2023 Collaborative Training Log and Discussion

[coachcalande]

Ran for 47 min today.

Several hills on this route so it’s got my thighs pumped. Calves are on fire. Ran a couple of fast 100s at the end. This speed work is something I am easing into as I need to avoid injury or all this will be for nothing. I’m pretty sure I have worked harder this month than in any month of my life. I’ll hit chest/back tomorrow.

[CW47]

Pin Bench Press
145 pounds - 3 sets x 6 reps

Pendlay Row
145 pounds - 2 sets x 10 reps

Chest Fly
20lb DB's - 2 sets x 12 reps

Face Pull
17.5 pounds - 2 sets x 20 reps

Spoon Press
45 pounds x 31 reps - 5 sets rest/pause. 15 sec rest between sets.

Hammer Curl
30 pounds x 38 reps - 5 sets rest/pause. 15 sec rest between sets.

Pin bench was harder than expected, but my range on this is 4-6 reps so there's still room to increase weight.
Pendlay rows were probably a hair heavier than I should have done after not doing these for a few years, but again my range is 8-10 so there's room to advance.

I really like this setup. Main lift rep range shifted from 6-8 to 4-6. I'm doing the next 3 lifts as a giant set. Then the last 2 lifts pack a lot of work into a short amount of time. I'm adding both heavier work and more volume, and packing it into about the same amount of time. Got through this in less than 45 minutes. I'll be following this basic template for the next 8 weeks or so.

[SaviorSelfJT]

Chit I can’t believe it’s been two whole weeks since I last lifted

Back breaker squat:
135x5
185x5
225x5

My preferred footwear for these is running shoes (srs). Not chuck Taylor’s, not Olympic lifting shoes

Cheat rows
135x5
185x5
225x10

Push-ups
20
30

——
Just wondering, anyone have an interest in mathematics here?

[EliKoehn]

Chit I can’t believe it’s been two whole weeks since I last lifted

Back breaker squat:
135x5
185x5
225x5

My preferred footwear for these is running shoes (srs). Not chuck Taylor’s, not Olympic lifting shoes

Cheat rows
135x5
185x5
225x10

Push-ups
20
30

——
Just wondering, anyone have an interest in mathematics here?

With the running shoes, does that not flatten the soles out? I just bought a new pair of nice ones and I don't want to damage them any faster than normal use would. I might squat that way if not. Either way, curious what your reasoning for that is.

Regarding math, casually, yes, but I'm not proficient beyond the required stuff you're taught in high school/college.

--

A.S.
Pendlay Row:
5 x 8 at 225
Standing EZ Bar OHP:
5 x 8 at 110

A.S.
Hammer Curl:
10, 10, 8, 8 w/ 45s
DB Lateral Raise:
10, 10, 8, 8 w/ 30s

Track Jog:
1.5 miles in 15:47

The Pendlays felt great but were quite tiring, and my stamina was lowered quite a bit for the rest of this. Anyone who thinks that lift is easy or meh probably doesn't do it at relatively high weight or with decent volume and strict form. All reps felt really clean except perhaps one or two, which I think would still exceed a passing mark. The OHP felt a little bit on the easy side, but still somewhat thoroughgoing. I only used the EZ bar again because it was the only available bar at the moment. Next time, I'll probably switch to dumbbells on that lift for the greater poundage that affords, and the variety wouldn't hurt.

By the time I got to the isolations, my arms were thoroughly tired and so these were actually very challenging with all of the prefatiguing. My biceps, forearms and shoulders were glowing with a painful yet also pleasurable "burn and pump" sensation, and my back felt activated as well. I was going to go for straight sets of 10, but I would have had form breakdown and so decided to do the latter two sets with 8s and keep the weight the same rather than going down.

