Exodus Strength

3/2/23 - EvolveAI - W17D1 - Strength Block 3

LBS w/belt
365 x 5 @5.5
380 x 5 x 3 @6.5
390 x 5 @7

2-board Bench
230 x 5 @5.5
240 x 5 x 3 @6.5-7

Pendlay Row
190 x 12 x 2

DB Step-up
43s x 12 x 3

DB RDL
93s x 12 x 2

Weighted Situp
+70 x 12 x 2
+45 x 14

3/4/23 - EvolveAI - W17D2 - Strength Block 3

CG Bench w/pause
265 x 1 @8
225 x 5 @6
225 x 5 @6.5
220 x 5 @6
220 x 5 @6.5
220 x 5 @7
215 x 5 @7

DB Chest-supported Row
63s x 12 x 2

DB Incline Bench
63s x 15, 13

Diamond Pushup
BW x 14, 11

DB Hammer Curl
33s x 13, 11

3/6/23 - EvolveAI - W17D3 - Strength Block 3

DL w/belt
485 x 4 @9
425 x 4 @6
435 x 4 x 2 @7

Skullcrusher
70 x 13, 13, 12, 12

Paused LBS, no belt
335 x 4 @6.5
340 x 4 x 2 @7

Good Morning
205 x 7 x 2 @7
205 x 6 @7

DB Bulgarian Split Squat
23s x 12 x 2

Russian Twist
25 x 13, 14

3/7/23 - EvolveAI - W17D4 - Strength Block 3

Comp Bench
275 x 1 @9
215 x 5 @6
215 x 5 @6
215 x 5 6.5
220 x 5 x 4 @7-8

Pullup
BW x 12
BW + mini band x 12
BW + 2 mini bands x 14

Upright Row
65 x 14, 13, 13

Dip
BW x 15, 15, 13

BB Curl
70 x 14, 12
65 x 12

3/10/23 - EvolveAI - W18D1 - Strength Block 3

LBS w/belt
430 x 5 @9.5
380 x 5 @6.5
385 x 5 x 2 @7

2-board Bench
245 x 5 x 4 @7-8

Pendlay Row
185 x 13 @7
185 x 12 @7

DB Step-up
43s x 12 x 3

DB RDL
93s x 13, 12

Weighted Situp
+45 x 15, 15, 13

3/11/23 - EvolveAI - W18D2 - Strength Block 3

CG Bench w/pause
260 x 1 @8
220 x 5 x 3 @7
215 x 5 @7

DB Chest-supported Row
63s x 13, 14

DB Incline Bench
63s x 15, 12

Diamond Pushup
BW x 12 x 2

DB Hammer Curl
33s x 12 x 2

3/16/23 - EvolveAI - W18D4 - Strength Block 3

Comp Bench
245 x 4 @9.5
215 x 5 x 3 @6
220 x 5 @6.5
225 x 5 @7.5

Chin-up
BW x 12 x 2
+micro band x 12

Band Face Pull
red Elite FTS band x 15
2 x orange Rogue mini x 15 x 2

Dip
BW x 16, 14, 13

Barbell Curl
75 x 12 x 2
65 x 12


3/18/23 - EvolveAI - W19D1 - Strength Block 3 - Deload

LBS w/belt
385 x 5 x 2

2-board Bench
235 x 5 x 2

Pendlay Row
175 x 12 x 2

DB Front-foot-elevated Split Squat
23s x 14, 12, 12

DB RDL
63s x 15 x 2

Weighted Situp
45 x 16, 15


3/19/23 - EvolveAI - W19D2 - Strength Block 3 - Deload

CG Bench w/pause
215 x 5 x 2 @6

DB Chest-supported Row
53s x 15, 14

DB OHP
43s x 14, 13

Diamond Pushup
BW x 12, 13

DB Hammer Curl
33s x 12 x 2

3/26/23 - EvolveAI - W20D1 - Strength Block 4

LBS w/belt
420 x 3 @6.5
405 x 3 @5
415 x 3 @6.5
420 x 3 @7
420 x 3 @7.5

2-board Bench
245 x 3 @6
245 x 3 @6
250 x 3 @6
255 x 3 @6.5
260 x 3 @7.5

DB Split Squat
86 x 10 x 2

Goblet Squat
63 x 15 x 3

DB RDL
93s x 12 x 2

V-up
14, 10, 10

3/27/23 - EvolveAI - W20D2 - Strength Block 4

CG Bench w/pause
225 x 3 @6
230 x 3 x 3 @6-7
235 x 3 x 2 @7.5

DB Chest-supported Row
63 x 14, 13

DB Incline Bench
73s x 12, 10 @7

Skullcrusher
65 x 12 x 2

DB Hammer Curl
33s x 12 x 2

3/29/23 - EvolveAI - W20D3 - Strength Block 4

DL w/belt
520 x 1 @9
455 x 2 @6
465 x 2 @6.5
475 x 2 @7.5

Skullcrusher
