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  1. #1
    Registered User EliKoehn's Avatar
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    The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

    In continuation of this thread - https://forum.bodybuilding.com/showt...hp?t=179930763 - it was suggested to start another for a clean slate as we embark into the new year. While we originally attempted a formal challenge on the basis of a long timetable, that broke down somewhat and so the new approach was discussed to function instead as an informal collaboration of our own personal goals and training log for all interested in participating, nevertheless with a floating acknowledgment of individual feats and records along the way, for fun and to keep something of a competitive essence going.

    May we all strive for continued progress this year and meet with success!
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  2. #2
    Work in Progress CW47's Avatar
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    Should be another great year!

    Copying over my goals from the previous thread:
    Originally Posted by CW47 View Post
    I would be 100% on board for another thread in 2022. A less strict focus would be welcomed, as I've been doing pretty high intensity work for the past ~18 months and am planning to shift gears. I still hope to increase my max's on the main lifts, but it will not be my primary goal in 2022 as it was for 2021. My goals are still somewhat nebulous at this point, but I have a basic idea.

    First goal is bodyweight related - wanting to drop around 15 pounds.

    Second goal is work capacity, which I want to address through a couple of routes. Before getting my home gym setup I was doing a lot of bodyweight stuff - pushups, situps, etc. I want to get back to doing that - something like 3-4 rounds of pushups, situps, pullups per day. Also want to build up work capacity by doing something akin to Wenning Warmups. Light, high-rep work before my main work, focusing on movements that align with my main exercise for the day. Also may play around with doing longer ramp-ups (smaller weight jumps) to add in more volume.

    For main movements I want to work on progressing on lifts that I really enjoy. Yoke Bar Squat to 335, Floor Press to 225, and Sumo Deadlift to 475 are my initial goals, though I set numbers to them only to have something tangible to shoot for. I've also identified secondary lifts I plan to include regularly to help build these 3 main lifts.

    My overarching plan is to 'peak' only twice this year. I'll work my way up to higher volumes gradually, and then taper down from there. Don't have anything really concrete planned right now. I will play it by ear and see how my body reacts.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #3
    clownslayer SaviorSelfJT's Avatar
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    In and subbed

    What I want is to set some new PRs, current ones in sig
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  4. #4
    Registered User WolfRose7's Avatar
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    In obviously

    Overly ambitious but not impossible year goals.

    Squat 180kg
    Bench 145kg
    Deadlift 200kg

    Slow cut to 93kg in starting 3rd block from now (10 weeks ish).
    Been told to cut at 1.6kg a month
    5 day full body crew

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  5. #5
    Work in Progress CW47's Avatar
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    January 4, 2022: Speed Deadlifts (conventional)
    225 pounds + Mini Band: 6 sets x 2 reps

    First time doing these in quite a while and they felt very good. One of the things I've always really like about speed work is the opportunity is provides to work on technique. I noticed a tendency to not engage my lats, or to only engage on one side. I suppose I've been doing this all along but just never really noticed it. Focusing on engaging lats on both sides actually made a pretty noticeable difference in my tightness, which also affected my speed. I was also able to continue engraining a setup routine. It all felt quite good today.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #6
    Masstrophysicist Camarija's Avatar
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    /In for community gainz

    I'm just trying to get swole, still natty at least for the next few years

    Running RP volume ramping programming 6 days a week
    Upper 1 / Lower 1 / Arms / Calves & Abs / Upper 2 / Lower 2 / Rest



    LET'S DO THIS!!!

    Cheers bros!
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  7. #7
    Registered User EliKoehn's Avatar
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    CW, I'd be curious to see how the speed work carries over to your heavier lifts. It's an interesting approach that I've never tried with deadlifts.

    Glad to see you're in this, Camarija. You're looking swole and aesthetic dude. Noticed especially on your biceps at the end there.

    My gym was closed a few days last week and I hadn't benched since the max prep sets whose object unfortunately did not come to fruition, and so I was fearing that I was starting to get detrained, so yesterday I did...

    A.S.
    Flat Bench (T&G):
    4 x 8 at 225
    Pull ups
    3 x 8, 1 x 7.5 at bodyweight

    ... which was surprisingly challenging relative to recent performance. I was feeling a little sick and got tested, then found that I actually have covid. Whether from more than a week off or being sick, those sets were fairly hard, but I'm sure I'll bounce back quickly. I feel almost entirely better today, already. Still working from home for the time being and going to be confined to pullups and my 35 pound dumbbell for the next several days.

