The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[CW47]

Paused Conv Deadlift: 365 pounds x 1 rep [9 RPE]
Stiff Legged Deadlift - 3 Inch Deficit: 230 pounds - 3 sets x 8 reps

Got hit with a cold yesterday so I didn't lift. Stayed home today, but was feeling better this afternoon so I got to it.
Paused Deadlift ended up about where I expected to. Still been inconsistent on my setup, and this time I believe I setup with the bar too far from my shins. This pulled me forward initially, but I was able to correct and finish the lift without much difficulty. Should get easier next time if I get the setup right.
SLDL went well. The conditioning to get through these is more of a challenge than the weight at this point. I'll keep increasing weekly as long as I continue to hit all the reps. Will increase to 235 next week.
No accessory work today since I'm still somewhat fatigued.

[EliKoehn]

^^ Get well soon.

No workout for me today, but I did do a slow jog in the 95-100 degree heat at 250 pounds and having only eaten a chicken breast today when I got home from work. Just over three miles in 36 minutes. That is very slow even at my weight, but the stamina training needs to happen (and the heat acclimation is a nice bonus).

[coachcalande]

^^ Get well soon.

No workout for me today, but I did do a slow jog in the 95-100 degree heat at 250 pounds and having only eaten a chicken breast today when I got home from work. Just over three miles in 36 minutes. That is very slow even at my weight, but the stamina training needs to happen (and the heat acclimation is a nice bonus).

I really miss running.

Running outside, just going wherever I wanted, as long as I wanted was a great sense of freedom. I don’t think it was very good for gains in size and strength but certainly helped with burning off body fat and a general health and fitness feeling.

I enjoy sprinting too, sprints with walking, especially on grass…very energized when doing that…unfortunately for me, It destroyed something in my ankle - most likely the ligament that holds the perineal tendon ….which I believe is now out of groove. I can barely do calf raises without irritation.

Back in the 90s, I still ran but for awhile supplemented in-line rollerblades and roller hockey into the early part of 2005-2006. That was a nice way to get cardio…basically basketball, jogging, hockey and biking….all of those things kept me under 240 lbs as I certainly ate and drank whatever I wanted.

In 2008-09, my knees were shot to the point of euflexxa injections…they didn’t help enough so we finally sold my treadmill …wish I kept it…just to walk inclines really. The area we live in now is not good for walking as the traffic here will get you killed.

Nowadays, my cardio is push mowing my lawn. We have almost three acres so there’s plenty to mow. I was out there on the grassy hills for 90 min yesterday and have another hour to do today after my lift. If my ankle ever heals, I’ll go back to hill sprints and push my luck with some grass run/walks…otherwise, not much real cardio. We have a bike, I hate stationary bikes with a passion.

[coachcalande]

Paused Conv Deadlift: 365 pounds x 1 rep [9 RPE]
Stiff Legged Deadlift - 3 Inch Deficit: 230 pounds - 3 sets x 8 reps

Got hit with a cold yesterday so I didn't lift. Stayed home today, but was feeling better this afternoon so I got to it.
Paused Deadlift ended up about where I expected to. Still been inconsistent on my setup, and this time I believe I setup with the bar too far from my shins. This pulled me forward initially, but I was able to correct and finish the lift without much difficulty. Should get easier next time if I get the setup right.
SLDL went well. The conditioning to get through these is more of a challenge than the weight at this point. I'll keep increasing weekly as long as I continue to hit all the reps. Will increase to 235 next week.
No accessory work today since I'm still somewhat fatigued.

Nice

[coachcalande]

Powerlifting mode this am

Bench 305x3
https://youtu.be/Th91Crzcyn8

Bench 315x2

https://youtu.be/cCBei-8feJk

265x8,7,6

Heavy rows and pulldowns too.

https://youtu.be/P6clyhHznp8

https://youtu.be/TOpIuUOF0sY

[MyEgoProblem]

Hope everyone is doing ok..
Been stupid busy at work, training been on the back burner.

Today's lifting
"equipment safety check" at work ������
Took 20mins to check the integrity of the pin loaded kit.
Full stack, for a hard set@9~
Then move to next piece of kit.

