The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[CW47]

Snatch Grip Deadlift: 275 pounds x 8/7/7 reps
Paused Sumo Deadlift: 275 pounds x 8 reps

Snatch Grip deads kicked my butt. Realized afterward that I read the program wrong and had more weight on the bar than I should have. Had 3 sets of 8 scheduled on the paused sumo deads. Got the first set in and then got pulled away and wasn't able to get back to finish. Probably not a bad thing though, since I still ended up with pretty severe DOM's the following morning.
Relative stayed with us this weekend, plus Mothers Day - result was I had no opportunity to lift. Should hopefully get back on schedule today.

[SaviorSelfJT]

I’ve had a couple workouts I didn’t log here yet, like recent ones. Stair climber and machines

Although these workouts are different, they aren’t easy. Last time I had a hard time moving around afterwards

[EliKoehn]

Eli some days it just be like that. After you finish the program might be worth exploring some other creative options for your bench if it fails to budge.

Sometimes hammering the really high RPE stuff can knock you down a peg before adapting and hopefully making gains.

Really impressive work, especially for being mildly sick still.

Yeah, it might, although one detail I forgot to mention is that I went to my less-frequented gym, and had to set the bench up at the power rack. The safeties were already placed just about exactly at depth, but once I began my working sets, I found that it was actually hitting this and dead-stopping the bar, so these were essentially a form of paused rep, and maybe I wouldn't have encountered that level of difficulty had they all been free T&G, despite whatever weakness I was feeling yesterday. For that reason, I'm tempted to proceed with the same programming since it was an anomaly, but am not 100% about that, either.

C6W Week Four - Heavy Weight Acclimation

Monday, training day 1/4

Squat:
325 x 3, 330 x 3, 335 x 3 @9, 8.5, 9

Knee-Pause Deadlift:
2 x 6 at 335

- Optional Exercise 1: Seated Calf Raise: -
3 x 6 w/ 115 added (paused reps)

- Optional Exercise 2: Leg Extension Machine: -
3 x 10 at 160 (paused reps)

Comments:

Spoiler!

Fairly low motivation today, although the lifting itself was of pretty good quality I think. The guy in my gym who conventionally deadlifts 605 and squats well over 400 depth-checked me on my first set and said on his own that it was a flawless squat, with depth more than sufficient and my torso upright, so that was encouraging.

[CW47]

Nice squat work Eli and Filmbuff!


May 9, 2022
3 Count Paused Bench Press: 170 pounds x 1 rep
Close Grip Bench Press: 120 pounds - 3 sets x 8 reps
Lat Pulldown: 4 Chains - 3 sets x 15 reps

The 3 count bench is now pretty much maxed out - this single was close to a 9 RPE. I have it scheduled once more in this cycle at 175, which I expect will be at or over a 9 RPE. I'll probably swap it out for something else after that.

[SaviorSelfJT]

Another one of these workouts, but I did the stair climber at the end. And instead of a long duration at a moderate speed, I basically did a few 1 minute sprints followed by 1 minute rest

Also my abs are so tired that if im lying down I can’t just get up. I need to rollover to get up or grab onto something

[RapidFail]

I seem to have reached something of a mini plateau for the bench press - I've been stuck on the same weight and reps for three weeks now and I'm bulking. First working set O RIR, last two sets 1 RIR.

10 x 66lb
5 x 99lb
3 x 121lb
1 x 143lb, 2.5 min rest
5 x 143lb, 2.5 min rest
7 x 127lb, 2.5 min rest
6 x 127lb, 2.5 min rest

[MyEgoProblem]

I seem to have reached something of a mini plateau for the bench press - I've been stuck on the same weight and reps for three weeks now and I'm bulking. First working set O RIR, last two sets 1 RIR.

10 x 30kg
5 x 45kg
3 x 55kg
1 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
7 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest

Lower the rpe a little on the first set. Absolutely zero need to take that so. Close to failure at all... Destroy the reps! every rep Controlled violence. Control/pause/explode

[coachcalande]

[QUOTE=RapidFail;1661069003]I seem to have reached something of a mini plateau for the bench press - I've been stuck on the same weight and reps for three weeks now and I'm bulking. First working set O RIR, last two sets 1 RIR.

