Synthetickiller's Skeiko

[Synthetickiller]

Week 0: Day 4
Skipped

Week 1: Day 1
Squat

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x8x3
45° oblique raise: skipped
Dead bugs: 20

Squat: Duffalo Bar, Suit bottoms
bar x3
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
220x3 (484 lb)
250x0 (551 lb) did not attempt

PIN GM: Pin 7, PowerSpeed Bar
bar x3
135x3
225x3
275x3
315x3
325x0 did not attempt

Step ups: highest box setting
5
10x5
25x5x2

GHR:
6,6,7

Hip Work: Light band
Abduction: 8x3
Adduction: 8x1 (hip hurt so stopped)

Squats felt better through 220kg. I was able to get through 3 reps. The last rep had no pain. My lower back could not hand 250kg/551, so I stopped there.
GMs were not hard, but my lower back was too fatigued to go beyond 315x3.
GHRs need to increase. These are done with a push off.

[Synthetickiller]

Week 1: Day 2
Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: skipped
Dead bugs: 20

Bench:
bar x5x2
50x3 (110 lb)
85x3 (187 lb) Pauses start here
110x3 (220 lb)
115x3 (253 lb)
132.5x3x5 (292 lb) 90 sec rest periods

CG Bench: PowerSpeed Bar
235x6x6 (1 minute rest period)

DB Press:
75s x8
100s x8
122.5s x5

Bent Over Rows: Bench grip, Ohio Deadlift bar
135x5
185x5
225x5
225x5 (narrow "deadlift" grip)

Push Downs: Mini Band
100 reps

DB Cleans: 45° Incline Bench
20s x10x3

Bench decreased for the multiple weeks off. I decided to drop the weight. I am sure I can get through the this cycle & get back to where I was quickly.
CG Bench decreases the grip width every set. While this was hard, the weight is still doable.
DB Presses are difficult as a tertiary movement. 122.5 was only done for 5 as I was concerned with blowing a pec.
Rows felt good, although 225 was heavy. I need to do much more volume here.
Push Downs for high reps is simply for joint health. The pump is just icing on the cake.
DB Cleans are making my entire upper back, including rear delts, feels solid. I will continue to do these.

[Synthetickiller]

Week 1: Day 1
Squat

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise: 6, 40x6
Dead bugs: 20

Squat: Duffalo Bar, Suit bottoms
bar x3
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
220x3 (484 lb)
250x2x5 (551 lb)

PIN GM: Pin 8 (3" lower), PowerSpeed Bar
bar x3
135x3
225x3
275x3
315x1

GHR:
8,8,8


Step ups: highest box setting
25x5x3

Banded Leg Curls: Light Band
20x3

Squats felt better through 220kg. 250kg felt good, but I didn't take my chances & did doubles instead of triples. No knee pain. I should be back to triples next week.
GMs were harder, and my lower back was fatigued from the doubles. 315x1 was all I could muster.
GHRs are better, but still require a push off.

[Synthetickiller]

Week 1: Day 2
Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: skipped
Dead bugs: 20

Bench:
bar x5x2
50x3 (110 lb)
85x3 (187 lb)
110x3 (220 lb)
115x3 (253 lb)
140x2x4 (308 lb)
140x3 (308 lb)

CG Bench: PowerSpeed Bar
245x6x4 (1 minute rest period) Reset to 8x8 next week

Push Downs: Mini Band
120 reps

Bench moved better than expected. I should be able to hit triples with this weight next week.
CG Bench finally ended in a failure. I did not attempt the 5th set as my right pec just felt off. I am unsure if I could have finished all 6 reps anyways. I will probably drop to 185 for 8x8.
Push Downs felt great. Amazing pump. Hopefully, this forces enough blood into my ligaments to help heal my tendonitis.

Ran out of time for everything else.
No, I did not bench on International Bench Day (Monday).

[Synthetickiller]

Week 1: Day 3

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10x2
45° oblique raise: 6, 40x6
Dead bugs: 20

Deads: Rep PowerSpeed Bar, suit bottoms
135x1x3
225x1
315x1
405x3x4

Front Squat: Ivanko OBX-20kg
bar x2
135x2
155x2
190x2
225x2
255x2

Glute Bridge:
225x5
225x8
225x8

Deads: moved exceedingly well. For the weight jumps (I rarely jump plate, plate, plate), I was still prepared to pull 405 for triples. The weight moved well.
Front Squats are still difficult. I should have done 5 triples, but lowered the reps to doubles, but after doing 255x2, I backed off as my left knee was not happy with the movement.
Glute Bridges were just to strengthen the glutes, lol.