    My fitness and lifting goals for 2022 (and I'm feeling good about them!):

    End the year weighing under 107KG/235, and within this parameter (- ~5):

    Deadlift 545 (+50)
    Squat 405 (+30)
    Bench 325 (+5)

    OHP 185 (repeat PR at lower bodyweight)
    Pendlay Row 315 (untested 1rm, 3rm is 275)
    Weighted pull up w/100lbs or 335 total (+20)

    I'm primarily concerned with the first tier, but do want to spend some more time this year focusing on other major lifts in addition to the powerlifting exercises. Deadlift is my favorite, so it'll get the lion's share of the burden of improvement, and bench is modest because my 320 was only T&G and while I intend to improve, adding the pause and 5 pounds will be a lot of additional work. It's a good feeling starting the year close to my desired bodyweight, but it can sneak up so fast and swings with volatility over such a wide range that I'm going to undershoot this target again by yet another cut, this time down to 215-220, before proceeding with the serious lifting blocks.

    Let's do this, gentlemen. I've got a promising intuition about this year.
    Last edited by EliKoehn; 01-04-2022 at 08:30 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  8. #8
    Registered User WolfRose7's Avatar
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    I'll be pulling with bands next block too, thought it won't be speed work, my comp volume work is going to be quite low intensity since the last yearly meta showed that being the winning approach by far for squats and deads.

    One of my pivot days this week
    Oxidation work, 40s on 1m off for 4 rounds with 30% 1rm

    High Bar Beltless
    105 x 5 @9
    40 x 21
    40 x 18
    40 x 18
    40 x 16

    Larsen Bench
    90 x 5@10 (oops)
    30 x 26
    30 x 22
    30 x 20
    30 x 20

    Rest 2-3m
    30 x 20
    30 x 18
    30 x 16
    30 x 14

    Pike Row (assisted inverted row/chin hybrid)
    Bw x 12
    Bw x 12
    Bw x 10
    Bw x 10
    5 day full body crew

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  9. #9
    Work in Progress CW47's Avatar
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    @Eli - The 'speed' aspect isn't the most beneficial part for me since I seem to pull better at higher percentages when moving the bar relatively slowly off the floor. It fits well in my overall programming because it's great technique work - practicing the setup and motion numerous times - and because it doesn't have much of a fatigue impact. Having said that, the focus on acceleration still is helpful as well, because it creates a habit of putting my full force into each rep (this helps even when I start slower off the floor because I still have the ability to kick it into gear once I've broken the floor).

    Another thing I didn't mention regarding the deads is how much better the band work feels with a proper setup. Always felt weird standing on the bands. It works, but messed with my balance. Being able to use band pegs with the rack is a huge benefit.


    January 5, 2022: Floor Press
    175 pounds x 1 rep [9 RPE]
    135 pounds: 3 sets x 3 reps

    Did an oopsie on the top set. My goal range was 6-8 RPE. The final ramp up set at 155 felt very light (less than 6 RPE) so I thought a 20 pound jump would put me in the right range. To be honest though, it was a bit of a mis-groove. Still feel like it would've been around an 8 if I'd hit it right, but oh well. Back off work went well. Doing 1 set close grip, 1 medium, and 1 wide. Definitely can tell that close grip is my weakest right now, so it's a good thing I've added in some dedicated close grip work for this cycle. Should help bring it back up.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #10
    Registered User Filmbuff81's Avatar
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    I’ll eventually join the party.

    I’m recouping from Covid, so I’ve got a feeling between how I’m feeling and gym closures I might just chill for a few weeks and just do some active recovery work before getting after things.

    Goodluck to everyone this year, I’ll be following along in the interim.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  11. #11
    Work in Progress CW47's Avatar
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    My last 2 sessions:

    January 6, 2022: Speed Squats - Wide Stance
    115 pounds: 8 sets x 2 reps
    I know this seems ridiculously light for squats, but it's probably around 55% of my max with a wide stance. Focus today was on technique work more so than speed, and it was fruitful. I took video of each set, watched them back immediately, and adjusted accordingly. Found that my knees were often traveling too far forward as I tried keeping my stance upright. As I worked on getting my butt back things got better, but this is still something I'll need to focus on.


