Goals & Gains Clangin' and Bangin'

11/15/24 Testing

Bench
205x3
255x3
310x3
335x2
375x1
395x1
420x1 (PR)
430x0

Shrug
3 sets of 12

Curl
3 sets of 12

Happy to hit a PR, but still somewhat bummed. Planned on an easy day, but work shit came up and I ended up driving for most of the day. Don't know that it was the travel that stopped me from hitting 430, but it didn't help and I was pretty close to getting it.

Taking a week off to decide how I want to proceed.
 
Last edited:
Poon Goon said:
11/15/24 Testing

Bench
205x3
255x3
310x3
335x2
375x1
395x1
420x1 (PR)
430x0

Shrug
3 sets of 12

Curl
3 sets of 12

Happy to hit a PR, but still somewhat bummed. Planned on an easy day, but work shit came up and I ended up driving for most of the day. Don't know that it was the travel that stopped me from hitting 430, but it didn't help and I was pretty close to getting it.

Taking a week off to decide how I want to proceed.
Click to expand...

Damn, bro, you set yourself high standards! Mere mortals would be happy with a 430 Deadlift - you're bummed out because you can't Bench it(yet)! :)

Congrats on the PR.
 
Poon Goon said:
11/15/24 Testing

Bench
205x3
255x3
310x3
335x2
375x1
395x1
420x1 (PR)
430x0

Shrug
3 sets of 12

Curl
3 sets of 12

Happy to hit a PR, but still somewhat bummed. Planned on an easy day, but work shit came up and I ended up driving for most of the day. Don't know that it was the travel that stopped me from hitting 430, but it didn't help and I was pretty close to getting it.

Taking a week off to decide how I want to proceed.
Click to expand...
1731778602825.gif
 
Poon Goon said:
11/15/24 Testing

Bench
205x3
255x3
310x3
335x2
375x1
395x1
420x1 (PR)
430x0

Shrug
3 sets of 12

Curl
3 sets of 12

Happy to hit a PR, but still somewhat bummed. Planned on an easy day, but work shit came up and I ended up driving for most of the day. Don't know that it was the travel that stopped me from hitting 430, but it didn't help and I was pretty close to getting it.

Taking a week off to decide how I want to proceed.
Click to expand...

Congrats mate!

yeah-budy-ronnie-coleman.gif
 
11/25/24 W1 D1

Squat
225x5
265x4
305x3x4

Bench
185x4
225x4
265x4x4

Bent row
185x10x2

Shrug
185x12x2

Underhand lat pulldown
2 sets of 12

DB curl
2 sets of 15

Ez bar tricep ext
2 sets of 10

Neck work

Started Sheiko intermediate small load. I believe it's designed for big guys moving really heavy weight, but I decided to use it to take it somewhat easy for a few weeks. Moving my bench grip width out by a finger and remembering the problems @Stargazer Rex had with this I want to keep the weight light and try to ease into it.

Only problem is I'm now having a problem with my good shoulder so this plan could change if that doesn't improve.
 
Poon Goon said:
11/25/24 W1 D1

Squat
225x5
265x4
305x3x4

Bench
185x4
225x4
265x4x4

Bent row
185x10x2

Shrug
185x12x2

Underhand lat pulldown
2 sets of 12

DB curl
2 sets of 15

Ez bar tricep ext
2 sets of 10

Neck work

Started Sheiko intermediate small load. I believe it's designed for big guys moving really heavy weight, but I decided to use it to take it somewhat easy for a few weeks. Moving my bench grip width out by a finger and remembering the problems @Stargazer Rex had with this I want to keep the weight light and try to ease into it.

Only problem is I'm now having a problem with my good shoulder so this plan could change if that doesn't improve.
Click to expand...

Man, that shit was so dumb. I was dumb too, though. I went into a 2nd session with my grip slightly out and had sets 400+ so, yeah, that wasn't smart on my end. You might be OK since I believe you already bench with a fairly wide grip? I can't bench wide at all. My current bench is my grip as close as I can get before touching the smooth part of the bar.
 
Stargazer Rex said:
Man, that shit was so dumb. I was dumb too, though. I went into a 2nd session with my grip slightly out and had sets 400+ so, yeah, that wasn't smart on my end. You might be OK since I believe you already bench with a fairly wide grip? I can't bench wide at all. My current bench is my grip as close as I can get before touching the smooth part of the bar.
Click to expand...
Pinkies on the ring is where I've been at so now I'm trying ring finger on them. That's the grip I had when I was younger. You weren't joking about having a narrow grip. Set of close grip with 365 is what I believe messed part of my shoulder up a few months back.
 
Poon Goon said:
Pinkies on the ring is where I've been at so now I'm trying ring finger on them. That's the grip I had when I was younger. You weren't joking about having a narrow grip. Set of close grip with 365 is what I believe messed part of my shoulder up a few months back.
Click to expand...

Do you do rotator cuff stuff? Internal, external rotations etc. I started doing do those as a warm up and my shoulders feel great. It kind of gives my shoulders a pump and it feels like it protects them and just feels better to bench after I do them. Also face pulls are really good for shoulder health.
 
Stargazer Rex said:
Do you do rotator cuff stuff? Internal, external rotations etc. I started doing do those as a warm up and my shoulders feel great. It kind of gives my shoulders a pump and it feels like it protects them and just feels better to bench after I do them. Also face pulls are really good for shoulder health.
Click to expand...
I was doing them for a bit after I saw the ortho doctor, but got out of the habit. Actually started today with some face pulls and plan on getting some sort of warm up going regularly. Really stupid of me not to make that a mandatory thing considering how fucked up my right shoulder is.
 
Poon Goon said:
I was doing them for a bit after I saw the ortho doctor, but got out of the habit. Actually started today with some face pulls and plan on getting some sort of warm up going regularly. Really stupid of me not to make that a mandatory thing considering how fucked up my right shoulder is.
Click to expand...

What's nice about doing face pulls before benching is it gets you a pump to build a bigger shelf to bench off. Feels nice.
 
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