The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[Camarija]

Just wanted to log this here for the laughs

Friday August 5, 2022
Rich Piana 8 Hour Arm Workout

Superset 1
4 sets Chin Ups x AMRAP
4 sets Dips x AMRAP

1 set cable cross lateral raise

Superset 2
4 sets incline EZ Bar French Press
4 sets Preacher EZ Bar Curl

1 set cable cross face pull

Superset 3
4 sets Chin Ups x AMRAP
4 sets Dips x AMRAP

1 set cable cross lateral raise

Superset 4
4 sets incline EZ Bar French Press
4 sets Preacher EZ Bar Curl

1 set cable cross face pull

Superset 5
4 sets Chin Ups x AMRAP
4 sets Dips x AMRAP

1 set cable cross lateral raise

Superset 6
4 sets incline EZ Bar French Press
4 sets Preacher EZ Bar Curl

1 set cable cross face pull

Superset 7
4 sets Chin Ups x AMRAP
4 sets Dips x AMRAP

1 set cable cross lateral raise

Superset 8
4 sets seated single arm db overhead tricep extension
4 sets side sadle single arm db preacher curl

1 set cable cross face pull

Superset 9
4 sets close grip incline bb bench x AMRAP
4 sets neutral grip pulldown x AMRAP

1 set cable cross lateral raise

Superset 10
4 sets seated single arm db overhead tricep extension
4 sets side sadle single arm db preacher curl

1 set cable cross face pull

Superset 11
4 sets close grip incline bb bench x AMRAP
4 sets suppinate grip pulldown x AMRAP

2 set cable cross lateral raise

Superset 12
4 sets tricep pushdown
4 sets cable curl

2 set cable cross face pull

Superset 13
4 sets close grip incline bb bench x AMRAP
4 sets suppinate grip pulldown x AMRAP

3 set cable cross lateral raise

Superset 14
4 sets tricep pushdown
4 sets cable curl

3 set cable cross face pull

Superset 15
4 sets close grip incline bb bench x AMRAP
4 sets suppinate grip pulldown x AMRAP

4 set cable cross lateral raise

Superset 16
4 sets tricep pushdown
4 sets cable curl

4 set cable cross face pull

Photo immediately after the workout:


Arms went from 41 cm cold to 54 cm cold the next day* the pump faded after a couple days, it was only temporary

I only recommend doing this if you have no issues with tendinitis, if you are bulking, if you are at the end of a mesocycle or training block, and can afford to take at least 2 rest days afterwards, AND if you already have a solid base of training with decent arms

Cheers brothers!!!

[coachcalande]

I love hearing about crazy stuff like that arm workout posted above.

When I was a college kid I had a bench in my room….and a seated calf machine. Sometimes on a Sunday, while watching NFL, I’d just lift all day.

I save arms for a different day and would block out time “two hours of bis/tris” and do supersets. Fun stuff.

Cheers to anyone willing to experiment and experience different training stimulus. You own it to yourselves, with any kind of long term mentality, to crap on internet bodybuilding dogma at least once.

[veggie530]

Neck Extensions 3x16 w/ 30 lbs (cable)
Neck Curls 1x20 w/ 30 lbs, 2x16 w/ 50 lbs (cable)
Cable Twists 2x20 w/ 50 lbs
V ups 2x25, 1x20

Trap Bar Shrugs 225 x 20, 20
Trap Bar Power Shrugs 225 x 20, 275 x 20, 315 x 16

20% Incline walk 14 minutes x 0.6 miles

Tomorrow I hit BB Squats 5x5 with 225 and 2x5 DL x 275 and that completes my light/deload week. time to refeed for the weekend and get back on the horse

[SaviorSelfJT]

Squat
395x1
315x5

Bench
275x1
225x10

Wanted to do curls but had to leave home

[coachcalande]

Today Im doing supersets

Squats- curls- pushdowns

Pressed for time now in August so things may change.

SSB squats 305x9 which is one away from all time best there. Comes with calorie deficit for me.

Doing the best I can- hit it for 7 on second set.

[MyEgoProblem]

https://www.instagram.com/reel/ChKrW...d=YmMyMTA2M2Y=

Doing fun things so i actually go to the gym..

4.5" Beltless defecits
200kg Single was abit less stifflegged than id have preferred.
But 3pps back off reps sets tho.. Super high hip pulls.

Just 2 sets of rows after and i wandered home.. Lol

[CW47]

Everyone's crushing it right now. Great work all!


