Synthetickiller's Skeiko

[Synthetickiller]

Week 2: Day 4
Squat/Bench Accessory

Warm up: Hip Circle 2.0

Oly Squats: Ivanko OBX, Raw
Hanging Leg Raises: 3
20x5x2 (44 lb)
75x5 (165 lb) (60 sec rest)
105x5 (231 lb) (60 sec rest)
137.5x3 (303 lb) (60 sec rest)
167.5x5 (369 lb) (2.5 min rest) (all time PR!) 11:09

Stopped here. Left shoulder wouldn't let me do any other movements, even front squats.
303x3 felt very solid in the hold. 369x5 was below parallel, but not by much. I could not sit deep into the hole. Still a PR. Hoping to get 400+x5 early on in 2018.

[Synthetickiller]

Week 3: Day 1
Squat
Warm up:Hip Circle 2.0 & shoulderok @10lb



Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 5
bar x3 (57 lb)
bar x3 (57 lb)
80x3 (176 lb)(60 sec)
140x3 (308 lb) (60 sec)
165x3 (363 lb) (60 sec)
195x3 (429 lb) (60 sec)
220x3x2 (484 lb)(2.5 min)
235x2x2 (518 lb/ 520 actual) (2.5 min)

Double Pause Squat: Duffalo Bar, Raw
Side to side jumps: 6
Leg Lifts: 3
185x6 (407 lb) (12 min rest)
190x4 (418) (2 min rest)
195x3(429/431 actual)(2 min rest) PR!

GMs: SSB:
GHRs: 5
GHR situps: 5
bar x5 (69 lb) (10 min rest)
158x5 (3 min)

Stopped here. Back was burnt out.

Squats were on point. felt solid. 520 moved better than 484. 520 moved super smooth. 247.5kg/545x2x2 next week.
Double Pause Squats went really good. First time having all 3 sets break the 400 lb barrier. 429/431 is a big PR. I'm certain, I can break 450x1, raw. I guess a goal is to squat 500+ x1 raw (no belt) in 2018. SSB GMs felt like hell & stopped on the 3rd set.

Great session. I honestly can't believe how well the session went.

[Synthetickiller]

Week 2: Day 2
Bench

Warm up:
Hip circle 2.0
Shoulderok 10x5

Bench: Duffalo Bar
Pendlay Row: 135x2x3, 185x3, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3, 255x3 (pull to waist), 255x3
Psuedo Dragon Flags:3
barx5x2 (57 lb)
50x5 (110 lb) (60 sec rest)
80x3 (176 lb) (60 sec rest) pauses start here.
95x3 (209 lb) (60 sec rest)
112.5x3 (248 lb) (60 sec rest)
135x3x5 (297/299 actual) (90 sec rest) End at 5:02

Spoto Press: Duffalo Bar
Close Grip Pulldown:75x5, 100x5, 133x5
Dragon Flags: 3
105x5 (231 lb) (10 min)
115x5 (253 lb) (2 min)
125x5 (275 lb) (2 min)

Shut it down there.

Bench was ok. Weight moved, but didn't move extremely fast. Still good enough.
Spoto Press was also ok. Felt better than I expected. Happy to be doing 275x5 on these.

Felt a lot more core engagement on the dragon flags. Feeling good.

Got the work in. Taking it easy for New Years. Looking forward to 2018 being better than 2017. See you guys in the new year.

[thejosef]

Bring on 2018!

[Synthetickiller]

Week 3: Day 3
Deadlift/OHP

Warm up: Hip Circle 2.0

Conventional Deads: Rogue ODB, Raw, no belt
75x3 (165 lb)
75x1 (165 lb)
105x1 (231 lb)
125x1 (275 lb)
145x1 (319 lb) add straps
165x1 (363 lb)
185x1 (407 lb) PR!
200x1 (441 lb) PR!

Stopped here.
Conventional has always been hard on my back, but I decided to give it a go & rest as much as necessary for my back to recover. I've never pulled over high 300s in conventional, so this is a 50 to 70 lb PR. I am considering moving to a hybrid stance that's conventional, but wider with grip on the inside & not out like conventional, conventional deadlift. Hopefully, this will evolve over 2018 and i can break 500 on deadlift. Maybe even bring deadlift closer to my squat.

Can't beat 2 huge PRs in one session.

