The 2022 Barbell Enthusiasts Collaborative Training Log & Hall of Fame

[CW47]

Regarding workout time, I've tried just about everything - even did 2-3 AM workouts at one point. I don't notice any major difference to be honest.

If/when it's a viable option I've found that mid-morning workouts (around 10 AM) work best for me. That's typically only an option on weekends though.

During weekdays it typically ends up being after dinner, in the 7-8 PM range. I ended up at this time because my partner isn't home until sometime around 8-9 PM most days. I try to make sure we have some time together after that. It makes it really difficult to get to sleep before 10:30-11:00 PM, and I need my sleep - makes early morning workouts not a good option. I try to keep my workouts as short as possible so they don't interfere too much with family time. I'm hoping to continue making progress with lifting, but I primarily do it to maintain strength and fitness to be healthy as I get older. I'll continue doing pretty minimalistic workouts even if I plateau at some point.

[coachcalande]

Regarding workout time, I've tried just about everything - even did 2-3 AM workouts at one point. I don't notice any major difference to be honest.

If/when it's a viable option I've found that mid-morning workouts (around 10 AM) work best for me. That's typically only an option on weekends though.

During weekdays it typically ends up being after dinner, in the 7-8 PM range. I ended up at this time because my partner isn't home until sometime around 8-9 PM most days. I try to make sure we have some time together after that. It makes it really difficult to get to sleep before 10:30-11:00 PM, and I need my sleep - makes early morning workouts not a good option. I try to keep my workouts as short as possible so they don't interfere too much with family time. I'm hoping to continue making progress with lifting, but I primarily do it to maintain strength and fitness to be healthy as I get older. I'll continue doing pretty minimalistic workouts even if I plateau at some point.

I’m off work, having coffee now…listening to a nice rain fall…will eat eggs and oats, wait about half an hour then train legs…later this afternoon, I’ll nap, wake and have a meal, coffee…..then train arms hard. This double split approach on leg/arms day has been fun. Gives me more rest time, tinkering with videos and stuff….yet does not steal any rest days from me. My rest days are “get crap done” days around the house. Lift days are lift days….don’t care if I do anything productive as long as I lift!

[coachcalande]

Gained three reps over previous best with ssb @305 lbs

Here is 305x9 on my P.I.T (performance improvement test)
https://youtu.be/3aP5WjUPUms

[CW47]

I’m off work, having coffee now…listening to a nice rain fall…will eat eggs and oats, wait about half an hour then train legs…later this afternoon, I’ll nap, wake and have a meal, coffee…..then train arms hard. This double split approach on leg/arms day has been fun. Gives me more rest time, tinkering with videos and stuff….yet does not steal any rest days from me. My rest days are “get crap done” days around the house. Lift days are lift days….don’t care if I do anything productive as long as I lift!

That's the cool thing...even though it varies enormously from one person to the next, we all seem to find what works best for us.

[coachcalande]

That's the cool thing...even though it varies enormously from one person to the next, we all seem to find what works best for us.

Exactly, I’d never have continued this for all these years had I stayed on the six days a week type programs popular to many of the bros.

I read one line that just spoke to me as evidence “many of the worlds biggest, strongest men, train just 3-4 days a week”- So I changed my plan.

Funny thing is that one of the reasons I changed to an every other day routine was to allow running days to be running days…I love running!


I alternated lifts and runs for years.

[EliKoehn]

Flat Bench (T&G):
225 x 12, 8, 8

Trained fasted today and didn't have as much energy. Going to switch to strength maintenance and focus on weight loss.

[CW47]

Bench Press: 185 pounds x 1 rep / 200 x Fail

Speed Bench: 135 pounds - 2 sets x 3 reps

Bench was okay today. Attempted 200 today, trying to beat my current PR of 195. Didn't get close on it. Seems like my max bench is staying pretty stable around 190-195 right now, and my higher rep work is still progressing. Not going to change much as long as I'm seeing progress on a cycle by cycle basis.

135 was just a bit too heavy for speed work. Didn't get through all the sets anyway.

Here's video of some of the ramp up reps and the max attempt:

[CW47]

Low Bar Squat: 285 x 1

Took video from behind, which I rarely do. My squat looks atrocious, lol. Feet too close together, legs unstable and shifting, and a variety of other issues. At least I'm aware now and can work on these things. For what it's worth, the final ramp up set at 265 was much better, and can be seen in the video as well.

