Clangin' and Bangin'

[Poon Goon]

8/12/24 W1 D1

Bench
185x5
225x4
265x3x2
300x3x5

Squat
235x6
265x6x6

Bench
185x5
225x5
265x4x4

Bent row
185x10x3

Underhand lat pulldown
90x15x3

Trap bar shrug
185x15x3

Preacher curl
3 sets of 12

Pressdown
3 sets of 12

Decided it was time to go back to Sheiko. I wanted to do the bench emphasis version that dialed back squats. That program has no deadlifting so I added the deadlift sessions from 30. For accessories I'm just doing some of the same shit I've been at for the last couple of months. Set the training max for bench at 375 and will go with that for at least a month to see how the shoulder comes along.

Work trip last week consisted of me living in a hotel for 5 days and drinking beer as my primary source of calories. Wasn't in peak physical condition today, but I survived.

 

[Poon Goon]

8/14/24 W1 D2

DL to knee
225x4
275x3x2
315x3x2
335x3x3

Bench
185x5
225x5
265x4x2
280x3x2
300x2x2
280x3x2
265x4
225x5
185x6

Block pull
245x4
295x4
335x4x2
385x3x4

Seated row
120x15x3

Ez curl
3 sets of 12

Overhead tricep ext
3 sets of 12

Put this program together because of the reduced squats. Workout from Monday still had my legs fucked today.

 

[Poon Goon]

8/16/24 W1 D3

Bench
185x5
225x4
265x3x2
300x2x5

Squat
235x4
265x4x2
305x4x5

Bench
185x5
225x4x2
265x3x5

Wide grip pulldown
100x12x3

Seated DB shrug
3 sets of 15

Flat bench curl
3 sets of 12

Cable curl
3 sets of 10

Skullcrusher
3 sets of 10

Overhead cable ext
3 sets of 15

 

[Poon Goon]

8/19/24 W2 D1

Bench
185x5
225x4
265x3x2
300x2x5

Squat
235x5
265x5
285x5x5

Bench
205x5
245x4
280x3x5

Bent row
190x10x3

Underhand lat pulldown
95x15x3

Trap bar shrug
190x15x3

Preacher curl
3 sets of 13

Pressdown
3 sets of 13

 

[Poon Goon]

8/21/24 W2 D2

DL to knee
225x4
275x4x
315x4x2
335x4x4

Bench
185x6
225x5
265x4x2
280x3x2
300x2x2
315x2
300x2x2
280x3x2
245x5
205x7

Block pull
245x4
295x4
335x4x2
365x4x4

Seated row
110x15x3

Ez curl
3 sets of 12

Overhead tricep ext
3 sets of 12

 

[Poon Goon]

8/23/24 W2 D3

Bench
185x5
225x4
265x3x2
300x3x5

Squat
235x5
265x5
305x5x5

Bench
185x6
225x6
245x5x5

Seated DB shrug
3 sets of 15

Flat bench curl
3 sets of 13

Overhead cable ext
3 sets of 15

Had to get up early, ate a shit lunch, and didn't get a nap in today. Petered out and skipped some of the bullshit towards the end.

 

[Poon Goon]

8/26/24 W3 D1

Bench
205x5
245x5
280x3x2
315x2x4

Squat
225x5
265x5
285x5x5

Bench
185x5
225x4
265x3
300x3x4

Bent row
195x10x3

Underhand lat pulldown
100x15x3

Trap bar shrug
195x15x3

Preacher curl
3 sets of 14

Pressdown
3 sets of 14

 

[Poon Goon]

8/28/24 W3 D2

Deadlift
225x3x2
275x3x2
295x3x2
295x6

Bench
185x6
225x5
265x4
280x3x2
300x2x2
315x2
300x2x2
280x3
265x4
225x6
185x8

Block pull
275x4
315x4x2
365x3x2
405x2x3

Seated row
115x15x3

Ez curl
3 sets of 13

Overhead tricep ext
3 sets of 13

Started with deficit deadlift, but after a couple of sets I got this eerie feeling that reminded me of when I tore my anal lifting a couple of years ago. I never want to live like that again so I switched to regular deadlift.

 

[Stargazer Rex]

8/28/24 W3 D2

Deadlift
225x3x2
275x3x2
295x3x2
295x6

Bench
185x6
225x5
265x4
280x3x2
300x2x2
315x2
300x2x2
280x3
265x4
225x6
185x8

Block pull
275x4
315x4x2
365x3x2
405x2x3

Seated row
115x15x3

Ez curl
3 sets of 13

Overhead tricep ext
3 sets of 13

Started with deficit deadlift, but after a couple of sets I got this eerie feeling that reminded me of when I tore my anal lifting a couple of years ago. I never want to live like that again so I switched to regular deadlift.

