The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[coachcalande]

I am glad I
Don’t hang onto a belief like that or Id probably just stop training hard trying to build- Id
Never have reached some
Numbers Ive reached in life

Anyway-
All u can do is keep grinding and believe you will grow.

[RapidFail]

Well, you've made a lot of steady, consistent progress over the past couple of years. I wouldn't sell yourself short. Are you following a formal program right now? My bad if I missed it in a previous comment.

To-date I have done:

Fierce 5 Novice dumbbell (switched when I bought a squat rack)
Fierce 5 Novice (stopped after badly injuring my back squatting)
5/3/1 Beginner (didn't stick with this for long because the progression was actually too slow)
Ripped Body Beginner Bodybuilding Routine (did this for nearly 6 months and loved it, but had to switch to intermediate progression)
Outlift 4-day Hard routine (loved it, but had trouble progressing strength, even when bulking)

That was from January 2019 to March 2021, then I switched to doing my own programming. My progress has actually been better with my own programming than it was with Outlift. While my strength is still at a novice level, my understanding of training isn't, so I don't think I'll be going back to pre-written programs any time soon. You can check out my current program here: https://forum.bodybuilding.com/showt...hp?t=181179323

[MyEgoProblem]

40lbs is a hell of a lot of muscle tissue...... A hell of a lot.

Go pick up 40lbs of fillet steak and see where that fits on your body

That been said, 40lbs is a cop out answer.
You cant compare a 5'4 narrow guy to a 6'4 wide back and tell me they both have the limit. Its just not right.

Then you compare a 10%~ guys lean mass to a 30%+ sumo for example.. Its little light years more Lbm.
Like the side of a horse vs a dog. Think 20ffmi vs nearly ****ing 40ffmi

40 is probably a manageable average for an average height, average framed averagely blessed guy without getting fat

For a blessed elite athlete? Keep going up.

Frame, reaction to train and bf% all MUST be accounted for.


-------
Personally.
Id rather stay soft and carry way more mass and cast the wide boy shadow than have abs. Been there, didn't enjoy it. Natty looking small in clothes is Not for me.

[RapidFail]

40lbs is a hell of a lot of muscle tissue...... A hell of a lot.

Go pick up 40lbs of fillet steak and see where that fits on your body

That been said, 40lbs is a cop out answer.
You cant compare a 5'4 narrow guy to a 6'4 wide back and tell me they both have the limit. Its just not right.

Then you compare a 10%~ guys lean mass to a 30%+ sumo for example.. Its little light years more Lbm.
Like the side of a horse vs a dog. Think 20ffmi vs nearly ****ing 40ffmi

40 is probably a manageable average for an average height, average framed averagely blessed guy without getting fat

For a blessed elite athlete? Keep going up.

Frame, reaction to train and bf% all MUST be accounted for.

Exactly this!

[EliKoehn]

I'm rather pleased today. Contrary to my expectations, I put out a rather good bench performance in spite of fasting yesterday except for a few hundred liquid calories.

Flat Bench (T&G):
275 x 5, 5, 5, 5, 3; 290 x 1

Was going for an even 5x5 but failed the final set on the 4th rep. Some guys with me had moved on to their own benching and I asked if I could work in a final single at 290 to compensate, which I got. A 5x5 with 275 is something I occasionally manage, but I don't always achieve it, and so this was surprising come off of no food yesterday.

[RapidFail]

I'm rather pleased today. Contrary to my expectations, I put out a rather good bench performance in spite of fasting yesterday except for a few hundred liquid calories.

Flat Bench (T&G):
275 x 5, 5, 5, 5, 3; 290 x 1

Was going for an even 5x5 but failed the final set on the 4th rep. Some guys with me had moved on to their own benching and I asked if I could work in a final single at 290 to compensate, which I got. A 5x5 with 275 is something I occasionally manage, but I don't always achieve it, and so this was surprising come off of no food yesterday.

Nice work!