Had to retest 2 more times to be sure.

Got a disgusting pump..

But im Certain the lat pulldowns, the chest press, the chest support row, the adjustable xover stacks, leg curls & exts... Are all A ok!

Planned nothing, tracked nothing, this is true gpp work.
Oh, and 30k steps

[CW47]

Speed Bench: 125 pounds - 6 sets x 6 rep
Wide Grip Cable Row: 2 Chain - 3 sets x 20 reps
45 Degree Incline DB Press: 30's - 3 sets x 12 reps
Hammer Curl: 20's - 3 sets x 12 reps

Reduced weight on speed bench by 10 pounds, otherwise kept everything the same as last week.
Turned out to be a really good session. Completed in less than 30 minutes and it all felt easier this time.
I'll increase weight and/or reps on the accessory work next time through.

[CW47]

Speed Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 5 sets x 5 reps

The day I look forward to the least... Probably also the most important day for me. Went better this week than last by a mile, and still sucked, lol.
This should definitely help with conditioning, but where I noticed it most today was in technique. Having not done speed work much over the last 9 months I had forgotten how much it helps with that. I got my deadlift setup dialed in MUCH better today. Squat is still not where I want it, but was improved today as well.
Most likely will take a rest day tomorrow.

[coachcalande]

Speed Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 5 sets x 5 reps

The day I look forward to the least... Probably also the most important day for me. Went better this week than last by a mile, and still sucked, lol.
This should definitely help with conditioning, but where I noticed it most today was in technique. Having not done speed work much over the last 9 months I had forgotten how much it helps with that. I got my deadlift setup dialed in MUCH better today. Squat is still not where I want it, but was improved today as well.
Most likely will take a rest day tomorrow.

What’s your diet like? I really think most of this just comes down to how and what we eat, provided we train hard enough, often enough.

[CW47]

What’s your diet like? I really think most of this just comes down to how and what we eat, provided we train hard enough, often enough.

I'm not tracking anything right now, so couldn't tell you how many calories I'm taking in or how the macro's are broken down.

On a typical weekday I either have Oatmeal for breakfast or don't eat anything. Usually have 1 or 2 cups of coffee.
Lunch and dinner are primarily protein (steak, burgers, chicken, fish, brats...), sometimes with fruit or veggies.
If I need a quick snack between meals it's generally a protein bar, or sometimes bread with peanut butter and honey.

I'm not trying to gain weight since I don't really want to be any heavier than I already am at this point. Have lost about 5 pounds over the last several weeks, and would like to either maintain or continue losing a bit more. Workouts almost always happen after dinner, so I'm not lifting on an empty stomach.

[coachcalande]

I'm not tracking anything right now, so couldn't tell you how many calories I'm taking in or how the macro's are broken down.

On a typical weekday I either have Oatmeal for breakfast or don't eat anything. Usually have 1 or 2 cups of coffee.
Lunch and dinner are primarily protein (steak, burgers, chicken, fish, brats...), sometimes with fruit or veggies.
If I need a quick snack between meals it's generally a protein bar, or sometimes bread with peanut butter and honey.

I'm not trying to gain weight since I don't really want to be any heavier than I already am at this point. Have lost about 5 pounds over the last several weeks, and would like to either maintain or continue losing a bit more. Workouts almost always happen after dinner, so I'm not lifting on an empty stomach.

Well, if you post your meals here for the next few days I’ll compute it for you. We can at least ball park protein, carbs, fats and cals.


If you don’t want to measure/weigh, just eyeball it and say “fist size serving of rice, two burger patties “ or whatever.


Here was mine today:

6 am - coffee with chocolate whey x3 , banana
8 am - 4 eggs, 1 cup whites, oats
11 am- double whopper with cheese, a few fries
2 pm - 4 eggs, 1 cup whites , 1 cup rice
5- 2 eggs, 2 cup egg whites, oats
8- I’ll probably make a whey protein, pb and oats mix

[RapidFail]

Well, if you post your meals here for the next few days I’ll compute it for you. We can at least ball park protein, carbs, fats and cals.


If you don’t want to measure/weigh, just eyeball it and say “fist size serving of rice, two burger patties “ or whatever.


