The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[EliKoehn]

Take it easy coach. Hope it's nothing serious.

Savior, are you AMRAPing DL the day after squatting? Either way good luck. I'll post my attempt later today.

[SaviorSelfJT]

Take it easy coach. Hope it's nothing serious.

Savior, are you AMRAPing DL the day after squatting? Either way good luck. I'll post my attempt later today.

If I can get more than 11 reps I’ll leave them in the tank

Not the day after squats, planning on Wednesday I think

[Millz12323]

Week 1 bench -TM 205
145 x 5
165 x 5
185 x 10
195 x 2
205 x 2
215 x 2
225 x 2
125 x 10, 10, 10, 10, 10

Dumbbell row
65 x 10, 10, 10, 10, 10

Close grip bicep curl ez bar
60 x 10, 8

Side laterals
12, 12

The deadlifts are actually tomorrow and at 360 rather than the 380 I thought it was but whatever. Will try to get 11 and be happy with that. Cheers everyone and happy long weekend

Also felt great to put 2 wheels on the bench. Been a long time. Been higher on my calories the last few days

[EliKoehn]

Alright, new deadlift PR! Didn't get anywhere close to what Savior's attempting, but I'm still pretty happy I got this.



Similar attempt with the bench didn't go as well, but glad to be maintaining at least 5. The arch looks a bit improved.



Millz, I think you're the only one getting Monday off. Lucky Canadians lol.

[SaviorSelfJT]

Good job man, is 7 reps a PR for you? I don't think I've seen you get that many before

And honestly 7 reps with resets, no belt and no straps is probably stronger than 11 with belt/straps/tap'n'go

[EliKoehn]

Good job man, is 7 reps a PR for you? I don't think I've seen you get that many before

And honestly 7 reps with resets, no belt and no straps is probably stronger than 11 with belt/straps/tap'n'go

Thanks, and yep. I pulled 405 for 6 recently and felt close to 7 at the time.

Somehow the chalk is making the actual lift itself much easier, not just the grip specifically. No idea how or why that works, but it feels like a night and day difference.

I would honestly consider belt, straps and tap'n'go 11 way better, personally.

[SaviorSelfJT]

Somehow the chalk is making the actual lift itself much easier, not just the grip specifically. No idea how or why that works, but it feels like a night and day difference.

I would honestly consider belt, straps and tap'n'go 11 way better, personally.

I think the chalk making it easier, makes sense. Without chalk, you can't jerk and accelerate (F = M times A) as hard at the start, because your grip can't hold it. So you have to start gentler at the bottom without chalk

[Millz12323]

Good lifts Eli! Totally agree that chalk makes the actual deadlift easier to get off the ground. It's weird how that works eh?

I find it helps with different kind of rows too. Not to the same extent but it makes the weight feel less heavy.

With deadlifts though it literally feels like 20 pounds lighter with chalk / straps.

[CW47]

I’ve found that when my grip is weak I make almost unnoticeable micro-adjustments in other parts of my body to compensate. Those small adjustments can make a big difference in how difficult the lift feels.

[Filmbuff81]

Great job Eli.

CNS controls grip force, so chalk basically works by improving sense touch with the bar while helping with a little bit more friction to the bar.

So basically everything feels easier and lighter and so you’re able to apply more force to pulling.

Edit: just wanted to say as well if you’ve ever been dealt fatigued on some days your grip strength suffers and things feel heavier.

[Filmbuff81]

Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 115 lb × 3 [Warm-up]
Set 4: 135 lb × 10 @ 7.5
Set 5: 125 lb × 10 @ 7
Set 6: 125 lb × 10 @ 8
Set 7: 125 lb × 10 @ 8.5
Set 8: 125 lb × 8 @ 9

Ran out of gas on the last set.


Lateral Raise (Machine)
Set 1: 10 lb × 10 [Warm-up]
Set 2: 25 lb × 8 [Warm-up]
Set 3: 35 lb × 5 [Warm-up]
Set 4: 45 lb × 16 @ 6.5
Set 5: 45 lb × 13 @ 7.5
Set 6: 45 lb × 11 @ 8.5

Cable Crossover
Set 1: 125 lb × 15 @ 7
Set 2: 125 lb × 15 @ 7.5
Set 3: 125 lb × 13 @ 7.5

Cable Pullover
Set 1: 20 lb × 10 [Warm-up]
Set 2: 40 lb × 15 @ 7
Set 3: 40 lb × 13 @ 7.5
Set 4: 40 lb × 12 @ 8

