The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[Filmbuff81]

Sooo.
Bought a nice new comp power bar.
Couldn't wedge under the bar to squat....

Well, Could hibar but what's the point in that. That's a variation. ;D

Man has a year+ worth of mobility to regain.
Did quite enjoy the movement pattern again, probably had enough time away from the big S.

Can’t recall if I’ve seen you mention why, but was there a particular reason you stopped squatting? Or just couldn’t be bothered?

[EliKoehn]

C6W Week 5 - High Intensity Strength

Monday, 1/3

Squat:
355 x 1-4 (4 achieved PR @10)

Deadlift:
320 x 4, 335 x 4, 345 x 2 ~@6, 7, 7

A.S.
- Optional Lower Exercise 1: Seated Calf Raise -
3 x 3 w/ 135 added
- Optional Lower Exercise 2: Hip Abductor Machine -
3 x 8 at 130 (paused)

Comments:

Spoiler!

Last year when I ran this program with the same inputs, I only managed this top set of squats for 3 reps, so it's rewarding having hit the high end of the target. Means I will be attempting a PR max next week. Had a 400-something squatter check my depth on each rep and he said it was well-low enough. Didn't want to upload this time, but will for the 1RM next week, of course.

One of my friends there has only been seriously lifting for a little over a year, weighs 185, probably 19-20%BF and pulled 5 plates while I was there, cleanly. It was very impressive. For as long as I've been doing this and my heavier bodyweight, my own 5-plate pull pales. Congrats and good job to Jaime!

[CW47]

Paused Low Bar Squat: 155 pounds x 8/8/7 reps
High Bar Squat: 155 pounds 2 sets x 8 reps

Quite happy with this. Added an extra set on both exercises. If I can continue to do that I'll be where I want in a couple more weeks, and then hopefully can start adding weight to the bar.

[CW47]

Floor Press: 140 pounds - 3 sets x 8 reps
Larsen Press: 130 pound - 5 sets x 8 reps

Really interesting that the first week of this cycle was the hardest and this third week (and final week of this mini-cycle) was the easiest. The weight honestly felt pretty light today. I think I actually may have done 6 sets on Larsen Press. I was using a counter, but when I clicked it and it said I had completed 5 sets I could only remember doing 4, so I did 1 more.

[EliKoehn]

C6W Week 5 - High Intensity Strength

Wednesday, 2/3

Pendlay Row:
275 x 6 PR!, 275 x 6, 225 x 8*

Bench (T&G):
305 x 1-4 (2 achieved @10)

Standing OHP:
135 x 8, 135 x 6, 135 x 3**

Lat Pulldown:
210 x 8, 230 x 6, 230 x6

- Optional Exercises Omitted -

*I forgot to do the 225 x 8 first, so I put it at the end. Also, the program technically calls for benching first but I started with the rows because there were no available benches when I arrived.

**Failed on fourth rep and drop-set the final three with a straight 100 bar.

Comments:

Spoiler!

Woke up last night after only about two hours after going to bed, couldn't fall back asleep, and then barely caught maybe an hour and a half before my alarm went off, so I didn't rest well last night.

This may have had something to do with the bench performance (I got 3 on this set last year), or maybe not, but didn't seem to affect my rows much, which felt pretty good for that weight. Pulldowns were a tad high I think, though. As per the program, getting two reps on the bench means I multiply the same weight by 1.03, which will have me retesting 315. I will go ahead and pause it on the attempt, as my sig max is only T&G, and likely my strength will be better anyway on a rested day.

[BeginnerGainz]

C6W Week 5 - High Intensity Strength

Wednesday, 2/3

Pendlay Row:
275 x 6 PR!, 275 x 6, 225 x 8*

Bench (T&G):
305 x 1-4 (2 achieved @10)

Standing OHP:
135 x 8, 135 x 6, 135 x 3**

Lat Pulldown:
210 x 8, 230 x 6, 230 x6

- Optional Exercises Omitted -

*I forgot to do the 225 x 8 first, so I put it at the end. Also, the program technically calls for benching first but I started with the rows because there were no available benches when I arrived.

