2024 Collaborative Training Log and Discussion

[CW47]

High Bar Squat:
195 pounds x 6 reps
Goal = 2 sets of 4-6 reps
Mis-grooved the second rep pretty badly, getting too far forward. Was able to recover and hit my rep goal for the set.

Face Pull:
30 pounds - 2 sets x 20 reps
Goal = 2 sets of 17-21 reps
Still not doing rest pause on these. I'm probably getting close to a weight that will put me in the target range though.

Today was supposed to be a rest day but we're hosting a party tomorrow so it was probably my only chance to get in some work this weekend. Ended up doing a very abbreviated session - only 1 set on squats, and then cut out the Leg Curls and Calf Raises altogether. Workout happened pretty near my bedtime, and I still had other things to get done.

I'm sure tomorrow will be a 'rest' day. Should be back with a session on Monday.

[coachcalande]

Failed at 315x3 today. Getting old sucks.

Got a decent enough double.

https://youtube.com/shorts/jCQY3xofjCI

325x1 easy

https://youtube.com/shorts/arc_Lk0j6Os


Going for 335 in a few minutes. Why not?

Here it is.
https://youtube.com/shorts/S_lFzq_eFmI



Incline bench next…Here’s 275x3

https://youtube.com/shorts/Pu2n1kJDl6g

[coachcalande]

Back to free weights squats after a break
315x8-7-5-4

[CW47]

Fly Press: Rest Pause
35lb DB's x 27 reps (16/11)
Goal = 13-17 reps
2.5 more pounds, 2 more reps. I was certainly a little over 45 second rest between because a young man did not want to get off the bench after I made the mistake of standing up. That likely explains the increase in reps. Still, feels like I'm getting the movement more dialed in and I'm getting better at pushing closer to failure. There's definitely still room for refinement of the movement too, so I'm thinking I'll be able to continue adding reps and weight for a while.

Behind the Neck Press: Rest Pause
60 pounds x 23 reps (15/8)
Goal = 17-21 reps
5 more pounds, 2 more reps. Getting more comfortable with this each week.

Cable Overhead Triceps Extension: Rest Pause
25 pounds x 18 reps (12/6)
Goal = 17-21 reps
Same weight, 3 more reps. Finally made some headway on this. Very happy with that, considering the weight and number of reps was higher on the 2 exercises before this as well.

6-Ways:
5lb plates - 2 sets x 10 reps
Goal = 2 sets x 6-8 reps
5 pounds LESS, 4 more reps. Felt like I was getting a little loose with form last week, so I went back to 5 pounds plates and increased the reps. These felt fantastic. I may change my rep range to 8-12 since that seems more appropriate for this exercise.

Video shows the second sets of Fly Press and BTN Press:

[coachcalande]

New PR

Lifetime best 250 on seated press at age 57
https://youtube.com/shorts/gXnOzaQrIPM

Tune out the static, train and grow.

[CW47]

Lat Pulldown - Close Grip: Rest Pause
110 pounds x 19 reps (13/6)
Goal = 13-17 reps
5 more pounds, 2 less reps. Did a pretty poor warmup. A better one probably would have helped, but still not too bad. I may have mentioned this before, but when I moved last fall part of my lat pulldown got bent and now the resistance is more than it was and should be. Doesn't really bother me, but it definitely affects the weight I use.

Incline DB Curl: Rest Pause
30lb DB's x 21 reps (13/8)
Goal = 17-21 reps
Same weight, 4 more reps. Felt hard but I was able to squeeze out a few more reps.

Wrist Curls: Rest Pause
65 pounds x 35 reps (20/15)
Goal = 13-17 reps
First time really doing these as rest/pause. Man, these are painful (muscle burn). Could've done probably a couple more reps on each set but the burn got to me. I'll add weight next time.

Dumbbell Row:
80 pounds - 2 sets x 12 reps
Goal = 2 sets x 12 reps
Maxed out my DB's. Not sure where I'll go from here. Either a higher rep range or a different exercise.

