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  1. #1
    God of Slowdown Synthetickiller's Avatar
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    Synthetickiller's Skeiko

    Routine Background:

    I've done a few different types of routines, but found what works best for me is a modified Sheiko. The routine I'm working with right now is a modified version of Wade Hoopers training routine for 2006 USAPL Nationals. I'll be using this & changing it to suit my needs as I see fit.

    If anyone has any questions about Sheiko, feel free to post questions & discuss the routine. I'm always open to new ideas & I hope others can learn from my log.

    Personal Background:

    I'm a lifter from the New Orleans area. I haven't done a meet in such a long time, I can barely remember. Life has been just too busy. I train heavy w/ lower set volume (5 to 3 reps, typically 3) for max effort work due to SIJD. This makes routines difficult as I simply cannot get in a lot of volume on back intensive lifts (deadlifting, squatting, over head pressing, etc). Sheiko works for be cause of the 80%+ @ 3 reps a set. I found the volume too high for my chronic injury, so I cut it down & I was able to recover and make gains.

    My best gym lifts are @ 191 lbs:

    Squat: 573 lbs (265 kg) Titan squat suit (straps down), wraps, belt
    Bench: 336 lbs (152.5 kg) Raw (wrist wraps & belt if anyone gives a crap)
    Deadlift: 484 lbs (220 kg) Suit bottoms, belt

    Not bad for a skinny 198er.


    Goals:

    Get back in shape: I've had a year+ lay off with too many set backs including diet. I just haven't had access to kitchens to cook properly & the current place I am living has water I can't even drink & no dish washer. Pain in the ass to say the least.

    Get into the 220 lbs category: Self-explanitory

    Break my old records. My Immediate lifting goals are to just get back to my old numbers as quickly as possible w/o injury. I want to eventually hit 275kg / 175 kg / 230 kg on S/B/D & move on from there. 320 / 185 / 275 @ 100 for a total would be awesome at some point.

    As you might notice, I post in kg. I own a kilo set & my science background lets me stick to it. I convert to lbs for everyone for easy reading.


    I've run 1 workout to gauge where I am. This is the first training cycle of the year. It's going to look rather odd until I can actually get back into lifting at 100% (IE, pain free, not 100% of my old strength).

    I'm throwing in a week 0 as a recovery week & something to help me get used to more volume. Lighter weights are the only way, so it kills two birds with one stone in this case.

    Week 0: Day 1
    Squat

    Weight: 210.6 lbs

    Warm up:
    Part of Limber 11

    Squat: Raw
    25x10,5 (55 lbs)
    75x5 (165 lbs)
    85x5 (187 lbs)
    95x5 (209 lbs)
    105x5 (231 lbs)
    115x5 (253 lbs)

    Belt Squats
    25x5 (55 lbs)
    50x5 (110 lbs)
    75x5 (165 lbs)
    100x8 (220 lbs)

    GMs: SSB
    bar x10x2


    Stopped here. I have to do (for now) belt squats before GMs. Belt squats seem to stretch my lower back into traction & help alleviate pain. I tried doing GMs before hand & I couldn't at all due to the pain. It makes a difference.

    I wanted to add in GHRs & Reverse Hypers, but I'll get to it when I can handle more volume. I need to get in core work first.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #2
    Registered User detazathoth's Avatar
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    Another former T-Nation poster?

    I'm in.
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  3. #3
    God of Slowdown Synthetickiller's Avatar
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    Originally Posted by detazathoth View Post
    Another former T-Nation poster?

    I'm in.
    Ha. Yep. I originally posted on Deepsquatter back in the day, may it RIP.

