2024 Collaborative Training Log and Discussion

[SaviorSelfJT]

Squat
45x5
135x5
230x5
230x5
230x5

Bench
45x5
95x5
135x5
155x5
155x5

Deadlift
325x5

Today and going forward, I think I'm just going to mix grip, and stand up between reps so its a full reset each time

DB rows
65s x 5
95s x 5
125s x 5

Rev grip BB curls
95x5
95x5
95x5

Finger rolls
95x15 x2

25lb plate hold by handle
5

[Camarija]

What's the S and J about?

My wife is S and I'm J

J = John

We workout together sometimes and I include it in my notes for future tracking

We've both taken months away from the gym for different reasons so this is a hard reset from zero for the both of us

Hopefully by end of April we're back to the standard, or at least close

Honeymoon starts on the 23rd of April

Cheers!

[67Vert]

My wife is S and I'm J

J = John

We workout together sometimes and I include it in my notes for future tracking

We've both taken months away from the gym for different reasons so this is a hard reset from zero for the both of us

Hopefully by end of April we're back to the standard, or at least close

Honeymoon starts on the 23rd of April

Cheers!

Congratulations on the wedding!!! And that's pretty awesome that you work out with your wife.

Last night I just booked the family to Costa Rica to visit my Dad. We're all going to miss some gym time. It's only a 1 1/2 weeks but I'll probably be pretty tired for a few days after. I'm going to pack some resistance bands, whether I use them or not is another thing.

[CW47]

Lat Pulldown - Close Grip: Rest Pause Goal = 13-17 reps
95 pounds x 23 reps (17/6)
Was not expecting this many reps after doing 15/5 with less weight last time. Obviously I'm happy with it.

Dumbbell Row:
70 pounds - 2 sets x 12 reps
Struggled to his 12 reps on the first set but did it easily on the second. Weird.

Incline DB Curl: Rest Pause Goal = 17-21 reps
25's x 29 reps (21/8)
Last time I did these I hit 30's for 2 sets of 10. So 21 reps in the first set was not something I thought was in the realm of possibilities. Will definitely be adding weight next time.

Wrist Curls:
45 pounds - 2 sets x 12 reps
Just getting a feel for these. I did them Kiriakos Grizzly style behind my back (I'm sure I spelled his name wrong, lol). They felt really great and I'll definitely do them this same way next time.

Still been a little under the weather but I really had no effect on this workout. Energy level stayed high throughout and I got through it quickly and smoothly.

[67Vert]

3/8/24 C-Day Friday

Bulgarian Split Squat with dumbbells- 30(2)X10, 35(2)X10,10

Bench Press - 215X3,2, 195X5

Cable Row - 100X11, 130X10, 160X10, 152,5X10,12

Bicep Pull down -3 sets -

DB Side Lateral Raise -4 sets
Tricep Pushup - 4 sets


2 Week Mini Cut - I’ve been at around 176lbs @ ~20% body fat. I’ve been OK with that in the winter, but was looking to get down to about 15% for summer. I had planned to start my cut the first week of April.

BUT, Wednesday evening we booked flights to see my old man down in Costa Rica. And we leave in 2 weeks. So I’m about to find out if I can make visible changes in just 13 days.

3/7 176 lbs
3/8 176 lbs

[Camarija]

Congratulations on the wedding!!! And that's pretty awesome that you work out with your wife.

Last night I just booked the family to Costa Rica to visit my Dad. We're all going to miss some gym time. It's only a 1 1/2 weeks but I'll probably be pretty tired for a few days after. I'm going to pack some resistance bands, whether I use them or not is another thing.

Thank you! I automatically feel older after the wedding. I just walk around dual wielding WD-40 cans fixing anything that squeeks, and talk about traffic conditions whenever the chance arises. Lol

Enjoy your vacation, a week off isn't a big deal

Photo from the wedding:



We were on a terrace on the rooftop overlooking a national park and mountains. The weather somehow held together, no rain, perfect weather, lots of laughs

---

Friday March 8, 2024
Weight: 193 lbs
BF %: 15%
Start: 1:30 PM
End: 2:40 PM
Total: 70 minutes

Hip Adduction
90 lbs x 18
110 lbs x 25
110 lbs x 23

Hip Abduction
Warm Up Set 1
90 lbs x 18
110 lbs x 25
110 lbs x 25

Donkey Calf
90 lbs per side x 5
70 lbs per side x 12
70 lbs per side x 10

Booty Builder [Bench:5 Belt:2 Seat:3]
97 lbs x 10
157 lbs x 5
217 lbs x 10
202 lbs x 10