Week 1: Extra Day
OHP

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: skipped
Dead bugs: skipped

OHP: Rep PowerSpeed Bar
Bar x5x2
95x3
115x3
135x3
160x3
180x3x5

Partial Rep OHP: From chest to eye level
85x8x4 w/ Monster Mini Band (45 sec rest)


OHP went surprisingly well. I had no sleep the night prior. 180 still moved well. Each set was better and better.
Partial Rep OHP was just done to get a shoulder pump without killing me triceps for benching the next training day.

Ran out of time to do everything else.

[Synthetickiller]

Week 1: Day 4
Squat/Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10x2
45° oblique raise: 6, 40x6
Dead bugs: 20

Double Pause Squats: Cambered Squat Bar
Bar x3
bar x3 (add 72 lb chain)
160x3
210x1
250x1
300x1
340x3 (double pauses start here)
390x3
430x1

SS Yoke Squat: Close stance
65x5
155x8
205x8
245x8

GHR:
8,8,8

Lunges:
12
10s x12
20s x12

Spoto Press:
bar x5x2
50x3
80x3
100x3
120x5
130x5
140x0 (did not attempt)

Had to stop, ran out of time

D. Pause Squats are different on a day I should be doing speed work. Using a CSB, along with chains changes the movement, especially the strength curve & strength required at each pause state. 430x1 was 500 at the top.
SS Yoke Squats were a lot of volume, for me. I will try to increase the weight 10 lb per week. Good for some hypertrophy work.
Lunges suck, but they really hit the glutes, so why not throw in something different?
Spoto Presses were very hard. 140kg was not realistic. I'll eventually get there.

[Synthetickiller]

Week 2: Day 1
Squats


Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Squat: Duffalo Bar, Suit bottoms
bar x3 (7:00PM start)
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb) (7:07PM through weight load)
190x3 (418 lb)
220x3 (484 lb) (7:14PM)
250x3x5 (551 lb) (7:43 PM)


PIN GM: Pin 9 (6" lower than first week), PowerSpeed Bar
bar x3
135x3
225x3
315x0
275x1

GHR:
9,9,9

Seated Calf Raises:
40s x20

Step ups: lower setting
25x5
45x5


Squats were hard. My lower back was ready to quit before set 3. I somehow grinded out all 5 sets. The 5th set moved the best, despite the fatigue.
Pin GMs were equally as hard. My lower back was fried. 315 would barely move. 275 was a grinder.
GHRs are becoming more strict. I am getting closer to doing them without a pushoff. They feel strong. Almost there...
Seated Calf Raises are being done to fix the knee pain. I will up the volume over time to get used to the soreness.

[Synthetickiller]

Week 2: Day 2
Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: skipped
Dead bugs: 20

Bench:
bar x5x2
50x3 (110 lb)
85x3 (187 lb)
110x3 (220 lb)
115x3 (253 lb)
140x3x5 (308 lb)

CG Bench: PowerSpeed Bar
185x8x8 (1 minute rest period other than 90 sec res on last) s

Bent Over Rows:
135x8x8

Bench did not feel great, but the weight moved well.
CG Bench for high reps is something I'm new to. The pump is great and my joints feel better. Bumping to 195 next week. This will not be easy.
Rows felt great for my upper back and momentarily got rid of the knot on my left side. I will cycle high rep to medium & low...


Week 2: Day 3
Deads

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x7x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Deads: Rep PowerSpeed Bar, suit bottoms
135x1x3
225x1
315x1
430x2x2
430x2x2 + chains

Deads did not feel as solid as the previous week. I was having issues staying upright, but the positioning was good enough to move the weight, including the small amount of chains at the end. I'll deload & try a 1rm in 2 weeks if my back permits.

[Synthetickiller]

Week 2: Day 4
Bench Accessory

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: skipped
Dead bugs: 20

Spoto Press: Duffalo Bar
bar x5x2
50x3 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
120x5 (264 lb)
130x5 (286 lb)
140x4 (308 lb) PR!

