Clangin' and Bangin'

9/27/22 W6 D2

OHP
95x3
115x3
135x3
155x3
125x8x3

Standing banded crunches
7 sets of 10

T-bar row
4 sets of 10

DB ohp
4 sets of 12

Routine got discombobulated by work travel yesterday so I missed a workout. Will try to fit yesterday in somewhere else
 
Poon Goon said:
10/2/22 W7 D1

Deficit DL
185x3
225x3
275x3
315x2
355x1
285x5x3

Farmers carry
140x50ftx8

Hanging leg raises
7 sets of 8

Reverse hyper
90x10x3

Rare Sunday workout to adjust for work travel next week. Tweaked back, shit session.
Click to expand...

Tweaked my shit doing deficit deads before. Didn't warm up good enough and the extra ROM got me. Hopefully it's a minor thing.
 
10/7/22 W7 D4

Bench
135+chains x3 EMOM for 12 minutes

OHP
65+bands x3 EMOM for 12 minutes

Incline DB bench
55x12x3

Reverse tricep pulldowns
3 sets of 10

DB lateral raises
3 sets of 10

Pinwheel curls
2 sets of 12

Concentration curls
2 sets of 15
 
No workout today and it might turn into an unplanned week off. Flooring in the house is getting replaced and it is going way over schedule. Basically got a good back workout the last few days lugging shit around. Got homegym reinstalled tonight though. Took three hours.
 
10/17/22 W8 D1

Front squat
195x3
235x3
285x2
325x1
345x1
275x5x3

Shrugs (weather not conducive for farmer carries
4 sets of 15 (very light weight)

Ab wheel roll outs
7 sets of 10

Good mornings
125x10x3

Goblet squats
3 sets of 10

DB SLDLs
3 sets of 10

Glad to be back. Part of my time off was to rest a sore groin, but within the first 10 minutes today it was back to feeling off.
 
10/18/22 W8 D2

Incline bench
135x3
185x3
205x2
225x1
235x1
245x1
195x5x3

Standing banded crunches
9 sets of 10

Floor press
185x10x3

Pendlay rows
185x10x3

Hammer curls
20x12x3

Ez curls
3 sets of 15

Had to skip a little accessory stuff due to a furniture delivery
 
10/21/22 W8 D4

OHP
75+bands x3 EMOM for 12 minutes

Bench
145+chains x3 EMOM for 12 minutes

Bent rows
135x12x3

JM press
95x12x3

Standing tricep extensions
3 sets of 12

Pinwheel curls
22x12x3

Concentration curls
3 sets of 15
 
10/25/22 W9 D2

Overhead pin press
95x3
135x3
155x2
175x1
140x5x3

Plate halos
8 sets of 8

5 DB presses hold at lockout and walk 50ft, then 5 more presses EMOM for 10 minutes

Close grip bench
185x8x3

Single arm band tricep extensions
3 sets of 15

Hammer curls
4 sets of 12

EZ bar curls
4 sets of 15
 
10/28/22 W9 D3

Squat
195+bands x3 EMOM for 12 minutes

Deadlift
Broke from my schedule to mess with technique. Feel like I am squatting the weight up so I worked up to 365 while trying to keep my hips higher. Didn't go well so I got frustrated. Had to remind myself that this is supposed to be fun.

Goblet squat with kabuki bar
115x10x3

Reverse hyper
70x12x3

Had to push things back a day. Smashed the shit out of my foot yesterday so I was hobbling around for a while. Couple of black toes, but I don't think anything was broken.
 
Poon Goon said:
10/28/22 W9 D3

Squat
195+bands x3 EMOM for 12 minutes

Deadlift
Broke from my schedule to mess with technique. Feel like I am squatting the weight up so I worked up to 365 while trying to keep my hips higher. Didn't go well so I got frustrated. Had to remind myself that this is supposed to be fun.

Goblet squat with kabuki bar
115x10x3

Reverse hyper
70x12x3

Had to push things back a day. Smashed the shit out of my foot yesterday so I was hobbling around for a while. Couple of black toes, but I don't think anything was broken.
Click to expand...


My son was having the same problem with his deadlift. It started to turn into more of a squat and I had him start over with lighter weight. One queue I had him do that helped helped him make sure he was hip hinging was to pretend he was pushing a button with his ass. Fixed him right up. Might help you. Good luck.
 
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