Clangin' and Bangin'

Those quick paced stacking reps were encouraged by your EMOM sets. Didn't have luxury of waiting the full minute to reset. Only takes about 10-15 seconds to do 4 Touch n Go deads. Keep leaking good ideas lol.
 
11/1/22 W10 D2

Close grip bench
135x3
185x3
225x2
275x1
300x1
240x5x3

Meadows rows
8 sets of 8

Windshield wipers
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

Preacher curl
2 sets of 15

Couple months ago my max on regular bench was 300 so hitting that with close grip felt pretty good.
 
11/3/22 W10 D3

Squat
205+bands EMOM for 12 minutes

Deadlift
275x5x5

Pendlay row
185x5x3

GHR negatives
3 sets of 5

Reverse hyper
50x15x3

Thanks for the deadlift tip @Rex the Alchemist. Used ass button push today along with pushing my knees into my elbows and I am thinking I am on the right path now.
 
Poon Goon said:
11/3/22 W10 D3

Squat
205+bands EMOM for 12 minutes

Deadlift
275x5x5

Pendlay row
185x5x3

GHR negatives
3 sets of 5

Reverse hyper
50x15x3

Thanks for the deadlift tip @Rex the Alchemist. Used ass button push today along with pushing my knees into my elbows and I am thinking I am on the right path now.
Click to expand...


Nice, bro. I use it myself. Always liked it.
 
11/4/22 W10 D4

OHP
95+bands x3 EMOM for 12 minutes

Bench
165+chains x3 EMOM for 12 minutes

DB bench
55x12x3

Single arm DB OHP
3 sets of 12

Hanging leg raises
3 sets of 12

Overhead DB tricep extensions
3 sets of 12

Drag curls
3 sets of 15
 
Fahcough said:
Trigger pulled? If so, am jealous you already have it after discussion a week ago. Here's to them not running a BF sale on it lol
Click to expand...
Took 8 days to get it and 3 of those days were on UPS fucking up. It has been sold out for a few days now, going to kick myself in the ass if that's them holding back stock because it's going on sale
 
Poon Goon said:
Took 8 days to get it and 3 of those days were on UPS fucking up. It has been sold out for a few days now, going to kick myself in the ass if that's them holding back stock because it's going on sale
Click to expand...
Nah, me thinks you timed it perfect and they'll be out of stock til Christmas. Front runner this year for equipment.
 
11/8/22 W11 D2

Pin bench
135x3
185x3
225x3
245x2
275x1
295x1
235x5x3

Deadbugs
8 sets of 8

Floor press with MG bar
145x15x4

Bench dips
4 sets of 15

Single arm band tricep extensions
4 sets of 15

DB preacher curl
3 sets of 12
 
11/15/22 W12 D2

OHP
95x3
115x3
135x3
155x2
170x1
180x1 (PR)
185x1 (PR)
145x5x3

GHD situps
8 sets of 8

T-bar rows
4 sets of 10

Seated DB OHP
4 sets of 10

Pushups
4 sets of 12

Preacher curl
3 sets to failure

I switched out some OHP days to add more bench during this program, but I was still able to add 10lbs to my max. Pretty happy with that
 
11/17/22 W12 D3

Squat
285x2 EMOM for 12 minutes

Deadlift
285x2 EMOM for 12 minutes

Mind wasn't in it today. My ass problem never fully went away and a telephone doctor got the cancer possibility in my head. Going to a specialist in the morning. A solid fingering will be the least of my worries.
 
Clear head homie! Its a taco shell lodged sideways and nothing more! Stay off of google and play some COD until you pass out.
 
11/18/22 W12 D4

OHP
135x2 EMOM for 12 minutes

Bench
225x2 EMOM for 12 minutes

Bench, only rest was changing plates
135x5
155x5
175x5
195x5
215x5
195x5
175x5
155x5
135x5

Hammer curl
3 sets of 10

Went and got fingered today. Said I have a tear and roids in there which I thought was good news. Then they said they still want to do a colonoscopy to see if cancer or something else is causing it. Never felt pain or anything from lifting, but I am hoping that my ass just wasn't prepared for the weights.
 
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