Weighted Back Extension
BW + 70 lbs x 10
BW + 110 lbs x 5
BW + 110 lbs x 8

Prone Leg Curl (Seat: 4 / L / -1)
80 lbs x 6
95 lbs x 8

Squat superset with Cybex Squat Press Leg Press
180 lbs x 8
230 lbs x 5
270 lbs x 8

Cybex Squat Press Leg Press
135 lbs per side x 5
160 lbs per side x 4
180 lbs per side x 6

Leg Extension (setting: 3)
160 lbs x 10
160 lbs x 11

Ab Crunch Machine
95 + 110 + 125 lbs x 3 + 3 + 3
125 lbs x 15
125 lbs x 8

Bosu Leg Raise
BW x 5
BW x 10
BW x 8

---

I'm back in the United States to talk with my lawyers and accountants, getting my wife's citizenship sorted, getting my assets sorted, etc.

Tried squats today just to see how far off I am. Only managed 270 lbs for 8 reps. Not bad, but I was front squatting 380 lbs for as many reps before my time off for an elbow fracture, so there's a lot of improvement to go. I'll take it slow, no rush.

Still been a little under the weather but I really had no effect on this workout. Energy level stayed high throughout and I got through it quickly and smoothly.

Hope you feel better brother

Gargling with hot water with salt and iodine seems to keep my throat symptoms fine when I go through a cold, but for congestion, frequent hot showers, 3x a day helps. That and sudafed + mucinex + xyzol

[SaviorSelfJT]

Congrats man, and y'all are looking real photogenic there

The WD-40 comment reminded me of this




-------------

CW - the wrist curls are a great exercise, you can also kind of do them in the other direction, the forwarm muscles that move your fingers up usually don't get used much

You can also do "finger roll" exercise like this:
https://www.youtube.com/watch?v=TiXGR4p1dwY

Also just physics here, but not an exercise you can judge just based off of how much weight is used....how good your barbell bearings are would make a big impact on the difficulty. Half the effort is raising the weight, the other half is transmitting the angular momentum to the plates. And using a 25lb and two 10s would be easier than a 45
-------------

Squat:
235x5
235x5
235x5

OHP:
170x5
170x5
170x5

Row:
285x5 (https://streamable.com/nnnqnk)
285x5
285x5

Hammers:
70x5
70x5
70x5

pullups:
5 (shoulder actually feels aggravated by chins, going to stop)
dead hang for next set
more hang, but not as long

I see a message from the streamable service that it plays ads when its shared, fuk that. Idk if there's an alternative service that works similarly

[coachcalande]

Had been feeling beaten up.

Bench today was first to get my head right and body warmed up…AMRAP pyramid

AMRAP sets
185 x ?
205x ?
225 x ?
245 x ?
265 x ?
285x ?
305 x ?

I’m half way through this at the moment alternating with narrow grip pulldowns in the 8-12 rep range.

Finished with 305x2

Doing same thing with incline now
185x
195x
205x
215x
225x
235x
245x

Finished with 245x3

Then did seated press for a pyramid followed by side laterals and rear laterals.

Time for beef and rice. Great change up for me.

https://youtu.be/qcFuNjDVuZY

[CW47]

Vert - Good luck with the cut. Hope it goes well. I'm sure you'll have a great trip.

Camarija - Awesome picture. Looks like an amazing setting. Thanks for the pointers - I'm feeling much better now.

Savior - Thanks for the finger roll suggestion. I'll probably give that a try at some point. I've been hesitant to do forearm work because of wrist issues, and because taxing my grip has seemed to make the elbow issue I've been dealing with for the last couple of years flare up. But I'm going to see what and how much I can handle.

Coach - Looks like you got in some great volume today. Beef and rice - yum!



SSB Calf Raise: Goal = 15-20 reps
155 pounds - 2 sets x 15 reps
Did these slow and controlled. May have left a couple of reps in reserve, but it was still 5 more than last time. I'll aim for 20 reps next time around.

Hatfield Squat: Goal = 4-6 reps
255 pounds x 6 reps
I did 5 with this weight last time. 6 was easy enough this time that I thought I must have misloaded. I counted it 3 times after finishing the set, lol. Probably had 2 reps in reserve here. I'll increase the weight next time.