    My old log is still there I think, so you can search for it if you like.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #4
    God of Slowdown Synthetickiller's Avatar
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    Week 0: Day 2
    Bench

    Weight: 214.2 lbs

    Bench: Raw, Fat Grips
    20x10x2 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs)
    85x5x4 (187 lbs)

    CG Bench: Zig Zag Bar
    77.5x8x3 (170 lbs) Med, Close, Wide girps

    DB Rows:
    100s x10x3

    Pull Downs: Triangle
    25x10 (55 lbs)
    50x10x2 (110 lbs)


    This was more of a pump day. Fat grips really forced front delt activation. I wasn't expecting that.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #5
    God of Slowdown Synthetickiller's Avatar
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    Week 0: Day 3
    Deadlift/Overhead

    Weight: 215.2 lbs

    OHP: Swiss Bar
    25x10 (55 lbs)
    55x8x5 (110 lbs); Grips: Med, Wide, Close, Wide, Med

    Had to stop here to deal with the land lord & run errands.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  6. #6
    God of Slowdown Synthetickiller's Avatar
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    Week 0: Day 4
    Assistance Squat/Bench

    Front Squat:
    20x5 (44 lbs)
    45x5 (99 lbs)
    55x5 (110 lbs)
    65x5 (143 lbs)

    CG Bench: Swiss bar, Med Grip
    20x20 (44 lbs)
    45x10 (99 lbs)
    75x8x4 (165 lbs)

    GHR:
    6x2 (slight push off)

    DB Press:
    75's x6, x8

    Push Downs: full rom
    25x8x2 (55 lbs)
    25x8 (55 lbs) used Globes





    Front squats were light because, for lack of a better term, I suck at them. I have a goal of getting them to 125kg by the end of 2014.
    Bench was solid & semi-light.
    GHRs were hard. Gotta get back to 5kg for 10 reps.
    DB Presses were harder than they should have been. I'll keep working on it.
    Push downs were full range, starting from arms above my head. Works well to hit both functions of the tricep. Holding the globes forces ridiculous contraction. I'll only use them from now on.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  7. #7
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 1
    Squat

    Weight: 215.2 lbs

    Warm up:
    My own version of Limber 11

    Squat:
    20x10x2 (44 lbs)
    75x5 (165 lbs)
    95x3 (209 lbs)
    125x3 (275 lbs)
    150x0 (331 lbs) add knee wraps. Back pain
    150x3 (331 lbs) add knee wraps
    150x3 (331 lbs) add knee wraps
    150x3 (331 lbs) no knee wraps
    150x3 (331 lbs) no knee wraps
    150x0 (331 lbs) Back said no, so I backed off

    GMs: SSB
    Bar x6x2
    50x6x3 (110 lbs) Held onto cage

    Cut it short here. SI was not happy w/ the weight & volume. I'll have to work back to it. Wraps were odd. Strangulator warps have very little stretch. I need to get a pair of convicts or something else that's more elastic vs cast-like.

    Squats were solid. A far cry what my best (best work sets were 230kg for triples), but I'm working back there. GMs work out fine. I could only handle plates on the bar while holding the cage for stability. I was able to get great hamstring activation. I have to gradually add in GHRs, Calf raises & reverse hypers.

    No core work today. I should start that tomorrow.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  8. #8
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 2
    Bench

    Weight: ???

    Bench:
    20x20 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) Pauses start here
    95x3 (209 lbs)
    115x3x5 (253 lbs) EASY

    DB Press:
    75's x10
    100's x8
    100's x8

    Zig Zag Bar Press: Med Grip
    57.5x8 (127 lbs)
    77.5x8 (171 lbs)
    97.5x8 (215 lbs)

    DB Rows:
    100's x10x3

    Pull Downs: DD Handle
    25x10 (55 lbs)
    35x10 (77 lbs)
    50x10 (110 lbs)

    Tricep Press downs: V bar, globe grip. DROP SET, 15 sec rest
    25x10 (55 lbs)
    20x8(44 lbs)
    10x10 (22 lbs)

    Core Work...

    Bench was easy. Weight is almost too light. I'll see how next week at 85% is. DB press is a huge improvement. I need plates now to get above 100 lbs each. Zig Zag Presses a great for a change & to get volume in. I'll build up this movement. DB Rows will need to be increased like DB Press as well. Pull downs & Presses are also working well. Overall, great first day back on bench.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  9. #9
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 3
    Deadlift

    Weight: ???

    Deadlift:
    75x5 (165 lbs)
    95x1 (209 lbs)
    125x3x4 (275 lbs) Stopped here. That's all my back could take

    OHP: Swiss Bar
    bar x10
    45x5 (99 lbs)
    55x5x5 (121 lbs)

    Belt Squat:
    50x10 (110 lbs)
    100x10 (220 lbs)
    120x10 (264 lbs) Equipment nearly failed. My TSS Rack is a POS. Never buy from him.

