Goals & Gains Clangin' and Bangin'

rikwebb said:
Like this type of bench? I hate these and they throw me off so much if i have to use one

BenchRe-Size_2048-02.png
Click to expand...
That's the style. The ones at my gym are about 30 years older though. Those things suck
 
12/17/25

Leg ext
5 sets of 10

Bench
205x5
245x5
275x3x3
295x2
315x2x2
225x8

Machine fly
3 sets of 8

Seated row machine
3 sets of 10

Tricep pressdown
3 sets of 12

Hammer curl
3 sets of 10

Machine shrug
3 sets of 15

Realized the holidays are going to prevent me from continuing the program as scheduled. Decided to spend at least the next couple of weeks really focusing on my bench form. Dropped the weight today and tried a couple of small tweaks
 
12/22/25

Deadift
225x5
275x3
315x3
365x3
405x2x2

Bench
205x5
245x4
275x3
295x3
315x3
335x2
365x2
315x2
225x10

Machine fly
3 sets of 8

Lat pulldown
3 sets of 12

Overhead cable tri
3 sets of 12

Zottman curl
3 sets of 10

DB shrug
3 sets of 12

Probably been overthinking my bench. Tried to not think of 28 different cues today and it seemed to go better. Just in time for a holiday break so I can forget what I did today by the time I get back to it.
 
12/29/25

Deadlift
225x5
275x3
315x3
365x2x3

Bench
205x5
245x4
275x3
295x3x2
315x2x3

Machine shrug
3 sets of 8

Lat pulldown
3 sets of 12

Overhead tri ext
3 sets of 12

Zottman curl
3 sets of 12

Machine shrug
3 sets of 15

Calf raise
3 sets of 11

Elbow has been killing me for months so I ordered some elbow wraps. Bench felt kinda weird with them. Weight didn't feel any easier, but the elbows felt good. Really noticed a difference on tricep extensions. I've either skipped tris or powered through pain on them for the last several months. Pain was almost completely gone today.

Downside is having to wrap/unwrap between sets and I'm sure I look like a dickhead with wrist and elbow wraps on bench. Going to keep using them for at least a few weeks and see if the elbow heals up.
 
12/31/25

Leg ext
4 sets of 10

Bench
225x5
245x5
275x4x2
295x3x2
315x2x2
295x3x2
275x4
245x5
225x6

Machine fly
3 sets of 8

Pressdown
3 sets of 12



1/2/26

Paused DL
225x5
275x3
315x3x3

Bench
205x5
245x4
275x3
295x3
315x2x2

Felt flat today, had no energy.
 
Poon Goon said:
12/31/25

Leg ext
4 sets of 10

Bench
225x5
245x5
275x4x2
295x3x2
315x2x2
295x3x2
275x4
245x5
225x6

Machine fly
3 sets of 8

Pressdown
3 sets of 12



1/2/26

Paused DL
225x5
275x3
315x3x3

Bench
205x5
245x4
275x3
295x3
315x2x2

Felt flat today, had no energy.
Click to expand...
Look into methylene blue supplements on Amazon. It's quite awesome for all your energy needs. Pill form is probably the easiest no fuss way to go about it. Grab some 6mg pills and see how it goes. I take 20-40mg(you can buy higher amount per pills later once you settle on a dose). When you combine it with caffeine it's even better.
 
1/9/26

Leg ext
4 sets of 8

Bench
205x5
245x4
275x3
295x2x2
315x2
335x2
355x2
315x3
275x5
225x7

Machine fly
3 sets of 8

Single arm cable ext
3 sets of 12

Machine shrug
3 sets of 15

Weight moved smoothly and I feel like I have some semblance of form back on bench. Need to get back on some type of program now instead of just showing up and dicking around.
 
2/2/26

Belt squat
3 sets of 7

Bench
205x5
245x5
275x5
295x5x3

Reverse grip lat pulldown
5 sets of 10

Face pull
5 sets of 10

Machine shrugs
5 sets of 10

Shoulder shot worked again, but I wanted to ease into things. Haven't done OHP in forever so I wanted a program that has it once a week. Might be stupid because of my shoulder issues, but I'm hoping it will help get it stronger and alleviate some of the pain once the shot wears off.

Decided on Benching the Monolith and I'm doing a scaled down version this week. Shoulders still prevent me from squatting with a normal bar and the SSBs at my gym are dogshit so I'm doing belt squats. Planning on starting the actual program next week.
 
2/6/26

Belt squat
3 sets of 5
Set of 12

Bench
205x10x5

Reverse grip lat pulldown
5 sets of 10

Face pull
5 sets of 10

Overhead tri ext
5 sets of 10

DB shrug
5 sets of 10

Scaled down version of Benching the Monolith has me second guessing moving forward with it. Bench wasn't scaled down today and it was a joke. On the other hand doubling the accessory work seems like it could be overkill. Might have to flip through the 531 Forever book and see if there's something else that looks interesting.
 
2/9/26 W1 D1

Belt squat
5 sets of 5

Bench
205x5
245x5
275x5
315x5x5

Reverse grip lat pulldown
6 sets of 10

Face pull
6 sets of 10

Machine shrugs
5 sets of 10

World of difference benching with a pain free shoulder.
 
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