**Failed on fourth rep and drop-set the final three with a straight 100 bar.

Comments:

Spoiler!

Woke up last night after only about two hours after going to bed, couldn't fall back asleep, and then barely caught maybe an hour and a half before my alarm went off, so I didn't rest well last night.

This may have had something to do with the bench performance (I got 3 on this set last year), or maybe not, but didn't seem to affect my rows much, which felt pretty good for that weight. Pulldowns were a tad high I think, though. As per the program, getting two reps on the bench means I multiply the same weight by 1.03, which will have me retesting 315. I will go ahead and pause it on the attempt, as my sig max is only T&G, and likely my strength will be better anyway on a rested day.

Looks more like a deadstop than a strict Pendlay.

[Filmbuff81]

Nice job Eli.

Sleep can’t affect training pretty different depending on the lift I think.

You’re probably just masking some fitness with fatigue right now, and it’s tough to get everything moving at once anyway.

Solid training all around though.

[MyEgoProblem]

Can’t recall if I’ve seen you mention why, but was there a particular reason you stopped squatting? Or just couldn’t be bothered?

It was 2 fold really mate..

Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.

[EliKoehn]

Looks more like a deadstop than a strict Pendlay.

So I guess that is a superior variety in your book?

For my part, I don't care too much about the lack of an ecentric (and sometimes do control the descent slightly), nor about utilizing a bounce off the floor. What's important to me though is that it's from the floor and that my back is parallel to it.

Nice job Eli.

Sleep can’t affect training pretty different depending on the lift I think.

You’re probably just masking some fitness with fatigue right now, and it’s tough to get everything moving at once anyway.

Solid training all around though.

Thanks. I think the rows were just somewhat rough looking from a form standpoint (you can't totally tell in the video, but each rep touched my belly/sternum at the top) but passable. It is a good feeling having a 1/1 ratio on row and bench.

I do feel so much better today, so I'm expecting pressing performance to be better on the max attempt, but all I've got to do is give it my best effort and time will tell.

[BeginnerGainz]

So I guess that is a superior variety in your book?

For my part, I don't care too much about the lack of an ecentric (and sometimes do control the descent slightly), nor about utilizing a bounce off the floor. What's important to me though is that it's from the floor and that my back is parallel to it.



Thanks. I think the rows were just somewhat rough looking from a form standpoint (you can't totally tell in the video, but each rep touched my belly/sternum at the top) but passable. It is a good feeling having a 1/1 ratio on row and bench.

I do feel so much better today, so I'm expecting pressing performance to be better on the max attempt, but all I've got to do is give it my best effort and time will tell.

Dead stops don’t have an eccentric either.

I was taking about the amount of work your hips were doing to move the bar.

[EliKoehn]

Dead stops don’t have an eccentric either.

I was taking about the amount of work your hips were doing to move the bar.

Yeah, it wasn't perfect. Wanted to try my hand at that weight for the prescribed set of 6, and I think it was fairly close; but I agree. A strict row would be locked down tighter at the hips. I think it falls within the vail of acceptable body English for an experimental set, though.

Might honestly switch to the T-Bar for a few weeks and see how that goes since legs won't be having to brace the position and tempted to assist with the lift.

[BeginnerGainz]

It was 2 fold really mate..

Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.

At least you can get under a straight bar.

I literally cannot adduct my shoulders enough to get under one.

Not like a squat anyway lol

[Filmbuff81]

It was 2 fold really mate..

Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.

That’s pretty solid all things considered.

I ebb everywhere from 1x legs to 3 depending how much I hate myself lol.

[MyEgoProblem]

At least you can get under a straight bar.

I literally cannot adduct my shoulders enough to get under one.

Not like a squat anyway lol

Currently i can't say i can 😂
Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

External rotation is my issue rn.

[BeginnerGainz]

Currently i can't say i can 😂
Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

External rotation is my issue rn.

I’ve seen dude use grip plates and literally stick there hands in the plates if they can’t get far back enough to get under a bar.

