2023 Collaborative Training Log and Discussion

[coachcalande]

Tried a seated OHP with 240. Failed.

Just couldn’t lock it out.

Rest of sets were 165, 175, 175 for 4-6 reps

Upright rows with 115, 125 for four sets 6-8 reps

Added 3 lbs to my dbs for side laterals.

Finished up,with ez curls, alt db twist curls, pushdowns and skull crushers

[CW47]

Solid workout Coach. Your son is putting up big numbers. How old is he again? 16?


On another note, after spending a fair amount of time at Exodus Strength (https://www.exodus-strength.com/forum/index.php) over the last week I've come away very impressed with the site and the members. Nearly everyone that's active there seems to have many years of experience and there's a lot of intelligent conversation. There's much more depth to the discussion than there generally is on this site. It's certainly less populated and doesn't have the regular influx of new lifters, but it's still pretty active. The Training Log section is nearly as active as it is here. VERY highly recommended.

The only thing keeping me here at this point is this group, and I'll definitely be continuing to participate in the thread and follow along with how everyone is doing. I'm not doing much else here now though, and have been spending much more time at Exodus. I already have a log setup there, and at some point soon will likely stop updating my log here.

Just be aware that there's more to the Registration process at Exodus than meets the eye. They put a measure in place to prevent the sort of spam issue we're seeing here. Basically, anyone who doesn't read the stickies before trying to join up will not be able to register. Reference this link for the correct answers to the registration questions if you're interested in joining: https://www.exodus-strength.com/foru...279868#p279868

[CW47]

Seated Overhead Press
85 pounds - 6 sets x 6 reps

Seated Overhead Pin Press
85 pounds - 3 sets x 10 reps

Upright Cable Row
10 pounds - 3 sets x 12 reps

DB Lateral Raise
15's - 3 sets x 12 reps

If anything the pressing work is getting easier each week right now, despite the weekly weight increases. That's obviously a good sign.

[SaviorSelfJT]

That bar might be a specialty squat bar that can weigh like 60 or 65lbs. But that’s pretty rare equipment and AFAIK only used by the multiply squatters doing like 1300lbs. It would have a thicker than normal diameter

——

Did a couple more starting strength workouts. Still hitting all my reps, though I’ve been close to failing on deads

[EliKoehn]

Thanks for the feedback on the bar - I took a few pictures of it this session, but the last several times I tried to attach a photo here, it tried to load endlessly and then eventually failed, whereas it used to work fine in the past. I don't have an Imgur account or anything, but is that necessary now to upload photos here? I'll be using this gym for the next several weeks, so I think it will be worth knowing.

@CW, out of curiosity, besides the (perhaps legitimate) risk of the site here shutting down, what other reason in your opinion is there exactly for wanting to switch to another one? Even if there wasn't a morass of (increasingly weird/concerning) spam, most of the main boards tend to be almost entirely references to basics and conversations about them to new posters (while no one here is unfamiliar with them), although there are interesting threads here and there. While it's just an internet board of course and I don't know any of you in real life, I feel like it's kind of a tight-knight group for the sake of training and I enjoy the "iron sharpening iron" effect of having a common log with everyone else, personally. That said, the spam is getting worse and worse, so the site going down the toilet doesn't seem completely unlikely anymore. I remember it being a Misc joke a couple of years ago which I fell for at the time, but this seems real and nobody could coordinate this level of trolling. Hope we don't lose the site here.

--

Finally getting some skin back in the game (with deadlifts at least)! This is about 90% of my normal "par" 5x5 when I've been doing them regularly. The first set felt @10, then they got progressively very slightly easier, the last being probably @8.

Conventional Deadlift (raw, reverse):
5 x 5 at 170kg / 376lbs

Pullups:
3 x 4, 2 x 3 at BW (first two sets on rings; interesting how much more I felt my chest activate)

Supinated DB Curl:
3 x 15 w/ 10s/22s

DB Hammer Curl:
3 x 15 w/ 10s/22s

[BeginnerGainz]

High incline Smith press
~170x4
~155x6, 6

V grip lat pulldowns
~160x9, 8, 8

Smith incline pushups
~20, 15, 19

Pronated CSR machine
~112.5x13, 12, 11

Lu Raises
~10x 12, 12

[CW47]

