Exodus Strength

4/22/18

Bench

225x3
205x5
205x5
195x5

Squats
275x1
315x1
225x5
225x5
225x5

Curls
40x12
50x2x12

4/25/18

Deadlifts
135x5
185x3 or 5?
225x1
275x1
315x5
315x3 sumo
275x5

OHP

135X3
115X5
95X7

Breaking free from my drunken depressed apathy....gaining momentum I think. Still down 13 lbs 243 to 230.... trying to gain momentum with my weight loss as well. If I can abstain from booze that will help.

Surprised that I have maintained as much strength as I have....not that I had that much to begin with but at least the road won't be as long as I thought.

Try being a happy drunk. Me, I'm more of a sleazy drunk.

@KyleSchuant

Ya too much booze for me is just bad news.....these 7 month winter's don't make it easy though. I need sunshine

4/27/18

Bench
230x1 slid backwards on bench several inches fucked up my set called it after 1 rep. Probably would not have gotten more anyways
210x3
205x4
200x5

Was going to do squats but called it after this shitty bench performance. Defininetly a drop in performance from last bench session.

Everything felt like shit.....heavy and mis grooved.
I could tell after my last warm up @205 that something was off.

Will do squats tomo.

5/1/18

Squats

275x1
315x1
235x5
235x5
235x5

Short rests.....315 was easier than 275....probably could have done a triple @315. Just going to keep doing the conservative single and add volume on the back end for now. Will move the single up 5lbs next time and just LP the volume w/10 lb increasees for now. Was in a hurry today or would have done more....promised daughter that we would go to the rock wall today....had to make that happen.

5/25/18

Squats
315x1 @easy
225x3x5

5 chinup singles with long eccentric

Curls
50x3x10

5/26/18

Bench
185x3x5

DB OHP
35x10
40x10
40x6

Bench fellt harder than I would have liked. Still was easyish...but I didn't feel like dealing with a spotter today. I might just LP my bench from here. Has worked in the past for me after extended layoffs and periods of inconsistency.

For the DB OHP I used a palms facing each other grip. Added some difficulty to the movement. I think it increases the ROM and the weights are balanced differently .

6/26/18

Bench
Singles up to.....
225x1
185x4x3

Seated Db ohp
32.5x3x10

Tricep pushdowns
3x12

Curls
3x10

Cast made all of this awkward. Especially bench only using 1 leg to drive with.

Happy I can still bench 2 plates even if it was for a stupid single......fucking send it

DIR wrote: ↑Tue Jun 26, 2018 6:04 pm Cast made all of this awkward. Especially bench only using 1 leg to drive with.

Wha happen?

@cgeorg

Broke my foot.....again. left side this time

8/24/18

Bench

95x5
135x5
165x2
185x2
205x1
185x2

Ohp

45x8
65x8
95x5

Curls 3x10

Weak sauce ....not sure what I expected after it's been so long

6/7/19

Warning weak sauce ahead.....

Ohp
95x3x5

Squats
45x10x nope. Going to continue with just bar to see if my knee will start cooperating.

Deadlift
135x3x5
Felt ok on my knee except for the crunch at the top of the deadlifr where knees are extended.

Leg press machine(cross between hack squat and seated leg press)
5x12 up to 225 on the plate stack. Good news is this did not hurt my knee. Bad news is plate stack only goes to 300.

New gym. Its ok but not hardcore at all. They Y I used to go too was hardcore compared to here. But I have to make it work. It will be fine. They have all the basics covered.

Good stuff getting back in to the lifting mate. What's up with your knee?

I incurred a lower knee injury a couple of months back and done a lot of body weight and goblet squats to assist in recovery and minimise regression. If it's a ROM issue (as I experienced) where you can still leg press, leg extension etc then that's good at least and you can continue to train around it somewhat.

@GlasgowJock

I suspect osteoarthritis but I don't have a diagnosis. Been going on now for about a year and a half. Now have constant grinding and crunching in right knee while walking or when knee is extended. Also pain and stiffness loss of rom

6/10/19

Ohp
100x3x5

Squats
135x5
185x2x5

Curls
45x10
50x10
55x10

Pushdowns
?x3x10

Dumbbell bench
30x10
35x10
45x10

Squats went ok. No pain just the usual crunch at the top when knee is in extension. Going to play this by ear. Ohp felt hardish but wasn't really.

I can tell I'm going to be fucking sore tomorrow.
I'm tempted to focus on the press and say fuck bench. My shoulders never really liked it anyways. We shall see.

I'm going to keep my main movements @ 3x5 and add ? lbs till that doesn't work or till I feel like its starting to suck too bad. No resets.....no voluntary hard on grindfest bull shit. Especially on the squat. Not sure what my plan for the deadlift is. Its definitely not going to be 1 set of five a week. I'm thinking 3x5 but maybe not sets across as thing get heavier.
I know top sets and back off volume worked for my bench. Not sure about my press though. I think I might train it every time I'm in the gym and see how it responds.

6\11\19

Bench
135x3x5

Leg press
195x3x10

Lat pulldowns
70x10
100x2x10

L sits x 0
Yeah that was funny.....tried doing them off these foam blocks. Not even close. Maybe some technique I'm missing with these.....or more likely too fat and too weak.

Interesting observation.....after squatting yesterday my knee felf much better and less stiff, crunchy and painful than it has been in a long time. Hopefully this is not a fluke and going through that range of motion is going to help. Perhaps not going through that range of motion for an extended period of time has contributed to or exasperated what ever issue I have going on.

Squats 3x5 @ 95lbs

OHP 3x5 ramped up to 75 lbs

Curls 3x5 @ who the fuck cares....

Seated rows @ doesn't really matter.

My body is going to hate me tomorrow but my brain is already thanking me

I respect the sudden return with no need to address whatever went on in between. Welcome back!

@DCR mostly nothing good.....not all doom and gloom but definitely a huge slide into dis health mentally and physically. Being back into the gym I felt like that's where I belong.
I miss it