Exodus Strength

12/30/22 - EvolveAI - W8D2 - Strength Block 1

Spoto Press
205 x 6 @6
205 x 6 @5.5
210 x 6 @6
220 x 6 @7.5

Pull-up
BW x 13, 10

DB Flye
38s x 14, 12

One-armed DB Overhead Tri Ext
23 x 14, 12

DB Hammer Curl
28s x 15, 12

12/31/22 - EvolveAI - W8D3 - Strength Block 1

DL w/belt
515 x 1 @8
425 x 5 x 4 @6-6.5

DB Floor Press
73s x 14 x 2

Paused LBS, no belt
310 x 5 @6.5
315 x 5 @7

Good Morning
185 x 8 @6
185 x 9 @7
185 x 9 @7

Lateral Lunge
53 x 12 x 2

Ab Wheel
BW x 18, 15

1/1/23 - EvolveAI - W8D4 - Strength Block 1

Comp Bench
265 x 1 @8.5
200 x 6 x 5 @5ish

LBS w/belt (technique sets)
340 x 3 x 2

DB Chest-supported Row
48s x 17, 15, 14

Upright Row
65 x 16, 13, 13

Dip
+20 x 14, 12
BW x 14

DB Curl
28s x 15, 13, 12

I think my weak point on bench is actually lockout, not mid-range (aside from just generally sucking at bench). I'll switch emphasis at the beginning of next block.

1/2/23 - Cardio

Run/walk
20 minutes: 1.65 miles

1/4/23 - EvolveAI - W9D1 - Strength Block 1

LBS w/belt
465 x 1 @8.5
365 x 6 x 3

Incline Bench
210 x 6 @8
205 x 6 @8

Deficit DL, no belt
415 x 5 x 2 @7.5

DB Step-up
45.5s x 13, 12, 12

DB RDL
83s x 14 x 2

Weighted Sit-up
+45 x 16, 15, 14

1/5/23 - EvolveAI - W9D2 - Strength Block 1

Spoto Press
215 x 6 @6.5
220 x 6 x 2 @7.5

Pull-up
BW x 12
BW + mini band x 12

DB Flye
38s x 15, 13

One-armed DB Overhead Tri Ext
25 x 12, 13

DB Hammer Curl
33s x 13, 12

1/7/23 - EvolveAI - W9D3 - Strength Block 1

DL w/belt
520 x 1 @8.5
450 x 5 x 2 @7

DB Floor Press
83s x 12 x 2 @7.5-8

Pause LBS, no belt
325 x 5 x 2 @7-7.5

Good Morning
185 x 10
195 x 8 x 2

Lateral Lunge
48 x 13, 12

Ab Wheel
BW x 18, 15

1/8/23 - EvolveAI - W9D4 - Strength Block 1

Comp Bench
265 x 1 @8.5
215 x 6 x 6 @6.5-8.5

DB Chest-supported Row
48s x 15, 14, 15

LBS w/belt (technique sets)
325 x 3 x 2

DB Lateral Raise
23s x 15, 12, 12

Dip
+20 x 13
BW x 14, 13

DB Curl
28s x 15, 12, 12

1/10/23 - Cardio

Run/Walk
19 minutes - 1.69 miles


1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload

LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6

Incline Bench w/pause
190 x 6 x 2 @6

Deficit DL, no belt
335 x 5 x 2

Step-up
86 x 12 x 3

DB RDL
83s x 12 x 2

Weighted Situp
+45 x 15, 13, 15

OckhamsRazor wrote: ↑Wed Jan 11, 2023 3:00 pm 1/10/23 - Cardio

Run/Walk
19 minutes - 1.69 miles


1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload

LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6

Incline Bench w/pause
190 x 6 x 2 @6

Deficit DL, no belt
335 x 5 x 2

Step-up
86 x 12 x 3

DB RDL
83s x 12 x 2

Weighted Situp
+45 x 15, 13, 15

How are you liking the AI?

1/12/23 - EvolveAI - W10D2 - Strength Block 1 - deload

Spoto Press
195 x 6 x 2 @5ish

Pull-up
BW x 11
BW + mini band x 12

DB Lateral Raise
23s x 12 x 2

Skull Crusher
65 x 13, 12

DB Curl
28s x 13, 12

Wilhelm wrote: ↑Wed Jan 11, 2023 3:18 pm How are you liking the AI?

