2024 Collaborative Training Log and Discussion

[coachcalande]

Seated press
135x16
155x10
185x 5
195x 3
205x 2
155x 8

[Keyshade]

Today I switched from FB to U/L to have more rest days between same muscle groups. Just gonna bench twice a week and hit squats twice a week, basically.

My template is going to be:

Bench press
Some sort of row
Some sort of incline/vertical press
Some sort of pullup

Squat
Some sort of hip hinge
Some sort of lunge
Some sort of leg curl

Then I'll add iso for calves, delts and arms. I guess it doesn't matter which days I split my iso work.

This is what I did this morning:

I'm 185cm and 180lb

Bench Press
Warm up 1: 5 x 105
Warm up 2: 3 x 140
Warm up 3: 1 x 160
Set 1: 6 x 175
Set 2: 6 x 175
Set 3: 6 x 175 (RPE: 9.5)

Weighted Pull ups
Warm up 1: 5 x BW
Warm up 2: 3 x BW + 10
Warm up 3: 1 x BW + 20
Set 1: 6 x BW + 30
Set 2: 6 x BW + 30
Set 3: 4 x BW + 30 (RPE: 9.5)

Incline Converging Press Machine
3 x 8-12 working with 145. If I want to emphasize my upper chest and delts, does it matter whether I use a neutral grip or not?

Cable Rows
3 x 8-12 working with 135 and wide grip.

Iso for calves and delts
Standing Calf Raises
Bent Over Rear Delts