Preacher Curl (Dumbbell)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 30 lb × 10 @ 7.5
Set 3: 30 lb × 10 @ 7.5
Set 4: 30 lb × 9 @ 9

Tricep Rope Push Down
Set 1: 35 lb × 10 [Warm-up]
Set 2: 65 lb × 12 @ 7.5
Set 3: 65 lb × 11 @ 8
Set 4: 65 lb × 9 @ 8.5

Standing Russian Twist
Set 1: 25 lb × 12 [Warm-up]
Set 2: 35 lb × 22 @ 7
Set 3: 35 lb × 20 @ 7
Set 4: 35 lb × 18 @ 7
Set 5: 35 lb × 18 @ 7.5

These felt pretty decent for my back. Hoping they pay dividends over time.

[GaryRidgway]

subbed yours too. Strong bench. Those were clean reps with 275

[Millz12323]

Week 1 deadlifts - tm 400
280 x 5 (sumo)
280 x 5 (conventional)
320 x 5 (sumo)
320 x 3 conventional
360 x 10 (sumo)
360 x 1 conventional
380 x 1 sumo
380 x 1 conventional
405 x 3 conventional (rpe 8)
405 x 1 sumo

240 x 10, 10, 10, 10, 10 conventional

I've been kinda thinking about switching to conventional. I don't like how on the platforms with my sumo stance that I'm not on even ground and I trained sumo almost exclusively from 2018 - 2019 and conventional is just feeling more fun lately and stronger off the floor. Curious to see if I can match my sumo 1rm with some training on it. I've never pulled anything very heavy conventional. I pulled 415 for an easy 2 after doing squats and I've done 405 for a 3x5 before I switched to sumo.

I got 405 x 3 on my conventional pulls today. Too bad the phone fell and there's no actual footage lol. The 5x10s at 240 today are grip training more than anything since I'm doing double overhand. Doing this type of high volume deadlift work really blows up my grip strength.

[SaviorSelfJT]

^^ That's a lot of deadlift sets. Just my 0.02c if you aren't a competitive powerlifter I don't see the point of sumo

----

How does my bench form look? Here's 260x6: https://streamable.com/sel79x
It looks like I might not have been centered on the bench; the bar is slanting a little. And I hit the hooks on one of the reps on the way up lol

Does the grip look too narrow? I used to bench with a wider grip

And here's these bench/seal rows: 205x11 https://streamable.com/jkg91h
These look a lot faster than I thought they would be, I don't think I'll have a problem getting to 20+ reps with these




EDIT: Full workout:

Bench:
260x6
260x6
260x6

Bench/Seal rows:
205x11
205x11
205x11

Shrugs:
355x29 (had to stop in the middle and slide the plates back to the collar, should use clips next time)

Curls:
125x9

[RapidFail]

Bench day. First three sets were probably 1 RIR, last two almost certainly 0 RIR. I'm bulking, but this is only one rep more than I managed over 5 sets with the same weight last mesocycle.

9 x 127lb (tied my rep PR)
6 x 127lb
6 x 127lb
6 x 127lb
5 x 127lb

[Millz12323]

@rapid, an extra Rep is an extra rep! How long are your mesocycles?

@saviour, yeah it was more volume than I was planning. Mostly because I was kind of mulling over switching to conventional so I did a lot of the sets in conventional and sumo. Somewhat disagree on the sumo only for powerlifting... My glutes do most of the lifting with this movement and with pretty good volume I think it's an effective loft for hypertrophy in your glutes (depending how you do them).

Bench looks solid. It's pretty narrow but I also bench with a narrow grip so I tend not to find a narrow grip unusual. Feels better on the shoulders.

[Filmbuff81]

Front Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 205 lb × 10 @ 7
Set 4: 185 lb × 10 @ 6.5
Set 5: 185 lb × 10 @ 7
Set 6: 185 lb × 10 @ 7
Set 7: 185 lb × 10 @ 7.5
Set 8: 185 lb × 10 @ 7.5

This sucked, but being able to get solid stimulus for little fatigue is always handy.

Sadly my main gym doesn’t have a hack squat, otherwise I’d probably place that here.

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 315 lb × 8 @ 6.5
Set 4: 325 lb × 8 @ 7

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 10 @ 7
Set 4: 185 lb × 10 @ 7.5
Set 5: 185 lb × 10 @ 7.5

Leg Extension (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 100 lb × 4 [Warm-up]
Set 3: 140 lb × 15 @ 7
Set 4: 140 lb × 12 @ 8
Set 5: 140 lb × 10 @ 8

Seated Leg Curl (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 100 lb × 10 @ 7
Set 3: 100 lb × 10 @ 8
Set 4: 100 lb × 9 @ 8
Set 5: 100 lb × 7 @ 8.5

[RapidFail]

@rapid, an extra Rep is an extra rep! How long are your mesocycles?

