2023 Collaborative Training Log and Discussion

[Ausaric]

If it’s a submaximsl load I can’t see you hurting yourself even while rounding out your back

[coachcalande]

Pretty easy 415 squat this morning. I’m tempted to try more…

https://youtube.com/shorts/0LKgmLcHBDw


Here’s my second single at 415 again.

https://youtube.com/shorts/V4l4_bIUpwY


Here are some really smooth pause squats with 315.

https://youtube.com/shorts/eoNgLbazvzg

Thinking I might squat, do deads and then leg press. We will see.

[CW47]

Nice squatting coach!


Conventional Deadlift: 335 pounds x 8 reps

Pin (Chin Height) Overhead Press: 105 pounds x8/7/6 reps
Hammer Curl: 40 pounds - 3 sets x 10 reps

Lateral Raise: 12.5 pounds - 3 sets x 12 reps
Cable Crunch: 60 pounds - 3 sets x 20 reps

Good hard work all through. 335 pounds is my 3 rep best on Deads. 90 pounds was my previous 8 rep max on Pin Press. Virtually everything I'm doing in every session is PR territory for the rep range I'm doing it in. Strength is increasing steadily in these ranges.

Here's the Deadlift:

[SaviorSelfJT]

Good set of deadlifts CW. Do you get really out of breath after a set like that?

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Lower day - and my legs are STILL sore from the last lower day, especially my glutes (must be the DB lunges)

Deadlifts-
warmups with bodyweight lunges and light deadlifts, not enough to lose energy
455x3

Been two weeks since I've deadlifted. Last time I only got 2 reps, this time 3. I don't really think I'm strengthening anything, just testing. If anything I'm probably holding back progress because deadlifts take forever to recover from and I could be doing more volume of actually good exercises

Squats-
135
225
315 (5 singles, low rest time)

315 felt really heavy so didn't go past that

DB lunges-
25s x 10
45s x 8
45s x 8

Jefferson curls from a block-
115 x 8
115 x 12
115 x 12

I really felt these in my lumbar (in a good way), and holy chit at the lower back pump. If you do these, save them till the end, cause this low back pump could completely ruin the rest of your workout

[CW47]

Good set of deadlifts CW. Do you get really out of breath after a set like that?

Nice session. The glute soreness is almost certainly from the Lunges. Over time I've gradually shortened up my strides to put the focus more on quads, but they can be really good for building hams and glutes too.

I got slightly winded from that deadlift set, but not bad. Once I get to 10-12 reps I notice it more. I feel like I go against the norm in that I struggle much more doing high rep squats than deadlifts. Even 5 rep squats usually leave me really short of breath. I've always been able to handle more deadlift volume than squat volume and recover faster as well, which I know is not typical.

[CW47]

Single Leg Extension: 60 pounds - 3 sets x 12 reps
Cable Single Leg Curl: 20 pounds - 3 sets x 12 reps

Lu Raise: 12.5's - 2 sets x 12 reps
Skiers: 12.5's - 2 sets x 12 reps

DB Pullover: 50 pounds - 2 sets x 12 reps
Concentration Curl: 25 - 2 sets x 12 reps

Tried out a cable leg curl today using wrist/ankle straps and putting a barbell at knee height for support. Worked pretty well. I took video of it which I'll post below, but the set shown was the roughest one - the others were much smoother after I figured out correct positioning and slowed down the rep speed a little bit.

Added in skiers for rear delt work because I think the shoulder discomfort I've been having recently is due to a rear delt weakness. I'm feeling much stronger on the Lu Raises than I was when I started them a few weeks ago, and I think these and the lateral raises are the main reason for my increased overhead pressing strength recently.

I'm still not doing DB Pullovers quite right. I keep taking video and adjusting and it's getting better, but still not quite there. Going to try to get a bigger stretch next time, and not pull as far through because I'm totally losing tension on the lats on the follow through. Still liking this lift though and I think it will prove to be a good lat movement for me since it hits them so much differently than everything else.

On curls I still tend to turn it into a more dynamic movement rather than focusing on contracting the bicep. Some reps are better than others and I can clearly feel the difference. Just need to stay focused when doing these. In general I've become so conditioned to moving weights with speed that I tend to default back to that even on exercise that I want to be more muscle focused. Always a work in progress...