10 x 30kg
5 x 45kg
3 x 55kg
1 x 65kg, 2.5 min rest
5 x 65kg, 2.5 min rest
7 x 57.5kg, 2.5 min rest
6 x 57.5kg, 2.5 min rest[/QUOTE


Never mind

[EliKoehn]

C6W Week Four - Heavy Weight Acclimation

Tuesday, training day 2/4

A.S.
Pendlay Row:
225 x 10, 225 x 10, 235 x 8, 245 x 6
Bench (T&G):
270 x 3, 280 x 3, 285 x 3 @8, 9, 10

A.S.
Standing OHP:
100 x 12, 100 x 12, 105 x 10, 110 x 8
Lat Pulldown:
170 x 12, 170 x 12, 190 x 10, 210 x 8

A.S.
- Optional Exercise 1: DB Lateral Raise -
4 x 8 w/ 30s
- Optional Exercise 2: Standing Barbell Curl -
4 x 8 at 100

Comments:

Spoiler!

Now, this session went quite well. Morale and eagerness to train weren't especially high, but my focus was. Actual strength was significantly better than with the last upper workout on Sunday, which was fortunate. I decided to call a mulligan on the bench fail from last time and train with the same inputs, as I continued to think about the fact that the bar had hit the safety catch at the bottom for each rep (and I had to half-rep to unrack it), technically making every rep paused, which I had already decided against when switching to T&G. Good news is I'm back on track without redlining RPE before the last set, likely as intended given the HWA focus of this week.

I did forget that this was a training day until after I'd already left for work (and forgot to bring my headphones), so did this one not dressed out and with no music, but for a change of pace, that's good, and it's important to be able to get in and do it despite what someone could be tempted to qualify as an excuse.

Pendlays felt great; somewhat challenging but completely manageable. On many of these I actually did control the descent because I didn't have bumper plates and didn't want to obnoxiously slam the regular plates on the ground. On the next upper day for this week, I think I'll try for a maximal set within the prescribed rep range.

OHP was heavy and more difficult, but I increasingly like this program's concept of hitting the bench first with less volume, and then fleshing out the pressing volume overhead. Even just the 5 pound jump to 100 for sets of 12 being manageable is gratifying when I struggled for 95 on the same when I first ran this. It's still novice territory for this lift and many are far stronger, but nudging forward closer towards decent territory is rewarding.

Lat Pulldowns were all slow and very well controlled until the last couple of the final set, which got a bit wonky even if they still technically count. Lateral raises felt good and were close to all I could manage at the end, but form staid tight and RoM didn't fall short. On the curls, the final two reps of the last set and the final of the middle two sets were all a bit cheated. I think there's a time and place for a bit of a cheaty curl at the end of a set, provided it's denoted as such and occasional. Wanted to finish out with slightly more weight than I'm used to with my 95 pound 4 x 8, so hopefully that will have done some good later.

Overall, this was an above average session, but I'm glad tomorrow's a rest day, and that the volume on the lower days is small this week. It is interesting how the upper body can consistently recover from high volume work in a way that it cannot from lower body exercises, which was AFAIK Candito's rationale for writing this week this way.

[RapidFail]

Lower the rpe a little on the first set. Absolutely zero need to take that so. Close to failure at all... Destroy the reps! every rep Controlled violence. Control/pause/explode

I thought about that. In a way I have progressed because in the first week of the meso, my fifth rep of the first set was super grindy with bad form, but the last two weeks have been 5 clean reps with 0 RIR. I try to stay 1-2 RIR for subsequent sets but always take the first set to 0-1 RIR.

I also don't pause for the bench - touch and go without any bounce - or I would be lifting even less weight. Perhaps switching to a paused bench for the next Meso would be a good idea?