The jog went relatively well. Slightly faster pace and greater distance than last time. Though I was quite winded at the end in contrast to before, that didn't pick up until about lap 12 (in a 10 lap/mile track). I might have gotten a little above 2 if I was running to exhaustion but I woke up weighing just under 280 today so am pleased with this. I will alternate 1.5 mile, 1 mile and 0.5 mile days with a more aggressive emphasis on pace for the shorter runs for a few weeks until I get reacclimated. Then, I'll probably get back into distance jogging once a week or so like I did in 2021 when I got down to 230.

[RapidFail]

Squat day again today. 141lb for two relatively easy sets of 6 then an AMRAP set where I only managed 7 reps. Rested 150 seconds between sets.

https://imgur.com/a/FRgssYX

[coachcalande]

Sorry my posts are no longer powerlifting or numbers based…

I’m just training 5-12 reps on most things with weight that allows me at least 5, less than 12 to failure. I don’t care much about adding reps or weight, just training until I can’t do another…maintenance mode while doing all this running. Had a great lift today and wow, it was fast. The pace at which I train is fast because my conditioning is so much better…I did 12 sets chest and 12 back in something like 35 min today.

[EliKoehn]

Squat day again today. 141lb for two relatively easy sets of 6 then an AMRAP set where I only managed 7 reps. Rested 150 seconds between sets.

https://imgur.com/a/FRgssYX

^^ Good work. Nice clean grind on that last one.

--

Wasn't planning on benching today, but a friend of a friend I was introduced to today asked if I would show him how to do it and spot him, so I decided to work in briefly. I wasn't expecting ideal performance due to shoulder and tricep fatigue from yesterday's workout, but somehow I ended up moving the chains for 2023 again! Got my name on my company's hall of fame in 3rd place on the bench with the record held by Mr. Michael Simonetti and his incredible 425 I witnessed recently. Guy above me was 325 x 3.

Flat Bench:
275 x 3, 285 x 2, 315 x 1, 320 x 1

That preceding three plate even press shot up nice and clean. Might be time to try to go for a triple soon since I've never gotten it for more than two.

[SaviorSelfJT]

With the running shoes, does that not flatten the soles out? I just bought a new pair of nice ones and I don't want to damage them any faster than normal use would. I might squat that way if not. Either way, curious what your reasoning for that is.

Regarding math, casually, yes, but I'm not proficient beyond the required stuff you're taught in high school/college.

I think you would put a minimal amount of wear on the shoes, but not 100% sure

I'm not sure why they feel better. Maybe it adds a little bit of cushion so that the switch from going down to going up isn't as sharp (though the conventional wisdom is that this is what you don't want)

About the math thing, I've always wanted to solve these harder project euler problems like this one: https://projecteuler.net/problem=502
I'd have to study new areas to do this, something I might do in my free time

[jademonkey]

Bench numbers getting better, (204x8)x4 today.
RDL, 4 sets of 10 at 275.
8.5 plate leg press feeling better. Leg press always hurts like hell the first set even at light weight. It's weird like that.
Wide grip pull downs, then did the walk around doing a bunch of isolations.

[coachcalande]

Running is killing my lower body lifts. I did squats, leg press and front squats. Weak as a baby but at least I did it.

Had a five hour car ride yesterday and the stress of it in the rain just wore me out. Was a struggle to lift last night and this am. No running today as I have a tweak in my right hip.

I’ll try it tomorrow.

[CW47]

Sumo Deadlift
315 pounds - 2 sets x 6 reps

Romanian Deadlift
225 pounds - 2 sets x 12 reps

Lunge
40 pounds - 2 sets x 12 reps

Leg Extension
110 pounds - 2 sets x 10 reps

Donkey Calf Raise
90 pounds x 66 reps - 5 sets rest/pause. 15 sec rest between sets

Leg Raise
Bodyweight x 47 reps - 5 sets rest/pause. 15 sec rest between sets

This was a bear to get through. Hopefully my body will acclimate quickly.
I think this was my first time doing Sumo deads all year. I planned to do 3 sets of sumo dead, but cutting it off after 2 was definitely a good decision. First set was easy, second set wasn't. I'll stick with 2 sets on this.
I reignited my flame of burning dislike for Lunges. These always have been one of the most fatiguing exercises for me and today was no exception.
On the positive side, I really like how this day is programmed from a holistic point of view.

