Week 2: Day 2
ME Bench
Bench: Reverse Light Bands, Raw, PowerSpeed Bar
bar x10x3
115x5
155x3
155x3 + Bands
205x3
245x3
295x3
335x1
365x1
395x1
425x0 (stapled)
405x1 (missload, left side 10 lb heavier)
Spoto Press: PowerSpeed Bar
235x5
255x5
285x5
DB Press: 2" incline
75s x8
100s x8
Pendlay Rows:
135x3
155x3
185x3
205x3
225x3
Rolling DB Extensions:
20s x8
30s x8
40s x6
40s x6
Chins:
6
Pull Downs:
Light bands x12
Light + M. Mini bands x10x2
DB Rows:
40s x10x2
Extra Workout:
45° Oblique Raise:
8
20x8
40x8
55x8
75x8
Curls: Rackable Curl Bar
bar x15
45x12
55x10
65x7
55x8
55x8
45x10
45x10
bar x30 (rest pause)
Triceps Push Down:
Light Band x25
Monster Mini x50
Mini x100
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Thread: Synthetickiller's Skeiko
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03-22-2020, 07:17 PM #511
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-28-2020, 06:04 PM #512
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 3
ME Deads / Dynamic Bench
Rack Pulls: 5" off ground, Bands, PowerSpeed Bar
bar x3x3
Bar x2 add light bands
bar x1
135x1
185x1
225x1
285x1
335x1
385x1 add belt PR
Close Stance SSB: 9.75" Box
Bar x3x3
175x3
225x3
265x3
315x3 PR
Farmers Walks:
114s x 190ft (4 trips)
Stopped here. Burnt out from all the work. Did not bench.
Week 2: Day 4
Dynamic Squats / OHP
Speed Squats: Parallel Box, Cambered Squat Bar, Green Bands (140 lb at top)
bar x3x3
bar x3 + bands
120x2
160x2
185x2x8 (Every rep every 45 sec)
Speed Deads: PowerSpeed Bar, 1" blocks, 140 lb tension
135x1
135x1 + bands
185x1
195x1
205x1
215x1
225x1
235x1
245x1
255x1
265x1 slow (double overhand)
275x1 fast (mixed grip)
35° Incline Speed Bench: Monster Minis (50 lb at top), Swiss Bar
bar x4x2
bar x4x2 + bands
95x3
135x3x8
Reverse Hyper: Hard Stops
250x10,10,10,5
35° Incline DB Press: Monster Mini Band around rback
20s x10
30s x10
40s x10
55s x10
GHR:
4,4,4,4 (minimal pushoff)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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03-28-2020, 06:07 PM #513
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 1
ME Squat
Box Squat: Parallel Box, suit bottoms, Duffalo Bar
bar x3x3
bar x3 add suit
80x1x2 (176 lb)
100x1 (220 lb)
130x1 (286 lb)
150x1 (331 lb)
170x1 (374 lb)
190x1 (418 lb)
210x1 (462 lb)
220x1 (484 lb)
230x0 (507 lb)
230x1 (507 lb) Grinding this out.
Double Pause Squat: Raw, Duffalo Bar
140x6 (308 lb)
160x4 (352 lb)
180x3 (396 lb)
Pin GMs: Pin 11, SSB
85x4
135x4
175x4
225x4
265x1
Reverse Hypers: Hard Stop
250x10
GHR: Barely any push off
2,2,2,2
Leg Lifts:
5,5,5,5Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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04-11-2020, 08:45 PM #514
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Tested maxes.
Squat: 625 (1" high)
Bench: 380 fail ( 341 was too easy)
Deadlift: 405, stopped as back was fried from 625 attempt.
