2024 Collaborative Training Log and Discussion

[Camarija]

The Leg Press/Hack Squat I ordered showed up yesterday, so my training consisted of carrying it, piece by piece, from my front porch, through the garage, into the house, down a flight of stairs, around a tight 90 degree turn, down another set of stair, and to the far end of the basement. Around 600 pounds worth of parts. Pretty sure I got in both my cardio and weight training quota for the day.

Lol! That struggle is so relatable. When I build my home gym, I'm going to name it whatever 4 letter word comes to mind after going through the effort of moving everything in there. Good job brother! Looking forward to the home gym update.

I'm looking forward to seeing what progress I can make in the coming months.

Any year end goals to keep you in the game?

@Cam - 396 x 14 RDL is pretty strong, just curious, what kind of deadlift numbers do you think you are at?

5 plates should be easy enough for a few reps, but realistically I wouldn't purposefully try to pull more than 4 plates for high rep sets

I'm around 190 lbs right now, so i'm kind of too lean and injury prone

If I bulked up I could probably do something fun like 6 plates AMRAP, I just don't know if deadlifts and bulking is worth the risk anymore

Still managed to move 2 washers down 4 flights of stairs, and another 2 washers up 4 flights, so I'm not too badly injured, just aggravated

[CW47]

Lol! That struggle is so relatable. When I build my home gym, I'm going to name it whatever 4 letter word comes to mind after going through the effort of moving everything in there. Good job brother! Looking forward to the home gym update.

To say I was sweating profusely would be an understatement, lol.


Overhead Press: Rest Pause
100 pounds x 16 total reps
Once again, I used 5 more pounds than last time and did the same number of reps.

Incline DB Press: Rest Pause
52.5lb DB's x 18 total reps
2.5 more pounds resulted in 3 fewer reps. Felt like I should have been able to do more but it didn't happen today.

Leaning Lateral Raise: Rest Pause
Left Arm = 22.5lb DB's x 27 total reps
Right Arm = 22.5lb DB's x 27 total reps
Pretty dialed in on these today. Added several reps with more weight than last time.

Overhead Cable Triceps Extension: Rest Pause
27.5 pounds x 22 total reps
Lost 7 reps with 2.5 more pounds. Wasn't expecting that. I was pretty exhausted to begin with and almost didn't even lift today because of it. I'm sure that had an impact on todays results.


Here's video of the first set of OHP:

[EliKoehn]

@SJT, thanks.

Any year end goals to keep you in the game?

I admittedly just received some bad news and am not in the best of moods right now, but are you trying to say something?

I just said that I am going to be logging here again after a short break where I was still lifting anyway and that I expect to make progress in so doing. Your post seems to be insinuating that I'm going to give up or something, or that I'm not "in the game" right now as it is.

If the tone of that was misread, then that's on me, but it does come across that way.

I want to get my deadlift a good deal over 500 with some reliable consistency at a bodyweight under 260. I'm already there with 455 on several instances with only a little reacclimation. Now that I was able to replicate a clean 350 bench on multiple occasions, I'm going to switch focus to that.

Also, I just saw the 396 x 14 Romanian. That is kind of insane, good job. Was that a machine or with free weight?

Good job to everyone else in the meantime, too. My wifi is down so I can't reply easily to everyone on my phone, as it keeps refreshing and wiping my draft.

--

Flat Bench (T&G):
275 x 8, 295 x 4, 325 x 1, 225 x 10 @10, 10, 10, 8

Pendlay Row:
4 x 8 at 225 @7? each

Squat:
Warmed up to 275 x 2, 315 x 1 @9 or 10

A.S.
Dips:
2 x 8 at BW @9

Face Pulls:
2 x 8 at 70

[CW47]

Left a post in another thread with video and pictures of my new equipment if anyone wanted to check it out: https://forum.bodybuilding.com/showt...post1702673851

[coachcalande]

Left a post in another thread with video and pictures of my new equipment if anyone wanted to check it out: https://forum.bodybuilding.com/showt...post1702673851

I got one of those free from my HS as they were getting all new equipment. I still can’t believe they just gave it away …

Anyway, enjoy it. The reverse hack looks natural for you. Adjusted seat back angles make all the difference in those moves.

[coachcalande]

🇺🇸🏋🏼‍♀️CoachCalande 💪🇺🇸
@CoachCalande
·
Now
Todays bench work:
225x13
275x5
295x3
295x3
295x3

[CW47]

I got one of those free from my HS as they were getting all new equipment. I still can’t believe they just gave it away …

Anyway, enjoy it. The reverse hack looks natural for you. Adjusted seat back angles make all the difference in those moves.