JM Press:
bar x5x3
50x5x2 (110 lb)
50x3 (110 lb)

Bill Seno Volume Bench: 45° Incline, Rep PowerSpeed bar
75x6x6 (165 lb)


Spoto Press went much better this week. I have never pressed 300+, so that last set was a PR and a 300+ lb milestone for the movement.
JM Presses are hard! They hurt! I will work on these next week. I am tempted to try them with dumbbells to force my left arm to do more work.
Incline Bench work felt good. I tried to touch my color bone on each set. Great stretch. I will bump this 10kg a week till I fail. 75kg was easy.

[Synthetickiller]

Week 2: Day 5
Squat/OHP

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x8x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Double Pause Squat: Cambered Squat Bar, Raw
bar x3
160x3
250x1
300x1
350x3 (double pauses start here)
400x3
460x1 PR!

SS Yoke Squat
Bar x1x2
85x1 (187 lb)
125x11 (275 lb)

Dragon Flag + GHR Superset:
5 + 5
5 + 5
5 + 5

OHP:
Skipped (ran out of time )

Double Pause Squats are nicer to do fresh. I may end up moving these back to do after heavy squats, but for now, I will try this instead of speed work on squat. This was an all time "raw" PR (raw meaning no suit, no belt, no wraps, nothing). I did use an old pair of VS athletic squat shoes that were a bit too tight. I may try my Nike Romaleo 2s next week. The VS athletic shoes were great. I wish they kept the old design. I have to say, having a raw squat max that's based on a double pause squat is just dumb. I am certain I can break 500+ raw, no belt/wraps/sleeves easily, but I see no point in training that heavy if I can't do them with a double pause to improve my suit bottom squat. 460 just flew up. I only didn't do it as a triple because my left hip was clicking & I was worried about injuring myself. I don't have this clicking with a wider stance.
SSB Squats are hard. I quit after 11 reps because my feet were going to sleep & I was starting to get numbness in my arms from the pressure. I'm not what is going on exactly, but a nerve is clearly being pressed on. I will see if it's a posture/stance issue or something that I just have to deal with & use a different bar for high rep work.
Dragon flags & GHRs left me sore.
No time for OHP, sadly. I will try to fit it in next week.

[Synthetickiller]

Week 3: Day 1
Squats


Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Squat: Duffalo Bar, Suit bottoms
bar x3
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x2x2 (551 lb)
265x2x2 (584 lb)

PIN GM: Pin 9 (6" lower than first week), PowerSpeed Bar
bar x3
135x3
225x3
315x1

GHR:
10,10,10

Squats: moved well. 250kg/551 felt heavy for a walkout, but moved well. 265kg/584 actually felt more solid, but the walkout is still more difficult than actually squatting.
Pin GMs felt heavy as my lower back was just fried after squats. I am unsure if the height was correct as I used offset.
GHRs were done with a push off, but the volume helped a ton.

[Synthetickiller]

Week 4: Day 2 All the days are screwed up this cycle, lol.
Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise: 6, 55x6
Dead bugs: 20

Bench: Duffalo bar, raw
Bar x5, x3
50x3 (110 lb)
85x3 (187 lb)
110x3 (220 lb)
125x3 (275 lb)
140x2x2 (308 lb)
150x1 (331 lb)
160x1 (352 lb)
170x1* (374 lb / 376 actual) PR? Semi-PR?

Bench felt decent today. 150kg/331 did not feel the best. 160kg/352 actually moved better. 170kg/374 stalled at my sticking point (elbows at 90 degrees) and my butt came up off the bench. I want to count this, but it wouldn't pass at a meet. That's why it's orange, lol.

[Synthetickiller]

Week 4: Day 3
Deadlift

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x8x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Deadlift: ODB, suit bottoms
75x1x3 (165 lb)
105x1 (231 lb)
125x1 (275 lb)
145x1 (319 lb)
165x1 (363 lb)
190x1 (418 lb)
205x1 (451 lb)
220x1 (484 lb)
237.5x0 (523 lb)

Deadlifts went ok. I bit off more than I could chew with a 50 lb jump at the end. I was able to fully crack 523 off the ground, so this weight will be doable in time. I probably should have attempted 510/515.