[CW47]

Larsen Press: 175 pounds x 1 rep [8-8.5 RPE]
Close Grip Bench - 30 Degree Incline: 95 pounds x 8 reps / 115 x 8, 8
Pullup: 4 sets x 4 reps
Triceps Rope Pushdown: 2 Chains - 4 sets x 8 reps

Larsen Press went well. 175 was the weight I kind of had in mind that I'd like to hit and I managed to do it without much difficulty.
Started out too light on Close Grip Incline. Increased on the second and third sets and it was a real struggle at that weight. I'll look to hit all 3 sets at 115 next time.

Changing things up a bit since progress has slowed significantly. The core of what I've been doing will still be there, but it will be more of a conjugate hybrid with 2 max days and 2 speed days. Max days will be a heavy single at about 8.5-9 RPE. This lift will change on each of the first 3 weeks, and then I'll repeat the same lifts on weeks 4-6. I'll follow the max work up with a secondary lift that will be done for 3 sets of 8 and use double progression. I'll do it for a full cycle. This secondary lift will gradually get more specific with each cycle. After that is accessory work which I'll do when time allows.

[EliKoehn]

Good job CW. And was there a reason you chose the back angle? Seems like that's not ideal for a squat.

--

Fairly lackluster and off the mark day for me. I'm on vacation now, and so have been fairly libertine with diet and also haven't trained since my last post here. Went to the crowded gym near my apartment since I didn't have work (and my regular gym is next to my office) and it was extremely busy, even at 4:00pm, so there was little available equipment and I got cut off from some of it, as well.

Deadlift (Conv. Raw/Bare Grip):
135 x 8, 225 x 4, 315 x 3, 365 x 2, 455 x 2

Pull up: 8, 6 at BW (250ish)

Dip: BW x 8

Jogged one mile on a track in about 10:15.

Stamina was poor on the run, so I'm glad to be getting the gears turning again with that, as that's got to improve. It's probably in my best interest to prioritize athletic improvement over strength training for the rest of the year. Dips were actually somewhat difficult, but go figure, I haven't done them in months.

Open question to you all: what is one major pet peeve you have at the gym? It seriously rubs me the wrong way when people literally drop the deadlift bar from the very top of the motion, as in, releasing their grip and just letting it fall; especially when they're working with light weight. I see this from time to time and I usually confront people about it because I can't stand it. They think it makes them look stronger or something, but it's ironically easier to let it go than it is to aid in lowering it slightly. There was this guy here who could barely break the floor with 3 on his second set, and was slam dropping the two plates he had at the end of the preceding sets. It's going to damage the equipment, is needlessly disruptive to everyone around, and just makes you look like a wimp and douche at the same time to do that. Ok, rant over.

[RapidFail]

Due to an ongoing shoulder issue (most likely tendonitis/bursitis), I've switched to lighter, higher rep bench pressing for the time being. All work sets taken to 0-1 RIR.

10 x 66lb
5 x 88lb
3 x 110lb, 2 min rest
17 x 110lb (PR!), 2 min rest
11 x 110lb, 2.5 min rest
8 x 110lb, 2.5 min rest

[MyEgoProblem]

If its a tendonopathy
You may need to work further from failure than 0-1...

[CW47]

Eli - only did the back angle to get a different perspective. I also used to have some pretty noticeable hip shift, so I still like to check every now and then on heavier loads to see if it's creeping back in. Pet Peeve at the gym - when my son starts throwing his toys over the baby gate, lol.

Rapidfail - was thinking the same a Ego.


June 27, 2022
Conventional Deadlift - 3 Inch Deficit: 365 pounds x 1 rep [PR] @9 RPE
Stiff Legged Deadlift - 3 Inch Deficit: 225 pounds - 3 sets x 8 reps
Calf Raise: Bodyweight - 3 sets x 20 reps

Previous PR on the Deficit Conv Dead was 355 and this moved easier than that did.
Stiff Leg Deficits kick my butt every time. I'll keep increasing the weight on these weekly until I stall out.
First time I've done calf raises in like 4 years...

[coachcalande]

Making great progress on SSB squats.

This is a new PR 355x4

https://youtu.be/wLvQDlJdVD4


And another PR 365x3

https://youtu.be/jgYPTrKmfFY

*third rep depth

Here’s a set of pause squats- these have really helped me!

https://youtu.be/KKuLLGARFVc

As far as pet peeves and gyms…there’s a reason I lift at home.

Even at home though, peeves include bringing anything negative around me when I train, having to clean up after my son who sometimes places things in weird areas..Ie, can’t find lifting straps or knee wraps.

[jademonkey]

Squat - started with singles yesterday. Got 2 singles at 355. Getting back up there. Surprised at how well this low frequency is getting my numbers back up. Also 335x2, 325x3, 315x4, 305x5. Dumbbell bench, then left. 45 minutes total.

