2023 Collaborative Training Log and Discussion

[CW47]

Picking up where we left off on last years thread - https://forum.bodybuilding.com/showt...hp?t=180960403

For those that are new to this, anyone and everyone is free to join. We recognize that each person has different goals, and goals of all types are welcomed. The purpose of this thread is to inspire, learn, commiserate, and share with others that have an interest in weight/resistance training.

For those that are not new to this, you know what to do.

Good luck to all in reaching your goals for 2023!

[CW47]

Copying over my recap of 2022:

Starting Max's
Press: 120
Bench: 190
Squat: 300
Deadlift: 415

Ending Max's
Press: 120 [=]
Bench: 205 [+15]
Squat: 305 [+5]
Deadlift: 455 [+40]

I heavily focused on Bench and Deadlift and did very little squatting or overhead pressing. Maintaining on those was actually quite a good result.
My other overarching goals were to drop 15 pounds and to increase work capacity. Ended up down only 5 pounds. Work capacity was greatly improved. I'm happy with my results.

I'll be primarily working on my squat and press for most of this year. My overarching programming plan is essentially the same. I'll be focusing on building work capacity and volume for a 4-6 month stretch, peak and push for new PR's for 2-4 weeks, then repeat the process.

Hoping to increase my squat max to 345, my overhead max to 135, Bench to 225 and maintain my Deadlift max

[coachcalande]

Benched over 300 yesterday
Ran 3 miles today.

More guys in their 50s should see what they can do!

Also ate just 2300 cals with 295 G protein.

Cant wait to see how I change over the next 8 weeks.

[RapidFail]

This will be my 5th year lifting. Calculated 1RMs based on my best lifts to-date. 2022 improvement in brackets.

Squat: 198.5lb (+12lb)
Bench: 166.5lb (+6.5lb)
Deadlift: 275lb (+25lb)
OHP: 102.5lb (=)

Goals for this year are to get my bench above bodyweight (currently 174lb) and to squat 2 plates (225lb).

[coachcalande]

Shoulder and arm work today

Seated press
135x10
155x8
185x4
195x3
135x8
Upright rows 5x6-8 reps
At 125

[EliKoehn]

In the assumption that the same crowd will be here again and in reply to some of the previous thread's last posts:

SJT, I decided to take a long vacation between jobs. I'll be back in America by March.

Nice bulk Camarija. Is there a specific target you have for the next phase?

BG, I would use "freedom units" but the plates here appear to be literally 20KG, whereas the UMAX ones I'm used to are 20.4. I'd rather just write what the plates say than do unit conversions for every set, but otherwise I prefer what I'm accustomed to, of course.

--

Started off the first workout of the year with squats, benching and some pullups. I think it's been over a month since I most recently squatted and quite a bit of detraining here is evident. Also, I failed a 3 plate bench on today's attempt (got it halfway up but failed at my old sticking point). Annoyingly, the bar doesn't have notches and the whole apparatus appears narrower, so it's possible that I unintentionally held it closer than I normally would, but I will still own up to the failure as legit. I'm not too concerned about this though, and occasional lapses where detraining occurs or nutrition slumps over the course of a month or so due to life events are normal enough on a yearly basis or so in my opinion. I have no intention of marginalizing lifting in my life priorities in the big picture.

Flat Bench (TNG):
20 x 12, 60 x 8, 100 x 4, 120 x 2, 140 x 0 (failed at halfway), 120 x 4, 100 x 8, 60 x 20

Squat:
4 x 8 at 100

Pull-Up:
3 x 5 at BW (haven't weighed in a while, likely 260ish or thereabout)

[SaviorSelfJT]

In.jpeg, happy new years my dudes

2022 was a decent year for me I think. I started to take cardio more seriously and stopped focusing so much on pure strength. I’m ok if I never hit another PR again, I feel like chasing PRs is in my past now.


Anyway, I was away for a week over Christmas and was basically on the couch all day. And some long road trips. You think with that rest I would feel great? But midway through my left hip started to really hurt, then my lower back locked up, ankles and shins too. My quadriceps hurt too.

When I got back home, the next morning I went out and played some disc golf before work. Only 9 holes and in the second half I found it hard to keep going, it was getting really difficult bending over to pick up my disc and walk uphill. that evening I went to the fitness center, did some stair climber and some random machines. I felt a little better afterwards

Then after one rest day, I did a barbell workout. My lower back just fuking hurt, and the weight I was going to do 3x5 with I could only do one rep. Then after a rest day I was able to complete the whole workout but it was really difficult

It’s like I have some kind of invisible sickness that’s making my muscles weak and hurt. But exercise makes it feel better, not worse

[CW47]

January 1, 2023
High Bar Squat
145 pounds - 3 sets x 8 reps

Hyperextension
Bodyweight - 3 sets x 12 reps

Low Bar Pin Squat
135 pounds - 3 sets x 8 reps


January 2, 2023
Push Press
90 pounds - 6 sets x 6 reps

Seated DB Press
35 pounds - 3 sets x 8 reps

Wide Grip Pulldown
70 pounds - 3 sets x 20 reps

Cable Pushdown
25 pounds x 16/14/11

Good sessions back to back. Hoping to string some workouts together for a while now as my schedule somewhat normalizes.