Week 4: Day 4
Bench

JM Press: Power Speed Bar
bar x10
95x5x3
135x5
155x5x3

JM Press: SSB
bar x5
95x5
135x5
155x5
185x5

DB OHP: Neutral Grip
30s x8
40s x8
55s x8
75s x4

DB Cleans & Curls: Superset
5s x10
10s x10
20s x10

Chest Supported Rows: Dumbbells on 45° bench
30s x8
40s x8
55s x8

JMs were done as my right pec was bothering me too much. Great triceps activation. Using the bar is much harder than the SSB variation.
DB OHP was to test the waters if I can add in OHP work on this day and maybe both bench days.
DB Cleans are always great for upper back and rear delt activation.
Chest Supported Rows w/ DBs is a nice variation, like a seal row, but with a narrower grip.

[Synthetickiller]

Week 4: Day 1 (screwed up cycle, lol)
Squat

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x8x3
45° oblique raise: 6, 55x6
Dead bugs: 20

Squat: Duffalo Bar, Suit Bottoms, no belt
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
155x2 (341 lb)
190x1 (418 lb)
220x1 (484 lb)
250x1 (551 lb)
265x1 (584 lb)
280x1 (617 lb / 619 actual) All Time PR

Squats actually did not feel good. I didn't really feel any blood get into my legs until the last set. I felt as if I didn't have any leverage until that point. 280kg moved better than 265kg. Figuring out how to get a partial "pump" earlier on (around the 220kg) mark would be ideal. Even during training with 5 triples, it takes time to fully saturate the legs. I'll have to figure this out over time. I was able to brace very well on the 280kg attempt. The bar moved like 135. I was considering doing a second rep, but ended up racking as I was concerned with passing out. 285/287.5kg (628/633) next cycle? Maybe...

[Synthetickiller]

I had an umbilical hernia repair on August 20th (unrelated to lifting). A 4 inch mesh was laproscopically inserted to prevent another hernia with the use of 60 sutures. The procedure took 1 hour.
Between week 6 and 7, I tested my "maxes." By maxes, I mean what I could move without feeling like I would tear the mesh out.
Squat: 335 off below parallel box, no belt.
Bench: 275 paused, missed 320 paused (felt like it would tear out the mesh)
Deadlift: 365 conventional, no belt
Cannot do chin ups currently.

Rehab Started today:

Bench: Duffalo Bar
Bar x8x2
45x8 (99 lb)
55x8 (110 lb)
65x8 (143 lb)
75x8 (165 lb)
85x8 (187 lb)
95x8 (209 lb)

Bent Over Rows: PowerSpeed Bar
Bar x8
65x8
85x8
105x8
125x8
145x8
165x8

Push Downs: Monster Mini Band
70 reps

Attempted Pull ups, but the tension on the mesh is beyond was I consider safe.
Bench felt good. I was unsure if I could press 105kg / 231 for 8, so I stopped short to not create any injuries.
Rows felt great and I will continue to keep up the volume to build my back strength up.
Push downs generated a great pump. I may drop the tension & go higher rep next week.
No pain or discomfort with the mesh through any of these movements.

[Synthetickiller]

More Rehab:
Friday

Curls: Rep Rackable Curl Bar, Close Grip
35x5x3
45x5
55x5
65x5
75x5
60x10 (wide grip)
60x10 (narrow grip)
60x10 (wide grip)

[Synthetickiller]

Rehab Week 1
Squat

5 Pause Squats: Duffalo Bar, Raw
bar x5x2
50x5 (110 lb)
80x3 (176 lb) pauses start here
100x3 (220 lb)
110x3 (242 lb)
120x3 (264 lb)
130x3 (286 lb)
140x3 (308 lb)
150x3 (331 lb)
160x3 (363 lb)

GM: SSB, Monster Mini Band around hips
Bar x3
115x3x3


Squats felt great, but heavy. Walkouts for 150/160kg felt worse than the squats. I stop twice, pause in the hole, stop twice on the way up. These are brutal, but get you strong in almost every position as I try to not spot in the same position each rep. Sets of 3 feel like 6+ reps. I originally planned on doing 100kg x5x5 (220 lb), but I couldn't resist going heavier as I felt like it.
GMs were rougher, so I kept the weight low. Baby steps...