[67Vert]

4/24/24 -
Squat - 185X5, 205X5, 215X5
DB Bulgarian Split Squat - 35X10,10,10,10 added a 4th set
RDL - 185X8, 205X8,8,8 up from 1855 in previous weeks
Calve Raises - 3 X
Abs - 3X super-setted with the calve raises

Still cutting - it's going very slow

[EliKoehn]

@CW, your form looked super clean on those fly presses, especially for a dumbbell exercise that is hybridized at a difficult angle!

@67, it takes a lot of discipline to do big compound lifts on a cut. Good luck moving forward.

--

Well, this was coincidental, but I benched again today because the scoreboard at work couldn't be updated last time due to the staff being absent when I originally set the max, so I retested it today and got it. Also got a new PR repping 315! I would have done legs, but I'm going to jog with a friend tomorrow and I would prefer to go into that with my legs fresh. I don't intend or expect to see my bench go up for a while as I begin trimming down, though maintaining strength on it is a goal, albeit not what I'm placing a premium on for a little while.

Flat Bench (T&G):
350 x 1, 315 x 4, PR!, 295 x 5

Pull-Up:
1, 3, 3, 3 at BW

A.S.
Hammer Curl:
3 x 8 w/ 50s
DB Lateral Raise:
3 x 8 w/ 30s

[coachcalande]

https://youtube.com/shorts/oxb2ta8ObVc

Working with 315 on bench again. Body Weight stable 275 but feel good.

Hit 340x1 on set two

https://youtube.com/shorts/KJwDfHIf6CE

Now working pause reps at 275x5


Also managed a 300x1 on incline. Trained afterwards at 245x5,5,5,5

[SaviorSelfJT]

Been recovering from a sickness, have done a few workouts since but nothing noteworthy

@CW, your form looked super clean on those fly presses, especially for a dumbbell exercise that is hybridized at a difficult angle!

@67, it takes a lot of discipline to do big compound lifts on a cut. Good luck moving forward.

--

Well, this was coincidental, but I benched again today because the scoreboard at work couldn't be updated last time due to the staff being absent when I originally set the max, so I retested it today and got it. Also got a new PR repping 315! I would have done legs, but I'm going to jog with a friend tomorrow and I would prefer to go into that with my legs fresh. I don't intend or expect to see my bench go up for a while as I begin trimming down, though maintaining strength on it is a goal, albeit not what I'm placing a premium on for a little while.

Flat Bench (T&G):
350 x 1, 315 x 4, PR!, 295 x 5

Pull-Up:
1, 3, 3, 3 at BW

A.S.
Hammer Curl:
3 x 8 w/ 50s
DB Lateral Raise:
3 x 8 w/ 30s

REALLY good job on the benching srs

+ same for OHP coach

[coachcalande]

Good to see folks smashing stuff.

I’m fluffy but I’m on kind of a tear with growth and strength so I’m going to run with it. Taking in 45% protein at 3200ish cals.

https://www.youtube.com/shorts/nUlVdV5q2AA

I’ll never be ripped because I hate giving up strength. I just can’t do it.

[CW47]

Hatfield Squat:
265 pounds x 7/6 reps
Goal = 2 sets x 4-6 reps
Really good. Since I swapped out Stiff Legged Deads in favor of Good Mornings later in this workout, I added a second of squats because I wasn't worried about conserving energy for heavyish deads. Apparently I struggle with counting beyond 5... Didn't realize until I watched the video back that I did 7 reps in the first set instead of 6.

SSB Calf Raise:
Skipped - short on time and something had to get dropped.

Good Morning:
115 pounds x 8 reps
Goal = 6-8 reps
I think this might actually be the first time I've done these since I got an SSB Bar about 2 years ago. That's pretty wild. The felt great. Wish I had done them a lot earlier. Range of motion was a little shorter than I'd like, but I'll keep working on it.

Skiers:
25lb DB's - 2 sets x 15 reps
Goal = 12-15 reps


Video shows the first set of each lift.

