The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[SaviorSelfJT]

Bench-
235x14
235x14

(no third set cause I failed 3rd set last time)

Bench row-
225x5
225x5
225x5

Squat-
315x11
315x11
315x11

these high rep squat sets suck so much, can't wait to fail sets so I can drop them
Had to lay down between sets of them cause my back was so pumped up, and i needed like 8-10 mins between sets

I'm going to crush 315x20 for one set by the end of this, thats a promise


Vid of second (not first) set of squats:
https://streamable.com/0colro

[coachcalande]

Bench-
235x14
235x14

(no third set cause I failed 3rd set last time)

Bench row-
225x5
225x5
225x5

Squat-
315x11
315x11
315x11

these high rep squat sets suck so much, can't wait to fail sets so I can drop them
Had to lay down between sets of them cause my back was so pumped up, and i needed like 8-10 mins between sets

I'm going to crush 315x20 for one set by the end of this, thats a promise


Vid of second (not first) set of squats:
https://streamable.com/0colro

Easy for you. Good stuff.

[Filmbuff81]

Do any of you guys use weightlifting shoes to squat? I'm looking to get a new pair, any recommendations?

Adidas, rebook, Nike all make great shoes.

But you can find cheaper ones too.

[SaviorSelfJT]

Do any of you guys use weightlifting shoes to squat? I'm looking to get a new pair, any recommendations?

I used to but I just use slippers now which are flat

With weightlifting shoes my torso is more upright, flatfoot my squat is more of a “good morning”

I’ll eventually go back to using my shoes,im doing flat foot now cause I believe there’s some carry over to deadlift, with squat shoes there’s not

These are the shoes I have: https://www.jayshomegym.com/wei-rui-...-shoes-review/

[EliKoehn]

Just a simple back/chest day for me today:

A.S.
Flat Bench (T&G):
5 x 8 at 225
Pendlay Row:
5 x 8 at 225

A.S.
Lat Pulldown:
4 x 10 at 170
Incline DB Press:
4 x 10 w/ 60s

[SaviorSelfJT]

That's a good deal, may have to go with these thanks.

I’ve had them for a long ass time, probably near a decade. And they’ve held up well. But not sure if the quality is the same when we’re talking about that long of a timeframe

I’ve never used other shoes so I can’t compare

[EliKoehn]

On the note of shoes, what do you advanced squat bros think of flat-soled Supras? I have a pair that still fits from years back, but could still buy some "official" squat shoes specifically designed for it if that makes a meaningful difference.

[SaviorSelfJT]

On the note of shoes, what do you advanced squat bros think of flat-soled Supras? I have a pair that still fits from years back, but could still buy some "official" squat shoes specifically designed for it if that makes a meaningful difference.

For you especially I think you would benefit the most from real squat shoes. By that I mean shoes with a good heel, like 3/4 inch

I say that cause you have a body type that tends to do the “good morning” type squat (long legs/shorter torso ratio). The heel will get you a bit more upright and let you go deeper easily, and put some more stress on your quads

[Filmbuff81]

I've got the adidas powerlifts with .5" heel and I don't like them



That's a good deal, may have to go with these thanks.

When I’m discussing those brands I specifically mean their “weightlifting” shoes like the adidas adipowers, Reebok legacy, or nike romaleos

[coachcalande]

Down to an even 280
Now. No appetite after stomach bug- but trained anyway this am.

Tried to do free weights squats and cannot get into the fit due to shoulder issues. Did about 7 sets of front squats and four db hacks with heels elevated.

20 sets of arms too. Had zero fire to train until I got into the garage.

[EliKoehn]

For you especially I think you would benefit the most from real squat shoes. By that I mean shoes with a good heel, like 3/4 inch

I say that cause you have a body type that tends to do the “good morning” type squat (long legs/shorter torso ratio). The heel will get you a bit more upright and let you go deeper easily, and put some more stress on your quads

Okay, thanks. My posture "wants" to push with my toes and I have to consciously try to shift the burden towards the heels. Elevating the heels will likely remedy this slightly. The skate shoes I have are totally flat-soled.

