Goals & Gains Clangin' and Bangin'

[Poon Goon]

Testing Day 3: Bench

45x5
95x5
135x3
170x3
205x3
235x2
245x1
260x1
280x1 (recent best)
285x1 failed

Less than pleased with this one. I did add five pound since I last tested, but I felt off today. My actual PR is 395, but that was a long long time ago and I doubt I will be able t touch that. Oh well

 

[Poon Goon]

Testing Day 4: Squat

45x5
95x5
135x3
165x3
205x3
245x3
280x2
300x1
315x1
345x1 (PR)
355x1 (PR)

Previous best was 330, but I probably could have done more. Same goes for today, but squat is one lift that I don't try to fuck around with going too heavy.

 

[Poon Goon]

3/7/22 Week 1 Day 1

Squat
250x6x3
250x10

Zercher
135x12x3

Bulgarian SS
Empty bar x 10x3

Platz squat
95x15x2 Never done these before so started with extra light weight

Hanging leg raises
10x3

Had to cut this short as I ended up having to deal with a plumber in the middle of everything.

 

[Poon Goon]

3/8/22 Week 1 Day 2

Bench
195x6x3
195x11

Close grip bench
155x12x2
145x12x1

DB Press
2 sets of 10

DB Fly
2 sets of 15 probably have to swap this one, shoulder pain

Hammer curls
2 sets of 10

EZ curls
2 sets of 15

Hanging rainbows
3 sets of 7

 

[Poon Goon]

3/10/22 Week 1 Day 3

Deadlift
265x6x3
265x10

RDLs
135x12x3 (working on form)

Bent Rows
135x10x2

Meadow's Rows
2 sets of 15

Had an all day work meeting that sucked the life out of me. Meeting ended with golf and I tweaked my upper back dicking around with the clubs. I started farmer's walks in the middle of the workout, but my back said no.

 

[Poon Goon]

3/11/22 Week 1 Day 4

OHP
120x6x3
120x7

Behind the neck press
65x12x3

DB press
25x10x2

Lateral raises
2 sets of 15

JM press
65x10x2

Rope pressdowns
2 sets of 15

Hanging knee raises
4 sets of 8

 

[Poon Goon]

3/14/22 Week 2 Day 1

Squat
265x6x3
265x9

Zercher
135x12x4

Bulgarian SS
Empty bar x 10x3

Platz squat
95x15x3

T-bar rows
3 sets of 10

DB rows
3 sets of 15

Hanging leg raises
3 sets of 10

 

[Poon Goon]

3/16/22 Week 2 Day 2

Bench
210x6x3
210x8

Close grip bench
135x12x4

Lying leg raises
7 sets of 10

Neutral grip press with MG bar
135x10x3

Hammer curls
3 sets of 10

DB Fly
3 sets of 15

EZ curls
3 sets of 15

 

[Poon Goon]

3/18/22 Week 2 Day 3

Deadlift
280x6x3
280x9

RDLs
135x12x4

Farmer's carry
140 for 3 rounds of 100 feet

Bent Rows
135x10x3

Meadow's Rows
3 sets of 15

 

[Poon Goon]

3/19/22 Week 2 Day 4

OHP
120x6x3
120x7

Behind the neck press
65x12x4

DB press
25x10x3

Lateral raises
3 sets of 15

JM press
65x10x3

Rope pressdowns
3 sets of 15

Hanging rainbows
4 sets of 7

 

[Poon Goon]

3/22/22 Week 3 Day 1

Squat
275x6x3
275x7

Zercher
135x12x5

Bulgarian SS
Empty bar x 10x4

Platz squat
95x15x4

T-bar rows
4 sets of 10

DB rows
4 sets of 15

 

[Poon Goon]

3/23/22 Week 3 Day 2

Bench
215x6x3
215x8

Close grip bench
135x12x5

Lying leg raises
7 sets of 10

Neutral grip press with MG bar
135x10x4

Hammer curls
4 sets of 10

EZ curls
4 sets of 15

 

[Poon Goon]

3/25/22 Week 3 Day 3

Deadlift
290x6x3
290x7

Spent the day traveling for work so I wasn't really in workout mode to begin with. Then shortly after I started my work phone kept ringing with calls I couldn't ignore. Irritating shit. I may end up missing OHP day tomorrow to get some teeth pulled out of my head. Not a good week.

 

[Poon Goon]

3/26/22 Week 3 Day 4

OHP
120x6x3
120x7

Behind the neck press
65x12x5

Hanging knee raises
5 sets of 12

DB shoulder press
25x10x4

JM press
65x10x4

Laying leg raises
4 sets of 10

Lateral raises
4 sets of 15

Rope pressdowns
4 sets of 15

The weight on the main lift was supposed to progress through the three weeks based on the AMRAP set at the end. OHP was the only lift that I failed to increase weight. I need shoulder steroids.

 

[Poon Goon]

3/29/22 Week 4 Day 1

Squat
265x5x3
265x8

Zercher
155x12x3

Bulgarian SS
65x8x2

T-bar rows
2 sets of 8

Platz squat
115x12x2

DB rows
2 sets of 12

 

[Fahcough]

Welcome back homie, couldn't get used to the Buford. You are the Goon.

 

[Stargazer Rex]

Hello, Poon. Here is a picture of sexy Jimmy G to motivate you.

 

[Poon Goon]

Jimmy G couldn't save me this week. Got taken out by a petite asian lady. She was the dentist that pulled a couple of my teeth on Tuesday. Seems like she got a workout though because she was wrenching inside my face for a solid 25 minutes. I've had a tooth pulled before and I figured I would be good to go the next day. No fucking way that was going to happen.

I maybe could have gutted out a session today, but I haven't eaten real food for a couple days so I didn't try. Might put in a session tomorrow, but either way I will restart this wave on Monday.

 

[Poon Goon]

4/4/22 Week 4 Day 1 (Part 2)

Squat
265x5x3
265x10

Zercher
155x10x3

Bulgarian SS
65x8x2

T-bar rows
2 sets of 8

Hanging leg raises
2 sets of 8

Platz squat
115x12x2

DB rows
2 sets of 12

Hanging leg raises
2 sets of 12

 

[Poon Goon]

4/5/22 Week 4 Day 2

Bench
210x5x3
210x10

Close grip bench
145x10x3

Lying leg raises
6 sets of 10

Neutral grip press with MG bar
145x8x2

Hammer curls
2 sets of 8

Wide grip bench with MG bar
2 sets of 12

EZ curls
2 sets of 12