 8 x 2

Incline Dumbbell Shrugs
80 x 25 x 3

Incline Underhand Barbell Shrugs
225 x 15 x 4

Ab Wheel Rollouts
12 x 3

3.27.2024
High-Bar Squats
185 x 10
225 x 10
285 x 6 x 2
335 x 4 x 3
355 x 2 x 4, 1 x 2



Ab Wheel Rollouts
10 x 3