[coachcalande]

Today is a run day for me.

Going to try but afraid Im
Injury bombed again, maybe a hernia or maybe an ab strain from running or from doing heavy pushdowns- stuff is just not feeling right.

I was able to run thru it two days ago so we will see.

I really want to sprint hard after my first two
Miles

[RapidFail]

Smolov Jr - Week 3 - Day 2

Had a couple of daquiris with the missus while watching a movie last night and regretted it when I woke with a headache at 4am. Wasn't looking forward to this workout but I pushed through. Two days to go - then I'll take a rest and try for squat and deadlift PRs next week.

HIGH BAR SQUAT
10 x 44lb
5 x 88lb
3 x 132lb
1 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest
5 x 165lb, 3 min rest

Did some chin ups, light OHP and face pulls after the squats.

[coachcalande]

Did an intense session on my hill.
30
Min of hills and I ran them hard.

My calves are on fire.

[BeginnerGainz]

Stiff legged deadlifts off a 1” deficit

315x4
255x7

Leg press
540x10, 10

Seated leg curls
90x8, 9

Leg extensions
90x12, 11

The machines at the particular gym I train at on weekdays is pretty…dated. But I’ll make the most of it. 90 on these feels like 180 on other machines I’ve used elsewhere.

Incline hammer curls
25x13, 14, 12

Incline rear laterals 15x13, 12, 12

Smith incline pushups
14, 13, 10

Still trying to figure out how to manage volume/intensity/selection working out M-W-F but I’m getting there.

[coachcalande]

Trained chest and back this am.

Only had thirty min but did chest/back supersetted

Bench 315x3,2,2,2 was the main highlight.


Calves are on fire from hill sprints last night.

[RapidFail]

I usually get an average of 12k steps per day doing my job, so I don't do any additional cardio, aside from walking our dog with my family. I'm on a 6-week break from work at present (going back on 30 Jan) and unsurprisingly I've put on a little fat with the holiday eating and reduced physical activity. I'm definitely out of shape too - I recently chased our dog at the beach as was surprised how out of breath I got.

On Tuesday I got out the exercise bike (which I haven't used for ages, maybe a year) and did an easy 45 minutes with the air-conditioning blasting while I listened to a podcast.

[CW47]

T-Shirt Bench Press
165 pounds x 1 rep

Conv Deadlift with Orange Bands
315 pounds x 1 rep

Just doing top singles at 90+%. Both of these were at or just below that percentage.

[RapidFail]

Smolov Jr - Week 3 - Day 3

HIGH BAR SQUAT
10 x 44lb
5 x 88lb
3 x 132lb
1 x 154lb
1 x 176lb, 3 min rest
4 x 176lb, 3 min rest
4 x 176lb, 3 min rest
4 x 176lb, 3 min rest
4 x 176lb, 3 min rest
4 x 176lb, 3 min rest
4 x 176lb, 3 min rest
3 x 176lb, 3 min rest
4 x 160lb, 3 min rest
Bloody hard work, felt like 0 RIR from the third set on.

Did some dumbbell rows, dumbbell incline bench and barbell curls afterwards.

[SaviorSelfJT]

GJ on pushing through on smolov, I know that’s rough

——-

Another barbell workout today with squats/presses/hang cleans and heavy cheat curls

I actually felt pretty dang good today

150x3 on the cheat curls


Edit to add Post workout arm pic

[coachcalande]

45 min run last night. First 25 min just sustained cardio, sight seeing in a way…last 20 min intense intervals, sprint from one telephone pole to the next, then walk and recover, repeat. I had done smith machine front squats in the morning so legs were pretty fried.

At 269 lbs my feet are getting pretty beat up by my knee inflammation issues seem really under control from this dietary approach.

Im definitely getting a V shape, and Im eating like a King. Steak, eggs and green beans after my run.

[coachcalande]

Today shoulder press

https://youtu.be/RMwMsYk57n4

[BeginnerGainz]

Single arm neutral grip chest supported machine row
~125x7, 6, 7

Converging chest press
~155x6, 6, 5

Seated single arm DB press (no back support)
~40x6, 8

Pronated grip lat pulldowns
~135x10, 10

FFE split squats 25 total reps

Bird dogs 15 total reps

So I figured a couple things about myself.

