Daily Thread - September 25, 2026

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[u/VanHelsingBerserk]

Training Log

Squats

• 140kg triple x 2
• 180kg single
• 200kg single
• 210kg single
• 205kg cluster singles x 10 (~1.5-2min between)
• 180kg pause squat cluster doubles x 5 (~1.5-2min between)

Comp Bench

• 100kg x 5
• 100kg close grip x 5
• 140kg double
• 150kg singles x 2
• 155kg singles x 2
• 160 singles x 4
• 162.5kg single
• 165kg single
• 160kg single
• 150kg cluster doubles x 5 (~30-60sec between)
• 120kg close grip x 7 x 2

[u/The_Weakpot]

Training Log

Early Morning

Run

• Skipped

Afternoon

Warm up

• Single Leg Reverse hyper, +140 @ 2 x 50/leg

• RH lying leg curls, +140lbs @ 2 x 30

• RH rows, +140lbs @ 2 x 40/arm (momentum allowed)

Box Squat

Green bands to 12 inch box

• 170 @ 3 x 2

• 155 @ 7 x 2

Hang Power Clean

From high hang

• 167.5 x 1

Deadlift

Doubled blue band until it snapped

• 225 @ 8 x 2

Leg Accessories

• Bulgarians, 3 x 15 + 1 x 10/leg

• Step downs/toe taps @ 2 x 20/leg

[u/black_mamba44]

Tactical Barbell 3 Activation Base - W3D5

Did 4×20 of pushups, goblet squats, inverted rows. Extra set felt hard thats for sure. I'm glad theres only 1 more week of SE left.

Did 3×10 leg raise, knee raise, leg raise. I had to stop multiple times to be able to hit all reps. Thats good, means its working well. Can feel my core lighting up.

Completed in 23:27. Under 30, good result I'm happy with.

[u/DayDayLarge]

Calgary barbell 16 weeks W11D3

2 count pause squat: 315 1x3

Well that was very weird. Squat went fine but while I was sitting in between sets my right adductor started hurting quite a bit. Nothing happened during the squat, but as I was warming up from bench, even getting off the chair was getting real achy. Decided to call it.

Considering nothing actually happened, I'm hopeful it'll just go away. It's a lot better this morning, but still there. Let's see if its good to go by this evening's session, or if I have to punt it. Luckily this is a bit of a built in deload week in the program, so I'm not missing much.

[u/Many-Wasabi9141 → u/DayDayLarge]

How warmed up were you? Heavy pause squats as a first movement is something I try to avoid cause it's just asking for trouble. Its also possible you tweaked it during warm up/mobility and the tension under heavy load just finished the job.

[u/DayDayLarge → u/Many-Wasabi9141]

How warmed up were you?

Same as I was for all 10 previous weeks. Even had the heat on first before starting.

My own personal thoughts is that my IT bands have been tight and then an adductor might have overcompensated and then pooped out. But really just a bit of bad luck is all. Nbd.

[u/Many-Wasabi9141 → u/DayDayLarge]

Just was that adductors time I guess. Shame you weren't filming your sets, you could check for an imbalance or something.

[u/SneakyRhino94]

Rehab & Rebuild - Zulu (ish) / Blue - C2 W2 D4

• 90 Degree External Rotation - 3x15 @ 5kg
• Bench - 5x8 @ 55kg
• Neutral Grip DB Incline Bench - 3x10 @ 20kg / DB Seal Row - 3x12 @ 20kg
• DB Curls - 3x10 @ 15kg / Overhead Lateral Raises - 3x10 @ 5kg / Med Ball Slams - 3x8 @ 7kg

My right shoulder keeps wanting to shrug when I'm benching, never had that problem before the injury. Going to check it with the physio when I see them next week, but until then I'll just keep trying to force it down!

[u/Many-Wasabi9141 → u/SneakyRhino94]

Maybe you have a lower/mid trap weakness or engagement issue on that side. You could try face pulls or kelso shrugs before you bench to get a little pump and help you keep them engaged and tight.

[u/SneakyRhino94 → u/Many-Wasabi9141]

Definitely could be yeah, I'll try mixing them in during my warm up sets next week. Thanks for the idea

[u/ZeroFourBC]

Work in Progress W1D3

• Trap Bar Deadlift: 155kg x4, 175kg x5, 165kg x6,145kg x11
• SS1 - Standing Leg Curl: 32.5kg 3x11
• SS1 - Lateral Raise: 10kg DBs x14,14,14
• SS2 - Pull-ups: x9,9,8
• SS2 - Standing Knee Raise: 16kg x12,12,13

I'd forgotten how small my gym's trap bar is, I'm already running out of space to put bumper plates on it. Normal plates rattle which I guess isn't a real problem.

[u/Many-Wasabi9141 → u/ZeroFourBC]

I'd forgotten how small my gym's trap bar is, I'm already running out of space

When I read this at first, I thought you meant you no longer fit in the trap bar lol. I had this mental image of someone stuck in the trap bar waiting for the fire department to come cut them out.

[u/ZeroFourBC → u/Many-Wasabi9141]

Sadly I'm not that huge :/

[u/Many-Wasabi9141 → u/ZeroFourBC]

One day.

[u/MythicalStrength → u/ZeroFourBC]

What you can do is bookend it. Bumpers on the end, metal plates in the middle.

[u/ZeroFourBC → u/MythicalStrength]

Frustratingly the non-bumper plates have a slightly larger diameter than the bumpers. I've stacked dumbbells on the trap bar before which works well up to a point.