I just had a look back at the start of my current program, a little over 4 months ago, to see how much my calculated 1RMs have progressed:

Squat: 187lb to 205lb
Bench: 156lb to 161lb
Deadlift: 250lb to 267lb

I was lean bulking for all that time too, my weight going from 169lb to 175lb. My bench has actually improved a little more than it looks too - I was below my peak strength when I started and my 1RM was probably about 150lb.

[EliKoehn]

Nice work!

I just had a look back at the start of my current program, a little over 4 months ago, to see how much my calculated 1RMs have progressed:

Squat: 187lb to 205lb
Bench: 156lb to 161lb
Deadlift: 250lb to 267lb

I was lean bulking for all that time too, my weight going from 169lb to 175lb. My bench has actually improved a little more than it looks too - I was below my peak strength when I started and my 1RM was probably about 150lb.

Thanks!

Well, progress is progress. I do have to say though that from your physique in your avi it is surprising that you're not stronger than that already. Maybe if you get bored you could give Candito's 6 Week program a try? I had plateaud for the while before ECGordyn recommended it to me. I made huge progress on my squat, and modestly improved my deadlift and bench. Maybe it would be worth a try?

Anyway, I went full bro today:

Flat Bench (T&G):
6 x 6 at 245 - all final reps were about @7-8, maybe one @9. I was just following my friend's bench work today.

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

Curls were somewhat of a challenge, though I was being careful to keep my back straight, and initiate the lift from a dead position, not swinging. I looked a bit better than normal, physique wise and my face seemed a bit more leaned out (and I've shaved and gotten a haircut, so this should be easier to gauge going forward). Since it fortunately didn't seem to affect a great session on Friday, let's see how this intermittent fasting approach continues. I know it's not a cheat or a shortcut to simply maintaining a caloric deficit, but I think it will be an easier way to manage calories for me.

[RapidFail]

Thanks!

Well, progress is progress. I do have to say though that from your physique in your avi it is surprising that you're not stronger than that already. Maybe if you get bored you could give Candito's 6 Week program a try? I had plateaud for the while before ECGordyn recommended it to me. I made huge progress on my squat, and modestly improved my deadlift and bench. Maybe it would be worth a try?

Anyway, I went full bro today:

Flat Bench (T&G):
6 x 6 at 245 - all final reps were about @7-8, maybe one @9. I was just following my friend's bench work today.

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

Curls were somewhat of a challenge, though I was being careful to keep my back straight, and initiate the lift from a dead position, not swinging. I looked a bit better than normal, physique wise and my face seemed a bit more leaned out (and I've shaved and gotten a haircut, so this should be easier to gauge going forward). Since it fortunately didn't seem to affect a great session on Friday, let's see how this intermittent fasting approach continues. I know it's not a cheat or a shortcut to simply maintaining a caloric deficit, but I think it will be an easier way to manage calories for me.

Thanks - I just dowloaded the Candito 6-week - I might give it a try over the summer, looks fun. I've always thought my genetics for hypertrophy are much better than my strength genetics. I did barbell curls today too, but did myo reps with 45lb - 20 reps on the first set, then 7, 5, 4, 4. Heavy curls always hurt my elbows and seem to do nothing for my biceps.

[SaviorSelfJT]

First barbell workout in ages

I think its time for me to lift again

Squat-
315x1
225x3

Bench-
265x1
225x3

Deadlift-
365x3

Curls-
95x15

[SaviorSelfJT]

About the 40 lb muscle thing

People start at different levels, if someone is skinny and untrained they can put on a lot more muscle than someone who was already in shape

And muscle is very strong so to speak. As in, it does not take a lot of muscle to move a lot of weight. A tiny amount of muscle added to your shoulders/chest/triceps will move your bench up a lot. And small amounts of muscle can reshape your physique. So even if you are fat, you still look strong because you have some muscle underneath.