--

Weird tidbit. I'm kind of a metal head with music, but I also really like early music and stuff like this is great:

https://music.youtube.com/watch?v=sJ...&feature=share

[EliKoehn]

Much better squats today. Confidently to depth, better braced, with improved mind-muscle connection. How does this warmup scheme look? I generally do this or something very close to it every time.

Squat:
45 x 12, 135 x 8, 185 x 4, 225 x 3, 275 x 2, 3 x 5 at 315

Unfortunately, I ran out of time on my break to do deadlifts as well, which I need to do as it's getting to have been a while, actually. I'll likely go back after work and finish with them.

EDIT: Interestingly, my forearms are aching hard; most likely from the heavy rows yesterday and then "reactivated" by the bracing from the squats, even though they did not hurt whatsoever after yesterday's workout or this morning. Fascinating how latently or inconspicuously some of these things affect you, even if their impact is actually significant.

[coachcalande]

My 16 year old just pulled 345x5.

Video coming

Wow. Kids gonna be a beast.

[CW47]

Savior - Awesome job on those squats!
Stan - I have Sabo shoes - flat soled for Deads and 1" heeled for squats. Both are great quality and have held up over time. I've actually been using pool slippers in place of both though, lol. They have good group, and have worked really well.
Eli - Solid sessions - especially the squat session. Must have felt great.
Coach - Congrats on the weight loss. I imagine you're feeling a whole lot better just from a general health and movement standpoint? Your son is fortunate to have some solid guidance on lifting technique - wish I would have had that when I was in my teens.


April 7, 2022
30 Degree Incline Bench Press: 175 pounds x 1 rep [PR]
Competition Bench Press: 95, 135, 145, 155, 165 x 3 [PR]

Clear progress on bench. The single on incline was a true max - had to grind it out. This was a 10 pound PR.
Wanted to get some submax work on competition bench, so I did a series of triples. The top triple was a 10 pound PR as well. May have had it for 175 if I tried, but 165 felt like a good stopping point, especially after the grind on incline.

Here's video of the Incline PR:

[coachcalande]

My 16 year old just pulled 345x5.

Video coming

Wow. Kids gonna be a beast.

I put the video on my Twitter feed for any of you that want to see it. Joined a group there known as “club 100” and the support and chatter is CONSISTENT and CONSTANTLY supportive.

[BeginnerGainz]

Much better squats today. Confidently to depth, better braced, with improved mind-muscle connection. How does this warmup scheme look? I generally do this or something very close to it every time.

Squat:
45 x 12, 135 x 8, 185 x 4, 225 x 3, 275 x 2, 3 x 5 at 315

Unfortunately, I ran out of time on my break to do deadlifts as well, which I need to do as it's getting to have been a while, actually. I'll likely go back after work and finish with them.

EDIT: Interestingly, my forearms are aching hard; most likely from the heavy rows yesterday and then "reactivated" by the bracing from the squats, even though they did not hurt whatsoever after yesterday's workout or this morning. Fascinating how latently or inconspicuously some of these things affect you, even if their impact is actually significant.

Warm up as much as you need.

Sh!t I usually do 3s, 2s and 1s as warm up sets. And take as big of jumps as possible. Some days more, some days less.

[EliKoehn]

^^ Thanks, and yeah I might experiment with fewer reps overall and more immediate weight acclimation with greater jumps up in weight. The concern was that it might have been too much of a burnout beforehand. It doesn't really feel like it, but you never know how much a variable is affecting performance until you change it.

@CW, great job on that PR. That was a clean grind, and adding 10 pounds to a press is a gratifying achievement.

--

Alright, looks like I've still got it with deadlifts. Was concerned that I might have detrained some since I can't recall the last time I did them and they're normally a weekly priority for me. Pretty good performance with them today, especially for a two-a-day evening workout following the squats at lunch. Just pyramided up to a clean single at 455, and as with the squats earlier, it felt strong and on-point.