Here was mine today:

6 am - coffee with chocolate whey x3 , banana
8 am - 4 eggs, 1 cup whites, oats
11 am- double whopper with cheese, a few fries
2 pm - 4 eggs, 1 cup whites , 1 cup rice
5- 2 eggs, 2 cup egg whites, oats
8- I’ll probably make a whey protein, pb and oats mix

Not a fan of vegetables, coach?!

[coachcalande]

Not a fan of vegetables, coach?!

Green beans, broccoli, Brussel sprouts …about the only green stuff in my diet, almost always topped on rice or with baked potatoes. Yesterday was just a lot of running around …anyhow green stuff 1-3 times daily out of 5-6 meals.

[CW47]

Well, if you post your meals here for the next few days I’ll compute it for you. We can at least ball park protein, carbs, fats and cals.
If you don’t want to measure/weigh, just eyeball it and say “fist size serving of rice, two burger patties “ or whatever.

I appreciate the offer coach, but I'm going to decline for a couple of reasons.

First, I believe in exercising self-responsibility. If I want something done, I feel it's my responsibility to do it myself.

Also, though I think diet is exceptionally important, tracking calories and macros for the purpose of strength training is not something I see a high value in for myself right now. Not that it doesn't have value, but I have enough of an idea of what I'm taking in already as a result of tracking it previously that I don't think I gain much by doing it religiously at this point. The payoff for the time investment just isn't there. If/when I get to the point that I need to wring every last bit out of a cut or a bulk then I will start tracking it, but I'm not there right now.

[coachcalande]

Today I did a reverse pyramid on squats.

400x2
355x3
355x3
335x4
305x6
285 for pause squats
255 for AMRAP
255 for AMRAP

Then leg ext, leg curls.

My legs are dead. Skipped arms to help my bride with a home improvement project that’s going to take several days, also my son with car problems….real life.

[MyEgoProblem]

Got the the club late today.

Close grip Seated low dead pin press (highest angle)
60*1
70*1
80*1
90*1
100*1 this was actually quite the effort to keep in the groove 😂
60*5(x5) exploding off the pins hard as poss

Standing Lateral machine
12.5*10(x5)

Cable reverse fly for rear delts
3rd slot on stack *15(x5)

Cable pressdown
Stack *f(x3)

Cable rope curl
Stack *f(x3)

Pec dec
Random pin slot *f (3 drops)

[RapidFail]

I appreciate the offer coach, but I'm going to decline for a couple of reasons.

First, I believe in exercising self-responsibility. If I want something done, I feel it's my responsibility to do it myself.

Also, though I think diet is exceptionally important, tracking calories and macros for the purpose of strength training is not something I see a high value in for myself right now. Not that it doesn't have value, but I have enough of an idea of what I'm taking in already as a result of tracking it previously that I don't think I gain much by doing it religiously at this point. The payoff for the time investment just isn't there. If/when I get to the point that I need to wring every last bit out of a cut or a bulk then I will start tracking it, but I'm not there right now.

I'm at a similar point myself. I did a free trial of the MacroFactor app a few month ago and while it's an excellent app, I realised I don't need to track religiously anymore. I make sure I get four good protein feedings nearly every day and my total daily protein intake is more than adequate. As for calories, I keep a close eye on my scale weight and adjust as necessary. On weekdays I eat essentially the same thing for my first four meals of the day so if I'm not gaining or losing weight at the pace I want I'll make adjustments from there.

[jademonkey]

I'm also not tracking lately. A bit heavy now, weighed in at 181 after gym the other day, guessing 177ish morning weight. With my infrequent workouts I can't really afford to gain or lose weight too much.

Woke up crazy early to go to Yellowstone on July 4, and felt sick and tired. Negative COVID test but had contact last week so who knows. Waited a bit and finally hit the gym first time in 9 days. Wanted to take it easy to make sure I don't get sick again, and succeeded in not doing too much on any exercise... But I did all the things since it'll be a while before I am near a gym again.

Only a bit of deadlift, top single 455.
Did a bit more bench, top single 265, best in at least a year. Back off sets felt good.