70 x 12 @6
75 x 12 x 3 @6-7

Paused LBS, no belt
365 x 3 x 3 @7-8

Good Morning
215 x 6 x 3 @7

DB Step-up
43s x 10, 11

Russian Twist
25 x 12 x 2

3/30/23 - EvolveAI - W20D4 - Strength Block 4

Comp Bench
245 x 3 @8
230 x 3 @6
230 x 3 @6
235 x 3 @6.5
240 x 3 x 3 @7-7.5

Chin-up
BW x 12, 10, 10

DB OHP
53s x 10 x 3

Dip
+25 x 10 x 3

BB Curl
75 x 11, 10, 10

You have been running EvolveAI for awhile. What are your thoughts on it?

4/1/23 - Cardio

Run/walk
15.5 minutes - 1.4 miles

JohnHelton wrote: ↑Thu Mar 30, 2023 4:31 pm You have been running EvolveAI for awhile. What are your thoughts on it?

It's okay. It's been useful to me in that for the time being, I don't have the energy or the will to come up with my own programming, so it's been nice to not have to worry about that. My major gripe with it is that the loads it prescribes for squat and bench are almost always stupidly low (RPE 1-3), so I usually just choose a load for myself (it often ends up on the weight that I chose, but takes several sets to adjust). Before I started to do that, I actually regressed a little on those lifts. Things have been going better since and the algorithm has made adjustments, but the prescribed loads are still way off most of the time. To be fair, my current cycle is not utilizing a recently added feature that allows one to bias the loads toward low, moderate, or high intensity, so maybe that would mitigate the issue.The deadlift programming has been better IMO. It's also clued me in to programming structures that lean more heavily on accessories, which I had never really experimented with before. I'll reserve judgement until my peak, but I think once this cycle is over, I'm going to give Sheiko Gold a try.

4/2/23 - EvolveAI - W21D1 - Strength Block 4

LBS w/belt
405 x 3 @6
415 x 3 x 4 @6.5-7

2-board Bench
250 x 3 x 2 @6
255 x 3 @7
245 x 3 @6 (misload)
260 x 3 @7.5

DB Split Squat
43s x 12, 10

Goblet Squat
83 x 12 x 3

DB RDL
103s x 12 x 2

V-up
BW x 12, 10, 10

4/3/23 - EvolveAI - W21D2 - Strength Block 4

CG Bench w/pause
225 x 3 x 3 @6
230 x 3 @6.5
235 x 3 x 2 @7, 7.5

DB Chest-supported Row
63s x 12 x 2

DB OHP
53s x 10, 11

French Press
65 x 13, 12

DB Hammer Curl
33s x 13, 12

4/4/23 - Cardio

Run/walk
18 minutes - 1.59miles

4/5/23 - EvolveAI - W21D3 - Strength Block 4

DL w/belt
475 x 2 x 3 @7

Skull Crusher
75 x 12, 11, 10, 10

Paused LBS, no belt
365 x 3 @7
370 x 3 @7.5
370 x 3 @8

Good Morning
215 x 8, 6, 6

DB Step-Up
43s x 12, 11

Russian Twist
25 x 12 x 2

4/6/23 - EvolveAI - W21D4 - Strength Block 4

Comp Bench
255 x 3 @9
230 x 3 x 3 @6-6.5
235 x 3 x 3 @6.5-7.5

Chin-up
BW x 12, 10, 10

DB OHP
53s x 10 x 3

Dip
+25 x 11, 10, 10

BB Curl
75 x 12, 10, 10

4/9/23 - EvolveAI - W22D1 - Strength Block 4

LBS w/belt
455 x 2 @9.5
425 x 3 x 3 @7.5-8.5

2-board Bench
265 x 3 x 4 @8-9

DB Split Squat
43s x 12, 10

Goblet Squat
83 x 12 x 3 @5-6

DB RDL
103s x 12 x 2

V-up
12, 10, 10