Week 0: Day 1
Squat
Double Pause Squat: Cambered Squat Bar, Raw
bar x3x3
155x3
205x3
245x3
315x6 (pauses start here)
365x4
405x3
GM: Pin 11, SSB
Bar x3 w/ light bands
bar x3 w/ light bands & Monster Mini Pulling forward
115x3
135x3
155x3
GHR: Minimal Pushoff
2,2,2,2,2
Reverse Hyper: Dead Stop
250x8x3
Core Workout:
Oblique Raises: 45° Hyper
8
30x8
55x8
75x8
Dragon Flags: Not totally full ROM
4,4,4,4,4
Decline Situps:
5 (Setup is rough w/ this)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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04-18-2020, 07:35 PM #515
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Deload
Week 0: Day 1
Squat
Double Pause Squats: CSB, Raw
bar x3x3
155x3
205x3
245x3
315x6
365x4
405x2+1
GM: Pin 11, SS Yoke
bar x3 w/ light band
Bar x3 + light band + mini band pulling forward
115x3
135x3
155x3
GHR:
2,2,2,2,2
RH: Dead Stop
250x8x3
Extra workout:
Oblique Raises: 45° Raise
8
30x8
55x8
75x8
Dragon Flags: Partial Rom
4,4,4,4,4
Decline Situps:
5
Week 0: Day 2
Spoto Press: Duffalo
bar x10x3
50x5 (110 lb)
80x3 (176 lb)
105x5 (231 lb)
115x5 (253 lb)
125x5 (275 lb)
45° Incline Reverse Green Bands Close Grip Press: Swiss Bar
135x3x2 (wide & close)
225x3x2 (wide & close)
275x3 (wide)
Push Downs: Mini Band
125 reps
Week 0: Day 4
Speed Squat: Iron Wolfe Squat Bar, Green Band
bar x2x3
145x2x2
195x2x2
235x2x2
285x1 (slow)
OHP: CSB
bar x7x2
85x7
105x7
125x7
145x7Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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04-18-2020, 07:43 PM #516
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 1
Squat
Box Squat: Duffalo Bar, Suit Bottoms, no belt
bar x3x3
80x3 (176 lb)
115x3 (253 lb)
145x3 (319 lb)
165x3 (363 lb)
190x3x5 (418 lb) (90 sec rest)
Double Pause Squat: Cambered Squat Bar
335x6
385x4
425x0 (too heavy, skipped)
GHR:
2 (fried at this point)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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04-20-2020, 05:57 AM #517
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 2
Bench
Bench: Duffalo Bar
bar x10x3
50x5 (110 lb)
90x3 (198 lb)
105x3 (231 lb)
125x3 (275 lb)
140x3x3 (308 lb) (2 min rest)
Left shoulder had nerve pain radiating into the arm, so stopped the set here.
140kg/308 was probably too aggressive for 5 sets. I'll still get good stimulation from the sets done, at least. I'll see if 85% for doubles is possible next week.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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04-25-2020, 04:37 PM #518
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 3
Deads
45° Degree Hyper Raise: PowerSpeed Bar
135x3x3
184x3
225x3
245x3
275x3
Close Stance Squats: SSB & 9.75" Box
bar x3x3
165x3
215x3
255x3
305x3
{Wednesday Morning}
Speed Bench: Slight incline, Cambered Squat Bar
bar x3x3
bar x3 + short mini (60 lb tension)
115x3 + short mini (60 lb tension)
115x3x4 + 2 short mini (120 lb tension)
115x3x3 + 2 short mini + 1 short light (120 lb tension + 100 lb tension)
Week 1: Day 4
Dynamic Lower + OHP
Speed Squat: Iron Wolfe Squat Bar
bar x3x3
bar x3 + greens
145x2x2
195x2
245x2x4 (ran out of speed / too heavy)
Speed Deads: 1 mat + light band
135x1x2
145x1
155x1
165x1
175x1
185x1
195x1
215x1
245x1 (slow)
OHP: Cambered Squat Bar
75x7x2
95x7
115x7
135x7
155x7
Dumbbell OHP:
30s x15
40s x15
55s x15
DB Cleans:
20s x15x3
Extra Work: Friday
Biceps
Curls:Rackable Curl Bar
35x8
55x8
75x8
95x8
55x12x2
Reverse Curls:
35x10
55x10
75x10
35x20
Week 2: Day 1
Squats
Box Squats: Duffalo Bar, Suit Bottoms, no belt
bar x3x3
80x3 (176 lb)
115x3 (253 lb)
145x3 (319 lb)
