2023 Collaborative Training Log and Discussion

[CW47]

This place is getting bombarded with chyld pron spam... If the end is nigh, it's been nice knowing you all.

[SaviorSelfJT]

This place is getting bombarded with chyld pron spam... If the end is nigh, it's been nice knowing you all.

Yeah I saw a misc thread about it. I had seen random spam threads at the forum summary page but I didn’t realize how bad it’s gotten until today

It’s crazy how these popular these forums are now vs a decade ago

—-

I’d like to continue this thread even if bb forums go dark. Maybe there’s some other forum we could register and make a thread. Keep using this place, and if it unexpectedly goes offline we’d switch

[BeginnerGainz]

Yeah I saw a misc thread about it. I had seen random spam threads at the forum summary page but I didn’t realize how bad it’s gotten until today

It’s crazy how these popular these forums are now vs a decade ago

—-

I’d like to continue this thread even if bb forums go dark. Maybe there’s some other forum we could register and make a thread. Keep using this place, and if it unexpectedly goes offline we’d switch

We could make our own forum.

With blackjack! And hookers!

[coachcalande]

I have a forum called “coach calandes war room” - theres a miscellaneous area where I have been keeping something of a backup journal anyways. Please, we do lose this place, feel free to join the war room.its a free proboards forum. Ive had it since maybe 2005 or 2006 I think.

[coachcalande]

Todays bench work. Free weight singles.

315x1
325x1

https://youtu.be/9FfYiC82YUc

325x1

Back off sets at 275.

IncLines
225x8
275x2

https://www.youtube.com/watch?v=TGB_PDR2Wzc
Back down to 225 for two more sets

Doing pretty well with my new diet and hybrid cross training at age 56.

[BeginnerGainz]

14# Medicine ball slams 3x3

High incline Smith wide grip press
~152.2x5
~140x7

Pronated grip lat pulldowns
~160x8, 7, 6

Smith incline close grip pushups
~20, 18, 14

Pronated CSR machine
~105x11, 12, 11

[CW47]

I'm fine with using Coach's site. The main draw of using an existing forum that's focused on this subject is the opportunity to interact with other like minded individuals. Without that dynamic I suspect things would get stale relatively quickly. This is one of the main reasons I haven't just started up a new site. Even within this thread there have been few people that have consistently posted for any length of time. If we lose the opportunity for new people to join in it's likely not going to last very long.

A quick search turned up a few existing forums that could be options as well:
https://www.ugbodybuilding.com/
https://www.theironden.com/forum/
https://www.exodus-strength.com/forum/

Thoughts?

[coachcalande]

I'm fine with using Coach's site. The main draw of using an existing forum that's focused on this subject is the opportunity to interact with other like minded individuals. Without that dynamic I suspect things would get stale relatively quickly. This is one of the main reasons I haven't just started up a new site. Even within this thread there have been few people that have consistently posted for any length of time. If we lose the opportunity for new people to join in it's likely not going to last very long.

A quick search turned up a few existing forums that could be options as well:
https://www.ugbodybuilding.com/
https://www.theironden.com/forum/
https://www.exodus-strength.com/forum/

Thoughts?

The ironden very nearly closed. The creator uses twitter now. Twitter is very active wity support and motivation.

[BeginnerGainz]

I'm fine with using Coach's site. The main draw of using an existing forum that's focused on this subject is the opportunity to interact with other like minded individuals. Without that dynamic I suspect things would get stale relatively quickly. This is one of the main reasons I haven't just started up a new site. Even within this thread there have been few people that have consistently posted for any length of time. If we lose the opportunity for new people to join in it's likely not going to last very long.

A quick search turned up a few existing forums that could be options as well:
https://www.ugbodybuilding.com/
https://www.theironden.com/forum/
https://www.exodus-strength.com/forum/

Thoughts?

Exodus is a good one.

[CW47]

Exodus is a good one.

Yeah, I lurked there for a while a few years ago and the people generally seemed to give good advice. I liked the vibe. The only real drawback for me is the fact that it's outdated forum software.

[BeginnerGainz]

Yeah, I lurked there for a while a few years ago and the people generally seemed to give good advice. I liked the vibe. The only real drawback for me is the fact that it's outdated forum software.

Forums in general seem to be a dying breed.

Which is a shame.

[CW47]

Forums in general seem to be a dying breed.

Which is a shame.

I think I always have love for forums. They provide a great information resource to be tapped into, and are a far better way than social media to connect and have meaningful discussion. If the medium dies I'll undoubtedly be one of the last ones holding on.

FWIW, I'm planning to join Exodus and start cross posting my log over there. If some others end up joining we can start up a collaborative thread as well. Having said that, I'm still 100% open to another option if there's a different consensus, and plan to continue posting here for the foreseeable future as well.