Might stay in town one more night to get another session in, but also kinda jonesing to head for Jackson Hole. I need a pull day though.

Prior workout did nothing but bench press. Felt better not doing bench after squats. Up to 255 for singles on bench.

[RapidFail]

If its a tendonopathy
You may need to work further from failure than 0-1...

Probably a good idea. The reason I mostly train close to failure is that I don't want to commit to training more than 4 hours per week. As it is, I go to bed at 8:30pm and get scarcely one hour of quality time with my wife each weekday and I know she wouldn't appreciate it if I started cutting into that time to train more.

I'm already growing and getting stronger at a very slow rate (maybe 2lb of muscle last year and only added 5-10lb to my lifts) so I'm concerned that training less intensely could result in even less, or no progress.

[MyEgoProblem]

Gutted.
Lost my training footage insta.
Can't remember the email, let alone the password..

https://ibb.co/WzTDKBH

Tore my **** up today deadlifting on an aggressive noodle bar with no chalk like a divvy. The ring finger just opened up

Street raw sumo! No belt, no chalk, just reg trainers.
140*1
180*1
200*1
220*1 lost all my calluses and pissed claret
230*1
240*1
Stopped here! Getting hella sore

Probably a good idea. The reason I mostly train close to failure is that I don't want to commit to training more than 4 hours per week. As it is, I go to bed at 8:30pm and get scarcely one hour of quality time with my wife each weekday and I know she wouldn't appreciate it if I started cutting into that time to train more.

I'm already growing and getting stronger at a very slow rste (maybe 2lb of muscle last year and only added 5-10lb to my lifts) so I'm concerned that training less intensely could result in even less, or no progress.

Better recovery could even give better overall gains in the long run anyways....

Plus.. If your hurting and you're pushing too hard.
If it going to get worse? What does that do to your progress?.

[CW47]

Coach - nice squatting!
Jade - You're maintaining REALLY well considering how inconsistent your lifting has been in recent months.
Ego - ouch!


June 28, 2022
Speed Bench: 135 pounds - 6 sets x 6 rep

Giant Set
Wide Grip Cable Row: 2 Chain - 3 sets x 20 reps
45 Degree Incline DB Press: 30's - 3 sets x 12 reps
Hammer Curl: 20's - 3 sets x 12 reps

Speed work was probably a bit heavy and slowed quite a bit toward the end. I will try it at the same weight again next week and see if it's any easier.
Accessory work went well. I'll be slow to increase the weight and reps on these for a while. Going to focus on increasing the rep quality since I've not really been doing accessory work in recent years.

[RapidFail]

Gutted.
Lost my training footage insta.
Can't remember the email, let alone the password..

https://ibb.co/WzTDKBH

Tore my **** up today deadlifting on an aggressive noodle bar with no chalk like a divvy. The ring finger just opened up

Street raw sumo! No belt, no chalk, just reg trainers.
140*1
180*1
200*1
220*1 lost all my calluses and pissed claret
230*1
240*1
Stopped here! Getting hella sore



Better recovery could even give better overall gains in the long run anyways....

Plus.. If your hurting and you're pushing too hard.
If it going to get worse? What does that do to your progress?.

I'll second the ouch! Increasing the RIR for the bench is definitely on the list of things I can do, I'm just not sure it's necessary yet. I'm also removing all direct shoulder work and doing light, high rep physio instead. After just three days of this approach my shoulder already feeling noticeably better and switching to lower weight and higher reps for the bench definitely feels much easier on the shoulder, while the stimulation to my chest (pump and soreness) is increased.

[Camarija]

I had been dieting hard for months and finally took a week+ break from my training and diet.

Went to train with a bro today for fun, nothing planned at all.

I hit a 130 kg bench press, 3 second pause, with ease.

I haven't trained bench press for at least 6 months!!!

It was glorious!!! And also not recorded lol



I'm going to start my training and slow bulk probably on Monday, and I'm planning on just bulking for at least the rest of the year.

Still natty for now! Going to give honest training another 2.5 years a go before I think about the dark side.

Cheers Brothers!

[EliKoehn]

That's amazing. Great job man!

[CW47]

That's awesome Camarija. Physique is looking great!