Hardly seems worth it lmao

[MyEgoProblem]

At least the old back is filling back out.. Lol.
90% from deads

https://www.instagram.com/p/Cdx8BmKt...d=YmMyMTA2M2Y=

I’ve seen dude use grip plates and literally stick there hands in the plates if they can’t get far back enough to get under a bar.

Hardly seems worth it lmao

Took 15 sets of Stretching and wedging under a bar today to get it into the old 'slot' under my upper traps.

Lats/front delts/biceps/forearms - tight - round back dead hangs and wedging really helped today

Did try to burn in the 'new' rom with externally rotated cable Y pulls. can't just open the rom and not trt to load it if you want to keep it

That’s pretty solid all things considered.

I ebb everywhere from 1x legs to 3 depending how much I hate myself lol.

Ive been from 1x week to 14x week to just occasionally half arsing it to maintain some of the gainz

[EliKoehn]

C6W Week 5 - High Intensity Strength

Friday, 3/3

Deadlift:
1 x 1-4 at 465 (4 achieved @10) PR!

Optional exercises omitted

--

Alright, gentlemen. I'd call this a fine epilogue to the training portion of this program.

Onward to the max tests next week!

[SaviorSelfJT]

I haven't had a full workout in maybe a week and a half...

My body seems to really be liking this rest, I'm feeling a lot better. I feel more relaxed, stress free, I even think walking up stairs feels easier for some reason

I also got a cold and recovered last week too

I did try, I can still deadlift 405 w/ mixed grip without an issue at least lol

Something else I noticed, when I was working out with machines a lot over the past month or two, I was doing a lot of chest flies. I think I have another stretch mark going from my armpit and going over an inch or two onto my chest. On my left side I've got 3 of these stretch marks now, but only 2 on my right side

--

Alright, gentlemen. I'd call this a fine epilogue to the training portion of this program.

Onward to the max tests next week!

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Fukkk brah, haven't popped into this thread in a week or two, and I see this. Good progress man!!

[Filmbuff81]

I haven't had a full workout in maybe a week and a half...

My body seems to really be liking this rest, I'm feeling a lot better. I feel more relaxed, stress free, I even think walking up stairs feels easier for some reason

I also got a cold and recovered last week too

I did try, I can still deadlift 405 w/ mixed grip without an issue at least lol

Taking a couple weeks away every so often can really help recharge the batteries and set you up for some really good long term gains.

Awesome job Eli. Crushing it

[SaviorSelfJT]

Taking a couple weeks away every so often can really help recharge the batteries and set you up for some really good long term gains.

Awesome job Eli. Crushing it

Yeah I really think I had to do this, felt like my body was being eaten by stress hormones. I'm sure it was as much from work as it was from lifting

Something I read recently is that doing cardio exercise (like the stair climbing I've been doing) actually helps with stress. I've heard that all my life, but the only explanation given for that is that cardio exercise relieves stress by releasing endorphins. Which is kind of bullchit. Heavy lifting would be a stress reliever by that logic

Instead, a stronger heart that can pump oxygen more efficiently with less beats per minute, more elastic blood vessels, etc can deal with the effects of stress better. So you're still getting stressed just as much, its just its not as taxing on your body so its not as big of a deal. Your heartrate won't rise as much in response to the same cortisol secretion as it would before etc

Going forward I want to do more cardio exercise

Also read that when you lift and get bigger/stronger, there's an element of permanence to it. Like if you train yourself and deadlift 700lbs, you can stop working out for decades and still be far stronger than you would be had you not lifted all that long ago. There's new cells in your muscles that get created, CNS efficiency for recruiting fibers, etc, that never go away no matter how long you stay away from lifting. So maybe there's something to taking very long extended breaks from lifting

[Filmbuff81]

Yeah I really think I had to do this, felt like my body was being eaten by stress hormones. I'm sure it was as much from work as it was from lifting

Something I read recently is that doing cardio exercise (like the stair climbing I've been doing) actually helps with stress. I've heard that all my life, but the only explanation given for that is that cardio exercise relieves stress by releasing endorphins. Which is kind of bullchit. Heavy lifting would be a stress reliever by that logic