    Seated Cable Rows: D Handle
    25x10 (55 lbs)
    50x10 (110 lbs)
    70x10 (156 lbs)

    Shoulder Super Sets:
    Side Raises: 20s x10x3
    Rear Delt Flys: 5kg x10x3

    Cut it here. Deads will get better and much heavier as my core gets stronger. That's what's limiting me. Overhead will progress quickly with a 5x5 I think. Everything else was solid. I just need a good belt squat machine. TSS is complete junk. I need a new rack. My old EFS was 1000x better.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  10. #10
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 4
    Accessory Bench/Squat

    weight: ???

    SSB: Close Stance
    bar x5x2 (30kg)
    80x3x2 (176 lbs)
    90x3 (198 lbs)

    CG Bench: Swiss Bar, med grip
    bar x20 (15 kg)
    45x10 (99 lbs)
    75x5 (165 lbs)
    95x5x3 (209 lbs)

    Front Squats:
    20x5 (44 lbs)
    75x3x2 (165 lbs) These are HARD!

    DB Press:
    75's x15,10

    GHR:
    8x3 (push offs)

    Pull Downs: Swiss Bar, Supersets
    50x10,10,8 (wide, medium, close) (110 lbs)
    35x8,8,8 (wide, medium, close (77 lbs)

    This workout was to set the pace for assistance day & focus on upperback strength along w/ bench & lockout. Not much to discuss other than the squats need to progress 10 kg to 20 kg over the cycle. Bench needs to increase too. DBs need to increase in total volume.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  11. #11
    Sheikoed to Death Dogmai's Avatar
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    Knowing the program you were using I was about to ask whether you had considered running a 4 day cycle but then I saw your added assistance day.

    Soooo...carry on.
    GOLD COAST BARBELL POWERLIFTING TEAM

    Best Raw Comp Lifts @~91kg (200lb)
    Squat: 215kg
    Bench: 185kg
    Deadlift: 267.5kg

    IPF4LYF
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  12. #12
    God of Slowdown Synthetickiller's Avatar
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    Originally Posted by Dogmai View Post
    Knowing the program you were using I was about to ask whether you had considered running a 4 day cycle but then I saw your added assistance day.

    Soooo...carry on.
    No worries. I run an odd version. I know breaking up bench & squat is not how sheiko was intended, but it works better for my recovery.

    The assistance day just changes with what lifts I need help with or where I fail. My upper back strength is not good, so you see a lot of things (SSB mostly & rows/pull downs) to bring that up to par.



    Oh, I noticed in your sig mentioned weight x reps x sets. This always made sense to me, even before I did an Eastern style routine.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  13. #13
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 1
    Squat

    Weight: ???

    Squat:
    20x10 (44 lbs) add power pants
    75x3 (165 lbs)
    95x3 (209 lbs)
    125x3 (275 lbs)
    160x2x5 (352 lbs) Should have been 150kg for triples again, but I made a mistake. Still productive. Increasing the weight is actually a better transition for my rehabd

    GMs: SSB, held onto rack
    bar x5
    50x5 (110 lbs)
    80x5x3 (176 lbs)

    GHR:
    8,8,8 push offs
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  14. #14
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 2
    Bench

    Weight: ???

    Bench: Raw
    20x20 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) pauses start here
    95x4 (209 lbs)
    120x2,2,2,2,3 (264 lbs) easy

    DB Press:
    75's x10
    100's x10,10

    Zig Zag Press: Med Grip
    57.5x8 (127 lbs)
    77.5x8 (171 lbs)
    107.5x6 (237 lbs)

    DB Rows:
    100's x8
    100's x8
    100's x20

    Pull Downs: Swiss Bar
    50x8 (110 lbs) Wide
    60x8 (132 lbs) Wide
    70x6,6,6,6 (154 lbs) Wide, Wide, Med, Narrow
    50x8,8 (110 lbs) Med, Narrow (drop set) Burnt out & stopped.


