Synthetickiller's Skeiko

[Synthetickiller]

Week 3: 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) 10:38pm
226x3x2 (499lb/502.5 actual)(90 sec)
240x2x2 (529 lb/ 531 actual) (2 min rest)

Double Pause Squat: Duffalo Bar, Raw
Side Jumps: 3 sets
Leg Lifts: 5
190x6 (418 lb) (10 min)
195x4 (429 lb) (3 min)
200x3 (441 lb) (3 min rest) PR!

GMs: Wide Stance, Iron Wolfe Squat Bar
GHR: 5
GHR Situps: 5
80x5 (176 lb) (10 min) Stopped here.

Squats were interesting. 502.5 for triples felt slow, heavy & awkward. Based on RPE, I should have quit here. 531x2x2 moved much faster, more fluidly. 556/562 for doubles will be interesting next week. RPE is trash. Come at me bro.
Double Pause Squats at 200kg/441 is a PR. I've been chasing this for some time.
GMs were a wash. My SI joint was just too fatigued, so I quit while I was ahead.

RPE: it really isn't a thing

[Synthetickiller]

Week 3: Day 2
Bench

Warm up:hip circle 2.0 & shoulderok @15 lb

Bench: Duffalo Bar
BB Row: 70x3x3 (156 lb),185x2x2 (198 lb), 205x2, 225x2, 235x2, 245x2,
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)
140x3,2 (308 lb/310 actual) (90 sec rest)

Stopped here. Tendonitis was too much to handle.


Extra Workout: Monday
Oblique Raises: 10, 55s x10, 75s x10

[thejosef]

Squats were interesting. 502.5 for triples felt slow, heavy & awkward. Based on RPE, I should have quit here. 531x2x2 moved much faster, more fluidly. 556/562 for doubles will be interesting next week. RPE is trash. Come at me bro.
Double Pause Squats at 200kg/441 is a PR. I've been chasing this for some time.
GMs were a wash. My SI joint was just too fatigued, so I quit while I was ahead.

RPE: it really isn't a thing

Nice job #RPEhater on the double pause squat PR. Those sound terrible.

[Synthetickiller]

Nice job #RPEhater on the double pause squat PR. Those sound terrible.

The set of 6 is utter hell. It's the worst set of this squat day, period. For as much of a weight drop (418 from 531, so a 113 lb drop), it's still harder due to the time under tension, and more so, the awful experience of overcoming momentum stoppage twice helps teach to push through sticking points w/o burning your CNS out in stuff like circa max phase that elite guys run with the conjugate method.

Lifting isn't easy, so I don't make it easy, LOL. I don't know of another way to progress, lol.

[Synthetickiller]

Week 3: Day 3
Deadlift/OHP

Warm up: Hip Circle 2.0

Speed Deads: Rogue ODB, raw
145x1x3
Add doubled Mini Bands
145x2 Sumo
145x2 Sumo
145x2 Sumo
145x2 Conventional
145x2 Conventional
145x2 Conventional

OHP: Ivanko OBX-20kg
Chins: 1, 2 for each work set (3 on last)
Leg Lifts: 3
bar x5x2 (44 lb)
45x5 (99 lb)
60x5 (132 lb)
70x4x6 (156 lb)

Tendonitis was flaring up, so I cut out z-press & accessory shoulder work.

Speed Deads were an eye opener. I haven't done these in forever. Great speed & felt good, but upper back lockout strength was lacking.
OHP, other than the tendonitis, the weight moved well. The higher volume at the beginning of this mini cycle has worked out very well. I was not able to handle 24 working reps at 155 before.

I am liking the speed deads as a mini deload before a big pull on week 4.

[Synthetickiller]

Week 3: Day 4
Skipped: Giving the the tendonitis a rest.

Week 4: Day 1
Squat

Warm up: Hip Circle 2.0

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
231x2x2 (509lb/511 actual)(90 sec) Miss Load
252.5x2 (556 lb / 558 lb actual) PR!
256x2 (564 lb / 566 lb actual) PR!


Finally, real progression!
Misloaded the first 2 sets to 510 vs 500. Still moved well. 252.5kg/556 moved way better than I expected. Bumped to 256kg/ 564. It moved very well. Surprisingly well. Looking at 260kg+ next cycle for doubles.

[thejosef]

252.5x2 (556 lb / 558 lb actual) PR!
256x2 (564 lb / 566 lb actual) PR!


