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  1. #631
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
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    Synthetickiller is offline
    Week 3: Dady 4
    DE/RE Bench

    Bench: Swiss bar
    bar x10x3
    95x3
    135x3
    135x3 + 70 lb chain
    185x3 + 70 lb chain
    205x3 + 70 lb chain
    225x3 + 70 lb chain
    245x2 + 70 lb chain
    135x10 + 70 lb chain

    Rolling DB Ext: Mini Band
    20s x8
    30s x6
    40s x6x2

    Pulldowns:
    110x8
    110x6x2 + mini band
    110x6 + mini band x2
    160x6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #632
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    Week 3: Day 5
    Skipped

    Week 4: Day 1
    Squat

    Squat: Suit bottoms, duffalo bar
    bar x3x3
    80x3 (176 lb)
    130x3 (286 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)
    230x1 (507 lb)
    Stopped here. Back was not cooperating

    Week 4: Day 2
    Bench

    Bench: Duffalo Bar
    bar x8x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    125x2 (275 lb)
    135x1 (297 lb)
    145x1 (319 lb)
    155x1 (341 lb)
    167.5x1 (369 lb/371 lb actual)
    2.5kg "overshoot" and it was still easy. 170kg - 172.5kg (375-380 was possibly there)

    Week 4: Day 3
    Deadlift: Skipped
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  3. #633
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    Week 0: Day 1
    Squat

    Double Pause Squat: Cambered Squat Bar
    bar x3x3
    160x3
    250x3
    300x6
    340x4
    290x3

    Belt Squat:
    90x8x3

    Good Morning: Belt Squat w/ SSB
    bar + 90 (BS) x3
    160 (SSB) + 90 (BS) x4, 3
    (Will not do these in the future. Neck pain)

    Belt Squat:
    90x8x3

    GHR:
    3, 3, 1

    Belt Squat:
    90x8x3

    Reverse Hyper: 270x8x3

    Calf Raise: Belt Squat
    90x12+5
    90x12+5
    90x8+5
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #634
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    Week 0: Day 2
    Bench

    Spoto: Cambered Squat Bar
    bar x8x3
    120x3
    150x3
    210x3
    250x5
    270x5
    290x5
    Slightly dumped 270 forward at the bottom & tweaked my shoulders. Quit here to enure I didn't injure anything. (no injuries, just long term soreness)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #635
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    Week 0: Day 3
    Deadlfit

    Deadlift: Sumo w/ Suit bottoms, stiff bar
    75x2x3 (165 lb)
    100x2 (220 lb)
    125x2x5 (275 lb)
    (Weight moved w/o pain, so this is progress)

    Belt Squat Rack Pull: Low bar position
    135 + 135 + 2 mini bands x2x2

    Belt Squat:
    90 + 2 mini bands x6
    135 + 2 mini bands x6
    180 + 2 mini bands x6
    205 + 2 mini bands x3
    90 + 2 mini bands x10x2

    GHR:
    4, 4, 4, 4

    Reverse Hyper:
    270x8,8,8
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  6. #636
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 0: Day 4
    DE Bench Day

    Bamboo Bar
    50x10x2
    100x6x2
    50x8,8,8

    Chain Bench:
    bar x8x3
    50x3x2 (110 lb)
    75x3 (165 lb)
    75x3 + Chain (165 lb)
    95x3 + Chain (209 lb)
    105x3x5 + Chain (231 lb)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  7. #637
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 0: Day 5
    DE Squat

    Box Squat: Crappy SSB
    Worked up to a low weight & stopped due to neck pain (this bar sucks!)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  8. #638
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 1: Day 1
    Squat

    45° Oblique Raise:
    10
    25x10
    40x10

    Belt Squat:
    90x5,5,5

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x32
    80x3 (176 lb)
    130x3 (286 lb)
    180x3 (396 lb)
    205x3x3 (451 lb)
    Did not do set 4 as my right knee caved on the 3rd rep of the 3rd set. Not worth pushing the knee.

