2024 Collaborative Training Log and Discussion

[coachcalande]

I don’t think I can get dbs in position for incline without pain. For convergence, I’d di incline flys and upon failing, press them.

I’m doing as many compound mvts as I can for size and strength (and safety)…

My philosophy starts with the basic ideas:

Want a big chest? 8 reps at 365 on bench and 315 x 8 on incline will do it…the size comes with the strength in the 5-8 rep range.

[SaviorSelfJT]

I think I can rule out sleep apnea

I don’t think I can get dbs in position for incline without pain. For convergence, I’d di incline flys and upon failing, press them.

I’m doing as many compound mvts as I can for size and strength (and safety)…

I can't really go heavy on db presses either for that reason

But I would love to hear suggestions on what I can do better if anyone has any they're willing to share. For one, I'm sure there's room for improvement in technique. For example, my touch point, and moreso my bar path are inconsistent. The other thing I'm trying to do is build up overall shoulder strength by doing a wide variety of exercises that work the delts at different angles - especially stuff that doesn't require bending of the elbows. Would love to hear thoughts on either of these, along with any other ideas.

"power shrugs" - working rear delts without bending elbows. Side/rear dumbell raises. Cheated barbell rows require bending elbows, but the bang for your buck is really high


Just a thought, but inconsistent bar path might not be the worst thing in the world. I'd think you are much more likely to get an overuse injury if your technique is exactly the same always. May even want to purposefully change grip width to keep it varied

OHP and pullups seem to help my shoulders too

Dead hangs supposedly help, but they didn't seem to help me. And they upset my back too.

[coachcalande]

Well boys, strained my back today.

First set of SSB squats my belt popped open (Velcro is not a good choice for fat guys)
Then second set at 365 I went down on rep 2 and knew it was strained.

I finished with 6 sets leg press
Very light high rep front squats
Leg ext and leg curls

I’m pissed about it…same thing happened this time last year.

[SaviorSelfJT]

Well boys, strained my back today.

First set of SSB squats my belt popped open (Velcro is not a good choice for fat guys)
Then second set at 365 I went down on rep 2 and knew it was strained.

I finished with 6 sets leg press
Very light high rep front squats
Leg ext and leg curls

I’m pissed about it…same thing happened this time last year.

Belt popping open while in the middle of a lift is nightmare fuel, hopefully you recover soon

This is the belt I bought, had to have been nearly 15 years ago now: https://inzer.com/collections/power-...%E2%84%A2-13mm

I bought one too big, then punched more holes in it so I would always be able to use it no matter my size. Can use it whether I'm 140 lbs or 340 lbs and can probably pass it down to my kids one day lol

[67Vert]

Well boys, strained my back today.

First set of SSB squats my belt popped open (Velcro is not a good choice for fat guys)
Then second set at 365 I went down on rep 2 and knew it was strained.

I finished with 6 sets leg press
Very light high rep front squats
Leg ext and leg curls

I’m pissed about it…same thing happened this time last year.

That sucks Coach. Sorry to hear that. Time to invest in a proper belt. I'm pretty tight when it comes to spending money on myself. But being a safety device, I'd have no qualms spending more for a quality belt that will last a long time.

[CW47]

Camarija - That looks like it would be an interesting video. Mike Van Wyck is always entertaining and knowledgeable as well.

Savior - Thanks for all the suggestions. Some of that I've tried before, but there's some good stuff in there that I'll give a try.

Coach - I'm around 15 pounds heavier than I was when I was at peak pressing strength. I know that there's generally a correlation between bodyweight and benching strength for most people, but to this point it's not seemed to have much effect on me for some reason. And having been hovering around 190 pounds at 5 foot 6 for the last 6 months, I'm already as high as I feel comfortable going. Really want to drop some weight if anything because it seems like it's starting to affect my sleep. But I definitely will try out a higher touch point.
Really sorry to hear about the back tweak. I'll second the recommendation for a belt that's not Velcro. I have a Pioneer belt that's top notch, and it's one of those purchases that will last a lifetime and doesn't cost an arm and a leg.

