Clangin' and Bangin'

11/22/22 Fuck around week

Sumo & conventional DL
135x3
185x3
225x3
275x3
315x3
365x1
305x5x3

Farmers carry
140x50ft x6

Standing band crunch
6 sets of 10

GHR assisted
3 sets of 5

Finished a program last week, but with time off from work this week I didn't want to deload. Probably need it though because I am kinda worn out. My doctor sent my bloodwork results and I am at the very low end of normal on testosterone. They offered pellet form TRT, but I asked if they can do injections and they can. Haven't committed to it yet, but I am strongly considering it.
 
11/26/22

Just dicked around with deadlift technique today. I recently switched to a wider stance squat and wanted to see if that would work for deadlift. Probably did around 40 reps working up somewhat close to my max. Even tried the Ed Coan style shit, but that was too wild for me.
 
11/28/22 Deload week

Squat
145x3
195x2
235x1
255x1
285x1
305x1
165x4x4
195x4x4

Reverse hyper
70x10x3

Thought I would be going for a colonoscopy soon, but they called and scheduled it for the end of February. Called them back to make sure the doctor didn't feel it was urgent because that was the vibe he gave me at the time.

Haven't responded to the first doctor about the TRT. Been thinking it over and I am beginning to lean heavily in that direction.
 
12/1/22

Bench
135x5
155x3
185x1
205x1
225x1
245x1
155x4x5

Deadlift
135x6
185x6
225x4
275x3

Took a couple of weeks to consider/research everything and today I ended up on the TRT train. I am excited for the possible benefits, but time will tell if I look back and regret doing it.
 
You're only gonna look back and notice you're warming up with working sets from 3 weeks ago. Maybe you should buy 2 more plates beforehand.
 
Poon Goon said:
12/1/22

Bench
135x5
155x3
185x1
205x1
225x1
245x1
155x4x5

Deadlift
135x6
185x6
225x4
275x3

Took a couple of weeks to consider/research everything and today I ended up on the TRT train. I am excited for the possible benefits, but time will tell if I look back and regret doing it.
Click to expand...


It ain't no biggie, baby. Just some basic stuff. :)
 
12/5/22 Testing

Deadlift
135x5
185x3
235x3
285x3
305x2
345x1
365x1
390x1 (PR)
400x1 (PR)
320x5x3

Hanging leg raises
3 sets of 10

Reverse hyper
90x8x3

Finally got 400. There's a thread on here where most seem to say any geek off the street should be able to get that within 6 months of lifting. Took me a lot longer than that and I might not have gotten there without some advice from @Rex the Alchemist. I still let out a little yell when I got it though.
 
Poon Goon said:
12/5/22 Testing

Deadlift
135x5
185x3
235x3
285x3
305x2
345x1
365x1
390x1 (PR)
400x1 (PR)
320x5x3

Hanging leg raises
3 sets of 10

Reverse hyper
90x8x3

Finally got 400. There's a thread on here where most seem to say any geek off the street should be able to get that within 6 months of lifting. Took me a lot longer than that and I might not have gotten there without some advice from @Rex the Alchemist. I still let out a little yell when I got it though.
Click to expand...
Congrats on milestone brother! Usually sit quietly and laugh at those responses. This isn't even a powerlifting forum and they speak like 400 is a warm up session. Shit is heavy! 2x body weight ain't average
 
12/9/22 Testing

Squat
145x5
195x3
235x3
285x3
305x2
345x1
375x1
400x1 fail
400x1 (PR)
325x5x3

Had another kinda scary fuck up on this one. First attempt at 400 I lost my balance as soon as I unracked it. Immediately got folded in half. Spotter arms were in place so it wasn't a big deal, but it got me to really focus on the next attempt. I know I could have gotten a little more, but I want to stay in a relatively safe zone.
 
Poon Goon said:
12/5/22 Testing

Deadlift
135x5
185x3
235x3
285x3
305x2
345x1
365x1
390x1 (PR)
400x1 (PR)
320x5x3

Hanging leg raises
3 sets of 10

Reverse hyper
90x8x3

Finally got 400. There's a thread on here where most seem to say any geek off the street should be able to get that within 6 months of lifting. Took me a lot longer than that and I might not have gotten there without some advice from @Rex the Alchemist. I still let out a little yell when I got it though.
Click to expand...


Good job, bro. Sometimes one little tweak is all you need for everything to come together. Don't worry about what those people say. As long as you are getting stronger and enjoying what you are doing that's all that matters. It's your world.
 
12/12/22 W1 D1

Farmer walk
140x100ft.x5

Deficit DL
185x3
225x3
275x3
315x3
250x8x3

Standing band crunches
9 sets of 10

GHR negatives
3 sets of 8

Reverse hyper
70x10x3

I liked the last program and I got pretty good results from it so I am running it again. Still sore from maxing squat on Friday so I kept things lighter today. Felt good
 
12/13/22 W1 D2

Floor press
185x3
225x3
245x3
260x3
205x8x3

DB rows
65x8x4

Side planks
4 rounds of 30s per side

Deadbugs
3 sets of 16

4 rounds of
10 neutral grip DB bench
10 bench dips
10 cable tricep extensions

Hammer curls
3 sets of 8

Barbell curls
3 sets of 8
 
12/16/22 W1 D4

Bench
105+chains x 3 EMOM for 12 minutes

OHP
65+red band x 3 EMOM for 12 minutes

Incline DB bench
55x12x3

Single arm overhead DB extensions
3 sets of 10

DB lateral raises
3 sets of 10

Rear delt flyes
3 sets of 10

Pinwheel curls
3 sets of 8

Concentration curls
3 sets of 8
 
12/19/22 W2 D1

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

Farmers carry
160x50ft x 10

Goblet squat
1x15

GHR negatives
3 sets of 8

Ran out of time because I was dealing with my bank. Got took for $500 and I doubt I'll get it back. Learned to never use pay at the pump again. On the brightside I had a sleep study recently and I have sleep apnea. Been using a CPAP for the last few nights and I can already tell a difference in how I feel when I wake up.
 
12/20/22 W2 D2

Bench with MG bar
135x3
185x3
225x3
245x3
255x3
275x3
220x8x3

Deadbugs
10 sets of 8 per side

Dips
3 sets of 10

Arnold press
3 sets of 10

Tricep pushdown
3 sets of 10

Hammer curl
3 sets of 10

Barbell curl
3 sets of 10
 
12/22/22 W2 D3

Squat
170+chains x3 EMOM for 12 minutes

Deadlift
170+chains x3 EMOM for 12 minutes

GHR negatives
3 sets of 8 (starting to see progress)

Goblet squats
145x10x3

Reverse hyper
110x8x3
 
12/24/22 W2 D4

Bench
125+chains x 3 EMOM for 12 minutes

OHP
70+red band x 3 EMOM for 12 minutes

JM press
95x12x3

Bent rows
135x12x3

Single arm overhead DB extensions
3 sets of 20

Pinwheel curls
3 sets of 10

Concentration curls
3 sets of 10

Hanging knee raise
6 sets of 10
 
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