The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[coachcalande]

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.)

Every football season I’d promise myself not to stop training…inevitably, the missed lifts, crappy diet, lack of sleep and mountain of stress piled up. I’d start the season benching 385 and finish benching 245. I’d peak again by around Feb/ March…

The period around 2008-2013 was pretty rough with a few moves, kids and job changes. My home gym stuff was in storage for most of that. But by 2014-2015 I was hitting 385-400 again.

The main thing is to fit it in where u can. Even simple bench, row, squat days 1-2 times a month is better than nothing.

[CW47]

Yes, life can be very phasic, and for most people their exercise regimen is going to ebb and flow

I've also found that some of my most productive lifting periods have taken place when I'm very pressed for time. It seems to create a sense of purpose - I only have 40 minutes today so I know I need to get in and get the work done. But it's also a very fine line and can become demotivating when feeling overwhelmed by other things.

Our mental, emotional, and physical states are constantly in flux, and exercise fluctuates along with them since everything is interlinked. Perfect adherence is unrealistic.

[coachcalande]

This is why my routine is structured the way it is.

Day 1- upper body pushes and pulls- if all I had was 5-10 min I can superset bench and rows, incline and lat pulls

I just build on that based on time to train. 35-40 min is a damned fine push n pull session, add in some iso work and im at 60-75 min

Day 2- squats-
Its squat and anything after that is gravy
Same deal, if all I have is 10
Min, 3 sets squats might be the goal.

Then I just build on that.

Isolation work always comes after the compounds so if I get to them its just the icing on the cake.

[SaviorSelfJT]

Glad the thread is back

2 days ago
worked up to 365 squat

Today
Squat
375x1
225x2x2

Bench
285x1
225x5

Pullups
3x3

[EliKoehn]

Flat Bench (T&G):
295 x 3, 3, 2.5, 1

Each set alternated by a single pullup. Going for 3x3 and failed halfway up on the final rep, then waited about a minute and finished it out with a single. Feels good handling this weight for triples again.

[coachcalande]

One year after my pec strain.

Bodyweight for reps bench press test.

https://youtu.be/s9DZR-uKM3U

285x7
285x6
285x6
285x6
285x6

Rows in between each set.

My actual weight is 282 but I figured it fluctuates anyway.

[CW47]

Good stuff Coach. I keep meaning to do the Bodyweight bench test, but then forget about it when I'm actually lifting. You definitely have me beat - my best guess is that I could do about 3 reps.


August 7, 2022
Bench Press: 130 pounds - 6 sets x 6 reps
Close Grip Bench - 30 Degree Incline: 115 pounds - 3 sets x 10 reps
Wide Grip Cable Row: 4 Chain x 30/26/25
Triceps Rope Pushdown: 2 Chain x 20/13/10

Had another lengthy break, trying to spend as much time as possible with the family before they left for their vacation. They left yesterday and will be gone for 3 weeks. I unfortunately couldn't join since I'm at a new job.

This will give me a chance to push myself when lifting. I usually have to hold back a bit because I need to be able to help out around the house, carry the little one around, walk up and down stairs without worrying about my legs giving out, etc. Don't need to worry about that stuff for the next several weeks, so I'll be pushing it hard.

Started a new program that I've designed for myself. It's heavily focused on Bench and Deadlift. It's a 6 workout cycle - Volume Bench A, Max Dead, Max Bench, Volume Dead, Volume Bench B, Speed Squat. Maybe an odd setup, but it's based upon what's worked for me in the past. I'll give it a good run and adjust if/when needed.

[EliKoehn]

Nice, and good luck on the new program! By the way, do you still use that bamboo bar for a "tough" bench variation at lower weight along the lines of the speed work? I remember a couple of years back you were working on incline with that thing.

Also, did you design it on any kind of theory or is it all intuitive based on your past success, as you say? The actual formality of programming is elusive to me, "seeing behind" things like fatigue management, the appropriate balance between volume, intensity and weight, etc.

[CW47]

Nice, and good luck on the new program! By the way, do you still use that bamboo bar for a "tough" bench variation at lower weight along the lines of the speed work? I remember a couple of years back you were working on incline with that thing.

Also, did you design it on any kind of theory or is it all intuitive based on your past success, as you say? The actual formality of programming is elusive to me, "seeing behind" things like fatigue management, the appropriate balance between volume, intensity and weight, etc.