Finally, real progression!
Misloaded the first 2 sets to 510 vs 500. Still moved well. 252.5kg/556 moved way better than I expected. Bumped to 256kg/ 564. It moved very well. Surprisingly well. Looking at 260kg+ next cycle for doubles.

Strong, man! Nice work.

[Synthetickiller]

Week 4: Day 2
Bench: Worked up to 330x1 (should have been 2x2). Tendonitis is kicking my butt.

Week 4: Day 3
OHP:
bar x5x2
45x5 (99 lb)
60x5 (132 lb)
75x5x5 (165 lb) PR

Routine called for 4x5, but ended up going 5x5. It's a PR, but almost everything this session should be a PR.

[Synthetickiller]

Extra Day: Friday

Curls: Ivanko OBX-20KG
25x6x6 (55 lb)

Will be working up 2.5kg/5lb per week till I fail. Then lower weight & move to 8x8. Once I fail that, 10x10, then recycle back up to 6x6

Week 0: Day 1
Squat
Warm up:Hip Circle 2.0

Double Pause Squat: Duffalo Bar, Raw
Side Jumps: 3 sets
Leg Lifts: 3
bar x3 (pauses start here)
75x3 (165 lb)
100x3 (220 lb)
125x3 (275 lb)
150x3 (331 lb)
180x6 (396 lb) Double Pauses start here
185x4 (407 lb)
190x3 (418 lb) (10 min)


GMs:CSB
GHR: 5
GHR Situps: 5, 20x5, 20x5
190x5
235x5
280x5

[Synthetickiller]

Week 0: Day 2
Bench

Spoto Press: Duffalo Bar
Banded DD Pulldowns: 7
Crunches: 5
bar x5
50x5 (110 lb)
80x3 (176 lb)
95x3 (209 lb)
105x5 (231 lb)
115x5 (253 lb)
125x5 (275 lb)


Week 0: Day 3
Deadlift/OHP

45° Hypers:
3 (2 sets)
25x3
70x3 (156 lb)
75x3 (165 lb)
185x3
215x3
235x3
265x3

Reverse Hypers: Flat
25x10 (3 sets)

OHP: Skipped


45° Hypers are a movement I've wanted to add in for a long time, but have been unable to program them until now. I'm going to follow what Pete Rubish does with these and eventually add in bands, a la westside, then start cycling various bars/resistance (bands/chains). I am curious if I can just program these in and restrict the number of deadlifts, as a whole. My SI joint would more than appreciate that.

The amount of muscle recruitment doing this movement is unreal.

As for my back, it's time to...
http://imgur.com/a/mvNcP

[Synthetickiller]

Week 0: Day4

Speed Squat: SSB & Light Band
Jump onto bench: 2
Leg Lifts: 3
Bar x2
Bar x2 add bands
191x2x5 (close stance) (45 sec rest)
191x2x5 (wide stance: feet under rack) (45 sec rest)

Front Squats: Ivanko OBX-20kg
bar x2 (3 min rest)
bar x2 + mini band (45 sec)
bar x2 + mini band + monster mini band (45 sec)
45x2 (99 lb) (1 min rest)
75x2x4 (165 lb) (narrow, wide, narrow, wide stance) (1 min rest)


GHR:
3, 3 (very strict)

Reverse Hyper: flat
25x10x2


Speed Bench: Ivanko OBX-20kg
bar x3
bar x3 + doubled mini band
bar x3 + doubled monster mini band
45x3x8 (30 sec rest) (doubled monster mini bands)

Flat Bench: Illegally wide grip
75x6x6 (165 lbs)

Incline DB Press: 30°
55s x15x2 (2 min rest)

Decline Rolling DB extensions:
30s x10 (20° decline) (2 min)
30s x10 (10° decline) (2 min)

Push Downs: monster mini band
Single set:
25 (close grip)
25 (wide grip)

Bent Over Row: Reverse Grip
75x10x2

Very long session.
Speed Squats were a welcomed addition. I haven't done these in forever. Close stance feels slow compared Wide stance, which moves like butter.
Speed Front Squats are entirely new. The 2 band combination makes 165 at the top feel extremely heavy at the top. Speed was great. Alternating stance felt great.
GHRs were hard, but I am getting to where I can do clean, unaided reps.
Reverse Hypers are really helping with my SIJD.

Speed Bench felt great. I will up the weight next week.
Bench @ 6x6 was awesome. Great pump. bumping the weight 5kg.
DB Pressing gave me a great pump.
Rolling DB Extensions: same ol' same ol. These work. Do them
Banded Press Down: at this point, everything feels fried, so 50 are enough for a solid burnout.
Reverse Grip Rows hit the lower late & also felt good, but challenge the grip immensely.