First, I don’t like training legs heavy twice a week. I lift too much weight and on top of work…just naw. However…doing light single leg and core work on my 2 upper body days, is far more tolerable AND keeps my knees, hips and ankles happy. I’ll add to those rep goals of course but 25 reps for single leg work and 15 reps for light core work seems like a good starting point.

Second, cutting out ALL direct arm work has helped my Tricep/elbow tendon A LOT. Today was a pain free training day, the first in a long time. Honestly, I don’t miss arm training at all.

Third, I cut out calf training which also felt like a chore at this point. Also finding 12+ plates for calf presses was extremely tedious and time consuming.

Finally, lateral raises are a giant waste of MY training time. YMMV.

[RapidFail]

Single arm neutral grip chest supported machine row
~125x7, 6, 7

Converging chest press
~155x6, 6, 5

Seated single arm DB press (no back support)
~40x6, 8

Pronated grip lat pulldowns
~135x10, 10

FFE split squats 25 total reps

Bird dogs 15 total reps

So I figured a couple things about myself.

First, I don’t like training legs heavy twice a week. I lift too much weight and on top of work…just naw. However…doing light single leg and core work on my 2 upper body days, is far more tolerable AND keeps my knees, hips and ankles happy. I’ll add to those rep goals of course but 25 reps for single leg work and 15 reps for light core work seems like a good starting point.

Second, cutting out ALL direct arm work has helped my Tricep/elbow tendon A LOT. Today was a pain free training day.l, the first in a long time. Honestly, I don’t miss arm training at all.

Third, I cut out calf training which also felt like a chore at this point. Also finding 12+ plates for calf presses was extremely tedious and time consuming.

Finally, lateral raises are a giant waste of MY training time. YMMV.

Nice work - you're a pretty big guy, so I'd imagine your calves are impressive already.

I'm at the other end of the spectrum regarding arm work - they're (just) under 14 inches after four years of training and seem to need a lot of direct volume to grow. That said, I don't enjoy arm training much.

Same goes for lateral raises - my shoulders seem to grow best from doing lots of them and less overhead pressing.

[RapidFail]

Smolov Junior - last workout!

HIGH BAR SQUAT
10 x 44lb
5 x 88lb
3 x 132lb
1 x 160lb
1 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
3 x 182lb, 3 min rest
2 x 182lb, 3 min rest
3 x 165lb, 3 min rest
This is the heaviest I've squatted to date and the first set was 0-1 RIR. Sets 2-5 were 1-2 RIR, sets 6-8 were 0 RIR.

Finished off with push ups, skullcrushers and lateral raises.

This workout was done on Saturday morning. My plan is to rest Sunday, then:

Monday - Squat PR attempt
Tuesday - Bench max weight (no realistic chance of a PR as my pushing strength is still recovering)
Wednesday - Deadlift PR attempt

Then I'm off on an 8-day vacation where I won't be lifting at all.

[CW47]

Well done RapidFail! Glad you stuck with this and it will be interesting to see where where your max is at.


January 6, 2023
Seated Overhead Press
75 pounds - 6 sets x 6 reps

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

Upright Cable Row
5 pounds - 3 sets x 12 reps

DB Lateral Raise
17.5's - 3 sets x 10 reps

Didn't have much left by the end of this workout. The lateral raises were pretty poor as a result and I should have reduced the weight on them. Probably will next time. Still happy I made it through all this volume.

[RapidFail]

Something I'd like some advice on: I've done plenty of AMRAP sets before, but have never attempted a 1RM. My best lifts to date for the squat are:

8 x 77.5kg (171lb)
5 x 80kg (176lb)
3 x 82.5kg (182lb)

I base my estimated 1RM off my 5-rep max at 90kg (198.5lb) but I don't know if I actually could hit that for a single. My plan at the moment is to warm up as normal:

10 x 20kg (44lb)
5 x 40kg (88lb)
3 x 60kg (132lb)
1 x 70kg (154lb)
1 x 80kg (176lb)

Then after that, I could either continue attempting heavier singles, or I could go for a rep PR with 82.5kg (182lb) or 85kg (187.5lb), the latter being 95% of my estimated 1RM. The second approach would provide a better indication of progress and might be a bit safer, so it's probably the way I'm leaning. I'd rather not risk failing a rep - I've injured my back grinding out a squat before and don't want to do it again.

Same question goes for the deadlift - I haven't done the exercise since September, but figure it's a pretty straightforward movement so that shouldn't be a problem.

[coachcalande]

Revisited this video of me at peak fatness.

https://www.youtube.com/watch?v=JYTlAo5H5hE

Its amazing to think - have maintained and improved upon some 50lb weight loss.

Going for a run shortly, the goal is simply 60 min of motion at various speed and intensity.