[CW47]

Seated Overhead Press
125 pounds x 1 rep [PR]
100 pounds x 3 reps

DB Front Raise
17.5's - 3 sets x 12 reps

Pressing is improving quickly! About 3 weeks ago I maxed out my Push Press at 115 (granted, I was way detrained on it at that time), and now I hit 125 strict quite easily. It was definitely less than a 9 RPE. Almost loaded up 135 but decided there was no reason to push things right now. Pressing has always been a grind to me and this is the first time I've ever seen noticeable progress in a short period of time. I know it's not sustainable, but it feels really good to be making such clear progress right now.

[Camarija]

We could make our own forum.

With blackjack! And hookers!

I'm not moving until the forum officially closes down

However... I am setting a deadline for backing up my years of journals onto the cloud
Sunday, January 22

---

In other news, 1 week into my diet. It sucks.

I lost several pounds this first week, most of which is water weight, and boy do I feel light headed and nauseous.

I recalibrated my training volume to be much less, at least until I get used to the calorie deficit.

Upper / Lower / Rest / Repeat

Upper Day (A) / Upper Day (B)

Lower Day (A) / Lower Day (B)

Hammer Strength ISO Chest Press 3 warm up sets 2 work sets Hammer Strength ISO Decline Chest (A)/ Pec Dec (B) 1 warm up set 1 work set Pull Up (A) / Pull Down (B) 3 warm up sets 2 work sets Chest Supported T-Bar Wide Pronate Grip 1 warm up set 1 work set Cable Cross Lateral Raise 1 warm up set 3 work sets Cable Cross Face Pull 1 warm up set 3 work sets French Press 2 warm up set 2 work sets Cable Triceps with Rope Attachment [Overhead / Pushdown Superset] 1 warm up set 1 work sets Hammer Strength Seated Bicep Preacher Curl 2 warm up set 2 work sets Hammer Strength MTS Biceps Curl Machine 1 warm up set 1 work sets

Cybex 60 degree Calf Raise 1 warm up set 2 work sets Seated Calf Raise 1 warm up set 1 work set -=Superset=- Hip Adduction with 2 second pause 2 work sets -=Superset=- Hip Abduction with 2 second pause 2 work sets Front Squat (A) / Cybex Squat Press (B) 5 warm up sets 2 work sets Leg Extension 1 warm up set 1 work set 45 Degree Back Extension (A) / Booty Builder Hip Thrust (B) 3 warm up sets 2 work sets Prone Leg Curl (A) / Seated Leg Curl (B) 1 warm up set 1 work set Abdominal Crunch Machine 1 warm up set 3 work sets -=Superset=- Leg Raises 1 warm up set 3 work sets

Weekly Volume

Chest / Back / Side Delt / Rear Delt / Tricep / Bicep - 7 sets

Quad / Calf / Abs - 7 sets
Hamstring / Adductor / Abductor - 4.666 sets
Glute - 2.333 sets

[coachcalande]

Have a calf strain. This is a win for the smith machine as I was able to squat safely there. Five sets of squats, pyramid amrap and then three sets leg ext. my legs are taxed by the sprints and jogs so nothing close to impressive but at least a maintenance lift of sorts.

The trade off is worth it.

[BeginnerGainz]

Deadlift off 1” deficit
~415x2

Notes: still getting used to pulling with straps to avoid the mixed grip, even though mixed grip right now is stronger for me.

Crazy how much a small deficit makes a lift that much harder. I can pull 495 for reps off the floor but attempted it for fun before that double after my warm up of 405, and it got to knee level before my back was like “nope”.

Back extensions
~14, 14

Lumberjack squats (weight only)
~90x10, 9

Side planks 3x30 seconds per side

[EliKoehn]

I've been in Sweden for about the last two weeks and haven't trained at all. Ate relatively sparsely but with fairly libertine choices. Finally back in Germany and got in a good session at the gym I registered at. I knew beyond a shadow of a doubt that the hiatus and eating less overall would spell more detraining, so it was pleasantly surprising that this workout was decent even though performance proved to be down as expected. My clothes are fitting a bit looser but I've begun to look somewhat smaller up top.

(In KG)

A.S.
Flat Bench:
4 x 8, 1 x 7 at 90
Pull Up:
3 x 5, 2 x 4 at BW

Standing OHP:
3 x 8, 2 x 7 at 40
Pendlay Row:
5 x 8 at 90

Hammer Curl:
2 x 3 w/ 22.5s, 1 x 10 w/ 10s
Lateral Raise:
3 x 10 w/ 10s

[CW47]

High Bar Squat
145 pounds - 3 sets x 8 reps

Hyperextensions
Bodyweight - 3 sets x 12 reps

Pin Squat
135 pounds - 3 sets x 8 reps

Leg Extension
50 pounds - 3 set x 12 reps

Still adjusting to the volume. Legs were wobbly and sore by the end of this workout.

[CW47]

Push Press
100 pounds - 6 sets x 6 reps

Seated Overhead DB Press
40's - 3 sets x 8 reps

Wide MAG Lat Pulldown
90 pounds - 3 sets x 12 reps

Tricep Pushdowns w/strap
20 pounds - 3 sets x 15 reps

[coachcalande]

Seem to be staying strong without carbs.

