The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[coachcalande]

My split for more than 25 years has been:

Chest, back, shoulders
Off
Legs, arms
Off

Well, work stress and afternoon crazy schedule has left me feeling a morning time crunch.

I swore I’d never go back but this three day weekend I decided to dust off my old 80s bodybuilding split..

Chest, back, abs
Legs, calves
Shoulders, arms, forearms
Off


I was done chest, back day yesterday in about 45 min at most
Legs and calves took an hour today…

Tomorrow I’ll time shoulders, arms, forearms…

Ultimately I’m looking at three one hour lifts in a row with fairly high volume.

Legs went really well today with a pyramid of 135, 235, 255,285,305,315, 325. Did pause squats on my last three sets.
Front squats AMRAP with 135, 145, 155, 165 for a nice pump
Leg extensions, leg curls, calf raises…all pyramid style.

[MyEgoProblem]

Gpp day - mans actually tracking ****.
Ignore [pr] tags - always a pr first time logging.

FitNotes Workout - Sunday 4th September 2022
Total Volume: 4,060 kgs
Total Sets: 23
Total Reps: 190

** Dumbell Row 1arm **
- Total Volume: 1,600 kgs
- Total Sets: 5
- Total Reps: 40
- 40.0 kgs x 8 reps [PR]
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
- 40.0 kgs x 8 reps
I did left arm, mrs did left arm. I did right, mrs did right. Rinse, repeat. Was sweaty and db handles are thicccc, forearms cramping like a mofo.

Much prefer to go kroc style and ****ing heaving them dummers proper dirty style, or chest support both arms at once nice and strict.

** Incline Rear Fly **
- Total Volume: 480 kgs
- Total Sets: 8
- Total Reps: 60
- 8.0 kgs x 15 reps [PR]
- 8.0 kgs x 13 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 12 reps
- 8.0 kgs x 3 reps
- 8.0 kgs x 11 reps
- 8.0 kgs x 3 reps
- 8.0 kgs x 1 rep
Quick rp to match first sets reps.

** Db Lateral **
- Total Volume: 360 kgs
- Total Sets: 6
- Total Reps: 45
- 8.0 kgs x 15 reps [PR]
- 8.0 kgs x 14 reps
- 8.0 kgs x 1 rep
- 8.0 kgs x 12 reps
- 8.0 kgs x 2 reps
- 8.0 kgs x 1 rep
Super strict big rom but Absolutely smoked from the incline rear flyes. Side delts are 110% my weakest point closely followed by biceps.

** Cable spud Strap Curl **
- Total Volume: 1,620 kgs
- Total Sets: 4
- Total Reps: 45
- 36.0 kgs x 15 reps [PR]
- 36.0 kgs x 15 reps
- 36.0 kgs x 13 reps
- 36.0 kgs x 2 reps
Gonna take a luggage scale to see how much these actually are for fun. Sick pump tho.

Done in 20mins, +20k regular steps today.


Probably be squatting tomorrow on the old ssb
https://www.instagram.com/p/CiGa4pyt...d=YmMyMTA2M2Y=

Got a little pad upgrade

[RapidFail]

Coming back from a deload week and it's bench day again. I've switched back to the 6-10 rep range, but managed to squeeze out an extra rep on the first set for another rep PR.

BENCH PRESS
10 x 66lb
5 x 99lb
3 x 127lb, 2.5 min rest
11 x 127lb (PR!), 2.5 min rest
8 x 127lb, 2.5 min rest
7 x 127lb, 2.5 min rest
All sets 0-1 RIR. Up to 60kg next week.

[CW47]

Trap Bar Deadlift: 265 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 245 pounds - 3 sets x 8 reps
Hamstring Curl: 55 pounds - 3 sets x 20 reps
Situp: Bodyweight + a giggling 2 year old boy x 25 reps

This was stretched over multiple hours, as I was fitting in a set here and there where I could. Trap Bar deads are always awkward for me. I'm sure it's because I just don't do them very often. The sets got easier as I went along. I should be able to jump up the weight about 20 pounds next time.