[coachcalande]

I’ve been piling on mass and gaining strength.
Finally yesterday I went to squat and could feel fire in my knees as the arthritis inflammation has returned. I was able to eat carbs regularly for just two weeks and here I am now barely able to stand/sit or climb stairs. I cannot do squats or leg press at all.

I seemed ok with carb cycles or straight keto/carnivore. Too bad as I was really enjoying the diet plan at 3200 cals per day with 35% carbs.

It is what it is.

[EliKoehn]

Comp Bench:
320 x 1 (PR)

Conventional Deadlift:
405 x 1, 495 x 0*, 405 x 1

Pullup:
3 x 5 at BW

A.S.
DB Lateral Raise:
3 x 12 w/ 25s
Supinated DB Curl:
2 x 12, 1 x 12?**

*about 30-40% RoM on this before failing. The bar was excellently knurled so grip was not the issue.

**was talking mid set and lost count

[coachcalande]

Bench
225x12
245x8
275x6-5-5

Incline bench 5x225x6-8

Fly press with the 60s

Wide pulldowns, narrow pulldowns, seated rows


About 50 min


Been distracted by car shopping. My son graduates this year and I’m giving him my 08.

I’m looking for 2012-2017 Jeep maybe…wish me luck!

[coachcalande]

272 today. Losing some bloat …

It’s leg day and most likely all I’ll be able to do is leg extension and leg curls, calf raises. My knee is getting better and inflammation is well under control but man, this stinks. I love squats and leg press. Best to just get well…

Hope you guys are all killing it!

[CW47]

Great training Coach. I love Fly Presses. Definitely plan to keep them in my rotation for a long time. "New" vehicle hunting is always fun. I hope you find something you like.



I missed a couple of workouts because I came down with a bug on Saturday. I was the last to get it in the house and thought I had dodged it this time, but no such luck. I spent almost the whole day Saturday on the couch and semi conscious. Was a little better on Sunday. Called off of work yesterday and was able to get some extra sleep which seemed to help a lot. Back to work today feeling not too bad (~ 70%?). Wanted to work up a sweat today so I got my workout in. After posting this up I'll grab something to eat, then planning to do some cardio on the bike yet this evening. Should help loosen up the crud that's still in my sinuses, and help me sleep good too.

Incline DB Press: Rest Pause
50's x 19 reps (14/5)
Goal = 17-21 reps
After doing 18 reps each of the last 2 times, I was able to add 1 rep this time. I'll stick with the 50's until I hit 21 reps. First set is shown in the video below. I'm making an effort to extend the range of motion as much as possible at the bottom of the lift and the video does a good job of showing how far my elbows are getting pulled back.

High Pull: Rest Pause
100 pounds x 16 reps (10/6)
Goal = 13-17 reps
An extra 5 pounds felt quite a bit harder. Lost 2 reps. Still not bad though. 17th rep was close. I expect I'll probably hit my rep goal next time.

Single Arm French Press: Rest Pause
22.5lb DB's x 21 reps (15/6)
Goal = 17-21 reps
Added a rep and hit the goal. Weight will increase by 2.5 pounds next time.

Leaning Lateral Raise: Rest Pause
Left Arm = 175.lb DB's x 29 reps (20/9)
Right Arm = 17.5lb DB's x 29 reps (20/9)
Goal = 13-17 reps
Still way over my rep goal. Continuing on with small increases - I'll add another 2.5 pounds next week.

[coachcalande]

keto day 5 (45-60% protein/under 5% carbs)
*Battle and win vs inflammation!
Heaviest wt in 2024: 281
Last week 276
yesterday 272.3
today 270.8
calorie intake yesterday 2900 (deficit 300)

I’m supposed to train shoulders and arms this am. Let’s see how it goes.

[CW47]

Came home and did some work outside for a few hours. Grilled some steaks and ate dinner. Finally got a chance to try to lift around 8PM - pretty tired and still far from fully recovered from the sickness.