[BeginnerGainz]

Something I'd like some advice on: I've done plenty of AMRAP sets before, but have never attempted a 1RM. My best lifts to date for the squat are:

8 x 77.5kg (171lb)
5 x 80kg (176lb)
3 x 82.5kg (182lb)

I base my estimated 1RM off my 5-rep max at 90kg (198.5lb) but I don't know if I actually could hit that for a single. My plan at the moment is to warm up as normal:

10 x 20kg (44lb)
5 x 40kg (88lb)
3 x 60kg (132lb)
1 x 70kg (154lb)
1 x 80kg (176lb)

Then after that, I could either continue attempting heavier singles, or I could go for a rep PR with 82.5kg (182lb) or 85kg (187.5lb), the latter being 95% of my estimated 1RM. The second approach would provide a better indication of progress and might be a bit safer, so it's probably the way I'm leaning. I'd rather not risk failing a rep - I've injured my back grinding out a squat before and don't want to do it again.

Same question goes for the deadlift - I haven't done the exercise since September, but figure it's a pretty straightforward movement so that shouldn't be a problem.

I’d advise against attempting a 1RM. For starters, it isn’t necessarily a good gauge of overall strength. It fluctuates like crazy, you might be having a good day, or not.

I’d find what your 3-5RM is instead.

Just my thoughts.

[coachcalande]

Just finished a full non stop 60 min run- first time in my life!

What a great week for me.
Hour run
315x3 bench
205x3 seated press

[CW47]

Good stuff coach!

RapidFail - I would also not attempt a true 1RM. It takes practice to be able to maintain good movement patterns when maxing out. A true 1RM is something that should be gradually worked towards if that's something you're interested in. It took me over 2 years to be able to safely push it to the limit on some lifts, and there's really no need to ever risk that unless you really have a strong desire to push for 1RM's. I like the idea of going up to about 95% of your estimated 1RM. It's very possible you'll find yourself unable to do more than 1 rep at that percentage, again just due to the lack of practice in that range. It's also possible you'll be able to do multiple reps. No way of knowing until you try.

[coachcalande]

Something I'd like some advice on: I've done plenty of AMRAP sets before, but have never attempted a 1RM. My best lifts to date for the squat are:

8 x 77.5kg (171lb)
5 x 80kg (176lb)
3 x 82.5kg (182lb)

I base my estimated 1RM off my 5-rep max at 90kg (198.5lb) but I don't know if I actually could hit that for a single. My plan at the moment is to warm up as normal:

10 x 20kg (44lb)
5 x 40kg (88lb)
3 x 60kg (132lb)
1 x 70kg (154lb)
1 x 80kg (176lb)

Then after that, I could either continue attempting heavier singles, or I could go for a rep PR with 82.5kg (182lb) or 85kg (187.5lb), the latter being 95% of my estimated 1RM. The second approach would provide a better indication of progress and might be a bit safer, so it's probably the way I'm leaning. I'd rather not risk failing a rep - I've injured my back grinding out a squat before and don't want to do it again.

Same question goes for the deadlift - I haven't done the exercise since September, but figure it's a pretty straightforward movement so that shouldn't be a problem.

Whatever you can do 3 strong reps with usually figures to be about 90% of your 1 RM.

Sooo, take your 3 rep best, add 10% to the bar and start the camera! Let er rip!

[SaviorSelfJT]

Something I'd like some advice on: I've done plenty of AMRAP sets before, but have never attempted a 1RM. My best lifts to date for the squat are:

8 x 77.5kg (171lb)
5 x 80kg (176lb)
3 x 82.5kg (182lb)

I base my estimated 1RM off my 5-rep max at 90kg (198.5lb) but I don't know if I actually could hit that for a single. My plan at the moment is to warm up as normal:

10 x 20kg (44lb)
5 x 40kg (88lb)
3 x 60kg (132lb)
1 x 70kg (154lb)
1 x 80kg (176lb)

Then after that, I could either continue attempting heavier singles, or I could go for a rep PR with 82.5kg (182lb) or 85kg (187.5lb), the latter being 95% of my estimated 1RM. The second approach would provide a better indication of progress and might be a bit safer, so it's probably the way I'm leaning. I'd rather not risk failing a rep - I've injured my back grinding out a squat before and don't want to do it again.

Same question goes for the deadlift - I haven't done the exercise since September, but figure it's a pretty straightforward movement so that shouldn't be a problem.

IMO here’s what I would do

Take 5 days of complete rest from the last day of smolov till your max day. Come caffeinated and with headphones of whatever gets you hyped up

Your warm up to 80kg sounds good, then keep doing singles with a few more kg each time until you either fail or grind one out really slow. Record yourself too, sometimes you’ll think you grinded something out but in reality it was actually fast and you could do more weight

When you got hurt before, was that from doing reps or a single rep? Also IMO it seems people usually get injured from doing reps at or near failure and not from maxing. You’ve only got a small window to max out after smolov, I’d take advantage of it