Extremely high volume session.
I'm digging all this speed work. I am hoping to use this to get my close stance & front squat above 420 & 300 respectively.
The extra wide grip bench with high volume should really help build my bench, along with doing speed work. Accessory work is just icing on the cake.

RPE: Catnip

[Synthetickiller]

Extra Work: Friday
Curl: Ivanko OBX-20kg
30x6x6 (66 lb)

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

Start: 12:30PM
Finish: 2:30PM

Box Jump: 2
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
90x3 (198 lb)(60 sec)
145x3 (319 lb) (60 sec)
175x3 (385 lb) (60 sec)
202.5x3 (446 lb) (60 sec)
232.5x3x5 (512/514 actual) (90 sec rest, 2 min on last set) 1:22 finish

Reverse Hyper:
25x10 @ 1:25PM


Hip-banded Good Mornings: Light Band & Cambered Squat Bar
Box Jumps: 2
Leg Lifts: 5
191x3
211x3 (2 min rest)
233x3 (2 min rest)
253x3 (2 min rest)
273x3 (2 min rest)
293x3 (3 min rest)

GHR:
5,5,5,5

Reverse Hyper:
[Flat] 35x10
[Head Down] 35x10

Squats moved well. The benefits of wide stance box squatting helped tremendously with the "knees out" cuing. No knee valgus collapse! I was unable to do Double Pause Squats as my back was just too burnt out. As much as they help, I am wondering if focusing on a more difficult GM variation matters much more. I can only load my spine so much. I mentioned working weight as a PR since I have never done triples with more than 230kg/507. At the same time, I injured my SI very badly & aggregated it squatting 230kg/507 for triples. 230kg was called for, but I pumped it 2.5kg/5.5 lb as to simply not have that number in my head & relive an injury. It seems to have worked!
Banded-Hips Good Mornings w/ CSB are done by putting a band around the uprights you first walk through. The bands pull you back as you try to unrack. Using a CSB really forces you to stabalize during this movement. The hip pulls you back, so you must brace extremely hard & stay stable. Instead of just feeling soreness/stretch in the belly of the hamstring, it's a general feeling in the hips, hamstrings & glutes. This variation allows me to go heavy (but not too heavy) and reinforces the "hips through" command.
GMs felt very solid. Minimal push off. Almost to where I can do these without assistance.
Reverse Hypers are helping with both recovery and general well being. As a whole, my spine feels healthier & I have less pain. I am trying to increase the weight every session if possible.

RPE: 2 Cadburry Eggs (Cream, not caramel)

[Synthetickiller]

Week 1: Day 2
Bench

Warm up: Hip Circle 2.0 & Shoulderok @ 15 lb

Start: 12:45 PM
Finsih: 2:30 PM

Bench: Duffalo Bar
BB Row: 135x5x3, 155x5x2, 175x5x2, work sets @ 195x5x, 205x5x2
Dragon Flags:3
barx5x2 (57 lb) (60 sec rest)
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) Finish at 1:35

Spoto Press: Duffalo Bar
Pull Downs: Swiss bar w/ doubled monster mini band x2 @ 8,8,8
Decline Situps: 5
110x5 (220 lb) (10 min)
120x5 (242 lb) (2 min)
130x5 (264 lb) (2 min)

Triceps Extension: Barbell from floor
40x6x3 (88 lb) (close, middle & competition grips)

Bench went well. 132.5kg/292 moved very smoothly. I could fully pause on my chest without allowing the weight to sink down. Setting up like Yuri Belkin is a challenge, but I feel more uniform every time I press and my lower back is not as taxed.
BB Rows felt great. I am hoping the higher volume will help over just doing triples and doubles. I need to get to a 300 lb row soon.
Spoto Presses were a challenge at 130kg / 286 lb. I will repeat next week.
Triceps Extension from floor is similar to a rolling dumbbell extension. I will figure out which grip(s) is (are) ideal & move forward. I will add in other rowing movements & possible pushdowns at the end.

Solid session. I can make progress if this continues. All of the back work I am doing seems to be paving dividends.