[lifefitness94]

## 8 Effective Exercises for Building Strong Legs:

Here are 8 excellent exercises you can incorporate into your leg workout routine, targeting various muscle groups and fitness levels:

1. Squats: A fundamental leg exercise, squats work your quads, hamstrings, and glutes. You can perform them with various weights or machines.

2. Lunges: Lunges challenge your balance and coordination while strengthening your quads, hamstrings, and glutes. You can perform them with or without weights and progress to walking lunges for added difficulty.

3. Romanian Deadlifts (RDLs): RDLs target your hamstrings and glutes, emphasizing posterior chain development. Maintain proper form with a flat back and focus on hinging at the hips.

4. Bulgarian Split Squats: Similar to lunges, Bulgarian split squats require single-leg balance, working your quads, hamstrings, and glutes. Use a bench or sturdy object for support and perform them with weights or bodyweight.

5. Calf Raises: Often neglected, calf raises are crucial for strong, defined calves. You can perform them seated, standing, or using a calf raise machine, focusing on controlled movements and squeezing the calves at the top.

6. Glute Bridges: Primarily targeting your glutes and hamstrings, glute bridges are a great bodyweight exercise you can perform anywhere. You can also add resistance for increased difficulty.

7. Leg Extensions: This exercise isolates your quadriceps, helping build and define the quads. Use proper form with controlled movements throughout the exercise.

8. Leg Curls: Leg curls target your hamstrings, helping develop flexibility and strength in the posterior chain. Similar to leg extensions, maintain proper form and focus on controlled movements.

Remember, proper form is essential to maximize the benefits and prevent injuries. Consider consulting a certified trainer for personalized guidance, especially for beginners.

[67Vert]

3/1/24 C-Day Friday

I had the day off Friday for what my work calls a Wellness Day. I forgot I had it off and didn’t plan a bunch of projects like would normally. So I got to sleep in and I was able take my time at the gym. I did a nice long warm up session. And did extra warm up sets for each lift and took my sweet ass time between sets.

Bulgarian Split Squat with dumbbells [/B]- 20(2)X8, 30(2)X15, 35(2)X10 - Left hamstring felt a little tight. But I had time to do extra warm up sets. It limbered up and I was able to use real weight on the left leg. I am super stoked to be healed.

Bench Press - 210X5,3 205X3

Cable Row - 100X12, 135X?, 160X10,10

Bicep Pull down -3 sets - not sure how I’m feeling about this exercise but I felt like I needed to hit the biceps with with some isolation movements
DB Preacher Curls (doing just the bottom half of the curl)/ Spider Curl (doing just the top half of the curl) - 30 X 2 super sets.
DB concentration Curl - 30X10

Tricep Pushup - 3 sets

Cable Side Lateral Raise -3 sets

And I was not only able to get my post workout stretches in, I was able to take my time doing it.

Total time in the gym was 1hr 45mins. While I don’t think I need a whole 1:45 every day, I do think I need go to bed earlier and give myself more than an hour.

I went home and made Eggs and Linguica for breakfast. I spent a few hours lounging around. Later I took my wife and son to the pub. Along with my burger and beer, I ordered onion rings as my side (the order was sad joke to myself, they stopped serving them during the shutdowns, but I always ask), to my surprise he said OK. We finished up a delicious meal, and after some more chauffeuring the boy around, I settled in watched some boobtube with a drink.

Sorry for the long-winded post, but “and Discussion” is in the thread title. And it was great day doing almost nothing productive. There just might be something to this “Wellness Day”.

[SaviorSelfJT]

Lifted today again, much better but I'm still not 100%

Squat:
45x5, 3 sets
135x5
225x5
275x1
345x5
345x5

Bench:
45x5, 3 sets
95x5
135x5
185x5
225x5
275x5

shoulder felt a little inflamed after the 225x5 warmup set, stretched it a little with the pullup bar and was able to do the 275x5 set. Only did 1 work set tho

Deadlift:
315x2
405x1
315x5

no straps, standing up and full reset between reps. I recorded my sets and the 405 rep didn't look very hard but I just couldn't do another rep for some reason

DB rows
115sx5
115sx5

[CW47]

Vert - That sounds like an awesome day



Lat Pulldown - Wide MAG: Rest Pause Goal = 13-17 reps
85 Pounds x 27 reps (20/7)
Not enough weight but I was too lazy to change it and start again once I was far enough in to realize this. No worries though, I'll add weight next time and it should put be closer to the goal rep range.


