The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[Filmbuff81]

Just logging some training sessions

Saturday Feb 12
Squat - 280 5x5
Ohp - 165 3x5 (skipped last 2 sets)
Conventional deadlift - 375 1x5

Mondsy Feb 14
Sumo dl - 395 5x6
Bench 215 - 5x5
Pendlay - skipped out of time.

Gonna call it with stronglifts. I would have failed on the ohp. Will run 531 for the next 4-6 months.


Just writing down my first 531 block because I can't find an app I like that programs it the way I want. Will probably run it as 2 leader/1 anchor

Spoiler!

WEEK 1

Training maxes
OHP - 145
Deadlift - 400
Squat - 270
Bench - 205

OHP
95 x 5
110 x 5
125 x 5
Joker sets??

75 - 5 x 10
Supplemental exercises x 3 of choice

Deadlift
260 x 5
300 x 5
340 x 5
Joker Sets?

225 - 5 x 10
Supplemental exercises x 3 of choice

Bench
135 x 5
155 x 5
175 x 5
Joker Sets?

105 - 5 x 10
Supplemental exercises x 3 of choice

Squat
175 x 5
205 x 5
230 x 5
Joker Sets?

135 - 5 x 10
Supplemental exercises x 3 of choice


WEEK 1

Wekk 2

OHP
100 x 5
115 x 5
130 x 5
Joker sets??

85 - 5 x 10
Supplemental exercises x 3 of choice

Deadlift
280 x 5
320 x 5
360 x 5
Joker Sets?

240 - 5 x 10
Supplemental exercises x 3 of choice

Bench
145 x 5
165 x 5
185 x 5
Joker Sets?

125 - 5 x 10
Supplemental exercises x 3 of choice

Squat
190 x 5
215 x 5
245 x 5
Joker Sets?

160 - 5 x 10
Supplemental exercises x 3 of choice

WEEK 3

OHP
110 x 5
125 x 5
140 x 5
Joker sets??

100 - 5 x 10
Supplemental exercises x 3 of choice

Deadlift
300 x 5
340 x 5
380 x 5
Joker Sets?

280 - 5 x 10
Supplemental exercises x 3 of choice

Bench
155 x 5
175 x 5
195 x 5
Joker Sets?

145 - 5 x 10
Supplemental exercises x 3 of choice

Squat
205 x 5
230 x 5
255 x 5
Joker Sets?

190 - 5 x 10
Supplemental exercises x 3 of choice

If you’re going to run jokers, run it as 3/5/1 and don’t do jokers on week 2 and don’t go AMRAP that week either.

[EliKoehn]

Too bad to hear that your QL is still giving you problems, but looks like a good session and those unexpected wooshes after anticipating the opposite are always fun surprises.

--

Deadlift:
3 x 5 at 365
Squat:
4 x 8 at 225

Nothing major here. Just trying to keep a stimulus on these for the time being. I am rather hungry the past few days so I think it's just going to start getting more difficult now.

[Millz12323]

If you’re going to run jokers, run it as 3/5/1 and don’t do jokers on week 2 and don’t go AMRAP that week either.

Yeah I'll almost certainly run it as 351 and I'm not likely going to do the amrap/pr sets on the same block as the BBB sets.

2 cycles of bbb + jokers followed By

1-2 cycles of amrap, joker sets and fsl

Going go sort of play it by ear

[coachcalande]

Never afraid to ask and learn….what are “joker sets?”

Anyhow, my legs are sooooo sore today from the pause squats. I’m hurting.

[CW47]

Never afraid to ask and learn….what are “joker sets?”

Anyhow, my legs are sooooo sore today from the pause squats. I’m hurting.

I bet they are. Paused squats always hit hard.
Joker sets are just heavy singles after the main work.


February 15, 2022
Floor Press: 135 pounds - 3 sets x 8 reps
Cable Row: 4 chain - 3 sets x 12 reps
Larsen Press: 125 pounds - 5 sets x 8 reps

Man, this kicked my butt! Didn't realize until I was posting this now that I only did 3 sets of 5 on floor press last time around, so getting to 8 on all 3 sets this time was a massive jump. I also changed up the order so Floor Press was done first. It helped obviously, but made Larsen Press much harder. I literally took about a 20 minute rest after the 3rd set on Larsen Press, and the final 2 sets were still a grind. Guess it's to be expected when I increased the total number of reps on this day between the 2 pressing exercises by 17 compared to the previous time I did this workout, lol.

Anyway, it feels good to have finally built up my work capacity to the point that I can pretty much do all of my planned sets/reps at the planned weight. I'll be watching my recovery closely and adjusting as needed.