    January 7, 2022: Close Grip Bench Press
    175 pounds x 1 rep [8.5 RPE]
    125 pounds: 3 sets x 5 reps

    Well, goal was once again to stay in the 6-8 RPE range on the top set. I did a little better this time, lmao! It's just too easy to add 10's on each side instead of going to get the 5's which are on the opposite wall. I should probably just put my 5 and 2.5 pound plates closer to the other plates so I use them more often. Anyway, ended up at about an 8.5 RPE - not anything to worry about as long as I don't do it consistently. Back off work was around 65% of 1RM. A good starting point as I work on gradually adding in more volume. All in all, a pretty good session.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  12. #12
    Masstrophysicist Camarija's Avatar
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    Woke up early to travel to a proctologist.
    Paid him to poke around my butt.
    Traveled all day to get back to my vacation house.
    Still had the will to hit leg day.

    **** yeah!

    Ended up getting my leg session in on a Friday night, and the gym was packed.

    This was the first time lots of women asked for my insta / phone number during a gym session, so it made me less sad that my anoos got manhandled earlier today lol

    Cheers bros! Hope you're all healthy (or recovering well Filmbuff!!)
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  13. #13
    clownslayer SaviorSelfJT's Avatar
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    Random update on training

    The other day I failed a 415 squat (I’m ok with this), and did 315x6 after again
    Yesterday I only went up to 385x1 again, but did 315x8 after (+2 more reps)

    I failed a 200 press again, though 185 before felt so easy.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  14. #14
    Registered User WolfRose7's Avatar
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    Week 1
    Little rough start but picked smart weights, hopefully upwards from here for the next few

    5 day full body crew

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  15. #15
    Registered User EliKoehn's Avatar
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    Good work guys. Wolf, those singles seem heavier than normal and looked easy for you. What %rm were they supposed to be?

    Well, I am pleasantly surprised for what I thought would be a detrained post-covid session to get reacclimated. Didn't have a lot of strength after the first couple of sets, but I'm happy with this. Just benched like a bro and did nothing else. Aiming to deadlift tomorrow.

    Flat Bench (T&G):
    275 x 5, 4, 3, 3, 2, 2, 2

    EDIT: @237.4 this morning. I'm going to start tying my bodyweight to these lifts on at least a periodic basis, since that's an important factor in assessing the quality of performance.
    Last edited by EliKoehn; 01-10-2022 at 05:26 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

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  16. #16
    Work in Progress CW47's Avatar
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    @Filmbuff - Hope you the rest of the family are improving.
    @Camarija - LMAO! You make a date with the proctologist almost sound like something a person should look forward to, but I'm still not convinced I want to go for a visit, lol.
    @Savior - Baby steps are good. And that happens to me constantly when pressing. Have an easy rep, add 10 or 15 pounds and I can barely move it.
    @Wolf - Agree with Eli - Those reps all look very good, and relatively easy, though looks of course can be deceiving. Your hard work on technique is definitely paying off.
    @Eli - Nice job just getting some work in. I've been mostly over covid for a couple weeks now, but my energy level still hasn't recovered. Took the entire week off from lifting because I was exhausted after working for 2 days, lol. Not pushing it too hard is probably the wise move.


    January 10, 2022: Good Morning
    155 pounds - 4 sets x 3 reps
    Planned for 6 sets of 3 at 70%. 155 is probably below 70%. Decided to stop at 4 sets since I'm not 100% comfortable with this lift. Would love feedback on the video below from anyone that's well versed in doing these. I do know that they feel about 200% better with the Yoke Bar than with a straight bar. Was feeling it in my hamstrings, glutes, and entire back. Not sure if that should be the case or not. But anyway, these felt decent. I've always kind of dreaded doing these in the past, but I'm feeling a LOT more comfortable doing them with the new bar now, so looking forward to doing them more regularly.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #17
    Time is Muscle ECGordyn's Avatar
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    Looks good, you guys, and I wish you all good luck with your endeavors. I can't promise I'll add anything interesting, but if I do, I'll join in.

    I've got zero interest in competition or grinding maxes or even strict training. I just want to stay healthy, feel good, and look good.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  18. #18
    Registered User WolfRose7's Avatar
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    Cheers guys.
    The top singles were 1@8s but errrd easier because it's week 1.
    The back off work for squats and deads this block is 70% daily erm for 6 sets of 4
    5 day full body crew

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  19. #19
    Registered User Filmbuff81's Avatar
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    Looking good everyone.

    Got back into the gym today.

    Still can’t taste food so I’m down like 7lbs just because I hate eating and so I’m mainly sustaining myself off protein shakes, bars, and a few other things.

    Won’t bother posting my training in here since gyms are still shut so it’s rather boring haha.

    I will say I’m glad I cut my Volume in half
    Today because I was winded lol.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  20. #20
    Registered User EliKoehn's Avatar
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    Originally Posted by Filmbuff81 View Post
    Looking good everyone.

    Got back into the gym today.

