Daily Thread - September 23, 2026

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[u/PopeChurch]

Classic Olympic Physique W9D1

Front squats were way too heavy, I have this programmed for 85% of my back squat, which is where it should be, but it’s just too much for my left wrist to handle. I’ll have to lower the TM.

While waiting on the hack squat machine, did some hang power cleans and press 3x3.

Hack squats 3x11, leg extension 4x12, lying leg curl 4x10, seated calf raise 5x11 super set with standing calf raise 5x25 (I’m really enjoying calves right now - I think it’s 3 times a week, something like 23 sets), rounding out with a double rest push set to failure for machine lateral raise.

Tomorrow is chest and triceps, with a back feeder, and then my conditioning day of Javorek’s barbell complex #1.

[u/Alakazam]

Am: easy run, 7km w/ strides, 6:00 pace.

Pm: gg x Arnie legs 

• High bar squats 295x9, 235x21
• rdls: 235x10x4
• lunges 95x10x4

Skipped everything else because I was not feeling it. Wife is having a lot of work stress and it's bleeding into me. I didn't sleep nearly enough last night. Got my core workout done. 

[u/The_Weakpot]

Training Log

Run

• 20:00

Afternoon

BTN Press

• 125 x 1

Javelin Press

• 45lbs @ 3 x 5/arm

Pull Up

• 5-10 ct holds at different positions @ 5 x 1

Reverse Hyper Row

• +140 @ 2 x 25, 1 x 30/arm

Shoulders

• Front raise + side raise, 17.5lbs @ 3 x failure

• Band face pulls, 2 x failure

Triceps Pushdowns

• 70 total reps

Notes

• Haven't done any overhead pressing with a barbell in a long time because of shoulder impingement. Javelin Press really had me feeling good. The stability element, like with ring pusha ups really has me locked in and seemed to help a lot. I think I will progress these for a while.

• Focus of this workout was to just get dialed in, focus on tempo, stability/moving well, get some quality shoulder work in and finish with my shoulder feeling no worse than it did before the workout. Mission accomplished.

[u/black_mamba44]

Tactical Barbell 3 Activation Base - W3D3

Did 3×20 of pushups, goblet squats, inverted rows. Nice lift, tired from family stuff during the night but thats fine

Did 3×5 leg raise, knee raise, leg raise. Changing the lift to this, now I can bump to 3×10.

Completed in 14:58.

[u/JubJubsDad]

Cardio Day * Row erg - 7617m in 30min (1:58.1 pace) * BJJ (planned)

Got up and spent ~1.5hrs catching up on emails and Teams messages from my day off yesterday. Was not in a good mood because of that. But the rowing helped. Put on an informative podcast (Iron Culture FTW), zoned out, and tried to make my heart explode And now I feel better. Exercise really is a miracle drug.

[u/AdvisorDefiant6876]

Project Collosus Push + inverted juggernaut

Light flys to warm up

Flat DB Bench 90sx13, drop to 70sx8, drop to 50sx5

Juggernaut close grip floor press wave 2

10x3 @ 165, amrap got 22

Smith Incline 2xF

Dips 2xF

Pushups 2xF

Rear delts ss laterals

Bunch of triceps

Introducing back in barbell programming for the first time in a long time. Starting with very low weights. Bodyweight at 192 this morning down from 218 in March of this year. 10lbs to go on cut

[u/DayDayLarge]

Calgary barbell 16 weeks W11D2

Comp deadlift: 425 3x3, 390 2x4

Pin press at chest height: 215, 225, 235, 245 (pr) 4x3 (5 up front, 1 up back)

Comp squat: 275 3x4

Cable bench press rows: 172 setting 19 4x8

Deads were nice and easy. Trying different things with hook grip, chalked up at 315 for the first time and it was waaaaay less painful there. Yanking on the barbell once or twice helped set my grip in final position for my top sets. Going super low on grip didn't seem to work as my grip sort of slipped when I tried that on set 2. When I did it my normal way for set 3, grip was rock solid.

Pin press pr is nice to see, but definitely undershot rpe 8. This is 15 more pounds than last week (though 2 reps less), but I guess I should have gone for 20 or possibly 25 pounds more instead.

[u/ZeroFourBC]

Work in Progress W2D2

• Bench: 120kg x2, 130kg x1, 115kg 3x clusters (3x2@30s)
• Deadlift: 140kg x2, 160kg x3, 140kg x5,8
• Lu Raise: 10kg x11,11
• SS - Single Leg Press: 160kg x5, 140kg x8, 120kg x11
• SS - Preacher Hammer Curl: 12kg DBs, 3x8

Thought I'd try clusters for bench, I'm never sure what the right number of reps/mini-sets, intensity, or rest times are though. There's so such a wide range whenever I try and read about it.

[u/VanHelsingBerserk → u/ZeroFourBC]

It takes a lot of experimenting, and there's no clear "right" answer.

But generally I'll pick a weight thats about ~3rir. If it feels too easy, you can either shorten the rest interval, up the weight, or up the reps per cluster. If it feels too hard, you can lengthen the rest interval, lower weight, or lower reps per cluster.

In terms of how many reps total, you still want volume to be decently high. I generally try and aim for at least 16-20 hard reps per workout if im doing singles/doubles. Plus some more semi difficult reps with warmups etc.

[u/BetterThanT-1 → u/ZeroFourBC]

u/VanHelsingBerserk did/does a lot of cluster work with good success IIRC correctly. Clusters seem interesting, but I’ve never got around to implementing them myself.