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Type: Posts; User: Synthetickiller

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    Extra Work Core Work: 45° Oblique Raise: 8...

    Extra Work
    Core Work:

    45° Oblique Raise:
    8
    40x8
    75x8
    55x8
    30x8
    20x8
  • Replies
    587
    Views
    82,233

    Week 0: Day 2 Heavy Bench Bench: Duffalo,...

    Week 0: Day 2
    Heavy Bench

    Bench: Duffalo, Paused
    bar x5x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    120x3 (264 lb)
    140x1 (308 lb)
  • Replies
    587
    Views
    82,233

    Week 0: Day 1 Deload Heavy Squat Double...

    Week 0: Day 1
    Deload
    Heavy Squat

    Double Pause Squat: SSB
    bar x5x3
    160x12
    210x10
    250x8
    300x6
  • Replies
    587
    Views
    82,233

    Week 1: Day bench w/ 75 lb Chain: Duffalo Bar...

    Week 1: Day

    bench w/ 75 lb Chain: Duffalo Bar
    bar x5x3 add chain
    50x5 (110 lb)
    80x3 (176 lb) felt right pec strain
    95x0 (209 lb) pec felt bad & quit

    Took 2 weeks off to allow pec to recover.
  • Replies
    587
    Views
    82,233

    Week 1: Day 4 Dynamic Lower Box Squat: SSB...

    Week 1: Day 4
    Dynamic Lower


    Box Squat: SSB 160 lb band tension
    bar x3x3
    bar x3x2 Add Green Bands
    160x2
    210x2x4 @ 16"
    210x2x2 @ 15"
  • Replies
    587
    Views
    82,233

    Sumo Deadlift: Rep PowerSpeed Bar, raw, no belt...

    Sumo Deadlift: Rep PowerSpeed Bar, raw, no belt
    135x3x3
    135x3 + 75 lb chain
    225x3 + 75 lb chain
    315x3x5 + 75 lb chain

    Conventional DL: 3" deficit, raw, no belt, Rep PowerSpeed Bar
    225x5x4
  • Replies
    17
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    526

    Looks like SBW makes these plates. ...

    Looks like SBW makes these plates.
    https://www.specialtybarandweight.com/...
  • Replies
    587
    Views
    82,233

    Week 1: Day 2 Dynamic Effort Bench Speed...

    Week 1: Day 2
    Dynamic Effort Bench

    Speed Bench: Rep PowerSpeed Bar
    bar x10x3
    bar x3 (add doubled mini bands; 75 lb at top)
    95x3
    115x3
    135x6
    140x6
  • Replies
    587
    Views
    82,233

    Week 1: Day 1 Box Squat: 18" Box, Duffalo Bar,...

    Week 1: Day 1

    Box Squat: 18" Box, Duffalo Bar, raw, no belt
    bar x3x3 (free squat)
    80x3 (176 lb) (free Squat)
    125x3 (275 lb) (box squats start here)
    145x3 (319 lb)
    170x3 (374 lb)
    195x1 (429...
  • Replies
    587
    Views
    82,233

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

    Week 1: Day 1
    Squats

    Squats: Duffalo Bar
    bar x3x3
    80x3 (176 lb)
    125x3 (275 lb)
    145x3 (319 lb)
    170x3 (374 lb)
    195x3,3,1 (429 lb) (Double Pauses)
  • Replies
    587
    Views
    82,233

    Week 0: Day 4 Squats/OHP/Volume Bench Box...

    Week 0: Day 4
    Squats/OHP/Volume Bench

    Box Squats: CSB, Blue Bands (240 lb at top)
    Bar x5x2
    Bar x2 (add bands)
    160x2
    220x2
    260x2x4 (High box, 16.5") (500 at top)
    260x2x2 (Parpallel Box...
  • Replies
    587
    Views
    82,233

    Week 0: Day 3 Deads/Dynamic Bench/OHP Sumo...

    Week 0: Day 3
    Deads/Dynamic Bench/OHP

    Sumo Deads: 1" Deficit, Raw no belt, Rep PowerSpeed Bar
    135x1x3
    185x1
    25x1
    275x1
    315x1
    350x3x3
  • Replies
    587
    Views
    82,233

    Extra Day: DB Curls:35° Angle 20x10 20x20x3...

    Extra Day:

    DB Curls:35° Angle
    20x10
    20x20x3 (add BFR)

    Curls: Rackable Curl Bar
    35x8
    45x8
    55x8
  • Replies
    587
    Views
    82,233

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

    Week 0: Day 2
    Bench

    Spoto Press: Duffalo Bar
    bar x5x3
    60x3 (132 lb)
    90x3 (198 lb)
    115x5 (253 lb)
    125x5 (275 lb)
    135x5 (297 lb)
  • Replies
    587
    Views
    82,233

    Week 0: Day 1 Squat GM: IWSB (deload on pins)...

    Week 0: Day 1
    Squat

    GM: IWSB (deload on pins)
    bar x5x3
    105x1
    145x1
    195x1
    235x1
    285x1 Easy, but stopped here
  • Replies
    587
    Views
    82,233

    Skipped Week 3: Day 4 Skipped Week 4: Day 1...

    Skipped Week 3: Day 4
    Skipped Week 4: Day 1 (back still bothering me)

    Week 4: Day 2: Bench

    Bench: Duffalo Bar, paused
    bar x5x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
  • Replies
    587
    Views
    82,233

    Week 3: Day 3 Deadlift / Speed Bench Speed...

    Week 3: Day 3
    Deadlift / Speed Bench

    Speed Deadlift: Conventional + sumo
    145x1 (no bands)
    add doubled minis
    145x1x2
    165x1x2
    195x1x23
    235x1x2
  • Replies
    587
    Views
    82,233

    Week 2: Day 3 Deadlift/Dynamic Bench ...

    Week 2: Day 3
    Deadlift/Dynamic Bench

    Deadlift: 3" Deficit, PowerSpeed Bar
    135x1x3
    185x1
    225x1
    275x1
    315x1 Double overhand
    365x1
  • Replies
    587
    Views
    82,233

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

    Week 2: Day 2
    Bench

    Bench: Duffalo Bar
    Bar x5x3
    60x3 (132 lb)
    90x3 (198 lb)
    105x3 (231 lb)
    130x3 (286 lb)
    150x2x4 (331 lb)
  • Replies
    587
    Views
    82,233

    Week 2: Day 1 Squat Squat: Bar x3x3 80x3...

    Week 2: Day 1
    Squat

    Squat:
    Bar x3x3
    80x3 (176 lb)
    125x3 (275 lb)
    145x3 (319 lb)
    170x3 (374 lb)
    195x3 (429 lb)
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