RPE: 7 Buttered Toasts

[Synthetickiller]

Monday:
Prowler Push: 1.5 Trips
Oblique Raises:
55x10, 75x10, 95x5

Week 1: Day 3
Deadlift/OHP

Start: 6:42PM
Finish: 9:45PM

45° Hypers:
3 (2 sets) (60 sec rest)
75x3 (165 lb) (60 sec rest)
95x3 (209 lb) (90 sec rest)
115x3 (253 lb) (90 sec rest)
130x3 (286 lb) (2 min rest)
140x1 (308 lb) (3 min rest)

OHP: Ivanko OBX-20kg
Chins: 2
Leg raises: 3
bar x5 (5 min rest)
bar x5 (60 sec rest)
45x4 (99 lb) (60 sec rest)
55x4 (121 lb) (60 sec rest)
65x4 (143 lb) (60 sec rest)
80x4x4 (176 lb) (90 sec rest)

Deadlift w/ SSB: Rogue ODB
60x3 (132 lb) +69 x2
60x3 (132 lb) ****
60x3 (132 lb) + 113

Speed OHP: Mini Bands
Bar x2x2
25x2x2 (55 lb)
30x2x2 (66 lb)
35x2x2 (77 lb)

GHRs:
8,8,8

Reverse Hypers: Flat
45x10 (3 sets)

Side Raises, Rear Delt Raises & Face Pulls Supersets
10s x10 (each) & 2 minis
20x x10 (each) & 2 minis

Curls: Curl bar
20x 25 (8 sets, 200 total reps)

45° Hypers are getting stronger. At least I cracked 300+. I need to triple 140kg/308 next week.
OHP moved surprisingly well. 80kg/176 lb had great speed. I'm debating 4x4 again or 5 triples.
Deadlift with SSB is on the hardest lifts I've ever done. You get folded over immediately. It tests your ability to stay upright during the lift. Top set was only 245 lb combined.
Speed OHP felt great & I was able to handle more weight than I expected (35kg/77 lb). I will continue doing these.
Curls for 200 reps gave me a great pump, but my tendonitis is not happy with the volume.
All accessory work went well & felt great.

Another solid session. I didn't expect to go 3 hours, but It's fun.

RPE: 7 cups of Coffee

[Synthetickiller]

Week 1: Day4

warmup: hip circle 2.0



Speed Squat: SSB & Light Band
Jump onto bench: 2
Leg Lifts: 3
Bar x2
Bar x2 add bands
213x2x5 (close stance) (45 sec rest)
235x2x5 (wide stance: feet under rack) (45 sec rest)


Speed Bench: Ivanko OBX-20kg
bar x3
bar x3 + doubled monster mini band
50x3x10 (110 lb) (30 sec rest) (doubled monster mini bands)

Front Squats: Ivanko OBX-20kg
bar x2 + mini band + monster mini band (45 sec)
45x2 (99 lb) (1 min rest)
85x2x6 (165 lb) (light Band) (narrow, wide, narrow, wide stance) (1 min rest)
85x1 (187 lb) (no bands) weight flew off my chest LOL

Bench: Illegal Grip
80x6x6 (176 lb)

[Synthetickiller]

Week 2: Day 1
Squat
Warm up:Hip Circle 2.0

Box Jump: 2
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
90x3 (198 lb)(60 sec)
145x3 (319 lb) (60 sec)
175x3 (385 lb) (60 sec)
202.5x3 (446 lb) (60 sec)
235x3x5 (518/520 actual) (90 sec rest, 2 min on last set)

Hip-banded Good Mornings: Light Band & Cambered Squat Bar
Box Jumps: 2
Leg Lifts: 5
191x3 (10 min rest)
244x3 (3 min rest)
293x3 (3 min rest)
332x3 (3 min rest)

GHR:
8,8 Stopped (back was fried)

Squats were heavy, but moved well enough.
GMs are challenging, but I am really liking this band setup.
GHRs felt great, but I was fried at the end.

Overall, solid session. Felt more like posterior chain work directly. Great butt pump.

RPE: Butt Pump

Week 2: Day 2
Bench

Warm up: Hip Circle 2.0 & Shoulderok @ 15 lb

Bench: Duffalo Bar
BB Row: 135x5x3, 155x5, 185x5, 205x5, 215x5x2, 225x5, 225x4+1, 235x2+3 (thumb over, +thumb under)
Dragon Flags:3
barx5x2 (57 lb) (60 sec rest)
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, 2 min last set)

Spoto Press: Duffalo Bar
Seated Rows with DD w/ doubled monster mini band x2 @ 8,8,8

112.5x5 (248 lb) (10 min)
117.5x5 (259 lb) (2.5 min) Miss load
132.5x3 (292 lb) (2.5min)

Triceps Extension: Barbell from floor
65x8,10,10 (close grip)

Curls: Doubled Mini Band
20+10+5+5 (40 total)

BenchFelt sluggish. 140kg/308 moved, but felt more like a raw power movement and lacking technique.
BB Rows felt great. This higher volume is working
Spoto Presses was supposed to be 130kg, but I didn't read my log, lol. I racked 132.5kg/292 after the 3rd rep. I just felt heavy.
Triceps Extension from floor felt better with 65 lb. I will move up to 75 lb next week.
Curls were wild. Thought I blew out my right biceps. I like bands better than straight weight for pump. Awesome exercise.
Not the best training session, but I put the work in. Week 3 will be interesting.