[thejosef]

Gees man, day 2 of 2018 and two massive PRs?! That's awesome. I'm beginning to think you might like that Rogue DL bar.

[Synthetickiller]

Week 3: Day 4
Squat/Bench Assistance

Oly Squats: Ivanko OBX, Raw
Hanging Leg Raises: 3
20x5x2 (44 lb)
75x5 (165 lb) (60 sec rest)
105x5 (231 lb) (60 sec rest)
145x3 (319 lb) (60 sec rest)
175x5 (386 lb) (2.5 min rest) (all time PR!)

Did not time this other than rest periods. Can't beat PRs!
Weight was HEAVY, but some how grinded through it. Very happy with this. 185kg/407 in 1 or 2 cycles.


Week 4: Day 1
Squat
Warm up:Hip Circle 2.0


Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 5
bar x3 (57 lb)
bar x3 (57 lb)
80x3 (176 lb)(60 sec)
140x3 (308 lb) (60 sec)
165x3 (363 lb) (60 sec)
195x3 (429 lb) (60 sec)
225x2x2 (496/500 actual lb)(90 sec)
247.5x2 (545 lb/547 actual) (2.5 min) PR for this setup
250x2 (551 lb / 553 actual) (2.5 min ) PR for this setup

Felt pretty bad this session. Could not get rid of hip/glute pain, despite ample coffee, water, and warm ups.
All movements through 225kg/496 moved well, but felt fairly bad. I couldn't get the proper setup with foot position. 247.5kg/545 moved well, strangely enough. I just kept taking notes of issues & dialed everything in. 250kg/551(553) moved just as well. Just guessing, I think 575x1 was doable today. Finishing the cycle would probably net me around 600 lb if I spent another 5 weeks peaking to get that extra 25 lb out of the training.

I'm very pleased that I can handle 550+ w/o a belt and I have no back pain. Great cycle, great outcome.

[Synthetickiller]

Gees man, day 2 of 2018 and two massive PRs?! That's awesome. I'm beginning to think you might like that Rogue DL bar.

Thanks dude. I just happened to be peaking this week & that's what happens.

The Rogue Bar is ok. I still have it, so might as well use it. I still HATE the ribbing. I'm not sure how much I get out of the bar tbh. I don't feel that it's enough since the weight is still below 500 or 600.

[Synthetickiller]

Week 4: day 2
Bench

Warm up: non

Bench: Duffalo Bar, raw
bar x10, 5
50x3 (110 lb)
80x3 (176 lb)
95x3 (209 lb)
115x3 (253 lb)
135x2x2 (297 lb)
145x2 (319 lb)
155x1 (341/343 actual)
162.5x0 (358/360 actual)

Just benched & nothing more. No super sets, nothing crazy & took decent rest times.
The super sets work & 3 to 5 minute rest periods felt like eternity.

Everything felt horrible! All sets felt bad, but moved well. 297x2x2 felt bad, but moved like butter. 319x2 moved like butter too. That's why I jumped to 341x1. Moved well & only slightly slowed down at the top. 358 just felt heavy & it pinned me. Still fun!

Rows are helping the "off the chest" strength. I need to get in more close grip work now & increase the close grip work.

Productive workout. Almost where I need to be.

[Synthetickiller]

Week 0: Day 1
Squat

Warm up: Hip Circle 2.0 & Shoulderok @ 10lb (needs to be higher now)

Start: 4:42PM
Finish: 5:50PM

Double Pause Squat: Duffalo Bar, Raw
Jumps: 3
Leg Lifts: 3
bar x5
80x3 (176 lb) (60 sec rest)
100x3 (220 lb) (60 sec rest)
125x3 (275 lb) (60 sec rest)
150x3 (331 lb) (60 sec rest)
175x6 (386 lb) (2 min rest)
180x4 (396 lb) (2 min rest) not recovered
185x3 (407 lb) (2 min rest) slightly better recovered (finish: 5:12pm)

GMs: Ivanko OBX-20kg
GHRs: 5
GHR situps: 5,5, 10x10
75x5 (165 lb) (12 min rest)
100x5 (220 lb) (3 min rest)
125x5 (275 lb) (3.5 min rest) finish @ 5:50PM

1hr 8min to complete.

