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    Week 1: Day 1 Squat Double Pause Squat:...

    Week 1: Day 1
    Squat

    Double Pause Squat: Duffalo Bar, Raw, No Belt
    bar x3x3
    80x3 (176 lb)
    120x3 (264 lb)
    145x3 (319 lb)
    165x3 (363 lb)
    190x3x5 (418 lb) Double Paused, 2 min rest
  • Replies
    557
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    Week 0: Day 4 Dynamic Squat/Bench Box...

    Week 0: Day 4
    Dynamic Squat/Bench


    Box Squat: Custom SSB
    bar x3
    115x3
    205x3
    245x3
    295x3
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    557
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    75,763

    Week 0: Day 3 DL/OHP DL w/ SSB 135x3x2...

    Week 0: Day 3
    DL/OHP

    DL w/ SSB
    135x3x2
    135x2, 2, 1 + SSB
    135x3 + 115
    135x3+1 + 135
    155x3 + 135
    185x3 + 135
  • Replies
    557
    Views
    75,763

    Week 0: Day 2 Bench: Spoto Press: Duffalo Bar...

    Week 0: Day 2
    Bench:

    Spoto Press: Duffalo Bar (in pounds)
    bar x5x3
    105x5
    205x1
    205x5 + 50 lb hanging
    205x5 + 70 lb hanging
    205x5 + 90 lb hanging
  • Replies
    557
    Views
    75,763

    Week 0: Day 1 Squat GM: CSB bar x5 bar x3 +...

    Week 0: Day 1
    Squat

    GM: CSB
    bar x5
    bar x3 + 50 lb hanging
    155x3 + 50 lb hanging
    205x5 + 50 lb hanging
    225x4 + 50 lb hanging
    245x3 + 50 lb hanging
  • Replies
    557
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    75,763

    Week 4: Day 2 Skipped Week 4: Day 3 Bench...

    Week 4: Day 2
    Skipped

    Week 4: Day 3
    Bench testing

    Bench: Bamboo Bar
    bar x8
    50 x8
    100x8
  • Replies
    557
    Views
    75,763

    Week 4: Day 1 Squat Squat: Duffalo Bar, raw,...

    Week 4: Day 1
    Squat

    Squat: Duffalo Bar, raw, no belt
    barx3x3
    110x3 (242 lb)
    130x1 (286 lb)
    145x1 (319 lb)
    165x1 (363 lb)
    185x1 (407 lb)
  • Replies
    557
    Views
    75,763

    Week 3: Day 1 Squat: Double Pause Squat:...

    Week 3: Day 1
    Squat:

    Double Pause Squat: Duffalo Bar, Raw, no belt
    bar x3x2
    80x3 (176 lb)
    115x3 (253 lb)
    145x3 (319 lb)
    165x3 (363 lb)
    185x3x2 (407 lb)
  • Replies
    557
    Views
    75,763

    Week 2: Day 2 Bench Skipped. Right pec hurts...

    Week 2: Day 2
    Bench

    Skipped. Right pec hurts too much to press past 2 plates.

    Week 2: Day 3
    Deadlift/OHP

    Deadlift: ODB, Raw
    75x2x2 (165 lb)
  • Replies
    557
    Views
    75,763

    Week 2: Day 1 Squat Double Pause Squat: Raw,...

    Week 2: Day 1
    Squat

    Double Pause Squat: Raw, no belt, Duffalo Bar
    bar x3x2
    80x3 (176 lb)
    115x3 (253 lb)
    140x3 (308 lb)
    160x3 (352 lb)
    185x3x3 (407 lb)
  • Replies
    557
    Views
    75,763

    Week 1: Day 4 Front Squat: Ivanko OBX-20kg...

    Week 1: Day 4

    Front Squat: Ivanko OBX-20kg
    bar x5x2
    65x6 (143 lb)
    80x5 (176 lb)
    90x4 (198 lb)
    100x3 (220 lb)
    110x2x3 (242 lb)
  • Replies
    557
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    75,763

    Extra Work: Wednesday Curls: Rackable Curl Bar...

    Extra Work: Wednesday

    Curls: Rackable Curl Bar
    35x12
    37.5x12
    40x12
    42.5x12
    45x12
    47.5x12
    50x12
  • Replies
    557
    Views
    75,763

    Week 1: Day 3 Deadlift: ODB, Raw, no belt...

    Week 1: Day 3

    Deadlift: ODB, Raw, no belt
    75x2x2 (165 lb)
    115x2 (253 lb)
    140x2 (308 lb)
    160x2 (352 lb)
    185x2x2 (407 lb)

    OHP: Ivanko OBX-20kg
  • Replies
    557
    Views
    75,763

    Week 1: Day 2 Bench Bench: Duffalo, Raw bar...

    Week 1: Day 2
    Bench

    Bench: Duffalo, Raw
    bar x5x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    120x3 (264 lb)
    135x3x5 (297 lb) (90 sec rest period)
  • Replies
    557
    Views
    75,763

    Week 1: Day 1 Squats Squats: Duffalo Bar,...

    Week 1: Day 1
    Squats

    Squats: Duffalo Bar, Raw, no belt
    bar x3x3
    80x3 (176 lb)
    115x3 (253 lb)
    140x3 (308 lb)
    160x3 (352 lb)
    185x3x5 (407 lb) (double pauses start here, 2 minute rest)
  • Replies
    557
    Views
    75,763

    Week 0: Day 4 Front Squats: Ivanko OBX-20kg...

    Week 0: Day 4

    Front Squats: Ivanko OBX-20kg
    bar x3x3
    65x6 (143 lb)
    80x5 (176 lb)
    90x4 (198 lb)
    97.5x3 (215 lb)
    105x2x3 (231 lb)
    85x6 (187 lb) (Only did one set, too much front delt pain)
  • Replies
    557
    Views
    75,763

    Extra Day: Wednesday Oblique Raises: 9 55x9...

    Extra Day: Wednesday

    Oblique Raises:
    9
    55x9
    95x9

    Curls: Rackable Curls Bar
    37.5x12
    47.5x12
  • MGM, First, thanks for the write up! For the...

    MGM,

    First, thanks for the write up!
    For the 5 positions listed, are these just 5 different angles or do they include variation in the moment arm (the position of the sleeve in the arm)?
    I'd...
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    557
    Views
    75,763

    Week 0: Day 3 Deadlift / OHP Deadlift: ODB,...

    Week 0: Day 3
    Deadlift / OHP

    Deadlift: ODB, raw, no belt
    75x2x2 (165 lb)
    115x2 (253 lb)
    140x2 (308 lb)
    160x2 (352 lb)
    175x2x2 (385 lb) (took 30 minutes)
  • Replies
    557
    Views
    75,763

    Extra Work: Monday Oblique Raise: 45° Hyper 8...

    Extra Work: Monday

    Oblique Raise: 45° Hyper
    8
    55x8
    95x8

    Dragon Flags: Not full ROM
    4, 4, 4
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