Seated Cable Row: Rest Pause Goal = 17-21 reps
100 pounds x 27 reps (20/7)
Same note as above.


EZ Bar Cable Curl: Rest Pause Goal = 13-17 reps
30 pounds x 18 reps (11/7)
I rarely try doing any curl variations except for Hammer Curls because they've always hurt my elbows. Somehow I got through these without a hint of discomfort. :O Really hoping I can continue doing these for a while because they're much easier for me to overload than Hammer Curls.


Hammer Curl: Rest Pause Goal = 17-21 reps
40 pounds x 8 reps / 30 pounds x 8 reps
Having done the cable curls prior made a BIG impact on these. I though starting with 40's was conservative, but that certainly turned out wrong. Probably will start off with 30's next time.

[SaviorSelfJT]

Yeah I do think those "doing almost nothing productive" days are really important, life isn't meant to be work all day every day

CW - how strict are those hammers?

[CW47]

Yeah I do think those "doing almost nothing productive" days are really important, life isn't meant to be work all day every day

CW - how strict are those hammers?

On a scale of 1-10 where 1 is no movement at all of the upper arm and 10 just swinging the DB's backward and forward with momentum, I'd say they're about a 3. Relatively strict, but with a small amount of body english. I actually gave some thought to doing them with my upper arm against the upright of my rack to make them super strict, but the movement feels more natural and is easier on my joints with a little bit of play in there.

[Camarija]

Saturday, March 2
12:37 PM
1:18 PM
41 minutes

Lower:
Hip Adduction (inside)
S
4 block x15
3 block x20 - easy
J
11 block x20
12 block x20 - good

Hip Abduction (outside)
S
4 block x20 - easy
5 block x20 - good
J
12 block x20 - easy
13 block x20 - eazy

Hack Squat Machine (+ 20 kg Band) (footplate 1 hole)
S
5 kg per side x 20 - 10 + 5 double pulses
7.5 kg per side x 15 - 5 + 5 double pulses
Jx
25 kg per side x 20
27.5 kg per side x 15 - great burn

RDL Machine - 3 holes
S
0 kg / side x 5
5 kg / side x 12
7.5 kg / side x 13
J
5 kg / side x 5
25 kg / side x20
27.5 kg / side x20

Abdominal Exercise
S
0 x 8
0 x 8
J
0 x 15
5 kg x 12

Leg Press Machine Calf
J
20 kg /side x 20
25 kg /side x 20
S
0 x 18
5 kg / side x 15

---

Camarija - That looks like it would be an interesting video. Mike Van Wyck is always entertaining and knowledgeable as well.

Just started listening, Mike is baked out of mind rambling on off tamgents, good fun

Well boys, strained my back today.

First set of SSB squats my belt popped open (Velcro is not a good choice for fat guys)

I would be massively pissed, sorry brother

I don’t think I can get dbs in position for incline without pain. For convergence, I’d di incline flys and upon failing, press them.

I’m doing as many compound mvts as I can for size and strength (and safety)…

My philosophy starts with the basic ideas:

Want a big chest? 8 reps at 365 on bench and 315 x 8 on incline will do it…the size comes with the strength in the 5-8 rep range.

Thanks, yeah that makes sense.

Top end of training I only make it to incline sets of 214 lbs x 10 reps ~ 230 ish lbs body weight

Ill give incline smith a go after getting back to intermediate numbers

I can't really go heavy on db presses either for that reason

Yeah, I have to cut my working weight by ~ 20% for stability but it still feels good

Ok, rip incline DB presses

[coachcalande]

There are these hooks that can be attached to dbs, then you hang the dbs by the hooks directly on your Olympic bar…slide under and unhook and press. Hook again when finished. A real game changer for db presses….I just haven’t purchased any hooks yet but I know someone who has them and they are nice!