@saviour, yeah it was more volume than I was planning. Mostly because I was kind of mulling over switching to conventional so I did a lot of the sets in conventional and sumo. Somewhat disagree on the sumo only for powerlifting... My glutes do most of the lifting with this movement and with pretty good volume I think it's an effective loft for hypertrophy in your glutes (depending how you do them).

Bench looks solid. It's pretty narrow but I also bench with a narrow grip so I tend not to find a narrow grip unusual. Feels better on the shoulders.

4 weeks + deload

[Filmbuff81]

Bench day. First three sets were probably 1 RIR, last two almost certainly 0 RIR. I'm bulking, but this is only one rep more than I managed over 5 sets with the same weight last mesocycle.

9 x 57.5kg (tied my rep PR)
6 x 57.5kg
6 x 57.5kg
6 x 57.5kg
5 x 57.5kg

Training close to failure all the time makes it tougher to progress strength.

So grabbing an extra rep and then dropping reps fast isn’t all that surprising, especially if you’re more fast twitch, grinding out reps can be tough when close to failure.

[RapidFail]

Training close to failure all the time makes it tougher to progress strength.

So grabbing an extra rep and then dropping reps fast isn’t all that surprising, especially if you’re more fast twitch, grinding out reps can be tough when close to failure.

This is my 1 RIR week, which was pretty accurate for the first three sets. I was just hoping that the extra calories might translate to a bit more performance. I actually think I'm pretty slow switch for bench. When I drop the weight I can do way more reps - when my 5RM was 60kg I could do 50kg for a set of 16.

[Filmbuff81]

This is my 1 RIR week, which was pretty accurate for the first three sets. I was just hoping that the extra calories might translate to a bit more performance. I actually think I'm pretty slow switch for bench. When I drop the weight I can do way more reps - when my 5RM was 60kg I could do 50kg for a set of 16.

Ah I thought you were starting to training like 0-2RIR most sets.

But either way with RP style volume ramping I’ve always found that the final weeks you might hit a rep PR on a set or two, but it’s mainly about treading water until the next meso when you eek out a little more progress.

Also when doing 5 sets, only really track the first 2-3 as performance drop offs on failure sets pretty rapidly so the last few sets are really just more of a volume accumulation and not really meant as PR sets.

If anything if you’re pushing the first 2-3 sets, the remaining sets should be pretty lacklustre rep wise and sometimes even weight wise if you really pushed it.

if it was a Machine press you’d squeeze a few more reps out, but not on a free weight bench movement.

[EliKoehn]

Thanks guys, on the lifts. Good point on the lack of any slippage translating into acceleration which carries through the lift. Hadn't considered it and it makes complete sense.

Also, what exactly is Renaissance periodization (which is what I am assuming RP stands for here) and what do you think of it? I'd like to get a better grip on appropriate volume/intensity "budgeting" as long as I'm not following a professionally-written program and am approaching my training miscellaneously.

IME it's one of the most elusive aspects of the "science" side of all this, since redlining all the time is not feasible and some excellent gains can mysteriously be made from submaximal training.

[Filmbuff81]

Thanks guys, on the lifts. Good point on the lack of any slippage translating into acceleration which carries through the lift. Hadn't considered it and it makes complete sense.

Also, what exactly is Renaissance periodization (which is what I am assuming RP stands for here) and what do you think of it? I'd like to get a better grip on appropriate volume/intensity "budgeting" as long as I'm not following a professionally-written program and am approaching my training miscellaneously.

IME it's one of the most elusive aspects of the "science" side of all this, since redlining all the time is not feasible and some excellent gains can mysteriously be made from submaximal training.

It’s Mike Israetel’s brainchild of ramping sets up over the course of a mesocycle along with reducing RIR.

You’re essentially looking to find your

MV - Maintenance volume
MEV - Minimum Effective Volume
MAV - Maximum Adaptive Volume
MRV - Maximum Recoverable Volume

In nutshell if you’re doing a 5 week meso + deload

Your first week would be at MEV and also like RIR of 3/4

And based on performance and other factors of pump, soreness, recovery, etc.

You would slowly ramp sets until week 5 where you would be training at 0-1 RIR and possibly hit your MRV before deloading.