    Belt Squat: Box
    90x6x3

    Double Pause Squat: Cambered Squat Bar
    160x1
    250x1
    310x6
    350x4
    400x3

    Good Morning: Iron Wolfe Squat Bar
    145x5
    195x5
    235x5

    Belt Squat: Box
    90x6
    90x3 (my knee couldn't take any more)

    GHR:
    5,5,5,5
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  9. #639
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 1: Day 2
    Bench

    Bench: Duffalo Bar
    bar x8x3
    50x5 (110 lb)
    85x5 (187 lb)
    105x3 (231 lb)
    120x3 (264 lb)
    137.5x3x5 (303 lb)

    Spoto Press: Cambered Squat Bar
    255x3
    275x3
    295x3
    315x1

    Incline Band Press:
    35° Purple Band x10x2
    45° Purple band x10
    45° Purple band + mini band x10
    45° 2x Purple band x10

    PullDown:
    100x8
    150x8x2
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  10. #640
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 1: Day 3
    Deadlift:

    Deadlift: Suit Bottoms, Stiff Bar
    75x2x2 (165 lb)
    125x2 (275 lb)
    145x2x5 (319 lb)

    Rubbish Back Raises: 45°
    135x3x2
    185x3x2
    225x3
    275x1

    Zercher Squats: Cambered Squat Bar w/ 72 lb chain
    160x3
    210x3x2

    Belt Squat: Box
    90x6x4

    GHR:
    5,5,5,5

    Reverse Hypers:
    270x8,8,5

    Belt Squat: Box
    90x6
    115x6
    140x6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  11. #641
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 1: Day 4
    DE Bench

    Speed Bench: PowerSpeed Bar, 72 lb chain
    bar x8x3
    bar x3 (add chain
    95x3
    135x3
    155x3x3
    175x3x3
    195x3x3 (keep same weight next week)

    Lying Triceps Ext: Rep Rackable Curl bar
    85x6
    105x6
    125x6

    35° Incline Reverse (Green Band Press): Swiss Bar
    Close grip:
    215x3
    265x3
    305x3
    Wide Grip:
    355x3
    395x1

    Lat Pulldown:
    100x8
    150x8
    170x8
    Rhomboids:
    150x8x2

    High Pull: Belt Squat Machine
    45x8x3

    Dumbbell Cleans:
    20s x10
    30s x10
    30s x10
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  12. #642
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
    Synthetickiller is offline
    Week 2: Day 1
    Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x32
    80x3 (176 lb)
    130x2 (286 lb)
    180x2 (396 lb)
    200x2 (441 lb)
    235x1,2 (518 lb)

    45 Degree Oblique Raise:
    10
    40s x10
    75s x10

    Dragon Flags:
    4,4,4

    Week 2: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x8x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    125x3 (275 lb)
    147.5x2x4 (325 lb)
    147.5x3 (325 lb)

    Week 2: Day 3
    Deads

    Deadlift:x-mark bar
    75x2x3 (165 lb)
    125x2 (175 lb)
    155x2x5 (341 lb)

    Zercher Squat: Cambered Squat Bar
    Bar x3
    Bar x3 + chains
    160x3 + chains
    210x3 + chains
    230x3 + chains

    45 Degree Hyper Deadlift:
    125x3
    185x3
    225x3
    275x1
    325x1


    Week 2: Day 4
    DE Bench

    Speed Bench:
    Bar x10
    Bar x3 + doubled Mini
    Bar x3 + 2x doubled mini
    Bar x3 + 3x doubled mini
    45x3x (99 lb) + 2x doubled mini
    55x3x3 (121 lb) + 2x doubled mini
    65x3x3 (143 lb) + 2x doubled mini

    Rolling DBs:
    20s x6
    30s x6
    40s x6
    55s x6

    Pulldowns:
    100x8x6

    Rhomboid PUlldowns:
    100x8x6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  13. #643
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    Week 2: Day 5
    DE Squat

    Box Squat: SSB
    bar x2x3
    160x2
    210x2
    250x2
    300x2
    340x2
    390x2
    430x1

    Belt Squat: Box Squats
    45x6
    90x6
    135x6
    180x6
    225x6


    Week 3: Day 1
    Squat Skipped

    Week 3: Day 2
    Bench

    Benchuffalo, Raw
    bar x8x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    130x3 (286 lb)
    150x3x4 (331 lb)
    150x4 (331 lb)

    Week 3: Day 3 - 5
    Skipped

    Week 4: day 1
    Skipped

    Week 4: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x8x3
    50x5 (110 lb)
    80x3 (176 lb)
    105x2 (231 lb)
    125x2 (275 lb)
    145x1 (319 lb)
    155x1 (341 lb)
    167.5x1 (369 lb)
    178.5x1 (393 lb) all time bench PR.

