Goals & Gains Clangin' and Bangin'

[Poon Goon]

2/16/26 W1 D1

Belt squat
4 sets of 7

Bench
205x5
245x4
295x3x2
315x3x5

Reverse grip lat pulldown
5 sets of 10

Bench
205x5
245x5
295x4x4

OHP
135x5x5

Caught some kind of bug that took me out last week, think it was still fucking with me a little today. During the time off I realized that if I finished Benching the Monolith and then started a more strength oriented program my shoulder would probably be fucked again before I finished.

Both shoulders and pec are healthy right now and I haven't tried to max in about a year. Decided to use this window to go for it and try to crack that 430 PR. Started the Sheiko Bench program today and hopefully I don't fuck myself up before I work through it.

 

[KnightTemplar]

2/16/26 W1 D1

Belt squat
4 sets of 7

Bench
205x5
245x4
295x3x2
315x3x5

Reverse grip lat pulldown
5 sets of 10

Bench
205x5
245x5
295x4x4

OHP
135x5x5

Caught some kind of bug that took me out last week, think it was still fucking with me a little today. During the time off I realized that if I finished Benching the Monolith and then started a more strength oriented program my shoulder would probably be fucked again before I finished.

Both shoulders and pec are healthy right now and I haven't tried to max in about a year. Decided to use this window to go for it and try to crack that 430 PR. Started the Sheiko Bench program today and hopefully I don't fuck myself up before I work through it.

A 430 Bench is fucking elite. Good luck, bro.

 

[Poon Goon]

2/18/26 W1 D2

Deadlift
225x5
275x5
315x3
365x3

Bench
205x5
245x5
295x4x2
315x3x2
335x2x2
315x3x2
295x4
245x5
205x6

Board press
225x10x3

Dips
4 sets of 10

Pressdown
4 sets of 10

Board press was supposed to be 10 sets of 3. Can't imagine who would have time for 10 more sets on bench after just doing 13 sets. Reversed it and was still in the gym for just over 2 hours.

 

[Poon Goon]

2/20/26 W1 D3

Belt squat
5 sets of 7

Bench
205x5
245x4
295x3x2
335x2x5

Reverse grip lat pulldown
4 sets of 10

Close grip bench
205x5
245x4
275x3x5

Machine fly
5 sets of 8

DB shrug
3 sets of 12

Somehow tweaked my good shoulder in the shower this morning and felt it on bench this afternoon. Expecting it to be back to normal by Monday otherwise I'll have to reevaluate my life if I am hurting myself in the fucking shower.

 

[Poon Goon]

2/23/26 W2 D1

Belt squat
4 sets of 8

Bench
205x5
245x4
295x3x2
335x2x5
315x3x5
275x4
225x5

Machine fly
5 sets of 8

Reverse grip lat pulldown
5 sets of 10

Turned a double bench session into a big dumb pyramid. Shit wore me out. Good shoulder is tweaked, but I'm ignoring it. Can't call reaching for something in the shower an actual injury. Started putting a thin yoga mat under the bench so I can get better grip with my feet.