335x1 bench this am

https://youtu.be/NqqtLYGCcB0

[EliKoehn]

Seem to be staying strong without carbs.

335x1 bench this am

https://youtu.be/NqqtLYGCcB0

Nicely done! Definitely looked submaximal.

[BeginnerGainz]

14# medicine ball slams 2x5

Strict press
~105x1
~100x6, 5, 6

Split squats
~65x11, 10, 11

Chin grip pulldowns
~170x8, 7, 7

Seated leg curls
~90x9, 11, 11

[CW47]

Floor Press
175 pounds x 3 reps

Sumo Deadlift
415 pounds x 2 reps

Today's mission was to see how many reps I could do with a weight that's around 90% of my PR. It went well. This tells me I'm retaining most of my strength on these lifts despite doing them once every 10 days or so.

[coachcalande]

Todays deads.

https://youtu.be/CseefP7FMCY

Sets of 3 at 400.

Glutes are fatigued from running, overall lower body takes a strength hit during jogs, sprints, lifts due to recovery and fatigue piling up. Right now, Im ok with it.

[EliKoehn]

Quick question: do any of you know how likely it is that an unmarked bar is exactly 20KG? I am pretty detrained right now, but I notice that the benching in particular seems to have suffered inordinately in that regard, which is a bit strange since it was the exercise which recently got too much attention and was in pretty good trim right up until I left. It seems to be a general consensus that training with unfamiliar equipment always feels heavier somehow, but the bar also looks a bit different (no notches, seems longer, has spiral grooves on the ends, etc.), so I'm not sure if it is the same as the ones I always used in America which were marked as 45lbs. I'm going to assume it is and also not kid myself that I've gotten weaker, but if there's any telltale thing which would mean that it's heavier that someone knows about, please let me know.

--

(In KG)

Flat Bench (T&G):
2 x 8, 2 x 6 at 100

Deadlift:
3 x 3 at 170, 2 failed single attempts at 220 (one about 3-4" off the ground, the other about 1")

A.S.
Supinated DB Curl:
4 x 10 w/ 15s
Lateral Raise:
4 x 10 w/ 10s

Standing OHP:
20 x 10, 40 x 8, 50 x 4

[paulinkansas]

[coachcalande]

Quick question: do any of you know how likely it is that an unmarked bar is exactly 20KG? I am pretty detrained right now, but I notice that the benching in particular seems to have suffered inordinately in that regard, which is a bit strange since it was the exercise which recently got too much attention and was in pretty good trim right up until I left. It seems to be a general consensus that training with unfamiliar equipment always feels heavier somehow, but the bar also looks a bit different (no notches, seems longer, has spiral grooves on the ends, etc.), so I'm not sure if it is the same as the ones I always used in America which were marked as 45lbs. I'm going to assume it is and also not kid myself that I've gotten weaker, but if there's any telltale thing which would mean that it's heavier that someone knows about, please let me know.

--

(In KG)

Flat Bench (T&G):
2 x 8, 2 x 6 at 100

Deadlift:
3 x 3 at 170, 2 failed single attempts at 220 (one about 3-4" off the ground, the other about 1")

A.S.
Supinated DB Curl:
4 x 10 w/ 15s
Lateral Raise:
4 x 10 w/ 10s

Standing OHP:
20 x 10, 40 x 8, 50 x 4

There are definitely some bars that are 55 pounds instead if 45. What’s funny is that they are not marked in any way that I have found. There are also some 35 lb bars but they are obviously shorter.

Not sure if thats what yiu are asking but in my manynyears in different gyms, schools, etc, its been frustrating to see bar length and thickness difference but no weight marked.

[coachcalande]

My son hit two singles of 275 on bench press today.

Hes come a long way from using 65 lbs 2.5 years ago ha ha

[BeginnerGainz]

Quick question: do any of you know how likely it is that an unmarked bar is exactly 20KG? I am pretty detrained right now, but I notice that the benching in particular seems to have suffered inordinately in that regard, which is a bit strange since it was the exercise which recently got too much attention and was in pretty good trim right up until I left. It seems to be a general consensus that training with unfamiliar equipment always feels heavier somehow, but the bar also looks a bit different (no notches, seems longer, has spiral grooves on the ends, etc.), so I'm not sure if it is the same as the ones I always used in America which were marked as 45lbs. I'm going to assume it is and also not kid myself that I've gotten weaker, but if there's any telltale thing which would mean that it's heavier that someone knows about, please let me know.

--

(In KG)

Flat Bench (T&G):
2 x 8, 2 x 6 at 100

Deadlift:
3 x 3 at 170, 2 failed single attempts at 220 (one about 3-4" off the ground, the other about 1")

A.S.
Supinated DB Curl:
4 x 10 w/ 15s
Lateral Raise:
4 x 10 w/ 10s

Standing OHP:
20 x 10, 40 x 8, 50 x 4

Post pictures of the bar itself if you can. May very well be a squat bar.

[MyEgoProblem]

We could make our own forum.

With blackjack! And hookers!

Ahh a bending unit