Instead, a stronger heart that can pump oxygen more efficiently with less beats per minute, more elastic blood vessels, etc can deal with the effects of stress better. So you're still getting stressed just as much, its just its not as taxing on your body so its not as big of a deal. Your heartrate won't rise as much in response to the same cortisol secretion as it would before etc

Going forward I want to do more cardio exercise

Also read that when you lift and get bigger/stronger, there's an element of permanence to it. Like if you train yourself and deadlift 700lbs, you can stop working out for decades and still be far stronger than you would be had you not lifted all that long ago. There's new cells in your muscles that get created, CNS efficiency for recruiting fibers, etc, that never go away no matter how long you stay away from lifting. So maybe there's something to taking very long extended breaks from lifting

Yeah pretty much.

Once you hit certain strength thresholds they generally just stick around for the most part so your everyday max creeps up over time.

I started biking more again and I’ve actually added an inch to my legs lol.

Definitely has helped me get some work capacity back after a rough go of being sick a few times this year.

[EliKoehn]

Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

Glad you're feeling more refreshed SJT.

You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.

[Filmbuff81]

Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

Glad you're feeling more refreshed SJT.

You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.

465 looked pretty easy so I’m sure you’ve got it.


There’s been enough shown that the interference effect is pretty negligible.

Strength definitely makes conditioning easier.

And conditioning makes strength training easier. Especially recovery between heavy or high rep sets.

Plus the health benefits are pretty hard to ignore.

[MyEgoProblem]

FitNotes Workout - Saturday 21st May 2022
Total Volume: 21,567.5 kgs
Total Sets: 30
Total Reps: 354

** 2ct Bench **
- Total Volume: 460 kgs
- Total Sets: 4
- Total Reps: 4
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep @7
Sub max skill work

** Chest Press (fs Sl) **
- Total Volume: 10,330 kgs
- Total Sets: 6
- Total Reps: 90
- 100.0 kgs x 20 reps
- 119.0 kgs x 20 reps [PR] stack
- 119.0 kgs x 15 reps
- 119.0 kgs x 15 reps
- 119.0 kgs x 12 reps
- 119.0 kgs x 8 reps
Rep drops to keep rpe

** Rev Pec Dec **
- Total Volume: 3,000 kgs
- Total Sets: 5
- Total Reps: 75
- 40.0 kgs x 15 reps [PR]
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
Pump

** Pec Dec **
- Total Volume: 4,312.5 kgs
- Total Sets: 5
- Total Reps: 75
- 57.5 kgs x 15 reps [PR]
- 57.5 kgs x 15 reps
- 57.5 kgs x 15 reps
- 57.5 kgs x 15 reps
- 57.5 kgs x 15 reps
Pump

** Ez Cable Pressdown **
- Total Volume: 1,890 kgs
- Total Sets: 5
- Total Reps: 60
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
- 31.5 kgs x 12 reps
Pump

** Ez Cable Curl **
- Total Volume: 1,575 kgs
- Total Sets: 5
- Total Reps: 50
- 31.5 kgs x 10 reps [PR]
- 31.5 kgs x 10 reps
- 31.5 kgs x 10 reps
- 31.5 kgs x 10 reps
- 31.5 kgs x 10 reps
Pump

My pecs are sore at fuark today 😂
*Snappy skill singles on bench
*that cable chest press has my life cos its built perfectly to get me a fist well behind deep stretch..
*Then pec dec super sets and arm super sets.
Done in 30 mins

[SaviorSelfJT]

Yeah pretty much.

Once you hit certain strength thresholds they generally just stick around for the most part so your everyday max creeps up over time.

I started biking more again and I’ve actually added an inch to my legs lol.

Definitely has helped me get some work capacity back after a rough go of being sick a few times this year.

Do you think the size added to your legs is just due to extra energy being stored? I've heard endurance athletes get that effect

Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

Glad you're feeling more refreshed SJT.

