Exodus Strength

3.28.2024
Kneeling Cable Crunch
85 x 15 x 4

Cable Hip Abduction
30 x 12 x 4

Weighted Sisy Squats
35 x 15 x 4

Seated Adductor Dumbbell Flyes
30 x 15 x 3

Lying Cable Knee Raise
95 x 10 x 4

3.30.2024
Deadlift
315 x 9
365 x 8
425 x 7
455 x 4
485 x 2
515 x 1
535 x 1 (PR)
540 x 0



Good Mornings
205 x 10 x 4
225 x 5 x 4

Seated Cable Leg Raises
60 x 10 x 3
65 x 8 x 5
55 x 12 x 2

Nordic Curls
10 x 4

Kneeling Face Pulls
55 x 12 x 4

Lying Cable Knee Raises
95 x 10 x 3

Renascent wrote: ↑Sat Mar 30, 2024 9:33 pm 535 x 1 (PR)

Congrats! I don’t blame you for trying out the 540, after how that moved. Didn’t at all look like a max effort.

I see that I missed another gorgeous day being up here fml.

DCR wrote: ↑Sat Mar 30, 2024 9:46 pm

Renascent wrote: ↑Sat Mar 30, 2024 9:33 pm 535 x 1 (PR)

Congrats! I don’t blame you for trying out the 540, after how that moved. Didn’t at all look like a max effort.

I see that I missed another gorgeous day being up here fml.

I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

535 didn't feel as heavy as I expected, though I got a little overhyped in preparation. But even after a decent rest, 540 felt like a proper heavy pull, and I got humbled. I got the bar off the ground, but once I felt all the tension in my glutes and realized a grind was possibly forthcoming, I just kinda changed my mind and put it down.

Probably should've posted the failure for posterity's sake. I think I'd have had it if I was mentally prepared for a long six or seven seconds.

And yeah, the weather was lovely.

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm

DCR wrote: ↑Sat Mar 30, 2024 9:46 pm

Renascent wrote: ↑Sat Mar 30, 2024 9:33 pm 535 x 1 (PR)

Congrats! I don’t blame you for trying out the 540, after how that moved. Didn’t at all look like a max effort.

I see that I missed another gorgeous day being up here fml.

I think I would've had 540 if I'd initially loaded the bar with that instead of 535.

No doubt, and, I think, more.

3.31.2024
Bench Press
175 x 12
225 x 12
275 x 9 x 1, 8 x 1
295 x 5 x 4
315 x 2
325 x 1 x 2



Dumbbell Flyes
30 x 9 x 5

Landmine Rainbows
50 x 8 x 4

Cable Side Bends
50 x 12 x 3

Weighted Sisy Squats
35 x 15 x 4

Seated Dumbbell Reverse Flyes
30 x 12 x 3

That 535 looked real nice

Congrats on the PRs.

Lifting looking terrific.

Way to battle through despite all the creep from outside stressors.

I’ve only recently been able to feel like myself a tiny bit in the gym and it’s still tough to block out the outside noise.

Going through those bouts of zero hunger also just ups the stress which can suck in its own right.

cgeorg wrote: ↑Sun Mar 31, 2024 7:31 pm That 535 looked real nice

Thanks!

FilmBuff wrote: ↑Mon Apr 01, 2024 1:51 pm Congrats on the PRs.

Lifting looking terrific.

Thank you!

I’ve only recently been able to feel like myself a tiny bit in the gym and it’s still tough to block out the outside noise.

I know that feeling, and though it ebbs and flows for me, it still sucks when things are on the downswing.

I just end up thinking I'll feel a lot worse -- mentally, more than anything -- if I don't get to lift at all. Feels like I'm sleepwalking otherwise.

4.1.2024
Walking Dumbbell Lunges
55 x 9 x 3

Standing Dumbbell Lunges
55 x 5 x 3

Lateral Squats
25 x 10 x 4

Standing Barbell Calf Raises
225 x 25 x 4

Lateral Plate Raises
25 x 12 x 3

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

I have seen a lot of people at competitions miss attempts on the platform that they probably could have made, if they hadn’t expended so much energy in the warmup room.