I need those and I need a front squat harness which looks incredible.

[SaviorSelfJT]

Got a used treadmill this morning for cheap. It was a lot of effort moving it and then getting it setup

- about 45 mins of brisk walking/incline with a few bursts of jogging today on the treadmill at home

I'm thinking I'm going to deload squat/bench/deadlift. But not OHP/rows. Deload bench because my shoulder isn't healthy. Tried massaging the inflamed area in my shoulder today too

[coachcalande]

Working around the low back strain.

5x5 bench with 275

Training inclines with 245x5
https://youtube.com/shorts/q6cDw2Xvtt0

Hitting pulldowns with various grips.

[67Vert]

3/4/24 A-Day Monday -

I changed the AM routine today. Normally I get dressed right away. This morning I went and poured myself some coffee first to give it just a little more time to work it’s magic. I was able to hit the gym 15 mins earlier than usual.

Squat - 205X5,5,5 - Despite extensive warm up, the left hamstring felt just a little tight on the 1st and 2nd set. 3rd set felt great, knock on wood.

Incline DB Press - 70X5,5,5 - up from 65X8,8,8 last week. Strange that +5lbs felt so much heavier today.

Pendlay Row - 145X8,8,10 - I’ve been doing these wrong. At some point I started flaring my elbows ou, I don’t know when or why I started doing that. But I corrected that today and feel like I'll be able to start adding more weight.

Facepull All the adjustable pulleys were being used. I used a high pulley and leaned back. It seemed to hit a little different. Maybe I stick to this for a bit just to mix things up.

Tri.Ext.w/rope 3 sets
DB curls 30X10,12,10
Calf raises 3 sets

As a side note: I’m pretty proud of my son. He was up early this morning to hit the iron before school. He’s got plans after school and had the discipline to fit his work out in. He uses the weights we have in the backyard patio. It was cold and he came to me asking for gloves, LOL.

[CW47]

As a side note: I’m pretty proud of my son. He was up early this morning to hit the iron before school. He’s got plans after school and had the discipline to fit his work out in. He uses the weights we have in the backyard patio. It was cold and he came to me asking for gloves, LOL.

That's awesome. How old is he?
Also, good news on the Hamstring. Hopefully it only gets better from here.

[67Vert]

That's awesome. How old is he?
Also, good news on the Hamstring. Hopefully it only gets better from here.

He'll be 17 in June. He used to work out with me when he was younger. Now he prefers to work out by himself but I want to try to find some time work out together and see what he's doing.

His challenge is eating enough. Last year he forced himself to eat and made some gains. Then football season came along and it he lost it all. We don't eat a lot of junk food at home and have always tried to encourage "healthier" eating. But I'm thinking I should just stock up on the crap he likes and let him eat unrestricted. He can live off costco pizza and frozen burritos, LOL.

As far as the hammy goes, I think I can be back to squatting 225 by the end of the month even with being cautious.

[SaviorSelfJT]

Had an idea, and had deja vu...I know I've either heard this before, or its something that happened to me a long time ago but memory is too fuzzy

I was thinking, why does my right shoulder hurt but not my left. Then I thought, maybe its putting on and taking off my power belt, maybe that's upsetting my shoulder. It actually takes quite a bit of force from your arm to pull it tight and then to take it off too, with your arm/shoulder in a weird position (like your doing rotator cuff exercise with the belt as resistance)

From now on I'm going to wear it the other way, or see if I can borrow a lever belt

Irony - I was suggesting to Coach to get one of these sturdy power belts to protect against injury, but now here I am thinking mine has injured my shoulder

haha

----------------------------------

Squat
225x5
225x5
225x5

OHP:
165x5
165x5
175x5

Row:
280x5
280x5
280x5

Hammer curls:
65s x 5
65s x 5
65s x 5

Pullups
5 followed by dead hang

His challenge is eating enough. Last year he forced himself to eat and made some gains. Then football season came along and it he lost it all. We don't eat a lot of junk food at home and have always tried to encourage "healthier" eating. But I'm thinking I should just stock up on the crap he likes and let him eat unrestricted. He can live off costco pizza and frozen burritos, LOL.
.

