Exodus Strength

4/19

Hex Bar Deads:
3 x 8 @ 365

Dips:
4 x 15 @ BW, first two sets felt like RPE 0, final set felt like RPE 8-9 *shrug*

4/23
Squats
3x5 @ 345
15@ 255
15 @ 225
15 @ 185

Quad burn

Dips: many

4/25

Bench:
295 x 4,6,8,4,6,8,4,6,8

Deads:
3 x 8 reps @ 405

4/28
Deads:

425x 5,5,10

Dips: lots of sets to RPE 9

4/30

Bench So-Much-Volume
7 x 10 reps @ 275

Yeah. That is a lot of volume.

5/3
Deads:
3x5reps @ 455

Some very wide grip 1/2 ROM bench (sets of 40-50 @ like 130)

5/7
Bench
295 x 4,8,5,10,4,8,5,10

5/12
Bench
5@275
5@295
5@315
5@335
5@315

I've been playing chicken with my elbows. They've hurt since Nov (failed a rep at 440), and I've been throwing silly volume at them in hopes that quit sucking. Today was the first pain free set over 325 in a long time.

5/14
Squats:
5x3 reps @365

Not hard, but I was hoping they'd be easier. Hex bar deads aren't transferring to squat as well as I thought they would (have not been squatting much)

Hanley wrote: ↑Sun May 14, 2023 6:01 pm And depth was iffy.

I’m assuming that you mean that you didn’t necessarily want to go as low as you did?

DCR wrote: ↑Sun May 14, 2023 6:45 pm

Hanley wrote: ↑Sun May 14, 2023 6:01 pm And depth was iffy.

I’m assuming that you mean that you didn’t necessarily want to go as low as you did?

Yeah. I'm doing a sort of high/low bar hybrid and I know I could've gone deeper

Gotcha. Hadn’t caught the bar placement and, those being plenty damn deep, wondered if you actually meant that you’d have preferred to cut depth sooner. Following now.

Where you’ve got the bar there looks to be where I keep it when I’m not actively high bar (so the large majority of the time). I’ve never experienced the slightest low bar elbow pain, or understood the need for any marked difference in technique. Wondering now if that’s all because I’ve never truly gone low bar. Shrug.

5/21
Bench
2 x 5 reps @ 315
2 x 3 reps @ 335
3 x 2 reps @ 365
2 x 15 reps @ 225

Deads
3x5 @ 475

365 moved okay-ish.

5/28
Deads:
4@475, then 4x5 @405

5/29
Bench
100 reps @275 in sets of 5 or 10

5/31
Deads
3 x 15 @ 315

^ right glute felt a little tweaky after the last dead session...so I threw light volume at it. Felt good.

6/2
Bench:
315x5,6,7,8

6/15
Forgot to log some sessions. Meh.

Today was
Bench: 30 minute amrap with 265: 63 reps. *shrug*

What’s your current goal John?

mjstrength wrote: ↑Fri Jun 16, 2023 11:37 pm What’s your current goal John?

Right now I'm just trying to keep my e1RMs within about 5-8% of lifetime PRs until I can dedicate more time for training. Work/life schedule is crazy until September, so I'll start training hard then (my goal then = 280kg dead & 200kg tng bench [I fucked my elbows up last fall going for a 200kg single....but they're feeling better]) . I don't care about squat