Continuation of https://forum.bodybuilding.com/showt...hp?t=182235863
Anyone is free to join in (the more the merrier), different goals are welcome
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01-01-2024, 02:43 PM #1
2024 Collaborative Training Log and Discussion
Best lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-01-2024, 02:52 PM #2
First workout of the year (at home, going to take some courage to hit the gym during the new years rush):
OHP-
warmups
165x9
165x9
165x9
165x9
(36 total reps with 165, going to see how I feel in two days, but thinking about resting for a bit. I did 4 OHP workouts last week, then this one, never resting more than 1 day in between)
Deadlift-
warmups to 455x1
315x3
(lower back felt really fatigued today, felt like this was all I could do, but back felt better after doing deadlifts than before)
Alternate pullups/chins-
13
9
6
8
6
6
5
(total of 53 reps)Best lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-01-2024, 05:54 PM #3
January 1, 2024
I don't have any specific strength goals for this year. I expect to get stronger, but don't plan to optimize for strength by doing any type of peaking phase. My goals are very generic - consistency (lift 3-4 times per week), along with adding in regular conditioning work and stretching.
First workout of the year:
Front Squat: 135 pounds x 6/7/8
Donkey Calf Raise: 120 pounds - 2 sets x 20 reps
Cambered Bar Bench Press: 130 pounds x 10/10/7
Lat Pulldown - Wide Grip: 70 pounds - 3 sets x 10 reps
I struggled with the setup on Front Squats today. On each of the first 2 sets I bumped the safety bars and it threw me off. Lowered them for the final set and hit my rep goal.
On bench, I had some pain in my hand after the second set so I did a narrower grip on the final set, which made it quite a bit harder - that's the reason for the big rep drop-off.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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01-02-2024, 01:07 AM #4
Happy New Year.
I’m happy with my last year of training as I was extremely disciplined and didn’t skip any lifts. Adding running proved awesome for the summer but not so good for football season which is always my busiest time of year. I’m committed to a strength phase here now thru the end of March at the very least and most likely to June. The spring will bring opportunity for tennis, pickle ball and running so I will properly seek to drop fat and some strength with it Im sure until the summer ends.
For now, I am chasing numbers in the weight room until I can’t.
My routine remains like this:
Day one- torso
* Focus on alternating pushes with pulls for 60-75 min.
Bench/Row
Incline/ wide pulldowns
Fly/ narrow pulldowns
Overhead press
Upright row or shrugs
Lateral raises
Day 2- rest
Day 3- Limbs
* I prefer to split legs/arms into AM and Pm sessions
Legs take about 60 min
Squats
Leg press
Hacks or ext
Leg curls
Then alternate sets of bis/tris/calves- 30 min
Ez bar curls/pushdowns
Alt db curls/rope ext
(Sometimes concentration curls and skull crushers)
(Sometimes preachers and close grip bench)
Calf work is done on smith machine or leg press.
Day 4 - rest
Repeat.
Rep ranges and resistance choices are fully auto regulated/instinctive"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-02-2024, 10:04 AM #5
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
I'm in. I haven't felt like I've been in decent shape since before they locked down gyms during all the bull****. I lost a lot of strength and it is not coming back easily. Anyway, no excuses, no bull****. Current focus is on consistency in hitting the iron, and cleaning up the diet with the main goal being to lower body fat %.
Current workout is based loosely on F5 Novice;
1/2/24
Workout A
Squat - 205X3, 215X5, 220X5
Today must be international Bench Day. All the benches were tied up so I did some DB presses. 65X10,8,10
Pendlay Row - 115X8, 125X8,8
I don't log weight/reps for the exercises below as I go by feel. I might pause longer or switch up tempo, add a raise, do a few more reps, etc
Face Pulls 3 sets
Calf raises 3 sets
Curls - EZ bar 2 sets, DB concentration 2 sets
Dips - bodyweight X 3 sets x15 - I need to buy a belt
Happy New YearLast edited by 67Vert; 01-04-2024 at 06:23 AM.
67Vert
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01-02-2024, 02:30 PM #6
Todays bench work on smith:
315x3
315x3
315x2
315x2
245x8
245x7"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-02-2024, 07:06 PM #7
Happy New Year. I will keep it simple and make my one strictly gym related goal to deadlift 545 by the end of the year. The discipline that that will take to achieve will naturally result in other successes falling in line, and I don't want such endeavors to become convoluted in my mind, instead of focusing hard on one goal. Last year I made steady progress with the bench but I can tell that my back and posterior chain used to be better, so I want to put the real drive and focus on that exercise.
Started off the first lift of the year with the squat. This is a far cry from previously, but it's been a while since I've squatted anything above 225, and (by awkward timing, not deliberately) I hadn't had much to eat today prior, just a salad and some pistachios. I made sure to go as deep as possible until my hamstrings pressed into my calves while keeping my back tight, and someone even commented on my depth being particularly full, so I think I hit that mark. While this wasn't particularly much, it's a meaningful start and I think there's some kind of morale element to squatting on the first workout of the year.