Stiff Legged Deadlift: Goal = 6-8 reps
325 pounds x 5 reps
Did 320 for 8 last time but it was with a belt and done touch and go. Today was beltless and done from a dead stop. I plan to continue doing them this way moving forward. I normally have really good flexibility for this lift and can get full extension to the floor with a totally flat back pretty easily, but I struggled today and felt like my back was slightly rounded right from the beginning of the lift. Because of this I decided not to press my luck when it started getting pretty hard.

No rest pause work today. The calf work may change to rest pause at some point. I also might add a second set of squats later on, but will stick with one for now because I don't want to be destroyed before doing the deads. Recovery seems to be good right now even though I've been sick, so that tells me I may be able to add some volume and/or intensity here and there, but I'll do this very gradually to be sure I don't overdo it.

[coachcalande]

Take the front squat challenge…

I’m going to see what I can do with front squats tomorrow. I’m still coping with low back injury so may use my smith machine again but I got so sore from front squats last workout that I’m going to feature them as exercise number 1 for a few sessions and see how I progress. I have long femurs so back squats make me lean forward and tend to make glutes and low back take the brunt of the work. Front squats have essentially exposed weak thighs…so LFG.

[SaviorSelfJT]

^ I bet front squats on a smith machine work great. I could see them being far superior to barbell front squats for a lot of people because it will help with your upper back caving in, and holding the bar in place. Some people give out there before their legs do

----------

Did some foam rolling yesterday and today

Squat:
240x5
240x5
240x5

Bench:
165x5
165x5
165x5

Deadlift:
335x5 (standing up between reps; mixed grip)

DB Row:
70x5
95x5
125x6 (six not five. I can't make a dumbbell heavier than 125lbs so gonna have to up the reps instead of weight)

- Dead hang (~45 seconds)
- This exercise where you do a pullup and hold yourself at the top. Then one by one, switch your hands from facing you to away, and back to you. Supposedly can help with shoulder
- Another flip flop hand thing
- another dead hang

[Camarija]

Ok, so I'm confirmed weak after this upper body workout. Might be until July that I'm back to good form.

March 10, 2024
Weight: 195 lbs
BF %: 15%
Start: 3:23 PM
End: 4:38 PM
Total: 75 minutes

HS Chest Press (seat: 5)
70 lbs per side x 5
70 lbs per side x 8
70 lbs per side x 5

HS Decline Press (seat: 9)
90 lbs per side x 3
90 lbs per side x 8
90 lbs per side x 5

Pec Dec (seat: 5)
85 lbs x 8
85 lbs per side x 15
85 lbs per side x 12

Pullup Pronated
BW x 3
BW x 8
BW x 5

Low Row (seat: 5)
55 lbs x 5
70 lbs x 10
70 lbs x 8

Sideways One Arm High Row (bottom)
70 lbs x 5
90 lbs x 10
90 lbs x 8

Egypt Cable Lateral Raise (15)
10 lbs per side x 5
15 lbs per side x 10
10 lbs per side x 10
10 lbs per side x 8
<Superset>
One Arm Face Pull (Cable: 8)
10 lbs per side x 5
15 lbs per side x 10
10 lbs per side x 10
10 lbs per side x 8

Cable Tricep Katana [9] / Cross Pushdown
20 lbs x 5 / 20 lbs x 5
20 lbs x 8 / 20 lbs x 8
15 lbs x 5 / 15 lbs x 7

Preacher Curl (Seat: 10)
55 lbs x 5
70 lbs x 5
55 lbs x 7

Sideways MTS Bicep Curl (Seat: 9)
30 lbs x 5
40 lbs x 7
30 lbs x 8

Take the front squat challenge…

I’m going to see what I can do with front squats tomorrow. I’m still coping with low back injury so may use my smith machine again but I got so sore from front squats last workout that I’m going to feature them as exercise number 1 for a few sessions and see how I progress. I have long femurs so back squats make me lean forward and tend to make glutes and low back take the brunt of the work. Front squats have essentially exposed weak thighs…so LFG.

Machine Front Squats are great! Power on!

Congrats man, and y'all are looking real photogenic there

The WD-40 comment reminded me of this

I have become one with Dad jokres

Camarija - Awesome picture. Looks like an amazing setting. Thanks for the pointers - I'm feeling much better now.

Ty ty, I think photographers call it the golden hour, when the sun is at a certain point in the sky and natural lighting becomes ideal. Amyway, we got the holden hour for the wedding so we were pretty happy with the views. Still waiting on the photographer's photos...

[EliKoehn]

Hey guys, I'll come back and properly read everything since my last post later, but great to see everyone's still active on here. Congrats again on your wedding Camarija, looking sharp and looks like you found a very beautiful bride. Well wishes for you both!