[Synthetickiller]

Rehab Week 1: Day 2
Bench

5 Pause Bench: Duffalo Bar
bar x8x2
50x5 (110 lb)
80x3 (176 lb) Pauses start here
90x3 (198 lb)
100x3 (220 lb)
110x3 (242 lb)
120x3 (264 lb)
140x1 (308 lb) (Single Pause)

Rows: Overhand & Underhand Grips
bar x5x2
95x5x2
135x5x2
135x5x2

Close Grip: Swiss Bar, Doubled Monster Mini bands
bar x4x2 (add bands)
85x5x2
130x5x2

Curls: Rackable Curl Bar, wide grip
bar x8
55x8
75x8
60x13
60x13 (close girp)
60x13

Mini Band Push Downs:
3 minutes

Bench is feeling a bit better. The 140kg attempt was simply to see if I could still bench over 300. Overall, I really like the 5 pause pressing. I might end up cycling this in and varying the number of pauses & where the are used.
Rows made me nervous, coming back from surgery, but I had no pain or discomfort.
Close Grip Bench was simply to get in more volume & variation.
Curls were really done to simply get in more volume & test the bar again.
Push Downs did not create a pump, but did get blood into the tendons/ligaments.

[Synthetickiller]

Rehab: Week 1: Day 3
Deadlift/Speed Bench

3 Pause Deads: Sumo, no belt
135x1x2
135x1 (Pauses start here)
185x1
225x1
275x1
315x1
365x1
405x1
455x0 (no pause)

Speed Bench: Swiss Bar, Doubled Monster Mini Band, Middle Grip
bar x5
bar x4x2 (add bads)
95x4
115x4
135x4
155x4

1.5" Deficit Deads: Conventional, no belt
315x3x3

Bamboo Bar Bench:
50x10
70x10
90x10
110x10

Farmers Walks:
45s x1 trip around yard (320ish feet)


Deadlift actually felt good. I am liking these triple pauses. 2 below the knee, 1 above the knee. 405 moved extremely well. 415-420 was possible. 455 would not break the floor, lol.
Speed Bench felt good. I worked up to a weight I felt was doable without losing speed. I will try 4x4 with 155 next week.
Deficit Deads felt much better than expected. I will increase the height over a 3 week wave to 3" and 4.5", then drop to 1.5" & increase weight.
Bamboo Bar Bench felt easier than I expected. I want a real one to really work on stability.
Farmers were brutal, despite the light weight. I had to stop once because my shoulders hurt too much, oddly enough.

Cut the rest of the session short because this is the first real deadlift session in 2 months.
Pushing speed bench to this day works out better as I can recover from deadlift as I'm lying down so much. This isn't "proper" conjugate style training, but it should work. I will push OHP to Lower Body speed day.

[Synthetickiller]

Week 1: Day 4
Dynamic Lower / OHP

Speed Squat: Below Parallel Box, Average Bands, SS Yoke Bar
bar x2x2
bar x2x2 (add bands)
115x2
155x2x8 (45 second rest)

OHP: Swiss Bar
35x4x2
95x4
115x4
135x4
155x4
125x9
125x9
125x4,2,2,1 (rest-pause)

Olympic Squat: Iron Wolfe Squat Bar
bar x3
145x3
195x3
235x3
285x3
325x3


Face Pulls: 2 Monster Mini Bands
10, 15, 20 reps

Speed squats with this setup are difficult. I am gripping the shoulder pads so I don't help myself by shifting the bar with the handles.
]OHP on this day works out better than bench. My back is not as fatigued if I would have done deadlifts before. My strength sucks, but it will come back.
Oly Squats felt surprisingly good. Using the Iron Wolfe bar did not. It's too aggressive for high bar. I will go back to the Rep PowerSpeed Bar or my Ivanko (probably my Ivanko so it gets some use). The squats themselves moved well. My lower back was very fatigued, but 325 moved very well. I considered jumping to 345/355, but this is my first week back, so cutting it early is the best choice.