August 12, 2022
Conventional Deadlift: 275 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 235 pounds - 3 sets x 8 reps
Hamstring Curl: 90 pounds x 6 reps / 70 x 10 / 45 x 20

My Ironmaster Bench showed up on Wednesday. Also got the leg and the hyper core attachments. Finally finished getting everything setup late yesterday, and ended up not lifting because I was working on that. Seems like a very solid piece of equipment that should serve me well for a long time. I will get some pictures posted in here at some point.

Good workout today. Started light on the conv deads so I wouldn't be totally wiped after the first exercise.
Stiff Leg Deficits always start off feeling pretty easy but then get hard real fast.
Didn't know where to start with the leg curls so I just threw 2 plates on. That was too much so I turned it into what I guess you could call a drop set, doing 70 and then 45 pounds with around 30 seconds rest between. It's a good thing I didn't have to carry anyone up the stairs because I could barely pick my legs up after the curls. Will be interesting to see how sore I am tomorrow after not doing leg curls for a couple of years, lol.

Here's video of the Conv Deads:

[coachcalande]

Everyone's crushing it right now. Great work all!


August 12, 2022
Conventional Deadlift: 275 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 235 pounds - 3 sets x 8 reps
Hamstring Curl: 90 pounds x 6 reps / 70 x 10 / 45 x 20

My Ironmaster Bench showed up on Wednesday. Also got the leg and the hyper core attachments. Finally finished getting everything setup late yesterday, and ended up not lifting because I was working on that. Seems like a very solid piece of equipment that should serve me well for a long time. I will get some pictures posted in here at some point.

Good workout today. Started light on the conv deads so I wouldn't be totally wiped after the first exercise.
Stiff Leg Deficits always start off feeling pretty easy but then get hard real fast.
Didn't know where to start with the leg curls so I just threw 2 plates on. That was too much so I turned it into what I guess you could call a drop set, doing 70 and then 45 pounds with around 30 seconds rest between. It's a good thing I didn't have to carry anyone up the stairs because I could barely pick my legs up after the curls. Will be interesting to see how sore I am tomorrow after not doing leg curls for a couple of years, lol.

Hamstring cramps next bench session will be a fine reminder ha ha. Man nothing worse.

Nothing exciting to report here. Knee seems a bit better and I weighed in at 279.6. I hate cutting.

[SaviorSelfJT]

Squat-
405x1
345x3

First time hitting 405 in quite a while. High bar ATG, impossible to have gone any lower

Push presses-
185x9 (could have only done 7 last time)

Curls
115x6

Some rear delt flies with 25lb plates

[CW47]

Hamstring cramps next bench session will be a fine reminder ha ha. Man nothing worse.

Nothing exciting to report here. Knee seems a bit better and I weighed in at 279.6. I hate cutting.

Ended up not being bad at all. My lower back is more sore than the hamstrings. And I'm with you on the cutting, lol. Been trying to do that myself but I'm stalled after the first 5 pounds. Really need to drop another 10-15 though to ease up the stress on my knees which have been bothering me over the last couple months.

Savior - Awesome job! You've gotten back up to some good numbers very quickly.


August 13, 2022
Floor Press: 135 pounds - 3 sets x 5 reps
Larsen Press - Narrow Grip: 115 pounds - 3 sets x 10 reps
Bent Row: 95 pounds - 3 sets x 12 reps
Tricep Rope Pushdown: 2 Chain - 3 sets x 12 reps

Floor press and Larsen Press both felt very good. The new bench is much more sturdy and firm than my old one and has better grip as well - all positives.
Haven't done hardly any bent over rowing since I hurt my back doing T-Bar Rows about 2 years ago. Going to see if I can ease back into doing them. Started very light to refamiliarize myself with the lift, focusing on bracing and activating the correct muscles. Felt good.

Here's video of the Floor Press:


I also added a deadlift video to my previous post.

[coachcalande]

Bench press performance test day

Last two
Workouts were 285x7, 285 for a grind to get 8.

Today I got my 8th one easier than the last workout so thats a good sign! I also hit a couple of sets at 7 too. Progress!

Gains in incline and shoulder press as well.

Going to hve to increase wt on db press- first time since injury

[CW47]

16 Inch Box Squat - Speed: 185 pounds - 6 sets x 2 reps
Leg Extension: 45 pounds x 20 reps - 70 pounds - 2 sets x 20 reps
Hammer Curl: 25 pounds x 20/17/16

Squats felt quite nice today.
Was being somewhat conservative on the extensions since I've not done these in years. I'll push them harder next time.
Could've pushed the curls further too. Next time I'll plan to do a drop set at the end, do partials, or find some other way to push them harder.

