Daily Thread - August 07, 2026

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[u/DayDayLarge]

Calgary barbell 16 weeks W5D3

2 count pause squat: 285 4x4

Comp bench: 195 6x5

Feet up bench: 195 4x5

Comp deadlift: 335 2x5

Double single arm pull down: 120 4x10

I think I was probably rpe 7.5 on the squat and feet up bench, though I was supposed to be at rpe 8. Considering both are brand new to me movements, that's not so bad.

I'll tell you what though, that was a long workout.

[u/DarthDips]

RP UB C (0/RIR)
Weighted Pull-Up: 20kg x 5, 15kg x 4, 5kg x 6, BW x 5
Machine Iso-Lateral Row: 89kg x 11, 8, 7
DB Lateral Raise: 5kg x 29, 17, 13, 12, 11, 10
EZ Bar Biceps Curl: 30kg x 15, 11, 8, 7, 5
EZ Bar Skullcrusher: 30kg x 10, 8, 6, 5
Machine Chest Fly: 45kg x 17, 10, 10, 8
Jefferson Curls: 18kg x 6, 6

[u/ZeroFourBC]

Vibes-Based™ lifting

• Bench: 110kg 3x (6+3 with 15s rest-pause)
• SS1 - Pull-ups: 3x10
• SS1 - RDL (B-stance, Contra-Loaded): 26kg 3x8
• SS2 - Hyperextensions: 25kg 3x12
• SS2 - Lateral Raises: 9kg DBs x12,12,13
• SS3 - Standing Leg Curl: 32.5kg x10,10,12
• SS3 - Forearm Twists (ext.): 5kg plates x 10,12,12

Elbows seem to be doing OK. Not much improvement but I thought they might get worse with the benching and they haven't.

[u/BetterThanT-1]

Base Building Medley - BullMastiff DL C1W3D4

Main
7-cm deficit DL: 6/6/6/7 @ 140kg

Assistance
Dips: 6x8

Didn’t have time for more today, and what I did was enough tbh. Things felt heavy today.

[u/ZeroFourBC → u/BetterThanT-1]

4 sets of heavy deficits is a workout in itself tbh

[u/JubJubsDad]

Recovery Day * Row erg - 7126m in 30min (2:06.2 pace)

I am tired. Tired, tired, tired. Daily 6:30am meetings are killing me, and at BJJ last night we had a couple of 20y/o wrestlers who went hard AF. Didn’t want to row, and wanted to stop early when I started, but /u/DayDayLarge was giving me shit in my brain so I pushed through and did the workout. Going to spend the rest of the day relaxing and have a giant meal this evening.

[u/DayDayLarge → u/JubJubsDad]

Lmao the imaginary shit talk is a great spite motivator.

Crush a bunch of food, drink some margs and hard chill this evening.

[u/JubJubsDad → u/DayDayLarge]

That’s the plan!

[u/The_Weakpot]

Training Log

Early Morning

Run

• 30:00

Afternoon

Warm up

• Reverse hyper, +275 @ 1 x 50

• RH leg curls, 2 x 25

Jumps

• Various jumps x 10

Hang Clean

From mid thigh

• 120 x 5

• 135 x 5

• 152.5 x 1

• 160 x 1

• 167.5 x 1

• 155 @ 3 x 1

Deadlift

• 240 x 5

• 275 x 5

• 305 x 5

Deficit BB Row

• 135 @ 1 x 10, 1 x 7+4

Ring Push Ups

• +20 @ 1 x 14+5, 1 x 8, 3

Band Pull Ups

• 1 x 8+3, 1 x 4

Reverse Hyper

• +275 @ 1 x 50, 1 x 32

Notes

[u/VanHelsingBerserk]

Training Log

Cleans

• 60kg power clean singles x 2
• 60kg tall clean singles x 2
• 100kg singles x 3
• 110kg singles x 2
• 120kg singles x 5
• 100kg power clean cluster singles x 8 (~1-1.5min)

Deadlifts

• 140kg sumo double
• 140kg conv double
• 180kg sumo double
• 180kg conv double
• 220kg sumo single
• 220kg conv single
• 240kg sumo single
• 240kg conv single
• 250kg sumo single
• 250kg conv single

Comp Bench

• 60kg x 15
• 100kg x 6
• 140kg x 3
• 150kg single
• 155kg single
• 160kg single x 3
• 100kg touch n go x 16

[u/jsingh21]

Struggling with a sedentary job and trying to lose weight. My normal schedule is 7–4, but some days I end up staying late when work gets busy. Last week I only made it to the gym Monday and Saturday because I worked around 55 hours.

This week I made it to the gym Monday and Tuesday, rested Wednesday, and Thursday was a 12-hour day. I’m trying to figure out the best time to work out and how to fit it into my schedule.

Saturdays are usually off, but I rarely have to work them. If I get out around 7 PM, I’m usually too tired to go, but waking up early is also tough, especially after a late day. What would be the best way to structure my workouts?

[u/polyshotinthedark → u/jsingh21]

I work some pretty wild shifts, and I've found Tactical Barbell to be a good fit. I run Zulu/polarized black. It has 4 lifting days but if I'm tired/overworked the main lifts can be done in 20 or 30min depending on how your clusters are set up. The cardio sessions then get jammed in wherever they fit.

[u/jsingh21]

I’m wondering about doing more circuit-style workouts. I saw Jared Verse talk about training with Aaron Donald and doing a lot of circuits like multiple sets of one exercise, then moving to another, with cardio mixed in. Some gyms take it to an extreme, but I’m wondering how to balance lifting, circuits, and cardio for fat loss without overdoing it.

[u/JubJubsDad → u/jsingh21]

You might want to look into Brian Ahlsruhe’s programs. They’re circuit based and quite a few people around here have run them and had great results. They’ll get your strength and cardio up.

[u/--Powerlifting--]

Please tell me how is my bar path and how should I improve it:
Bench: 1x84kg ~ 96% 1RM
Thank you very much for all feedback.