    Still can’t taste food so I’m down like 7lbs just because I hate eating and so I’m mainly sustaining myself off protein shakes, bars, and a few other things.

    Won’t bother posting my training in here since gyms are still shut so it’s rather boring haha.

    I will say I’m glad I cut my Volume in half
    Today because I was winded lol.
    Yeah, I think I can relate to this today. First working set rep of deadlifts and I could smell blood deep in my sinuses, and didn't have a lot of gas after the first couple of sets, so capped it at just 3 to reacclimate and get my foot back in the door.

    Deadlift:
    3 x 5 at 365

    These were somewhat tough, somewhat below my usual reliable intensity. Previous bench work had been more recent, so I think there is more detraining with this movement pattern going on, in addition to latent recovery and having missed lunch today. Will keep an eye on it going forward, but I anticipate it'll improve.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  21. #21
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Yeah, I think I can relate to this today. First working set rep of deadlifts and I could smell blood deep in my sinuses, and didn't have a lot of gas after the first couple of sets, so capped it at just 3 to reacclimate and get my foot back in the door.

    Deadlift:
    3 x 5 at 365

    These were somewhat tough, somewhat below my usual reliable intensity. Previous bench work had been more recent, so I think there is more detraining with this movement pattern going on, in addition to latent recovery and having missed lunch today. Will keep an eye on it going forward, but I anticipate it'll improve.
    Smart plan. No point killing yourself to “win the battle” only to lose the war but creating a recovery deficit instantly lol.
    the latest and greatest in training...or whatever.

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  22. #22
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    Yeah, hopefully I'm taking the right approach balancing recovery and continued training, because it looks like it's still talking to me unfortunately... Had a decent session today (but was still planning to do more). About halfway through, my stamina slumped notably and then I actually cut it short at the end because I suddenly broke into a cold sweat and felt faint like I was about to pass out, even after a few minutes of rest. Nothing intense by normal standards, either, so I'll have to take it a day at a time and might need to temper my expectations about going full-bore in the near future.

    A.S.
    Pull-ups:
    5 x 5 at bodyweight
    Squat:
    4 x 8 at 225

    A.S.
    Barbell Curl:
    2 x 8 at 95
    Standing OHP:
    2 x 12 at 95

    I was originally going to do 4 x 8 and then 3 x 12 on that latter pairing, but after that last OHP I started to feel ill and decided to call it. Pull-ups were way easier than I was expecting, however, and I probably ought to have just matched the squat volume. Squats were a bit tough bit I think I hit the sweet spot of difficulty with them being somewhat detrained, at a weight were there's no real risk of failure but it also requires some focus and effort.
    Bench: 320
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    Deadlift: 505

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  23. #23
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Yeah, hopefully I'm taking the right approach balancing recovery and continued training, because it looks like it's still talking to me unfortunately... Had a decent session today (but was still planning to do more). About halfway through, my stamina slumped notably and then I actually cut it short at the end because I suddenly broke into a cold sweat and felt faint like I was about to pass out, even after a few minutes of rest. Nothing intense by normal standards, either, so I'll have to take it a day at a time and might need to temper my expectations about going full-bore in the near future.

    A.S.
    Pull-ups:
    5 x 5 at bodyweight
    Squat:
    4 x 8 at 225

    A.S.
    Barbell Curl:
    2 x 8 at 95
    Standing OHP:
    2 x 12 at 95

    I was originally going to do 4 x 8 and then 3 x 12 on that latter pairing, but after that last OHP I started to feel ill and decided to call it. Pull-ups were way easier than I was expecting, however, and I probably ought to have just matched the squat volume. Squats were a bit tough bit I think I hit the sweet spot of difficulty with them being somewhat detrained, at a weight were there's no real risk of failure but it also requires some focus and effort.
    As someone who has had Covid twice now, all I can say is to just play it by ear for the first little bit.

    My first session back looked liked a deload session but was tough for me.

    Our gyms might actually open up next week so I’m just taking an extra week off to re-acclimate.

    As much as people like to brush Covid off as a a “cold”

    For some of us it is definitely a lot worse so unfortunately you may not be able to gameplan the same way you would come off the common cold.

    The metabolic and inflammatory issues that can arise from Covid, will sometimes make the first little bit back annoying.

    You might kill it next session. Its just a bit weird and unpredictable so training with a very neutral mind regarding loads is probably the way to go.

    I wouldn’t read too much into performance until you start feeling like yourself.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  24. #24
    Registered User EliKoehn's Avatar
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    Originally Posted by Filmbuff81 View Post
    As someone who has had Covid twice now, all I can say is to just play it by ear for the first little bit.