[CW47]

May 10, 2022
Paused Low Bar Squat: 160 pounds x 8/7 reps
High Bar Squat: 155 pounds x 8 reps

I went into this workout not expecting to be able to complete the whole thing. I programmed it as if I were fully acclimated to squatting (even though I know I'm not right now), and planned to slowly work up to full capacity. Program for today called for 3 sets of 8/7/7 on paused squats, and then 3 sets of 8 at 160 on high bar squats. Next week I will probably start out at 155 on the paused squats and try to get 3 sets in, then see what I can do with high bar afterward.

[Filmbuff81]

Transitioning back into a slightly higher volume phase with higher reps for a bit while the diet continues on.

Leverages are changing a bit so need to get used to them.

I’m also increasing the cardio so no need to kill myself recovery wise.


High Bar Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 345 lb × 10 @ 7.5
Set 5: 320 lb × 10 @ 7
Set 6: 320 lb × 10 @ 7
Set 7: 320 lb × 10 @ 7.5
Set 8: 320 lb × 10 @ 8

Low Pin Bench Press
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 6 @ 7
Set 5: 225 lb × 6 @ 7
Set 6: 225 lb × 6 @ 7.5

Off the chest feels a little weak to me right now, so incorporating pin bench now to work on explosiveness.

I think I milked my standard bench for along time now. Close to 8/9 months?, so gonna be heavy on variations for a while as I work on weak points. To see if we can keep that bench creeping up as I continue my fat loss phase.

Leg Extension (Machine)
Set 1: 100 lb × 17 @ 7.5
Set 2: 100 lb × 16 @ 7.5
Set 3: 100 lb × 16 @ 7.5
Set 4: 100 lb × 15 @ 7.5

Standing Russian Twist
Set 1: 25 lb × 18 @ 7
Set 2: 25 lb × 18 @ 7.5
Set 3: 25 lb × 16 @ 7.5
Set 4: 25 lb × 16 @ 8

Cable Y Raise
Set 1: 15 lb × 20
Set 2: 15 lb × 20
Set 3: 15 lb × 18
Set 4: 10 lb × 10 [Drop Set]

Yesterday was a 13.3km bike ride and today was 12.5ish.

[CW47]

Good stuff Filmbuff! Around how far is the bar from your chest on the low pin press?


May 11, 2022
Floor Press: 140 pounds x 8/8/7 reps
Larsen Press: 130 pound - 4 sets x 8 reps
Cable Row: 4 Chains - 3 sets x 15 reps

After feeling like a struggle last week, this went relatively smoothly today. Must be acclimating to the narrower grip already, which is encouraging. Also continuing to work on technique with small adjustments that seem to be helping.

[Filmbuff81]

Good stuff Filmbuff! Around how far is the bar from your chest on the low pin press?


May 11, 2022
Floor Press: 140 pounds x 8/8/7 reps
Larsen Press: 130 pound - 4 sets x 8 reps
Cable Row: 4 Chains - 3 sets x 15 reps

After feeling like a struggle last week, this went relatively smoothly today. Must be acclimating to the narrower grip already, which is encouraging. Also continuing to work on technique with small adjustments that seem to be helping.

Nice work.

And it’s around .5-1” off my chest. Just enough that I can release the weight then press really hard while keeping it fairly close to my normal bench.

I’ll see if I can record a video next week.

[Filmbuff81]

Low Incline Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 10 @ 6.5
Set 5: 185 lb × 10 @ 7
Set 6: 185 lb × 10 @ 7

Parallel Pulldown
Set 1: 100 lb × 10 [Warm-up]
Set 2: 120 lb × 18 @ 7
Set 3: 120 lb × 17 @ 7
Set 4: 120 lb × 15 @ 7

Lateral Raise (Cable)
Set 1: 7.5 lb × 25 [Warm-up]
Set 2: 10 lb × 20 @ 6.5
Set 3: 10 lb × 20 @ 7
Set 4: 10 lb × 20 @ 7

Notes: Behind the back

Chest Dip
Set 1: 20 reps @ 7
Set 2: 16 reps @ 7
Set 3: 15 reps @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 20 @ 7
Set 2: 25 lb × 18 @ 8
Set 3: 25 lb × 15 @ 9

Solid day. Nothing exciting but a good pump.