Lmao I remember that. I think I told you about the hemorrhoid I got squatting. I had it for a month. It was literal hell. I had a cute Asian doctor who was really sweet and I was dreading having to show her my bloody shitty prolapsed anus. Lucky for me it went away after a month!

 

[Poon Goon]

8/30/24 W3 D3

Bench
185x5
225x4
265x3x2
300x3x8

Squat
225x5
265x5
305x5x5

Wide grip pulldown
110x12x3

Seated DB shrug
4 sets of 15

Flat bench curl
3 sets of 14

Overhead cable ext
3 sets of 15

 

[Poon Goon]

9/2/24 W4 D1

Bench
185x5
225x4
265x3x2
300x3x5

Squat
225x5
265x5
305x5
330x3x6

Bench
185x5
225x5
265x4x5

Bent row
200x10x3

Underhand lat pulldown
105x15x3

Trap bar shrug
200x15x3

Preacher curl
3 sets of 10

Pressdown
3 sets of 12

 

[Poon Goon]

9/4/24 W4 D2

Deadlift
225x3
275x3
315x3x2
365x3x2
385x2x3
365x2x3

Bench
185x5
225x5
265x5x2
280x4x2
300x3x2
315x2x2
300x3x2
280x4
265x6
225x8
185x10

Seated row
120x15x3

Ez curl
3 sets of 12

Overhead ext
3 sets of 10

Bench pyramid was a bit of a booger, but I made it through with no technique breakdowns. I think 70+ reps might be a little more than those things usually call for.

 

[rikwebb]

9/4/24 W4 D2

Deadlift
225x3
275x3
315x3x2
365x3x2
385x2x3
365x2x3

Bench
185x5
225x5
265x5x2
280x4x2
300x3x2
315x2x2
300x3x2
280x4
265x6
225x8
185x10

Seated row
120x15x3

Ez curl
3 sets of 12

Overhead ext
3 sets of 10

Bench pyramid was a bit of a booger, but I made it through with no technique breakdowns. I think 70+ reps might be a little more than those things usually call for.

Joys of Sheiko Bench my good man

 

[Poon Goon]

9/6/24 W4 D3

Bench
185x5
225x4
265x3x2
300x3x5

Wide grip pulldown
115x12x3

Bench
185x5
225x5
265x4x5

DB shrug
3 sets of 17

Bench
185x6
225x6
245x6x5

Flat bench curl
3 sets of 15

Cable curl
3 sets of 15

JM press
3 sets of 8

Cable overhead ext
3 sets of 10



Triple bench day

 

[Poon Goon]

9/9/24 W5 D1

Bench
205x5
245x4
280x3x2
315x2x4

Squat
225x5
265x5
305x5x5

Bench
185x5
225x4
265x3
300x2x4

Bent row
205x10x3

Underhand lat pulldown
105x15x3

Trap bar shrug
205x15x3

Rope curl
3 sets of 15

Pressdown
3 sets of 12

100+ reps on bench last Friday had my chest sore as shit over the weekend

 

[Poon Goon]

9/11/24 W5 D2

Deadlift
225x4
275x4x2
315x3x2
365x3x5

Bench
185x5
225x5
265x4x2
300x3x2
315x2x2
335x2
315x2x2
300x3x2
280x4
265x5
225x6
185x7

Block pull
275x5
315x4x2
365x3x3
405x2x4

Ran out of time so no accessory work

 

[Poon Goon]

9/13/24 W5 D3

Bench
185x5
225x4
265x3x2
300x2x5

Squat
225x5
265x5
305x5
335x3x6

Wide grip pulldown
3 sets of 12

Seated row
3 sets of 15

Seated DB shrug
3 sets of 12

Flat bench curl
3 sets of 12

Felt beat to shit and almost quit before I started. Stuck it out, but wasn't there mentally. Skipped a few things.

 

[Poon Goon]

9/16/24 W6 D1

Bench
185x5
225x4
265x3x2
280x3x5 (Supposed to be 300, didn't realize until last set)

Squat
225x5
265x5
305x5
330x3x6

Bench
205x5
245x5
300x4x4 (swapped weight due to earlier mistake)

Bent row
210x10x3

Underhand pulldown
110x12x3

Trap bar shrug
210x15x3

Cable curl
3 sets of 10

Pressdown
3 sets of 12

 

[Fahcough]

Felt beat to shit and almost quit before I started. Stuck it out, but wasn't there mentally. Skipped a few things.

That shot kick in? If you're benching the shoulder must be on the rise

 

[Poon Goon]

That shot kick in? If you're benching the shoulder must be on the rise

Really had my doubts that the AC joint injection would do anything, but I guess it did. Was going to start benching heavy again either way since that shot was his last idea for treatment. Rotator cuff injection from a few months ago seems to be wearing off. Tossed and turned in bed trying to find a position that didn't hurt that shoulder. Think I can live with that pain though.