In summary, I think this often does lead people to believe they put on much more muscle than they actually did. For example if you go from 160 to 200lbs bodyweight, and your bench went from 185 to 300, and you look a lot more buffed, its still totally possible only 10 of that 40lbs of that weight gain was muscle. But being a natty, it wasn't ever possible to gain that 10 lbs of muscle without the 30lbs of blubber anyway

[EliKoehn]

I ended the deadlifting on a high about a month ago with the 505x1 and 405x8, but I haven't done it hardly if at all since then, so this wasn't too bad for a reacclimation session.. was hoping for more, but I'll swing back. As said, it's not my focus but I want to keep it in trim. After the 495 attempt I jumped up to the bar and did 5 pullups to shake my disappointment out.

Conventional Deadlift (Raw):
138 x 8, 225 x 4, 315 x 3, 405 x 2, 495 x fail (got nearly up to my knees), 455 x 1, 455 x fail (got about 3 inches off the ground).

[CW47]

Close Grip Bench Press: 175 pounds x 1 rep [9 RPE]
Incline Close Grip Bench Press: 120 pounds - 3 sets x 8 reps
Pullup: 7 sets x 3 reps
Triceps Rope Pushdown: 2 Chain - 7 sets x 6 reps

Had a couple of days rest, and then a couple of more watching my son who was running a fever (he's doing better now). Finally back at it today.
Disappointed I wasn't able to improve on close grip bench from the previous time. I had hoped and expected that the regular close grip work would help but it apparently hasn't yet.
Did alternating sets of pullups and triceps pushdowns with virtually no rest between, trying to see how many sets I could get it. I probably could have done 1 more round of tris, but stopped after falling about an inch short of getting all the way up on the final pullup rep of the 7th cycle. I enjoyed this and will probably try it again next time around.

[coachcalande]

First barbell workout in ages

I think its time for me to lift again

Squat-
315x1
225x3

Bench-
265x1
225x3

Deadlift-
365x3

Curls-
95x15

Welcome back Hoss. Looking forward to your training notes.

So yesterday I measured my arms. Fat, cold, no pump. 20 and a bit…measuring is obviously going to include some human error but I took a photo and with the tape tight, 20.5 is what shows. I’m certain my all time best was 21.5 but I was stronger back then.

I’m going to hammer my arms today with volume and weight (gotta train legs first this am)

Btw, I did split squats after my ssb squats last workout, kinda liked them! If you force knees over toes and lean the torso forward they are a nice thigh movement.

[RapidFail]

Welcome back Hoss. Looking forward to your training notes.

So yesterday I measured my arms. Fat, cold, no pump. 20 and a bit…measuring is obviously going to include some human error but I took a photo and with the tape tight, 20.5 is what shows. I’m certain my all time best was 21.5 but I was stronger back then.

I’m going to hammer my arms today with volume and weight (gotta train legs first this am)

Btw, I did split squats after my ssb squats last workout, kinda liked them! If you force knees over toes and lean the torso forward they are a nice thigh movement.

Nice! Mine were just over 12 inches before I started lifting, about 13.5 in my avi and maybe 14 now.

[coachcalande]

I’m not pretty but I’m having fun.

Cheeseburgers and curls!

https://youtube.com/shorts/GFdbAxdOOFo

[SaviorSelfJT]

Yesterday I went downstairs during the work day around lunch, worked up to a 325x1 squat, and then 225x4

Today:
Squat up to 335x1
225x3, 2 sets

Bench
245x1
185x3
185x3

Some dead hangs from pull-up bar, but clenching my abs to protect my lower back. I swear these can fuk your back up if you don’t

Basically I want to take a small break during work to lift in the basement, and in the evening on some days I’ll go to the gym and do some cardio and accessories like hamstring curls

[coachcalande]

Yesterday I went downstairs during the work day around lunch, worked up to a 325x1 squat, and then 225x4

Today:
Squat up to 335x1
225x3, 2 sets

Bench
245x1
185x3
185x3

Some dead hangs from pull-up bar, but clenching my abs to protect my lower back. I swear these can fuk your back up if you don’t

Basically I want to take a small break during work to lift in the basement, and in the evening on some days I’ll go to the gym and do some cardio and accessories like hamstring curls

Did something happen to make you stop during that big push you had before your break? Seemed like you were hitting monster numbers, then focused on cardio and all that…scare yourself with big numbers or health issues?