[EliKoehn]

C6W Week Four - Heavy Weight Acclimation

Thursday, training day 3/4

Squat:
335 x 3, 345 x 1-2 (2 achieved @9)

Deadlift:
435 x 3, 450 x 1-2 (2 achieved ~@8)

A.S.
- Optional Exercise 1: Hip Abductor Machine -
3 x 15 at 100 (paused)
- Optional Exercise 2: Hip Adductor Machine -
3 x 15 at 100 (paused)

Comments:

Spoiler!

Once again, the squat warmups felt unpleasant and heavy, but as I approached the working weight the sense of difficulty gave way to simply doing the lift, and it appears to have gone well for HWA work.

I'm quite happy about the deadlift, however. I forgot my chalk once again, and the gym was crowded so that the only available bar was one of their cheaper ones with the thin knurling. I managed to hold it tightly with just my bare hands. Last year, when I attempted the same weight for a double running this program the first time, it began to slip out at the top, so that's progress. It also felt much more explosive with a couple of reps in the tank, possibly three. Looking forward to the max-target defining set next week.

[Filmbuff81]

C6W Week Four - Heavy Weight Acclimation

Thursday, training day 3/4

Squat:
335 x 3, 345 x 1-2 (2 achieved @9)

Deadlift:
435 x 3, 450 x 1-2 (2 achieved ~@8)

A.S.
- Optional Exercise 1: Hip Abductor Machine -
3 x 15 at 100 (paused)
- Optional Exercise 2: Hip Adductor Machine -
3 x 15 at 100 (paused)

Comments:

Spoiler!

Once again, the squat warmups felt unpleasant and heavy, but as I approached the working weight the sense of difficulty gave way to simply doing the lift, and it appears to have gone well for HWA work.

I'm quite happy about the deadlift, however. I forgot my chalk once again, and the gym was crowded so that the only available bar was one of their cheaper ones with the thin knurling. I managed to hold it tightly with just my bare hands. Last year, when I attempted the same weight for a double running this program the first time, it began to slip out at the top, so that's progress. It also felt much more explosive with a couple of reps in the tank, possibly three. Looking forward to the max-target defining set next week.

I watched the video before reading the spoiler and your workout and your RPE/RIR scale looks pretty dang accurate.

Deadlifts looked easy.

Squat I think you maybe even were an 8-8.5 but anything within that margin of error is really good.

And since you went slightly out of position on the 2nd rep that probably would cause the higher RPE. So I could definitely see @9 for technical/form failure.

But looking very solid.

It may be worth looking down about 15 feet ahead of you on squats.

Since you are squatting low bar, it would probably give you a little more power to explode up.

Head position reminds me more of a high bar squat but with the low bar mechanics.

But that’s minutia and more about experimenting with efficiency.

And I wouldn’t suggest changing it right now. I’d wait for a time when you’re working with lower weights on a more technique focused day.

Also maybe a tad more speed on your descent to get a little more bounce out of the hole.

[CW47]

Eli - I think it's been a while since I watched one of your squat videos. You've made great strides on that lift - it's looking very good. Deads are strong as usual.


May 12, 2022
Snatch Grip Deadlift: 265 pounds x 8/8/7 reps
Romanian Deadlift: 235 pounds - 4 sets x 8 reps

This wiped me out. Guess it's to be expected with this volume on deads. Kung Fu class tomorrow, so it will probably turn into a rest day just because of time limitations.

[EliKoehn]

Thanks guys. It's a big relief to have shored up a glaring weak-point which I used to consistently neglect, and then struggled with form on for a long time after getting serious. Even if the weight isn't anything to brag about, it's still a liberating feeling just having the confidence to perform the lift correctly and challenge myself on that turf.

Film, good pointers, thanks. I wasn't even thinking about head position at all, for instance. I was however consciously descending a bit slower on the filmed set, because I fell a little too fast on the last rep of the first working set and lost a bit of brace at the bottom because of it. So, working on the brace even more might be a good idea so that I don't have the trade-off of explosiveness?