Double Pause Squats felt better than I expected. 175kg/386 x6 felt better than expected with quality depth. 396 and 407 moved just as well, respectively. I had issues recovering from the set of 6 set, but it didn't effect the routine.
GMs felt better than expect. ROM isn't the best, but I need to stretch. 275x5 felt pretty good considering how 220x5 felt.
GHRs didn't feel great at all. I have to get used to them as I took too much time away from the movement.

Overall, I took a little more time on recovery for the last moment (GMs) because it's a deload week. I'm feeling decent and ready for bench tomorrow.

Workout RPE: Mailbox

[Synthetickiller]

Week 0: Day 2
Bench

Warm up:
Hip circle 2.0
Shoulderok 15x5 (2 sets)

Start Time: 12:45Pm
End Time:2:00pm

Spoto Press: Duffalo Bar
Wide Grip Pulldown:50x5x2, 60x5, 75x5, 85x5 100x5, 143x5
Dragon Flags: 3
bar x5x2 (60 sec)
50x5 (110 lb) (60 sec)
80x5 (176 lb) (60 sec)
100x5 (220 lb) (90 sec)
110x5 (242 lb) (90 sec)
120x5 (264 lb) (90 sec) (widest competition legal grip)

Pec Flys & Dumbbell Pullovers
20s x8 & 20s x8
20s x8 & 20s x8
20s x8 & 30s x8

Curl Drop Set: Curls bar, 30 sec rest
62.5x10, 9, 8, 7, 6, 5, 4, 3, 2 & 1
55 total reps

Great deload!
Spoto Presses moved really well! 120kg felt just about right. The extra wide grip felt weird & had more pec recruitment. Not sure if I'd want to throw those in more or not.
Pec Flys really put stress on the tendons. I kept the reps light.
Dumbbell Pullovers were not as good as I thought. I might end up doing one dumbbell at a time or using my swiss bar.
Curls felt great, as usual.

[Synthetickiller]

Week 0: Day 3
Deadlift/Overhead Press & accessory
Warm up: Hip Circle 2.0 & Shoudlerok @ 15 lb

Zercher Squats: CSB
Jump x3
Leg lifts: 3
bar x3 (71 lb)
bar x3 (71 lb) (60 sec rest)
191x3 (60 sec rest)
234x1 (60 sec rest)
279x1 (60 sec rest)
323x1 (60 sec rest)
366x1 PR! (90 sec rest)
410x0 (2 min rest)
125x1 (275 lb) From floor

OHP: Ivanko OBX-20kg
Chins: 1
Leg Lifts: 3
bar x6x2 (44 lb) (60 sec rest)
30x6 (66 lb) (60 sec rest)
45x6 (99 lb) (60 sec rest)
57.5x6 (127 lb) (60 sec rest)
62.5x6 (138 lb) (5 sets) (90 sec rest)

Zercher Squats moved very well. Tried to determine a 1RM. 336 moved like butter. 388 was very possible. Attempted 410 and the pressure after unracking was unreal. Any breathing results in no way to bring in more air. You feel squeezed by an anaconda.
Zercher Squats from floor were impossible. Because I am not racking the bar to my lap first (CSB) you're just in a deeper squat position from the bottom. I'm pleased I could even get 275 into the rack.
OHP went well. Ton of volume. I am running a 16 week cycle to bring my OHP to acceptable levels. This is a 3 month experiment, if I can manage it.

RPE: Wintry Mix!

[Synthetickiller]

Week 0: Day 4
Squat/Bench Assistance

Warm up: Hip Circle 2.0 & Shouldrok @ 15lb

Start: 3:57PM

Oly Squats: Ivanko OBX, Raw
Hanging Leg Raises: 3
20x5x2 (44 lb)
75x5 (165 lb) (60 sec rest)
105x5 (231 lb) (60 sec rest)
145x3 (319 lb) (60 sec rest)
165x5 (363 lb) (2 min rest) 4:18

Front Squats:Ivanko OBX, Raw
Hanging Leg Raises: 5
75x5 (165 lb) (6 min rest)
90x5 (198 lb) (2 min rest)
105x5 (231 lb) (2 min rest) 4:44

SSB Squat:
299x6 (8 min rest)

Stopped here.

Didn't feel the best going into this session.
Oly Squats went way better than expected. My right knee wasn't bothered at all. 165kg/363 x5 moved much more easily than I expected.
Front Squats also moved much more efficiently than I expected. 105kg/231 was super smooth. Felt way too easy. This is a great sign.
SSB squats were way too heavy, lol. I wanted to see how I would handle basically 300 lb. At the 6th rep, I felt a crazy pump & was getting light headed. I will try to get 8 reps next week.