[RapidFail]

Bench day again, another rep PR.

10 x 66lb
5 x 94lb
3 x 121lb, 2.5 min rest
13 x 121lb (PR!), 2.5 min rest
10 x 121lb, 2.5 min rest
8 x 121lb, 2.5 min rest
7 x 121lb, 2.5 min rest
7 x 121lb, 2 min rest
Added another set after recovering easily from four sets last week. First set 1 RIR, the rest 0-1. Nice chest pump after the third set.

[veggie530]

Friday August 12th

Barbell Squat
135 x 8, 185 x 5, 205 x 3, 225 x 5, 225 x 5, 245 x 5

Barbell Deadlift
135 x 3
225 x 3
275 x 3
315 x 3

Push up x 10, 10, 60

Smith Machine Calf Raise
225 x 20, 25

Saturday August 13th
Neck Extension 40 lb x 25, 60 lb x 15, 70 lb x 12
Neck Curl 30 lb x 30, 50 x 25, 70 x 20

Decline Crunch x 25, 10 lbs x 15

Captain Chair Knee Raises x 25, 25, 25

DB Side Bend 75 x 30, 100 x 20

Sunday august 14th

15:00 for 0.75mi @ 15% incline walk

tomorrow back to the grind, was a great deload week

[SaviorSelfJT]

Squat
405x1
315x3x2 sets

Deadlift
405x1 no straps
365x5 straps

My right knee was been bothering me every workout but not todays

[EliKoehn]

Good work guys - hope your knee continues to leave you alone SJT.

C6W Week One - Monday (Muscular Conditioning w/ Moderate Difficulty)

Squat:
4 x 6 at 325 @9, 9, 10, 9

Conventional Deadlift (beltless, w/ chalk):
2 x 6 at 405 @10, 10

Optional Exercise 1 (Seated Calf Raise, 1CT Pause):
3 x 8 w/ 90 added
Optional Exercise 2 (Leg Extension Machine, 1CT Pause):
3 x 8 at 100

Comments:

Spoiler!

This is new territory for me on the squats starting off with that weight and volume, and while they felt reassuringly manageable, a [stronger] guy who's normally pretty critical of my form said they looked quite good overall, but probably an inch high. I'll upload one of next week's heavy sets for a form check. Occasionally and for trianing purposes being a tad high is probably okay from time to time, but not to be content with or claim for some kind of record, when so.

QL on the left side started burning very uncomfortably after my third set of squats. I recognize this and didn't think it to be indicative of any kind of real injury. A few minutes after stretching and resting my bodyweight on my other foot, it felt mostly relieved and that glowly, local endorphine feeling replaced it there.

Deadlifts were quite challenging. The final reps of both sets were everything I had. Almost certainly some back rounding going on there, but it's still good to know that I can manage this kind of weight after incurring so much squat fatigue.

For the benching on the program, I've lowered my max down to 280 and will run only comp presses. Last week, I handily got a 275 comp single while warming up @8 or so, and bumping it up to 280 gives me cleaner, more standard numbers to attempt on the program. I'm curious to see how it will go. Each time I've run this, I've thought the benching to be too easy, and then was barely able to do it even after switching to T&G. I want to approach it correctly though and not let my pride get in the way of doing this properly.

[CW47]

Yes, great work everyone.


August 15, 2022
Bench Press: 135 pounds - 6 sets x 6 reps
Close Grip Bench - 30 Degree Incline: 120 pounds x 9/8/8
Double D Cable Row: 4 Chain x 40/35
Triceps V-Bar Pushdown: 2 Chain x 20/16/13

Comp Bench was relatively easy. New bench is much grippier and I'm able to get more out of my leg drive. As a result it was also putting much more pressure on my knees which could prove to be problematic. We'll see...

Close Grip Incline felt noticeably harder with the new bench, and I think it's mostly because of the seat angle. With the old bench I'd end up sliding down and flattening the angle to probably closer to 20-25 degrees. I don't even know what the exact angle on it was because I never measured - just guessed it to be around 30 degrees. All 3 sets were 9.5+ RPE, with fairly lengthy rests between.

Got some more new toys this week and put them to use on rows and triceps work. Both felt good and will see fairly regular use. I really need more weight for the rows. Found some 10 pound weights from York that will fit in the tight space I have, and I have 8 of them on order. That will allow me to keep my rep ranges on cable work much more dialed in.