A couple of weeks ago, something unexpectedly really bad happened at work and I ended up working through the whole night for damage control, and it's been worrisome and stressful in the wake of it. I won't go into detail here, and things are taking shape day by day in the meantime, but it's been somewhat rattling and ominous since then. Nevertheless, I still think I have an excellent job and greatly appreciate having it.

I haven't been in a good headspace since then, but for some reason, I feel notably pleasant and good right now. Maybe it was the lift with my dad? I don't know, the one small session I took on break in the midst of it didn't really have that effect, but glad for it either way.

--

Friday:

Flat Bench (T&G):
315 x 1, 1; 275 x 7; 225 x 10 (alternated with some pullups, and one set of 4 I think)


Today:

Flat Bench (T&G):
295 x 4, 285 x 5, 275 x 6

Double-Pulley Seated Cable Row:
1 x 1* at 295, 1 x 5 at 250

*A little bit of back lean on that maximum weight for the machine, so I won't properly count it; just wanted to see what the full stack felt like.

A.S.
Hammer Curl:
2 x 8 w/ 50s

DB Lateral Raise:
2 x 8 w/ 30s

The benching today was all maximal and felt quite good, being just a small notch above heavier non-1RM sets I've done in a while. I also showed my dad how to deadlift with 135 and he seemed to have the hang of it right away and enjoyed learning it.

[Keyshade]

I forgot to keep posting here but I continued training!

Initially, I was splitting my workouts into 2 different days for the upper body and another 2 for the lower body. However, I realized that I was doing more exercises than I really need and I was losing focus on progressing in strenght and technique across the main movement patterns.

So I picked main exercises and divided them into 1 upper day and 1 lower day. I'm training 3-4 days per week alternating betwen upper and lower body workouts using this structure:

Upper body starting with standing press and chin up
Lower body starting with squat
Upper body starting with bench press and row
Lower body starting with trap bar deadlift

This was my workout of this morning:

External Rotation / Face Pull (without external rotation)

Barbell Standing Overhead Press
10 x 90lb
7 x 90lb
6 x 90lb

Chin Up - I don't know why but I'm progressing really slow at Pull/Chin Up. Some days I even do less total reps than the previous workout. My bodyweight is more or less the same I'm also taking care of my diet to get lean while I'm adding muscle mass.
10 x bw
8 x bw
6 x bw

Barbell Bench Press With Pause
11 x 140lb
9 x 140lb
8 x 140lb

DB Row
12 x 110lb
11 x 110lb
9 x 110lb

Biceps / Triceps

[coachcalande]

35 min arm session this am:

Triceps pushdowns and ez curls x6
Rope ext over head/db preachers x 4
Good solid work.

Ill be back this afternoon for legs/calves

[SaviorSelfJT]

DB Row
12 x 110lb
11 x 110lb
9 x 110lb

Is that each dumbbell is 110, or two 55lb dumbbells?

[coachcalande]

Beat tired so grabbed coffee and went into the garage.
4 sets front squats on the smith
4 sets leg press AMRAP with 12 plates total
4 sets leg ext
4 sets leg curls
Seated calf press on the leg press

[CW47]

Keyshade - I wouldn't be too worried about the pullups. I've found them to be really sensitive as well. I especially notice a difference if I'm not fully recovered from a previous workouts - they seem to be affected more than other lifts. I also view them somewhat in the same vein at overhead pressing in that they'll generally tend to progress on slower side for most people.


Incline DB Press: Rest Pause Goal = 17-21 reps
50's x 17 reps (14/3)
Not bad. Didn't expect to get to 14 on the first set and I paid for it on the second. Had nothing left.

High Pull:
95 pounds - 5 sets x 3-5 reps
Didn't count exactly how much I did here. Just tried to do multiple sets and get video from different angles to see what I need to work on. I may start doing these rest pause next time. Enjoyed the exercise. Felt it most in my upper back and my forearms. I like this lift a lot.

Single Arm French Press: Rest Pause Goal = 17-21 reps
20's x 24 reps (15/9)
Not sure what the proper description is for what I did. I did a French Press but with a 20 pounds DB in each arm, doing both arms at the same time. I may change to doing 1 arm at a time when the weight gets more challenging. This felt great! Getting the weight farther out rather than right behind my neck felt better on my elbows. Left elbow was still clicking on every rep which makes me nervous, but I felt no pain or discomfort.