Ideally you’re spending most of your time at MEV-MAV since that’s where you’re recovering well and making gains.

But you’re essentially do small overreaching cycles.

Some people go nuts and will ramp from like 10-20+ sets which can get nutty.

A lot of the concepts originated within his book with chad Wesley smith scientific principles of strength training and then he adapted them for physique training.

I think in the context of sport’s performance and fatigue management for athletes it makes a lot of sense.

For physique development, I still employ some aspects but a little more conservatively these days to ensure a little more bias towards strength progression.

If you utilize it right, you can make big gains. But if you have ever done accumulation blocks you’ll know you start feeling like garbage near the end of the cycle before you deload or taper and super compensate.

Essentially RP style training can be seen as that except with the goal of hypertrophic super compensation rather than strength.

[EliKoehn]

That was quite thorough and helpful, thanks.

While I have a loose grasp on a lot of these acronyms and formal terminology, what puzzles me still is how MEV, for instance, can be derived on any kind of solid basis in the first place. It makes sense to use RIR or RPE in a marginal context within an individual set, but since it is entirely circumstantially-dependent, I don't see how it can be relied upon to define what actually constitutes a minimum for effectiveness from a macroscopic perspective, and to what extent this will vary from person to person or even within one's own training level.

Obviously, much of this is circumstantial and necessarily approximated, but the challenge for me is finding the "building blocks" of forming that picture, to acquire a meaningful sense of parameters to observe when structuring miscellaneous workouts. I might read that book or look into that training philosophy in more detail, since I am starting to get frustrated with simply training by feel and the "shot in the dark" results I could expect from that.

Of course, I'm not an advanced lifter, so this really is the province of people who are and I'd probably be better served sticking with something tried and true and already available, like running Candito's program again or trying Calgary's.

[Filmbuff81]

That was quite thorough and helpful, thanks.

While I have a loose grasp on a lot of these acronyms and formal terminology, what puzzles me still is how MEV, for instance, can be derived on any kind of solid basis in the first place. It makes sense to use RIR or RPE in a marginal context within an individual set, but since it is entirely circumstantially-dependent, I don't see how it can be relied upon to define what actually constitutes a minimum for effectiveness from a macroscopic perspective, and to what extent this will vary from person to person or even within one's own training level.

Obviously, much of this is circumstantial and necessarily approximated, but the challenge for me is finding the "building blocks" of forming that picture, to acquire a meaningful sense of parameters to observe when structuring miscellaneous workouts. I might read that book or look into that training philosophy in more detail, since I am starting to get frustrated with simply training by feel and the "shot in the dark" results I could expect from that.

Of course, I'm not an advanced lifter, so this really is the province of people who are and I'd probably be better served sticking with something tried and true and already available, like running Candito's program again or trying Calgary's.

Well it’s been shown 1 hard set to failure weekly is enough to maintain gains and the metas says 10 sets per week is a good starting place to make gains.

The studies also show even as low as 5-6 sets yields good gains.

So it’s a reasonable assumption to start there for weekly sets and increase if performance stalls or you aren’t making the physique changes you want.

RP has templates and their weekly volume usually starts between 6-12ish depending on the split and level of advancement I think.

RP has a scientific principles of hypertrophy book too.

Eric helms muscle and strength pyramids is a good read too.

And the whole MEV - MRV thing is a moving target. I view it similar to RPE, where it doesn’t need to be 100% accurate you just need to be consistent in your rating of it.

RP YouTube has a video on finding MRV I think.

And I’d agree you could easily just pick a number of sets and run it into the ground.

Ramping RPE/RIR over the course of a meso and repeating.

I went months last year where I get sets static and simply manipulated RIR.

Whatever weights and reps I hit in week 3, I was then using those as my week 1 numbers at a lower RPE higher RIR.

Basically wave load progression with elements of RP RIR progression

[EliKoehn]

Mood for today:



Craving some serious volume and have a 40 set challenge workout I wrote up earlier. Kind of like a lower intensity marathon session, and I'm going to include some exercise variations since the occasional stimulus shock is important to maintain. I'm going to see if I can get this in somewhere between 2-2.5 hours, and will edit my post with any failures or shortcomings. Might also upload one of the more supplementary exercises for a form check.