[Millz12323]

Never afraid to ask and learn….what are “joker sets?”

Anyhow, my legs are sooooo sore today from the pause squats. I’m hurting.

1-3 sets of 1-3 reps at 10-15% increments over the top set weight of the day.

No grinder reps. Must be with good enough bar speed.

[Filmbuff81]

Too bad to hear that your QL is still giving you problems, but looks like a good session and those unexpected wooshes after anticipating the opposite are always fun surprises.

--

Deadlift:
3 x 5 at 365
Squat:
4 x 8 at 225

Nothing major here. Just trying to keep a stimulus on these for the time being. I am rather hungry the past few days so I think it's just going to start getting more difficult now.

Yeah it’s getting annoying, but I can work around it to an extent.

Just gonna avoid too much frequency for now to see if I can have it heal up again, it also depends on my boredom level lol.

[Filmbuff81]

Plate Loaded Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 10 [Warm-up]
Set 3: 240 lb × 13 @ 7.5
Set 4: 240 lb × 12 @ 7.5
Set 5: 240 lb × 12 @ 8

Assisted Wide Grip Pull-up
Set 1: −100 lb × 13 @ 7
Set 2: −100 lb × 10 @ 7
Set 3: −100 lb × 10 @ 7.5

EX Bar Bicep Curl (Cable)
Set 1: 15 lb × 10 [Warm-up]
Set 2: 25 lb × 8 [Warm-up]
Set 3: 35 lb × 23
Set 4: 35 lb × 25
Set 5: 35 lb × 25

sets 2&3 Giant/myo rep sets.

Preacher Curl (Dumbbell)
Set 1: 25 lb × 10 @ 8.5
Set 2: 25 lb × 8 @ 8.5

Lateral Raise (Cable)
Set 1: 20 lb × 20
Set 2: 20 lb × 20
Set 3: 20 lb × 20

Sets 2&3 giant sets


Reverse Fly (Cable)
Set 1: 25 lb × 20
Set 2: 25 lb × 15

Standing Db Wrist Curl
Set 1: 20 lb × 20
Set 2: 20 lb × 20
Set 3: 20 lb × 20

[EliKoehn]

A.S.
Flat Bench (T&G):
4 x 8 at 235
Pull Up:
4 x 8 at bodyweight

A.S.
Barbell Incline Bench:
2 x 10, 1 x 9 at 185 (failed 10th rep of third set)
Pendlay Row:
3 x 10 at 185

A.S.
Dips:
12, 10, 8 at bodyweight
Hex-Bar Upright Row:
12, 10, 8 at 135

Had prewritten a longer workout which was somewhat more ambitious, but I was reaching failure towards the end and would not have gotten meaningful work out of going further, even though I am glad I stuck through until I actually started falling short of my pre-written reps, as the fatigue kicked in pretty quick despite feeling good at first. Unsure of RoM on those hex bar rows, as they only felt natural from a dead hang up to slightly above my hip bone, but was just aiming to mirror the dips, as this whole workout consists of opposite movement patterns of the upper body.

[Filmbuff81]

A.S.
Flat Bench (T&G):
4 x 8 at 235
Pull Up:
4 x 8 at bodyweight

A.S.
Barbell Incline Bench:
2 x 10, 1 x 9 at 185 (failed 10th rep of third set)
Pendlay Row:
3 x 10 at 185

A.S.
Dips:
12, 10, 8 at bodyweight
Hex-Bar Upright Row:
12, 10, 8 at 135

Had prewritten a longer workout which was somewhat more ambitious, but I was reaching failure towards the end and would not have gotten meaningful work out of going further, even though I am glad I stuck through until I actually started falling short of my pre-written reps, as the fatigue kicked in pretty quick despite feeling good at first. Unsure of RoM on those hex bar rows, as they only felt natural from a dead hang up to slightly above my hip bone, but was just aiming to mirror the dips, as this whole workout consists of opposite movement patterns of the upper body.

Strong workout.

Having a movement that doesn’t hammer an extreme rom isn’t that big of a deal.

Considering everyone is playing with partials in the lengthened position, I’d just look at it as a complementary movement anyway.

[Ironface]

Push Workout 16/2/22

Bench press (paused) 95kg x 5, 85kg x 6, 82.5kg x 7

OHP 65kg x 3, 60kg x 5, 55kg x 7

Db side raise 20kg x 7, 7, 7

Lying db extension 15kg x 15

Workout time: 46 minutes.

Recently switched to pause bench and am much weaker with it but clearly that just shows I need to be doing more of it.