That's the only way I've ever successfully bulked

Weight gainer shakes can be an option too, just make sure they're being added onto a full diet rather than replacing food. Otherwise its pointless. Eat until full then drink one before bed

[coachcalande]

Had an idea, and had deja vu...I know I've either heard this before, or its something that happened to me a long time ago but memory is too fuzzy

I was thinking, why does my right shoulder hurt but not my left. Then I thought, maybe its putting on and taking off my power belt, maybe that's upsetting my shoulder. It actually takes quite a bit of force from your arm to pull it tight and then to take it off too, with your arm/shoulder in a weird position (like your doing rotator cuff exercise with the belt as resistance)

From now on I'm going to wear it the other way, or see if I can borrow a lever belt

Irony - I was suggesting to Coach to get one of these sturdy power belts to protect against injury, but now here I am thinking mine has injured my shoulder

haha

----------------------------------

Squat
225x5
225x5
225x5

OHP:
165x5
165x5
175x5

Row:
280x5
280x5
280x5

Hammer curls:
65s x 5
65s x 5
65s x 5

Pullups
5 followed by dead hang



That's the only way I've ever successfully bulked

Weight gainer shakes can be an option too, just make sure they're being added onto a full diet rather than replacing food. Otherwise its pointless. Eat until full then drink one before bed

I’ve come to similar conclusions with putting on my sweatshirts…was always the left side first which ruined my right shoulder…so I switched…

[CW47]

Vert - That's neat that he's taking an interest. My 13 year old was really into lifting with me for a few months but then lost interest. Not really a surprise at that age. I kind of expect he'll be like your son and take it up again later but want to do it on his own - only makes sense for a teenager to want to do something on their own rather than with their parents, lol.

Savior, Coach - Now you have me wondering what I do with my left elbow that I don't do with my right. Hmm...


Donkey Calf Raise (Cable): Goal = 2 sets of 15-20 reps
90 pounds - 2 sets x 15 reps
Definitely will be repeating this weight. I tried a couple of new setups and they did not go very well.

Lying Leg Curl: Rest Pause Goal = 13-17 reps
115 pounds x 14 reps (10/4)
Good progress here. Last time I believe I did 8 and 3 on the first 2 sets, so a 3 rep improvement.

High Bar Squat: Goal = 2 sets of 4-6 reps
185 pounds - 2 sets x 5 reps
Man, probably could've hit 6 on both of these sets. Frustrating in retrospect. I guess in the moment I just didn't have the mental fortitude to fight through. I hate making excuses, but I'm pretty miserable today. Was the last one in my family to get the crud and I'm feeling it. Most times I probably would've just skipped the workout, but I brought the 3 year old to urgent care on Saturday and they said it's just a nasty cold that's lasting 7-10 days for most people. He'll be at a week tomorrow and is still feeling pretty rough. So I decided if it's not going to get better anytime soon, it's probably going to get worse first and I may as well suck it up and get some work in. With that in mind it was an okay session I guess, but I really wish I'd have attempted a sixth rep on both of those squat sets. I'm done whining now, lol. Headed to bed early and will take a rest day tomorrow regardless of how I'm feeling.

[coachcalande]

I’m fairly certain it’s just the return of inflammation that comes from cycling back in some carbs but my joints are feeling it. My elbows, knees and shoulders just ache this week. I’ve had three or four weekend carb fests and I feel it. I’m going to have to really think about it this week and may just stay with meat, eggs, greens as I did for the last year. I know I can gain that way…

Tomorrow is legs and arms, I missed arm training when I strained my back so I’ll do arms first. Legs will be leg press, smith front squats and leg ext/leg curls. Save my back!

[coachcalande]

17 year old 500 lb bench


https://generationiron.com/blake-wen...ss-500-pounds/

[coachcalande]

My training is going to change for a few weeks. Essentially it’s this simple…

Each exercise will be done for 4 sets to failure with my approx 10 rep max. Ill allow for heavier work such as 8 or 9 rep max but nothing lighter.