Back Squat:
3 x 4 at 275 ~@9, 9, 9Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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01-02-2024, 11:05 PM #8
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01-03-2024, 01:02 PM #9
An update as we get started in 2024.
https://youtu.be/h8SK49iORGQ"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-03-2024, 05:54 PM #10
OHP
45x7
95x7
135x7
175x7
175x7
175x7
175x7
175x7
There’s 35 reps with 175lbs. And exactly half of Smolov JR
Hammer curls
65s X 11
65s X 8
65s X 8
barbell row
225x26
I’m really close to needing to wear 2XL shirts. I can’t extend my arms straight in front of me with my XL button downs cause my arm/shoulder/torso is too big for my shirts
Also, got news from my job that they expect a relocation halfway into the year. That’s a bummer, cause I’ll probably end up quitting instead of moving. And I’m sure I’ll take a huge pay cut doing so. That’s one way to start off a new year
The 9s are probably referring to RPE, it’s a way of gauging effort. 9s would be really hard setsBest lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-03-2024, 07:14 PM #11
The first number denotes how many sets, and the second number how many reps. "@" is a symbol used for RPE (rate of perceived exertion), which is a subjective metric of difficulty from 1 to 10, with the difference from 10 being the number of reps you expected to be able to do beyond the final rep of that set; so, I think I could have really pushed out one more per set, but that would have come at the risk of not getting 4 on the next one, etc.
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Comp Bench (2 Count):
2 x 8 at 225, 2 x 8 at 205 @9, 9, 10, 10
Pendlay Row:
4 x 8 at 225
Glad to finally put paused comp benching back in the rotation. That is a significantly harder variation but I always notice the carryover to touch and go enormously. I originally planned to do more than this but ended up working late today so I truncated it somewhat, but made sure I still hit my benches and rows. Surprised at the energy I had on the rows and being able to execute them with good form in spite of entering the gym hungry (once again, not by intention; I meant to grab a sandwich this afternoon as another meal before lifting since lunch was small before they carted the leftovers off but got sidetracked by work), though my nutrition was better today than normal. I had a good breakfast which was very easy to prepare with a large bowl of Greek yoghurt with about half a dry measured cup of oats poured in and stirred. Basically straight protein, low glycemic carbs and fiber. I felt quite good after eating that this morning, though I also slept like a rock last night and had vivid dreams. It sounds silly since the squatting I did yesterday is pretty small caliber, but that really knocked me out after I ate dinner yesterday.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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01-04-2024, 10:06 AM #12
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01-04-2024, 11:01 AM #13
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
1/3/24
I typically weigh myself on Wednesday mornings after coffee and "unloading".
Weight 176 - Down from 178 before Christmas, which was the heaviest and fattest I've been in 19 years.
>20% BF
Stayed under 2Kcal but did not hit my min protein intake goal of 140g.. no bueno. Need to do better.
No workouts today- I should probably do some light cardio for general health on non-lift days.
1/4/24 B-Day
logging working sets only
Machine Hack Squat
360X5, 380X5,5
OHP
95X5, 100X6,5
RDL
185X8, 205X8,8
Lat Pull
130X8, 145X8, 137.5X8
Crunches on machine 15,15,15
DB curls, 35X10,10,10 varying styles
Tricep pushups BWx20,15,15Last edited by 67Vert; 01-04-2024 at 11:39 AM.
67Vert
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01-04-2024, 12:28 PM #14
Fantastic arm workout this am.
Now, in the PM I’m putting in my leg work.
https://youtube.com/shorts/2yI7LuZFZRE
365x3, damned belt popped off rep three. Velcro is a terrible choice for fat guys.
Did 365x3 on set 2 (belt popped second rep)
Moved belt outside my sweatshirt for set 3
365x3 smooth and good depth.
https://youtu.be/sZgyXLZUTaI
Set 4 and 5 are back off sets with 315x7
https://youtube.com/shorts/U3ausIVFhmMLast edited by coachcalande; 01-04-2024 at 12:51 PM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-04-2024, 01:58 PM #15
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01-04-2024, 06:56 PM #16
January 4, 2024
Welcome to the thread 67Vert and Oscar! I look forward to following your training progress over the next year.
Savior, Coach, Eli - Starting out the year strong!
Conventional Deadlift: 355 pounds x 2/4 reps
Pin (Chin Height) Overhead Press: 110 pounds x 8/6/6 reps
Hammer Curl: 42.5 pounds 3 sets x 12 reps
Lateral Raise: 15 pounds - 3 sets x 12 reps
Cable Crunch: 65 pounds - 3 sets x 20 reps
Struggled with Deads today. Oddly, it was a grip issue. Even though I was using straps my grip was slipping. I'd put on hand lotion a bit earlier, and even after washing my hands they were slippery. Both sets ended when I felt my hands were going to slip off the bar. I was frustrated enough after the second attempt that I didn't even want to try a third time. I'll give this same weight another go next week.