Skipped the bench portion due to a migraine which won't go away & I still have as I type this.

RPE: Excedrine

[thejosef]

Nice to see you're getting into RPE. Lol.

[Synthetickiller]

Week 1: Day 1
Squat
Warm up:Hip Circle 2.0 & shoulderok @15lb

Start Time: 1:09 PM
End Time: 5:16 PM

Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 5
bar x3 (57 lb)
bar x3 (57 lb)
85x3 (187 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 1:35pm
225x1 (496lb/498 actual)(90 sec) End

Right knee hurt too much to continue. My right knee is swollen, so I have to get to the bottom of this. I will take a week off & see what I can do. 225kg moved very well. Just no need to flirt with injury.

RPE: Knee Grow

[Synthetickiller]

Week 1: Day 1
Squat
Warm up:Hip Circle 2.0

Start Time: 1:43 PM
End Time: 2:29 PM

Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 5
bar x3 (57 lb)
bar x3 (57 lb)
85x3 (187 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 2:08pm
225x3x5 (496lb/500.5 actual)(90 sec) 2:29pm

Stopped here.

Right knee did not feel good attempting pause squats with 396x6. I tried good mornings with the bar, but I was too worried I'd have a problem & just shut the workout down there.

Squats felt pretty good. I have to bring my toes in a bit so I was not westside/ all posterior chain in setup. This didn't feel bad & I was still able to sit back, but not turn on the quads too much, creating some knee valgus. 500x3x5 (5 sets of 3) moved really well. The last set moved like a hot knife through butter.

Weight is 500.5 and not 496 b/c the bar is 57 lb (i count it was 55 lb normally) and the collars are 2.5 lb, so 500.5lb.

RPE: Ignore RPE

[Synthetickiller]

Week 1: Day 2
Bench
Warm up: Hip Circle 2.0 & Shoulderok @ 15lb

Start Time:9:30 PM
End Time: 10:23 PM

Bench: Duffalo Bar
BB Row: 135x5x3, 185x3x2, 195x3, 205x3, 215x3, 225x3, 235x3, 245x3
Psuedo Dragon Flags:3
barx5x2 (57 lb)
50x5 (110 lb) (60 sec rest)
82.5x3 (182.5 lb) (60 sec rest) pauses start here.
100x3 (220 lb) (60 sec rest)
115x3 (253 lb) (60 sec rest)
132.5x3x5 (292 lb/294 actual) (90 sec rest, 2 min on last set) Stopped here

Started really late & it has been a really long day (shower leaked from 2nd floor into 1st).
Bench went great, considering I was bloated on coffee at 9pm at night, lol. 132.5kg/292/294 moved like a hot knife through butter. Played with thumb over, under and middle finger on ring vs ring finger. For anyone curious, yes, thumber under & gripping makes a big difference in tightness and maintaining form. Middle finger on ring was a little harder (harder to tuck elbows). Despite being tired & bloated, everything felt very stable.
Rows felt solid. This is due to sleeping on a quality bed & getting good sleep for the first time in 5 years. The weight didn't feel heavy till 235.
Dragon Flags are getting stronger. I feel way more stable.

RPE: Never enough coffee!

[Synthetickiller]

Week 1: Day 3
Deadlift/Overhead Press & accessory
Warm up: Hip Circle 2.0 & Shoudlerok @ 15 lb

Conventional Deadlift
Leg lifts: 3
75x3 (165 lb) (60 sec rest) Double Overhand Grip
75x1 (165 lb) (60 sec rest)
105x1 (231 lb) (60 sec rest)
125x1 (275 lb) (60 sec rest)
145x1 (319 lb) (60 sec rest)
160x2x5 (352 lb) (90 sec rest) used straps

OHP: Ivanko OBX-20kg
Chins: 1
Leg Lifts: 3 (5 on all 5 work sets)
bar x6x2 (44 lb) (60 sec rest)
30x6 (66 lb) (60 sec rest)
40x6 (88 lb) (60 sec rest)
55x6 (121 lb) (60 sec rest)
65x5 (143 lb) (5 sets) (90 sec rest) 8:22

Z Press: Ivanko OBX-20kg
Chins: 3

45x10 (99 lb) (5 min rest)
50x8 (110 lb) (2.5 min rest)
55x6 (121 lb) (2.5 min rest)

Accessories Supersets:
Rear Delt Flys: 20s x10, 12
Rear Delt Pulls: doubled light band x10, 2 doubled light bands x10 + single light band x10

Conventional Deadlift felt better than expected. Through 145kg/319 was normal, conventional deadlifts. 160x2x5 (352 lb) were pause deadlifts. They felt better than I thought & allowed me to really get my shoulders back & pulled everything in more tightly.