@CW, out of curiosity, besides the (perhaps legitimate) risk of the site here shutting down, what other reason in your opinion is there exactly for wanting to switch to another one? Even if there wasn't a morass of (increasingly weird/concerning) spam, most of the main boards tend to be almost entirely references to basics and conversations about them to new posters (while no one here is unfamiliar with them), although there are interesting threads here and there. While it's just an internet board of course and I don't know any of you in real life, I feel like it's kind of a tight-knight group for the sake of training and I enjoy the "iron sharpening iron" effect of having a common log with everyone else, personally. That said, the spam is getting worse and worse, so the site going down the toilet doesn't seem completely unlikely anymore. I remember it being a Misc joke a couple of years ago which I fell for at the time, but this seems real and nobody could coordinate this level of trolling. Hope we don't lose the site here.

A potential shut down, or the site simply being completely overrun by spam, is the ONLY reason I have been looking into alternatives.

Now that I've had a look though there are other reasons that a person might consider moving to a different site. The primary draw for me is a higher level of experience, understanding, and discussion. As you said, a lot of the discussion on this board revolves around beginners and the same discussions repeat themselves over and over and over again. That gets old for me really quickly. I prefer to interact with people that are closer to my level experience or beyond that, because that's the best way for me to learn and improve.

[MyEgoProblem]

Deads.
220kg *4@7

Deads..
220kg *10 off low blocks@7

Sumo
220kg *10 off low blocks@6

Trap deads
220kg *12 reps off floor @7


Trap bars... Easy mode to add plates for no benefit.
Not even worth my time having to band plates together so they stay on the sleeves.

Like most leg press setips. Designed for the ego.

I won't be going anywhere else, unless I've already got an account made.

[CW47]

I'm with you 100% on the Trap Bar. But that's in the context of trying to increase my deadlift and squat. I feel like it doesn't benefit either of those as well as other alternatives do. I had it scheduled for my current cycle and removed it out after the first week because of this.

For me, it CAN be a good fit still as a variant during times when I 'maxing out' regularly. And it definitely can be a good option for anyone who's not concerned about deadlift or squat specifically. But it's not something I'll be using with any kind of regularity.

[EliKoehn]

I'm with you 100% on the Trap Bar. But that's in the context of trying to increase my deadlift and squat. I feel like it doesn't benefit either of those as well as other alternatives do. I had it scheduled for my current cycle and removed it out after the first week because of this.

For me, it CAN be a good fit still as a variant during times when I 'maxing out' regularly. And it definitely can be a good option for anyone who's not concerned about deadlift or squat specifically. But it's not something I'll be using with any kind of regularity.

This 100%. I agree too. Still, though, that was some monster weight to be doing for reps, even if it's an easier variation. At a certain level of weight though, it's just as legitimate as anything else, but the standard should be even higher than conventional deadlift or squat IMO.

--

Alright, finally made my normal 4x8 bench minimum again. Looks like I've lost a little bit of weight too, but I haven't weighed in a long time so that may not be true. Since I deadlifted yesterday and since I know that it is going to be very detrained as well, I just wanted to grease the groove on the squat movement pattern today.

(KG)

Flat Bench (T&G):
4 x 8 at 100
Air Squats:
5 x 15 at BW
Lateral Raise:
4 x 8 w/ 12.5s

[CW47]

Low Bar Squat
295 pounds x 1 rep

Had planned to do more after working up to a top single, but this one wiped me out. It was about a 10 second rep. Thought I was going to pass out part way through it, lol.


Edit: Ended up doing my 12 year old's Pull workout with him a couple hours later. Inverted Rows, Straight Arm Pulldowns, Incline Curls, Single Leg Curls, and Planks. Nothing too taxing.

[coachcalande]

I wish I could post photos and videos here as easily as I can on twitter.

My son is 16.

This past year hes had some ups and downs due to football injury and illness but hes put more than 70 pounds on his bench and these are all numbers he will soon break as hes in a mass growth spurt

Bench 275
Squats 335x3
Deads 385


He hasnt deadlifted fresh in awhile, hes been doing them after squats. Its an area that Im pushing him to pay more attention to for a bit. His squats (video on my twitter timeline) are arguably the best squats I have ever seen from a kid his age, perfect form.


Noww his numbers aren’t earth shattering but the gains are undeniable and coming fast. It’s awesome to watch a young kid dial in and have that inner drive.

