Goals & Gains Clangin' and Bangin'

10/5/23 #30 W2 D3

Bench
195x5
235x4x2
275x3x2
315x2x5

Squat
215x5
260x5x2
300x5x5

Bench
215x4
255x3
290x2x5

Back raise
155x5x3

Trap bar shrug
195x20x2
195x15

Pressdown
3 sets of 12

EZ curl
3 sets of 12

Leg raise eccentric
1 set of 10

Back issues creeping in for the last week or so. Double squat session next Monday will be a game time decision.
 
10/9/23 #30 W3 D1

Bench
195x5
235x4
275x3x2
315x3x5

Squat
215x5
260x4x2
300x3x2
345x3x5

Bench
215x5
255x5x2
290x4x4

Trap bar shrug
195x20x2
195x15x2

Piss poor day all around. Late start because of work. As soon as I started squats I knew the second session wasn't happening. Dinged up all over. Definitely done squatting for the week because of my back. May just take the rest of the week off completely depending on how I feel.
 
10/13/23 #30 W3 D3

Bench
195x5
235x4
275x3x2
315x3x6

Back raise
155x3x5

Bench
195x5
235x5x2
275x5x5

Trap bar shrug
195x20x2
195x15x2

Pressdown
3 sets of 12

Pinwheel curl
3 sets of 12

Turned 40 the other day and I think I might be getting old. Knew I was going to skip squats today so I didn't put on knee sleeves. A few sets into bench I went and put the sleeves on. Needing knee sleeves for bench is some old man shit.
 
10/16/23 #30 W4 D1

Squat
215x5
260x4
300x3x2
345x3x2
365x2x2
385x1x2

Bench
195x5
235x4
275x3x2
315x3x2
330x2x2
315x3x2

Squat
215x5
260x4
300x3x2
345x2x4

Trap bar shrug
200x20x2
200x15

Pressdown
4 sets of 12

EZ curl
3 sets of 12

Dragon flag
1 set of 10
 
Last edited:
Poon Goon said:
10/16/23 #30 W4 D3

Squat
215x5
260x4
300x3x2
345x3x2
365x2x2
385x1x2

Bench
195x5
235x4
275x3x2
315x3x2
330x2x2
315x3x2

Squat
215x5
260x4
300x3x2
345x2x4

Trap bar shrug
200x20x2
200x15

Pressdown
4 sets of 12

EZ curl
3 sets of 12

Dragon flag
1 set of 10
Click to expand...
Wow
 
10/20/23 #30 W4 D3

Squat
215x5
260x4
300x3x2
345x3x6

Bench
195x5
235x5
275x5x5

Trap bar shrug
200x20x2
200x15

Pressdown
4 sets of 12

Ez curl
3 sets of 12

Plan is to do #40 next and it looks like a real booger. It'd probably be best for me to do a little deload next week to rest and get caught up with some stuff at work. However, I've gotten into the habit of telling myself to rest for a week and then immediately ignoring that. I guess I'll find out what I'm doing on Monday.
 
Poon Goon said:
10/20/23 #30 W4 D3

Squat
215x5
260x4
300x3x2
345x3x6

Bench
195x5
235x5
275x5x5

Trap bar shrug
200x20x2
200x15

Pressdown
4 sets of 12

Ez curl
3 sets of 12

Plan is to do #40 next and it looks like a real booger. It'd probably be best for me to do a little deload next week to rest and get caught up with some stuff at work. However, I've gotten into the habit of telling myself to rest for a week and then immediately ignoring that. I guess I'll find out what I'm doing on Monday.
Click to expand...

Yeah its heavier on pulls compared to the others, think there's a couple of 90% sessions and the 100% Block pull sets
 
rikwebb said:
Yeah its heavier on pulls compared to the others, think there's a couple of 90% sessions and the 100% Block pull sets
Click to expand...
Interested to see how the block pulls go. I guess I have bad form because I have never found block pulls to really be any easier than a regular deadlift. Might not even be able to actually complete those reps.
 
10/25/23 #40 W1 D2

Deadlift
215x4
260x4x2
300x3x2
345x3x2
365x2x4

Bench
195x8
215x7
235x6
255x5
275x4
290x3x2
315x2x2
330x3 (supposed to be three singles, but I was in a hurry)
315x2
290x3
275x4
255x6
235x8
215x10
195x12

Block pull
260x5
300x4
345x3x2
385x3x2
430x2
430x1

Top sets of block pulls were supposed to be 3 sets of 2 at 100% of my deadlift max. Kinda surprised that I got even one rep. 430 was an estimated max so I had never actually lifted it. Going for 6 reps at the end of a workout was too much. Bench was fun though.
 
10/27/23 #40 W1 D3

Squat
215x5
260x4
300x3x2
345x3x2
365x2x4

Bench
195x5
235x4x2
275x3x2
315x2x6

Squat
235x5
285x4
320x3x4

Trap bar shrug
200x20x2
200x15x2

Pressdown
3 sets of 12

Hammer curl
3 sets of 12

Dragon flag
2 sets of 10
 
10/30/23 #40 W2 D1

Squat
215x5
260x4
300x3x2
345x3x5

Bench
195x5
235x4
275x3x2
315x2x3
325x2x3

Squat
215x5
260x4
300x3x2
320x3x4

Trap bar shrug
205x20x2
205x15

Pressdown
3 sets of 12

Ez curl
3 sets of 12

Dragon flag
2 sets of 10

Bench was supposed to be 6 sets at 315, but I decided to bump it up for the last three sets
 
11/1/23 #40 W2 D2

Deficit deadlift
215x4
260x4
300x3x2
345x2x5

Bench
195x5
235x5
275x4x2
290x3x2
315x3x2
290x3x2
275x5x2
235x7
195x9

Deadlift
215x4
260x4
300x3x2
345x2x5

Single arm extension
3 sets of 12

Pinwheel curl
3 sets of 15

Hanging leg raise
3 sets of 10
 
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