    Good workout. Bench was too easy. Could have been 125kg. DB presses are much stronger now. 30 reps w/ 100s were hard, but managable.
    Rows were solid & I'll keep up the high rep stuff. Same w/ Pull Downs. I might move Tricep pushdown to another day. Maybe on overhead press to give my shoulders a break.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  15. #15
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    Week 2: Day 3
    Deadlifts

    Weight: ???

    Deads:
    75x3 (165 lbs) add power pants
    95x1 (209 lbs)
    125x3x2 (275 lbs)
    145x1x2 (319 lbs)

    Still can't get 319 for a double. It's just going to take more time to rehab, but at least I can pull 3 plates still.

    Week 2: Day 4
    Accessory Bench/Squat

    Weight:???

    Oly Squat: SSB
    bar x5x2 (30kg)
    80x3 (176 lbs)
    90x3 (198 lbs)
    90x5 (198 lbs)

    CG Bench: Swiss Bar
    bar x20 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs)
    95x5 (209 lbs)
    95x5 (209 lbs)
    100x5 (220 lbs)

    Front Squat: CSB
    bar x5 (66 lbs) bar hits my throat & can't breath

    CSB: Medium Stance, high bar
    bar x5 (66 lbs)
    80x5 (176 lbs)
    100x5 (220 lbs)

    Tricep Push Downs: V Bar Globes,
    50x10
    70x10
    drop set (15 sec rest)
    60x10
    50x10
    40x8
    30x8

    Fat Curl Bar
    bar x10 (15 lbs)
    35x10
    55x10
    Drop Set: 15 sec rest
    75x8
    55x8
    35x8

    Burnt out stopped here.

    Solid workout. Working up on squat volume will help. I'll keep moving the weight & volume up slowly. CSB for oly squats is impossible. The bar rests against my throat. High bar was alright. I'll use that for now with a medium stance. All other work was solid.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  16. #16
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    Week 3: Day 1
    Squat:

    Weight: 214.2 lbs

    Squat:
    20x10 (44 lbs) add power pants
    75x3 (165 lbs)
    95x3 (209 lbs)
    125x3 (275 lbs)
    160x3x2 (352 lbs)
    170x2x2 (374 lbs) didn't do 3rd set due to back pain.

    GMs: SSB, held onto rack
    bar x5
    50x5 (110 lbs)
    70x5 (154 lbs)
    90x5x2 (198 lbs)

    GHR:
    8,8 less of a push off. Can fall all the way without catching myself. Big improvement.

    Squats are solid, 170kg for 2x2 is a large improvement too, despite skipping the 3rd set. GMs & GHRs are getting stronger. Skipped calves due to lower back pain.

    All in all, I'm happy w/ my progress.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  17. #17
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    Week 3: Day 2
    Bench

    Weight: ???

    Bench: Raw
    20x20 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) pauses start here
    95x4 (209 lbs)
    120x2,2(264 lbs) easy
    125x3 (275 lbs) easy
    125x5 (275 lbs) I was probably good for 6 reps.


    Stopped here. Felt really run down & achy. I think if I felt normal, I could push 275x8.

    No more posts. Took the rest of the week off. The weather changes we had were terrible. 70F to freezing rain a few days is not normal here.

    Woke up Saturday to squat, something at the top of my thoracic spine felt like a release & I had a terrible ache which immediately because a stiff neck. I am posting this a week later. It's still not 100%. No maxing, again.

    I should be starting the week 0 tomorrow & just combining day 1 and 2 or something.

    I'm guestimating my maxes around 407 / 308 / 352. If I can get my core back up to snuff, I'll put 100 lbs back on my deadlift in a 4 to 5 cycles.

    This cycle is all about core work, staying healthy & finally getting in actual maxes.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #18
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    Squat
    Week 0: Day 1

    Squat:
    bar x5x2 (44 lbs)
    75x8 (165 lbs)
    75x8 (165 lbs)
    85x8 (187 lbs)

    Easy, good burn. Just light stuff. Plan on working towards "heavy" eights as these cycles progress. The sets of 5 before were too "close" to triples. I'd rather really push for reps & infuse the muscle with blood. Just a little shock to the CNS.