Also, is there a more or less strict criterion to differentiate high vs. low bar? There's a natural "slot" between my traps and rear delts where the bar easily fits. It's not literally on my upper traps, but I have seen some low bar squats which were conspicuously much farther down on the back. Just unsure of the technical difference.

CW, were you going for 8 on that last set of snatch grip DL? High rep deadlifts always seem like a guaranteed wipeout. In my case it always seems to zero-sum and reward with notably higher passive levels of energy, post-recovery.

[Filmbuff81]

Thanks guys. It's a big relief to have shored up a glaring weak-point which I used to consistently neglect, and then struggled with form on for a long time after getting serious. Even if the weight isn't anything to brag about, it's still a liberating feeling just having the confidence to perform the lift correctly and challenge myself on that turf.

Film, good pointers, thanks. I wasn't even thinking about head position at all, for instance. I was however consciously descending a bit slower on the filmed set, because I fell a little too fast on the last rep of the first working set and lost a bit of brace at the bottom because of it. So, working on the brace even more might be a good idea so that I don't have the trade-off of explosiveness?

Also, is there a more or less strict criterion to differentiate high vs. low bar? There's a natural "slot" between my traps and rear delts where the bar easily fits. It's not literally on my upper traps, but I have seen some low bar squats which were conspicuously much farther down on the back. Just unsure of the technical difference.

CW, were you going for 8 on that last set of snatch grip DL? High rep deadlifts always seem like a guaranteed wipeout. In my case it always seems to zero-sum and reward with notably higher passive levels of energy, post-recovery.

You squat more of a hybrid low bar like me then.

I don’t go crazy low either. Some people have it very low ala starting strength.

I’d say just stick to what you’re doing then and eventually you can play with finessing things.

As you get used to heavier weights your bracing will get better. Not every rep is gonna be perfect, I wouldn’t be scared to up the descent speed a little bit.

Whatever you decide to do after this program, I think pin squats would be beneficial for training being explosive

[CW47]

I was not going for 8 on the final set. For that exercise I'm adding a rep each week through a 3 week cycle. Week one is 8/7/7, week two 8/8/7, week three 8/8/8. This was the second week.
Any yeah I've largely steered away from higher reps on deads, but they seem to be working well. I'm not having any issues with recovery and I'm getting stronger. So I will be sticking with it as long as it keeps resulting in progress.

[Filmbuff81]

Paused Deadlift
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 6 @ 7
Set 4: 285 lb × 6 @ 6.5
Set 5: 285 lb × 6 @ 7
Set 6: 285 lb × 6 @ 7.5

Workout Notes: Paused just below knee for 2-3 seconds
Top set beltless strapless
Down sets beltless with straps

Bulgarian Split Squat
Set 1: 0 lb × 8 [Warm-up]
Set 2: 35 lb × 12 @ 6.5
Set 3: 35 lb × 12 @ 6.5
Set 4: 35 lb × 12 @ 7

Seated Leg Curl (Machine)
Set 1: 85 lb × 20 @ 7
Set 2: 85 lb × 18 @ 7
Set 3: 85 lb × 18 @ 7.5
Set 4: 85 lb × 18 @ 8

Ab Wheel
Set 1: 17 reps @ 7
Set 2: 16 reps @ 7
Set 3: 16 reps @ 7.5

Still can’t shake this chest cold. Coughing up green again.

Explains why work capacity still felt like **** the other day.

[EliKoehn]

^^ That's some hard training in spite of the nasty symptoms. It's annoying how long colds linger sometimes.

C6W Week 4 - Heavy Weight Acclimation

Friday, training day 4/4

A.S.
Pendlay Row:
235 x 10, 235 x 10, 245 x 8, 265 x 6
Bench (T&G):
275 x 3, 285 x 2-4 (4 achieved @9), 300 x 1-2 (2 achieved @9.5)

A.S.
Standing OHP:
100 x 12, 100 x 12, 105 x 10, 115 x 8
Lat Pulldown:
170 x 12, 170 x 12, 190 x 10, 210 x 8

-Optional Exercise 1: DB Lateral Raise-
3 x 10 w/ 25s
-Optional Exercise 2: Barbell Curl-
3 x 10 at 85

Comments:

Spoiler!

