Goals & Gains Clangin' and Bangin'

11/3/23 #40 W2 D3

Bench
195x5
235x4
275x3x2
315x3x7

Squat
215x5
260x5
300x5x2
320x4x4

Pressdown
3 sets of 12

Ez curl
3 sets of 12

Dragon flag
2 sets of 10
Impressive bro. I know you have disagreed with me in the past but you are still my sherbro and I'm happy you are killing it.
 
Last edited:
11/16/23 #40 W4 D2

Deadlift to knee
215x3
260x3x2
300x3x2
320x3x5

Bench
195x6
235x5
275x4x2
290x3x2
315x3x3
290x4x2
275x5x2
255x6
235x8
215x10
195x10

Deadlift
215x4
260x4
300x3x2
345x3x6

I was out of town two days for a work trip so this was pushed back a day. Maybe could have squeezed it in Wednesday, but I was brutally hungover
 
11/20/23 #32 W1 D1

Squat
215x3
260x3
300x3x2
320x2x3

Bench
195x3
235x3
275x3x2
290x2x3

The short days in this cycle always fuck me up. I'm used to taking about 2.5 hours on a workout day so it's hard to adjust to starting late/finishing early. I wouldn't bother running 32, but testing my maxes in December kinda makes sense for me.
 
11/20/23 #32 W1 D1

Squat
215x3
260x3
300x3x2
320x2x3

Bench
195x3
235x3
275x3x2
290x2x3

The short days in this cycle always fuck me up. I'm used to taking about 2.5 hours on a workout day so it's hard to adjust to starting late/finishing early. I wouldn't bother running 32, but testing my maxes in December kinda makes sense for me.

You could always just run the first week then move on
 
11/22/23 #32 W1 D2

Squat
215x3
260x3
300x3x2
345x2
385x1
415x1

Bench
195x3
235x3
275x2x2
315x1
350x1
390x1x3

Deadlift
215x3
260x2
300x2x2
345x1
385x1
430x1x3 (PR)

Today called for 3 singles at the maxes I had when I started this run. A while back I said I wasn't going to try and max my squat anymore and I'm finally going to stick to that. Missing the hooks reracking a couple of times made me realize I don't need to hurt myself doing dumb shit. 415 moved pretty well though. I had covid last time I was going to test my deadlift. 430 was an estimate I gave myself so actually hitting it today was a PR for me.
 
11/27/23 #32 W2 D1

Squat
215x3
260x3
300x3x2
345x2x4

Bench
195x3
235x3
275x3x2
315x3x5

Highbar/SSB squat
Used light weight and didn't think about sets/reps. Just tried out a more quad dominant squat variation.

Trap bar shrug
210x20x2
210x15x2

Pressdown
3 sets of 12

Incline curl
3 sets of 12

Missed last Friday due to holiday stuff. It was a light day due to the heavy session before it so I wasn't too worried about skipping it.
 
12/1/23 #32 W2 D3

Bench
195x3
235x3
275x3x2
315x3x5

Squat
215x3
260x3x2
300x3x2
345x3x6

Bench
195x4
235x4
275x4x4

BB shrug
185x20x2
185x15

Pressdown
3 sets of 12

Started early and hurried because of work stuff. Bench moved really well though. Threw in some extra long pauses to make it a little harder.
 
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