Still have the Bamboo bar but haven't been using it - mostly because it's a pain in the backside to setup. At some point I'll probably buy the system they have designed for it, and get some kettlebells to hook up to it.

My program is based upon everything I've learned through reading, and through previous experience. The real driving force behind the program are my personal goals for the immediate future.

I designed it knowing what I want my focus to be (bench and deadlift), and knowing how I personally respond to different training approaches for each of those. This includes exercise selection, overall volume and how it's spread over a training week and cycle, recovery needs, intensity, etc. I've basically spent the last 2 years experimenting with different types of training and paying attention to how I react to them, and so I've learned a lot about what works and what doesn't for me.

I think that until there are really solid studies to guide programming it's going to continue to be an elusive formula. And even once there's solid, evidence based programming it will continue to be somewhat elusive due to the inherent differences between individuals. Just like people learn in different ways, people respond to training differently. There's always going to be an individuality factor which results in particular programs having a different degree of effectiveness for different people. This individuality factor needs to be figured out for each individual for them to find what works best for them. Maybe at some point far into the future people will be able to get a scan done that will tell them what's best for them based upon muscle fiber types, leverages, cardiovascular and nervous system fitness and so on. But for now I feel the best approach is to learn what's worked for others, and then go through a lot of trial and error...

[EliKoehn]

^^ Well once again, hope it goes well for you. Bench and deadlift are my favorite, too.

--

For mine any anyone else's potential encouragement...

Spoiler!

Somewhat dramatic in reference to something as casual as recreational lifting, but this scene has always spoken to me. There's something about the way that this movie depicts "The discipline of steel" - "The flywheel effect," as not only a theme, but some kind of idealized and cryptic prize of great value to be carried into life at large, when the world is cold, disappointing, deceitful, etc., which is powerful and consistently inspires me.

I love this movie and post stuff about it every so often, but in recent weeks my eagerness to train has been low, and this directly works against that lazy and weak mentality.

[EliKoehn]

A.S.
Flat Bench:
315 x 1, 1, 1, 1, 1, 0.5
Pull Up:
BW x 2, 2, 2, 2, 2 (I forgot one between sets - all @4-5, just greasing the groove and keeping my back tight)

Barbell Row"*
315 x 1, 1, 1, 1, 1, 1

*These all looked about like this. Not strict Pendlay, which I'm working towards, but all of them touched my upper belly (aiming for diaphragm) from a dead stop. I've never gotten more than two consecutive bench singles of 315 before, so getting 5 was a welcome surprise and this is a landmark day for me.

[CW47]

Nice session Eli!


August 8, 2022
Conventional Deadlift - 3 inch Deficit: 365 pounds x 1 rep [9.5 RPE]
Conventional Deadlift - 3 inch Deficit: 255 pounds x 3 reps

Happy I was still able to hit 365 on this after a really inconsistent last 3 weeks. Let's see where I can get to after a month or two of consistent work.

[RapidFail]

BENCH PRESS
10 x 66lb
5 x 94lb
3 x 121lb, 2.5 min rest
12 x 121lb (PR!), 2.5 min rest
9 x 121lb, 2.5 min rest
7 x 121lb, 2.5 min rest
6 x 121lb, 2.5 min rest
Added a fourth set. Sets were all 0-1 RIR

[veggie530]

This week is my "deload" week. Doing PPL x 1 this week with only one work set per exercise on my compounds and 3 sets of accessory work with light intensity.

BB Bench - 135 x 10, 185 x 5, 205 x 3, 225 x 14 (PR)
BB OHP - 95 x 5, 115 x 3, 135 x 11 (PR)
Weighted dips 55 x 17, 45 x 20, 19

Triset:
Weighted crunches 10 lbs x 50, 50, 40
Lying leg raises 3 x 25
0.1 mile 10% incline run in 1:20, 1:09 and 0:50

[SaviorSelfJT]

Had a few workouts over the past week that weren't notable, don't really even remember what I did

Today:
Squat-
385x1
315x4

Bench:
295x1
245x5

Going to do some other stuff later this evening (exercise bike, rows and maybe some other stuff)

[coachcalande]

Injuries!

Hurt my surgically repaired knee so going full blown maintaining mode.

Setting bench at 285 and SSB squats at 305
And will
Simply train multiple sets there. This will help me monitor strength as I reduce cals slowly. Setting cals at 3000 with 300
G minimum protein.

