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Type: Posts; User: Synthetickiller

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    Week 3: Day 1 ME Squat Box Squat: Parallel...

    Week 3: Day 1
    ME Squat

    Box Squat: Parallel Box, suit bottoms, Duffalo Bar
    bar x3x3
    bar x3 add suit
    80x1x2 (176 lb)
    100x1 (220 lb)
    130x1 (286 lb)
    150x1 (331 lb)
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    512
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    67,845

    Week 2: Day 3 ME Deads / Dynamic Bench Rack...

    Week 2: Day 3
    ME Deads / Dynamic Bench

    Rack Pulls: 5" off ground, Bands, PowerSpeed Bar
    bar x3x3
    Bar x2 add light bands
    bar x1
    135x1
    185x1
    225x1
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    512
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    Week 2: Day 2 ME Bench Bench: Reverse Light...

    Week 2: Day 2
    ME Bench

    Bench: Reverse Light Bands, Raw, PowerSpeed Bar
    bar x10x3
    115x5
    155x3
    155x3 + Bands
    205x3
    245x3
  • Replies
    512
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    67,845

    Week 2: Day 1 ME Squat Box Squat: Suit...

    Week 2: Day 1
    ME Squat

    Box Squat: Suit Bottoms, Duffalo Bar, Parallel Box
    bar x3x3
    bar x3 + suit
    80x2 (176 lb)
    100x1 (220 lb)
    130x1 (286 lb)
    150x1 (331 lb)
  • Replies
    512
    Views
    67,845

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

    Week 1: Day 4
    Dynamic Squats / OHP

    Speed Squats: Parallel Box, Cambered Squat Bar, Green Bands (140 lb at top)
    bar x3x3
    bar x3 + bands
    120x2
    160x2
    170x2x8 (Every rep every 45 sec)
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    512
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    67,845

    Week 1: Day 3 ME Deads / Dynamic Bench ...

    Week 1: Day 3
    ME Deads / Dynamic Bench

    Reverse Hypers:
    250x8x3

    Rack Pulls: 5" off ground, Bands, PowerSpeed Bar
    bar x3x3
    Bar x2 (add monster mini bands)
    bar x1 (add monster mini bands &...
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    512
    Views
    67,845

    Finally back after having to take time off due to...

    Finally back after having to take time off due to setting my back off twice. I'm trying conjugate, but not too many things change.

    Week 1: Day 1
    ME Squat

    Box Squat: Suit bottoms, parallel box,...
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    512
    Views
    67,845

    Week 3: Day 1 Squat Squat: Suit Bottoms,...

    Week 3: Day 1
    Squat

    Squat: Suit Bottoms, Duffalo Bar
    bar x3x3
    80x3 (176 lb)
    155x3 (341 lb)
    190x3 (418 lb)
    220x3 (484 lb)
    250x3x5 (551 lb)
  • Replies
    512
    Views
    67,845

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

    Week 2: Day 4
    Dynamic Squat / OHP

    Speed Box Squats: Cambered Squat Bar
    Bar x3x2
    Bar x3 + 66 lb chain
    160x3 + 66 lb chain
    200x3x6 + 66 lb chain (cycle from 15", 14", 13" box)
    200x2 + 66 lb...
  • Replies
    512
    Views
    67,845

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

    Week 2: Day 3
    Deadlift / Dynamic Bench

    Rack Pull: Raw, PowerSpeed Bar
    bar x3x3
    135x3
    175x1 + 66 lb chain
    265x1 + 66 lb chain
    355x1 + 66 lb chain
    445x1 + 66 lb chain
  • Replies
    512
    Views
    67,845

    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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    512
    Views
    67,845

    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.
  • Replies
    512
    Views
    67,845

    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
  • Replies
    512
    Views
    67,845

    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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    512
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    67,845

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

    Extra Workout:

    Oblique Raises: 45° Hyper
    8
    20x8
    30x8
    40x8
    55x8
    75x8
  • Replies
    512
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    67,845

    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
    512
    Views
    67,845

    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
    512
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    67,845

    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
  • Replies
    512
    Views
    67,845

    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:
  • Replies
    512
    Views
    67,845

    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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