Clangin' and Bangin'

6/6/22 W2 D1

Paused deadlift
185x5
225x5
275x5
225x10x2
225x5x2

Hanging knee raise static hold
30 seconds x 3

Hanging leg raises
4 sets of 8

KB swings
3 sets of 8

Single arm farmers walk
7 sets of 50ft walks per hand with 100lbs

Squat with bands
165 plus bands x 3 EMOM for 10 minutes

16 band leg curls
16 walking lunges
16 DB rows
14 of each
12 of each
10 of each

Got cut short because a guy showed up to buy stuff from me
 
6/7/22 W2 D2

Z press
65x3
95x3
135x3
105x10
105x8x2

Windshield wipers
3 sets of 12

Russian twists
4 sets of 12

Med ball slams
4 sets of 15

Bench with bands
135+band x 3 EMOM for 10 minutes with 5 laying leg raises between sets

10 minutes with rounds of 3 pull ups, 10 dips, and 8 semi supinated DB press. Had to switch to band assist pull ups and bench dips after 3 rounds. Completed 9 rounds

Hammer curls
4 sets of 10

Curls
4 sets of 15
 
6/10/22 W2 D4

Close grip bench
135x5
155x5
185x5
225x5
245x5
195x13
195x10x2 (failed to lockout last rep)

Lying leg raises
8 sets of 12

DB rows
8 sets of 15

Burpees
8 sets of 6

OHP with bands
75+bands x 3 EMOM for 10 minutes

JM press
65x10x4

Push ups
4 sets of 10

Banded tricep pushdowns
4 sets of 15
 
6/13/22 W3 D1

Deficit deadlift
225x3
275x3
315x2
355x1
295x6
295x5x2

Plank
8 sets of 45 seconds

Straight arm lat pull downs
3 sets of 10

KB snatches
3 sets of 5

Squat with bands
185+bands x 3 EMOM for 10 minutes
 
6/14/22 W3 D2

Push press
95x5
115x5
135x5
155x5
125x13
125x10x2

Inverted rows
7 sets of 6

Hanging rainbows
7 sets of 6

Med ball slams
3 sets of 15

Speed bench
145+bands x 3 EMOM for 10 minutes with 5 lying leg raises between sets

OHP circuit
6 tempo presses with a 20 second hold at lockout on last rep, straight into 10 push presses with a 10 second hold at lockout on last rep. Was supposed to be three rounds. I failed during the push presses on the last two rounds.

Hammer curls
5 sets of 10

Curls
5 sets of 15
 
6/17/22 W3 D4

Pause bench
185x3
225x3
255x2
275x1
225x6
225x5x2

Eccentric DB rows
7 sets of 6

Plate halos
7 sets of 8

Jump rope
7 sets of 60

OHP with bands
80+bands x 3 EMOM for 10 minutes

Floor press
95x20
95x15
95x10

Bent rows
95x20
95x15
95x10

JM press
65x10x5

Band tricep extensions
5 sets of 15
 
6/21/22 W4 D1

Block pulls
185x5
225x5
275x5
315x5
250x13
250x10x2

Planks
7 at 45 seconds each

Squat with bands
lol

Bent rows/RDLs/Sumo DLs
135x10x3 for each with almost no rest between sets

Had to push everything back a day this week. Spent Sunday in a pool and got absolutely fried in the sun. Felt better today and thought I would tough it out on squats. Got the bar out of the rack, but heavy weights on burned skin fucking hurts and I barely got the bar put back. I did have three people randomly compliment my traps at the pool so that was nice.
 
goldberg-wwe.gif
 
6/22/22 W4 D2

Overhead pin press
95x3
115x3
135x3
155x3
125x9
125x8x2

Band assist pull ups
8 sets of 5

Med ball slams
8 sets of 15

Overhead side bends
8 sets of 8

Banded bench
150+band x 3 EMOM for 10 minutes with five lying leg raises between sets

