Goals & Gains Clangin' and Bangin'

7/7/22 W6 D3

Hatfield squat
185x5
225x5
275x5
325x5
260x12
260x10x2

Plank
7 planks, one minute each

Farmers carry
160 per hand for 100ft x 7

Deadlift with band
175+band x 3 EMOM for 10 minutes

Reverse hyper
70x10x4
 
7/8/22 W6 D4

Bench
185x3
225x3
245x3
275x3
225x10
225x8x2

Eccentric DB rows
55x6x7

Plate halos
7 sets of 8

Jump rope
30 second "sprints" x 7

OHP with bands
85+bands x 3 EMOM for 10 minutes

Floor press straight into rows
115x20
115x15
115x10

Bent rows
115x20
115x15
115x10

JM press
75x8x5

Band tricep extensions
5 sets of 12

After I was done with bench I remembered I was supposed to be doing paused reps, probably killed all gains with that mistake. Last time I tested my bench max was 280. Got 275 for 3 today so that's cool.
 
7/12/22 W7 D2

Overhead pin press
95x5
115x5
135x5
145x5
115x12
115x10x2

Side planks
7 per side at 30 seconds each

Banded bench
145+bands x 3 EMOM for 10 minutes with 7 lying leg raises between

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

Hammer curls with MG bar
3 sets of 10

Incline curls
3 sets of 15
 
7/16/22 W7 D4

Floor press
185x3
225x3
245x1
275x1
225x7
225x5x2

Deadbugs
7 sets of 16

Barbell row
185x3
225x3
245x1
275x0
205x5x3

OHP with bands
95+bands x 3 EMOM for 10 minutes

JM press
80x10x3

Single arm band pulldowns
3 sets of 15

Pronated kickbacks
3 sets of 15

Missed a day this week. Had to stay out of town for a two day meeting and when I got back I had to travel all day again.
 
7/18/22 W8 D1

Paused deadlift
225x3
275x3
335x3
355x1
265x8x3

Hanging leg raise
7 sets of 8

Single arm farmers walk
4 sets of 100ft walks each side with 110lbs

Squat
215x3 EMOM for 10 minutes

Reverse hypers into T-bar rows for sets of 16,14,12,10 etc. down to 2
 
7/19/22 W8 D2

Z press
95x3
115x3
135x2
155x1
125x7
125x5x2

Hanging rainbows
7 sets of 8

Speed bench
170x3 EMOM for 10 minutes with 7 lying leg raises between sets

AMRAP dips into 8 semi supinated DB presses for 10 minutes

Pinwheel curls
4 sets of 10

EZ bar curls
4 sets of 15
 
7/22/22 W8 D4

Close grip bench
185x3
225x3
245x3
265x3
210x10
210x8x2

Lying leg raises
7 sets of 12

DB rows
7 sets of 10

OHP with bands
100+bands x 3 EMOM for 10 minutes

Neutral grip incline DB press
4 sets of 10

Pronated kickbacks
4 sets of 10

Rope pushdowns
4 sets of 15
 
7/25/22 Week 9 Day 1
Deadlift
225x3
275x3
315x3
365x3
295x8x3

Planks
6 at 45 seconds each

Squat
185+chains x 3 EMOM for 10 minutes

Reverse hyper
70x10x4

Almost took today off because I’ve been having ass problems. Was supposed to do deficit dls today, but opted not to avoid the extra stretch. Fucking thing sucks
 
7/27/22 W9 D2

Push press
95x3
135x3
155x3
175x3
140x8x3

Meadows rows
7 sets of 6

Hanging rainbows
7 sets of 6

Speed bench
135+chains x 3 EMOM for 10 minutes with 7 lying leg raises between sets

OHP 3 rounds
Empty bar 6 tempo presses with a 20 second hold at lockout on last rep, straight into 10 push presses with a 20 second hold at lockout on last rep.

Pinwheel curls
5 sets of 10

EZ bar curls
5 sets of 15
 
7/29/22 W9 D3

Box squats
185x3
225x3

Ab wheel roll outs
4 sets of 10

Farmer carry
160 per hand x 100ft x 4

Deadlift
195+chains x 3 EMOM for 10 minutes

Reverse hyper
90x8x4

Quit doing squats due to the pain in my ass and I contemplated life for about 20 minutes. Considered selling everything and never touching a weight again. Thought better of it and finished my bullshit workout
 
Fahcough said:
Strained a glute?
Click to expand...
I wish. I believe it's either internal roid or fissure. Been going on for a few weeks. Lifting doesn't seem to aggravate it, but if the shit is flaring up then lifting is no fun.
 
Poon Goon said:
I wish. I believe it's either internal roid or fissure. Been going on for a few weeks. Lifting doesn't seem to aggravate it, but if the shit is flaring up then lifting is no fun.
Click to expand...
ah, pain in the ass. Not a sore area needing some tender love. Dr gonna blame the weight strain on it. Best of luck.
 
Poon Goon said:
I wish. I believe it's either internal roid or fissure. Been going on for a few weeks. Lifting doesn't seem to aggravate it, but if the shit is flaring up then lifting is no fun.
Click to expand...

I've had two external hemorrhoids and a fissure before. It sucks! I was walking around with witchhazel pads in my ass crack like a tampon for weeks.
 
8/1/22 Week 10: Deload week

Deadlift
185x1
225x1
235x1
245x1
255x1
Etc. singles up to 315

185x3x3

Reverse hyper
70x12x3

Saw a doctor using an app in the middle of the workout. She believes I have an internal roid and she prescribed a suppository. Never tried that method of delivery before, but goddamn I'll try anything at this point.
 
Poon Goon said:
8/1/22 Week 10: Deload week

Deadlift
185x1
225x1
235x1
245x1
255x1
Etc. singles up to 315

185x3x3

Reverse hyper
70x12x3

Saw a doctor using an app in the middle of the workout. She believes I have an internal roid and she prescribed a suppository. Never tried that method of delivery before, but goddamn I'll try anything at this point.
Click to expand...


Did she make you spread open your asshole in front of your phone?

<EdgyBrah>
 
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