Here's video of the the Incline Presses and a set of high pulls:

[CW47]

Deadlift: Goal = 4-6 reps
365 pounds x 4 reps
Just okay. I worked out right after I ate and was feeling bloated and uncomfortable. Feels like I should be able to get 6 with this weight. Maybe next time. I was all setup to record the set and then forgot to hit the record button, lol.

Pullup: Rest Pause Goal = 13-17 reps
BW x 13 reps (9/4)
Not as strong as last time, but still not bad for how overweight I am right now.

Shrug Curl: Rest Pause Goal = 13-17 reps
40 pounds x 18 reps (10/8)
Finally got some video that shows what I'm actually doing for this lift.

Reverse Cable Curl: Rest Pause Goal = 17-21 reps
30 pounds x 6 reps / 25 pounds x 10 reps
Worked up and felt like 30 pounds would be a good weight but it turned out to be too heavy so I reduced to 25 for the second portion of the lift. I'll probably start off with 25 next time.

Here's video of the first portions of the pullups and shrug curls:

[Camarija]

Had a calisthenic workout with my Dad in the park, dips, chins, rows, pushups

Congrats again on your wedding Camarija, looking sharp and looks like you found a very beautiful bride. Well wishes for you both!

A couple of weeks ago, something unexpectedly really bad happened at work and I ended up working through the whole night for damage control, and it's been worrisome and stressful in the wake of it. I won't go into detail here, and things are taking shape day by day in the meantime, but it's been somewhat rattling and ominous since then. Nevertheless, I still think I have an excellent job and greatly appreciate having it.

I haven't been in a good headspace since then, but for some reason, I feel notably pleasant and good right now. Maybe it was the lift with my dad? I don't know, the one small session I took on break in the midst of it didn't really have that effect, but glad for it either way.

Cheers me bruuu!

Those emergencies used to suck the life out of me, the all-nighters still do. Probably a downward spiral cascade of hormones getting out of wack.

I use stupid logic to feel better after those; green is good.

Eat Kiwi, Eat Avocado, Eat Broccoli, Walk in the woods.

[coachcalande]

Todays lift: 70 min.

compounds:
Bench/Row
Incline/wide pulldowns
seated press/narrow pds

then isolations:
side and rear laterals alternated

I did a lot of sets, reps from 20-2 each set maximized. Great lift.

After months of pounding heavy sets, these pyramids feel great. Im still keeping weights heavy enough (60%-90% 1 -RM) but volume is way up.

[EliKoehn]

Had a calisthenic workout with my Dad in the park, dips, chins, rows, pushups



Cheers me bruuu!

Those emergencies used to suck the life out of me, the all-nighters still do. Probably a downward spiral cascade of hormones getting out of wack.

I use stupid logic to feel better after those; green is good.

Eat Kiwi, Eat Avocado, Eat Broccoli, Walk in the woods.

Thanks man. Already feeling better.

Just kind of a trough moment but they're temporary and a natural part of life that I accept. That's a wise mnemonic with the green, too.

--

Worked up to a new Bench PR today:

[CW47]

You smoked that Eli!
Well done.

[coachcalande]

Thanks man. Already feeling better.

Just kind of a trough moment but they're temporary and a natural part of life that I accept. That's a wise mnemonic with the green, too.

--

Worked up to a new Bench PR today:

4 hunnit coming!

[SaviorSelfJT]

Congrats Eli! Definitely looked like you could have done a little more too. Just when I thought this thread couldn't get better with the king of the hill and sunny in philly references, a bench PR comes in

CW - those 'shrug curls' look interesting

-----------

Yesterday:
about 45min of brisk walking with some short bursts of jugging

Today:
Squat:
245x5
245x5
245x5

OHP:
175x5
175x5
175x5

Row:
290x5
290x5
290x5

Hammers:
45s x5
75s x5
75s x5

I recorded the first two sets. The first set of 75s x 5 was actually fairly strict. But I could feel myself cheating more on the second set

Dead hang

[CW47]

Donkey Calf Raise (Cable): Goal = 2 sets of 15-20 reps
90 pounds - 20/18 reps
Much better than last time. Got 8 more reps over the 2 sets.

Cable Single Leg Curl: Rest Pause Goal = 13-17 reps
Left: 35 pounds x 26 reps (17/9)
Right: 35 pounds x 31 reps (20/11)
These feel like they isolate the hamstrings much better than the lying leg curls for some reason. Loving them.