All other lifts will be by feel 6-20
Reps.

Im going just take a breaK from trying to pr bench and squats unless its rep prs.

[veggie530]

Injuries!

Hurt my surgically repaired knee so going full blown maintaining mode.

Setting bench at 285 and SSB squats at 305
And will
Simply train multiple sets there. This will help me monitor strength as I reduce cals slowly. Setting cals at 3000 with 300
G minimum protein.

All other lifts will be by feel 6-20
Reps.

Im going just take a breaK from trying to pr bench and squats unless its rep prs.

gains are gains amirite?

Did some "conditioning" today super setting

Farmer Carries / Sprints

100lbs (each hand) x 50 yards / Sprint 0:45 @ 10MPH
100lbs (each hand) x 40 yards / Sprint 0:45 @ 11MPH
100lbs (each hand) x 50 yards / Sprint 0:45 @ 10MPH
100lbs (each hand) x 60 yards / Sprint 0:45 @ 12MPH
135lbs (each hand) x 40 yards / Sprint 0:45 @ 12MPH
135lbs (each hand) x 30 yards / Sprint 1:00 @ 12MPH

Decline Crunch x 20, 15
Side Bend DB 75 lb x 25, 25
Cable Crunch 70lb x 30, 90 lb x 25

About 1.2 miles of sprinting and 270 yards of farmer carries with 100-135 lbs bilaterally. Grip strength was the limiting factor by far which is why I dropped to 40 and 30 yards. Annoying.

HR hit 190 after my 5th sprint, recovered to 148 by the time my 1 minute rest was up.

[MyEgoProblem]

This week I've actually trained.... Miracles.
2 good pushull sessions.

*Pulled 230kg 2ct paused sumo + backoffs
*Benched a smokey 130kg + backoffs

*180*3 rdls - grip went so bashed out 140*5x5
*Tshirt bench 80*5x12
Close grip
Feet up
Tng
Double minis
*ez bar skulls n blaster curls

Had a nice gpp session with some upper back and hammies getting a run out.

Injuries!

Hurt my surgically repaired knee so going full blown maintaining mode.

Bw. Down 12kg in 8 weeks

Ah **** coach. Sorry to hear that.. Gotta watch that rehab workload on your come back.

[EliKoehn]

Squat:
225 x 15, 245 x 12, 275 x 10, 295 x 8

As always, this was more intimidating than difficult, and once I buckled down to do each set, they were more manageable than I anticipated. The third set in particular felt relatively smooth and powerful, even on the final reps. Hit technical failure however on the last couple reps of the final, and decided to call it there. Was going to work up a little heavier on squat, then deadlift and do isos after, but after significant form breakdown I thought it best to call it there. The first two sets are new territory for me volume-wise, even though the weight is fairly light.

[CW47]

Good solid training all.
Congrats on the PR's RapidFail and veggie530!


August 9, 2022
Incline Bench Press - 30 Degree: 165 pounds x 1 rep [9 RPE]
Incline Bench Press - 30 Degree: 125 pounds x 3 reps
Face Pull: 2 Chains - 3 sets x 20 reps

Both the top single and the backoff work were well within my capability. Good starting point to build from. Primary focus today was on maintaining back tightness since I've had a habit of losing it at the bottom. Felt tight and strong out of the bottom today. Video of the incline work below.

[coachcalande]

Squat:
225 x 15, 245 x 12, 275 x 10, 295 x 8

As always, this was more intimidating than difficult, and once I buckled down to do each set, they were more manageable than I anticipated. The third set in particular felt relatively smooth and powerful, even on the final reps. Hit technical failure however on the last couple reps of the final, and decided to call it there. Was going to work up a little heavier on squat, then deadlift and do isos after, but after significant form breakdown I thought it best to call it there. The first two sets are new territory for me volume-wise, even though the weight is fairly light.

Nice!

Love the volume and weight there Eli.

[coachcalande]

This week I've actually trained.... Miracles.
2 good pushull sessions.

*Pulled 230kg 2ct paused sumo + backoffs
*Benched a smokey 130kg + backoffs

*180*3 rdls - grip went so bashed out 140*5x5
*Tshirt bench 80*5x12
Close grip
Feet up
Tng
Double minis
*ez bar skulls n blaster curls

Had a nice gpp session with some upper back and hammies getting a run out.