September 5, 2022
Floor Press: 155 pounds - 6 sets x 6 reps
Larsen Press - Camber Bar Narrow Grip: 115 pounds x 8/5, 90 pounds x 10 reps
Cable Pulldown - Med Supinate MAG: 80 pounds - 3 sets x 15 reps
Triceps Strap Pushdown: 20 pounds 3 sets x 20 reps

Bit of a grind today. Struggled to get through a couple of the floor press sets.
I was quite fatigued going into larsen presses and had to drop weight for the third set.
Took a lengthy break before doing accessory work and then was able to get through that just fine.

[SaviorSelfJT]

Squat
435x1
365x6

Woohoo, 435 didn’t feel too hard but it felt like my face was going to explode

Strict press
185x1

Push press
185x8

Strict again
155x4

Pull-ups
8

[EliKoehn]

A.S.
Flat Bench (T&G):
5 x 10 at 225
Pull Ups
8, 6, 5, 5, 5 at BW (~260 with clothes)

As much as I'm reluctant to do this, I think I'm going to quit the C6W right now. I got my schedule thrown off already, and I think it would be better for me to focus on athleticism as well as sheer strength training. I wrote a rough draft for a program which includes a lot of running and aims to balance it with barbell work which I think I'll try.

https://forum.bodybuilding.com/showt...hp?t=181694673

My stamina was quite terrible with just benching and pullups for this workout. That really shouldn't be happening. Glad I got the 5x10 though. I don't always make that one when I attempt it.

[MyEgoProblem]

Today we went on a gym road trip. To our fave pl/sm gym.

On the agenda.

Front rack yoke walks (zerc for my mate, height 😂)
Viking press
Belt squat
Reverse hypers
Lat Pulldowns
Steak n shake after 😜

Back feels compressed to hell now, haven't loaded my self axially like that in months.

Im Going back to my older stance that everyone should load their spine with weight from the top(back/front rack position) and not just in hand like a dead.

[EliKoehn]

Im Going back to my older stance that everyone should load their spine with weight from the top(back/front rack position) and not just in hand like a dead.

I had that question forming in my mind right up to getting to this sentence. What is the specific reason for that? I can see the different emphasis with the separate movement patterns of squat and hinge, but as far as the back is concerned, isn't the loading on the spine very similar? With both lifts, ideally your erectors are just braced and keeping it straight against a very heavy load trying to bend it.

[MyEgoProblem]

I had that question forming in my mind right up to getting to this sentence. What is the specific reason for that? I can see the different emphasis with the separate movement patterns of squat and hinge, but as far as the back is concerned, isn't the loading on the spine very similar? With both lifts, ideally your erectors are just braced and keeping it straight against a very heavy load trying to bend it.

The load in your hands hangs essentially much lower, and isn't really doing much for the top 1/5 in regards to stability and anti flexion of the Upper back. Think of where it is? Around scap at the hardest point, vs up on traps, that's a lot of space to not be having to really fight flexion et all

Especially if you pull rounded.

2 very different feelings and adaptations in effect.

Ive been pulling pretty consistently since lock down, haven't squatted since about june in the first one. Upper back regression is real. A real weak point that's come from honest laziness.

Now im not advocating for huge amounts..
Hell a ME squat every other week could well be enough especially if good mornings are in a program.

*for just hyp purposes - who cares. Performance is the way i travel

[CW47]

Bench Press: 150 pounds - 6 sets x 6 reps
Narrow Grip Bench - 30 Degree Incline: 125 pounds - 3 sets x 10 reps
Close Grip Cable Row: 120 pounds - 2 sets x 15 reps
Triceps Cable Pushdown: 40 pounds - 2 sets x 15 reps

I'm close to the limit on Bench and Incline. I'll add 5 pounds to each next week and it's unlikely that I hit all the reps on either of them, but we'll see...

Interesting tidbit, I was looking into limb lengths earlier this week. According to the 'short', 'normal', and 'long' ranges I found, every part of my body is on the long side - arms, legs, AND torso. Seems like that shouldn't be possible, lol.

[EliKoehn]

^^ Good luck. Wouldn't that be applicable to most tall people, then? If it's not in relative terms, then for it to apply, everything would have to be at a certain absolute length, right? I always thought "T-Rex," "Gibbon" and the like referred to relative proportions.

