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    Week 3: Day 1 Squat Box Squat: Duffalo Bar,...

    Week 3: Day 1
    Squat

    Box Squat: Duffalo Bar, Suit Bottoms, No Belt
    bar x3x3
    80x3 (175 lb)
    130x3 (286 lb)
    180x2 (396 lb)
    220x1 (484 lb)
    230x1 (507 lb)
  • Replies
    611
    Views
    87,336

    Week 2: Day 5 DE Bench Reverse Band Bench:...

    Week 2: Day 5
    DE Bench

    Reverse Band Bench: Rep PowerSpeed Bar, Light bands
    bar x10x3
    135x3 (add bands)
    225x3
    315x6x4

    Rolling DB Ext:
  • Replies
    611
    Views
    87,336

    Week 2: Day 3 Skipped Week 2: Day 4 DE Squat...

    Week 2: Day 3
    Skipped

    Week 2: Day 4
    DE Squat

    Box Squat: SSB, Light Bands
    70x3x3
    70x3 (add bands)
    160x3
  • Replies
    611
    Views
    87,336

    Week 2: Day 2 Heavy Bench Bench: Duffalo Bar...

    Week 2: Day 2
    Heavy Bench

    Bench: Duffalo Bar
    bar x8x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    120x3 (264 lb)
    137.5x3x4 (303 lb)
  • Replies
    611
    Views
    87,336

    Week 2: Day 1 Heavy Squat Box Squat: Duffalo...

    Week 2: Day 1
    Heavy Squat

    Box Squat: Duffalo Bar, Suit Bottoms, no belt
    bar x3x3
    80x3 (176 lb)
    130x3 (286 lb)
    180x3 (396 lb)
    215x3 (473 lb)
    225x3 (496 lb)
  • Replies
    611
    Views
    87,336

    Week 1: Day 4 Skipped due to lower back pain ...

    Week 1: Day 4
    Skipped due to lower back pain

    Week 1: Day 5
    DE Bench

    Reverse Band Bench: Duffalo Bar, Light Bands
    Bar x5x3
    145x5
    145x5 add bands
  • Replies
    611
    Views
    87,336

    Week 1: Day 3 Deads Rubish Deads: 135x3x2...

    Week 1: Day 3
    Deads

    Rubish Deads:
    135x3x2
    185x3
    225x3
    275x1 (left knee clicked, stopped here)

    Seated OHP:
  • Replies
    611
    Views
    87,336

    Week 1: Day 2 Bench Bench: Duffalo Bar bar...

    Week 1: Day 2
    Bench

    Bench: Duffalo Bar
    bar x8x3
    50x3 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    120x3 (264 lb)
    137.5x3x3 (303 lb)
  • Replies
    611
    Views
    87,336

    Week 1: Day 1 Squat Box Squat: Duffalo Bar,...

    Week 1: Day 1
    Squat

    Box Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    130x3 (286 lb)
    160x3 (352 lb)
    185x3 (407 lb)
  • Replies
    611
    Views
    87,336

    Week 0: Day 5 DE Bench Speed Bench: Doubled...

    Week 0: Day 5
    DE Bench

    Speed Bench: Doubled Minis, 75 lb chain, Power Speed Bar
    bar x8x3
    bar x3 add doubled mini bands
    bar x3 add 75 lb chains
    52.5x5 (115 lb)
    57.5x4 (126 lb)
    60x3 (132 lb)
  • Replies
    611
    Views
    87,336

    Week 0: Day 4 DE Squat Speed Squat: High Box,...

    Week 0: Day 4
    DE Squat

    Speed Squat: High Box, Iron Wolfe Squat Bar, Green Bands
    Bar x3x3
    145x2
    195x5
    215x4
    235x3
    205x5
  • Replies
    611
    Views
    87,336

    Week 0: Day 3 Deads/OHP Rack Pulls: Lowest...

    Week 0: Day 3
    Deads/OHP

    Rack Pulls: Lowest Pin (17/low)
    bar x5
    135x3
    135x3 add 75 lb chain
    205x3
    245x3
    285x3
  • Replies
    611
    Views
    87,336

    Week 0: Day 2 Bench Spoto Press: Duffalo bar,...

    Week 0: Day 2
    Bench

    Spoto Press: Duffalo bar, Raw, Index on Ring
    bar x5x3
    105x3
    145x1
    195x1
    235x1
    285x1
  • Replies
    611
    Views
    87,336

    I've had a number of setbacks and haven't been...

    I've had a number of setbacks and haven't been logging much. Anyways, finally getting back to it.

    Week 0: Day 1
    Squat

    Double Pause Squat: Cambered Squat bar, Raw, no belt
    bar x5x2
    160x1...
  • The angled grip version was on my short list of...

    The angled grip version was on my short list of bars & having other lifters confirm how good of a bar either version is, but it's not even listed on EliteFTS's site anymore.
    The only related item...
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    369

    Aztec weight plates?

    https://cdn.discordapp.com/attachments/700445937205510234/796545468674080778/image0.jpg

    Can anyone identify this plate?
    I'm at a loss.
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    2,590

    Man, this is an exciting project! I've been...

    Man, this is an exciting project!
    I've been thinking about getting a basketball goal again, so this might push me over the edge. What goal do you have in mind?
    Also, this might be a minor thing,...
  • I'm still having issues doing 190 for more than a...

    I'm still having issues doing 190 for more than a single set of 5 (i'm still weak sauce, boss), so I'll test it out tomorrow & report back, along w/ the roller pic.
  • Thanks! I will try out the teflon based...

    Thanks!

    I will try out the teflon based lubricant.

    The rollers do have ball bearings. I can take one off and post some pics.



    Thanks man!
  • I agree. Applying white lithium grease every...

    I agree. Applying white lithium grease every other month or so should be fine.



    Thanks man. It was more of a quick & dirty job. Not terribly much I can comment on considering it's a $400...
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