A PR is still a PR, and it was a good looking one too. Congratulations!

I find it helpful to standardise warming up based on the relative load. If sticking with reps in the 1-5 range, I do 6 warm-up sets: 5-10 reps with the bar, 5 reps with 50% of the target working set weight, 4 reps with 60%, 3 reps with 70%, 2 reps with 80%, and a single at 90%. If I'm doing 6+ reps, 5-10 reps with the bar, 8 reps at 50%, 4 reps at 70%, and 2 reps at 90%. Gets the job done, doesn't pre-fatigue you, and is super quick to get through.

MailmanMuscle wrote: ↑Mon Apr 01, 2024 8:51 pm

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

I have seen a lot of people at competitions miss attempts on the platform that they probably could have made, if they hadn’t expended so much energy in the warmup room.

A PR is still a PR, and it was a good looking one too. Congratulations!

Thank you!

lheugh wrote: ↑Tue Apr 02, 2024 3:48 am I find it helpful to standardise warming up based on the relative load. If sticking with reps in the 1-5 range, I do 6 warm-up sets: 5-10 reps with the bar, 5 reps with 50% of the target working set weight, 4 reps with 60%, 3 reps with 70%, 2 reps with 80%, and a single at 90%. If I'm doing 6+ reps, 5-10 reps with the bar, 8 reps at 50%, 4 reps at 70%, and 2 reps at 90%. Gets the job done, doesn't pre-fatigue you, and is super quick to get through.

I've definitely fared better in the past with shorter warmup sets for deadlift PR attempts. At times I fall prey to thinking if I fail, at least I got some volume out of the way beforehand and won't have to worry about backoff sets after blowing my shot.

4.2.2024
Underhand Barbell Hang Rows
275 x 9 x 7

Landmine T-Bar Rows
200 x 12 x 7

Straight-Arm Pulldowns
110 x 10 x 6

Kneeling Single-Arm Iliac Pulldowns
85 x 8 x 4

Kneeling Face Pulls
60 x 10 x 4

Incline Side Lying Hip Raise
12 x 2

Ab Wheel Rollouts
10 x 3

Renascent wrote: ↑Tue Apr 02, 2024 8:49 pm

MailmanMuscle wrote: ↑Mon Apr 01, 2024 8:51 pm

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

I have seen a lot of people at competitions miss attempts on the platform that they probably could have made, if they hadn’t expended so much energy in the warmup room.

A PR is still a PR, and it was a good looking one too. Congratulations!

Thank you!

lheugh wrote: ↑Tue Apr 02, 2024 3:48 am I find it helpful to standardise warming up based on the relative load. If sticking with reps in the 1-5 range, I do 6 warm-up sets: 5-10 reps with the bar, 5 reps with 50% of the target working set weight, 4 reps with 60%, 3 reps with 70%, 2 reps with 80%, and a single at 90%. If I'm doing 6+ reps, 5-10 reps with the bar, 8 reps at 50%, 4 reps at 70%, and 2 reps at 90%. Gets the job done, doesn't pre-fatigue you, and is super quick to get through.

I've definitely fared better in the past with shorter warmup sets for deadlift PR attempts. At times I fall prey to thinking if I fail, at least I got some volume out of the way beforehand and won't have to worry about backoff sets after blowing my shot.

I also have half a mind to take the 10 hour flight to literally feed you on the weekends.

lheugh wrote: ↑Wed Apr 03, 2024 7:23 am

Renascent wrote: ↑Tue Apr 02, 2024 8:49 pm

MailmanMuscle wrote: ↑Mon Apr 01, 2024 8:51 pm

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

I have seen a lot of people at competitions miss attempts on the platform that they probably could have made, if they hadn’t expended so much energy in the warmup room.

A PR is still a PR, and it was a good looking one too. Congratulations!

