Exodus Strength

Relevant details:

Starting 1RMs: 545/400/615
(Updated 2019 all time1RMs: 646/410/650)

Started training in January of 2013 at 156lbs @6'0". Got to 209 within a year. Currently sitting around 227.

I'm a 32 year old father of two (a 2 and a 3 year old). Generally only train 2x/week because of schedule issues. I have insomnia and hypogonadism. I am on trt.

I have an athletic background. Wrestling, 5k/10k distance runner, amateur Muay Thai fighter, and now lifter. I have several injuries from sports, but the only ones that really still bother me are my knees. Left knee: torn MCL and meniscus; right knee: torn ACL and meniscus.

I haven't squatted consistently for about 2 years now as I've been unable to keep my knees happy once I get to proper depth. I'm going to try a protocol Dr. Baraki suggested (the same thing he did), but it will be slow and the weights will be light.

Anyways, I'm open to answer any questions or take any feedback and criticism!

Sumo Deadlift: 600x1, 505x5, 505x5
Bench press: 400x1 PR, 325x5, 325x5
Hammer Curls

Deadlift: 545x1, 500x5, 500x5
Bench press: 365x1, 315x8, 315x8

Congrats on the 400lb bench. That is awesome.

Nice bench Cody! Are you aiming for 1x Conventional / 1x Sumo sessions per week? Or using sumo on a per-session basis when back fatigue is high?

How do you deal with the insomnia? Mine is unbearable and I'm looking into just smoking (indica) myself to sleep now if I have to.

d0uevenlift wrote:How do you deal with the insomnia? Mine is unbearable and I'm looking into just smoking (indica) myself to sleep now if I have to.

I've had it for 4 years. I just deal with it. It sucks and I'm actively seeking a cure, but for now I just drink my caffeine and suck it up.

Deadlift: 600x1

https://www.instagram.com/p/BZMz_jJjd_a/

Worked up to a single @8.5ish? on the stiff bar (Texas Power Bar, 28.5mm). Going to be doing a little mock meet at Atlanta Barbell on Dec. 2 with Colin and crew as a little farewell celebration for him and his lady moving out to the west coast. Not sure if I'll be healthy enough to do 3-lift or if it will just be push-pull, but I'm going to try to rehab my knee. Will be lifting on an Ohio Power Bar (29mm), so I've gotta get used to the feel of pulling on the larger diameter bar. obviously it won't take too long to adapt considering just how easy that single was.

Beltless Deadlift: 495x1, 445x5, 445x5, 445x5
Bench: 365x1, 335x5, (335x4 + 245x8 drop set)
High pin squats (rehab): 315x5, 315x5, 315x5

Need to be doing more bench volume at lower intensities. Rehab squats were interesting. Stupid light. About 3" high as that's juuust where the pain starts. Will be lowering pins and increasing weight over the next couple weeks.

That 600 did look really fast! You did it in flip flops too. Put some DL slippers on for the meet, and you will start even lower. Based on the "internet calculations" I thought your 1RM on a stiff bar would be about 315. You surprised us all!

Les wrote:That 600 did look really fast! You did it in flip flops too. Put some DL slippers on for the meet, and you will start even lower. Based on the "internet calculations" I thought your 1RM on a stiff bar would be about 315. You surprised us all!

Lulllzzzzzz! Something to remember also is that my plates are about 10mm smaller in diameter than competition plates. I will be pulling on an OPB instead of a TPB, but I just don't think it will make a giant difference as long as my grip is secure.

Rehab pin squats: 325x8, 325x8, 325x8
Bench press: 265x12, 265x12, 265x12, 265x12
Lat pulldowns: 2x10

Lowered pins 2" for the squats. Should be at parallel next week! Austin told me to slow the descent down a bit as long as my knee can handle it.

Beltless Deadlifts: 405x8, 405x8, 405x8


Only had 20 minutes to squeeze these in. Schedule is jacked up this week, so get in where you fit in.

Nice work on all the volume for squats, bench, and deads! Your bench really seems to be taking off too!

Rehab tempo pin squats: 335x6, 335x6, 335x6, 335x6
Bench press: 275x10, 275x10, 275x10, 275x10
Hammer curls: 3x15


Pin squats were at full depth today, happy about that. They're also not fun. Bench is way more fun.

Looks good, Cody

Volume city!

Les wrote: ↑Thu Sep 28, 2017 5:15 pm Nice work on all the volume for squats, bench, and deads! Your bench really seems to be taking off too!

simonrest wrote: ↑Sun Oct 01, 2017 2:01 pm Looks good, Cody

KDW wrote: ↑Tue Oct 03, 2017 3:42 pmVolume city!

Thanks everyone!



Beltless Deadlift: 440x6, 440x6, 440x6
Bench Press: 285x8, 285x8, 285x8, 285x8
Rehab tempo pin squats: 350x6, 350x6, 350x6


Just some easy volume. I still hate these squats. A lot.

Those are great pin squats Cody! I think you will be happily suprised how much they increase your squat.

KDW wrote: ↑Fri Oct 06, 2017 5:35 pm Those are great pin squats Cody! I think you will be happily suprised how much they increase your squat.

Thanks! Right now I have no clue what I'm actually capable of squatting, I'm just hoping that doing these will let me be able to squat regularly without pain again.



Rehab beltless tempo squats: 365x6, 365x6, 365x6
Bench press: 295x8, 295x8, 295x8
Seated row/AbMat super sets: 3 sets of x10/x20