--

Just warmed up with alternating pullup singles to a 315 TNG bench single which I got pretty cleanly, decided to attempt 325 (which would be a PR) and failed, then failed a second attempt at 315 when the person who offered to spot pinky-lifted through the sticking point.

Then I wanted to try my hand at 5 plates on the T-Bar. The final rep has a tad bit of spinal extension which makes it less than ideal, but overall this felt pretty good. Fail to see how it's inherently better than a barbell row as some contend, however.

[RapidFail]

Bench Press: 150 pounds - 6 sets x 6 reps
Narrow Grip Bench - 30 Degree Incline: 125 pounds - 3 sets x 10 reps
Close Grip Cable Row: 120 pounds - 2 sets x 15 reps
Triceps Cable Pushdown: 40 pounds - 2 sets x 15 reps

I'm close to the limit on Bench and Incline. I'll add 5 pounds to each next week and it's unlikely that I hit all the reps on either of them, but we'll see...

Interesting tidbit, I was looking into limb lengths earlier this week. According to the 'short', 'normal', and 'long' ranges I found, every part of my body is on the long side - arms, legs, AND torso. Seems like that shouldn't be possible, lol.

Haha, that makes no sense at all, unless you've been decapitated. I'm all limbs - I'm 6'1" with 6'5" armspan and I've met 5'7" women with longer torsos than me.

[CW47]

The sites I was looking at have limb lengths based upon % of you height. When I added up the percentages of the 'Normal' range (adding legs and torso) it comes to less than a persons full height, which is what makes it possible for person to end up in the 'long' range on both legs and torso.

The arm length one made much more sense though. I'm a little over 5'5" with nearly a 6' arm span, which puts me WAY into the 'long' category.

Here are a couple of links:
https://www.t-nation.com/training/bo...-need-to-know/
https://powerliftingtechnique.com/squat-back-angle/

[EliKoehn]

Hmm, interesting. Since your wingspan is long, do you prefer a bench grip as wide as possible? I remember you saying that you intentionally do close grip work, but that's got to be particularly challenging with those leverages.

--

Well guys, this is a first for getting 315 two days in a row. Warmed up to 3 singles of TNG 315, alternating pullup singles in between with one set of 10. The first three plate set of bench was so smooth and clean I wished I'd filmed it. I think that was the best single of 3 plates I've ever done.

Also, I'm about as heavy as I've ever been. Woke up weighing 265, so that set of 10 clean pronated pullups kind of baffled me...

[MyEgoProblem]

Wingspan is actually not as simple as... Longer or shorter.
Everyone misses the upper arm to forearm ratio.
THIS changes things as much as overall length.
(also makes or breaks front squat/front rack position)
---


For what its worth..

Ive found that for BUILDING strength and size for gibbon arm brahs.
Closer grip, longer rom for a good amount of the workload is the way to go.

With Enough comp width grip for maintaining skill and mobility.

The triceps and front delts really need the lions share of the focus. So to speak. Due to the more acute elbow angle and the need for more front delt to get the pop.

*caveat - that every thing requires individualisation based on lifter response*

[jademonkey]

Started with lifts vs cardio 2 days in a row.

Moving to straight sets. Been doing various rep ranges for a while and kinda stagnating and grinding. Low calories don't help of course.

Day 1: Squat and bench. Just 3x5 ish. A bit weak but that's expected with switching it up after a month of cardio first. Did some above the knee rack pull triples again, up to 545. Still feel like a tool doing that but it feels really good on the back. Did a range of upper body stuff with the wife.

Day 2: Sumo DL. 405x4 (grip gave out - the bar was bent so that didn't help). Put on grips. 405x5. A bit of hitching on last rep, so rested a while and finished with a set of 4. Last set felt good. Threw in 315x10 and some RDL to finish off.

[RapidFail]

Hmm, interesting. Since your wingspan is long, do you prefer a bench grip as wide as possible? I remember you saying that you intentionally do close grip work, but that's got to be particularly challenging with those leverages.

--

Well guys, this is a first for getting 315 two days in a row. Warmed up to 3 singles of TNG 315, alternating pullup singles in between with one set of 10. The first three plate set of bench was so smooth and clean I wished I'd filmed it. I think that was the best single of 3 plates I've ever done.