OHP felt heavy as fuk. I just switched to a PPL after having done full body for many months, and I usually go from bench to some type of pull from the floor before going to OHP. Now I’m just going straight from bench to OHP so I suspect there was more residual fatigue.

Added arm work back in since on this system I have more room for it. Just going to do 1 set of triceps and 1 set of biceps on push/pull respectively and probably stick to 12-20 reps. The heavy work is covered with the compounds.

This is the first time in a long while that I’ve come out of a lifting session feeling energised rather than destroyed. I like it.

[RapidFail]

A.S.
Flat Bench (T&G):
4 x 8 at 235
Pull Up:
4 x 8 at bodyweight

A.S.
Barbell Incline Bench:
2 x 10, 1 x 9 at 185 (failed 10th rep of third set)
Pendlay Row:
3 x 10 at 185

A.S.
Dips:
12, 10, 8 at bodyweight
Hex-Bar Upright Row:
12, 10, 8 at 135

Had prewritten a longer workout which was somewhat more ambitious, but I was reaching failure towards the end and would not have gotten meaningful work out of going further, even though I am glad I stuck through until I actually started falling short of my pre-written reps, as the fatigue kicked in pretty quick despite feeling good at first. Unsure of RoM on those hex bar rows, as they only felt natural from a dead hang up to slightly above my hip bone, but was just aiming to mirror the dips, as this whole workout consists of opposite movement patterns of the upper body.

I'm curious to know how long you rest between sets of Pull Ups? I find my reps drop off a lot set-to-set and I rest for 2 minutes (breathing completely returned to normal and I feel strong). If I were to try 4 sets of 8, the first set would be 3 RIR, the second maybe 1 RIR and I would probably fall to get the reps on the third set.

[coachcalande]

Today I decided to earn my “man card” by bench presses with free weights.

Warmup 135x5
Warmup 235x5
285x6 to get the feel

https://www.youtube.com/watch?v=Y1s4ThRnALY

305x4

https://www.youtube.com/watch?v=pnCJEkKlJzA

325x3

https://www.youtube.com/watch?v=vieqLILTq0U

345x1

https://www.youtube.com/watch?v=EoJN_1Bwkd8

255x10

Alternating sets of pulldowns in the 10-15 rep range

Definitely had 1 RIR in each min.

[coachcalande]

Eli, good
To see u posted a volume session!

[WolfRose7]

Today I decided to earn my “man card” by bench presses with free weights.

Warmup 135x5
Warmup 235x5
285x6 to get the feel

https://www.youtube.com/watch?v=Y1s4ThRnALY

305x4

https://www.youtube.com/watch?v=pnCJEkKlJzA

325x3

https://www.youtube.com/watch?v=vieqLILTq0U

345x1

https://www.youtube.com/watch?v=EoJN_1Bwkd8

255x10

Alternating sets of pulldowns in the 10-15 rep range

Definitely had 1 RIR in each min.

Nice.
Looks like Smith carries over much easier to free weight bench than squats. Which isn't to much of a surprise I guess but still worth noting.

[coachcalande]

Nice.
Looks like Smith carries over much easier to free weight bench than squats. Which isn't to much of a surprise I guess but still worth noting.

For sure. The free wt squats, I struggle with excessive forward lean…I raise my heels to help and that opens my ankle joint a bit but I doubt I’d ever reach beyond a 500 lb squat that way…I have squatted flat footed but would need to reacquaint myself with that…back in the 80s heals up on a plate or board was pretty common and now making a sort of comeback with cyclists squats….but NOT for power lifts obviously.

Smith squats are much more stabilized and there’s no walk back (I have torn knee cartilage before during walk out so I’m pretty nervous with free wts)…and they force the torso higher so that’s a plus for me…

I’ll get better even as I age as long as I don’t get hurt!

[EliKoehn]

Welcome, Ironface

Strong workout.

Having a movement that doesn’t hammer an extreme rom isn’t that big of a deal.

Considering everyone is playing with partials in the lengthened position, I’d just look at it as a complementary movement anyway.

Thanks, that's cool to hear from you. Looks like I've been eating closer to maintenance than a cut, so continuing to reduce calories is in order, but glad to see I'm managing volume tolerance relatively close to my capacity when in a surplus.

Hex-bar uprights are kind of an awkward lift IMO. I might toss them in favor of a straight bar or dumbbells, but the latter two tend to hurt my wrists.

I'm curious to know how long you rest between sets of Pull Ups? I find my reps drop off a lot set-to-set and I rest for 2 minutes (breathing completely returned to normal and I feel strong). If I were to try 4 sets of 8, the first set would be 3 RIR, the second maybe 1 RIR and I would probably fall to get the reps on the third set.