Walking Lunge: Goal = 2 sets of 8-12 reps
20's - 2 sets x 12 reps
These were very challenging after the leg curls. Was pretty close to failure on the final reps.

Rear Delt Flies: Rest Pause Goal = 17-21 reps
20's x 23 reps (15/8)
Stopped a rep or two short of failure on these today. I've not done them forever and was a little worried about the fatigue carrying over into my Push day. I should be able to push it harder next time.

[coachcalande]

Happy Friday folks.

I’m scheduled to train arms this am, legs this pm. Some notes:

1- flopping around like a fish at night due to stress, I strained something in my back around my left scapula. It’s knotted up.
2- dropped a whopping 8 pounds since last weekends refeed.
3- my quads feel much better, different with all the front squat work
4- my shoulders feel better with the high volume upper body stuff over the last week or so.
5- it’s almost running season as the weather was actually nice yesterday
6- got a call about a coaching job and it pays about 6K for the season so I’ll probably take it. It’s right next to my primary job.

I’ll try and get some videos of todays training if it goes well.

[Camarija]

Friday, March 15
10:07 AM
11:11 AM
64 minutes

Hip Adduction
S
4 block x20
4 block x20
J
12 block x20 too easy
16 block x20 ok but easy

Hip Abduction
S
6 block x20
6 block x20 great
J
16 block x20
16 block x20 good

Calf
S
10 kg (2 block) x 15
15 kg (3 block) x 18
20 kg (4 block) x 15
J
30 kg (6 block)x 15
40 kg (8 block) x 12
50 kg (10 block) x 10

Glute Kickback
S
5 kg (1 block) / side x 10
10 kg (2 block) / side x 12
10 kg (2 block) / side x 12
J
15 kg (3 block) / side x 10
30 kg (6 block) / side x 10
40 kg (8 block) / side x 10

Romanuan DL
S
10 kg x 20
10 kg x 20

Prone Leg Curl (Seat: 4 / L / -1)
J
35 kg (7 block) x 15
35 kg (7 block) x 15

Pendulum Squat (35 kg counter weight)
S
0 kg x 10
0 kg x 10
J
10 kg x 10
10 kg x 10

Cybex Squat Press
S
10 kg / side x 10
20 kg / side x 15
J
30 kg / side x 10
60 kg / side x 15

Notes:
Meh, not the best, not the worst, just greasing the groove. This pendulum squat was very heavy at the bottom, but great stretched position feel.

Trying to qualify for the foreign earned income exclusion this year so aiming to be 330 full days out of the United States this year to chop off the first $120,000 USD in taxes

Only have about a week and a half left for the rest of the year to go back to the States, I'll decide later in tge year if it's wirth it.

I really want to spend about 6 more weeks in the States this year, but it would cost me an extra +$18,000 USD so... we'll see

Also, I know this isn't the place to ask, but if anyone knows about foreign tax havens on Non-Qualified Dividends, give me a shout. Marshal Islands are just too sketchy, looking into Ireland, maybe Mauritius, maybe but unlikely Cayman Islands

[Keyshade]

Is that each dumbbell is 110, or two 55lb dumbbells?

Is it even possible to do 110 with each dumbbell? I'm weaker than I thought lol

I'm doing 55lb counting both DBs.

Keyshade - I wouldn't be too worried about the pullups. I've found them to be really sensitive as well. I especially notice a difference if I'm not fully recovered from a previous workouts - they seem to be affected more than other lifts. I also view them somewhat in the same vein at overhead pressing in that they'll generally tend to progress on slower side for most people.

Thanks!

Are Pull Up typically trained in the same way as other exercises or are there particular progressions that are considered especially interesting to apply?

[SaviorSelfJT]

Keyshade - Here's matt kroc doing DB rows with a 300lb dumbbell. Form isn't strict, but you get what you get

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

Cam - no idea, when I do my taxes my brokerage forms have a foreign dividend thing, but I think your tax situation is in a whole other league than mine. If your not talking to a CPA, you might actually get decent advice from a LLM lol

-------------------------------


Squat:
250x5
250x5
250x5

Bench:
175x5
175x5
175x5

Deadlift:
345x5 (stand up between reps)

DB Rows (weight per arm):
125 x7
125 x7
125 x7


Row vid:
https://imgur.com/jfHTa3D

I'd like to go heaver, but I either need a longer dummbell handle, or I need denser plates



Barbell curl
95x5
135x5 (pretty cheated)

Dead hangs



My shoulder has been feeling better lately. Something is working. Maybe the dead hangs are beneficial after all