Also, I'm about as heavy as I've ever been. Woke up weighing 265, so that set of 10 clean pronated pullups kind of baffled me...

I think that was addressed to CW47, but I'll answer too. For whatever reason, I've always been stronger benching with a narrower grip with my pinkies about 1cm inside the rings. The wider I go from there, the less tricep involvement and the more shoulder discomfort I get.

My shoulders aren't particularly broad and I'd say it's my forearms that are especially long. On the plus side, the huge ROM I get from benching and push ups, plus favourable fat distribution means that despite never having benched more than 143lb (for 5 reps) my chest has always grown from training and looks far stronger than it is.

[RapidFail]

The sites I was looking at have limb lengths based upon % of you height. When I added up the percentages of the 'Normal' range (adding legs and torso) it comes to less than a persons full height, which is what makes it possible for person to end up in the 'long' range on both legs and torso.

The arm length one made much more sense though. I'm a little over 5'5" with nearly a 6' arm span, which puts me WAY into the 'long' category.

Here are a couple of links:
https://www.t-nation.com/training/bo...-need-to-know/
https://powerliftingtechnique.com/squat-back-angle/

Yeah, I guess having a short neck and/or head could result in that.

Now your proportionately strong deadlift makes perfect sense! I think my long legs offset the advantage of my long arms. I'd probably be stronger pulling sumo.

[CW47]

Wingspan is actually not as simple as... Longer or shorter.
Everyone misses the upper arm to forearm ratio.
THIS changes things as much as overall length.
(also makes or breaks front squat/front rack position)

Just measured my forearm and upper arm. Forearm is about 92% of the length of my upper arm, which according to that t-nation article I linked is quite long.

Hmm, interesting. Since your wingspan is long, do you prefer a bench grip as wide as possible? I remember you saying that you intentionally do close grip work, but that's got to be particularly challenging with those leverages.

I find a medium grip to be best. I expect that the length of the upper arm vs lower arm is going to have the most impact on this. Since much of the 'excess' length in my arms is in my forearms I don't gain much by widening my grip. My joints are stacked with a relatively narrow grip. I'm typically benching with my pinky on the first ring, but even 1 or 2 fingers outside of the smooth is a pretty strong position for me. At one point my close grip max was more than my standard grip, despite the longer range of motion.

Now your proportionately strong deadlift makes perfect sense! I think my long legs offset the advantage of my long arms. I'd probably be stronger pulling sumo.

Yeah, I always knew that it must be due to my body proportions/leverages. The first time I ever tried to deadlift I did almost double of what I could squat (and I had already been squatting for 6 months at that point). Knowing this, I try not to worry too much about the absolute loads I'm lifting on each lift, and just focus on making continual progress.

[CW47]

Snatch Grip Deadlift: 365 pounds x 1 rep [PR] [9.5 RPE]
Snatch Grip Deadlift: 275 pounds x 3 reps

Gripped this as wide as I could without hitting the cross members on the rack. The top single was close to a true max.

[MyEgoProblem]

https://www.instagram.com/p/CiXysn0t...d=YmMyMTA2M2Y=

Team long forearms to upper arm.. 😂

Checking new ipf bench depth.. Cg is NOT gonna pass.
Now someone tell me "close grip is a longer rom" 😂

[CW47]

Spoto Press: 185 pounds x 1 rep [PR] [9 RPE]
Spoto Press: 150 pounds x 3 reps
Incline Pin Press - 40 Degree: 135 pounds - 5 sets x 5 reps with minimal rest between sets

Along with the top single, the video also shows my range of motion on one of the ramp up reps (stopping around an inch above my normal touch point).