I was alternating the bench and pullups ("A.S.") resting approximately 2.5 minutes between sets, however the final pair I rested about 4 minutes between them as it got fairly difficult.

Eli, good
To see u posted a volume session!

Thanks, I like that kind a lot more.

And that is some seriously strong benching! That truly did look easy; especially impressive since you ramped up to it with working sets instead of jumping straight in after warming up.

--

Don't know exactly what it is, but I only slept 3 hours last night, and I have felt great the past few days. I was just so excited and energetic last night that I literally couldn't fall asleep until only a few hours before my alarm. Anyone else ever feel spontaneously really testy in that borderline-mean, confident way with your mind sharp as a pin? I know it never lasts forever but it makes you wonder what causes it when it happens.

[Filmbuff81]

Eli try cable upright rows with a rope attachment.

I’d say that’s my favourite upright row variation.

Only way I can make barbell upright rows work is a thumbless grip, but cable + rope attachment is a great variation with a nice resistance curve.

Lean back a bit and you hammer side/rear delts and traps hard as you externally rotate up.


Leg day - I hate leg days. We will see how long I last with dedicated leg days.

Todays workout was a fast one since I didn’t have much time and I’m treating this week as a deload week for my legs anyway.

Seated Leg Curl (Machine)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 100 lb × 12 @ 7
Set 4: 100 lb × 11 @ 7

2ct Pause Squat
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 5 [Warm-up]
Set 4: 225 lb × 3 [Warm-up]
Set 5: 275 lb × 6 @6
Set 6: 275 lb × 6 @6

Walking DB Lunge
Set 1: 0 lb × 16 [Warm-up]
Set 2: 35 lb × 20 @ 7
Set 3: 35 lb × 18 @ 7

Leg Extension (Machine)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 100 lb × 15 @ 7
Set 3: 100 lb × 14 @ 7

Back Extension
Set 1: 8 reps
Set 2: 8 reps

[CW47]

Yeah, leg only days are not for me either. lol.


February 16, 2022
Stiff Legged Deadlift: 250 pounds - 3 sets x 8 reps
Situp: 3 sets x 15 reps
Reverse Yoke Bar Squat: 135 pounds 3 sets x 8 reps

Added 10 pounds and 1 rep on SLDL's.

Added 5 pounds on the squats along with doing them reversed. Essentially reversed means that the bar is sitting upside down from how it's intended to. The results in the camber going up instead of down, and being slightly more forward. It basically moves the center of gravity forward further, making it almost closer to a front squat than a high bar squat. I'll probably continue doing them this way.

Solid day today. I'll take a rest day tomorrow and then the next couple of sessions will be testing out max's.

[coachcalande]

I cant recall if I have ever done a 315 front squat. I might try it Friday. Just would be a cool thing to say I have done.

Stay tuned…Thursday is a rest day, Friday is Legs arms….then I am taking 3-4 days complete rest.

I have the powerlifters bug and want to deadlift. I’d have to wear a mask at the school gym and most likely the floor is a sea of weights that nobody ever reracks anyway…we will see.

[Filmbuff81]

I cant recall if I have ever done a 315 front squat. I might try it Friday. Just would be a cool thing to say I have done.

Stay tuned…Thursday is a rest day, Friday is Legs arms….then I am taking 3-4 days complete rest.

I have the powerlifters bug and want to deadlift. I’d have to wear a mask at the school gym and most likely the floor is a sea of weights that nobody ever reracks anyway…we will see.

Unless you’re doing 15 rep sets, mask shouldn’t really make lifting that difficult if you decide to go dead.

I’ve done widowmakers in one and managed to survive haha.

[Filmbuff81]

Yeah, leg only days are not for me either. lol.


February 16, 2022
Stiff Legged Deadlift: 250 pounds - 3 sets x 8 reps
Situp: 3 sets x 15 reps
Reverse Yoke Bar Squat: 135 pounds 3 sets x 8 reps

Added 10 pounds and 1 rep on SLDL's.

Added 5 pounds on the squats along with doing them reversed. Essentially reversed means that the bar is sitting upside down from how it's intended to. The results in the camber going up instead of down, and being slightly more forward. It basically moves the center of gravity forward further, making it almost closer to a front squat than a high bar squat. I'll probably continue doing them this way.

Solid day today. I'll take a rest day tomorrow and then the next couple of sessions will be testing out max's.

