Goals & Gains Clangin' and Bangin'

5/11/22 Week 7 Day 2

Bench
225x4x3
225x8

Close grip bench
145x8x3

Neutral grip press with MG bar
145x6x2

Hammer curls
2 sets of 6

Wide grip bench with MG bar
2 sets of 10

Curls
2 sets of 10

My legs have been killing me the last two days. Took less than two weeks off, but I am sore like I haven't lifted for a year.
 
Fahcough said:
Post Covid 1st leg session?
Same exact thing, they regressed like hadn't did a squat in 5 years. Hurt for days.

Oh yea, welcome back homie
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It was the first leg day since. I didn't even think of the Covid thing, but it makes sense because the shit was unreal. I had to be careful while walking today because my legs would buckle if I stepped wrong.
 
Poon Goon said:
It was the first leg day since. I didn't even think of the Covid thing, but it makes sense because the shit was unreal. I had to be careful while walking today because my legs would buckle if I stepped wrong.
Click to expand...
Wasn't going to directly blame it. But I know it knocked a few of us down for 7-20 days. And did a number to the recovery. 1st squat day I couldn't get to parallel with 185. They were on fire and locking up.
 
Transition Week 1 Day 1

KB Swings
40x12x6

Planks
1 minute each x 6

Deadlift
225x8
275x6
315x4
350x2
280x6x2

Farmer's walk
105x100ft x 10

Skipped the last week of the base phase of the previous program. It was getting stale and I felt like needed to move more instead of doing the static lifts. Taking a week or two to ease back into giant set programming with more varied exercises. Haven't done farmer's walks in a while and it was obvious. Only 105 in each hand and it felt heavy.
 
5/25/22

Lat pulldowns
7 sets of 8

Plate halos
7 sets of 8

OHP
75x9
95x7
115x5
135x3
110x5x3

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
inverted rows
hammer curls
neutral grip DB press
regular curls (little to no rest between rounds)
 
5/30/22 W1 D1

Block pulls
275x3
315x3
335x3
355x0

Planks
6 of 45 seconds each

Inverted rows
3 sets of 8

Squat with bands
145x3 EMOM for 10 minutes (145 was actual weight, not sure on band tension, but need to add more)

Deadlift rows, RDLs, sumo DLs
135x8x3 supposed to be a tabata with these, but there was no way I could keep up with that. Used normal sets instead and did them with as little rest as possible. Took about 7 minutes.

First day of the new program felt pretty good. Really strange how the block pulls turned out. Haven't done them in a few months and they felt heavier than regular DLs. Literally pulled heavier weight last week off the floor than I could today.
 
5/31/22 W1 D2

Overhead pin press
95x3
115x3
135x3
155x1
175x0
165x1
135x6
135x5x2

24 med ball slams

Hanging rainbows
7 sets of 7

Banded bench
140x3 + 5 laying leg raises EMOM for 10 minutes, still working on figuring out band tension but this felt light

5 DB presses then hold at lockout and walk 50ft, then 3 more presses. EMOM for 10 minutes

JM press
3 sets of 10

Rope pressdowns
3 sets of 15
 
6/2/22 W1 D3

Zercher squat
135x5
155x5
185x5
205x5
165x13
165x10x2

Burpees (half assed)
7 sets of 6

Ab roll outs
7 sets of 10

Farmers walk
140 per hand for 50 feet x 7

Deadlift with bands
195x3 EMOM for 11 minutes

Bulgarian split squats
65x3 EMOM for 10 minutes

Front foot elevated split squats
65x3 EMOM for 10 minutes

I said I wanted to get back to programming that got me moving. Might not be @Fahcough level of movement, but goddamn the first half of today was brutality and I might have run out of sweat
 
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Am diggin the up tempo variations. Just reading it looks like you're getting HR up higher and hitting wider ranges. It feels good to stay completely loose and never hindered sore. That DL chased by double SS sounds like prison torture. I like it, may steal some.
 
6/3/22 W1 D4

Floor press
135x3
185x3
225x3
245x3
195x12
195x8x2

Deadbugs
7 sets of 16

Barbell row
135x3
185x3
205x3x2
165x10
165x8x2

Jump rope
7 rounds of 60

OHP with bands
95x3 EMOM for 10 minutes with 6 inverted rows after each set

3 rounds of
Push ups, DB squeeze press, DB squeeze pull overs, low to high flys with bands. 20 seconds of work at each with 30 seconds rest between.

Hammer curls
3 sets of 10

Curls
3 sets of 15

Invested $60 in a portable gym timer off Amazon for my EMOM and tabata-ish work. Neat little gadget.
 
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