Wish mine was free, lol. But glad to have it either way, and will definitely put it to good use.
Reverse Hacks feel very good indeed. A lot like a back squat.
Leg Press feels real good as well.
Hacks were a bit awkward in the video but I had found a setting that felt quite good first time I tried. Just need to play around with the foot plate angle again and figure out what setting I had it on.

[gauntlad]

Thanks guys.

Ticking over:

Overhead press - 15x5 with 2k dumbbells
Russian Twists - 15x5
Rows - 15x5 with 2.5k dumbbell

[coachcalande]

Wish mine was free, lol. But glad to have it either way, and will definitely put it to good use.
Reverse Hacks feel very good indeed. A lot like a back squat.
Leg Press feels real good as well.
Hacks were a bit awkward in the video but I had found a setting that felt quite good first time I tried. Just need to play around with the foot plate angle again and figure out what setting I had it on.

Hack squats always irritated my knees. I guess it’s because you can’t push your hips back at all and my ankle Mobility is poor.
I recall my low back feeling compressed too…reverse hacks, no issues at all. I only do leg press on mine at the moment.

One of my fav leg days is to crush deads, then just sit down and relax banging out leg presses every few min.

[CW47]

Barbell Row: Goal = 2 sets x 6-8 reps
195 pounds x 9/8 reps
For some reason I forgot I was only supposed to do 8 reps here, lol. I'll add weight next time.

Incline Curl: Rest Pause
37.5lb DB's x 16 total reps
Lost a few reps. Will repeat this weight next time. I never paid a whole lot of attention before, but today I played around with hand placement and was surprised how big of a difference it made. Putting my hands tight against the bottom end of the DB made it feel more like a hammer curl, and hands at the top put more stress on the biceps.

Lat Pulldown - Medium MAG: Rest Pause
115 pounds x 22 total reps
Felt strong on the first set, doing 13 reps. I must have used up all of my energy though because there was a huge dropoff on the following sets. Will repeat the same weight next time.

Reverse Cable Curl: Rest Pause
35 pounds x 21 total reps
Struggled to get my hands positioned correctly on the first set. The 2nd and 3rd were much better. Weight will go up next time.


Here's video of the first sets of BB Row, Incline Curl, and Lat Pulldown:

[Camarija]

@SJT, thanks.



I admittedly just received some bad news and am not in the best of moods right now, but are you trying to say something?

I just said that I am going to be logging here again after a short break where I was still lifting anyway and that I expect to make progress in so doing. Your post seems to be insinuating that I'm going to give up or something, or that I'm not "in the game" right now as it is.

If the tone of that was misread, then that's on me, but it does come across that way.

I want to get my deadlift a good deal over 500 with some reliable consistency at a bodyweight under 260. I'm already there with 455 on several instances with only a little reacclimation. Now that I was able to replicate a clean 350 bench on multiple occasions, I'm going to switch focus to that.

Also, I just saw the 396 x 14 Romanian. That is kind of insane, good job. Was that a machine or with free weight?

Good job to everyone else in the meantime, too. My wifi is down so I can't reply easily to everyone on my phone, as it keeps refreshing and wiping my draft.

--

Flat Bench (T&G):
275 x 8, 295 x 4, 325 x 1, 225 x 10 @10, 10, 10, 8

Pendlay Row:
4 x 8 at 225 @7? each

Squat:
Warmed up to 275 x 2, 315 x 1 @9 or 10

A.S.
Dips:
2 x 8 at BW @9

Face Pulls:
2 x 8 at 70

I understood you were getting bored of monotonous workouts

For me it helps to set some short term goals to keep chugging, no offense meant me broo

I understand your goals and approach now, more specialization cycles, smart

I pulled the 180 kg x 14 on one of those deadlift machines, I alternate with my wife so it's easier using the machine taking off and putting on the plates, but I miscounted the plates that entire session



The weird thing is I haven't been purposefully trying to get stronger, I'm going 3 / 4 times a week and keeping sessions under an hour

Maybe the extra rest really helps a lot

Cheers Brother!

[CW47]

Hack Squat: Goal = 2 sets x 8-10 reps
175 pounds - 2 sets x 8 reps
First real sets felt...okay. As you can see in the video at the end of the post, I was still playing around with foot placement. Ended up feeling bets today with feet close together. I may also play around with doing some with feet down closer to the base of the foot plate, and letting my heels come up. I did a few reps like that the other day and they felt really good on my knees and quads. The downside of that is it probably can't be loaded too heavily.