Did a couple squat sets but getting tired so kept it really light, just wanted to keep the movement internalized.

Dumbbell rows 110x15 a couple sets, and also did some tris, bis, and shoulders to round it off. Nice upper body pump and pretty sore afterwards!

This was a couple days ago and won't get to the gym again until at least next week.

[EliKoehn]

Those are good numbers, especially for not feeling well and lifting sporadically.

I too have felt kind of off and my stamina is once again shot. Felt oddly fatigued just from a couple of sets, which really is kind of unusual. My boss got covid a while back and I've been around him obviously, so maybe I've gotten quasi-sick with it since I've already had it and relative immunity might be masking anything obvious. It could just be a matter of being detrained and eating poorly coming off of vacation. Anyway, getting back on track is the only right move, in either case...

Just a quick, small session on my lunch break today:

A.S.
Flat Bench:
4 x 8 at 225
Pull-Ups:
4 x 6 at BW (~250)

I am going to prioritize fitness over strength for a little while, and so I'm thinking about subbing out my squat and deadlift emphasis for jogging, while still doing the former once a week at lighter intensity. I find it quite difficult to maintain a deficit while doing those exercises at intensity, and getting lighter and fitter the most important thing for me right now. I'm glad to have gotten some pretty big lifts recently and can be proud knowing I did it, but I do not want to content myself with being overweight into adulthood, and I'm at the age now where my health won't be persistently forgiving of abuse as if I was still just a college kid.

I still psychologically thrive on that challenge with the iron, so I might do some kind of a bench block if that can be managed on a deficit, just so I'm pursuing a lifting goal as well in lieu of squatting and deadlifting as much as before.

[RapidFail]

Those are good numbers, especially for not feeling well and lifting sporadically.

I too have felt kind of off and my stamina is once again shot. Felt oddly fatigued just from a couple of sets, which really is kind of unusual. My boss got covid a while back and I've been around him obviously, so maybe I've gotten quasi-sick with it since I've already had it and relative immunity might be masking anything obvious. It could just be a matter of being detrained and eating poorly coming off of vacation. Anyway, getting back on track is the only right move, in either case...

Just a quick, small session on my lunch break today:

A.S.
Flat Bench:
4 x 8 at 225
Pull-Ups:
4 x 6 at BW (~250)

I am going to prioritize fitness over strength for a little while, and so I'm thinking about subbing out my squat and deadlift emphasis for jogging, while still doing the former once a week at lighter intensity. I find it quite difficult to maintain a deficit while doing those exercises at intensity, and getting lighter and fitter the most important thing for me right now. I'm glad to have gotten some pretty big lifts recently and can be proud knowing I did it, but I do not want to content myself with being overweight into adulthood, and I'm at the age now where my health won't be persistently forgiving of abuse as if I was still just a college kid.

I still psychologically thrive on that challenge with the iron, so I might do some kind of a bench block if that can be managed on a deficit, just so I'm pursuing a lifting goal as well in lieu of squatting and deadlifting as much as before.

Curious how long you're resting between sets? You're a lot stronger than me, but if I were to do straight sets like that, the first set would have to be at least 5 RIR, even if I rested 3 minutes between.

[EliKoehn]

Curious how long you're resting between sets? You're a lot stronger than me, but if I were to do straight sets like that, the first set would have to be at least 5 RIR, even if I rested 3 minutes between.

They are usually about 5RIR actually, since normally I can reliably get 225 somewhere in the teen number of reps (max was 17, haven't failed an attempt of 13 in years). Candito's 6 Week program is the only formal one I've followed carefully, but in my own training, I have "templates" for rep/set schemes depending on what I think needs emphasis in that session. 4 x 8s are my "medium volume, medium intensity" sets and I aim for a fairly low, completely manageable RPE on these, most of the time (because the idea is to include more exercises on these sessions, but I didn't have the time for that on my lunch break). I normally aim for about 2 minutes of rest on that setup, too. Today I was hitting those for 8s and 9s unfortunately, and rested probably 3 minutes, since I am feeling less in shape.

[coachcalande]

Life’s disruptions….