OHP felt very solid & moved well. Weight moved very well. Form felt solid.
Z Press felt really good. I was surprised that my core held up. I'm liking the higher rep range (for now)

RPE: Menthol Ammonia

[Synthetickiller]

Week 0: Day 4
Squat/Bench Assistance

Warm up: Hip Circle 2.0 & Shouldrok @ 15lb

Oly Squats: Ivanko OBX, Raw
Hanging Leg Raises: 3
20x5x2 (44 lb)
75x5 (165 lb) (60 sec rest)
105x5 (231 lb) (60 sec rest)
125x5 (275 lb) (60 sec rest)
145x3 (319 lb) (60 sec rest)
170x5 (374 lb) (2 min rest)

Front Squats:Ivanko OBX, Raw
Hanging Leg Raises: 5
75x5 (165 lb) (10 min rest)
92.5x4 (203 lb) (2 min rest)
110x5 (242 lb) (2.5 min rest)

SSB Squat:
301x8 (10 min rest) PR

Break

CG: Swiss Bar
bar x5x2 (35 lb)
45x5 (99 lb)
75x5 (165 lb)
95x5 (209 lb)
115x3 (253 lb)
130x1 (286 lb)
145x1 (319 lb) PR!

Solid session.
Oly Squats went extremely well. My right knee cooperated, although it was a little swollen. No pain. 170kg/374 moved very well. This is only 5kg/11 lb off my max. I'l be debating about 180/182.5kg on week 3. If my knee cooperates, I might try to break 400 for once.
Front Squats were a mixed bag. Missed the 5th rep on the 2nd set as it rolled too far forward. On the 3rd set I was finally able to feel that nesting area where the bar can sit behind the delt. Felt amazing. 110kg/242 moved too easily this way. I will easily break 300 this year once I get the feeling & form down better. 160kg+ will be the goal for the year if I had to throw out an entirely random number.
SSB Squats were crazy. I'm getting way better at this movement. It's taxing, but well worth it. almost up to 300x10. I will continue to do undulating periodization. 310-320 x6 to start the next cycle and just try to put 10 to 20 lb on the lift and work towards a set of 10. Eventually, 185kg/407 x10 is the semi-long term goal. PRs are fun!

CG Swiss Bar pressing went great. Sets of 5 give me too much of a chest pump, akin to a Tate press or Hex Press. Dropping down to triples and singles worked very well for peaking. 145kg/319 for a 1rm is conservative. I think I am good for 150kg/331 if I really plan it out & get proper rest. I will still base my 1RM off of 145kg/319 and move on.

[Synthetickiller]

Week 2: Day 1
Squat
Warm up:Hip Circle 2.0 & Shoulderok @ 15lb

Start Time: 12:35 PM
End Time: 2:29 PM

Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 5
bar x3 (57 lb)
bar x3 (57 lb)
90x3 (198 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 1:02pm
225x3x5 (496lb/500.5 actual)(90 sec) 1:26pm

Double Pause Squat: Duffalo Bar, Raw
Jumps: 3
Leg Lifts: 3
180x6 (396 lb) (10 min rest)
185x4 (407 lb) (3 min rest)
192.5x3 (424 lb) (3 min rest) 2:00PM Miss racked

GMs: Ivanko OBX-20kg
GHRs: 5
GHR situps: 5,5, 10x10

Crazy session.
Competition Squats felt good. 500 for a total of 15 reps felt great. Every set only got better.
Pause Squats from hell is more like it. I'm getting bad knee valgus, although I'm not having pain. 424 was solid, but I miss racked the right side. I decided to cut it short. My back is sore across the ribs under the shoulder blades all across. No injuries, no pain, just some soreness. No biggie. I'll see how bench goes tomorrow.