5 DB presses then hold at lockout and walk 50ft, then 3 more presses EMOM for 10 minutes

Seated hammer curls
3 sets of 10

EZ bar curls
3 sets of 12
 
6/24/22 W4 D3

Zercher squat
135x5
185x3
205x2
225x1
185x7
185x5x2

Burpees
6 sets of 6

Ab roll outs
6 sets of 10

Farmers walk
180 per hand for 50 feet x 6

Deadlift with bands
205x3 EMOM for 10 minutes

Bulgarian split squats
65x3 EMOM for 10 minutes

Front foot elevated split squats
65x3 EMOM for 10 minutes

Unexpected travel had me in the middle of nowhere today. Ended up learning that fried gas station burritos are not optimum nutrition for a workout later in the day.
 
6/25/22 W4 D4

Floor press
135x5
185x5
225x5
240x5
190x13
195x10x2

Deadbugs
7 sets of 16

Barbell row
135x5
155x5
175x5
195x5
155x12
155x10x2

Jump rope
7 rounds of 30 second each

OHP with bands
85+bands x 3 EMOM for 10 minutes

3 rounds of
Push ups, DB squeeze press, DB squeeze pull overs, low to high flys with bands. 20 seconds of work at each with 10 seconds rest between.

JM press
75x8x3

Band pulldowns
3 sets of 12
 
6/27/22 W5 D1

Paused deadlift
275x3
315x2
355x1
380x1 (questionable pause)
285x7
285x5x2

Hanging leg raise
7 sets of 8

KB swings
3 sets of 8

Single arm farmers walk
7 sets of 100ft walks per hand with 100lbs

Squat with bands
195 plus bands x 3 EMOM for 10 minutes

Reverse hypers
4 sets of 10, put a couple 10s on just to give a little momentum on downswing

DB rows
65x10x4
 
6/29/22 W5 D2

Z press
65x5
95x5
115x5
125x5
100x12
100x10x2

Hanging rainbows
7 sets of 8

Med ball slams
7 sets of 10

Bench with bands
160+bands x 3 EMOM for 10 minutes with 5 lying leg raises between sets

12 bench dips and 8 DB presses for 10 minutes. Lost count of how many rounds, guessing 8 or 9

Seated hammer curls
4 sets of 8

EZ bar curls
4 sets of 12
 
6/30/22 W5 D3

Paused squat
225x3
275x3
315x3
335x3
265x8
245x8x2

Standing banded crunch
7 sets of 10

Farmer's walk
140 per hand for 150ft X 4 and 100ft x 2

Deadlift with bands
215+band x 3 EMOM for 10 minutes

Reverse hyper
50x10x4

The first 20 minutes knocked my dick in the dirt. Didn't plan on lifting today because I knew I would be driving for 6 hours straight, but I felt good enough after I got home. Don't know why, but driving for several hours kinda fucks me up a little.
 
7/2/22 W5 D4

Close grip bench
185x3
225x3
255x2
275x1
225x7
225x5x2

Lying leg raises
7 sets of 12

DB rows
7 sets of 10

OHP with bands
90+bands x 3 EMOM for 10 minutes

JM press
75x8x4

Push ups
4 sets of 10

Banded tricep pushdowns
4 sets of 12
 
7/4/22 W6 D1

Deficit deadlift
225x3
275x3
315x3
355x1
345x1
285x8x3

Plank
8 sets of 45 seconds

Squat with bands
165+bands x 3 EMOM for 10 minutes

Deadlift (only rest time was changing weights)
285x8
245x7
205x10

Reverse hyper
50x12x4
 
7/5/22 W6 D2

Push press
115x3
135x3
155x3
185x1
195x1
155x6
155x5x2

Inverted rows
7 sets of 6

Hanging rainbows
7 sets of 6

Speed bench
145+bands x 3 EMOM for 10 minutes with 7 lying leg raises between sets

OHP circuit for 3 rounds
Empty bar 6 tempo presses with a 20 second hold at lockout on last rep, straight into 10 push presses with a 20 second hold at lockout on last rep.

Seated hammer curls
5 sets of 8

Ez bar curls
5 sets of 12
 
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