It's been okay. The workouts are fun, but I'm not loving the bench programming so far. The other lifts seem to be responding reasonably well. Also, I don't feel beat up, which has been nice. Sticking with it for now.

Wilhelm wrote: ↑Wed Jan 11, 2023 3:18 pm How are you liking the AI?

It's been okay. The workouts are fun, but I'm not loving the bench programming so far. The other lifts seem to be responding reasonably well. Also, I don't feel beat up, which has been nice. Sticking with it for now.

1/14/23 - EvolveAI - W10D3 - Strength Block 1 - deload

Comp DL
505 x 1 - missed; I was out of chalk and my grip slipped
405 x 5

DB Floor Press
78s x 13, 13

Pause LBS, no belt
275 x 5 x 2

Good Morning
185 x 8 x 3

Lateral Lunge
38 x 12 x 2

Ab Wheel
15 x 2


1/15/23 - EvolveAI - W10D4 - Strength Block 1 - deload

Comp Bench
255 x 1 @7
195 x 5

LBS w/belt (Technique sets)
335 x 3 x 2

DB Chest-supported Row
48s x 15, 15, 14

DB Flye
38s x 15, 14, 12

Dip
BW x 15, 13, 14

DB Curl
28s x 13, 12, 12

Deload is over. Starting a new block next week.

1/16/23 - Cardio

Run/Walk
19.5 minutes - 1.74 miles

1/18/23 - EvolveAI - W11D1 - Strength Block 2

LBS w/belt
460 x 1 @8
355 x 4 x 4 @very low

2-board Bench
225 x 4 @5.5
235 x 4 @6
245 x 4 x 3 @6.5-7.5

Pendlay Row
185 x 11, 10

Front-foot Elevated DB Split Squat
33s x 12, 10, 10

DB RDL
83s x 12 x 2

Russian Twist
25 x 10 x 2

More stupidly light backoffs prescribed for both squat and bench. I went along with it for squats, but just started with 225 on bench despite the app's recommending a cap of 210. Worked out well as the app adjusted based on RPE after that and I got the desired stimulus. I think I will just use that strategy moving forward.

1/19/23 - EvolveAI - W11D2 - Strength Block 2

CG Bench w/pause
255 x 1 @7.5
210 x 4 x 4 @5-5.5

DB Chest-supported Row
63s x 10, 11

Incline DB Flye
38s x 14
43s x 12

Skull Crusher
70 x 12 x 2

DB Hammer Curl
33s x 12, 10

The app prescribed sets of 4 at 185 on CG bench - would have been around an rpe 1. I just did 210 instead, which was still pretty light.

1/21/23 - EvolveAI - W11D3 - Strength Block 2

DL w/belt
520 x 1 @8
490 x 3 @8
490 x 3 @8
490 x 2 @9
455 x 3 @7
455 x 3 @7.5

Comp Bench (technique)
200 x 4 x 3

Paused LBS, no belt
315 x 3 @5
325 x 3 @6
330 x 3 @6.5

Good Morning
205 x 6 x 3

DB Step-up
53s x 10 x 2

Weighted sit-up
45 x 15
70 x 12

App is going in the opposite direction with deads. I was pretty surprised to see 5 sets of 3 at 490 pop up after my single - about 87% of my E1rm. First 2 sets were fine, but there was a sharp drop-off on set 3 - I didn't even pull the third rep as I didn't see the point of going to RPE 10. App dropped it down to 455 after that.

1/22/23 - EvolveAI - W11D4 - Strength Block 2

Comp Bench
265 x 1 @8.5
225 x 4 x 5 @6-6.5

Pull-up
BW x 10
BW + miniband x 10 x 2

DB Lateral Raise
25.5s x 10
23s x 10 x 2

Dip
+35 x 11, 10
+25 x 10

DB Curl
33s x 10 x 3

After a single at 265@8.5, the app prescribed 5 sets of 4 at 195. I honestly have no idea what sets of 4 at about 70% are supposed to do for my bench, but I just did 225 instead, which was the appropriate intensity.

1/24/23 - Cardio

Run/walk
21 minutes: 1.82 miles