Exodus Strength

Monday 4/23/18 - Hypertrophy Day

Bench:

245x4x3
245x3x4

All @6 or under.

RDL:

315x8x3

All @6 or under.

Notes: Still not squatting. Knee swelling is finally going down. The timing correlates with me easing up on the squats.

Video shows bench sets 3-6.

BostonRugger wrote: ↑Sat Apr 21, 2018 2:42 pm Saturday 4/21/18 - Strength Day

Bench:

3 rounds of:
3x260TnG > Rest 30s > 1x260 Paused
Then
3x260TnG

RDL:

315x8@6, 335x8@7, 355x8@7.5

Video of third bench set (bonus: cool dog).

Love the dog! I used to let a stray cat in our basement when it got really cold and it would always jump on my chest whenever I bench pressed.

Glad to hear your wife is doing better!

BostonRugger wrote: ↑Mon Apr 23, 2018 5:31 pmBench:

245x4x3
245x3x4

Your bench gains are out-pacing the program, I think (which is great, but we’ll need to adjust e1rm after Power Day singles).

Hanley wrote: ↑Tue Apr 24, 2018 11:09 am

BostonRugger wrote: ↑Mon Apr 23, 2018 5:31 pmBench:

245x4x3
245x3x4

Your bench gains are out-pacing the program, I think (which is great, but we’ll need to adjust e1rm after Power Day singles).

It seems like multiple people are responding really well on bench. Is that just my perception, or are you seeing that as well?

ETA: @BostonRugger That's a beautiful dog - this video made me smile.

MattNeilsen wrote: ↑Tue Apr 24, 2018 11:16 am It seems like multiple people are responding really well on bench. Is that just my perception, or are you seeing that as well

I’ve never seen bench gains like this in non-novice lifters.

Hanley wrote: ↑Tue Apr 24, 2018 11:24 am

MattNeilsen wrote: ↑Tue Apr 24, 2018 11:16 am It seems like multiple people are responding really well on bench. Is that just my perception, or are you seeing that as well

I’ve never seen bench gains like this in non-novice lifters.

Yeah and with Gilly going from 335-365 in like 4 weeks? That’s pretty awesome/ crazy gains

MattNeilsen wrote: ↑Tue Apr 24, 2018 11:16 am ETA: @BostonRugger That's a beautiful dog - this video made me smile.

heidikay wrote: ↑Tue Apr 24, 2018 8:25 am Love the dog! I used to let a stray cat in our basement when it got really cold and it would always jump on my chest whenever I bench pressed.

Haha, he’s a big, beautiful, fluffy dude. Not mine, unfortunately. It was open gym at Mass Barbell so people brought dogs and food and other good things.

Glad to hear your wife is doing better!

Thanks!

Bench:

195x3
230x2
250x1x2
265
295
260x2x2



CGBP:

215x8x3

Deadlift:

480x4x4@7,7.5,8,8.5-9
455x4@7.5



Notes: I had rated my top bench single @6.5. From video, it may have been an even @6. I’m going to adjust my e1rm to 340. That’s 25 lbs over my all time PR (holy shit).

After bench, I drove home and christened the garage gym (currently just a platform). Dropped weight for the last set, but lumbar extension was still softer than I’d like. I still have a hard time feeling that as I get fatigued.

Wow. That's some amazing progress on bench. Is that all down to the MM magic?

@cb thanks. It’s pretty unbelievable. My bench has been stuck and stubborn for quite a while until now.

BostonRugger wrote: ↑Wed Apr 25, 2018 2:46 pm
Notes: I had rated my top bench single @6.5. From video, it may have been an even @6. I’m going to adjust my e1rm to 340. That’s 25 lbs over my all time PR (holy shit).

Dude, I'm not even sure that was a @6.0... @5.0 maybe? Crazy man, that looked like a warmup! Nice job.

Dude you could have done a set of 6 or 7 there. Nice fuckin job

thejosef wrote: ↑Wed Apr 25, 2018 9:20 pm

BostonRugger wrote: ↑Wed Apr 25, 2018 2:46 pm
Notes: I had rated my top bench single @6.5. From video, it may have been an even @6. I’m going to adjust my e1rm to 340. That’s 25 lbs over my all time PR (holy shit).

Dude, I'm not even sure that was a @6.0... @5.0 maybe? Crazy man, that looked like a warmup! Nice job.

KoolaidMannn wrote: ↑Thu Apr 26, 2018 6:34 am Dude you could have done a set of 6 or 7 there. Nice fuckin job

Thanks guys. I’m real happy with the bench gains lately. Fastest bench gains I’ve experienced since NLP.

Bench:

275x3x4
275x2x2

Last 3 sets shown on video.



SGDL:

375x5x4

Monday April 30th - Hypertrophy Day

Squat (wooop woop!):

285x5
340x4
395x3
420x2x4@8,7,7,7

Bench:

185x5
220x4
255x3
290x2x5@ 7, 6.5, 6.5, 7, 7.5

Video of sets 2, 3 and 5




Notes:

It was awesome to squat again. I have the range of motion to hit depth without jamming my right knee into full flexion. e1rm is 475, but hat could be due to my hesitancy (as well as the strength loss). My abs feel tired. Probably not used to bracing so hard. Squatting rules and my life is not as good without it.

Bench still cruising along. The new setup in the home gym is an adjustment. I’ll get used to it soon enough.

BW = 260

BostonRugger wrote: ↑Mon Apr 30, 2018 12:24 pm Squatting rules and my life is not as good without it.

Training quotes entry!

Shane wrote: ↑Mon Apr 30, 2018 5:04 pm

BostonRugger wrote: ↑Mon Apr 30, 2018 12:24 pm Squatting rules and my life is not as good without it.

Training quotes entry!

Haha, thanks. For me, that’s the height of eloquence.

Press - 135x28 - 7 min density block.

Home gym means I can do the optional workouts.



Video cut out part way through due to incoming call. Watch if you like uninspiring pressing.

You had me at uninspiring.

Congrats on becoming a homie.

Wilhelm wrote: ↑Tue May 01, 2018 6:50 pm You had me at uninspiring.

Congrats on becoming a homie.

Thanks Wilhelm! Even in the heat, I’m loving it.