    Had more in the tank.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  14. #644
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
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    I'm shifting towards more conjugate style lower body work.
    Looking back, my best 80% for 5 triples on squat was 550, but that only yielded a 620 lb squat (with some left in the tank). 100% should have been around 690 lb. I need to change up something because the typical sheiko volume is just burying me in volume & not translating to a stronger 1rm.

    I'll still be running some kind of cycle, as I'm in no way advanced enough (in my opinion) to cycle movements every week. I will do 3 weeks & test, kind of like what i used to do.

    Week 1: Day 1
    ME Lower

    Squat: Cambered Squat Bar, Suit Bottoms
    bar x3x2 (raw)
    bar x3x2 (add suit)
    80x3 (176 lb)
    100x3 (220 lb)
    130x3 (286 lb)
    150x3 (331 lb)
    180x3 (396 lb)
    200x3 (441 lb)
    230x1 (507 lb)
    252.5x1 (556 lb) Not sure if it was to depth or only parallel

    Good Morning: SSB
    bar x5
    160x5

    RDLs: X-Mark Bar
    135x5
    225x5
    275x5

    Belt Squat: Alternating Stances
    Wide Stance: 180, 225, 315, 340 x6
    Narrow Stance: 180, 225, 270, 295 x6

    Second Workout:

    Super Set
    Reverse Hyper: Strict
    Flat: 90x15
    Decline: 90x12
    Decline: 90x12
    Flat: 90x12

    Oblique Raises:
    10
    25x10
    40x10
    55x8

    Lat Pulldowns: Wide
    70x12x6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  15. #645
    Can't break what's broken Synthetickiller's Avatar
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    Week 1: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x8x3
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)
    145x3x5 (319/321 actual)

    Spoto: Duffalo Bar
    110x5 (242 lb)
    120x5 (264 lb)
    130x5 (286 lb)

    Rolling DBs:
    20s x8x4
    30s x8x3
    40s x8

    Push Downs: Close Grip
    72 lb chain x8
    20 + 72 lb chain x8
    40 + 72 lb chain x8

    Bent Over Rows:
    135x10x3

    Standing ABs:
    Green Band x6x2
    Purple Band x10

    Push Downs:
    Mini x50,50

    Extra Workout

    PullDowns: Swiss Bar
    Wide - 100x8x2
    Med - 100x8x2
    Narrow - 100x8x2

    Front Raise & Side Raise Super Set
    20s x7 (each)
    20s x4 (each)

    DB Cleans:
    20s x10x3

    Dragon Flags: Not Proper
    4, 4, 4

    Curls:
    35x8
    55x6
    75x6
    Last edited by Synthetickiller; 08-17-2021 at 06:16 PM.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  16. #646
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    Week 1: Day 3
    DE Lower

    12" Box Squats: SSB, Comp Stance
    bar x2x3
    bar x2x2 + light band
    bar x2x2 + light band + 72 lb chain
    120x2x2 + light band + 72 lb chain
    120x2x8 + light band + 72 lb chain

    Speed Pulls: Doubled Mini Band
    135x2x4
    155x2x4

    GHR: Push Off
    3,3,3

    Reverse Hypers: Flat
    270x8x4

    Pulldowns:
    Wide Neutral: 100x8x4
    Narrow Neutral: 100x8x4
    Rhomboids: 100x8, 120x8, 120x8

    DB Cleans:
    5s x15,15

    Rise Raise:
    5s x10,10

    Standing Abs:
    50x20,20
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  17. #647
    Can't break what's broken Synthetickiller's Avatar
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    Week 1: Day 4
    DE Upper

    Speed Bench: Swiss Bar
    bar x8x3
    45x3x2 + 72 lb chain
    65x3 + 72 lb chain
    95x3x3 + 72 lb chain (medium grip)
    105x3x3 + 72 lb chain (medium grip)
    115x3x3 + 72 lb chain (wide grip)

