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    Week 2: Day 2 Heavy Squat Squat: Duffalo Bar,...

    Week 2: Day 2
    Heavy Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3 add suit
    80x3 (176 lb)
    100x3 (220 lb)
    130x1 (286 lb)
    150x1 (331 lb)
    180x1 (396 lb)
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    Week 2: Day 1 Heavy Bench Bench: Duffalo Bar...

    Week 2: Day 1
    Heavy Bench

    Bench: Duffalo Bar
    bar x8x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    135x3 (297 lb)
    155x2x4 (341 lb)
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    Week 1: Day 4 Deads DL Sumo: Rep PowerSpeed...

    Week 1: Day 4
    Deads

    DL Sumo: Rep PowerSpeed Bar
    75x1x4 (165 lb)
    125x1x2 (275 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)
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    Week 1: Day 3 DE Upper Speed Bench: Swiss...

    Week 1: Day 3
    DE Upper

    Speed Bench: Swiss Bar, chains, bands (doubled Minis)
    45x8x4 (start 11:07am)
    95x3
    125x3x3 (add chains)
    145x3x3 (add chains)
    125x3x3 (add chains & Doubled Minis)...
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    Week 1: Day 1 ME Lower/Squat Squat: Duffalo...

    Week 1: Day 1
    ME Lower/Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    130x3 (285 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)
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    106,695

    Week 1: Day 1 ME Bench Bench: Duffalo Bar...

    Week 1: Day 1
    ME Bench

    Bench: Duffalo Bar
    bar x8x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)
    145x3x5 (319 lb)
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    106,695

    Week 0: Day 6 DE Lower Speed Squat: 12" Box,...

    Week 0: Day 6
    DE Lower

    Speed Squat: 12" Box, SSB, straight weight
    Bar x3x3
    135x2
    185x2
    225x2
    275x2
    315x2
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    669
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    106,695

    Week 0: Day 5 OHP/Triceps/Shoulders OHP:...

    Week 0: Day 5
    OHP/Triceps/Shoulders

    OHP: Swiss Bar, medium grip
    bar x8x3
    85x5
    125x5
    145x5
    155x5
    165x5
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    106,695

    Week 0: Day 4 Deadlift/Back DL: Sumo 75x1x4...

    Week 0: Day 4
    Deadlift/Back

    DL: Sumo
    75x1x4 (165 lb)
    125x1x2 (275 lb)
    145x1x2 (319 lb)
    175x1 (385 lb)
    195x1x2 (429 lb)
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    669
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    106,695

    Week 0: Day 3 DE Upper/Bench Speed Bench:...

    Week 0: Day 3
    DE Upper/Bench

    Speed Bench: Swiss Bar
    45x8x4
    45x3x3 (add 72 lb chain)
    115x3x3 (Medium grip)
    135x3x3 (Wide grip)
    115x3x3 (Medium grip) add doubled minis
    135x3x3 (Wide grip) add...
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    106,695

    Week 0: Day 2 Heavy Squat Pause Squats:...

    Week 0: Day 2
    Heavy Squat

    Pause Squats: Cambered Squat Bar
    bar x3x4
    135x1
    225x1
    315x3
    335x3
    365x3
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    Decided that working up to a 1rm just isn't...

    Decided that working up to a 1rm just isn't giving me enough volume, so I'm shifting back to what I was doing, but things are slightly different. I have a little more insight into conjugate from...
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    669
    Views
    106,695

    Week 2: Day 3 DE Lower Speed Squats: 16" Box,...

    Week 2: Day 3
    DE Lower

    Speed Squats: 16" Box, Cambered Squat Bar
    bar x3x2
    bar x3 (add blue/heavy bands, 160 lb total tension)
    135x3
    185x3
    185x3x3
    205x3x2
  • Replies
    669
    Views
    106,695

    Week 2: Day 2 DE Upper Speed Bench: Swiss Bar...

    Week 2: Day 2
    DE Upper

    Speed Bench: Swiss Bar
    45x8x4
    45x3x3 (add 72 lb chain)
    105x3x3 (Medium grip)
    105x3x3 (Wide grip)
    105x3x3 (Medium grip) add doubled minis
    105x3x3 (Wide grip) add...
  • Replies
    669
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    106,695

    Week 2: Day 1 ME Lower 14" Box: Duffalo Bar,...

    Week 2: Day 1
    ME Lower

    14" Box: Duffalo Bar, Green bands (average bands)
    bar x3x2
    bar x3x3 (add bands)
    80x3 (176 lb)
    100x3 (220 lb)
    130x3 (286 lb)
    180x1 (396 lb)
  • Replies
    669
    Views
    106,695

    Week 1: Day 4 ME/Heavy Bench Bench: Duffalo...

    Week 1: Day 4
    ME/Heavy Bench

    Bench: Duffalo Bar
    bar x8x3
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)
  • Replies
    669
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    106,695

    Week 1: Day 3 DE Lower Speed Squats: Parallel...

    Week 1: Day 3
    DE Lower

    Speed Squats: Parallel Box, SSB
    bar x3x5
    115x3
    185x3x3 + 72 lb chain
    185x3 + 72 lb chain + Mini Band (22 lb at top)
    185x3x2 + 72 lb chain + 2 Mini Band (60 lb at top)
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    Extra Workout: GPP incline pushups - 10, 12,...

    Extra Workout: GPP

    incline pushups - 10, 12, 15, 18
    front raise (catch bar): 10, 20, 30
    Band pull aparts (mini): 30,30,30
  • Replies
    669
    Views
    106,695

    Week 1: Day 2 DE Upper Speed Bench: Swiss Bar...

    Week 1: Day 2
    DE Upper

    Speed Bench: Swiss Bar
    45x3x6
    45x3x3 Add 72 lb chain
    95x3x3 + 72 lb chain (medium grip)
    115x3x3 + 72 lb chain (wide grip)
    95x3x3 + 72 lb chain + Mini Band (medium...
  • Replies
    669
    Views
    106,695

    Reset the workout because of the bad bench...

    Reset the workout because of the bad bench session, along with Hurricane Ida

    Week 1: Day 1
    ME Lower

    Box Squat: 10.5" Box, SSB, Raw
    bar x3x3
    135x4
    185x3
    225x3
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