Unity is the only program I’d consider doing leg only days since it’s dynamic and max effort work and meadows programming requires rest anyway lol

Strong workout

[SaviorSelfJT]

@coachcalande - Nice bench, 345 is my all time best, and I’m sure it was a lot harder for me

To add to the wrist sizes, mine gets a little bigger when I workout, cause of the blood flow I guess. It’s enough that I sometimes need to adjust my watch. I’m more like 7.5 after a workout

——
Bench
295x3
295x3
295x3

Deadlift
405x8

Pull-ups
6
6
6

—-

Deadlifts were tap n go, not fully reset between reps

[coachcalande]

@coachcalande - Nice bench, 345 is my all time best, and I’m sure it was a lot harder for me

To add to the wrist sizes, mine gets a little bigger when I workout, cause of the blood flow I guess. It’s enough that I sometimes need to adjust my watch. I’m more like 7.5 after a workout

——
Bench
295x3
295x3
295x3

Deadlift
405x8

Pull-ups
6
6
6

—-

Deadlifts were tap n go, not fully reset between reps

My bench peaked in my late 40s. Probably because I stopped running and skating (hockey)Seemed like I was satisfied with it at 385 for a long time. I spent 20 plus years coaching football, 12 as a varsity head coach so my own lifting and diet was long since put on the back burner, barely training at least all summer and into December. After the season, I’d usually lift hard and get it all back by March but to that same 385…I do know I hit that for a double, then did 400 and missed 405 back in 2016 or 2017 and had terrible elbow problems after that. So I really am careful about maxing in true max fashion, in fact after that 370 on the smith, my left elbow has been bothering me, hard to just drink coffee! I had two pec strains in the last 10 years, once after free weights and one after smith training…anyhow my memory…I…365 was a training weight for sets of 3 at my best.

I’m really not a powerlifter, I like a lot of bodybuilding training but also my compounds are the most fun.

[RapidFail]

@coachcalande - Nice bench, 345 is my all time best, and I’m sure it was a lot harder for me

To add to the wrist sizes, mine gets a little bigger when I workout, cause of the blood flow I guess. It’s enough that I sometimes need to adjust my watch. I’m more like 7.5 after a workout

——
Bench
295x3
295x3
295x3

Deadlift
405x8

Pull-ups
6
6
6

—-

Deadlifts were tap n go, not fully reset between reps

Interesting - I've measured my wrists at 6.25 inches and 6.5 inches, I hadn't thought about lifting changing the measurement, but that makes sense.

[EliKoehn]

Just measured my wrists and they're 7.5 cold. About a year ago they were 8 or very nearly 8, so either I took it wrong before, the skin has thinned out some, or perhaps some of both.

Today: jogged 6.05 miles through a hilly park in 1:06:45. Pretty slow, but decent distance for keeping a continuous stride. BW 235 right before beginning. Fourth consecutive workout so tomorrow and possibly Friday will be rest days.

[Millz12323]

531 - BBB

OHP Week 1
100 x 5
115 x 5
130 x 7 (PR Set)
140 x 2 (joker set)
145 x 2 (joker set)
85 x 10, 10, 10, 10, 10

Pull ups
12 x 4

CG Bench
135 x 8, 8, 8

AB work - 2x8

Face Pulls 3x12

Almost forgot today was a training day. Haven't slept more than 4 hours in several days. The 10 month old went from being the most awesome baby to being a terrorist every night. Nothing very hard here today. I didn't push the PR set. The BBB sets got kinda hard towards the end even though the weight is light because I'm not used to doing sets of 10 but I know it only takes a few weeks to adjust.

@Eli - Hour long jog at 235 is no joke
@Coach - you surprise me everyday with these huge lifts man.
@CW - Looks like things are getting better every workout!

Cheers all.

[Filmbuff81]

Just measured my wrists and they're 7.5 cold. About a year ago they were 8 or very nearly 8, so either I took it wrong before, the skin has thinned out some, or perhaps some of both.

Today: jogged 6.05 miles through a hilly park in 1:06:45. Pretty slow, but decent distance for keeping a continuous stride. BW 235 right before beginning. Fourth consecutive workout so tomorrow and possibly Friday will be rest days.

Maybe you used to have cankles for wrists

[RapidFail]

I've legit met a 7-year-old with wrists that were much bigger than mine and he wasn't particularly overweight. Pacific Islander kid - he's going to grow up to be a big unit.

Funny how well wrist and ankle size correlates with overall frame size. My Mum is very slightly built and my Dad not much bigger. When I graduated high school I was 6 foot and 135lb with no abs.

[SaviorSelfJT]

What about firearm sizes? Mine are getting pretty close to 14 inches (measured with straight arm, not bent)