I should also mention that for any exercises I do with this machine I'm including the weight of the sled in the total weight (the sled accounts for 125 of the 175 pounds noted here). If I know the total weight it just makes more sense to be to track that rather than 'added' weight.

Hack Squat Calf Raise: Goal = 3 sets x 10-15 reps
175 pounds - 3 sets x 15 reps
Did the third set in the Reverse Hack position and they felt great. Probably will do them that way the majority of the time. Not really any difference in how the weight feels or moves, but the back positioning felt better.

Rear Delt Fly: Rest Pause
30 pounds x 21 reps
Trying to only count reps where at least part of the DB goes above the level of my back. Kind of hard to gauge when I'm doing it, but from watching the video back I think I did okay today.

Lying Leg Curl: Rest Pause
100 pounds x 24 reps
I think I'm being too explosive when starting each rep, and need to control the weight some more. Feels like I could easily tweak my back with how I'm doing them right now. I may need to reduce weight a little more to improve the rep quality.

Here's video of the Hack Squats and first set of Rear Delt Fly's:

[coachcalande]

Unsolicited advice on making the hacks a legitimate quad builder.
1- don’t mimic a back squat
2- to make it a quad builder you want the foot platform angled in such a way that it’s like a slant board with heels up. This reduces glute emphasis.
3- you want knees to travel past toes, so foot placement should be as far under you as you can get the heels without a heel lift and or knee pain.
4- it’s not a powerlifting move so probably best to hit 8 plus reps if for safety and nothing more.

Anyway that was my experience when I did them regularly.

We are all built a bit different.


* as far as my week goes, day 7 reduced/eliminated carbs and dropped 5 lbs already. Feel much better without all that bloat. I’m not doing a carb refeed until I’m back under 270. I may even go further wity it if I don’t cramp or get muscle spasms.

I’m training arms/legs today.

[gauntlad]

Definitely 100% now:

Bench press - 15x5 with 7.5k dumbbells
Squats - 15x5 with 5k dumbbell
Bicep Curls - 15x5 with 4.5k dumbbells

Got stuff to do about the house, I might batch up a few updates and then post in retrospect,

[CW47]

Unsolicited advice on making the hacks a legitimate quad builder.
1- don’t mimic a back squat
2- to make it a quad builder you want the foot platform angled in such a way that it’s like a slant board with heels up. This reduces glute emphasis.
3- you want knees to travel past toes, so foot placement should be as far under you as you can get the heels without a heel lift and or knee pain.
4- it’s not a powerlifting move so probably best to hit 8 plus reps if for safety and nothing more.

Anyway that was my experience when I did them regularly.

We are all built a bit different.

All makes perfect sense. Thanks for the advice.
The only thing preventing me from doing them this way is the part about the knee pain.
Hoping I can still get them to work for me in a way that doesn't cause pain. It's also possible that the pain might go away as I build up quad strength. I had knee pain for about 80% of my squat session my first 2 years lifting, then as I got stronger it just went away. Hoping for the same here eventually.

[CW47]

Dips: Rest Pause
BW-Red Band x 25 Reps
Better than I was expecting. It's been a long time since I've done these. I have 1 smaller band that I'll try next time before doing these at actual bodyweight.

Behind the Neck Press: Rest Pause
70 Pounds x 22 Reps
Added 2 reps. I also did these standing instead of seated. I liked the feel of it and will probably continue to do them this way. Weight will stay at 70 pounds.

Bulldozer Lateral Raise:= Rest Pause
Left Arm =35lb DB's x 22 Reps
Right Arm = 35lb DB's x 23 Reps
Finally hit the huge drop-off point on these, losing 8 reps. Really was feeling it in my obliques (along with the shoulders obviously). Still hit my rep goal so I'll add weight next time.

Rolling DB Triceps Extension: Rest Pause
22.5lb DB's x 22 Reps
Added 2.5 pounds from last time and did 1 fewer rep. I'll take it. Will add weight again next time.

I'm doing a minor pivot on my programming. Inserting some bodyweight movements (like the dips). Hoping to use some of this as a good incentive to drop some weight. Also adding in some carries in place of the forearm work. The carries will work grip as well, so I shouldn't be missing out on the forearm work too much, but will insert some core work (which has been very much lacking). Should be a good tradeoff.

Video shows the first set of Dips and Triceps Extensions:

[coachcalande]

Testing my strength on day 9 no carbs.

