Goals & Gains Clangin' and Bangin'

[Poon Goon]

Like the full body variation with heavy and carries. You gonna fall to sleep easy.
Don't get my words twisty lol. It's not shitty powerlifting style, it's my weak version of it. Powerlifting is good for the soul, just rough on the ego.

No I really liked your quote. I mentioned it because it's an extremely accurate description of what I am doing. Shitty weak powerlifting is infinitely better than what I was doing before which was being lazy and getting drunk non stop. I'll bitch about my numbers from time to time, but the only person I compete with is myself.

 

[Fahcough]

No I really liked your quote. I mentioned it because it's an extremely accurate description of what I am doing. Shitty weak powerlifting is infinitely better than what I was doing before which was being lazy and getting drunk non stop. I'll bitch about my numbers from time to time, but the only person I compete with is myself.

Numbers wise, it's working. You're even surprising yourself. Consistency is there so you're seeing or feeling results worth sticking with it. Do it for the Dog!

 

[Poon Goon]

8/24/22 W1 D2

Floor press
185x3
225x3
245x3
255x3
205x8x3

DB rows
65x8x4

Deadbugs
7 sets of 16

4 rounds of
15 neutral grip DB bench
15 bench dips
15 cable tricep extensions
started failing reps on 3rd round

Hammer curls
25x10x3

Ez curls
3 sets of 10

All DB exercises done with axle handles

 

[Poon Goon]

8/26/22 W1 D3

Squat with chains
135x3 EMOM for 12 minutes

Deadlift with chains
145X3 EMOM for 12 minutes

SLDLs
145x10x3

Bulgarian SS
75x10x3

DB romanian DL
3 sets of 10

Reverse hyper
75x12x4

 

[Poon Goon]

8/27/22 W1 D4

Bench with chains
155x3 EMOM for 12 minutes

OHP with chains
95x3 EMOM for 12 minutes

Incline DB bench
55x12x3

Single arm band tricep pulldowns
3 sets of 10

DB lateral raises
3 sets of 10

Rear delt flyes
3 sets of 10

Pinwheel curls
3 sets of 12

Concentration curls
3 sets of 12

 

[Poon Goon]

8/29/22 W2 D1

Front squat
195x3
235x3
285x3
325x3
260x8x3

Farmers carry
140x100ft x 10

Ab wheel roll outs
7 sets of 10

Good mornings
125x10x3

Goblet squats
3 sets of 15

Reverse hyper
90x8x3

 

[Poon Goon]

8/31/22 W2 D2

Incline bench
135x3
185x3
185x3 switched to MG bar b/c of shoulder pain
195x3
205x3
165x8x3

Standing banded crunches
7 sets of 10

Floor press
185x10x3

Pendlay rows
185x10x3

Neutral grip DB press
25x12x3

Lying DB tricep extensions
3 sets of 12

Hammer curls
25x10x4

Ez curls
4 sets of 10

 

[Poon Goon]

9/2/22 W2 D3

Squat with chains
210x3 EMOM for 12 minutes

Deadlift with chains
210x3 EMOM for 12 minutes

Good mornings
145x8x3

RDLs
155x8x3

Reverse hyper
100x8x3

 

[Poon Goon]

9/3/22 W2 D4

OHP with bands
105x3 EMOM for 12 minutes

Bench with chains
165x3 EMOM for 12 minutes

Bent rows
115x12x3

JM press
70x12x3

Trapbar shrugs
205x12x3

Standing tricep extensions
3 sets of 10

Pinwheel curls
25x10x4

Concentration curls
4 sets of 10

 

[Poon Goon]

9/5/22 W3 D1

Paused DLs
185x3
225x3
275x3
315x3
345x3
275x8x3

Farmers walk
100x150ft x10

Hanging leg raises
8 sets of 8

DB rows
55x8x4

RDLs
85x10x4

Reverse hyper
50x15x4

 

[Poon Goon]

9/7/22 W3 D2

Overhead pin press
95x3
115x3
135x3
155x3
165x3
135x8x3

Hanging rainbows
8 sets of 8

5 DB presses hold at lockout and walk 50ft, then 3 more presses EMOM for 10 minutes

Hammer curls
25x10x5

EZ bar curls
5 sets of 10

Bench dips
5 sets of 15

Band tricep extensions
5 sets of 10

 

[Poon Goon]

9/9/22 W3 D3

Squat with bands
195+bands x 3 EMOM for 12 minutes

Deadlift with bands
185+band x 3 EMOM for 12 minutes

Box squats
145x12x3

Nordic curls
3 sets of 10

Reverse hyper
140x6x6

 

[Poon Goon]

9/10/22 W3 D4

OHP
95+bands x 3 EMOM for 12 minutes

Bench
145+bands x 3 EMOM for 12 minutes

JM Press
95x8x3

DB lateral raise
3 sets of 12

Diamond pushups
3 sets of 20

Pinwheel curls
25x10x5

Concentration curls
5 sets of 15

 

[Poon Goon]

9/12/22 W4 D1

Box squat
145x3
195x3
235x3
265x3
215x8x3

Farmer carry
160x50ft.x10

Standing band crunch
8 sets of 10

Good morning
105x15x3

Reverse hyper 50x15x3

 

[Poon Goon]

9/13/22 W4 D2

Close grip bench
195x3
235x3
250x3
270x3
215x8x3

Meadows rows
8 sets of 8

Plate halos
8 sets of 8

Standing neutral grip DB press
4 sets of 15

Push ups
4 sets of 10

Rope pressdowns
4 sets of 15

Seated hammer curls
30x8x2

Drag curls
2 sets of 12

 

[Poon Goon]

9/15/22 W4 D3

Squat
215+bands x3 EMOM for 12 minutes

Deadlift
205+band x3 EMOM for 12 minutes

Nordic curls
3 sets of 12

Pendlay row
155x12x3

Reverse hyper
70x12x3

 

[Poon Goon]

9/16/22 W4 D4

OHP
100+bands x3 EMOM for 12 minutes

Bench
155+bands x3 EMOM for 12 minutes

DB bench
55x12x3

Single arm DB ohp
20x12x3

Hanging leg raises
3 sets of 10

Reverse curls
2 sets of 12

Spider curls
2 sets of 12

 

[Poon Goon]

9/19/22 W5 D1

Block pulls
185x3
225x3
275x3
315x3
350x3
280x8x3

Farmers carry
140x100ft x 8

Standing banded crunches
8 sets of 10

Nordic curls
4 sets of 8

Shrugs
4 sets of 15

 

[Poon Goon]

9/20/22 W5 D2

Pin bench
135x3
185x3
225x3
245x3
255x3
205x8x3

Overhead side bends
8 sets of 8

Floor press with MG bar
135x10x4

Dips/bench dips
4 sets of 15

Overhead tricep extensions
4 sets of 10

Seated hammer curls
3 sets of 8

Drag curls
3 sets of 12

 

[Poon Goon]

9/22/22 W5 D3

Squat
270x2 EMOM for 12 minutes

Deadlift 275x2 EMOM for 12 minutes

RDLs
135x10x3

Bulgarian SS
105x10x3

Reverse hyper
90x10x3