    Bamboo Bar:
    50x20 (wide)
    70x20 (semi-wide)
    100x15 (narrow)

    Lying Triceps Ext: In rack, 3" above bench, Rackable Curl Bar
    35x6
    65x6
    95x6
    115x6
    135x6

    OHP: Dumbbells
    30s x10
    40s x10
    55s x10
    75s x10

    Bent Over Rows:
    135x3
    185x3
    225x3

    Pulldowns: Wide Grip
    100x12x4
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #648
    Can't break what's broken Synthetickiller's Avatar
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    Week 2: Day 1
    ME Lower

    15" Box Squat Box, Cambered Squat Bar, comp stance
    bar x3x2
    bar x3x2 add light bands
    82.5x3 (181 lb)
    102.5x3 (225 lb)
    132.5x3 (292 lb)
    152.5x2 (336 lb)
    182.5x1 (402 lb)
    200x1 (441 lb)
    222.5x1 (490 lb / 550 at the top)

    RDL:
    135x5
    225x5
    315x5

    Belt Squat: Box
    180x6 (wide)
    270x6 (wide)
    360x6 (wide)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  19. #649
    Can't break what's broken Synthetickiller's Avatar
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    Week 2: Day 2
    ME/Heavy Upper

    Bench: Duffalo Bar
    bar x10x3
    60x5x2 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)
    155x2,2,2,1 (341 lb)

    Shut down the workout here.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  20. #650
    Can't break what's broken Synthetickiller's Avatar
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    Reset the workout because of the bad bench session, along with Hurricane Ida

    Week 1: Day 1
    ME Lower

    Box Squat: 10.5" Box, SSB, Raw
    bar x3x3
    135x4
    185x3
    225x3
    275x3
    315x1
    365x1
    405x0
    385x1

    Ukranian Deadlift: Belt Squat
    90x3
    180x3
    225x3
    270x1

    15" Box Squat: Belt Squat, 2 mini bands
    225x6x2 (Wide & Narrow Stances)
    270x6 (Narrow)
    360x6 (Narrow)
    405x4 (Narrow)

    GHR: Push Off
    5,5,5
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  21. #651
    Can't break what's broken Synthetickiller's Avatar
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    Week 1: Day 2
    DE Upper

    Speed Bench: Swiss Bar
    45x3x6
    45x3x3 Add 72 lb chain
    95x3x3 + 72 lb chain (medium grip)
    115x3x3 + 72 lb chain (wide grip)
    95x3x3 + 72 lb chain + Mini Band (medium grip)
    115x3x3 + 72 lb chain + Mini Band (wide grip)

    Mini band = 40 lb at top

    Skull Crushers: Mini Bands, X-mark Bar
    bar x3x2
    65x3
    95x3x5

    Mini band = 20 lb at lockout

    DB Press: Slight Incline
    75s x12
    95s x12

    Lat Pulldown:
    100x12x6 (Wide)
    Rhomboids:
    100x8
    150x8x2

    DB Pullover
    30x8
    40x8
    55x8
    75x8
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  22. #652
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    Extra Workout: GPP

    incline pushups - 10, 12, 15, 18
    front raise (catch bar): 10, 20, 30
    Band pull aparts (mini): 30,30,30
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  23. #653
    Can't break what's broken Synthetickiller's Avatar
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    Week 1: Day 3
    DE Lower

    Speed Squats: Parallel Box, SSB
    bar x3x5
    115x3
    185x3x3 + 72 lb chain
    185x3 + 72 lb chain + Mini Band (22 lb at top)
    185x3x2 + 72 lb chain + 2 Mini Band (60 lb at top)

    RDL:
    145x5
    235x5
    325x5

    Belt Squat: Close Stance
    90x9
    90x8x3
    90x8+4+4

    GHR: Push Off
    6,6,6

    RH: Flat
    270x8x3

    Pulldown: Rhomboids
    150x10x2
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  24. #654
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    Week 1: Day 4
    ME/Heavy Bench

    Bench: Duffalo Bar
    bar x8x3
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)

    Felt horrible, shut it down here.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  25. #655
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 2: Day 1
    ME Lower