RPE: Ain't nothin' but a peanut

[Synthetickiller]

Week 2: Day 3
Deadlift/OHP

45° Hypers:
3 (2 sets) (60 sec rest)
75x3 (165 lb) (60 sec rest)
95x3 (209 lb) (90 sec rest)
115x3 (253 lb) (90 sec rest)
135x3 (297 lb) (2 min rest)
145x1 (319 lb) (3 min rest)

OHP: Ivanko OBX-20kg
Chins: 2
Leg raises: 3
bar x5 (5 min rest)
bar x5 (60 sec rest)
45x4 (99 lb) (60 sec rest)
55x4 (121 lb) (60 sec rest)
65x4 (143 lb) (60 sec rest)
82.5x4x4 (181 lb) (90 sec rest)

RPE: Back Pump



Week 2: Day4
warmup: hip circle 2.0

Speed Squat: SSB & Light Band
Jump onto bench: 2
Leg Lifts: 3
Bar x2
Bar x2 add bands
191x2
223x2x5 (close stance) (45 sec rest)
245x2x5 (wide stance: feet under rack) (45 sec rest)


Speed Bench: Ivanko OBX-20kg
bar x3
bar x3 + doubled monster mini band
50x3x10 (110 lb) (30 sec rest) (doubled monster mini bands) (5 minutes)

Front Squats: Ivanko OBX-20kg
bar x2
bar x2 (Light Band) (1 min rest)
90x2x4 (198 lb) (light Band) (narrow, wide, narrow, wide stance) (1 min rest)
105x1 (231 lb)
122.5x1 (270 lb) PR as I've never done above 259 (for 5 reps). Will attempt 145kg/319 in 2 weeks.

Bench: Illegal Grip
90x6x6 (198 lb)

[Synthetickiller]

Week 3: Day 1
Squat
Warm up:Hip Circle 2.0

Box Jump: 2
Squat: Duffalo Bar, suit bottoms
Leg Lifts: 3
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
90x3 (198 lb)(60 sec)
145x3 (319 lb) (60 sec)
175x3 (385 lb) (60 sec)
202.5x3 (446 lb) (60 sec)
235x3x2 (518/520 actual) (90 sec rest
247.5x2x2 (545/547 actual) (2.5 min rest)
250x2x2 (551/553 actual) (2.5 min rest)

Hip-banded Good Mornings: Light Band & Cambered Squat Bar
Box Jumps: 2
Leg Lifts: 5
191x3 (10 min rest)
235x3 (3 min rest)
301x3 (3 min rest)
345x3 (3 min rest)

GHR:
8,8,8

Reverse Hypers:
45x10, 10


Squats felt good, but heavy, specifically the worksets. 232.5kg/518 was worse than the 545 and 551 sets.
GMs were solid. 345x3 didn't even feel that heavy.
GHR & Reverse Hypers were great. GHRs lit my hamstrings on fire. Reverse hypers simply helped with rehab. Felt good. I need to increase the weight.

[Synthetickiller]

Week 3: Day 2
Bench

Warm up: Hip Circle 2.0

Bench: Duffalo Bar
BB Row: 135x5x2, 155x5, 185x5, 205x5, 225x3, 235x3, 245x3, 255x3, 275x3
Dragon Flags:3
barx5x2 (57 lb) (60 sec rest)
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)
140x3x5 (308 lb/310 actual) (90 sec rest, 2 min last set)

Spoto Press: Duffalo Bar
Seated Rows with DD w/ doubled monster mini band x2 @ 8,8,8
112.5x5 (248 lb) (10 min)
122.5x5 (270 lb) (3 min) Miss load
132.5x5 (292 lb) (3min)

Triceps Extension: Curl Bar from floor
80x10,10,10 (close, mid & wide grip)

Curls: Doubled Mini Band
20+5+5
5+5 (single band)

[Synthetickiller]

Week 3: Day 3
Skipped: Migraine

Week 3: Day 4
Did speed squats, then quit due to migraine.