RPE: Steinborn Lift

[Synthetickiller]

Week 1: Day 1
Squat
Warm up:Hip Circle 2.0 & Shoulderok @ 15lb

Explosive Jumps: 3 per set
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
85x3 (187 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 1:02pm
225x3x5 (496lb/500.5 actual)(90 sec through 2nd set)

Double Pause Squat: Duffalo Bar, Raw
Jumps: 3
Leg Lifts: 3
Skipped

GMs:SSB
bar x5
190x0

Shut it down. At that point my back simply said...



New Rack, New Problems.
The J-cups on this rack are deeper (especially the lip). I'm simply not used to it, so I had to shut everything down, strip the bar, move the j-cups & continue. I was having issues clearing the bar over the lip. My back was burnt out after all this. I took off 3 weeks, so that's a normal side effect for me. Next week should go back to normal. I didn't bother to time the recovery sets as I needed all I could get & getting the work in was much more important than keeping rest periods down to 90 sec. I took 3 to 5 minutes. Felt like an eternity by comparison.

Squats as a whole moved well for taking 3 weeks off & being somewhat atrophied. Next week will be back to normal.

[Synthetickiller]

Week 1: Day 1
Squat
Warm up:Hip Circle 2.0 & Shoulderok @ 15lb

Explosive Jumps: 3 per set (5 hops on heavy sets)
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
85x3 (187 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 1:02pm
225x3x5 (496lb/500.5 actual)(90 sec)

Double Pause Squat: Duffalo Bar, Raw
Side Jumps: 3 sets
Decline Bench Situps: 5
180x6 (396 lb) (20 min rest)
185x4 (407 lb) (3 min)
190x3 (418 lb) (3 min)

GMs: Wide Stance, Iron Wolfe Squat Bar
GHR: 5
GHR Situps: 5
bar x5 (55 lb) (10 min rest)
80x5 (176 lb) (3 min)
130x5 (286 lb) (3 min)

Using a new, well built rack is such a luxury.
Squats felt pretty good. Way better than last week. I was not having as many recovery issues this week. I had some right hip movement in the hole.
Double Pause Squats were exhausting & I had some issues w/ the bar sliding down my shirt, but nothing major. Overall, decent volume/weight for the 1st week back.
GMs with the Iron Wolfe were great! It's a very fun bar to use that never shifts or moves. It's a 2 shirter. Wide stance felt different as the hamstring-glute tie in gets wrecked, but the main belly of the hamstrings do not. Not sure how to treat this if I should cycle wide stance, close/medium stance every 3 weeks or what.
GHRs were not as strong as they have been, but they will get there.

Solid training session coming from back from not lifting for a while. Hope that this will be the trend from now on.

RPE: 7 Bananas

[thejosef]

Need more pics and videos up in here.

Hope all is well with the house & new rack/gym!

[Synthetickiller]

Week 1: Day 2
Bench

Warm up: Hip Circle 2.0 & Shoulderok @ 15 lb

Bench: Duffalo Bar
BB Row: 70x3x3 (156 lb), 90x3x2 (198 lb), 205x3, 215x3, 225x3, 235x3, 245x2x2
Psuedo Dragon Flags:3
barx5x2 (57 lb)
50x5 (110 lb) (60 sec rest)
82.5x3 (182.5 lb) (60 sec rest) pauses start here.
100x3 (220 lb) (60 sec rest)
115x3 (253 lb) (60 sec rest)
132.5x3x5 (292 lb/294 actual) (90 sec rest)

Spoto Press: Duffalo Bar
Seated Rows: 50s x5
Decline Situps: 5
100x5 (220 lb) (10 min)
110x5 (242 lb) (2 min) middle finger on ring, strained pec
120x4 (264 lb) (2 min)

65° Incline Press: Swiss Bar
75x5x3 (165 lb)

Bench went very well despite being detrained. No strength loss, oddly enough.
Spoto Presses were solid, but slightly straight my right pec moving my grip out. Good enough volume.
Incline Press was probably too high, but still good volume & weight.