Deadlift:
365 pounds x 1 reps / 415 x 0
Goal = 4-6 reps
Was never able to get comfortable deadlifting today and wasn't feeling as strong as it has recently. Got to 365 and it was somewhat of a struggle to get just the 1 rep. My working weight was supposed to be 370 but it didn't feel like there was any chance of getting to 4 reps. So I did was any self respecting lifter would do - I decided to add another 50 pounds and go for a heavy single, lol. I never really gave it a real chance though. Right when it was breaking the floor it just felt 'wrong' so I called off the deads and moved on.

Pullup: Rest Pause
BW x 6 reps
Goal = 13-17 reps
Wasn't really feeling up to pushing these hard today, so I just did a few sets of doubles and singles.

Monkey Row: Rest Pause
30lb DB's x 27 reps (14/6)
Goal = 13-17 reps
Added 5 pounds and still easily made the rep goal.

Reverse Cable Curl: Rest Pause
27.5 pounds x 23 reps (16/7)
Goal = 17-21 reps
Added 2.5 pounds and did 2 more reps. Certainly coming into this fresher than usual (having largely skipped 2 of the first 3 exercises) made a difference.

Not the best workout ever, but it felt really good to hit the last 2 exercise hard and get good results. I'll rest tomorrow and hope to come back fresher for legs on Friday.

[EliKoehn]

Monday

9.8 mile walk with a friend. Jogged 1.1 miles of it. Didn't keep track of time but made the overall circuit in about 2.5 hours.

--

Wednesday

Flat Bench (T&G):
315 x 1, 4

Just one hard working set to keep the stimulus there. Not really aiming to increase bench for a while, as stated.



--

Today

Deadlift (Conventional, Mixed):
1 x 1 at 365, 2 x 3 at 405, 1 x 1 at 365

A.S.
MAX Grip Single Pulley Lat Pulldown:
1 x 8 at 200, 3 x 8 at 180
Standing OHP:
1 x 8 at 145, 2 x 7, 1 x 6 at 135

Dumbbell Shrug:
1 x 10 w/ 80s
Supinated DB Curl:
1 x 10 w/ 40s

It felt good getting some volume in with the deadlift. I had planned to complete a reverse pyramid but that final single with 365 (which was suppsed to be a set of 5) revealed that I was zapped, and my QL started talking to me so I thought it best to avoid flirting with injury. I'll stand by the no straps thing, but I should get a belt for real. Historically, they have never set right with me, but I want to protect my back once I cross back over 500 and start pushing into new territory. Thoughts on a good belt? As far as grip goes, that knurling is sharp and even without chalk it seems to be totally a non-issue relative to these smooth bars I have been training with in various other gyms.

I was going to do a straight 4 x 8 on both the lat pulldown and the OHP, but I realized that 200 on the pulldown was going to be too hard to replicate in straight sets, so I decided to go up on OHP and then lower as I would with the lat pulldown, but then ironically the rest of the pulldowns were relatively easy while the OHP tanked out and I couldn't even get 8 reps consistently with a single plate. I was pressing quite strictly with locked knees, and I know that the deadlift works the long head of the tricep, which OHP also most thoroughly hits, so that likely had to do with it. Still glad I worked that pattern again. The grip on the pulldown was fascinating. It was almost like two climbing rocks perpendicular to the bar, and the angle of my humerus on either side was so shallow that my biceps felt barely involved and that my lats were really doing the brunt of the work, which is excellent for that exercise.

[coachcalande]

Keto day 7

Already dropped from a winter high of 281-268


Bench
225x12
245x8
275x5
295x3
295x3

Incline
225x5x5-6

Heavy pulls


*pick up my Jeep tomorrow!