Ah **** coach. Sorry to hear that.. Gotta watch that rehab workload on your come back.

I have had two sessions since the initial injury. It seemed to happen on my last set of front squats which was a double. I just felt a really sharp pain and moved …the next workout I didn’t feel it until leg extensions. I’m obviously concerned that the repaired fake ligament has retorn or cartilage has (torn meniscus ) …both suck but the thing I worry about most is in having to have it repaired again. Not sure I could rebuild to 400 plus squats a third time.

In any case, so far I can still squat and do front squats for reps. There’s a dull ache most of the day with some clicking, grinding, bone on bone sensations. Needless to say, putting big numbers on hold, going the route of cutting back on cals and training more reps. 6-12 ish.

Weighed in at 281 this am.

[coachcalande]

Gained a rep
On my body weight challenge.

Weight 281.8
Bench 285x8

Hit my rows 288x8

Did really well with all of my presses and pulls today.

[EliKoehn]

Gained a rep
On my body weight challenge.

Weight 281.8
Bench 285x8

Hit my rows 288x8

Did really well with all of my presses and pulls today.

Thanks, on the squats. That lift is so mental. It's weird looking back, that the most intense individual squat day of the program I ran called for 290x10 (and then the x3 backoffs with one minute rest) was extremely intimidating at the time and quite challenging, but I worked up to close to this set casually now and it wasn't particularly scary or hard, once I had decided to just do it. Weird how your perspective changes as you progress.

Now that I'm in 3/4/5 territory and am more conscious of competitively impressive lifts, it doesn't even feel especially good at all (also, there are a number of teenagers at my gym outlifting me with much less time under their belt!); whereas, when I deadlifted 405 for the first time years back, I admittedly became proud and thought it was some kind of rare feat. For a young person well above 200 pounds who's been lifting for multiple years, it's now hard to see even my best performance as anything above par. Dunning-Kreuger effect, I suppose.

How did you your lifts go with the injury? Did it interrupt/impede anything?

[SaviorSelfJT]

Last evening I just did about 35 mins of bicycling

Today:
Squat-
365x1
335x2x2

Strict press: 195x1
Push press: 185x7

[SaviorSelfJT]

whereas, when I deadlifted 405 for the first time years back, I admittedly became proud and thought it was some kind of rare feat. For a young person well above 200 pounds who's been lifting for multiple years, it's now hard to see even my best performance as anything above par. Dunning-Kreuger effect, I suppose.

I feel that, and its something that messes with my head too

I remember like 10 years ago, a 700 deadlift was considered rare and made a name for someone. But now, search "700lb deadlift" in youtube and you'll get an infinite list of results from people you've never even heard of

[EliKoehn]

I feel that, and its something that messes with my head too

I remember like 10 years ago, a 700 deadlift was considered rare and made a name for someone. But now, search "700lb deadlift" in youtube and you'll get an infinite list of results from people you've never even heard of

Yeah, takes some of the thrill out of it for sure.. That's kind of a symptom of the larger problem of the ubiquity and oversaturation of the internet in general if you ask me, though.

Just worked up to an individual TNG bench set of 15 at 225. Comp benched 275 x 1, then went straight for the AMRAP.

[coachcalande]

Down to 280 this am.

I had set my body weight bench at 285. I got it for 8
,6,6,6,5 yesterday… I’m contemplating lowering that as I drop weight but I may wait until that 285 becomes a struggle. We will see.

Today is a rest day. Going after six meals, 500 cals each on avg. 3000 cals and between 350-400 G protein. Should hit about 200 g carbs which is plenty for me.

[veggie530]

Down to 280 this am.

I had set my body weight bench at 285. I got it for 8
,6,6,6,5 yesterday… I’m contemplating lowering that as I drop weight but I may wait until that 285 becomes a struggle. We will see.

Today is a rest day. Going after six meals, 500 cals each on avg. 3000 cals and between 350-400 G protein. Should hit about 200 g carbs which is plenty for me.

damn that's a lot of protein. Any routine lab work?

Yesterday I did

Chins
x5, 5, 5, 5, 10

Barbell Rows
135 x 10, 10, 10

Preacher curl 20 x 15, 15
Preacher Hammer Curl 20 x 15, 15 x 15

15% incline walk, 15 minutes, 0.9 miles

[EliKoehn]

Conventional Deadlift (Beltless/Raw Grip):
3 x 5 at 405 final reps @9, 10, 10