Exodus Strength

Renascent wrote: ↑Thu Feb 01, 2024 9:18 pmIt feels silly to treat an auxiliary lift like a big deal sometimes, but moving it to its own special day seemed to pay off this time.

I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.

DCR wrote: ↑Fri Feb 02, 2024 6:40 am

Renascent wrote: ↑Thu Feb 01, 2024 9:18 pmIt feels silly to treat an auxiliary lift like a big deal sometimes, but moving it to its own special day seemed to pay off this time.

I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.

There's a mental boon to this as well. If you treat every exercise as being equally (and critically) important (irrespective of their sequence/order/location), then execution/effort will remain similarly high (whether it's a deadlift or a calf raise).

DCR wrote: ↑Fri Feb 02, 2024 6:40 am

Renascent wrote: ↑Thu Feb 01, 2024 9:18 pmIt feels silly to treat an auxiliary lift like a big deal sometimes, but moving it to its own special day seemed to pay off this time.

I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.

Progress is progress. Doesnt seem silly to me at all.

hector wrote: ↑Fri Feb 02, 2024 7:38 pm

DCR wrote: ↑Fri Feb 02, 2024 6:40 am

Renascent wrote: ↑Thu Feb 01, 2024 9:18 pmIt feels silly to treat an auxiliary lift like a big deal sometimes, but moving it to its own special day seemed to pay off this time.

I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.

Progress is progress. Doesnt seem silly to me at all.

Absolutely. Makes a lot of sense

DCR wrote: ↑Fri Feb 02, 2024 6:40 am

Renascent wrote: ↑Thu Feb 01, 2024 9:18 pmIt feels silly to treat an auxiliary lift like a big deal sometimes, but moving it to its own special day seemed to pay off this time.

I’ve historically done this with barbell rows, and more recently with barbell curls and DB bench press. Big PRs were set and gainz were had. I’m a total believer.

When I moved rows and back shit to a separate day from bench press, it kinda made sense. I can go nuts with hammering a large bit of real estate where the posterior chain is concerned.

I guess I’m slightly amused at the idea of having two vertical press days in the rotation. I never intended to take a snatch push press too seriously, but splitting the press day now means my triceps get a slight breather, which helps with the accessory stuff.

lheugh wrote: ↑Fri Feb 02, 2024 7:32 amThere's a mental boon to this as well. If you treat every exercise as being equally (and critically) important (irrespective of their sequence/order/location), then execution/effort will remain similarly high (whether it's a deadlift or a calf raise).

Can confirm. Restructuring my usual routine has been undeniably beneficial for this reason, even when I am still sheepish about increasing the intensity on certain accessory lifts. I'm starting to consider certain accessory lifts just as important -- if not more -- than some of the "main" lifts, for my purposes.

MarkKO wrote: ↑Fri Feb 02, 2024 9:36 pm

hector wrote: ↑Fri Feb 02, 2024 7:38 pmProgress is progress. Doesnt seem silly to me at all.

Absolutely. Makes a lot of sense

And so I think I'll stick with this schedule for the time being.

2.3.2024
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 4
345 x 2 x 5
295 x 3 x 3



Walking Dumbbell Lunges
50 x 9 x 4

I was really hoping that split squats were next in the rotation. Wasn't looking forward to lunges at all.

Incline Underhand Barbell Shrugs
185 x 15 x 5

Assisted Reverse Nordic Curls
10 x 4

Standing Cable Crunch
75 x 30 x 4

Weighted Sisy Squats
25 x 12 x 2
35 x 10 x 2

Renascent wrote: ↑Sat Feb 03, 2024 9:35 pmI'm starting to consider certain accessory lifts just as important -- if not more -- than some of the "main" lifts, for my purposes.

What are those purposes, currently?

DCR wrote: ↑Sun Feb 04, 2024 12:13 am

Renascent wrote: ↑Sat Feb 03, 2024 9:35 pmI'm starting to consider certain accessory lifts just as important -- if not more -- than some of the "main" lifts, for my purposes.

What are those purposes, currently?

Make or, at the very least, maintain progress on the main lifts while doing them once a week (or possibly even less frequently, when necessary). I miss doing them twice a week, but it's not 2020 anymore, unfortunately.