(beltless, raw grip, may or may not have been wearing slacks and loafers)

Deadlift:
135 x 8, 185 x 7, 225 x 6, 275 x 5, 315 x 4, 365 x 3, 405 x 2, 455 x 1

[BeginnerGainz]

CGBP
~300x1 (PR!)
~305x1 (and another PR!)
~295x2
~275x4
~225x10
Incline DB lateral raises
~15x21, 19, 16
EZ bar incline French press
~82x15, 14, 14
Chin grip lat pulldowns
~170x12, 9, 9
Machine upper back rows
~120x14, 14, 12

[EliKoehn]

CGBP
~300x1 (PR!)
~305x1 (and another PR!)
~295x2
~275x4
~225x10
Incline DB lateral raises
~15x21, 19, 16
EZ bar incline French press
~82x15, 14, 14
Chin grip lat pulldowns
~170x12, 9, 9
Machine upper back rows
~120x14, 14, 12

Good job. Are you pausing them or is it touch and go? Also, how narrow is your grip?

[BeginnerGainz]

Good job. Are you pausing them or is it touch and go? Also, how narrow is your grip?

Shoulder width. Touch and go but not bouncing them either.

[CW47]

Congrats on the PR! The double at 295 after 2 PR's is very impressive as well.


April 8, 2022
Paused Conventional Deadlift: 385 pounds x 1 rep [PR]
Sumo Deadlift: 225, 315, 365 x 3 [PR]

Good progress on deads. My PR for conventional deadlift was 375. I managed a paused rep at 385 today. I expect my conv dead max is probably around 400 now.
Sumo is looking good as well. My previous PR for a triple was 355. I did 365 today and it was a breeze - probably a 6-7 RPE.

It makes perfect sense that my Bench and Deadlift should be progressing right now. They've been my primary focus for most of this year so far, with minimal squat work just to try to maintain that. I'm happy that the focused attention is generating good results.

Here's the Paused rep at 385:

[EliKoehn]

^^ Nice, looking good.

[Filmbuff81]

Strong work everyone.

Big PRs and lots of great lifting.

[Filmbuff81]

So Covid really did a number on my lipids and bloodwork.

Explains why I’ve felt ****ty off and on since having it.

I have to keep a pretty tight window on things due to the TRT, so when certain aspects are of whack I can really feel the side effects hard these days.

So basically spent the time tweaking training to allow for more cardio to be implemented in aiding my markers to improve quicker.

Nothing was too horribly out of range but enough to mess with me and spike my BP now and then too.

At least I know what’s going on, since I’m quite active and eat well but looks like gonna have to tighten things even more.

Diet has been going decent and I’m now hovering around 217.

Anyway last couple workouts were pretty solid days considering I hadn’t been training too diligently the last couple weeks while figuring out why I was dragging ass so much.

Lower A - Quad Focus

High Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 4 [Warm-up]
Set 3: 275 lb × 1 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 365 lb × 1 [Warm-up]
Set 6: 315 lb × 8 @ 7.5
Set 7: 315 lb × 8 @ 7.5
Set 8: 315 lb × 7 @ 7.5

Hack Squat
Set 1: 135 lb × 6 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 405 lb × 10 @ 8
Set 5: 405 lb × 9 @ 8
Set 6: 405 lb × 8 @ 8

Lying Leg Curl (Machine)
Set 1: 60 lb × 10 [Warm-up]
Set 2: 90 lb × 12 @ 7.5
Set 3: 90 lb × 12 @ 8
Set 4: 90 lb × 10 @ 8

Leg Extension (Machine)
Set 1: 105 lb × 12 @ 7.5
Set 2: 105 lb × 12 @ 8
Set 3: 105 lb × 11 @ 8

Standing Calf Raise (Machine)
Set 1: 160 lb × 12
Set 2: 160 lb × 11
Set 3: 160 lb × 10

Push A

Low Incline Dumbbell Press
Set 1: 40 lb × 15 [Warm-up]
Set 2: 50 lb × 8 [Warm-up]
Set 3: 70 lb × 4 [Warm-up]
Set 4: 90 lb × 8 @ 7
Set 5: 90 lb × 8 @ 7.5
Set 6: 90 lb × 8 @ 8

Incline Bench Press (Barbell)
Set 1: 135 lb × 4 [Warm-up]
Set 2: 185 lb × 9 @ 7.5
Set 3: 185 lb × 9 @ 7.5
Set 4: 185 lb × 8 @ 8

