Clangin' and Bangin'

[Poon Goon]

Sorry to hear about the injuries. Shit sucks. I've been racking up the injuries too the past year. It especially sucks because I feel like you are similar to me in that you are pretty disciplined with your lifting and you probably just want to lift pain free. I think we are close in age too. I turn 38 in May. I just don't heal the same like I did even just 2 years ago. I've been thinking of trying a different training style like a bodybuilding type thing but I don't know. Heavy lifting is was gets me off lol. Hang in there, kid!

I was considering the bodybuilding route too. First block of my current program was higher rep stuff and even that had me thinking I'd probably stick with heavier stuff. Before I got back into lifting I still had a bunch of aches and pains. Mostly in my back. Back feels completely different now. I figure I'm going to have tweaks anyways so I might as well get them from lifting instead of being inactive.

 

[Poon Goon]

2/12/24 W8 D1

Squat
355x3x4
315x4x3

Bench
335x3x5
295x4x3

 

[Poon Goon]

2/13/24 W8 D2

Deadlift
365x3x4
320x4x3

2ct pause bench
315x4x4

 

[Poon Goon]

2/15/24 W8 D3

Pause squat
325x2x4

Bench
275x5x6

Feet up bench
275x4x4

 

[Poon Goon]

2/16/24 W8 D4

Paused DL
365x2x4

TNG bench
325x5x4

Elbow still feels like it will get wrecked if I go back to the extra accessory stuff I had been doing.

 

[Poon Goon]

2/19/24 W9 D1

Squat
340x4x5
295x4x2

Bench
325x4x6
380x4x2

Bent row
175x8x4

Lateral raise
3 sets of 12

Barbel curl
2 sets of 10

Incline curl
2 sets of 12

Elbow still not right

 

[Poon Goon]

2/20/24 W9 D2

Deadlift
350x4x4
305x4x2

Chest level pin bench
315x4x4

Seated row
4 sets of 10

Trap bar shrug
185x20x2

Cable Y raise
2 sets of 12

Skullcrusher
3 sets of 10

Cable curl
3 sets of 12

 

[Poon Goon]

2/22/24 W9 D3

Pause squat
305x4
325x4
340x4
325x4x2

Bench
285x5x6

Close grip bench
245x4
275x4x3

Deadlift
295x5x2

Lat pulldown
4 sets of 8

Extended rom lateral
2 sets of 12

Overhead tricep ext
2 sets of 10

Incline curl
3 sets of 10

 

[Poon Goon]

2/23/24 W9 D4

Paused DL
315x4
340x4
360x4
340x4x2

TNG bench
275x8
285x8
315x9

OHP
155x7x2

Shrug
185x2

Pressdown
3 sets of 12

EZ curl
2 sets of 8

Rope curl
3 sets of 12

 

[Poon Goon]

2/26/24 W10 D1

Squat
355x4x6
310x4x2

Bench
335x4x7
295x4x2

Bent row
4 sets of 6

Lateral raise
3 sets of 12

Barbell curl
2 sets of 10

Incline curl
2 sets of 12

 

[Poon Goon]

2/27/24 W10 D2

Deadlift
365x3x6

Seated row
4 sets of 10

Trap bar shrug
185x20x2

Cable curl
3 sets of 12

New shoulder tweak prevented three different movements today. Felt it after bench yesterday and knew it would be a problem.

 

[Poon Goon]

2/29/24 W10 D3

Pause squat
325x2
375x
350x2x3

Bench
295x4x6

Close grip bench
225x3
315x3
300x3

Lat pulldown
4 sets of 8

Extended rom lateral
3 sets of 12

Overhead tricep ext
3 sets of 12

Incline curl
2 sets of 8
2 sets of 12

 

[Poon Goon]

3/1/24 W10 D4

Paused DL
375x2
400x2
375x2x3

TNG bench
275x7
325x7
305x7

Shrug
185x15x3

Pressdown
3 sets of 12

EZ curl
2 sets of 8

Rope curl
2 sets of 20

Three years ago today I did my first starting strength workout because I wanted to get back into lifting again. Haven't really skipped any workouts out of pure laziness, but have had injuries/illnesses. Very happy with my progress and I feel like a different person than I was three years ago.

 

[Rigg9]

3/1/24 W10 D4

Paused DL
375x2
400x2
375x2x3

TNG bench
275x7
325x7
305x7

Shrug
185x15x3

Pressdown
3 sets of 12

EZ curl
2 sets of 8

Rope curl
2 sets of 20

Three years ago today I did my first starting strength workout because I wanted to get back into lifting again. Haven't really skipped any workouts out of pure laziness, but have had injuries/illnesses. Very happy with my progress and I feel like a different person than I was three years ago.

Your dedication and discipline hasn't gone unnoticed. Curious to see the gains you make on this Calgary program your running!

 

[Poon Goon]

3/2/24 W11 D1

Squat
345x3x3
315x4x2

Bench
325x3x3
300x4x2

Bent row
4 sets of 5

Lateral raise
4 sets of 12

Barbell curl
3 sets of 10

Incline curl
3 sets of 10

 

[Poon Goon]

3/5/24 W11 D2

Deadlift
355x3x3
325x4x2

Chest level pin bench
315x3x4

Seated row
4 sets of 8

Trap bar shrug
190x20x3

Skullcrusher
4 sets of 10

Cable curl
4 sets of 12

 

[Poon Goon]

3/7/24 W11 D3

Pause squat
300x3
315x3
335x3x2

Bench
305x3x5

Close grip bench
275x2
315x2x2

Lat pulldown
4 sets of 8

Overhead tricep ext
3 sets of 12

Incline curl
2 sets of 8
2 sets of 12

Been cutting shoulder stuff due to pain

 

[Poon Goon]

3/8/24 W11 D4

Paused DL
335x3
355x3
365x3x2

TNG bench
285x6
300x6
315x6
300x6

Shrug
190x15x3

DB row
5 sets of 8

Pressdown
3 sets of 12

EZ curl
3 sets of 8

Rope curl
3 sets of 12

 

[Poon Goon]

3/11/24 W12 D1

Squat
325x3
345x3
360x3
270x5x6

Bench
305x3
325x3
340x3
255x5x7

Barbell curl
3 sets of 10

Incline curl
3 sets of 12

 

[Poon Goon]

3/12/24 W12 D2

Deadlift
335x3
355x3
375x3
280x5x6

2ct pause bench
285x4
300x4
315x4
300x4x2

Skullcrusher
4 sets of 10

Cable curl
4 sets of 12

Rough schedule coming up. Shooting test for carry license, doctor appointment, and annual work trip have me possibly missing at least a day per week for the next three. Thinking about going back to Sheiko 3 day after I finish this up because it's easier to work around.