[SaviorSelfJT]

Worked out way later than I should have, was sleepy and wanted to go to bed

Bench
295x1
275x5

Deadlift
335x5

My hands felt puffy, and both bench and deadlift hurt my hands cause of the tactile pressure on them. Afterwards it felt like I burned the skin on my hands

[mahmoud171]

here is the video that everybody needs its one of the most exciting videos in workout

[coachcalande]

Cal deficit/running slowly taking effect on my strength.

OHP today 185x6-5-5-5

That felt HEAVY too.

After my shoulders n arms workout I ran three miles.

[CW47]

Pin Seated OHP
85 pounds - 3 sets x 7 reps

Cable Row
95 pounds - 2 sets x 12 reps

Upright Row
25lb DB's - 2 sets x 12 reps

Lateral Raise
10lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
30 pounds x 42 reps - 5 sets rest/pause. 15 sec rest between sets

Cable Biceps Curl
20 pounds x 41 reps - 5 sets rest/pause. 15 sec rest between sets

Did to overhead pressing without any back support and that made a big difference. I may do it with back support next time around.
Goofed on the cable rows. It was supposed to be lat pulldowns but I misread...
Probably started heavier than I should have on the Upright Rows and Lateral raises. I'll keep the weight the same next time.
Rest/Pause work was very uncomfortable (as it always is), but went well.

[EliKoehn]

My hands felt puffy, and both bench and deadlift hurt my hands cause of the tactile pressure on them. Afterwards it felt like I burned the skin on my hands

Uh, you okay? That doesn't sound good. Interesting math puzzle above, by the way.

--

Alright guys, on the bench at least, I'm back to the big weight. In absolute terms, some of these tie my best individual sets ever, but relatively it is still lower quality due to my moderately greater bodyweight. That said, it is still a huge leap forward since the beginning of the month and I only had one day of rest between my previous recent PR and another surprisingly good performance today, so well-rested and fresh, I'd gauge that these are in-range to be exceeded modestly in the near future.

I've been recording my weight every day for a few weeks now, and I'm fluctuating a few pounds on either side of 280. I can tell that I'm holding it decently well but it is still apparent that I am unhealthily overweight. I'm more concerned about that trending downward steadily than I am about gaining strength above my old maxes as a priority right now, but I wanted to include a photo for my own reference as well as for the sake of transparency about my current state of progress.

--

*Pullups alternated between sets throughout entire workout for a total of 40 in the whole session*
BW x 1, 2, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 1

Flat Bench (T&G):
275 x 8, 305 x 3, 315 x 1, 225 x 13 - all maximal RPE

DB Lateral Raise:
3 x 10 w/ 30s

EZ Bar Standing OHP:
1 x 10 at 110

[jademonkey]

Upper day.

Bench: 237x2 / 242x2 / 237x2 / 237x2 / 231x2
3 of the sets about 5 lbs heavier than last time I did this 9 days ago.

With wife:
Alternate DB rows and DB incline bench:
(77s x8 , 114x12 each)x3
Wife did flat DB bench per usual and added a rep today to those and rows.

Arnold press: (50s x8)x3
Used lower weight this time, cuz the 2 bench variations tire me out too much to stick with 55s

Wide grip pull downs: 165x9 / 165x9 / 165x7.9
Wife asked if she did a single pull up if she could skip pull downs, but the machine offers 15 lbs minimum assistance. She succeeded barely with the assistance. Did pull downs also, graduating from 77x10 to 88x5.