My wife took the week off, we are knee deep in repainting the kitchen and cabinets. It’s next to impossible to cook so the diet is “best I can” mix of tuna, whey, grilled foods until the stove and oven are usable again. I can still cook eggs in the microwave so that’s a plus, …nevertheless, the lifting will happen this am and I am in powerlifting mode making strength gains on my pushing, pulling and squatting. This am is an upper body push/pull event and I’ll try and use 305-335 on all my bench sets and 320-350 on all my seated row sets. The key of course, stay healthy!

Missed several meals this week (usually aim for 6) but never less than 250 G protein in any day so that’s a plus. Calories are down a bit while expending more with home improvement stuff…but I’m sure I’ll do fine.

[coachcalande]

Todays bench
315x3,2,2

https://youtu.be/gBZX67M-ZBA

Seated rows 362x5

https://youtu.be/ti3Oahh7f-U






Todays bench and row summary
Bench
315x3
315x2
315x2
265x6
265x6

Rows
362x5
362x5
362x3
300x6
300x6

Incline
205x9
215x7
225x5
235x5

[Filmbuff81]

Strong work fellas.

Hadn’t realized how absent I’ve been lol.

Work and beach life have been keeping me busy and away from much online scrolling except before bed.

Nice little break from things though.

Probably start posting workouts again sometime soon here.

[EliKoehn]

^^ Glad to see you back.

--

Another small lunch session as I'm going to visit my grandparents this evening. Lots of health complications lately so I want to take advantage of the days while I can still go see them.

Feeling better stamina and pace wise relative to yesterday. It sounds kind of silly, but one health change I'm taking seriously now is making sure to eat fruits and vegetables. I like them, but they spoil easy and take a while to prepare without being especially satisfying, so I find that I can end up going weeks without a single serving and that's simply not a good idea. Made myself (and it took a long time, of course) a beef and vegetable stew yesterday with pieces of round steak that I cut up, potatoes, garlic, cabbage, onion, celery and had cherries for dessert. Was very tasty, and it was fun expanding my cooking horizons a little bit with a different kind of dish.

A.S.
Standing OHP:
5 x 10 at 95
Barbell Curl:
5 x 8 at 95

Lateral Raise:
2 x 12 w/ 20s

Nothing too intense, but felt a lack of volume in my latest training before taking my break, so thought something with more sets in a higher rep range was called for to rebuild something of a small base as I get back on track. Was going to throw in some hammer curls to alternate with the lateral raises at the end, but one of my friends wanted to talk to me about something and I ran out of time. That was probably more important, anyway.

[CW47]

July 11, 2022
Bench Press - 3 Second Pause: 165 pounds x 1 rep [8.5 RPE]
Incline Close Grip Bench Press: 120 pounds - 3 sets x 8 reps

I was running short on time so just did the main 2 lifts. Both went well.
I'll mostly likely lift on Tues, Wed, and Thurs since I probably won't be able to lift on Friday, Saturday, and possibly Sunday.


July 12, 2022
Conventional Deadlift: 365 pounds x 1 rep [8 RPE]
Stiff Legged Deadlift - 3 Inch Deficit: 235 pounds - 3 sets x 8 reps
Calf Raise: Bodyweight - 2 sets x 20 reps
Situp: Bodyweight + a 20 month old - 2 sets x 15 reps

Deadlift felt hard today so I capped the top single at around an 8 RPE.
Every time I try doing situps or pushups, a baby, a puppy, or both try to jump on me. Today's situps were done mostly with a baby on my chest. After I got done and was sitting on the floor holding him, he pushed me in the chest and said 'down', lmao! He wanted a longer ride, but I was done.

[CW47]

July 13, 2022
Speed Bench: 125 pounds - 6 sets x 6 rep
Wide Grip Cable Row: 2 Chain - 2 sets x 30 reps
45 Degree Incline DB Press: 35's - 2 sets x 12 reps / Drop Set - 25's x 12
Hammer Curl: 25's - 2 sets x 12 reps / Drop Set - 15's x 12

Speed Bench felt very good today. Going to repeat this weight one more time and see if I can move it even faster/better.
Took a different approach with the accessory work, just hoping to reduce the time to get through it. Did 2x30 instead of 3x20 on rows. It was surprisingly not much more difficult...which means I was going way too easy to begin with. Instead of 3 straight sets on the other accessories, I did 2 straight sets and then did a drop set after the second one. I may continue doing this for a few more weeks.