He trains on the same upper/off/lower plus arms/off split that I have used. Volume is 8-12 sets to failure or at least close to failure. Hes eating 5-6 times a day.

[Camarija]

Diet update:

Lost 9.1 lbs in 2 weeks

Most of that is water weight from cutting out carbs except for 5 bananas a day

Slowly getting used to the diet, lightheaded and weak, almost fainting during workouts, so I cut my workout volume, increased warmups and rest times

I cut frequency further, using my free time to jog with my dog, getting to know my neighbors better, doing community things

13 weeks of duet to go, I'll slowly ramp up frequency, then volume.

Doggo Picture:

Spoiler!

I took him in from the wild. Found him eating a goose on the golf course protecting another puppy several months ago.

I already have a log setup there, and at some point soon will likely stop updating my log here.

RIP

I'm sure we'll be moving there eventually once the forum officially dies

the last several times I tried to attach a photo here, it tried to load endlessly and then eventually failed, whereas it used to work fine in the past.

I use imgbb.com
No account necessary

Alright, finally made my normal 4x8 bench minimum again.

...

Flat Bench (T&G):
4 x 8 at 100

Nice

Your strength is still there, specificity training will get you back to old numbers quick.

His squats (video on my twitter timeline) are arguably the best squats I have ever seen from a kid his age, perfect form.

That's the best, I'm happy for your son

He trains on the same upper/off/lower plus arms/off split that I have used.

I'm running this split for my extreme calorie deficit now. It's enough frequency, and leaves a lot of time forliving your life amd doing things. Being happy on an extreme deficit is definitely important.

[CW47]

Coach - I was thinking he was 16. That is awesome that he's interested in lifting at this age and progressing quickly.

RIP

I'm sure we'll be moving there eventually once the forum officially dies

I should clarify that when I say I will likely stop updating my log here, I'm referring to my solo thread on this forum, NOT this thread. I'll continue to participate and share updates in this particular thread as long as you all are here.

[BeginnerGainz]

Worked on back squats again with baby weight. Elbows, wrist and shoulders hate me. But I devoted this year to improving things I suck at, so I’m gonna get back up the 400 lbs squat club.

Worked on front squats, too. Wasn’t horrible.

Then for sh!ts and giggles, did some hella light push presses cause they’re fun.
95x 5, 6, 7, 8

Snatch grip RDLs
185x9, 10

Did not like it at all. Felt it more in my traps than my PC.

Regular ass RDLs (just right)
185x10, 9, 10

Leg extensions 70x12, 11, 14

[SaviorSelfJT]

Hope this isn't real -- https://forum.bodybuilding.com/showt...hp?t=182704833

If this place goes down, I'll join exodus

--

Anyway, did about 40 mins stair climber today. Goodbye gains I've made on squats

[CW47]

That link doesn't work for me Savior - what was it about?


January 26, 2023
Overhead Press
115 pounds x 1 rep
95 pounds x 3 reps

DB Front Raise
15's - 3 sets x 15 reps

[BeginnerGainz]

Worked up to top single push presses
~140x1, 142.2x1, 145x1

Chin grip lat pulldowns
~170x10, 8, 7

Flat DB bench (dat dere stretch)
~40x15, 15, 15

Leg press
~360x18, 15, 19

Notes: this is an old leg press. Angle is higher than a usual 45’ machine. If I had to describe the motion, it is almost like an upside down hack squat.

Also, ouch.

Back extensions
~19, 15, 15

Seated cable facepulls
50x12, 11, 12

[MyEgoProblem]

Sooo..
Squats today.

First time i tried anything but a warmup as my shoulders hate straight bar now cos i can't have my wrists back from work injuries.

Up to a really easy 200kg Hibar to ipf depth.
Some paused zombie fronts.
Then 3 hard work sets on the hack sled.

Skipped ham curls & quad exts and Session derailed by work. Pissed me off.

But the bar felt ok by the end of squats, just can't do the old comp lowbar i used to yet. May or May not get that back. Mobility isn't just - do it till it improves.

And...
Bench few days ago.
Dead bench vs double monsters.
Humbling as ****. Hundo naahhh.
Left me very tender.
Finished with bro volume on the hammer press.
And about 1000 band tugs.