    Bench
    Week 0: Day 2

    Bench:
    20x20 (44 lbs)
    20x10 (44 lbs)
    Drop set: used 10 lbs plates so all weights are in lbs
    175x8
    155x8
    135x8
    115x10
    95x10
    75x10

    54 total reps. Only rest between sets was to remove plates. Big pump, lol. Feels good to get blood into all parts of the muscle. I might end up adding this in at the end of bench workouts.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  19. #19
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    Week 1: Day 1
    Squat

    Squat:
    bar x5x2 (30kg / 66 lbs) add power pants
    80x5 (176 lbs)
    115x4 (253 lbs)
    135x2 (297 lbs)
    155x3x5 (341 lbs) easy

    Belt Squat:
    50x8 (110 lbs)
    75x8 (165 lbs)
    102.5x10 (225 lbs)
    125x10 (275 lbs) easy. My rack probably can't handle much more.

    GMs: SSB
    bar x6 (30kg/66 lbs)
    50x6 (110 lbs)
    80x4 (176 lbs)

    Core work...


    Quit. Tested out a prototype Iron Wolfe SS Squat bar. It's a beast. I want the final version. Amazing for low bar. It won't budge.

    Squats went well. Much easier than expected. I need to have a dedicated belt squat machine built. GMs were still done holding onto the rack. I hope to get core work up to a point that I can do them w/o support.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  20. #20
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    Week 1: Day 2
    Bench:

    Bench:
    bar x20, 10 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) Pauses start here
    95x4 (209 lbs)
    110x3 (242 lbs)
    125x3x5 (275 lbs) not bad!

    DB Press:
    100s x8
    100s x8
    120s x5

    Bench: Drop set; Iron Wolfe SS Prototype Bar
    155x10
    135x10
    115x10
    95x10 Big pump, lol

    DB Rows:
    100s x10
    130s x10
    150s x0 (back didn't feel up to it)

    Tricep Push Downs
    25x10
    50x10
    Drop set:
    75x10
    50x10
    25x10

    Good workout. 275 is easy for triples now. Taking the chance & jumping up 5kg this cycle was the right decision.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  21. #21
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    Week 1: Day 3
    Deadlift/OHP

    Deadlift:
    75x3 (165 lbs)
    95x1 (209 lbs)
    125x1 (275 lbs)
    145x3 (319 lbs)

    OHP: Zig Zag Bar
    Bar x10 (15 lbs)
    65x5
    90x5
    120x5x5

    Zercher Squats: CSB
    bar x5 (30kg/66 lbs)
    80x5x3 (176 lbs)

    Quit here. Back was burn out & slightly tweaked. Finally did a multiple rep set with over 300 lbs. OHP went well & bringing back zerchers will build core strength & should help my deadlift, especially my upperback strength.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  22. #22
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    Week 1: Day 4
    Squat/Bench Assistance

    Oly Squat: SSB
    bar x5x2 (30kg/66lbs)
    80x3 (176 lbs)
    90x3 (198 lbs)
    100x3 (220 lbs)

    CG Bench:
    bar x20
    45x5 (99 lbs)
    75x5 (165 lbs)
    100x5x3 (220 lbs)
    100x5x2 (220 lbs) add fat grips

    GHRs:
    6,6,6

    Curls:
    40x8
    50x8
    60x8
    70x8

    Cut it here.

    Finally able to squat 100 kg atg. Felt good, despite my SI hurting. GHRs actually stopped the pain altogether. CG Bench was easy. I plan on making 5kg jumps her workout, so starting at 220 and finishing around 115kg possibly (253lbs) we'll see. 242 is the goal w/ anything being a bonus. Curls are just to balance out the arms.

    I'll figure out how to add in more lifts & balance everything out as I can increase volume.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  23. #23
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    Week 2: Day 1
    Squat

    Squat:
    25x10x2 (55 lbs)
    80x5 (176 lbs)
    100x0

    Right knee had a terrible shooting pain, so I quit before any chance of injury.