Isolations were tricep press downs, incline DB curls, and glute extensions on some machine at this gym where you stand on one foot leaning forward on a pad and push back with the other foot against cable weights. Kinda just doing it for fun.

[coachcalande]

Three laps at the park today in 36 min. No walking on the course and that’s a first for my park runs which have a few long hills.*getting better!* felt like I had another lap in me but wife and daughter wanted to be done…

[SaviorSelfJT]

Uh, you okay? That doesn't sound good. Interesting math puzzle above, by the way.

--

Alright guys, on the bench at least, I'm back to the big weight. In absolute terms, some of these tie my best individual sets ever, but relatively it is still lower quality due to my moderately greater bodyweight. That said, it is still a huge leap forward since the beginning of the month and I only had one day of rest between my previous recent PR and another surprisingly good performance today, so well-rested and fresh, I'd gauge that these are in-range to be exceeded modestly in the near future.

I've been recording my weight every day for a few weeks now, and I'm fluctuating a few pounds on either side of 280. I can tell that I'm holding it decently well but it is still apparent that I am unhealthily overweight. I'm more concerned about that trending downward steadily than I am about gaining strength above my old maxes as a priority right now, but I wanted to include a photo for my own reference as well as for the sake of transparency about my current state of progress.

--

*Pullups alternated between sets throughout entire workout for a total of 40 in the whole session*
BW x 1, 2, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 1

Flat Bench (T&G):
275 x 8, 305 x 3, 315 x 1, 225 x 13 - all maximal RPE

DB Lateral Raise:
3 x 10 w/ 30s

EZ Bar Standing OHP:
1 x 10 at 110

Yeah I'm OK, I think its related to using my hands with the computer too much, I've struggled with it on/off for a while

Arms are looking big there, especially forearms

Any interest in trying pushups (directed at anyone here)? When I did the 205 OHP and 315 bench recently, it was after a few workouts doing them instead of barbell press/bench. I think Julius Maddox was onto something...

I'm doing this: bench -> pushups -> OHP -> pushups -> repeat


Today:

PL squats:
up to 250x5

Cheat row:
250x5

Pushups:
20
35

[coachcalande]

Trained chest and back today.

All of my bench sets were with 255 for 6-8 reps per set. All inclines at 205 for 6-8 reps per set. All my pulls were comparable to any other time in training…so honestly not bad.

After my lift I had a 1 hour run at the track.

[EliKoehn]

Yeah I'm OK, I think its related to using my hands with the computer too much, I've struggled with it on/off for a while

Arms are looking big there, especially forearms

Any interest in trying pushups (directed at anyone here)? When I did the 205 OHP and 315 bench recently, it was after a few workouts doing them instead of barbell press/bench. I think Julius Maddox was onto something...

I'm doing this: bench -> pushups -> OHP -> pushups -> repeat


Today:

PL squats:
up to 250x5

Cheat row:
250x5

Pushups:
20
35

Thanks, and I'm kind of surprised that I don't look completely bad at this weight. Either way, I'm not content with it.

Yes, I actually am interested in doing pushups and might want to try something like you wrote out for a week or two. My job has an event where employees group up into teams to compete against each other in each of: bench, squat, deadlift, fastest mile, number of pushups, number of pullups and longest plank. I'm competitive for 3rd place on the bench, 2nd on the deadlift and probably 3rd or 4th on the squat, and might even get on the board (top 5, with male and female scores counted separately) with pushups as is, but I'd like to see what I can do.

Trained chest and back today.

All of my bench sets were with 255 for 6-8 reps per set. All inclines at 205 for 6-8 reps per set. All my pulls were comparable to any other time in training…so honestly not bad.

After my lift I had a 1 hour run at the track.

That's actually quite impressive for the strain you're putting yourself under with all the running. Good job! Is your weight still dropping really fast or have you been eating higher with the aerobic exercise factored in?

