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    71,273

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

    Week 1: Day 2
    Bench

    Bench: Duffalo bar, Raw
    bar x5x3
    50x5 (110 lb)
    85x3 (187 lb) Pauses start here
    105x3 (231 lb)
    120x3 (264 lb)
    135x3x5 (297 lb, 90 sec rest)
  • Replies
    526
    Views
    71,273

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

    Week 1: Day 1
    Squat

    Squat: Suit Bottoms, Duffalo Bar
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    145x3 (319 lb)
    175x3 (385 lb)
    200x3 (441 lb)
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    17
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    800

    I'm late to the game here, but I haven't been...

    I'm late to the game here, but I haven't been using mine. Here are some random thoughts...
    I find for rear & side delt work, I can target the muscles better than using the shoulderok, so it's...
  • Replies
    526
    Views
    71,273

    Week 0: Day 4 Dynamic Squat/Bench Speed...

    Week 0: Day 4
    Dynamic Squat/Bench

    Speed Squats: Green Bands, Parallel Box
    bar x3x3
    bar x2 (add bands)
    155x2
    205x2
    255x2x8
  • Replies
    526
    Views
    71,273

    Extra: Close Grip Curls: Rackable Curl Bar...

    Extra:

    Close Grip Curls: Rackable Curl Bar
    35x12
    45x12
    55x12

    Swiss Bar Curls: Close Grip
    35x12
    45x12
  • Replies
    526
    Views
    71,273

    Week 0: Day 3 Deads/OHP Deadlift: Ohio...

    Week 0: Day 3
    Deads/OHP

    Deadlift: Ohio Deadlift Bar, Conventional, no belt
    75x2x3 (165 lb)
    105x2 (231 lb)
    125x2 (275 lb)
    150x2 (331 lb)
    160x2 (352 lb)
  • Replies
    526
    Views
    71,273

    Extra Work: Curls: Rackable Curl Bar 35x12...

    Extra Work:

    Curls: Rackable Curl Bar
    35x12
    45x12
    55x12

    Swiss Bar Curls:
    35x12
    45x12
  • Replies
    526
    Views
    71,273

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

    Week 0: Day 2
    Bench

    Spoto Press: Duffalo Bar
    bar x10,5,5
    50x5 (110 lb)
    80x5 (176 lb)
    105x5 (231 lb)
    112.5x5 (248 lb)
    120x5 (264 lb)
  • Replies
    526
    Views
    71,273

    Week 0: Day 1 Double Pause Squat: Duffalo Bar,...

    Week 0: Day 1

    Double Pause Squat: Duffalo Bar, raw, 2' wide stance
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    125x6 (275 lb)
    150x4 (331 lb)
    175x3 (385 lb)
  • Replies
    526
    Views
    71,273

    Extra Workout: Curls: Rackable Curl Bar, short...

    Extra Workout:

    Curls: Rackable Curl Bar, short rest periods
    35x12
    45x12
    55x12

    Swiss Bar Curls: Med Grip, short rest periods
    35x12
    45x12
  • Replies
    34
    Views
    1,858

    I agree here. The added ROM is not going to do...

    I agree here. The added ROM is not going to do you OP any favors.
    The bar is just not as versatile as a multigrip bar. That said, if your shoulders hurts with a parallel grip or any grip from these...
  • Replies
    526
    Views
    71,273

    Week 1: Day 3 Deads 45° Degree Hyper Raise:...

    Week 1: Day 3
    Deads

    45° Degree Hyper Raise: PowerSpeed Bar
    135x3x3
    184x3
    225x3
    245x3
    275x3
  • Replies
    526
    Views
    71,273

    Week 1: Day 2 Bench Bench: Duffalo Bar bar...

    Week 1: Day 2
    Bench

    Bench: Duffalo Bar
    bar x10x3
    50x5 (110 lb)
    90x3 (198 lb)
    105x3 (231 lb)
    125x3 (275 lb)
    140x3x3 (308 lb) (2 min rest)
  • Replies
    526
    Views
    71,273

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

    Week 1: Day 1
    Squat

    Box Squat: Duffalo Bar, Suit Bottoms, no belt
    bar x3x3
    80x3 (176 lb)
    115x3 (253 lb)
    145x3 (319 lb)
    165x3 (363 lb)
    190x3x5 (418 lb) (90 sec rest)
  • Replies
    526
    Views
    71,273

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

    Deload

    Week 0: Day 1
    Squat

    Double Pause Squats: CSB, Raw
    bar x3x3
    155x3
    205x3
    245x3
  • Replies
    526
    Views
    71,273

    Tested maxes. Squat: 625 (1" high) Bench: 380...

    Tested maxes.
    Squat: 625 (1" high)
    Bench: 380 fail ( 341 was too easy)
    Deadlift: 405, stopped as back was fried from 625 attempt.

    Week 0: Day 1
    Squat

    Double Pause Squat: Cambered Squat Bar,...
  • Replies
    526
    Views
    71,273

    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)
  • Replies
    526
    Views
    71,273

    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
  • Replies
    526
    Views
    71,273

    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
    526
    Views
    71,273

    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)
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