    Week 2: Day 2
    Bench

    Bench:
    barx20x2 (44 lbs)
    50x10 (110 lbs)
    80x5 (176 lbs) pauses start here
    95x4 (209 lbs)
    110x3 (242 lbs)
    132.x5x2x4 (292 lbs)
    132.5x5 (292 lbs)

    Ran out of time. Can't believe I got 6 reps w/ 125kg and now 5 w/ 132.5 kg. I should be good for at least 145kg+, but we'll see. Most sets felt heavy, but after the 2nd set, my body started getting used to the heavier weight on the worksets.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  24. #24
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    Week 2: Day 3
    Deads/OHP

    Deads:
    75x3 (165 lbs)
    125x1 (275 lbs)
    147.5x0 (324 lbs) Back just couldn't handle it

    OHP: Zig Zag Bar
    20x10x2
    70x5
    120x3
    125x3
    130x3
    135x3
    140x3
    145x3
    150x3
    157.5x3 (excuse to use my 1.25 lbs plates)




    Week 3: Day 1

    Squat:
    27.5x5x2 (60) add briefs
    82.5x3 (181 lbs)
    102.5x3 (225 lbs)
    132.5x1 (292 lbs)
    162.5x2 (358 lbs)
    172.5x2 (380 lbs)
    187.5x2 (413 lbs)

    Standing GMs: SSB
    bar x5 (30kg/66 lbs) holding onto cage
    bar x5 (30kg/66 lbs) not holding onto cage
    50x5 (110 lbs) not holding onto cage

    Stopped here. Finally repped over 400 lbs again. Small milestone in my recovery.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  25. #25
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    Week 3: Day 2
    Bench

    Bench:
    20x20 (44 lbs)
    50x10 (110 lbs)
    80x5 (176 lbs) pauses start here
    95x4 (209 lbs)
    110x3 (242 lbs)
    132.5x3x5 (292 lbs)

    Stopped here.

    Work sets are read as 3 reps x 5 sets.

    Quit as my joints were bothering me even before lifting. Just felt off today. I think it's partially a weather front passing through & my body still not used to heavier weights yet & my joints are letting me know loud & clear.

    Still a solid session & should set up for a decent 1RM. I want at least 145kg, but we'll see if I can actually warm up effectively to hit that or more.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  26. #26
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    Skipped Week 3: Day 3/4

    Week 4: Day 1
    Squat:

    Squat:
    30x5x2 (66 lbs) add inzer power pants
    80x3 (176 lbs)
    100x2 (220 lbs)
    130x1 (286 lbs)
    150x1 (331 lbs)
    170x1 (374 lbs)
    185x1 (407 lbs)
    200x1 (441 lbs)

    Finally hit double body weight since coming back to training. The weight wasn't hard. I just need more core work to stop psoas activation & cut down on pain. I think I have a shot at getting back to 500 again.

    Week 4: Day 2
    Bench:

    Bench:
    20x10x2 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) pauses start here
    95x3 (209 lbs)
    110x2 (242 lbs)
    125x1 (275 lbs) sorta heavy
    135x1 (297 lbs) heavier, but felt easier to move
    145x1 (319 lbs) felt like 135
    150x1 (331 lbs) almost tied an all time PR (152.5kg) slight effort vs 145kg

    I felt good to try 155kg, but decided to leave some left for an all time PR next cycle. I'll probably aim for 155kg - 157.5kg. Probably the easiest 150kg I've ever pressed.

    I'm just starting to feel like my old self, if only slightly, it's there for the first time in over a year .
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  27. #27
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Forgot to log my workouts

    Week 4: Day 2
    Bench

    Bench:
    20x20 (44 lbs)
    45x10 (99 lbs)
    75x5 (165 lbs) pauses start here
    95x3 (209 lbs)
    110x2 (242 lbs)
    125x1 (275 lbs)
    135x1 (297 lbs)
    145x1 (319 lbs) Felt like 135 lb
    150x1 (331 lbs) Easy, but slight strain

    Easy max effort workout. 152.5kg is an all time PR. I'll break that next cycle.