Figure 10,8, 6, 6

[coachcalande]

Smith machine front squats really expose quad weakness. Beltless because I can’t risk belt popping again.

https://youtu.be/VU_wCjRZVhE

4 sets on leg press with 12 plates
3 sets leg ext
4 sets leg curls

Arms h calves later.

[Camarija]

Wednesday, March 6
2:36 PM
3:16 PM

Upper Day
S
DB Lateral Raise / 2nd smallest db x10 / x 8
Reverse Pec Dec / 2 plates x 12 / x 12
J
DB Lateral Raise / 1 big plate DB x 20 / x 12
Reverse Pec Dec / 8 plates x 20 / x 12

S (seat top) (legs top)
Pulldown
5 kg / side x 8
10 kg / side x 10 / x10 with help hard
J
Pulldown
30 kg / side x 8
35 kg / side x 15 / x10 hard

S (seat: 1 hole) (back: 2 holes)
Chest Press
0 kg / side x 8
2.5 kg / side x 12 / x10
J
Chest Press
20 kg / side x 8
25 kg / side x 15 / x8 half reps laat set crap

S
Bicep Curl - smallest x 15 / x 12
J
Bicep Curl - 1 big plate x 15 / x 6

S
Rope Tricep Extension - 2 plates x 16 down / x 13
J
Rope Tricep Extension - 6 plates x 12 over 10 down / x 6 over 8 down

40 minutes

My training is going to change for a few weeks. Essentially it’s this simple…

Each exercise will be done for 4 sets to failure with my approx 10 rep max. Ill allow for heavier work such as 8 or 9 rep max but nothing lighter.

Figure 10,8, 6, 6

Nice! I've found training like this is best if you leave a couple reps in the tank so you don't drop off to much by the third set

1st set 10 reps with 2 reps in reserve
2nd set 6 to 7 reps with 0 to 1 reps in reserve
3rd set 5 reps to failure

Something like that

For an extra 4th set I like dropping the weight by 20% and getting a good movement pattern going for volume pump

[67Vert]

Wednesday, March 6
2:36 PM
3:16 PM

Upper Day
S
DB Lateral Raise / 2nd smallest db x10 / x 8
Reverse Pec Dec / 2 plates x 12 / x 12
J
DB Lateral Raise / 1 big plate DB x 20 / x 12
Reverse Pec Dec / 8 plates x 20 / x 12

,,,,

What's the S and J about?

[67Vert]

3/6/24 B-Day Wednesday -

Legs were feeling pretty sore last night. They felt even more sore this AM. During my warm up on the stationary bike they just felt worse. I cut my warm up short and went on to dynamic stretching. I'm thinking that I might have to skip legs or just go real light.

OHP - 105X?,?,?,? - I did some half reps, some full ROM, didn’t count reps. 3 or 4 sets, not sure but it felt pretty good.

RDL - 205X8, 215X8,8 All the soreness went away during warm-up sets. And I forgot all about the left hamstring, no tugs, no tightness, felt nothing but good.

Lat Pull - 150X10,10,10

Hammer Curl (Alternating DB) - 35X10,8,8 - I like to curl both arms simultaneously. But DB rack was sparse today and 35 are heavier than I usually do. Alternating allowed me to use the 35 without cheating.

Upright Dip -20,15,10 - Forgot to pack the weight belt so bodyweight it is with slow and controlled eccentric. Belt is staying in the bag from now on.

[CW47]

Fly Press: Rest Pause Goal = 13-17 reps
25 pounds x 36 reps (24/12)
Obviously started with too light a weight here, but no biggie. Just wanted to be sure I didn't start too heavy on this exercise. I'll increase next time.

Behind the Neck Press: Rest Pause Goal = 17-21 reps
45 pounds x 24 reps (15/9)
Same as above. Wanted to err on the side of starting too light.

Cable Overhead Triceps Extension: Rest Pause Goal = 17-21 reps
25 pounds x 21 reps (14/7)

Feeling a bit better today. Pretty easy workout, but that was by design. Plan is to lift again tomorrow.