[thejosef]

He bud, you trying to do any meets any time soon? Just curious. I know you probably still have a ton going on...

[Synthetickiller]

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

Squat: Duffalo Bar, suit bottoms
bar x3 (57 lb)
bar x3 (57 lb) (60 sec)
90x3 (198 lb)(60 sec)
145x3 (319 lb) (60 sec)
175x3 (385 lb) (60 sec)
202.5x3 (446 lb) (60 sec)
232.5x2 (512 lb) (90 sec rest)
240x2 (529 lb) (90 sec rest)
262.5x2 (578 lb / 580 actual) (2.5 min rest) All Time PR!
270x2 (595 lb /597 actual) (3 min rest) All Time PR!

Best training session is best!
I am getting a much better feel for attempt selection (at least working up to heavy doubles). Attempting 232.5, 240, 262.5 then 270kg was a more natural flow than the designated reps of 232.5x2x2, then a large jump to 262.5x2x2, a 30kg/66 lb jump. a 22.5kg/49 lb jump is more manageable. I believe that led me to attempt 270kg instead of just doing another set at 262.5kg or a smaller jump to 265kg.

The 262.5kg/578 (580 counting the bar is 57 lb) an all time PR over my previous best squat of 260kg x1 (573) in full gear (suit, wraps, & belt). The weight did not feel heavy on my back & getting out of the hole was buttery smooth. I am still in shock about how easy this was. I was expecting a grinder.

270kg/595 (597 actual weight), was harder to walk out. The weight itself moved easily, although not as easily as 262.5kg. For a 24 lb PR, it was in no way a grind fest. I am 100% sure I can break 600 easily. I'd guess my 1RM max is around 620-630 if I were to peak for a true 1RM. There's no point in that, so I'll keep grinding. I will officially break 600 lb (for a double) next cycle.

My body weight is right around 230, so this is 2.6x body weight. If I stay 230, 315kg/694 is 3x body weight. I officially have less than 100 lb to get there, then onto 700+. Feels really good to finally have things come together.

RPE: Excision? What's that?

[thejosef]

Week 4: Day 1

Squat: Duffalo Bar, suit bottoms

262.5x2 (578 lb / 580 actual) (2.5 min rest) All Time PR!
270x2 (595 lb /597 actual) (3 min rest) All Time PR!

... I am 100% sure I can break 600 easily. I'd guess my 1RM max is around 620-630 if I were to peak for a true 1RM. There's no point in that, so I'll keep grinding. I will officially break 600 lb (for a double) next cycle.

Dude, killing it! Nice job bro!

[Synthetickiller]

Week 4: Day 2
Bench

Bench: Duffalo Bar
bar x5x2 (57 lb)
50x5 (110 lb) (60 sec rest)
82.5x3 (181 lb) Pauses start here (60 sec rest)
100x3 (220 lb) (60 sec rest)
120x3 (264 lb) (60 sec rest)
140x2 (308 lb) (90 sec rest)
142.5x2 (314 lb) (90 sec rest)
150x2 (331 lb) (2.5 min rest)
160x2 (352 lb / 354 lb actual) All time PR! (4 min rest)

All weights through 150kg moved well.
160kg/352/354 was an interesting set. First rep was buttery smooth. I've pressed this weight for a single & it was a grinder. This one was easy and beltless. The 2nd stalled out around 6" off the chest or so, but I was able to grind through the rep. This was in no easy, but not even in the top 10 grinder list. I'd like to guess I could bench in the region of 170kg/375 for a 1RM.


Week 4: Day 3
Deadlift:

Deadlift: Conventional, no belt
75x1x2 (75 lb) ) Start w/ double overhand
95x1 (209 lb)
125x1 (275 lb)
145x1 (319 lb)
165x1 (363 lb) (Double overhand, stopped here)
187.5x1 (413 lb) (mixed grip)
212.5x1 (469 lb) All Time PR for Conventional Deadlift!

Through 165kg/363, all weights were fast. Double overhanded grip just barely started to fail. I'd venture I can pull 385+ double overhand.
187.5/413 moved slower, but was still a very solid pull.
212.5kg/469 is an all time PR for conventional. While not an easy pull, this was in no way a grinder. I felt good for more (not sure if I should have just attempted 215kg/473), but I had slight back rounding, so it wasn't worth another attempt & getting hurt.

I did not pull at all this cycle. I simply used the 45 degree hyper & built my back up. I will have to contemplate how to train for the next cycle. I'm very pleased that there are other ways to train the deadlift than by deadlifting.