    Week 4: day 3
    Deadlift

    Deadlift:
    75x3x2 (165 lbs)
    95x1 (209 lbs)
    125x1 (275 lbs)
    145x1 319 lbs)
    165x0 (363 lbs)(miss just off the ground)
    165x1 (363 lbs)

    165kg should be easy. I should be closer to the 200kg mark, but my back is still the issue. Mostly mental preparedness made me miss the first attempt at 165. Gaining focus & pulling through what I thought would be an injury made the lift go smoothly.

    Ended this cycle w/ 200/150/165. Not horrible considering I'm still in rehab mode. 515/1135 for a total is pitiful for me though, lol.

    550kg+ / 1223 lb+ total is a realistic goal this cycle if I keep progressing.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  28. #28
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 1: Day 1
    Squat

    Squat: Low Bar, Iron Wolfe SS Prototype
    30x5x2 (66 lbs) add power pants
    80x5 (176 lbs)
    100x5 (220 lbs)
    120x4 (264 lbs)
    140x3 (308 lbs)
    160x3x5 (352 lbs) Pain, but had no doubt about finishing my work sets

    Belt Squats:
    215x10x3

    Standing GMs: SSB
    bar x6 (60 lbs) gripping the rack
    32.5 x6 (71 lbs)
    52.5 x6 (115 lbs) 4 fingers
    52.5 x6 (115 lbs) 3 fingers
    52.5 x6 (115 lbs) 2 fingers
    52.5 x6 (115 lbs) 1 finger
    52.5 x6 (115 lbs) no fingers (painful, but managed to stabalize)

    GHR:
    8,8,8 (lots of push off power; weak)

    Calf Raises: SSB
    102.5x10x3 (225 lbs)


    That's it. Called it again. Will update if I do core work. Solid workout. Getting back to my usual volume. Working through the pain is hard, but I'm making progress. My hamstrings are destoryed.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  29. #29
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 1 : Day 2
    Bench:

    Weight: 221.2 lb

    Bench:
    bar x20 (44 lbs)
    25x10 (55 lbs)
    50x10 (110 lbs)
    80x5 (176 lbs) pauses start here
    95x4 (209 lbs)
    112.5x3 (248 lbs)
    127.5x3x5 (281 lbs)

    DB Press:
    75's x10
    100's x10
    125's x4

    DB Rows:
    100x10
    100x10
    100x20

    Pull Down: Swiss Bar, widest grip (all in lb)
    80x10
    105x10
    130x10
    155x10

    Starnes Hex Press:
    45's x10x2

    Had a big lunch before lifting. Felt sluggish the entire workout. 281 for triples wasn't bad, but not the best either. DB Presses felt a little off. 125 lbs DBs are hard to load up by yourself & takes a lot of energy before ever pressing. Pull downs felt good &good volume. Starnes Hex presses will murder your pecs. I expect to be very sore tomorrow.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  30. #30
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,668
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    Week 1: Day 3
    Deadlift/OHP

    weight: 221.2 lb

    Deadlift:
    75x3x2 (165 lbs)
    95x1 (209 lbs)
    135x3x3 (297 lbs)
    137.5x3 (303 lbs) easiest pull/set

    OHP: Swiss Bar
    20x10 (44 lbs)
    45x5 (99 lbs)
    47.5x5 (105 lbs)
    50x5 (110 lbs)
    52.5x5 (116 lbs)
    55x5 (121 lbs)
    57.5x5 (127 lbs)
    60x5 (132 lbs)
    62.5x5 (138 lbs)
    65x4 (143 lbs) (failed on 5th rep) (44 reps, excluding warm ups)

    Zercher Squats:
    Bar x5 (66 lbs)
    85x3 (187 lbs)
    95x1 (209 lbs)

    Quit. Horrid head ache at this point. Deadlifts got better as the sets progressed. Core strength is increasing. I should be getting closer to 185/407 in 2 cycles, I hope. 137.5kg was faster/lighter than the previous 3 sets. Most of my deadlift issues are still SIJD, but also in my head. OHP was just trying to figure out where I stand on sets of 5. I can probably get 150x5 fresh. Overall volume for that movement was good. Decreasing reps, increasing weight over the cycle. We'll see where it goes. Zerchers are awesome. The increased weight is a huge improvement. I need some p*ssy pads to help. I only got 1 rep w/ 95kg b/c the bar kept shifting.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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