Bango Skank's Too Sexy For Your Leg Press

[bango skank]

Basic Template 1

Monday

Back Squat (Low Bar)
Warm-up: 5x65%, 3x75%, 2x85%
Work-Set: 3x5 Sets Across

DB Bench Press (Alternates w/ Standing Press)
Warm-up: 5x65%, 3x75%, 2x85%
Work-Set: 3x5 Sets Across

Pendlay Row (Alternates w/ Pull-Ups)
Warm-up: 5x65%, 5x75%, 5x85%
Work-Set: 2x8 Sets Across

Curls: 2x10 (Alternates w/ Ancillary Push Movement)

30 Min. Steady State Cardio

Wednesday

Power Clean
Warm-up: 3x65%, 3x75%, 3x85%
Work-Set: 5x3 Sets Across

Standing Press (Alternates w/ DB Bench Press)
Warm-up: 5x65%, 3x75%, 2x85%
Work-Set: 3x5 Sets Across

Pull-Ups (Overhand, Underhand, Neutral, etc) (Alternates with Pendlay Row)
3 Sets Across

Ancillary Push Movement (Dips, Push-Ups, Flys, HSPU's, etc...)

30 Min. Steady State Cardio

Friday

Deadlift (Conventional)
Warm-up: 5x65%, 5x75%, 5x85%
Work-Set: 1 Set, Max. Reps (8-12)

DB Bench Press (Alternates w/ Standing Press)
Warm-up: 5x65%, 3x75%, 2x85%
Work-Set: 3x5 Sets Across

Pendlay Row (Alternates w/ Pull-Ups)
Warm-up: 5x65%, 5x75%, 5x85%
Work-Set: 2x8 Sets Across

Curls: 2x10 (Alternates w/ Ancillary Push Movement)

30 Min. Steady State Cardio

Saturday

30 Min. Steady State Cardio

[bango skank]

Space for rent

Relevant Articles:
Hang Clean vs. Power Clean by Charles Poliquin

[bango skank]

More space for rent

[bango skank]

Resetting Squats by 60 lbs., down from 315#. First time DB Benching since coracobrachialis strain in my left arm.

For Monday

Back Squat
Warm-up: 5x165, 3x190, 2x215
Work-Set: 3x5x255#

Pendlay Row
Warm-up: 5x135, 5x145, 5x165
Work-Set: 2x8x195#

DB Bench Press
Warm-up: 5x45, 3x55, 2x65
Work-Set: 3x5x75# ea.

Seated Machine Curls: 2x10x65#

30 min Jog

[bango skank]

^All done as described, except I biked instead of jogged.

30 min Bike
10.49 mi.
Avg. cadence 84
HR: 134-142

Lower back has been stiff this last week, so I kept my belt on from squats through bench press. I think that helped... we'll see how it is tomorrow.
DB bench felt pretty good. Felt the ghost of the muscle strain in my left arm, but that was all.

Started cycling Animal Cuts today as well.

BW: 175.2#

[bango skank]

Wednesday

Power Clean
Warm-Up: 3x85, 3x100, 2x115
Work-set: 5x3x135# (I've missed these!)

Standing Press
Warm-up: 5x100, 3x115, 2x135
Work-Set: 2x5x152.5 (Two sets gassed me pretty good. Will attempt 3 next Monday. May increase by 1.25# increments going forward)

Neutral Pull-Ups
13-13-9 (Net loss of 1)

30 Min Bike
9.33 mi.
Avg. cadence 75
HR: 156-165 bpm

[bango skank]

Friday

Deadlift
Warm-up: 5x225, 5x260, 5x295
Work-Set: 345x10

Pendlay Row
Warm-up: 5x135, 5x150, 5x170
Work-Set: 2x8x200#

DB Bench Press
Warm-up: 5x50, 3x60, 2x65
Work-Set: 3x5x77.5#

Curls: 2x10x70#

30 Min Bike
9.52 mi.
Avg. cadence: 76
HR: 144-154 bpm

Pretty taxed out today. Kept belt on deadlifts through bench. Took ibuprofen before biking.

Hopefully my back will feel up to a jog tomorrow. Been stiff in the mornings lately.

Trying to decide whether to incorporate dips or CGBP in as my ancillary push movement.

[knowles.ja]

Good strength, man.

[bango skank]

Good strength, man.

Much obliged!

[bango skank]

Saturday

30 Min Row
Dist: 6490 meters
Split: 2:19/500m (Goal: 1:55/500m)
Stroke Rate: 21

[BeauFlexington]

Smart looking daily template. I anticipate you'll enjoy much success.

[bango skank]

Smart looking daily template. I anticipate you'll enjoy much success.

A simple template for a simple mind. lol.

[bango skank]

Happy Easter Folks!