[Synthetickiller]

Rehab Week 2: Day 1
Squat

Warm up:
Hips & Shoulders
Reverse Hyper: 280x5
45° oblique raise: 6,6
Dead bugs: skipped

Squat: Duffalo bar, suit bottoms
Bar x2x2
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
190x3 (418 lb)
220x1 (484 lb)
250x1 (551 lb)

Double Pause Squat: Duffalo Bar, Raw
145x6 (319 lb)
165x4 (363 lb)
185x3 (407 lb)

Good Mornings: Iron Wolfe Squat Bar
bar x5
50x5 (110 lb)
80x5 (176 lb)

GHRs: with push offs
3, 4, 5

Hip work: Monster Mini Band
Abduction: 10, 10
Adduction: 10, 10

Standing Abs: Monster Mini Band
25

Squats felt heavy, but far better than expected. My mindset going into the training session was that anything over 155kg/341 was lucky. I'm still surprised 551 moved well.
Double Pause Squats were dropped back in weight significantly. I could feel my hips at this point.
GMs provided a good stretch for the posterior chain, but I kept the weight light.
GHRs suck now. I'm so weak, lol.
Hip work needs to be done more often.
Standing Abs is something I will add in every workout if possible.

Overall, solid workout for basically not lifting for about 10 weeks. I'm very pleased with where I am post surgery. I had no issues with the mesh, other than discomfort during reverse hypers.

[Synthetickiller]

Rehab Week 2: Day 2:
Bench

Warm Up:
Hips & Shoulders

Bench: Duffalo Bar, raw (b/c people care lol)
bar x8x2
50x5 (110 lb)
80x3 (176 lb)
95x3 (209 lb)
110x3 (242 lb)
125x3x5 (275 lb) (90 sec rest)

Spoto Press: Duffalo Bar
90x5 (198 lb)
100x5 (220 lb)
110x5 (242 lb)

Lying Triceps Ext: Rackable Curl Bar
85x6,6,6

Bent Over Rows:
135x5
155x0 (felt a sharp pain in my trap)

Bench is significantly down, but my speed was good enough not to stall at my week point. 132.5kg/292 next week for doubles.
Spots Press felt easy until the 110kg / 242 set. I'm down a solid 45 lb from my best. Not terrible for 10 weeks off.
Lying Triceps Extension moved better the longer I did the movement. I will continually work to get this movement up to 10 reps instead of increasing weight, for now.
Rows were fine on the first set & that was it. I was fatigued at this point & just need to get my work capacity up.

[Synthetickiller]

Rehab Week 2: Day 3
Deadlift/Dynamic Bench

Warm up:
Hips & Shoulders
Reverse Hyper: 280x6
45° oblique raise: 5, 10x5
Dead bugs: skipped

3 Pause Deadlift: Rep SpeedPower bar, Raw
135x1x3
135x1 (pauses start here)
185x1
225x1
315x1
375x1 (rough)
425x0

Speed Bench: Ivanko OBX-20kg, light bands (not doubled)
barx5
45x5 (99 lb)
65x5x8 (143 lb) 45 sec rest

Deficit Deads: 3"
315x3x3

Guillotine Press: Ivanko OBX-20kg
65x8 (143 lb)
70x8 (154 lb)
75x8 (165 lb)
80x8 (176 lb)

Farmers
45s for 1 trip

Push Ups
10 (felt the mesh, so stopped)

Curls: Rackable Curl Bar
Bar x10
45x10 wide
45x10 narrow
45x10 wide
45x10 narrow
45x10 wide
45x10 narrow

Deads felt horrible. 375 was slow. I could not rack 425 off the ground. I just couldn't find a proper stance. My back & hips felt shot.
Speed Bench felt great. I'm liking the set of 5 setup, at least to cycle in and out.
Deficit Deads moved, despite such bad performance pulling sumo before. Arching harder helps keep form.
Guillotine Bench was just done to get in volume & build the upper chest.
Farmers were ok. I could not do a full trip, but I could go further before failing.
Push Ups were easy, but I could feel a strain in my mesh & just cut it short.
Curls were just to keep up the gains train.

[Synthetickiller]

Rehab Week 3: Day 1
Squat

Warm up:
Hips & Shoulders
Reverse Hyper: 280x8
45° oblique raise: 5, 25x5
Dead bugs: 8x2

Squat: Duffalo bar, suit bottoms
Bar x2x2
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x2 (551 lb)

Double Pause Squat: Duffalo Bar, Raw
skipped

Good Mornings: PowerSpeed Bar
bar x5
135x5

Squats were disappointing as I wanted to at least get in one triple with 250kg. At least doing 220kg x3 and 250kg x2 is 3 more reps at heavier weight than the previous week. That's progress.
Double Pause Squats were skipped as my lower back was burnt out.
Good Mornings felt horrible as well. Usually 135+ let's me stretch out my posterior chain as if I was doing traction. The movement just felt bad so I shut down the entire workout. Getting injured or digging the whole deeper, recovery-wise, wasn't worth it.