4 PRs in a week....
I think that says it all.
Squats: Next cycle, I have to break 600 for a max double. I will have to contemplate 601 or 606. Maybe even 611x2 (277.5kg). Exciting!
Bench: Finally progressing on bench! More Rows! More RE work! Will either attempt 162.5kg or 165kg (358 or 363) for a double.
Deadlifts: The outcome surprised me as I always have trouble with conventional deadlifts & my SI joint. I think I was good for 474, so I will probably attempt 490x1 next cycle. I am trying to break 500 this year, FINALLY.

I've hit many other PRs, including overhead press. Training progression is working!

[Synthetickiller]

Deload Week:

Week 0: Day 1

GM off Pins: deload on pins
bar x3
75x3x2 (165 lb)
95x3 (209 lb)
105x3 (231 lb)
115x3 (253 lb)

Week 0: Day 2

Incline Spoto Press: Duffalo Bar
Rows: 165x8x3, 185x8, 205x8
Leg raises: 3
bar x5x2
50x5 (110 lb)
75x5 (165 lb)
90x5 (198 lb)
100x5 (220 lb)

Floor Triceps Extension: Swiss Bar
79x8x2
84x8

Triceps Push Down: Monster Mini
100
50 (with press down bar)
50
50 (with press down bar)
250 TOTAL

Banded Curls: Double mini w/ Triceps Bar
20, 20, 20, 10, 10, 10, 10
100 Total

Week 0: Day 3
Skipped due to idiot crackers

Week 0: Day 4

Speed Squats: CSB w/ 72 lb chain
bar x2x2 add chains
191x2x5 (close stance)
213x2x5 (wide stance)

Speed Front Squats: CSB w/ 72 lb chain
bar x2
bar x2 add chain
191x2x5

RE: CSB Squats
191x6x6


Incline Speed Bench: Swiss bar, 30°
bar x5
bar x3 add light bands
45x3 (99 lb) wide grip
45x3 (99 lb) medium grip
45x3 (99 lb) wide, medium, wide

RE Benc: Illegally wide grip, Ivanko OBX-20kg
95x6x6 (209 lb)

[Synthetickiller]

Week 1: Day 1
Squat

Warm up: Hip Circle 2.0

Squat: Duffalo Bar
Box Jumps:2
Leg Lifts: 3
Bar x3
100x3 (220 lb) (1 min rest)
150x3 (331 lb) (1 min rest)
180x3 (396 lb) (1 min rest)
210x3 (462 lb) (1 min rest)
240x3x5 (529/531 lb actual)(90 sec, then 2 min rest for last 4 sets)

Pin (14) GMs: Iron Wolfe Bar, deload at bottom
bar x3
75x3 (165 lb)
95x3 (209 lb)
115x3 (253 lb)

GHRs:
Right hamstring was cramping. Skipped.

Reverse Hypers:
Knee Jumps: 1 Per set
45x15x3

Hamstring Curls: monster mini band
50

Good session.
Squats were heavy. Top set felt solid & moved well.
Pin GMs are something new I am trying. I am going lower every week (3" drop) and seeing if I can get another 6" deeper w/ the same weight
GHRs were just impossible to do.
Reverse Hypers felt great. Part of my upper spine popped, in a good way. I will try to eventually do 100 reps per training session, then up the weight.
Jumps from knees are knew. Between these in box jumps, I am trying to increase explosiveness.

I need to fix the recovery time on squats from 2 min to 90 sec.

RPE: Go heavy or go big

[Synthetickiller]

Week 1: Day 2

Bench
Warm up: Hip Circle 2.0

Bench: Duffalo Bar
Rows: 135x8x2, 155x8, 185x8, 205x8 225x6x5
Leg lifts: 3
bar x5
50x5 (110 lb) (60 sec rest)
85x5 (187 lb) Pauses start here (60 sec rest)
102.5x3 (225) (60 sec rest)
120x3 (264 lb) (60 sec rest)
135x3x5 (297 lb) (90 sec 1st set, 2 min 4 other sets)

Quit here. Lots of bicep tendon pain.