[SaviorSelfJT]

Still working out, short notes:

- My grip strength sucks, but starting to work on it
- Lateral raises/side delt raises or w/e its called seems to help my shoulder. I can bench without feeling pain now

It felt good getting some volume in with the deadlift. I had planned to complete a reverse pyramid but that final single with 365 (which was suppsed to be a set of 5) revealed that I was zapped, and my QL started talking to me so I thought it best to avoid flirting with injury. I'll stand by the no straps thing, but I should get a belt for real. Historically, they have never set right with me, but I want to protect my back once I cross back over 500 and start pushing into new territory. Thoughts on a good belt? As far as grip goes, that knurling is sharp and even without chalk it seems to be totally a non-issue relative to these smooth bars I have been training with in various other gyms.

I'm going through a dilemma with my own barbell. My knurling wasn't good to begin with and its mostly worn down (I had to take a steel brush to it to take off years of compacted chalk/oil/skin). I considered a texas power bar, but it has knurling thats probably too much, its like grabbing a bundle of knives. Maybe good for doing a 1RM but there's no way you can train on a bar like that

Not 100% on belts right now, but I got this one when I was in middle school or something and I'm still using it today. Back then Inzer was known as the best of the best, idk if their reputation has help up though

https://inzer.com/collections/power-...%E2%84%A2-13mm

13mm, double prong, forest green color is what I got. I bought a size or two too large, and punched extra holes in it. So now I'm using the normal holes, but back then I was using the holes I added

If I bought one today I'd get the red/white/blue one (srs)

*pick up my Jeep tomorrow!

That's what's up. New car feeling is a great one, enjoy!

[CW47]

Congrats on the Jeep Coach!

Eli, Inzer is a good option. I have a couple of Pioneer belts and both of them are awesome. Their standard powerlifting belt is my personal favorite: https://generalleathercraft.com/prod...-lifting-belt/


Today was supposed to be legs for me. I tweaked my right knee just slightly when trying to get warmed up on deadlifts a couple of days ago and it's still feeling not quite right, so I called an audible. I got a landmine attachment for my rack a week ago and decided it was time to break it in.

I just put a 45lb plate on and did some squats, calf raises, single leg RDL's and Meadows Rows (rear delt focused). It's definitely not the idea setup for squats. Calf Raises were not bad at all. RDL's felt awkward but hit the hamstrings pretty well. Meadows Rows are one of my favorites and it's a crime that I've basically not done them at all in about 2 years.

Now that I've got about 2 months into the Rest/Pause style training I've reviewed my programming from the ground up and made some adjustments. I'll be starting up the 'new' program on my next workout. The biggest change is just in how I'm planning my days. I've been running it as a Heavy/Light/Medium where, for example, I do all Heavy pressing exercises on one day and then the next Press day would be all Light. I found that the Heavy days are hitting me too hard though. I'm changing to a mix of Heavy, Light, and Medium lifts in each workout to try to keep the fatigue level more stabilized. Not sure if that will be better or not, but there's only one way to find out. I think I'm also well enough adapted to be able to slightly increase volume on most exercises, so I'll be adding a 2nd rest/pause to a lot of the lifts.

[coachcalande]

Keto day 8. 268 yesterday, 269 today.

I am tracking food intake which was at about 3000 cals yesterday, maybe just under.

I’ve never stayed over 270 while avoiding carbs, tracking or not. Wity carb cycles I will generally fluctuate 5 lbs-8lbs in a week but actually look better because the muscles are more full.

I still can’t squat due to whatever I did to my knee…best I can explain is that I probably snagged cartilage on the underside of my knee cap. This is what happens when you have arthritis bone spurs and crevices. Avoiding the carbs greatly reduces pain and inflammation but it sucks for the powerlifting gains ….so might as well embrace a cut. It’s got me anticipating running all summer like I did last year.

Recall that I had to reduce training weights with that weight loss down to 255…and it definitely made me hate lifting while feeling weak but I sure did love the feeling of running for an hour effortlessly.

Planning a summer that includes this kind of training split:

chest/back
Choice *legs / sports/ running /biking/skating
shoulders and arms
Choice *legs/sports/running/biking/skating

repeat.

Need my knees to cooperate.