[Synthetickiller]

Rehab Week 3: Day 2:
Bench

Warm Up:
Hips & Shoulders

Bench: Duffalo Bar, raw
bar x8x2
50x5 (110 lb)
80x3 (176 lb)
95x3 (209 lb)
110x3 (242 lb)
125x1 (275 lb)
132.5x2x4 (292 lb) (90 sec rest)
132.5x3 (292 lb)

Spoto Press: Duffalo Bar
95x5 (209 lb)
105x5 (231 lb)
115x5 (253 lb)

Bent Over Rows + M. Mini Standing Abs:
bar x5
95x5 + 10
135x5 + 10
185x5 + 10

Curls: Rackable Curl Bar
35x10
47.5x5
Dropset:
67.5x5
57.5x5
52.5x5
47.5x5
45x5
42.5x5
40x5
37.5x5
35x5

Bench felt bad initially, but improved as the session progressed
Spoto Press felt as easy as last week, if not easier. Solid progress
Rows felt alright, only because of my lower back. I will move to 195/205 next week.
Curls felt great & the drop set of 45 total reps provided a great pump.

[Synthetickiller]

Rehab Week 3: Day 3
Deadlift/Dynamic Bench

Warm up:
Hips & Shoulders
Reverse Hyper: 280x5x2
45° oblique raise: 5, 40x6
Dead bugs: 8x2

Speed Deads: ODB, raw
145x2 Conventional
145x2 Sumo
145x2 + Light band around waist Conventional
145x2 + Light band around waist Sumo
145x2 + Doubled Monster Mini Bands Conventional
145x2 + Doubled Monster Mini Bands Sumo
145x2 + All Bands Conventional
145x2 + All Bands Sumo
145x2 + All Bands + Chains Conventional
145x2 + All Bands + Chains Sumo

Shut the workout down as my back was burnt out

Speed Deads were used to test my speed along with setting up different band combinations. The band around the waist teaches proper hip hinge. I find it sets my hips at a more optimal height for conventional and even more so to pull sumo. I have no clue how heavy the doubled monster mini bands are at the top, but I cannot double overhand deadlift 145, so it's well over 320 at the top. I can see sticking with just all bands & increasing the bar weight over time.

[Synthetickiller]

Rehab: Week 3: Day 4
Speed Squat / OHP

Warm up:
Hips & Shoulders
Reverse Hyper: 280x6x2
45° oblique raise: 5, 40x6
Dead bugs: 8x2

Speed Squat: Green Bands, SS Yoke, 15" Box
Bar x2x2
Bar x2x2 Add Bands
155x2
175x2x8 No Hands

Close Stance Squats: SS Yoke
175x3
205x3
245x3
295x1
345x1
385x1 PR! (No Hands)

Bamboo Bar Squat:
50x8
70x8
70x8 wide stance

GHR:
5, 5, 5

Hip Abduction/Adduction
Monster Mini band x8x2


Second Session: OHP

4 Pause OHP: Ivanko OBX-20kg
bar x8x2
45x3 (99 lb) pauses start here
55x3 (121 lb)
65x3 (143 lb)
75x3 (165 lb) Only to eye level

Bamboo OHP: Slow Tempo
50x8x3

Chin Ups: 2 Light bands
8x2

DB Cleans
20s x8x2


Speed Squats felt so much better as the set moved on. I have no idea what the tension on the bar is, but it's fairly high because the bang peg setup. Using no hands is more fun than I could expect.
Close Stance Squats were just strange. When I attempted 295 lb, my left knee had a sharp pain on the inside above the knee cap, so I kept it to a single. Decided to move up & 345 moved too well. 385 was as comfortably high as I felt going. I still had knee pain, but no issues. This was all done no handed. 345 & 385 had my hands hover over the handles, but no touching. Hitting a PR on this day is kind of dumb, considering I'm still rehabbing, but I just worked up to what was heavy, but safe. I will break 400+ soon.
Bamboo Bar Squats were an experiment. I need a better bamboo bar, but I want some sort squat that isn't heavy, but challenges my stability.
GHRs felt more solid that I expected, despite needing a push off. Building these back as usual.
Hip work needs to be done much more often!