[SaviorSelfJT]

^^ you’ve been hitting PRs left and right, good work


—-

It was Monday since I lifted, almost a whole week

Squats
405x1
315x3 x2 sets

405 felt really heavy so stopped there

Bench
275x1
245x5
245x5 Larson style

Deadlift
445x2 with straps

[EliKoehn]

Treadmill:
1 mile at 6mph

Flat Bench (T&G):
4 x 6 at 275 @9, 10, 10, 10

Pendlay Row:
4 x 10 at 225 (the final rep of the second set was about an inch shy of my ribcage)

A.S.
Standing OHP:
3 x 12 at 95
Lat Pulldown:
3 x 12 at 170

A.S.
Lateral Raise:
4 x 10 w/ 25s
Supinated DB Curl:
4 x 10 w/ 30s

Time: 1:55 (with some waiting for equipment involved)

I'm going put the primary focus on getting into better shape and leaning out, but unlike previous efforts, this time I'm aiming to take it very slow and put the premium on performance and activity. 3,000 calories with a relatively high activity level from adding in jogging and sprints into my weekly work should put me in a 300-500 calorie deficit based upon previous rates of weight loss. I'm thinking about a 30-40 pound weight loss in 6 months is the goal. I'll likely have to get stricter on the back half of that, but easing in this way seems to be a smart approach. Excited to see my bench numbers climbing lately and hope that a mild approach won't threaten losing that.

The one mile run at a slow pace is just to get my foot in the door. I think I actually had gotten another spell of covid when I had mentioned getting terribly winded last week, because my stamina was fine this time and my heart rate didn't go through the roof from this like I was expecting.

EDIT: I also did a clean pullup single between every set of bench, including the warmup.

[RapidFail]

BENCH PRESS
10 x 66lb
5 x 99lb
3 x 132lb, 2.5 min rest
9 x 132lb, 2.5 min rest
6 x 132lb, 2.5 min rest
6 x 132lb, 2.5 min rest
4 x 132lb, 2.5 min rest
First set was a 0 RIR grinder and tied my PR - wanted a 10th rep but it wasn't going to happen. Second set 1 RIR, third 0 RIR. Fourth set I attempted a 5th rep, failed and wriggled out from under the bar!

[CW47]

Great work Savior and Eli! Those are well rounded workouts.
Loving the benching consistency RapidFail!


September 13, 2022
Trap Bar Deadlift: 285 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 250 pounds - 3 sets x 8 reps
Hamstring Curl: 60 pounds - 2 sets x 20 reps / 80 pounds x 10 reps

Continuing to work on improving glute and core activation on squats and deads. I needed every bit of it on the deficit stiff legged deads today, especially on the final set. Really needed the extra tightness to get through without form breakdown.

[EliKoehn]

^^ Thanks, and good job on your string of PRs lately.

--

Treadmill:
1 mile at 6.5mph (heart rate 168 at the end)

DB Flat Bench:
1 x 8 w/ 100s @10, good stretch feeling, going all the way down and then touching them together at the top

Flat Barbell Bench (T&G):
1 x 8 at 250, 1 x 1 at 295 @9-10, @9 but w/o spot didn't want to go for another

Close Grip Barbell Bench (T&G):
1 x 20 at 135 @8 maybe, but it was burning at this point

(All bench sets and warmups interspersed with pullup doubles, which were very clean and easy.)

Well, this was a bit different. That Candito program doesn't bench as much as I would like, so I guess I had to get the "bro" bench craving out of my system. Next training session is going to have to be squats and deads, though. Was originally going to attempt 4 x 8 with the hundred pound dumbbells, but someone wanted a spot on a 3 plate bench and when that was over someone had moved my stuff over, so I just switched back to the bar. Wanted some variety today. For the close grip, I extended my arms straight up, perpendicular to the floor and grabbed the bar at that width.

[SaviorSelfJT]

A few workouts

Tuesday about 35 min bike ride. Then some random resistance machines

Wednesday not really a workout but I bought a new bed and moved a bunch of furtniture around

Today about an hour elliptical

[CW47]

Floor Press: 160 pounds - 6 sets x 6 reps

Probably would not have made it through this, but we went for a family walk after the 3rd set which gave me a lot of recover time. Was still a challenge to get through all the sets.

I've been feeling hesitant to change up my programming since it's been going so well, but I think I need to. My time and motivation have both plummeted recently. I have a Bulgarian Lite type program written up that I've been keeping on the back burner. I may jump into that once I've finished my current cycle.

[EliKoehn]

Do you mind if I ask what has your motivation down, since the programming itself is going well? I've recently experienced some slumps in spite of good lifting success too, but it's hard to know what to attribute that towards.