[bango skank]

Monday

Back Squat
Warm-up: 5x175, 3x200, 2x225
Work-Set: 3x5x265#

Standing Press
Warm-up: 5x100, 3x115, 2x135
Work-Set: 1x5x152.5, 1x3 (Reset time, down to 125#)

Neutral Pull-Ups
13-13-11 (Net gain of 2)

30 Min Row
Dist: 6324 meters
Split: 2:16/500m (shaved 3 sec.)
Stroke Rate: 22

[knowles.ja]

Good workout. Are you planning on increasing volume any when you reset?

[bango skank]

Thanks! Third set AMRAP... but not other than that.

[bango skank]

Wednesday

DB Bench Press
Warm-up: 5x55, 3x65, 2x70
Work-Set: 3x5x80#

30 Body Rows

Curls: 2x10x70#

30 Min Bike

Had to cut things short yesterday. Still got something done anyways.

[bango skank]

Friday

Deadlift
Warm-up: 5x230, 5x265, 5x300
Work-Set: 355x10

Standing Press
Warm-up: 5x80, 3x95, 2x105
Work-Set: 125x11, 2x5x125 (Got a little ahead of myself and did the AMRAP set first. Made the following two sets of five feel a lot like they were about 150#.)

Neutral Pull-Ups
13-13-12 (Net gain of 1)

CGBP: 95x10, 115x10, 135x8 (First time ever)

30 Min Bike
10.1 mi.
Avg. cadence: 78
HR: 138-150 bpm

[knowles.ja]

That's a strong-ass deadlift man. Great job!

[bango skank]

That's a strong-ass deadlift man. Great job!

Thanks! My best ever AMRAP was 415x11. Sadly, I must have deleted the video. :-/

[bango skank]

I found this one of 395 for 10. Maybe I never recorded the other one... Anyhow, for posterity's sake.

[knowles.ja]

How much did you weigh in the video versus now? When was this video taken? Good stuff.

[bango skank]

How much did you weigh in the video versus now? When was this video taken? Good stuff.

I think I weighed around 165-170, a little less than I weigh now. That was from about a year ago... right before my annual six month layoff. lol.

[bango skank]

Saturday

25 Min. Lap Swim

[bango skank]

Monday

Back Squat
Warm-up: 5x180, 3x205, 5x235
Work-Set: 3x5x275

Supported Row
Warm-up: 5x155, 5x175, 5x205
Work-Set: 2x8x235# (Still trying to give my lower back some relief, so I've temporarily switched to this machine. Obviously 235# is not an accurate portrayal of actual weight moved.)

DB Bench Press
Warm-up: 5x55, 3x60, 2x70
Work-Set: 3x5x82.5# ea.

Curls: 2x10x70#

10 min Jog / 20 min Bike

[bango skank]

Wednesday

Power Clean
Warm-up: 3x95, 3x105,3x120
Work-Set: 5x3x145

Standing Press
Warm-up: 5x80, 3x95, 2x110
Work-Set: 130x11, 2x5x125 (found myself liking the idea of doing the AMRAP set first. I suspect it allowed for more volume on my first set and greater relative intensity on what are essentially back-off sets.)

Neutral Pull-Ups
13-13-13 (Net gain of 1. Time for sets of 14!)

Machine Pec Flys: 3x12x135#. (This is the the only movement I've found that hits my caracobrachialis injury in a productive way.)

15 Min Bike / 15 Min Jog
HR: 155

Also did power cleans last, before the pec flys.

[bango skank]

Friday

Deadlift
Warm-up: 5x235, 5x275, 5x310
Work-Set: 365x10 (added 10#)

Supported Row
Warm-up: 5x155, 5x175, 5x205
Work-Set: 2x8x245# (added 10#)

DB Bench Press
Warm-up: 5x55, 3x60, 2x70
Work-Set: 3x5x85# ea. (added 5#.)

[bango skank]

Saturday

30 min. Swim
.54 miles

[bango skank]

Monday

Squat
Warm-up: 3x185, 3x215,3x245
Work-Set: 3x5x285 (added 10#)

Standing Press
Warm-up: 5x90, 3x100, 2x115
Work-Set: 135x10 REP PR, 2x5x135 (added #5)

Neutral Pull-Ups
14-14-13 (Net gain of 2)

Machine Pec Flys: 2x12x140#

30 Min Bike
10.33 mi.
Avg. cadence: 83 RPM
HR: 145-150 bpm

[bango skank]

Wednesday

Power Clean
Warm-up: 3x100, 3x115,3x135
Work-Set: 5x3x155 (added 10#)

Supported Row
Warm-up: 5x165, 5x190, 5x215
Work-Set: 2x8x255# (added 10#)

DB Bench Press
Warm-up: 5x55, 3x65, 2x75
Work-Set: 3x5x87.5# ea. (added 5#)