2.4.2024
Deadlifts
275 x 9
365 x 8
445 x 5 x 2
475 x 3 x 2
495 x 1



Barbell Good Mornings
185 x 10 x 7

Seated Reverse Calf Raises
60 x 35 x 7

Seated Cable Leg Curls
50 x 12 x 5
55 x 8 x 4

Nordic Curls
12 x 3

Lying Cable Knee Raises
60 x 15 x 3

Incline Side Lying Hip Raise
12 x 3

2.5.2024
Bench Press
165 x 12
225 x 12
275 x 6 x 3
295 x 4 x 3
315 x 2 x 2
265 x 3 x 2



Dumbbell Flyes
20 x 12 x 2
25 x 10 x 3

Bilateral Dumbbell Split Squats
75 x 8 x 4

Seated Reverse Dumbbell Flyes
25 x 12 x 5

Face Pulls
50 x 12 x 4

Kneeling Cable Crunch
80 x 15 x 4

Ab Wheel Rollouts
10 x 3

2.6.2024
Underhand Barbell Hang Rows
275 x 8 x 8

Weighted Neck Curls
45 x 25 x 4

Weighted Pull-Ups
60 x 5 x 4
70 x 3 x 4

Straight-Arm Pulldowns
110 x 9 x 7

Weighted Neck Extensions
25 x 25 x 4

Kneeling Single-Arm Iliac Pulldowns
80 x 10 x 4

Seated Underhand Pulldowns
80 x 15 x 2
90 x 15 x 2

Assisted Lateral Squats
10 x 4

Dumbbell Pullovers
80 x 10 x 3

2.7.2024
Overhead Press
165 x 8
175 x 6 x 2
185 x 5 x 4
195 x 2 x 5



Walking Dumbbell Lunges
50 x 9 x 4

Lateral Plate Raise
25 x 12 x 4

Kneeling Cable Crunch
80 x 15 x 3

Lying Cable Knee Raises
80 x 12 x 3

2.9.2024
Yaz Press
195 x 6 x 6
205 x 4 x 3

Rope Pushdowns
85 x 13 x 4
90 x 8 x 2

Barbell Hang Shrugs
315 x 15 x 4

Overhead RTEs
85 x 13 x 4
90 x 8 x 2

Cable Side Shrugs
60 x 12 x 4

Incline Dumbbell Shrugs
85 x 20 x 3

Incline Underhand Barbell Shrugs
225 x 15 x 4

Seated Dumbbell Reverse Flyes
25 x 12 x 3

Ab Wheel Rollouts
10 x 3

2.10.2024
High-Bar Squats
175 x 10
225 x 10
275 x 7 x 2
325 x 3 x 3
345 x 2 x 5
355 x 1 x 3
315 x 3 x 1, 2 x 3



Bilateral Dumbbell Split Squats
75 x 6 x 5

Standing Cable Leg Extensions
50 x 12 x 5

Face Pulls
55 x 15 x 3

Lying Cable Knee Raises
80 x 12 x 3

Ab Wheel Rollouts
10 x 3

Squats are looking strong man.

BenM wrote: ↑Sun Feb 11, 2024 1:29 pm Squats are looking strong man.

Thanks.

We'll see if it leads anywhere.

2.11.2024
Deadlifts
275 x 9
365 x 9
455 x 2 x 1*, 4 x 2
485 x 2
500 x 1 x 3

*Plates got stuck in the wood. Stopped the set.



Good Mornings
185 x 10 x 4
195 x 7 x 4

Seated Cable Leg Curls
50 x 15 x 2
55 x 12 x 3
60 x 9 x 3

Nordic Curls
10 x 4

Weighted Sisy Squats
35 x 15 x 4

Kneeling Cable Crunch
80 x 15 x 3

Ab Wheel Rollouts
10 x 3

2.12.2024
Bench Press
175 x 12
225 x 12
275 x 7 x 3 (PR?)
295 x 4 x 3
315 x 2 x 3



Dumbbell Flyes
25 x 12 x 4

Walking Dumbbell Lunges
50 x 9 x 4

Single-Arm Cable Reverse Flyes
35 x 12 x 4

Assisted Lateral Squats
12 x 3

Kneeling Cable Chops
45 x 15 x 4

Incline Side Lying Hip Raise
10 x 4

Lying Cable Knee Raises
80 x 12 x 3

Found your feline lifting partner. I really miss having one of those but our current home isn't conducive and my dog thinks that cats are squirrels.

DCR wrote: ↑Tue Feb 13, 2024 6:55 am Found your feline lifting partner. I really miss having one of those but our current home isn't conducive and my dog thinks that cats are squirrels.

He doesn't get much inside time these days. Dude is going through some changes, and spraying like a motherfucker. The other one runs laps around the rack between sets and takes naps at opportune moments, so she's better at the indoor life in some ways.