You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.

You got the potential for 505 for sure...the only possible obstacle would be if you aren't fully recovered when you go for it IMO

You going for 505 1RM? If so you should try to do some touch-and-go reps after you get it up srs

I think youre right about stamina. I was fairly happy with my stamina when I started the cardio machines, and I found it fairly difficult to get my heart rate up

[MyEgoProblem]

So...
A 15 second paused (1" off floor) held at the top then a suuuuppeer slow eccentric while shouting yeah buddy..

Beltless 180kg deadlift while **** talking my strongman bro 😂

"ok, im not playing this game"

Can say im on for some big numbers soon, cos I pause 200 & 220 right after.. At warmup rpes

[SaviorSelfJT]

Deadlift
405x3

OHP
95x5

Bicep curl
95x20

Squat-
275x1

The OHP was easy peasy, but everything else was pretty tough

[Filmbuff81]

Nice job Ego. Nothin but a peanut lol.

Also cable chest press is one of my favourite exercises these days too.

SJT I think some of it is me just rebounding after my Covid layoff.

My legs went down to 25 inches(normally around 26.5 now up to 27.5-28 while dieting) and then I’ve been squatting a ton.

I’m sure biking is helping too, but I hadn’t started the biking as cardio for very long when I did the measurements.

I’ll check again at the end of the cut to see if it was just extra stored energy like you say. I definitely think it’s possibly along with a little water considering the pump I get.



Todays workout


Did some fuk around workouts for a couple days then took a few days off to visit my parents.

Todays workout order is a bit weird but gym was busy so made it work.

Trying to balance strength + hypertrophy work is getting tough on this diet and with the time I have.

So gonna play with doing just enough strength work to see if I can maintain or progress slightly while dedicating more time to bodybuilding work.

We will see how bored I get before I switch things up lol.

Bench Press (Barbell)
Set 1: 45 lb × 25 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1 [Warm-up]
Set 6: 315 lb × 1 @ 7 [Warm-up]
Set 7: 255 lb × 8 @ 7
Set 8: 255 lb × 7 @ 7
Set 9: 255 lb × 6 @ 7

Chest Dip
Set 1: 10 reps [Warm-up]
Set 2: +50 lb × 12 @ 7.5
Set 3: +50 lb × 10 @ 7.5

Incline Press Flye
Set 1: 20 lb × 20 [Warm-up]
Set 2: 35 lb × 15 @ 7
Set 3: 35 lb × 14 @ 7
Set 4: 35 lb × 14 @ 7.5

Upright Row (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 @ 7
Set 3: 65 lb × 15 @ 7.5
Set 4: 65 lb × 14 @ 7

Lateral Raise (Machine)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 40 lb × 21 @ 7.5
Set 3: 70 lb × 18 @ 8

Single Handle Tricep Pushdown
Set 1: 40 lb × 15 [Warm-up]
Set 2: 60 lb × 12 @ 7
Set 3: 60 lb × 10 @ 7.5

Seated Shrug
Set 1: 80 lb × 16 @ 7
Set 2: 80 lb × 15 @ 7
Set 3: 80 lb × 15 @ 7.5

[MyEgoProblem]

I put inches on my legs by only doing squat & dead singles and riding my bike 70mile a week commuting.

Litterally ZERO sets of anything else.
Just a top single squat and a tech pull

[BeginnerGainz]

Sorry I haven’t been updating.

Got lucky with my shoulder. Labrum is good as are all my cuff muscles (years ago I had a supraspinatus tear that would show up on MRI, now it is completely healed)

Buuuuuuut bursitis is back. It is so bad I have almost no pressing/pushing strength in my left arm. Can still pull like the dickens though. Everything pops, clicks and grinds.

Going to start PT that actually does soft tissue work, and have a date with deep tissue/myofascial release therapist soon. Might give my chiropractor a shout as well about this collar bone that is noticeably higher than the other.

Side note….this didn’t happen from anything gym related. Instead it is from overuse. I guess that is the price you pay when you spend most of your life moving heavy sh!t.