--

Brief workout with my dad. I keep saying that I'm benching too much, but that's what my dad wants to focus on to get back to 315 so I will do that with him, and then the other guy on Tuesday wanted to do it specifically on a day I'd have skipped it. Either way, I think I'm going to take several days off from it, unless I do what SJT suggested, in which case it's not the primary press. Thursday was an awesome session but I still feel beat up from it, so once I had started the isos, I decided to call it after just one set. My shoulders in particular feel like ligament recovery is still underway and need some time. Those 40 pullups were great and my back feels more woken up from it. Biceps feel thoroughly, thoroughly worked and are DOMS-laden, particularly my left bicep. 40 reps of strict pullups (no kipping or feet raising) at almost 300 pounds with my clothes in is quite a lot, even when it's just a bunch of sets of 3.

Flat Bench (T&G):
225 at 10, 10, 10, 8, 8 (all near-maximal or maximal; originally aiming for 5x10 but wasn't capable of that today)

Hammer Curl:
1 x 3 w/ 60s

Lateral Raise:
1 x 3 w/ 40s

[coachcalande]

Thanks, and I'm kind of surprised that I don't look completely bad at this weight. Either way, I'm not content with it.

Yes, I actually am interested in doing pushups and might want to try something like you wrote out for a week or two. My job has an event where employees group up into teams to compete against each other in each of: bench, squat, deadlift, fastest mile, number of pushups, number of pullups and longest plank. I'm competitive for 3rd place on the bench, 2nd on the deadlift and probably 3rd or 4th on the squat, and might even get on the board (top 5, with male and female scores counted separately) with pushups as is, but I'd like to see what I can do.



That's actually quite impressive for the strain you're putting yourself under with all the running. Good job! Is your weight still dropping really fast or have you been eating higher with the aerobic exercise factored in?

--

Brief workout with my dad. I keep saying that I'm benching too much, but that's what my dad wants to focus on to get back to 315 so I will do that with him, and then the other guy on Tuesday wanted to do it specifically on a day I'd have skipped it. Either way, I think I'm going to take several days off from it, unless I do what SJT suggested, in which case it's not the primary press. Thursday was an awesome session but I still feel beat up from it, so once I had started the isos, I decided to call it after just one set. My shoulders in particular feel like ligament recovery is still underway and need some time. Those 40 pullups were great and my back feels more woken up from it. Biceps feel thoroughly, thoroughly worked and are DOMS-laden, particularly my left bicep. 40 reps of strict pullups (no kipping or feet raising) at almost 300 pounds with my clothes in is quite a lot, even when it's just a bunch of sets of 3.

Flat Bench (T&G):
225 at 10, 10, 10, 8, 8 (all near-maximal or maximal; originally aiming for 5x10 but wasn't capable of that today)

Hammer Curl:
1 x 3 w/ 60s

Lateral Raise:
1 x 3 w/ 40s

* My appetite has increased and we were on a vacation trip for three days. I had a ton of sodium and gained some water weight . Took me a few days to get back down to where I was…. I ate keto style but did NOT limit or track cals.As far as cals, with loose tracking, I actually figure that I have gone from 2500 to maybe 2800 most days as I’m on a cheese kick adding cheese to most meals. My thinking is that after fast weight loss where there’s also some strength loss, muscle loss is at least partially to blame along with hormonal impact and general fatigue. I’m focusing on performance improvement in terms of FITNESS much more than the cals and scale. I originally planned to reduce cals to 2000 in July but …just no way. I’m too hungry.

After YEARS of only lifting, running Nearly every day for 30-60 min at 270 lbs is quite a shock to the system.

[coachcalande]

Got away from tight tracking for a few days, this am I opened up myfitnesspal and started tracking again. Limited myself to a 400 cal breakfast. I’m a big eater and would love a nice 800 cal breakfast with 100 G protein ha ha.

I’m at about 272 this am. My weight over the last week has been wild…270-277, back down to 272. I’m very “salt sensitive” and had a bunch of lunch meats and Italian sausage while on vacation. This is why the doc wanted me on water pills back in my 30s. I refused.