165x3 (363 lb)
190x3x5 (418 lb) (90 sec rest periods) (Start to finish: 10:17AM - 10:49AM)
Double Pause Squats: Cambered Squat Bar
335x6
385x4
425x2
Triple Pause Squats: CSB, Pauses on decent
245x3x2
GHRs:
2,2,2,2,2
Hips: Adduction/Abduction
Monster mini x12 eachCrews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-16-2020, 05:46 PM #519
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Workout:
Curls: Rackable Curl Bar, short rest periods
35x12
45x12
55x12
Swiss Bar Curls: Med Grip, short rest periods
35x12
45x12
55x12
DB Curls: 45° Bench
20s x12x2
Push Downs: Mini Band
100x3
Cardio: Treadmill
30 minute walk
Incline 1% to 6.9%
2.6mphCrews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-16-2020, 05:51 PM #520
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 1
Double Pause Squat: Duffalo Bar, raw, 2' wide stance
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
125x6 (275 lb)
150x4 (331 lb)
175x3 (385 lb)
GM: Rep PowerSpeed Bar, 2' wide stance
bar x5
45x5 (99 lb)
75x5 (165 lb)
95x5 (209 lb)
105x5 (231 lb)
120x5 (264 lb) too shallow
Belt Squats:
90x12
100x12
100x12 + medicine ball
GHR:
2,2,2,2,2
Reverse Hyper:
250x15 hard stop
250x10 swing
AB/ADduction: Monster mini Band
8x3 (each leg)
Took a slightly wider stance with both D. Pause Squats & GMs. I'll stick with this for the cycle & see how it goes.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-17-2020, 04:52 PM #521
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 2
Bench
Spoto Press: Duffalo Bar
bar x10,5,5
50x5 (110 lb)
80x5 (176 lb)
105x5 (231 lb)
112.5x5 (248 lb)
120x5 (264 lb)
35° Incline Bench: Reverse Medium Bands
135x5
225x5 (add Greens)
275x5
330x6 (Thumb from smooth)
345x4 (Thumb from smooth + 1")
370x3 (Thumb from smooth + 1")
Reverse Rows: Old Medium & Light bands
8x8
Hex Press:
30s x12
40s x12
55s x12
Press Downs:
M. Mini Band x100x3 (over the whole workout)
DB Cleans:
20s x12x3
Lateral Press:
135 + M. Mini x8x3
Dips:
10x3 (Reverse Heavy Band)
Seated Rows:
50x15x3
Dragon Flags: Partial ROM
6,6,6Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-18-2020, 05:35 PM #522
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Work:
Curls: Rackable Curl Bar
35x12
45x12
55x12
Swiss Bar Curls:
35x12
45x12
55x12
Push Downs:
Mini Band x120, 120, 100
DB Curls: 45°
20s x12x3
Oblique Raises:
8
30s x8
55s x8
Loading Pin Curl: V Handle
30x8x3Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-20-2020, 02:22 PM #523
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 3
Deads/OHP
Deadlift: Ohio Deadlift Bar, Conventional, no belt
75x2x3 (165 lb)
105x2 (231 lb)
125x2 (275 lb)
150x2 (331 lb)
160x2 (352 lb)
Speed Deadlift: DL platform, Doubled Monster Minis, ODB, 45 sec intervals
(Doubled M. Minis are about 150 lb each at top, so 465ish at top)
75x1 (Conventional, failed at knees)
75x1 (Conventional, failed at knees)
75x1 (Sumo, Grind to lockout)
75x1 (Conventional, Grind to lockout)
75x1 (Sumo, Grind to lockout)
75x1 (Sumo, Grind to lockout)
75x1 (Conventional, Grind to lockout)
75x1 (Sumo, Grind to lockout)
OHP: 90 sec rest
55x6 (121 lb)
65x5 (143 lb)
75x4x2 (165 lb)
80x3 (176 lb) failed 3rd rep
Bent Over Rows:
145x3
155x3
165x3
175x3
200x3
210x3
DB OHP: BBer style
40s x15x3
Standing Pull Downs: Reverse bands, hold 2 sec
Short Lights x8x2 (OHP & Bench Grips)
Short Lights + Short Minis x8x6 (OHP & Bench Grips)
Plate Raise:
25x12
35x12
45x12
55x12
Seated Rows:
80x8x3
Side Raise:
5s x12
10s x12
20s x12x2
Face Pulls:
Monster Mini x15
Speed Pulls: Keep weight & grind out better
OHP: drop max by 10kgLast edited by Synthetickiller; 05-22-2020 at 03:42 PM.
Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-20-2020, 02:28 PM #524
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra:
Close Grip Curls: Rackable Curl Bar
35x12
45x12
55x12
Swiss Bar Curls: Close Grip
35x12
45x12
55x12
Push Downs:
Mini x100x3
Twisting Curls:
20s x12
30s x12x2
Loading Pin Curls: V Globe Handle
30x10 w/ 2 short mini bands (Globes)
30x10 w/ 2 short mini bands (Handles)
30x10 (Globes)
30x10 (Handles)
Oblique Raise:
8
40x8
75x8
Face Pulls: Monster Mini
Making up for yesterday
15,15,15Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-21-2020, 04:19 PM #525
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 4
Dynamic Squat/Bench
Speed Squats: Green Bands, Parallel Box
bar x3x3
bar x2 (add bands)
155x2
205x2
255x2x8
Close Stance Squats: 9-3/4" Box, SSB
bar x3x2
80x3 (176 lb)
100x3 (220 lb)
120x3 (264 lb)
130x3 (286 lb)
Step Ups: SSB, Lowest box height
155x2
GHR:
Skipped
Speed Bench: Fat Bar, Doubled Monster Minis
bar x5x3
bar x3 (add bands)
45x3 (99 lb)
65x3 (143 lb)
77.5x3x3 (170 lb) close grip
82.5x3x2 (181 lb) med grip
Swiss Bar Press: Med Grip
bar x5
45x5 (99 lb)
75x5 (165 lb)
105x1 (231 lb)
Lying Triceps Ext:
Skipped
Rolling DB Press:
20s x8x8 (last 4 sets were wenning style)
Step ups need to be much lighter.
Speed Bench needs to be lighter.
Swiss Press was effected by speed bench, but not sure if I can go heavy with a more appropriate weight.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-24-2020, 07:48 PM #526
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 1
Squat
Squat: Suit Bottoms, Duffalo Bar
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
145x3 (319 lb)
175x3 (385 lb)
200x3 (441 lb)
230x3x5 (507 lb, 90 sec rest)
Double Pause Squat: Duffalo Bar, Raw
140x6 (308 lb)
160x4 (352 lb)
185x3 (407 lb)
Good Morning: Rep PowerSpeed Bar
bar x5
135x5
185x5
225x0 (back wasn't having it)
Belt Squats:
115x12
115x12 + 11 lb medicine ball
115x12 + 25 plate
GHR:
2x6
Skipped RH & AB/ADduction. Too tired.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-24-2020, 07:53 PM #527
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 2
Bench
Bench: Duffalo bar, Raw
bar x5x3
50x5 (110 lb)
85x3 (187 lb) Pauses start here
105x3 (231 lb)
120x3 (264 lb)
135x3x5 (297 lb, 90 sec rest)
Spoto Press: Duffalo Bar
110x5 (242 lb)
115x5 (253 lb)
125x5 (275 lb)
35° Incline Bench: Reverse Medium Bands
135x5
225x5 (add Greens)
275x5
315x1
345x6 (Finger next to smooth instead Thumb from smooth)
370x1 (Thumb from smooth instead of Thumb from smooth + 1")
390x0 Did not attempt
Reverse Rows: Ivanko Bar, Used mediums & lights
Greens x10x2
Greens + Purples x8x6
Hex Press:
40s x10
55s x10 (not as sore as before)
DB Cleans:
30s x12x3
Too tired, skipped the rest.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-31-2020, 06:52 PM #528
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 3
Deadlift
Deadlift: ODB, no belt
75x3x2 (165 lb)
105x2 (231 lb)
125x2 (275 lb)
150x2 (331 lb)
170x2 (374 lb)
Speed Deadlift: Doubled M. Mini Bands ODB, no belt
80x1 (176 lb) Sumo
80x0 (176 lb) conventional, to knees
Back was fried. Stopped here.