Thank you!

lheugh wrote: ↑Tue Apr 02, 2024 3:48 am I find it helpful to standardise warming up based on the relative load. If sticking with reps in the 1-5 range, I do 6 warm-up sets: 5-10 reps with the bar, 5 reps with 50% of the target working set weight, 4 reps with 60%, 3 reps with 70%, 2 reps with 80%, and a single at 90%. If I'm doing 6+ reps, 5-10 reps with the bar, 8 reps at 50%, 4 reps at 70%, and 2 reps at 90%. Gets the job done, doesn't pre-fatigue you, and is super quick to get through.

I've definitely fared better in the past with shorter warmup sets for deadlift PR attempts. At times I fall prey to thinking if I fail, at least I got some volume out of the way beforehand and won't have to worry about backoff sets after blowing my shot.

I also have half a mind to take the 10 hour flight to literally feed you on the weekends.

Somewhat ironically, my scale says I'm now over 200 lbs for the first time ever. It's not a terribly reliable scale, but I haven't weighed myself since last summer.

4.4.2024
Overhead Press
175 x 8 x 2
185 x 6 x 2
195 x 4 x 2
210 x 2 x 2
220 x 1 x 2
230 x 1 x 2 (PR)
185 x 3 x 2



Bilateral Dumbbell Split Squats
75 x 9 x 3
80 x 6 x 2

Weighted Neck Curls
45 x 25 x 4

Seated Dumbbell Adductor Butterflies
30 x 15 x 3

Dumbbell Pullovers
80 x 10 x 3

Ab Wheel Rollouts
10 x 3

Nice OHP PR!
Nice cat too!
We had a cat show up at our farm doorstep quite a few years ago. Not sure where she came from since my neighbors are a ways away and no one was missing a cat, so we adopted her. She earns her keep keeping the mice population down, and my Pyrenees dog protects her from coyotes/other predators as she always wants to go outside. No kittens though.

@Renascent, congrats to the cat on the kittens, and you on the PR. As with your DL PR, looked like you had more.

Was glad to hear about the weight gain because I felt shittier when you were kicking my ass weighing 20 lbs less than me. 10 lbs less still hurts but I’m working through it.

Renascent wrote: ↑Thu Apr 04, 2024 7:30 pm

lheugh wrote: ↑Wed Apr 03, 2024 7:23 am

Renascent wrote: ↑Tue Apr 02, 2024 8:49 pm

MailmanMuscle wrote: ↑Mon Apr 01, 2024 8:51 pm

Renascent wrote: ↑Sat Mar 30, 2024 10:36 pm I think I would've had 540 if I'd initially loaded the bar with that instead of 535. I probably should've curtailed the ramping sets, because I sensed myself losing all restraint.

I have seen a lot of people at competitions miss attempts on the platform that they probably could have made, if they hadn’t expended so much energy in the warmup room.

A PR is still a PR, and it was a good looking one too. Congratulations!

Thank you!

lheugh wrote: ↑Tue Apr 02, 2024 3:48 am I find it helpful to standardise warming up based on the relative load. If sticking with reps in the 1-5 range, I do 6 warm-up sets: 5-10 reps with the bar, 5 reps with 50% of the target working set weight, 4 reps with 60%, 3 reps with 70%, 2 reps with 80%, and a single at 90%. If I'm doing 6+ reps, 5-10 reps with the bar, 8 reps at 50%, 4 reps at 70%, and 2 reps at 90%. Gets the job done, doesn't pre-fatigue you, and is super quick to get through.

I've definitely fared better in the past with shorter warmup sets for deadlift PR attempts. At times I fall prey to thinking if I fail, at least I got some volume out of the way beforehand and won't have to worry about backoff sets after blowing my shot.

I also have half a mind to take the 10 hour flight to literally feed you on the weekends.

Somewhat ironically, my scale says I'm now over 200 lbs for the first time ever. It's not a terribly reliable scale, but I haven't weighed myself since last summer.

A good amount of that gain is on your triceps. Just FYI.