Smith bench 315x?
https://youtube.com/shorts/DkmKKg3Y2Sg


odays bench:
315x3
315x2
315x2
275x7
275x6
275x5

Heavy rows between sets.

Good strength today.
https://youtube.com/shorts/T_y6svMJMK0

225x9 smith incline

[gauntlad]

24/06/2024:

Lateral raise - 15x3 with 2k dumbbells
Kick backs - 15x3 with 2k dumbbells

25/06/2024:

Bench press - 15x5 with 8k dumbbells
Rows - 15x5 with 7k dumbbell

PR on DB Bench press at 15x rep range, and DB Rows for that matter.

[SaviorSelfJT]

PR city again


Squat:
warm ups
405x1
340x5

Bench:
warm ups
315x5 (PR)

Days like this that really make lifting fun. Before attempting this I had like every hair on my body standing up and goosebumps everywhere from the adrenaline

When I was in the middle of the set I thought I could get 6 reps. Maybe I just fell out of groove on the last rep, or maybe I'm just overestimating my ability. But either way I've been wanting to get 315x5 for a long long time


https://imgur.com/a/yoWFIwp

Deadlift
warm ups
435x5

Grip held on fine, despite nearly failing last time with 425x5

https://imgur.com/a/4MYS3oC

[coachcalande]

PR city again


Squat:
warm ups
405x1
340x5

Bench:
warm ups
315x5 (PR)

Days like this that really make lifting fun. Before attempting this I had like every hair on my body standing up and goosebumps everywhere from the adrenaline

When I was in the middle of the set I thought I could get 6 reps. Maybe I just fell out of groove on the last rep, or maybe I'm just overestimating my ability. But either way I've been wanting to get 315x5 for a long long time


https://imgur.com/a/yoWFIwp

Deadlift
warm ups
435x5

Grip held on fine, despite nearly failing last time with 425x5

https://imgur.com/a/4MYS3oC

I remember those days when the rep count on 315 started climbing and I started chomping at the bit to rep 365. Great job!

[CW47]

Close Grip Lat Pulldown: Rest Pause
125 Pounds x 21 Reps
Solid. Will add weight next time.

Suitcase Carry:
30 seconds per side x 3
Today I learned that my grip is much weaker than my obliques. Kind of figures as much, but this was nowhere near taxing for my core and my grip was shot by the end. Fine for now since this was primarily meant to be a forearm/grip exercise anyway. Will need to use straps and add weight if I decide to refocus it as core work in the future.

Inverted Row: Rest Pause
BW x 22 reps
First set was kind of a wash because I was playing around with the setup and foot placement. Felt stronger on the 2nd and 3rd sets. I'll repeat without any added weight next time.

EZ Bar Cable Curl: Rest Pause
45 pounds x 13 Reps
Changed my goal rep range on these, so the weight went up and the reps dropped. Ended up in my goal range of 10-15. Weight will stay the same next time.

I found another use for the Hack squat machine. It works reasonably well for knee/leg raises if I get in it like a hack squat and wrap my arms around the shoulder pads for support. I also found out that my abs are incredibly weak doing these. After 6 it felt like an ab was going to pop out. I'll probably just start doing a set or two of these at the end of workouts when time allows.

[coachcalande]

Back down under 275. That’s 6 pounds pretty fast. Losing water weight and inflammation helps me immensely.

Today is a rest day so I’ll set some goals, things that need doing around the house and I’ll make some time to “do summer” with my kids. I’m hoping they are up for pickleball or tennis this am.

Tomorrow is deadlift/leg press and arms.

[gauntlad]

PR city again


Squat:
warm ups
405x1
340x5

Bench:
warm ups
315x5 (PR)

Days like this that really make lifting fun. Before attempting this I had like every hair on my body standing up and goosebumps everywhere from the adrenaline

When I was in the middle of the set I thought I could get 6 reps. Maybe I just fell out of groove on the last rep, or maybe I'm just overestimating my ability. But either way I've been wanting to get 315x5 for a long long time


https://imgur.com/a/yoWFIwp

Deadlift
warm ups
435x5

Grip held on fine, despite nearly failing last time with 425x5

https://imgur.com/a/4MYS3oC

Well done mate

[gauntlad]

Farmers walk - 3 x 3 laps with 18kg dumbbells

Did some cardio before that.

[coachcalande]

Did a couple of sets of deadlifts with
405
455
455

Then some chitty rack pulls with 500, never did these before.
https://youtube.com/shorts/sepwRQhGMCE

More deads coming up, then leg press.