Week 2: Day 1
Squat
Squat: Duffalo Bar, suit bottoms
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
145x3 (319 lb)
175x3 (385 lb)
200x3 (441 lb)
230x1 (507 lb) Stopped here
Left knee kept "catching" on the concentric and I felt I would blow my knee out. Right hip was sore 10 minutes after stopping. I woke up the next day with a sore knee.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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05-31-2020, 07:01 PM #529
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 2
Bench:
Bench: Duffalo Bar, Raw
bar x5x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
125x3 (275 lb)
145x2x5 (319 lb) (90 sec rest)
Spoto Press: Duffalo Bar
112.5x5 (248 lb)
120x5 (264 lb)
127.5x5 (281 lb)
35° Incline Press: Reverse Green Bands
135x5
225x3 (add bands)
315x3
345x6 (thumb length from smooth)
370x3 (thumb length + 1" from smooth)
390x1 (thumb length + 2" from smooth)
45° Rear Delt Raise: Internally rotated
5s x20x3
Reverse Rows: Old Green + Purple Bands
8x8
DB Cleans: 35° Incline
30s x12
30s x10
30s x10
Dragon Flags: Partial ROM
6,6Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-05-2020, 06:23 AM #530
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 3
DL/OHP
DL: ODB, no belt
75x2x2 (165 lb)
105x2 (231 lb)
130x2 (286 lb)
155x2 (341 lb)
180x2 (396 lb) Easier than last week
Speed DL: Double Mini, no belt
75x1x8 (165 lb) alternating Conventional & Sumo
Farmers Walk:
110s x4 trips
GHR:
5
OHP: PowerSpeed Bar
bar x5x3
47.5x5 (105 lb)
57.5x4 (127 lb)
67.5x3x2 (148 lb)
75x2x3 (165 lb)
70x3x2 (156 lb)
67.5x4 (148 lb)
57.5x6 (127 lb)
47.5x8 (105 lb)
Bent Over Rows: PowerSpeed Bar
75x3 (165 lb)
80x3 (176 lb)
90x3 (198 lb)
95x3 (209 lb)
100x3 (220 lb)
105x3 (231 lb)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-05-2020, 06:25 AM #531
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Workout:
Curls: Rackable Curl Bar (using pad on 2nd bar)
35x16
35x15
35x16
Oblique Raise: 45° Hyper
8
55x8
95x8
Incline Drag Curls:
20s x16
20s x12
20s x10
Pushdowns:
Mini Band x120Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-05-2020, 06:34 AM #532
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 4
Close Stance Squats: Ivanko OBX-20kg
bar x3x3
75x6 (165 lb)
90x5 (198 lb)
105x4 (231 lb)
110x4x2 (242 lb)
115x2x3 (253 lb)
110x3x2 (242 lb)
105x4 (231 lb)
95x6 (209 lb)
90x8 (198 lb)
75x10 (165 lb)
Sissy Squats:
20, 20, 15
8 (lowered pad to lower position)
Box Squat: Light Bands
145x1
145x2 (add bands)
195x4 (15" box, Widest Stance)
195x4 (14" box, Wider Stance)
195x4 (13" box, Narrower Stance)
195x4 (12" box, Narrowest Stance)
Close Grip Bench: Swiss Bar
45x10x2
135x5
185x3
225x3
275x3 (right rhomboid locked up)
275x5 (less arch)
275x5
JM Press: SSB
bar x5
85x5
115x5
Incline Cross Chest 1 Arm DB Fly:
20x10x3Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-11-2020, 08:10 PM #533
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 1
Squat
Squat: Suit Bottoms, Duffalo Bar, no belt
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
150x3 (331 lb)
175x3 (385 lb)
200x2 (441 lb)
230x2x2 (507 lb) Suit blew out on last rep
Shut workout down here, as my right knee/hip were sore are the suit blew out.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-11-2020, 08:11 PM #534