[veggie530]

Press (Bench)
Monday, August 15, 2022 at 6:41 PM

Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 205 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 245 lb × 3
Set 6: 260 lb × 3
Set 7: 275 lb × 6
Set 8: 260 lb × 5
Set 9: 245 lb × 8

Incline Bench Press (Dumbbell)
Set 1: 80 lb × 15
Set 2: 90 lb × 8
Set 3: 100 lb × 6

Seated Overhead Press (Dumbbell)
Set 1: 50 lb × 16
Set 2: 50 lb × 10
Set 3: 50 lb × 9

Skullcrusher (Barbell)
Set 1: 80 lb × 14
Set 2: 85 lb × 11
Set 3: 85 lb × 9

Notes: EZ bar, incline bench

Cable Kickback
Set 1: 30 lb × 16
Set 2: 30 lb × 16
Set 3: 30 lb × 16

Pec Deck (Machine)
Set 1: 90 lb × 25
Set 2: 100 lb × 16
Set 3: 100 lb × 15

Lateral Raise (Dumbbell)
Set 1: 25 lb × 20
Set 2: 25 lb × 20
Set 3: 25 lb × 20
Set 4: 25 lb × 18

Notes: Seated

[veggie530]

Pull
Tuesday, August 16, 2022 at 5:52 AM

Chin Up
Set 1: 1 rep [Warm-up]
Set 2: 2 reps [Warm-up]
Set 3: 3 reps [Warm-up]
Set 4: +25 lb × 10
Set 5: +25 lb × 10
Set 6: +26 lb × 8

Pendlay Row (Barbell)
Set 1: 135 lb × 12
Set 2: 155 lb × 12
Set 3: 185 lb × 8

Trap Bar Power Shrug
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 8 [Warm-up]
Set 3: 315 lb × 16
Set 4: 405 lb × 8
Set 5: 405 lb × 10

Trap Bar Shrug
Set 1: 185 lb × 20
Set 2: 185 lb × 25
Set 3: 185 lb × 25

Lat Pulldown (Cable)
Set 1: 200 lb × 20
Set 2: 220 lb × 20
Set 3: 220 lb × 20

Concentration Curl (Dumbbell)
Set 1: 25 lb × 13
Set 2: 25 lb × 14
Set 3: 25 lb × 13
Set 4: 25 lb × 13

Notes: 10-12

Hammer Preacher Curl
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 11

Notes: 10-16

Face Pull (Cable)
Set 1: 40 lb × 25
Set 2: 60 lb × 20
Set 3: 70 lb × 16
Set 4: 70 lb × 20

Shrug (Dumbbell)
Set 1: 50 lb × 50

Notes: Burnout

[MyEgoProblem]

Got shat on at work today...
14hour shift cos someone didn't turn up again.
2nd strike and gonna have to let them go. Shame.

Shame, cos it ruined my training day.
Had my preworkout meal and everything in me. Changed, motivated and ready to hit it..

Nope. Didn't happen.

Ended up doing around 12 hard but quality sets of band pull aparts (nothing below 25 reps)
And around 12 sets of ghr (nothing below 12reps).. Done every time i took a walk around the gym.

Gonna class today as a gpp session, 35k steps plus that work. Plus plenty of db and plate tidying..

Guess who is going home early tomo. .

[EliKoehn]

^^ That sucks Ego. Sometimes I find that stuff like that fuels some particularly good sets, but when you're ready to go and can't it can also tend to throw everything off.

C6W Week One - Tuesday (Muscular Conditioning w/ Moderate Difficulty)

A.S.
Comp. Bench (1CT):
140 x 10, 190 x 10, 210 x 8, 215 x 6 @5-6?, 7-8, 8, 7?
Pendlay Row:
205 x 10, 205 x 10, 225 x 8, 245 x 6 @8, 7, 8, 7

A.S.
Standing OHP:
95 x 12, 95 x 12, 105 x 10, 115 x 8 @8, 8, 8, 9
Lat Pulldown:
170 x 12, 170 x 12, 190 x 10, 210 x 8 @7, 8.5?, 9, 10*

A.S.
Optional Exercise 1 (DB Lateral Raise):
3 x 12 w/ 25s
Optional Exercise 2 (Hammer Curls):
3 x 12 w/ 30s

Total Time: 75 minutes

*The very last rep here was just slightly not up to par form wise, leaning slightly with the torso and only getting down to the nose or so. All the other reps were to the chin and as far as I could tell in good form.

Comments:

Spoiler!