[Synthetickiller]

Week 1: Day 3
Deadlift/Overhead Press & accessory
Warm up: Hip Circle 2.0

Hybrid/Sumo Deadlift
Leg lifts: 3
75x3 (165 lb) (60 sec rest) Double Overhand Grip, hybrid "ed-coan like" stance
75x1 (165 lb) (60 sec rest)
105x1 (231 lb) (60 sec rest)
125x1 (275 lb) (60 sec rest)
145x1 (319 lb) (90 sec rest) Pauses start here, double overhead
165x1 (363 lb) (90 sec rest) Paused, double overhad
186x1 (409 lb) (2 min rest) wider, straps, forgot to pause lol

Zercher Squats: CSB
Jumps: 3
Leg Raises: 3
191x1 (10 min)
234x1 (2 min)
310x2 (2 min)
310x (3 min)

Reverse Hypers: Flat
90x15
90x15

45° Oblique Raises:
55s x10


OHP: Ivanko OBX-20kg
Chins: 1
Leg Lifts: 3 (5 on all 5 work sets)
bar x6x2 (44 lb) (60 sec rest)
45x6 (88 lb) (60 sec rest)
55x6 (121 lb) (60 sec rest)
65x5 (143 lb) (5 sets) (90 sec rest) 8:22

Z Press: Ivanko OBX-20kg
Chins: 2
Dead Bugs: 5
20x6 (44 lb) (10 min rest)
45x7 (99 lb) (3 min rest)

Accessories Supersets:
Rear Delt Flys:5kg/11lb x10, 20s x10, 20s x10
Rear Delt Pulls: 2 monster mini x10 x3

Deadlifts weren't great. I'll dial back to around 320 for sets.
Zercher Squats were hard. Not surprising.
OHP was also hard, but 36 total working reps is good volume
Z Press was hard as I was just burnt out.

[Synthetickiller]

Week 1: Day 4
Squat/Bench Accessory

Warm up: Hip Circle 2.0

Oly Squats: Ivanko OBX, Raw
Hanging Leg Raises: 3
20x5x2 (44 lb) (10:24)
75x5 (165 lb) (60 sec rest)
105x5 (231 lb) (60 sec rest)
140x3 (308 lb) (60 sec rest)
165x5 (363 lb) (2 min rest) 10:48


Front Squats:Ivanko OBX, Raw
Dead Bugs: 5
75x5 (165 lb) (10 min rest)
97.5x5 (214 lb) (2 min rest)

Squat: SSB
Skipped

CG Bench: Ivanko OBX-20kg, middle finger on inner ring
Seated Row (High Grip): 75x5 (6 sets)
Oblique Raise:5, 5, 20x5, 20x5, 55x5
20x5 (44 lb)
45x5 (99 lb) (60 sec)
75x5 (165 lb) (60 sec)
95x5 (209 lb) (60 sec)
115x5 (253 lb) (60 sec)
135x5 (297 lb) (2 min)

Speed Bench: Doubled monster minis, Ivanko OBX-20kg
bar x3
45x3x16 (99 lb) (30 sec rest, total time:11:18 ) (4,752 lb moved total)

Rolling Dumbbell Extensions:
20s x10
30s x8

Banded Triceps Pushdowns: Monster Mini
270 reps

Banded Curls: Monster Mini
50ish

Oly Squats went well, although they felt heavy for having taking so much time off of them. 363 still moved well enough.
Front Squats were not hard, but I skipped 120kg/264 as my lower back was just killing me. No SSB squats due to this.

CG Bench felt strange. I'm just not used to doing close grip with a normal bar anymore. 135kg/297 was hard. I was hoping for 145kg/319. I will work towards that.
Speed Bench felt great, despite doing heavy sets of 5 previously.
Rolling DB Presses hurt. 55s felt impossible. I'll have to get used to this movement again.
Banded push downs gave a great pump. I will work towards getting all 300 clean reps.
Banded curls felt good & helped my tendonitis a little. I will try to do these daily. Great biceps pump!

Good session considering how much fatigue my back has built up over the last week. I'll keep pushing forward.

RPE: 8 eggs

[Synthetickiller]

Week 2: Day 1
Squat
Warm up:Hip Circle 2.0 & Shoulderok @ 15lb

Start: 10:15
Finish: 12:03

Explosive Jumps: 3 per set (5 hops on heavy sets)
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
85x3 (187 lb)(60 sec)
142.5x3 (314 lb) (60 sec)
170x3 (374 lb) (60 sec)
197.5x3 (435 lb) (60 sec) 10:38pm
226x3x5 (499lb/502.5 actual)(90 sec) finish 11:00

Double Pause Squat: Duffalo Bar, Raw
Side Jumps: 3 sets
Leg Lifts: 5
185x6 (407 lb) (8 min rest)
190x4 (418 lb) (3 min)
195x3 (429 lb) (3 min) 11:32

GMs: Wide Stance, Iron Wolfe Squat Bar
GHR: 5
GHR Situps: 5, 5kg x10, 20 x10
80x5 (176 lb) (10 min)
110x5 (242 lb) (4 min)
140x5 (308 lb) (5 min)


Stretching & 5 dead bugs.