Fairly good session today. Reassuring to hit 300 for a double after a fairly intense preceding working set. I didn't film the 300 bench because I needed a spot and had already uploaded a bench of comparable intensity for any needed pointers. My attempt with the heavier rows seems to have gone fairly well, though I'm not completely happy with the form on the final rep, as you can see a bit of deadlifting after the floor is broken, but it was experimental to see how broaching the new territory goes, and not altogether disappointing given how much fatigue was already incurred, it being the final set for that exercise. OHP felt significantly easier than even last time, for whatever reason.

Had really salty pho for lunch and feel pretty bloaty, but I'm in the upper 240s now, so, about 10 pounds lighter than last year running this program but I've clearly regained some undesirable weight. Volume work is basically over, so I shouldn't need much of a surplus now for max setting, right? I've got a trip planned at the end of June which won't let me run this full program again, so I might mini-cut for a few weeks after retesting my maxes, aiming to drop back down to 235 or so.

[MyEgoProblem]

Great work chaps!

Yesterday i did a high volume football bar bench session, and battered my triceps with btn laying triceps extentions. Finished with a tonne of band rows & pulls

Today I did some bits, bench - bunch of sub max singles, good long pause up to 120*1@6.5-7
Hugely out of practice really 😂

Then some ssb box squats - only light as hell till my hips get used to them, x wide stance to a v low box.
Even more out of practice 😂 first squats in about a year? First leg training this year if you don't count deads.

[EiFit91]

Haven't logged in a while. BW hovering between 192 and 195 and I am eating more and trying to slowly recomp. Just felt like trying to cut fast would lead to another period of overeating so I just have to play the long game and slowly lean out and try to build better food habits again.

Today's workout:

Bulgarian split squats 225*10, added 1 rep to these in about a month lol but I guess I should be happy as I've dropped 7 pounds
Tuck lever rows (on rings) 16 reps
Back extensions 110*22
Bodyweight leg extensions*10
Isolation work (db curls, skullcrushers)
Reverse grip pushups 20-15

Shoulders are slowly improving, there is still pain during pushing exercises but it's less pronounced. Regular deadhangs + various high rep shoulder raises really help. External rotation has improved a lot.

[CW47]

Incline Bench Press: 160 pounds x 1 rep
Close Grip Bench Press: 125 pounds - 3 sets x 8 reps
Lat Pulldown: 4 Chains - 2 sets x 20 reps

Took an extra day of rest and I was feeling fresh. Incline bench was smooth - around an 8 RPE. The rest of the workout went very well also.

[Filmbuff81]

Incline Bench Press: 160 pounds x 1 rep
Close Grip Bench Press: 125 pounds - 3 sets x 8 reps
Lat Pulldown: 4 Chains - 2 sets x 20 reps

Took an extra day of rest and I was feeling fresh. Incline bench was smooth - around an 8 RPE. The rest of the workout went very well also.

Buttery smooth rep

[Filmbuff81]

Chill day since I’m still feeling pretty sick.

But wanted to do something.

So just did a couple of big lifts then chopped out my accessory work.

Spoto Press
265 3x5

Felt very easy

Paused High Bar Squat

325 4x6

Also very easy

Lifts were surprisingly strong considering how ****ty I felt so I’ll take it.

[EiFit91]

Today's workout:

Weighted chins 6*70 added
18 bodyweight wide grip pullups
Ring facepulls 8-7
Single leg calf raises 25 reps

Seem to be bursting through the plateau from last time I was doing weighted chins, hope to reach 100*4-5 but I think it's likely to stop before I reach that point. Previous 1RM is 100 added so anything beyond 1 rep with 100 added is going to be a win

[MyEgoProblem]

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.