July 14, 2022
Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 1 sets x 5 reps

I can't in good faith call the squats speed work today, even though that's what they were supposed to be. I had long breaks between some of the sets.
Just after I got the bar loaded for deads I had to end the workout. Just did 1 set and unloaded the bar.

It's unlikely I'll be able to lift for the next 2 or 3 days, so I should be refreshed for my next session.

[EliKoehn]

Originally, I intended to do a longer and full-body workout. The gym next to my apartment that I sometimes go to on weekends (since I drive a long commute and normally lift at the gym near my office) is smaller, crowded, and off-puttingly ritzy. So, I was going to try switching to Gold's finally (since they close at 7 rather than 5, among other reasons), and drove up to it. No cars in the parking lot and the door was locked. Not even a sign on the door. So, I went back to the ritzy gym and it was so crowded I had to just go for what I could and stay in the same spot pretty much.

A.S.
Standing OHP:
4 x 6 at 135
Pull Up
4 x 6 at bodyweight (~250*)

Lateral Raise + Twist Curl (this was done as one exercise, with no rest between motions and 12 reps for each, for a total of 24 per set)
2 x 12 w/ 25s

Ran one mile on the track in about 10:00 even.

I ate a big meal just before leaving and I think that was a bad idea; felt sluggish and like I was trying to digest the food while I was lifting, which dampened performance. Still glad I went to the high-nosed gym instead of just skipping.

*Weight loss is successful so far, but I was full and had also drunk a lot of water, so my actual bodyweight was likely 250 or higher for the sake of noting the exercise. Weighed 245 yesterday morning.

[coachcalande]

I relate to Elis battle- I ran 3-5 times a week back in those days- but man, great strength with running fast was a tough match.

I think my best mile in college was 6:17 but an 8 min mile as a 250 lb guy is respectable really.

Eli, it would be cool to see what you could accomplish with a 100% powerlifting focus for 3 years. With your frame you could be a 32o pound monster with massive numbers.

[EliKoehn]

I relate to Elis battle- I ran 3-5 times a week back in those days- but man, great strength with running fast was a tough match.

I think my best mile in college was 6:17 but an 8 min mile as a 250 lb guy is respectable really.

Eli, it would be cool to see what you could accomplish with a 100% powerlifting focus for 3 years. With your frame you could be a 32o pound monster with massive numbers.

Thanks for the encouragement. I have an upcoming personal event with a height and weight requirement (or at least, strong preference), so I really do need to trim down significantly and fast. Afterwards, I could be tempted to stay in the mid 200s and really push myself for maximal strength - in fact, I would love that much more than slaving over a defined physique. There's no denying that the big and strong life is a good one, and while that Olympian look is both impressive and admirable, I'd still rather be regarded as a bull than an Apollo.

The late 20s and early 30s seems to be the peak window for a man's strength potential, so I will likely capitalize on that time and go completely headlong and see how strong I can get.

Right now, I'm struggling with motivation and had a disappointing session. Fighting the mental battle and morale is low. Was quite upset after failing an otherwise normally easy bench, especially since that's one of my stronger lifts... Just got to keep at it and move forward in spite of the setback.

A.S.
Flat Bench (T&G):
245 x 8, 8, 7.5, 5.5 - was aiming for 4 x 8
Chest-Supported T-Bar Row:
4 x 8 w/ 3 plates added - this was actually relatively easy, but I also don't think this is that much weight, either

A.S.
Dips:
10, 8 at BW (~245?)
Dumbbell Shrug:
10, 8 w/ 100s

I was originally going to do more, but I just felt bad and really low at this point and called it there.

This is a reupload of one of the videos that I used to watch before going to the gym when I first started lifting at 16. I am a history nerd and so have always drawn inspiration from contemplating the warriors of antiquity and medieval times, and considering the strength, courage and discipline many of them must have had has consistently compelled me to work harder. Leaving it here to bookmark the thought and in case anyone else thinks it's cool.