I know a few times I hit big numbers then stopped training during football season for two-3 months…almost like it was scary handling the real heavy stuff …

[SaviorSelfJT]

Did something happen to make you stop during that big push you had before your break? Seemed like you were hitting monster numbers, then focused on cardio and all that…scare yourself with big numbers or health issues?

I know a few times I hit big numbers then stopped training during football season for two-3 months…almost like it was scary handling the real heavy stuff …

I feel like I just got burned out. My lifts were regressing, and putting in so much effort to not see any progress after a while, I just couldn’t do it anymore

But now it’s been a while and seems like it’ll be fun again. And doing a brief workout during work hours seems like it’ll blow off some stress

====

This evening I did a little over 20 mins of stationary bike, rear delts, ham curls, machine rows

[EliKoehn]

We all need some kind of morale boost it seems...

I felt like I was getting remiss of structure and maintaining a basis of balanced, comprehensive volume, doing miscellaneous and uneven stuff lately, so I decided to aim for something relatively high volume for upper body, and just one notch or so below what is normally a guaranteed doable workout, to get some consistency back. I'm glad I did that, because even though it's nothing serious, it's still a pretty decent workload and went surprisingly well, and now approaching the same thing at normal intensity should be easier, or focusing on one movement pattern will be less neglective of everything else...

I had tanktop sitting in my car and my arms looked pretty big and nicely separated with the overhead lighting, but I've clearly regained plenty of a belly and a fat butt. Just being candid about that because that's no bueno. Don't want to just record highlights here, because I'd like to know where I really was overall at this time if I come back and reference it later.

A.S.
Flat Bench (T&G):
5 x 8 at 225
Pendlay Row:
5 x 8 at 205

A.S.
Standing OHP:
4 x 10 at 95
Lat Pulldown:
4 x 10 at 170

A.S.
Standing DB Twist Curl:
3 x 12 w/ 30s
Standing DB Lateral Raise:
3 x 12 2/ 25s

Machine Cardio Row (3 x sprint to 500m at full resistance):
Times achieved - 1:43, 1:43, 1:46

Full workout took just over 90 minutes, so a bit on the long side.

[SaviorSelfJT]

Y: Up to 315x1 squat, then 225x2

Today
Up to 345x1 squat, then 315x2

OHP:
185x1
135x3

Deadlift
365x4
My grip could not hold on any longer

I had tanktop sitting in my car and my arms looked pretty big and nicely separated with the overhead lighting, but I've clearly regained plenty of a belly and a fat butt. Just being candid about that because that's no bueno.

Lol I’m looking a little pudgier than I’d like to admit too

[RapidFail]

After two weeks of easy workouts wbile recovering from flu and Covid (back-to-back), I'm back to hard training.

BENCH PRESS
10 x 66lb
5 x 93lb
3 x 116lb, 2.5 min rest
15 x 116lb (PR!), 2.5 min rest
10 x 116lb, 2.5 min rest
9 x 116lb, 2.5 min rest
Up to 55kg (121lb) next week. First set 0 RIR, second and third 1 RIR. I made my grip width a bit closer (pinkies 1cm inside the rings) which felt better.

[CW47]

Nice PR RapidFail.


July 31, 2022
Paused Conventional Deadlift: 365 pounds x 1 rep [9 RPE]

Matched what I did last time on this day for the top single, with it being just slightly easier. No supplemental or accessory work today.
It was a pretty rough week again. Had some stuff going on at work that had me stressed out. Also was helping the family prep for a 3 week trip to Vietnam that I unfortunately can't join since I don't have enough time off at my new job. Things are pretty well settled now and I should be able to hit it hard in August and see where I can get to. Feels like I need a fresh start, so I may go back to doing a Bulgarian Lite type of programming sometime soon to shake things up.