A.S.
Flat Bench:
5 x 8 at 225
Chest-Supported T-Bar Row:
5 x 8 w/ 135 added

A.S.
Dumbbell Incline Press (45 degree):
4 x 10 w/ 75s
Lat Pulldown:
4 x 10 at 190

A.S.
Dips:
3 x 12 at bodyweight
Barbell Shrug:
3 x 12 at 225

A.S.
Barbell Curl:
4 x 8 at 95
Lateral Raise:
4 x 8 w/ 25s

A.S.
Twist Curl:
3 x 12 w/ 30s
Tricep Pulldown:
3 x 12 at 100

Machine Rear Delt Fly:
2 x 15 at 50

Machine Cardio Row (Full Resistance):
5x sprint to 500m <2 minutes.

Time goal: >150 minutes
Time achieved: ______

EDIT: Results and modifications listed in spoiler...

Spoiler!

I actually got this in just about exactly two and a half hours, which is not especially fast of course, but wanted to estimate conservatively, as volume and not speed per se are the goal.

A.S.
Flat Bench:
5 x 8 at 225
Chest-Supported T-Bar Row:
5 x 8 w/ 135 added

A.S.
Dumbbell Incline Press (45 degree):
4 x 10 w/ 75s - first two sets were with 75s, then dropped to 60s for final two
Lat Pulldown:
4 x 10 at 190 - first two sets were at 190, then dropped down to 150

A.S.
Dips:
3 x 12 at bodyweight - 12, 9, 9
Barbell Shrug:
3 x 12 at 225

A.S.
Barbell Curl:
4 x 8 at 95
Lateral Raise:
4 x 8 w/ 25s

A.S.
Twist Curl:
3 x 12 w/ 30s - first set was with 30s, final two were with 25s
Tricep Pulldown:
3 x 12 at 100 - first was at 100, but I failed to reach a full lockout and so reduced it to 90, and the third set I had to use a different one and put two cable handles on the carabiner, which wasn't wide enough to pull apart at the bottom, so this was more or less a flop.

Machine Rear Delt Fly:
2 x 15 at 50 - there was no 50 slot, so first was 55 and second was 40. I retracted my scapula fully at the beginning of each rep and focused on retaining that pivot through the lift. Was a nice burn precisely where I wanted it.

Machine Cardio Row (Full Resistance):
5x sprint to 500m <2 minutes. - achieved all between 1:40-1:50

Time goal: >150 minutes
Time achieved: ~150 minutes

Bodyweight was 231.4 this morning.

Also I posted a lateral raise form check in the exercise board. I'd like to make sure I'm not doing "trap" lateral raises. https://www.youtube.com/watch?v=jtozpezSAl0

[RapidFail]

Ah I thought you were starting to training like 0-2RIR most sets.

But either way with RP style volume ramping I’ve always found that the final weeks you might hit a rep PR on a set or two, but it’s mainly about treading water until the next meso when you eek out a little more progress.

Also when doing 5 sets, only really track the first 2-3 as performance drop offs on failure sets pretty rapidly so the last few sets are really just more of a volume accumulation and not really meant as PR sets.

If anything if you’re pushing the first 2-3 sets, the remaining sets should be pretty lacklustre rep wise and sometimes even weight wise if you really pushed it.

if it was a Machine press you’d squeeze a few more reps out, but not on a free weight bench movement.

This is how I've been progressing it:
Week 1 - 3 RIR
Week 2 - 2 RIR
Week 3 - 1 RIR
Week 4 - 0 RIR

That's for the compound exercises - I always take isolation exercises to failure.

[coachcalande]

Mood for today:



Craving some serious volume and have a 40 set challenge workout I wrote up earlier. Kind of like a lower intensity marathon session, and I'm going to include some exercise variations since the occasional stimulus shock is important to maintain. I'm going to see if I can get this in somewhere between 2-2.5 hours, and will edit my post with any failures or shortcomings. Might also upload one of the more supplementary exercises for a form check.

A.S.
Flat Bench:
5 x 8 at 225
Chest-Supported T-Bar Row:
5 x 8 w/ 135 added

A.S.
Dumbbell Incline Press (45 degree):
4 x 10 w/ 75s
Lat Pulldown:
4 x 10 at 190

A.S.
Dips:
3 x 12 at bodyweight
Barbell Shrug:
3 x 12 at 225

A.S.
Barbell Curl:
4 x 8 at 95
Lateral Raise:
4 x 8 w/ 25s

A.S.
Twist Curl:
3 x 12 w/ 30s
Tricep Pulldown:
3 x 12 at 100

Machine Rear Delt Fly:
2 x 15 at 50

Machine Cardio Row (Full Resistance):
5x sprint to 500m <2 minutes.