    14" Box: Duffalo Bar, Green bands (average bands)
    bar x3x2
    bar x3x3 (add bands)
    80x3 (176 lb)
    100x3 (220 lb)
    130x3 (286 lb)
    180x1 (396 lb)
    200x0 (got burried)

    Pause Squats: Duffalo Bar
    125x3 (275 lb)
    145x1 (319 lb)
    175x3 (374 lb)

    RDL: X-Mark Bar
    135x3
    225x3
    315x3
    365x3

    Oblique Raises:
    10
    20x10
    30x10

    Extra Work:

    Oblique Raises:
    10
    20x10
    30x10

    Lat Pulldown:
    Rhomboids: 100x10
    Medium Grip: 100x10
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  26. #656
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    Join Date: Dec 2013
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    Week 2: Day 2
    DE Upper

    Speed Bench: Swiss Bar
    45x8x4
    45x3x3 (add 72 lb chain)
    105x3x3 (Medium grip)
    105x3x3 (Wide grip)
    105x3x3 (Medium grip) add doubled minis
    105x3x3 (Wide grip) add doubled minis

    Close Grip: Swiss Bar (medium grip)
    135x5
    225x5
    275x5
    315x2

    Lying Triceps Ext: in rack, rackable curl bar
    35x6
    65x6
    95x6
    115x6

    Triceps Push Downs: Rope
    50x22+10

    Oblique Raises:
    10
    20x10
    30x10

    Chest Supported DB Rows
    30s x10
    40s x10
    55s x10

    Pulldowns:
    Medium Grip
    100x10
    120x10
    140x10

    Rhomboid:
    140x10
    120x8
    100x8

    DB Cleans:
    20s x10x3

    Super Rom Lateral Raises:
    5s x12, 10, 10
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  27. #657
    Can't break what's broken Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Synthetickiller is offline
    Week 2: Day 3
    DE Lower

    Speed Squats: 16" Box, Cambered Squat Bar
    bar x3x2
    bar x3 (add blue/heavy bands, 160 lb total tension)
    135x3
    185x3
    185x3x3
    205x3x2

    Squat: 16" Box, Cambered Squat Bar
    125x1
    225x1
    315x5
    365x4
    405x3

    Back was fatigued, so shut the workout down.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  28. #658
    Can't break what's broken Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Decided that working up to a 1rm just isn't giving me enough volume, so I'm shifting back to what I was doing, but things are slightly different. I have a little more insight into conjugate from working with it at my current strength levels, so I'll still be applying the techniques used.

    Deload
    Week 0: Day 1
    Heavy Bench

    Spoto Press: Duffalo Bar, index on ring (wide grip)
    bar x8x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    110x3 (242 lb) index on ring from now on
    120x3 (264 lb)
    130x3 (286 lb)
    135x3 (297 lb)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  29. #659
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 0: Day 2
    Heavy Squat

    Pause Squats: Cambered Squat Bar
    bar x3x4
    135x1
    225x1
    315x3
    335x3
    365x3

    RDL: X-Mark Bar
    135x3
    225x3
    315x5

    Belt Squat, Box Squat: Close Stance
    90x6
    180x4,4,4,4 (rest-pause set, 6 breaths between each "set")

    GHR: push off
    6,6,6
    GHR:
    Last edited by Synthetickiller; 09-16-2021 at 07:15 PM.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  30. #660
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
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    Synthetickiller is offline
    Week 0: Day 3
    DE Upper/Bench

    Speed Bench: Swiss Bar
    45x8x4
    45x3x3 (add 72 lb chain)
    115x3x3 (Medium grip)
    135x3x3 (Wide grip)
    115x3x3 (Medium grip) add doubled minis
    135x3x3 (Wide grip) add doubled minis

    Bench: Bodybuilder style (elbows out, high on chest), powerspeed bar
    bar x6
    135x6
    185x6
    225x6
    245x6

    Lying Triceps Ext: Rackable Curl Bar
    85x6x4

    DB Cleans:
    20s x12x3

    Lat Pulldowns: Mid Grip
    50x12
    100x12x5

    Oblique Raise:
    10
    30x10
    55x10

    Rhomboid Pulldown:
    100x12
    100x8x3
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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