[SaviorSelfJT]

No workout yesterday
today:

Squat:
355x1
5 singes with 315

Reverse grip curls (for forearm/wrist health)
65x whatever for a few sets

Bench-
275x1
225x3, 2 sets


So this week I worked out 6/7 days, and a total of 7 workouts (2 were on one day)

After two weeks of easy workouts wbile recovering from flu and Covid (back-to-back), I'm back to hard training.

BENCH PRESS
10 x 30kg
5 x 42.5kg
3 x 52.5kg, 2.5 min rest
15 x 52.5kg (PR!), 2.5 min rest
10 x 52.5kg, 2.5 min rest
9 x 52.5kg, 2.5 min rest
Up to 55kg next week. First set 0 RIR, second and third 1 RIR. I made my grip width a bit closer (pinkies 1cm inside the rings) which felt better.

Nice, do you think the easy workouts helped the PR?

[RapidFail]

No workout yesterday
today:

Squat:
355x1
5 singes with 315

Reverse grip curls (for forearm/wrist health)
65x whatever for a few sets

Bench-
275x1
225x3, 2 sets


So this week I worked out 6/7 days, and a total of 7 workouts (2 were on one day)




Nice, do you think the easy workouts helped the PR?

I'm sure they didn't hurt! Covid was very mild for me - I thought I could probably get away with training hard, but opted to play it safe.

[EliKoehn]

Somehow this thread went down yesterday briefly, but I PM'd SuffolkPunch and he fixed it. Hopefully that doesn't happen again..

Anyway, from yesterday:

Flat Bench (T&G):
5 x 5 at 275

Pendlay Row:
Warmed up to 315 x 1*

*But, I won't count it. I got close, but I don't clearly remember the bar touching my chest, and my torso and hips were not entirely anchored still, so this one doesn't count, but I thought I'd attempt the new territory and see how it felt. I think it's within range with some hard work and dedication.

I also did a few pullups while warming up as I find it helps get my back tight when benching. Most of the final bench reps were @9 or @9.5, although surprisingly the last set felt strong and was probably @8.5.

[coachcalande]

Had a great “bodybuilding lift” today.

Chest, back, shoulders

Bench and rows supersetted
Incline and pulldowns supersetted
Flys and narrow pds supersetted
Db press
Upright rows
Side laterals
Shrugs (traps are really coming in!)

Highlights:
Bench
255x12
265x9
275x7
285x6
300x3.5

Noticed from my video that my lats look thick and wide too. Feeling satisfied with all of it.

(No small calf jokes please, have lost all my calf muscles with this ankle issue)

[EliKoehn]

Squat:
3 x 3 at 315

Deadlift:
2 x 8 at 315

Today was definitely of the punch the clock variety. Haven't felt great today psychologically. Glad I didn't skip, though. Both of these exercises were more difficult than usual but that's to be expected for several weeks of a break.

[CW47]

Speed Bench: 130 pounds - 6 sets x 6 reps

1 minute rests. Going to keep increasing weight steadily on this until I can't hit all the reps.

Just placed an order for a Super Bench Pro V2 along with some attachments. Been undecided on what bench I want as a long term solution, and seeing this released today it became an easy decision for me. Hopefully will show up in around 2 weeks. New toys are always fun.

[coachcalande]

Squat:
3 x 3 at 315

Deadlift:
2 x 8 at 315

Today was definitely of the punch the clock variety. Haven't felt great today psychologically. Glad I didn't skip, though. Both of these exercises were more difficult than usual but that's to be expected for several weeks of a break.

It’s part of the journey…If you stay in the game for decades you’ll have times in life where training isn’t the priority, diet is off, sleep is off and performance suffers….muscle memory will be your best friend each and every time you bounce back.

[EliKoehn]

It’s part of the journey…If you stay in the game for decades you’ll have times in life where training isn’t the priority, diet is off, sleep is off and performance suffers….muscle memory will be your best friend each and every time you bounce back.

Yeah, that's been my experience so far in just a handful of years of training intently. As other life responsibilities off the clock mount, that will surely become an increasing challenge (though ironically, in college working to support myself and in a serious relationship, I was ironically more eager to train when there was plenty of time pressure elsewhere.)