Made progress on the other lifts, adding either more reps or sets on everything.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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01-05-2024, 04:44 PM #17
OHP-
45x5
95x5
135x5
155x3
185x5
185x5
185x5
185x5
185x5
185x5
185x5
There's 35 reps with 185lbs
DB row w/o straps:
65s x 8
85s x 8
105s x 8
Chins
8
8
8
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I'm more than halfway done through with smolov jr, and I think its working but idk if I can take anymore of this. Tempted to weasel out, take like 4 days rest, then try the 225lb OHPBest lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-05-2024, 07:01 PM #18
January 5, 2024
You probably mentioned it in here but I somehow didn't realize you were running smolov jr. Don't think I've ever seen anyone use it for OHP. Will be interesting to see what kind of strength gain you get from it.
Single Leg Extension: 70 pounds - 3 sets x 12 reps
Single Leg Cable Curl: 30 pounds - 3 sets x 12 reps
Lu Raise: 12.5's x 12/12/10 reps
Skiers: 12.5's - 3 sets x 12 reps
Short session today. Just wanted to get in some lower body isolations and some light shoulder work. Mission accomplished.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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01-06-2024, 06:00 PM #19
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01-07-2024, 11:30 AM #20
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
1/7/24 Sunday
Workout A
Squat - 205X3, 215X5, 225X5
I haven't squatted 2 plates for a while. Before the BS this was a warm-up, now I'm stoked to have hit just one set without hurting myself. LOL. Now to work up to 3 sets of 225.
Gym was crowded AF. I have some patience but today was ridiculous. So I left the gym. Sun's out. It's a nice day to take my wife to Half Moon Bay for lunch.
I'll finish A Day tomorrow which will put me back on M-W-F. Celebrating The Holidays messed up my scheduling.67Vert
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01-07-2024, 11:32 AM #21
Highlights from yesterday
315x3 bench
225x8 incline
185x6 seated press"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-07-2024, 03:54 PM #22
- Friday
Conventional Deadlift (Mixed, Beltless):
3 x 1 at 405
- Today
Flat Bench (T&G):
2 x 6 at 275, 2 x 8 at 245
Double-Pulley Seated Cable Row (shoulder-width handle):
4 x 8 at 160
The deads were pretty close to maximal, and I had a friend check to make sure my spine did not flex, which began to occur slightly on the second and was somewhat pronounced on the final, apparently. It has been three weeks of deadlifting at least once, and I'm getting somewhat reacclimated to a decent working weight, so let's see where it goes. I'm not going to focus on progressing the bench this year but today's work was good for keeping it in trim.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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01-08-2024, 03:18 AM #23
Big arms session this am.
https://www.youtube.com/shorts/y3MlIapN6eo"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-08-2024, 01:51 PM #24
Trained arms hard this am.
Did an interesting leg day this afternoon.
I started with leg curls, then leg ext , those muscles were pre exhausted and then I did 8 sets of leg press 8-12 reps each. Trained calves on the leg press for five sets.
Weird to have a leg pump but a fresh low back.
Feeling fatter so probably need to scale back alittle…."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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01-08-2024, 03:24 PM #25
Well this is depressing, I tried to OHP 225 but couldn't get it. I could get it up to about the top of my forehead, but then it was like hitting a brick wall
That was only 2 days rest, could try it again, but idk
I've also been really stressed about our whole team being told to move across the country soon or be firedBest lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-09-2024, 01:01 AM #26
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01-09-2024, 02:57 AM #27
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01-09-2024, 05:03 AM #28
Warmups felt pretty good tbh
That’s right, now it’s came up again and it’s for realsies this time
And never been able to do 225. One time in the past I tried it to see how heavy it felt and I couldn’t even budge it. This time I got it to my forehead….progress?Best lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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01-09-2024, 08:42 AM #29
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
1/8/24 Monday
Warmed up with a walk/jog for 2 miles.
Workout A continued. As noted above gym was too crowded Sunday. I bailed after squats and took my wife to lunch. No regrets. But today I decided to use the weights at home rather than attempt another go at 24Fit
Bench - 185X5, 205X3, 185X5
Pendlay Row 125X8,8,8
Face Pulls 3 sets
DB Curls 30X10, 35X10,10
Dips - 3x15 - I still need to buy a belt
Now I'm back on M-W-F.Last edited by 67Vert; 01-09-2024 at 07:22 PM.
67Vert
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01-09-2024, 06:38 PM #30
January 9, 2024
Stiff Legged Deadlift: 295 pounds x 10 reps
Seated DB Overhead Press: 42.5's - 2 sets x 10 reps
Cable Overhead Triceps Extension: 25 pounds - 2 sets x 10 reps
Been really struggling to get workouts in for a variety of reasons. I almost skipped again today. Had less than 30 minutes to try to fit something in. Pretty happy with what I got done in that time.
Deads were pretty easy from a strength standpoint, but left me very winded. Video of it is below.
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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