Goals & Gains Clangin' and Bangin'

Poon Goon said:
5/31/23 #30 W1 D2

Deadlift
205x5
250x4x2
290x3x2
330x3x5

Bench
185x5
215x5
250x4x2
270x3x2
290x2x2
305x1x2
290x2x2
270x3x2
250x4
235x6
215x8
200x10
185x12

Block pull
250x5
290x4x2
330x3x3
375x2x4

Goddamn bench press marathon today
Click to expand...

I find the pyramid sessions like that quite fun, i saw about you and the flyes, years ago i switched to rear delt flyes instead of standards and still got through the program pretty well so that might be something to keep in mind
 
rikwebb said:
I find the pyramid sessions like that quite fun, i saw about you and the flyes, years ago i switched to rear delt flyes instead of standards and still got through the program pretty well so that might be something to keep in mind
Click to expand...
That's a good thought, I may have to try them out. Been doing shoulder rolls, punches, and chicken wings with a band for a warm up the last few days and it seems to be helping.
 
6/2/23 #30 W1 D3

Squat
205x5
250x4x2
290x3x2
330x3x5

Bench
185x5
215x4x2
250x3x2
290x2x6

Dips
5 sets of 6

Band ab crunch
5 sets of 10

Squat
205x5
250x5x2
290x4x4

Pressdowns (Did two sets of JM press first, but it was killing elbows)
3 sets of 15

Pinwheel curls
5 sets of 10
 
6/5/23 #30 W2 D1

Squat
205x5
250x4
290x3x2
375x1x3

Bench
185x5
215x4
250x3x2
290x2x6

Deadbugs
5 sets of 16

DB fly
5 sets of 10

Squat
205x5
250x4
290x3x2
330x2x4

45 degree back raise
95x10x3

Single are pressdown
5 sets of 10

EZ curl
5 sets of 10

Got the 45 degree bench in today. Plan on using these in place of the good mornings programmed on squat days. Took it easy, but still felt it pretty good in my ass and lower back
 
6/7/23 #30 W2 D2

Deadlift to knees
205x4
250x4x2
290x3x2
310x3x4

Bench
185x5
215x5
250x4x2
270x3x2
290x2x2
270x3x2
250x5x2
215x7
185x9

Single arm crossover
5 sets of 10

Deadlift
205x4
250x4
290x3x2
330x3x5

Press down
3 sets of 12

Pinwheel curl
3 sets of 10
 
6/14/23 #30 W3 D2

Deadlift
205x4
250x4
290x3x2
330x3x3
355x2x3

Bench
185x6
215x5
250x4x2
270x3x2
290x2x2
305x1x2
290x2x2
270x3x2
250x5
235x7
215x9
200x11
185x13

Block pull
270x5
310x5x2
355x4x4

Bench pyramid was too time consuming to leave time for the silly shit I usually do. Had fun with it though.
 
6/19/23 #30 W4 D1

Squat
205x5
250x4
290x3x2
330x3x2
355x2x2
375x1x2

Bench
185x5
215x4
250x3x2
290x3x2
305x2x2
290x3x2

Squat
205x5
250x4
290x3x2
330x2x4

Ab rollout
5 sets of 10

Back raise
150x5x5

Dips
5 sets of 8

DB fly
5 sets of 10

Cable curl
5 sets of 10
 
6/21/23 #30 W4 D2

Bench
185x5
215x4
250x3x2
290x3x2
305x2x3

Deadlift
205x4
250x4
290x3x2
330x3x2
355x2x3

Bench
200x5
235x5
275x4x4

DB front raise
3 sets of 10

Reverse hyper
90x10x3

Pinwheel curl
3 sets of 10

AC in the house died last night and repairman couldn't show up until this afternoon. He got greeted by one sweaty motherfucker, 106 outside and 92 in the house where I was lifting.
 
6/26/23 #31 W1 D1

Bench
185x5
215x4
250x3x2
290x3x2
305x2x4

Squat
205x5
250x5x2
290x2
290x4
290x6
290x8
290x7
290x5
290x3

Bench
185x6
215x6x2
235x6x4

Squat
205x5
250x5x2
270x4x4

Back raise
160x5x5

Pressdown
5 sets of 10

EZ curl
5 sets of 10

Bench felt perfect today. Every rep flew and had no shoulder issues. Goddamn knee started clicking last week. No pain, but it's annoying to feel a pop at the top of every single squat.
 
6/28/23 #31 W1 D2

Deadlift to knee
205x4
250x4x2
290x4x4

Hanging knee raise
5 sets of 10

Bench
185x5
215x5
250x4x2
270x3x2
290x2x2
305x2
290x2x2
275x3x2
250x4
235x6
215x8
200x10
185x12

Block pull
250x5
290x4
330x3x2
375x2x4

Single arm pressdown
5 sets of 10

Pinwheel curl
5 sets of 10
 
7/3/23 #31 W2 D1

Bench
185x5
215x4
250x3x2
290x3x2
325x1x3

Squat
205x5
250x4
290x3x2
330x2x5

Ab roll out
5 sets of 10

Bench
200x5
235x5
275x5x4

Back raise
165x5x5

DB fly
5 sets of 10

Pressdown
5 sets of 10

EZ curl
5 sets of 10
 
7/5/23 #31 W2 D2

Deficit DL
205x3
250x3x2
275x3x4

Bench
185x6
215x5
250x4x2
275x3x2
290x2x2
305x2
275x3
235x5
200x7

DB fly
5 sets of 10

Hanging knee raise
5 sets of 10

Deadlift
235x3
275x3x2
315x3x2
355x2x4

DB skullcrusher
3 sets of 15

Single arm pressdown
3 sets of 10

Pinwheel curl
6 sets of 10

Got crunk for the 4th yesterday and thought it was going to make today feel like shit. Once I got going today everything moved easy and I felt great.
 
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