Time goal: >150 minutes
Time achieved: ______

EDIT: Results and modifications listed in spoiler...

Spoiler!

I actually got this in just about exactly two and a half hours, which is not especially fast of course, but wanted to estimate conservatively, as volume and not speed per se are the goal.

A.S.
Flat Bench:
5 x 8 at 225
Chest-Supported T-Bar Row:
5 x 8 w/ 135 added

A.S.
Dumbbell Incline Press (45 degree):
4 x 10 w/ 75s - first two sets were with 75s, then dropped to 60s for final two
Lat Pulldown:
4 x 10 at 190 - first two sets were at 190, then dropped down to 150

A.S.
Dips:
3 x 12 at bodyweight - 12, 9, 9
Barbell Shrug:
3 x 12 at 225

A.S.
Barbell Curl:
4 x 8 at 95
Lateral Raise:
4 x 8 w/ 25s

A.S.
Twist Curl:
3 x 12 w/ 30s - first set was with 30s, final two were with 25s
Tricep Pulldown:
3 x 12 at 100 - first was at 100, but I failed to reach a full lockout and so reduced it to 90, and the third set I had to use a different one and put two cable handles on the carabiner, which wasn't wide enough to pull apart at the bottom, so this was more or less a flop.

Machine Rear Delt Fly:
2 x 15 at 50 - there was no 50 slot, so first was 55 and second was 40. I retracted my scapula fully at the beginning of each rep and focused on retaining that pivot through the lift. Was a nice burn precisely where I wanted it.

Machine Cardio Row (Full Resistance):
5x sprint to 500m <2 minutes. - achieved all between 1:40-1:50

Time goal: >150 minutes
Time achieved: ~150 minutes

Bodyweight was 231.4 this morning.

Also I posted a lateral raise form check in the exercise board. I'd like to make sure I'm not doing "trap" lateral raises. https://www.youtube.com/watch?v=jtozpezSAl0

Looks like a great day. I love alternating antagonist muscle groups to shorten the workout.

So, I had Sat, Sun, Mon off, fully rested except for sleeping on a bed too small and lacking sleep. I’d eaten well Friday, Sat, Sun but not so well yesterday so it’s going to be interesting to see how todays torso day goes. Unfortunately I slept on my sore shoulder some. My son and I took some large AC units out of my in-laws windows, cool to see him bully stuff like that as he explodes into a muscular young man.

So far, no more issues with ear ringing or dizziness. Let’s hope that was a one day deal.

Over the weekend…
I picked up another 70 lbs of free weights, lots of nifty 1.25 and 2.5, five and tens….stuff for my dbs and ez curl bar. Also got a second ez curl bar. I’m excited about that. All of it was …*free!*

Lift big fellas!, I’m going to get mine in after a large power breakfast. I plan to go high volume, high intensity and hit a variety of rep ranges with three movements for chest, three for back, three for shoulders (if I can press )…

[coachcalande]

Set the log book and pr chart aside. Put the x
Camera away and went to work chasing the pump and feel.

Bench pyramid 20-5
incline pyramid 15-5
flyes 4x8-12
rows, pulldowns, narrow pd 5x8-15 each
upright row pyramid, side laterals,5x8-15
75 min

[Filmbuff81]

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 4 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225lb × 10 6.5
Set 6: 225lb × 10 @ 7.5
Set 7: 225lb × 8@ 7.5

Rear Delt Seated Row (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 110 lb × 6 [Warm-up]
Set 3: 150 lb × 10 @ 6.5
Set 4: 150 lb × 10 @ 7
Set 5: 150 lb × 10 @ 7

Lateral Raise (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 45 lb × 20 @ 7
Set 3: 45 lb × 18 @ 7.5
Set 4: 45 lb × 17 @ 8

Bench Press (Dumbbell)
Set 1: 60 lb × 6 [Warm-up]
Set 2: 80 lb × 10 @ 7
Set 3: 80 lb × 10 @ 7.5
Set 4: 80 lb × 9 @ 8

Parallel Lat Pulldown (Cable)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 120 lb × 11 @ 7
Set 3: 120 lb × 10 @ 7
Set 4: 120 lb × 8 @ 7.5

Chest Dip
Set 1: 15 reps @ 7
Set 2: 12 reps @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 10 [Warm-up]
Set 2: 35 lb × 13 @ 7.5
Set 3: 35 lb × 10 @ 8.5
Set 4: 35 lb × 10 @ 9

Pretty uneventful day slowly getting some work capacity back.