I don’t take any meds at all.

[coachcalande]

Just finished legs

An update about my training etc

https://youtu.be/ti-Slph27AA

[coachcalande]

Shoulder and arm day

https://www.youtube.com/shorts/cPQByQNaEW0

https://www.youtube.com/shorts/X3WAWmiHWwg

[SaviorSelfJT]

^ You mentioned in a previous post about having type 2, was that exaggeration or real? If you do there's some new medicines on the market that are complete game changers for losing weight

---

I've got ringworm (srs)
I'm not sure where it came from, but I've been using selsun blue as body soap in the shower (that was the old trick I remember when I was in wrestling) and using talc powder to keep dry

Planning to workout again today

I haven't done any real cardio workouts since the trip, and maybe its my imagination, but I can feel it. Its taking me longer to recover, feel stiff and tired

[coachcalande]

Planned run day…while standing for a long time at our town’s Independence Day parade my right calf , feeling really fatigued, nearly cramped. I sat and massaged it a bit, stretched and then hydrated well for a few hours. Just as I decided to run hills, a thunderstorm started….so, I’m just going to take a rest day…no weights, no running…first day off in a month.

My calves are definitely growing as at 270 lbs running blasts them. I can see vascular changes there…

[coachcalande]

^ You mentioned in a previous post about having type 2, was that exaggeration or real? If you do there's some new medicines on the market that are complete game changers for losing weight

---

I've got ringworm (srs)
I'm not sure where it came from, but I've been using selsun blue as body soap in the shower (that was the old trick I remember when I was in wrestling) and using talc powder to keep dry

Planning to workout again today

I haven't done any real cardio workouts since the trip, and maybe its my imagination, but I can feel it. Its taking me longer to recover, feel stiff and tired

Ring work creams work well. As a coach for decades we often had players get it from football or wrestling. The creams make it vanish.

[SaviorSelfJT]

Today:

OHP:
up to 200x1
185x6

PL squat:
up to 275x5

Cheat rows:
up to 275x5
225x20


--

The 200 OHP didn't feel too hard, kind of wanted to try 210 (which would be an all time PR, never done more than 205) but left it in the tank. 185x6 is one more rep than last time at 185x5, although I've done 8 reps with 185 before in the long past

I haven't done an OHP in like 3 weeks, the pushups really seem to be doin something

[EliKoehn]

^^ I remember how strong I felt getting 185 x 1 on the OHP, and here you are just making that look like nothing.

--

I got my 325 max again on the bench! Just warmed up to that with a few individual pullups between sets and then did a couple sets of hammer curls: 4 w/ 65s, and then a singe w/ 75s. The latter set was a little cheaty, but not too bad, and all but the final rep with the 65s were clean, with the same situation there on the last one. Afterwards, a few pretty inconsequential pulldowns I'll mention for the sake of being concise.

My dad wanted to go with me again today since my non-work gym is open. I am really encouraged that he seems motivated and serious in a way that I haven't seen him in a long time. He benched 345 in his 30s weighing in the lower 200s and has set a goal (which he seemed truly earnest about) about getting 275 for a single by the end of the month as step one. I think he'll easily get that; just a matter of knocking the rust off.

On my bench, my dad was a really great spot and hyped me up really effectively before and during the set (yell-grunting "Come on!" in that way that really gets your mind and will totally engaged). That sort of thing makes a very notable difference. The bar shot up smoothly and stably and without even a grind. I am almost positive I'd have gotten 330 had I tried that instead. I do weigh about 20 pounds more than when I previously got 325, so in relative terms, this retest is not an equal performance, but given how easy it felt this time and knowing that 325 was a grind previously, I think I am well-poised to aim higher. I'm not going to make that a focus, as I'd mentioned before, but this is a number that I can easily challenge right now.