Week 1: Day 3

Deadlift/OHP
Warm up: Hip Circle 2.0

Rubbish Deadlift:
135x3
135x3 + chains (60 sec rest)
185x3 + chains (60 sec rest)
225x3 + chains (60 sec rest)
275x3 + chains (PR for setup) (90 sec rest)
325x1 (no chains) PR (2 min rest)

OHP: Ivanko OBX-20kg
bar x5x2 (60 sec rest)
45x3x2 (99 lb) (60 sec rest)
65x3 (143 lb) (60 sec rest)
75x1 (165 lb) (60 sec rest)
85x3x5 (187 lb) (2 min rest) (sets: 3, 3, 2.5, 3, 3: 14.5 reps)

GHR:
5,5,5

Speed OHP: Light Band
bar x3x4 (45 sec rest)
bar x3x4 (30 sec rest)

Rear Flys:
5s x10
10s x10
20s x10

Curls: Doubled Mini Band
40

Rubbish Deadlifts went amazingly well. Will bump 10 lb for top sets.
OHP moved well enough. The set where I got 2.5 reps was more of a fluke than anything. Will do 87.5kg or 90kg (192 lb or 198 lb) for 3x5 or 3x4.
Speed OHP went well, too. I will bump the weight next week.


Week 1: Day 4

Squat/Bench Speed/accessory
Warm up: Hip Circle 2.0 & Shoulderok @ 10 lb

Speed Squat: CSB + 72 lb chain, worksets: top of every 45 sec
bar x2
bar x2 + chains
213x2x5 + chains (close stance)
235x2x5 + chain (wide stance) (slow redo)

Speed Front Squats; CSB + 72 lb chain, worksets: top of every 45 sec
bar x2
barx2 + chains
213x2x5 + chains (close stance)

GHR:
5,5,5

RH:
45x20
45x20



Speed Bench: 30° Incline: Light Band, Swiss Bar
Worksets: Top of every 40sec
bar x5x2
bar x3 add bands
50x3x4 (wide) (110 lb)
50x3x4 (narrow) (110 lb)

Illegally Wide Bench Press:
220x6x6

DB Rolling DB Extensions: 30° Incline
20s x8
40s x3 (quit, too painful)

Speed Squats for wide stance was not fast enough. Will redoo
Speed Front Squats felt great. Will increase next week. Will be over 300 lb at top.
Reverse Hypers were great. 20 reps are hard to knock out, but my back felt MUCH better.
Speed Bench was also good. Some pain, but great speed.
Illegally Wide Bench felt easier than last week. Will move up to 105kg/231 next week.

[Synthetickiller]

Week 1: Day 1
Squat

Warm up: Hip Circle 2.0

Squat: Duffalo Bar, Suit Bottoms
bar x3x2 (10:33AM)
100x3 (220 lb) (60 sec rest)
150x3 (331 lb) (60 sec rest)
180x3 (396 lb) (60 sec rest)
210 x3 (462 lb) (60 sec rest) (10:49AM)
242.5x3x5 (534/536 lb) (90 sec rest) (11:14AM)

GM: Cambered Squat Bar w/ 72 lb Chain
bar x5 add chain (11:40am)
191x5
235x5
301x3 (11:51am)





Extra Workout:
Giant Set 1: 3 total sets
Rolls: 5
GHR: 8
Reverse Hypers: 70x10

Giant Set 2: 2 total sets
Hamstring Curl: Monster mini x50
GHR situps: 10
Banded Abductor & adductor: mini band x10 each


Hang upside down: 5 min


I'm breaking the workout up like Westside does in terms of mini workouts (on the same day).
Squats moved well.Was able to recover after 90 sec rest
GMs w/ chains are hard. I will try to bump the weight a little next week.

Extra work mini workouts are allowing me to up the volume & spend the same amount of total time in the gym. I'm liking this so far.

[Synthetickiller]

Week 1: Day 2
Bench

Bench: Duffalo Bar, raw
bar x5x2 (5:37pm)
55x5 (110 lb)
85x3 (187 lb) pauses start here
102.5x3 (225 lb)
120x3 (264 lb) (5:48pm) (60 sec rest)
135x3x5 (297 / 299 actual) (6:07PM) (90 sec rest)

Spoto Press: Duffalo Bar+ 72 lb
105x5 (231 lb) 6:15pm
115x5 (253 lb)

DB Press:
40s x20x2




Extra Wrokout:

Rows: ODB + 72 lb chain, 60sec rest
135x3
135x3 (add chains)
185x3
225x2
245x3 (ugly, redo)

SuperSet: 3 total
Lying triceps extension: 60x8x3
Seated Rows: 50, 60 & 70 x10
YTWU: Mini band x5 reps

[Synthetickiller]

Week 1: Day 3
Deadlift

45° Hyper Deadlifts: Plus 72 lb chain
135x3
135x3 (add chain)
185x3
225x3
275x3
225x5 (no chain)

GHR:
5,5,5

Oly Situps: Technique Bar
10x10
30x10
50x10