Clangin' and Bangin'

1/11/22 W7 D2

Lat Pulldown
100x8x3

Push Press
125x9
135X7
145x5

Windshield Wipers
8x3

Bent Rows
145x8x4

Bench
195x8x4

1 minute flutter kick x 4

Circuit of 40 seconds each for two rounds
Arnold press with 15s
Lateral raises with 10lb plates
Face pulls 25lbs
Neutral grip DB press with 25s
Hammer curls
 
1/13/22 W7 D3

Block Pulls
225x10
275x8
315x6

Farmer's Carry
160 each hand for 100 feet x 3

Hanging Knee Raises
10x3

Squats
265x7x4

Ab rollouts
8x3

Bad day, didn't complete

Edit: Felt like a coward after typing the line above. Decided to harden the fuck up and go finish.

EMOM for 10 minutes
Even minutes: Snatch grip deads x 5, snatch grip shrugs x 10
Odd minutes: RDLs x 5, shrugs x 10
 
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1/14/22 W7 D4

DB Rows (each side)
85x10
85x8
85x6

Close Grip Bench
175x8
2055x6
245x3

Lying Leg Raises
3 sets of 10
10 sets of 5

OHP
115x3 EMOM for 10 minutes with a set of 5 of the leg raises listed above

Circuit
165x10 of Pendlay Rows
165x10 of Floor Presses
10 DB Pull overs with 35s
10 EZ bar curls
145x8 Pendlay
155x8 Floor Press
8 DB pull overs
8 EZ bar curls
This continues down to 2 reps of each with a total time of just over 10 minutes
 
1/18/22 W8 D2

Lat Pulldowns
100x10x3

Z Press
85x10
95x8
110x7

Plate Halos with 25lb plate
3 sets of 6
5 sets of 5

Inverted Rows
5 sets of 7

Bench
225x5x5

OHP
Empty bar for 10 reps, hold at lockout 30 seconds
8 reps, hold for 20 seconds
6 reps, hold for 10 seconds (failed last hold)

10 reps, held 30 second
Failed on rep attempts

Hammer curls
4 sets of 12

I wasn't feeling it leading up to this session, but about 10 minutes before I started an email got sent making my job promotion official. That picked my mood up, but I did have to take quick breaks to reply to congrats emails
 
1/20/22 W8 D3

Paused Deadlifts
225x8
275x6
315x4

Farmer's Carry
160lbs each hand for 100 feet x 3

Ab wheel rollouts
3 sets of 8

Squats
225x3 EMOM for 10 minutes

Day was cut short because of work
 
1/21/22 W8 D4

Meadows Rows
50x12
50x10
50x8

Floor Press
165x9
185x7
225x5

Hanging Rainbows
3 sets of 7

Band Assist Chins
4 sets of 5

OHP
115x8x4

Crucifix Walk with 10lb plates
100 feet x 4

Circuit 40 seconds of each for 3 rounds
Neutral Grip DB Bench with 40s
Bench Dips
Tricep pushdowns
Curls
 
1/24/22 W9 D1

Box Squats
175x10
205x8
225x7

Front Foot Elevated Split Squats
3 sets of 10

45 second plank x 3

Deadlift
295x5x5

Banded Hamstring Curls
5 sets of 5

Hanging Leg Raises
5 sets of 7
 
1/25/22 W9 D2

Inverted Rows
3 sets of 7

OHP Pin Press
115x8
125x6
145x3

Hanging Rainbows
3 sets of 7

Bench
185x3 EMOM for 10 minutes

DB Rows each side with 45s
5 reps EMOM with the bench above

Waiter's Walk 3 rounds
12.5lb DBs 8 reps, walk 8 steps at lockout, 7 reps, walk 7 steps at lockout, Etc. down to 1 rep (failed towards the end of last two rounds)

Hammer curls
3 sets of 12
 
1/28/22 W9 D3

Straight Arm Lat Pulldown
50x10x3

Deficit Deadlift
205x9
225x7
245x5

Farmers Carry
160 each hand for 100 feet x 3

Plate Halos 25lb plate
7 sets of 6

Front Foot Elevated Split Squats
4 sets of 6

Squats
225x8x4

Session got pushed back a day due to dealing with car issues yesterday
 
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1/29/22 W9 D4

V-Bar Rows with 90lbs on bar
3 sets of 8
5 sets of 5

Pin Bench
185x10
205x8
225x6

Lying Leg Raises
3 sets of 10

EZ Curls
75x5x5

OHP
130x5x5

Face Pulls
35x15x5

Bench (no rest between sets)
115x5
125x5
135x5
145x5
155x5
145x5
135x5
125x5
115x5

I don't usually workout on Saturdays, but my schedule got throwed off. Dragged ass through the first half of today
 
2/1/22 W10 D1

Zercher Squats
185x7
205x4
250x2

Hanging Leg/Knee Raise
3 sets of 10

Deadlift
255x3 EMOM for 10 minutes

Had to push everything back a day again due to work. Still haven't flat out missed a workout, but this one was cut short. This is the last three week wave of this program. I know I will be traveling more for work in a few weeks so I may have to find a more time friendly program to run.
 
2/2/22 W10 D2

Lat Pulldown
100x8x3

Push Press
155x8
145X6
165x1 (strict press)
The last set called for 2+ of push press, but 160 was my strict press PR and with 165 sitting there I wanted to give it a shot. I think I might have been able to add more, but I figure I will save that for a testing day in a month or so.

Windshield Wipers
8x3

Bent Rows
155x8x4

Bench
205x8x4

Lying leg raises
8x4

Circuit of 40 seconds each for two rounds
Arnold press
Lateral raises
Face pulls
Neutral grip DB press
Hammer curls
 
2/4/22 W10 D3

Block Pulls (mid shin)
275x9
315x7
365x4

Hanging Knee Raises
10x3

Squats
280x7x4

Ab rollouts
8x3

EMOM for 10 minutes
Even minutes: Snatch grip deads x 5, snatch grip shrugs x 10
Odd minutes: RDLs x 5, shrugs x 10

Couldn't do the farmers carries today. Backyard is a mess of snow and mud.
 
2/5/22 W10 D4

DB Rows (each side)
85x10
85x8
85x6

Close Grip Bench
205x7
245x4
260x1

Lying Leg Raises
3 sets of 10
10 sets of 5

OHP
125x3 EMOM for 10 minutes with a set of 5 of the leg raises listed above

Circuit
175x10 of Pendlay Rows
175x10 of Floor Presses
10 DB Pull overs with 35s
10 EZ bar curls
175x8 Pendlay
175x8 Floor Press
8 DB pull overs
8 EZ bar curls
This continues down to 2 reps of each with a total time of just over 10 minutes
 
Last edited:
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