Clangin' and Bangin'

[Poon Goon]

2/7/22 W11 D2

Lat Pulldowns
100x10x3

Z Press
95x9
115x7
125x3 (failed 4th rep)

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

Inverted Rows
5 sets of 7

Bench
235x5x5

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)

Program calls for two rounds of the above and this is the last time I will be doing this particular workout. I never could complete two rounds. That pissed me off so I just stopped counting and started doing as many reps and holds as possible. Kept going until my shoulders were on fire.

Hammer curls
4 sets of 12

 

[Poon Goon]

2/9/22 W11 D3

Paused Deadlifts
275x7
315x4
355x1

Single Arm Farmer's Carry (each side)
95lbs for 50 feet x 3

Hanging knee raises
3 sets of 8

Squats
230x3 EMOM for 10 minutes

Deadlift at 205
1st minute 2 reps
2nd minute 4 reps
Kept adding 2 reps each minute and I gassed out once I got to 8 reps

 

[Poon Goon]

2/11/22 W11 D4

Meadows Rows
50x12
50x10
50x8

Floor Press
185x8
225x6
245x2

Hanging Rainbows
3 sets of 7

OHP
125x8x4 (failed last set)

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

 

[Poon Goon]

2/15/22 W12 D1

Box Squats
205x9
225x7
245x5

Front Foot Elevated Split Squats
3 sets of 10

Deadbugs
3 sets of 20

Deadlift
315x5x5

Hanging Leg Raises
5 sets of 5

Pushed this session back a day due to Super Bowl hangover. I was still feeling it today, goddamn it sucks getting old.

 

[Bubble Boy]

Pushed this session back a day due to Super Bowl hangover. I was still feeling it today, goddamn it sucks getting old.

I feel ya; I lost a couple days thanks to buffalo wings and too much beer.

 

[Poon Goon]

2/16/22 W12 D2

Inverted Rows
3 sets of 7

OHP Pin Press
125x7
135x4
155x2

Hanging Rainbows
3 sets of 7

Bench
195x3 EMOM for 10 minutes

DB Rows each side with 55s
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 round)

Hammer curls
4 sets of 12

 

[Poon Goon]

2/18/22 W12 D3

Straight Arm Lat Pulldown
50x10x3

Deficit Deadlift
225x8
245x6
275x4

Farmers Carry
140 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
250x8x4

 

[Fahcough]

Farmers Carry
140 each hand for 100 feet x 3

Those feel so good on upper back.

 

[Poon Goon]

Those feel so good on upper back.

I love/hate them at this point. Only place with enough room to do them is the backyard and the ground isn't exactly a flat surface. The undulations in the grass/dirt are way more pronounced with a bunch of weight in your hands. I'm not a landscaper, but I am thinking of looking into ways to get it as flat as possible without any permanent modifications like concrete.

 

[Fahcough]

I love/hate them at this point. Only place with enough room to do them is the backyard and the ground isn't exactly a flat surface. The undulations in the grass/dirt are way more pronounced with a bunch of weight in your hands. I'm not a landscaper, but I am thinking of looking into ways to get it as flat as possible without any permanent modifications like concrete.

A tamper from home depot. Might can pick up a 10x10 square bottom with a rubber handle for $50 or so. Just put a light hose sprinkle over it and then get to smashing. You won't have to work your shoulders that day

Or sand and a landscape rake. Then you'll have sand in your shoes for 2 years.

 

[Poon Goon]

2/19/22 W12 D4

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

Pin Bench
205x9
225x7
245x4

Lying Leg Raises
3 sets of 10

OHP
140x5x5

Face Pulls
35x15x5

Bench (no rest between sets)
135x5
145x5
155x5
165x5
175x5
165x5
155x5
145x5
135x5

That's the end of that program. I don't know if I ever got quite used to working squats and deadlifts on the same day twice per week. I'm going to deload next week because I am feeling a little worn out. Then I will do some testing so I can have accurate percentages to start my next program. I bought a book by Alex Bromley recently and I am thinking of running one of the programs from it. Will have to make some substitutions though due to lack of machines in my home gym.

 

[Poon Goon]

2/21/22 Deload Day 1
Squats
Went from 95 to 230 in five pound jumps doing singles. Threw in sets of ab rollouts randomly

 

[Fahcough]

Will have to make some substitutions though due to lack of machines in my home gym.

Start a thread asking for variations of big gym / home gym.

 

[Poon Goon]

Start a thread asking for variations of big gym / home gym.

It's only a couple of swaps needed. No leg press or leg extension, but I'll probably end up doing split squats or other variations

 

[Fahcough]

It's only a couple of swaps needed. No leg press or leg extension, but I'll probably end up doing split squats or other variations

Just trying to encourage new threads for entertainment lol. UFC section is so fn boring and feminine lately, I didn't even know there was a fight last Sat.
Throw some wall sits in there, high school coach would punish us with those when we tried to have fun during drills.

 

[Poon Goon]

Testing Day 1: OHP

45x5
65x3
80x3
100x3
125x3
140x2
150x1
155x1
170x1 (PR)
175X1 failed

Threw in core work between some of the sets and after I finished.

I did better than I thought I would since these last two weeks have been shit. I planned to do a little more "deload" work last week, but I got busy with my job. I was fine with taking a few days completely off though.

Then last Friday it became apparent that I had an infected tooth. Spent a painful weekend eating very little portions of soft foods. Went to the dentist yesterday and now I am taking antibiotics. Happy to hit a PR, but I got very lightheaded after racking the last two attempts. Never got that lightheaded before. Luckily the feeling came after racking instead of when I was holding the weight over my head.

 

[rikwebb]

Congrats on the PR, hopefully 175 will come along soon.

 

[MilkManUK]

Yeah congrats on the PR!

 

[Poon Goon]

Testing Day 2: Deadlift

95x5
135x5
185x3
225x3
275x3
315x2
330x1
345x1
370x1 (PR)
380x1 (PR)
390x 1 failed

I am somewhat satisfied with that number. We didn't do deads in high school so I never actually trained them until a year ago yesterday. I was hoping to hit 400 after the first year, but at least I got kinda close. I didn't test my max a year ago, but in May of last year I failed a set of 5 at 275.

 

[Fahcough]

(PR)

Good pulls!
keep on clangin n bangin