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

    Week 2: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x10x3
    50x5 (110 lb)
    80x3 (187 lb)
    100x3 (220 lb)
    115x3 (253 lb)
    140x2x5 (308 lb)
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    502
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    64,020

    Thanks. I'm still just getting back to my old...

    Thanks. I'm still just getting back to my old work capacity pre-surgery.
    I didn't know anyone looked at my log LOL.
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    502
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    64,020

    Week 2: Day 1 Squat Squat: Duffalo Bar, Suit...

    Week 2: Day 1
    Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    155x3 (341 lb)
    190x3 (418 lb)
    220x3 (484 lb)
    250x3x3 (551 lb) 60% capacity
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    502
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    64,020

    Week 1: Day 4 Speed Squat / OHP Speed Squats:...

    Week 1: Day 4
    Speed Squat / OHP

    Speed Squats: Box, Cambered Squat Bar
    Work sets: Height cycles through 15", 14" and 13", then repeats

    bar x3x3
    160x3
    160x3 + 66 lb chain
    210x3,1 + 66 lb...
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    502
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    64,020

    Extra Workout: Oblique Raises: 45° Hyper 8...

    Extra Workout:

    Oblique Raises: 45° Hyper
    8
    20x8
    30x8
    40x8
    55x8
    75x8
  • Replies
    502
    Views
    64,020

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

    Week 1: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x10x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb) (should have been 100kg)
    115x3 (253 lb)
    132.5x3x5 (292 lb)
  • Replies
    502
    Views
    64,020

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

    Week 1: Day 1
    Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    155x3 (341 lb)
    190x3 (418 lb)
    220x3 (484 lb)
    250x3 (551 lb) Finally back to this weight!
  • Replies
    502
    Views
    64,020

    Week 0: Day 3 Deads/Dynamic Bench Pin Pull:...

    Week 0: Day 3
    Deads/Dynamic Bench

    Pin Pull: Lowest Setting
    bar x3
    135x3
    135x3 (add chains)
    225x3
    315x3
    405x3
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    502
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    64,020

    Week 0: Extra Workout Giant Set Oblique...

    Week 0: Extra Workout
    Giant Set

    Oblique Raises:
    8
    20x8
    40x8
    75x8x4 (right, left; left side felt strained & quit)

    45° Incline Bench:
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    502
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    64,020

    Week 0: Day 1 Squat Double Pause Squat:...

    Week 0: Day 1
    Squat

    Double Pause Squat: Duffalo Bar, Raw
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    130x1 (286 lb)
    145x6 (319 lb) double pauses start here
    165x4 (363 lb)
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    502
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    64,020

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

    Week 3: Day 3
    Deadlift / Dynamic Bench

    Pin Pull: Conventional no belt, Lowest setting 13.5" deficit, standing on 1" mat (12.5" real deficit), PowerSpeed Bar
    bar x3
    135x1
    185x1
    225x1
    275x1...
  • Replies
    502
    Views
    64,020

    Week 3: Day 2 Bench Bench: Duffalo Bar, Raw...

    Week 3: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x10x3
    50x3 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    120x3 (264 lb)
    137.5x3x5 (303 lb) (Grip: Ring, Middle, Ring, Middle, Ring)
  • Replies
    502
    Views
    64,020

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

    Week 3: Day 1
    Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    155x3 (341 lb) add suit bottoms (too large of a jump)
    190x3 (418 lb)
    220x3 (484 lb)
    245x3 (540 lb)
  • Replies
    502
    Views
    64,020

    Week 2: Day 4 Dynamic Squat / OHP Speed...

    Week 2: Day 4
    Dynamic Squat / OHP

    Speed Squat: Low Box, CSB
    bar x3x3
    bar x2 (add Doubled Monster Mini Bands)
    115x2
    155x2
    205x4x2
    205x4x3 (add light bands)
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    6,546
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    468,468

    Pavel did a great job summarizing the soviet...

    Pavel did a great job summarizing the soviet training methodology. It's a great listen for anyone wanting more info about training.
  • Replies
    502
    Views
    64,020

    Week 2: Day 3 Deadlift / Speed Bench Pin...

    Week 2: Day 3
    Deadlift / Speed Bench

    Pin Pull: Conventional no belt, Lowest setting, standing on 1" mat, PowerSpeed Bar
    bar x3
    135x1
    185x1
    225x1
    275x1
    315x1
  • Replies
    502
    Views
    64,020

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

    Week 2: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x10x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    120x3 (264 lb)
    137.5x3,2,2,2,2 (303 lb) (2nd to 4th set middle finger on ring)
  • Replies
    502
    Views
    64,020

    Week 2: Day 1 Squat Squat: Duffalo Bar, Suit...

    Week 2: Day 1
    Squat

    Squat: Duffalo Bar, Suit bottoms
    bar x3x3
    80x3x2 (176 lb)
    add suit bottoms
    130x3 (286 lb)
    180x3 (396 lb)
    237.5x3 (523 lb) (felt like a ton of bricks. Too big of a jump)
  • Replies
    502
    Views
    64,020

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

    Week 1: Day 2
    Bench

    Bench: Duffalo Bar, Raw, Paused
    bar x10x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    115x3 (253 lb)
    130x3x5 (286 lb)
  • Replies
    502
    Views
    64,020

    Week 1: Day1 Squat Squat: Duffalo Bar, Suit...

    Week 1: Day1
    Squat

    Squat: Duffalo Bar, Suit Bottoms
    barx3x2
    80x3 (176 lb)
    80x3 (176 lb) add suit bottoms
    125x3 (275 lb)
    155x3 (341 lb)
    190x3 (418 lb)
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