    My first session back looked liked a deload session but was tough for me.

    Our gyms might actually open up next week so I’m just taking an extra week off to re-acclimate.

    As much as people like to brush Covid off as a a “cold”

    For some of us it is definitely a lot worse so unfortunately you may not be able to gameplan the same way you would come off the common cold.

    The metabolic and inflammatory issues that can arise from Covid, will sometimes make the first little bit back annoying.

    You might kill it next session. Its just a bit weird and unpredictable so training with a very neutral mind regarding loads is probably the way to go.

    I wouldn’t read too much into performance until you start feeling like yourself.
    Thanks man. We'll see how it goes along moving forward. How's your own recovery been this time around?
    Bench: 320
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    Deadlift: 505

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  25. #25
    Registered User jademonkey's Avatar
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    In, at least to follow along.

    I also got COVID on the 1st so haven't been to the gym yet this year. Only a low fever for a day and a couple days of fatigue, but some rock scrambling last weekend gave me a sore throat. Just finally tested negative 5 minutes ago.

    Ready to go back to the gym, but also almost ready to hit the road full time (have been driveway surfing with family for a couple months). I hope to get to the gym regularly, but I doubt there will be any organization to my routine.

    I'd like to:
    Get more consistent and feel better benching heavy, get rid of the shoulder issues. Might have to back off for a long time and slowly build back up.
    Increase my squat. It's so low that I feel I should be able to increase it even without an ideal routine, as long as I regularly hit the gym.
    One arm pull up. Will be tough without a ton of training time.
    Deadlift... Idk maybe finally buy chalk? Lol.
    2022 -- Just maintaining and doing the van life
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
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  26. #26
    Registered User WolfRose7's Avatar
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    Covid Central.
    Just a short blip in a years solid training though guys, get what you can in without overdoing it.


    Brief summary of some of my d3 and d4 sessions

    105 x 1 @8 3ct Bench, pretty happy with this.
    75 x 5 Front Squat, lol definitely need to front more.
    Sumo with bands 110 x 5s, good fun.
    4 1m round deadbugs, easily hardest movement of the lot
    5 day full body crew

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  27. #27
    Registered User Filmbuff81's Avatar
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    Originally Posted by WolfRose7 View Post
    Covid Central.
    Just a short blip in a years solid training though guys, get what you can in without overdoing it.


    Brief summary of some of my d3 and d4 sessions

    105 x 1 @8 3ct Bench, pretty happy with this.
    75 x 5 Front Squat, lol definitely need to front more.
    Sumo with bands 110 x 5s, good fun.
    4 1m round deadbugs, easily hardest movement of the lot
    Yeah that’s what I’m driving at. Long run if the training is lacklustre for a bit it’ll contribute to overall progress even if it feels like it’s not.
    the latest and greatest in training...or whatever.

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  28. #28
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks man. We'll see how it goes along moving forward. How's your own recovery been this time around?
    Better than the first time.

    I was sick off and on for 2 months that time.

    This time the first 3/4 days sucked majorly but now I’m just tired, still coughing/hacking, and awaiting my taste to come back.

    I’m double vaxxed so I’m sure that’s helped since natural immunity + vax let’s things pass pretty fast.

    I had 2 really terrible days bookended with 2 ****ty days.

    Then there’s my dad who slept for 2 days then was fine lol.
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  29. #29
    Masstrophysicist Camarija's Avatar
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    I haven't used a pre-workout in a while, or any caffeine for that matter, for maybe 5 or 6 months.
    I'm in the last week of my first of three consecutive bulking mesocycles.
    Deload week coming up next week.
    So for fun I decided to try a promotional pre-workout that was given to me a while back.



    Only half a Scoop and holy wow, amazing concentration, laser focus, good energy.
    It didn't improve my lifts, but it made my session a lot more fun tbh.

    Does anyone here regularly use caffeine or pre-workouts?
    I've pretty much stopped using them except for rare occasions like at the end of a mesocycle.

    Cheers bros!
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  30. #30
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by Camarija View Post
    Does anyone here regularly use caffeine or pre-workouts?
    I've pretty much stopped using them except for rare occasions like at the end of a mesocycle.
    I start my day off with two cups of coffee and a drink mix that has caffeine in it, about 300mg total

    What’s in the pre workout, anything besides caffeine? I thought all the good ones have been taken off the market

    Yours says 1’3 DMAA, not sure if that’s the same thing that was in the original jack3d pre workouts, it’s banned in the US at least
    Best lifts:
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