June 30, 2022
Speed Low Bar Squat: 185 pounds - 2 sets x 5 reps / 135 pounds x 5 reps
Speed Sumo Deadlift: 245 pounds - 3 sets x 5 reps

The first 2 sets of squats destroyed me. I could feel the muscle breaking down in my hamstrings. Legs were shaking just after these first 2 sets, and I'm quite sore today. This tells me that I've not been focused enough on moving the weight with speed, so it should be beneficial for me to do this regularly for a while. Had to dial it back significantly after those first sets at 185. I'll probably start out at 155 next time. Goal is to be doing 5x5's on both lifts, so I will keep building towards that.

[coachcalande]

315x6 ssb squats

Top of thighs parallel is my full potential so this is a nice clean set.
https://youtu.be/AF5pLnleem0

315x6,4,4,4
255 pause squats x 4 sets

[RapidFail]

Bench day again. I'm doing the close grip bench on the same day, so I thought I'd post that too.

BENCH PRESS
10 x 66lb
5 x 88lb
3 x 116lb, 2 min rest
14 x 116lb (PR!), 2.5 min rest
11 x 116lb, 2.5 min rest
10 x 116lb, 2.5 min rest
All sets 1 RIR.

CLOSE GRIP BENCH PRESS
12 x 116lb, 2 min rest
9 x 116lb, 2 min rest
7 x 116lb, 2 min rest
First set was 2 RIR and tied my PR - I'd have done another rep had I known! Second and third sets 1 RIR.

TBH my regular bench press looks like some people's close grip - my forearms are slightly inwards of parallel and my pinkies just touch the inside of the rings. That's just where I'm strongest and any wider seems to give my shoulders problems. For the close grip my hands are slightly inside my shoulders and they touch my chest on the way down, but I'm already getting a huge ROM so I'm not concerned.

[coachcalande]

My weight is creeping up. Still under 280

Bench yesterday
305x4
325x2
345x1
265x8
265x6

Some other heavy stuff:
Seated rows over 300 lbs
Barbell upright rows with 135

Posted video on my Twitter feed, some on YouTube.

As I am gaining size and strength back, desire and intent changes - notable that I WANT to lift heavy stuff vs some innate fear of injury that seems to concur with lower calorie consumption and body weight. There’s a lot to the instinctive nature of weight training.

[CW47]

Close Grip Bench Press: 175 pounds x 1 rep [9 RPE]
Incline Close Grip Bench Press: 115 pounds - 3 sets x 8 reps
Pullup: 4 sets x 5 reps
Triceps Rope Pushdown: 4 sets x 9 reps

Had a bit of a break since I was out of town for the holiday weekend.
Close Grip single moved smoothly. Setup was a little loose.
Incline got to the 9+ RPE range by the end. I'll increase weight next week and see how many reps I can get.
Pullups actually felt easier than last week despite increasing from 4 to 5 reps per set. Will keep this the same next week.
Pushdowns also got to the 9+ RPE range. Will keep this the same next week.

[EliKoehn]

I've been gone all week too on a road trip with some friends. This is the longest I've gone without training in quite a while, so we'll see how it affects performance.

[coachcalande]

Absolutely on FIRE

PR 355x5 here. Also hit 375x3 though third rep could have been better.

https://youtu.be/QDwRKlsXZ9o

At the moment seriously contemplating 400x1.


…here it is!

https://youtu.be/hswtlPSFvF4


And here it is a second attempt just for my own satisfaction.
https://youtu.be/ocDBTU_SK4I

So now time for four backoff sets with pauses.


Todays leg training summary:
SSB squats
2 warmups
355x5 (PR)
375x3 (PR)
400x1 (PR)
400x1 just to be sure
Pause squats
285x6, 5,5,5

Leg extensions 4x12-15
Leg curls 4x12-15 with rest/pause reps.

[EliKoehn]

A.S.
Flat Bench (T&G):
Bar x 12, 135 x 8, 185 x 5, 225 x 4, 275 x 3, 295 x 1.5, 1, 1
Pull Up:
BW x 1 between every bench set, all very quick and easily managed

A.S.
Pendlay Row:
5 x 8 at 225
Dips:
5 x 8 at BW

A.S.
Standing OHP:
135 x 5, 4, 4
Barbell Curl:
115 x 5, 5, 5

A.S.
Lateral Raise:
25s x 12, 10, 10
Decline Sit Ups:
3 x 12 at BW

Machine Cardio Row:
1 500m sprint in 1:49

--

I had written out a little more than this and a few of these sets fell short of the original target. Definitely felt some detraining going on after nearly two weeks of a break, especially on stamina, but I'm confident that I'll bounce back quickly upon getting consistent.

[coachcalande]

Been doing these pause squats for a few sets every workout. They are MAGIC for gains.
https://www.youtube.com/watch?v=KKuLLGARFVc