Secondary Workout:
SuperSet:
Reverse Hypers: 90x5,5,5
Oblique Raises: 20x10, 55x10, 75x5


Squats felt good. The minimal 1kg/2.2 lb increase is good for me mentally. Was nice to officially squat over 500 (502.5) for worksets.
Double Pause Squats are never fun, but I'm knocking on the door of 200kg/441 x3. Feels good.
GMs felt thick, solid, & tight. 140kg/308x5 moved well enough.
GHRs are feeling much more solid.


Solid session. Weights moved well. Just building the wall brick by brick.
Second session helped a lot. Reverse Hypers help a little with recovery. I need to get up to sets of 20 on these, then slowly increase the weight. Heavy oblique raises are what got my back stable & strong, so I'm going to do these daily. I'm already feeling better.

RPE: 5 lb of bacon

[Synthetickiller]

Week 2: Day 2
Bench

Warm up:Nope

Bench: Duffalo Bar
BB Row: 70x3x3 (156 lb),185x2x2 (198 lb), 205x2, 225x2, 235x2, 245x2, 260x2 (more upright), 275x1 (more upright)
Psuedo Dragon Flags:3
barx5x2 (57 lb)
50x5 (110 lb) (60 sec rest)
82.5x3 (182.5 lb) (60 sec rest) pauses start here.
100x3 (220 lb) (60 sec rest)
115x3 (253 lb) (60 sec rest)
140x2x5 (308 lb/310 actual) (90 sec rest)

Spoto Press: Duffalo Bar
Seated Rows: 55s x5
Decline Situps: 5, 20x5, 20x5
105x5 (231 lb) (10 min)
115x5 (253 lb) (2 min) middle finger on ring, strained pec
125x4 (275 lb) (2 min)

45° Incline Press: Ivanko OBX-20kg
75x5 (165 lb) (10 min)
85x5 (187 lb) (2 min)
95x5 (209 lb) (2 min)

45° Incline flys:
20s x10
20s x10
20s x10 (flat)

[Synthetickiller]

Week 2: Day 3
Deadlift/OHP

Warm up: Hip Circle 2.0
Sumo Deads: Rogue ODB, suit bottoms, no belt
Leg Raises: 3
75x1x3 (165 lb)
105x1 (231 lb)
125x1 (275 lb)
145x1 (319 lb)
165x1 (363 lb)
185x1 (407 lb)
205x0x2 (451lb)

OHP: Ivanko OBX-20kg
Chins: 1, 2 for each work set
Leg Lifts: 3
bar x5x2 (44 lb)
45x5 (99 lb)
55x5 (121 lb)
65x5x5 (143 lb)

Deadlifts felt horrible. 185kg/407 move well, but my lower back was screaming when attempting 205kg/451 At this point, I have to dial down to 80%. If I take the average of 185 & 205, then 80%, that puts me at 155/341 for work sets. I'd rather traing with 80% of 205, but 165kg/363 is pushing it a bit.
OHP was done the following day. I only did the work sets & cut as I was benching the next day. 65kg/143 moved like butter. I am liking the high volume. We shall see.

[Synthetickiller]

Week 2: Day 4
Oly Squats / Speed Bench

Oly Squats: Iron Wolfe Squat Bar
bar x5x2 (55 lb)
80x5 (176 lb)
110x5 (242 lb)
145x3 (319 lb)
170x5 (374 lb)

Front Squats: Ivanko OBX-20kg
75x5 (165 lb)
100x5 (220 lb)
120x5 (264 lb) PR!

CG Bench: Swiss Bar
Skipped.

Oly Squats went very well. I feeling pretty strong, all things considered.
Front Squats were awesome. Almost pulled my right lat again. Mobility work is a must!
Bench as a whole was skipped. My tendonitis is killing me. More rehab incoming.

RPE: Not enough plates!