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 2
Bench
Bench: Duffalo Bar, Raw
bar x5x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
125x3 (275 lb)
145x3,3,2 (319 lb)
Just felt off after the suit blowout. Just cut the workout short here.Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-11-2020, 08:22 PM #535
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 3
Deadlift/OHP
Deadlift: Raw, Ohio DL Bar, no belt
75x2x2 (165 lb)
105x2 (231 lb)
125x2 (275 lb)
150x2 (331 lb)
170x2 (374 lb)
190x2 (418 lb)
Front Squats: Ivanko OBX-20kg
bar x3x3
65x6 (143 lb)
75x5 (165 lb)
90x4x2 (198 lb)
95x3x2 (209 lb)
100x2x3 (220 lb)
OHP:
bar x3x3
47.5x8 (105 lb)
52.5x7 (115 lb)
57.5x6 (127 lb)
62.5x5 (138 lb)
67.5x4 (148 lb)
70x3x2 (156 lb)
75x2x2 (165 lb)
80x1x2 (176 lb)
75x2x2 (165 lb)
70x3x2 (156 lb)
67.5x4 (148 lb)
62.5x6 (138 lb)
57.5x8 (127 lb)
52.5x10 (115 lb)
47.5x12 (105 lb)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-11-2020, 08:26 PM #536
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 4
Dynamic Squat / Bench (skipped bench)
Box Squat: CSB at parallel
bar x3
155x3
155x2 + Doubled Mini Band
155x2 + 2 Doubled Mini Band
155x2 + 3 Doubled Mini Band
155x2 + 4 Doubled Mini Band
155x2 + 5 Doubled Mini Band
245x5 + 2 Doubled Mini Band
265x4 + 2 Doubled Mini Band
285x3 + 2 Doubled Mini Band
255x5 + 2 Doubled Mini Band
275x4 + 2 Doubled Mini Band
295x3 + 2 Doubled Mini Band
Doubled Mini Band = 35lb tension at top on CSBCrews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-23-2020, 07:50 PM #537
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 4: Day 1 Day 2 Day 3
Since I blew my Squat suit out, I tested my squat max, bench max & just did a 5th week for DL.
Squat: 215kg (473 raw no belt), missed 227.5kg (501 weak hips)
Bench: 160kg (352 raw paused)
DL: 200kg x2 (441 lb)Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-23-2020, 07:53 PM #538
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 1
Squat
GM: SSB
bar x6
85x5
115x4
155x3
175x3
205x3
245x3
GHR:
3, 3, 3,3
Reverse Hyper:
250x12 Dead Stop
250x12 Swing
Sissy Squat:
8, 8, 8
Hip Abduction/Adduction
Light Band x8,8,8Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-23-2020, 07:58 PM #539
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 2
Bench
Spoto Press: Duffalo Bar
bar x5x3
50x3 (110 lb)
80x3 (176 lb)
105x5 (231)
112.5x5 (248 lb)
120x5 (264 lb)
35° Incline Reverse Band Press: Rep PowerSpeed Bar
225x3 (add Green bands)
275x3
315x6 (thumb length from smooth)
325x6 (thumb length from smooth)
335x6 (thumb + 1" length from smooth)
345x6 (thumb + 1" length from smooth)
Dips: Triceps Dominant
2, 2, 2, 2
Twisting DB Press:
40s x8x3
DB Cleans: 35°
20s x10x4
Push Downs:
Mini x150Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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06-23-2020, 08:15 PM #540
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Work: Monday
Oblique Raise: 45° Hyper
8
55x8
95x8
Dragon Flags: Not full ROM
4, 4, 4
Curls: Rackable Curl Bar
35x12
45x12
55x12
Incline Drag Curls:
20s x8x3
Incline Situps:
5, 5, 5, 5
Chins:
1, 1, 1, 1
Triceps Pushdowns:
mini band x150, 150Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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