OHP sucks! I'm so weak on this movement! I'm hoping that the pauses will make me stronger not only at my sticking point, but before & after so the movement becomes more fluid & I can blow through the sticking points.
Bamboo Bar OHP was done to build stability as well. Doing these with a slow temp is rough, but if you do the concentric fast, the plates shake everywhere, making the eccentric much harder. Varying tempos are worth experimenting with.
Chins suck, but this is the only way I can currently get some volume. I only did 2 sets so I have somewhere to work up to over time.
DB Cleans always make my upper back bullet proof. Again, I kept the volume low so I can build volume over time.


The reason I am using the SSB / SS Yoke is two fold. Primarily, it gives my shoulders a break, both for OHP/shoulder work later & wear and tear from benching. I also wanted to try no hands SSB squatting as westside & other strong lifters use the bar this way. I'm seeing benefit in learning to keep my upperback stable & contracted without relying on wedging myself into a bar.

[Synthetickiller]

Rehab Week 4: Day 1
Squat

Warm up:
Hips & Shoulders
Reverse Hyper: 280x6x3
45° oblique raise: 6, 55x6
Dead bugs: 16

Squat: Duffalo bar, suit bottoms
Bar x2x2
80x3 (176 lb) 1:37 PM
100x3 (220 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb) 1:50PM
250x3x2 (551 lb) 2:05 PM to finish

Double Pause Squat: Duffalo Bar, Raw
155x6 (341 lb)
175x4 (385 lb)
195x3 (429 lb)

Good Mornings: PowerSpeed Bar
bar x5
135x5
185x5
225x5

GHR:
6, 6, 6


Squats felt MUCH better this week. I was able to basically warm up without rest, just changing plates. The first set of 551 was solid. The 2nd set was ugly but I got the work in.
Double Pause Squats were very solid this week. My back was able to handle it despite how i felt.
GMs also felt much better. I stopped at 225 only to leave some in the tank for next week.
GHRs felt much stronger as well.

Overall, this was a much better training session, but my lower back was from it, but well worth the work that was put in.

[Synthetickiller]

Rehab Week 4: Day 2:
Bench

Warm Up:
Hips & Shoulders

Bench: Duffalo Bar, raw
bar x8x2
50x5 (110 lb)
80x3 (176 lb)
95x3 (209 lb)
110x3 (242 lb)
125x1 (275 lb)
132.5x3x5 (292 lb) (90 sec rest)


Spoto Press: Duffalo Bar
100x5 (220 lb)
110x5 (242 lb)
120x5 (264 lb)

Reverse Band Bench Press: Light bands = 65 lb offload
135x12
185x10
225x10
Dropset:
275x5
225x5

Reverse Band Bent Over Rows: Light band
135x8
185x5
225x5
245x6

Seated DD Row:
Average Band x10
Average Band + Light Band x10
Average Band + 2 Light Bands x10x3

Bench felt solid through 275. 292 was a little rough, but I was able to get through all triples without.
Spoto Press also felt great. Not much else to say.
Reverse Band Press was something I wanted to try to get in volume without beating my joints up. This does help my joints and I was able to get a pump without feeling beat up.
Reverse Band Rows were done for the same reason. My back is burnt out from heavy squats, so this gave me a break to get in more volume than I would otherwise.
Seated DD Rows were also don't to give my lower back a break. I was able to get a good mind/muscle connection.

[Synthetickiller]

Week 4: Day 3
Worked up to 405x1 conventional deadlift, no belt. Missed 455, but it popped off the floor.
I need to do a lot of core work.

Week 0: Day 1


Warm up:
Hips & Shoulders
Reverse Hyper: 280x7x3
45° oblique raise: 6, 55x6
Dead bugs: 10x2

SSB Squat: SS Yoke, Raw
bar x5x2
155x3
205x3
245x4
315x1 stopped here w/ pain in left knee

Thoracic GMs: SS Yoke
Bar x 4.5 minutes

GHR:
7, 7, 7

Decline Situps:
6, 6, 6

Oblique Raises: 45 degree hyper
10
40x10


I had pain in my left knee, so I shut down squatting. I need to fix my left leg, as a whole.
Instead, I worked on upperback work, then all core work. I'm going back to basics w/ core work to help with my back & other things.