Latent fatigue and some DOMS in the brachial radialis, rear delts and lower traps which seems to have carried into this work somewhat. Squats always seem to fry my BR, while my flexor digitorum tends to be from deadlifts, but interestingly it was not today (only my hands on the pinky/ring finger side, somewhat).

Comp bench was manageable but relatively difficult, even at the lowered weight. Holding at the bottom until I could feel the bar rebound and then fall dead before pressing puts an interesting angle on thinking about how much energy you carry into the lift with T&G. Excited to see where this run of the program goes with this exercise.

EDIT: Copied "Monday" from the previous workout in the title. Should have read "Tuesday" instead.

[CW47]

Paused Conventional Deadlift: 365 pounds x 1 rep [9+ RPE]
Paused Conventional Deadlift: 275 pounds x 3 reps
Calf Raise: 45 pounds x 15 reps / 90 x 40 / 135 x 35

Deads were smooth today. Not sure I could've done a second rep at 365, but definitely had more weight there. This was a good stopping point though.
Decided to try some calf raises with the leg attachment for my new bench. It worked okay. Definitely was a pain to get the weight into position once I got up to 135 pounds on it, and that really isn't even enough weight. It's still probably the best option I have right now for calves.

Video shows the top single paused dead and the first set of calf raises:

[EliKoehn]

That paused 365 conventional pull looked great.

[SaviorSelfJT]

Barbell row:
225x12

Bench:
305x1
265x3x2 sets

Pullups 3x3


305 wasnt too hard, I bet I'll be good for 315 again next time

[coachcalande]

Rest day today. YesterDay was legs/arms for me. Football season has started so I’ll be much busier now and pressed for time.

Packed sets of bis/tris between sets of SSB squats and front squats.

Managed to tie PR of 305x10 on SSB squats despite 3000 cal diet and 276 BW. That’s a plus - fear keeps me from smashing front squats after the knee injury but I did 3x5 at 185.

Playing around with 5 meals at 600 cals each now just because I’m busier…

[CW47]

Eli - Thanks! It felt great. I've made some good adjustments to my setup that are paying off. Still something a little off in either the setup or bracing that's costing me some poundage, but this is the best my conventional deadlift has ever been.

Savior - Making quick progress all around. Well done.

Coach - Good luck with the Football season.


August 17, 2022
T-Shirt Bench Press: 175 pounds x 1 rep @9 RPE [PR]
T-Shirt Bench Press: 135 pounds x 3 reps
Incline Pin Press - 40 Degree: 85 pounds x 3/3/3/3/3/3/3/4 - 25 reps total with 15 seconds or less rest between each set.

Pressing felt great today. Was shooting for 165 for the top single, but realized that was going to be too easy today. Even 175 was quite fluid, maybe around a 9 RPE. Back off work felt very light.
For the Pin Presses my aim was just to pack some extra volume into a short time frame, so I did sets of triples with 5-15 seconds rest between.
I'm really happy with how the training is going right now. Feeling strong on everything and continuing to make technical improvements all around.

[coachcalande]

277 today.

Still using 285
For my bench sets
And gained an additional rep.
Now up to 285x9

Smashed my incline at 215x9
After benching and
Rows

Also
Bumbed shoulder
Press up a few
Lbs and still got 11
Reps.

In all, at 3000 cals and 45-50% protein I am slowly losing wt and gaining reps.

[MyEgoProblem]

Loads of great stuff happening in here!!
Too busy to reply to each but sending it.

Dead lift party yesterday.
2ct paused conv with 220kg.
185 backoffs.

Today will be a bench session ..
But im not 100 on variation or. Protocol.
Will depend on time and availability.

Tomorrow will be a hyp focus full body day.
With an upper back n bicep focus.

[CW47]

Speaking of upper back... I'm finding it to be the main thing limiting my deadlift right now.

I'd love suggestions from anyone/everyone on exercises and/or protocols for building up strength in the upper back. There are obviously tons of exercises that can be done. I would be looking for 1-3 that would give me the best bang for my buck while limiting (but not necessarily totally eliminating) lower back fatigue. Thoughts?

[SaviorSelfJT]

Speaking of upper back... I'm finding it to be the main thing limiting my deadlift right now.

I'd love suggestions from anyone/everyone on exercises and/or protocols for building up strength in the upper back. There are obviously tons of exercises that can be done. I would be looking for 1-3 that would give me the best bang for my buck while limiting (but not necessarily totally eliminating) lower back fatigue. Thoughts?

Higher rep (8-12) touch and go deadlifts. Use straps. Srs

Power shrugs are pretty good too