Passable few days. Volume wasn't high, intensity was moderate but set quality was on point.

[CW47]

High Bar Squat
150 pounds - 3 sets x 8 reps

Leg Extension
75 pounds - 2 sets x 15 reps

Ended up cutting out my second squat variation and hyperextensions because I was wiped out after high bar. Very short of sleep and worked out much later than normal (just finished). Rough week as I have a personal project I've been working on that needs to wrap up within the next day or two so I've been eating into my sleep time to push that to completion.

[RapidFail]

High Bar Squat
150 pounds - 3 sets x 8 reps

Leg Extension
75 pounds - 2 sets x 15 reps

Ended up cutting out my second squat variation and hyperextensions because I was wiped out after high bar. Very short of sleep and worked out much later than normal (just finished). Rough week as I have a personal project I've been working on that needs to wrap up within the next day or two so I've been eating into my sleep time to push that to completion.

Exact same weight, reps and sets of high bar squats I have programmed for next week.

[CW47]

Exact same weight, reps and sets of high bar squats I have programmed for next week.

Ha, nice! Hope it goes well for you.

[coachcalande]

Reverse pyramid training on smith bench today.
Started with 325x2
https://youtu.be/6u8bv0jGzmc

12 sets chest, 12 back.

Really like the way flyes are bringing up my pec development.

[coachcalande]

Did three sets of deadlift Then trained legs.

405x3,3,2

https://youtube.com/shorts/O8YQHffNQCo

Working on keeping my shoulders high and hips down more. Im rusty after 7 years away.

[SaviorSelfJT]

Starting strength workout today

Squat
290x5
315x5
340x5

OHP:
145x5
145x5
145x5

Hang clean:
190x3
190x3
190x3
190x3
190x3

[CW47]

Coach - that's some good deadlifting, especially after not doing them for 7 years.

Savior - Good stuff. You been running Starting Strength for like a month now?


January 29, 2023
Bench Press
155 pounds - 8 sets x 3 reps

Low Bar Squat
265 pounds x 1 rep
205 pounds - 8 sets x 4 reps

My own programming is just not working right now. I've not been able to manage the fatigue and it's preventing me from progressing. So I'm switching away from my own programming for now, to something a little more proven. I'll run the new program for a while and see how it goes.

First session went well. Squats destroyed me. Gave me a doozie of a headache. The program uses DUP (daily undulating periodization), so it rotates through different rep ranges and intensities each day. I was supposed to do Chin Ups as well today but my left elbow just isn't letting me right now. In fact it's even been acting up on Lat Pulldowns. Decided just to skip the chins rather than push through the pain.

[SaviorSelfJT]

Savior - Good stuff. You been running Starting Strength for like a month now?

A bit longer than a month, I’m using a spreadsheet so I can see that was the 20th workout (the first workout I did 245x5x3 squats and that was hard for me), so about 7 weeks of SS, but it’s been longer than that cause I’ll take more rest days to do cardio and stuff. So probably closer to 2.5 months if I had to guess

I’ve used SS to ramp back up to get in high gear, it works pretty dang well for that

[EliKoehn]

On the note of the forum potentially going down, any of you can PM me for my email if you want to stay in contact pending Exodus or any other forum which ends up working well instead. There's also my YouTube channel, but AFAIK you can't directly message on that, so it's not really a good format for what we've been using these threads for.

Nice

Your strength is still there, specificity training will get you back to old numbers quick.

Thanks man. That's looking to be promising already.

Nice dog, by the way!

--

Have taken a couple 1-2 hour long treks walking my friend's dog in the countryside here in the meantime since logging my last session.


(KG)

Squat:
4 x 6 at 120 ~@9, 8, 8, 9

Conventional Deadlift (Raw, Mixed):
2 x 4 at 170 @9, 9

Just a slightly scaled-down Candito-esque day 1 to restimulate this kind of workload for these movement patterns.

[coachcalande]

You fellas may not be aware there are group chats on twitter. Easy to post vids and photos and links too. Twitter is better than any forums at the moment as you dont have a concern for spam in a private chat group.

[BeginnerGainz]

High incline wide grip Smith press
~175x4
~155x7, 6

V grip lat pulldowns
~170x10, 8, 7

Smith incline CG pushups
~23, 18, 17

Pronated CSR machine
~120x13, 11, 9