Pec Deck (Machine)
Set 1: 100 lb × 12 [Warm-up]
Set 2: 120 lb × 12 @ 7.5
Set 3: 120 lb × 12 @ 8
Set 4: 120 lb × 10 @ 8

Cable Y Raise
Set 1: 15 lb × 12 [Warm-up]
Set 2: 25 lb × 12 [Warm-up]
Set 3: 35 lb × 12 @ 7.5
Set 4: 35 lb × 12 @ 8
Set 5: 35 lb × 12 @ 8
Set 6: 35 lb × 10 @ 8

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +45 lb × 12 @ 7.5
Set 3: +45 lb × 11 @ 7.5
Set 4: +45 lb × 10 @ 7.5
Set 5: +45 lb × 10 @ 8

Back session on deck later today.

[coachcalande]

I had a great lift today and posted a ton of video on my Twitter feed..

Here’s one of my sets. Upright rows with 135

https://www.youtube.com/watch?v=kgRzjO1BByk

[BeginnerGainz]

Calf raises
~225x9, 8, 7

Leg extensions
~120x15, 13, 14

*did light additional light partials to speed up the quad recovery*

~100x16 partials
~80x21 partials
~50x25 partials

Seated leg curls
~190x8, 7, 8

Back extensions w/ plate
~12, 15, 16

[EliKoehn]

Shorter session than I was intending because I went to eat lunch with my dad. I'm going to start omitting the warmup sets unless it's a pyramid.

A.S.
Standing OHP:
155 x 4, 3, 4
Hammer Curl:
65 x 4, 4 (with a single of 75 in the middle, achieved on the right and failed on the left)

[Filmbuff81]

Shorter session than I was intending because I went to eat lunch with my dad. I'm going to start omitting the warmup sets unless it's a pyramid.

A.S.
Standing OHP:
155 x 4, 3, 4
Hammer Curl:
65 x 4, 4 (with a single of 75 in the middle, achieved on the right and failed on the left)

I’d highly recommend you keep a few warmups in.

Even if it’s minimal it’s much better than zero, which is a recipe for disaster.

Just warmup with the bar and then do a couple reps per warmup set.

[Filmbuff81]

Bent Over One Arm Row (Dumbbell)
Set 1: 60 lb × 8 [Warm-up]
Set 2: 70 lb × 8 [Warm-up]
Set 3: 90 lb × 8 @ 7.5
Set 4: 90 lb × 8 @ 7.5
Set 5: 90 lb × 8 @ 8

Plate Loaded Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 6 [Warm-up]
Set 3: 295 lb × 10 @ 8
Set 4: 295 lb × 9 @ 8
Set 5: 295 lb × 8 @ 8.5

T Bar Row
Set 1: 25 lb × 5 [Warm-up]
Set 2: 75 lb × 3 [Warm-up]
Set 3: 125 lb × 12 @ 8
Set 4: 125 lb × 11 @ 8
Set 5: 125 lb × 10 @ 8

Reverse Fly (Machine)
Set 1: 70 lb × 12 [Warm-up]
Set 2: 100 lb × 12 @ 7.5
Set 3: 100 lb × 12 @ 8
Set 4: 100 lb × 11 @ 8
Set 5: 100 lb × 11 @ 8.5

Incline Cable Curl
Set 1: 10 lb × 12 [Warm-up]
Set 2: 20 lb × 12 @ 7
Set 3: 25 lb × 12 @ 8
Set 4: 25 lb × 11 @ 8
Set 5: 25 lb × 11 @ 8.5

[CW47]

So Covid really did a number on my lipids and bloodwork.

Well that sucks, but like you said - at least you know what's going on now and can do something about it.


April 9, 2022
Paused Bench Press - 3 Count: 175 pounds x 1 rep
Overhead Press: 45, 65, 85, 105, 115 x 3 [PR]

The touch point on my top rep on paused bench was not good (touched too high), but still moved reasonably well at about a 9 RPE. This tied a PR, and I definitely could have beat it today but there was no need to push it.
Overhead Press was a surprise. I'm basically doing this once or twice per month, and still seem to be progressing on it. It's obviously carry over from bench work. My current 1 rep PR is 120, but that's beatable since I just did 115 for 3.