Week 0: Day 3
Deadlift / OHP
Deadlift: ODB, raw, no belt
75x2x2 (165 lb)
115x2 (253 lb)
140x2 (308 lb)
160x2 (352 lb)
175x2x2 (385 lb) (took 30 minutes)
OHP: Ivanko OBX-20kg
47.5x8 (105 lb)
52.5x8 (115 lb)
57.5x8 (127 lb)
62.5x4 (138 lb)
67.5x4 (148 lb)
70x11 (156 lb)
67.5x4 (148 lb)
62.5x8 (138 lb)
57.5x8 (127 lb)
52.5x10 (115 lb)
47.5x10 (105 lb) (took 40 minutes; 91 reps)
Front Squats: Ivanko OBX-20kg
65x6 (143 lb)
80x5 (176 lb)
90x2 (198 lb) Could not continue as the shoulder pump from OHP limited my shoulder mobility.
Rows: Rep PowerSpeed Bar
135x3
155x3
185x3
205x3
225x3
Side Raise:
2.5kg/5.5 x12
5kg/11 x12
20x12x2
Face Pulls:
Mini Band per hand x20x2
Bus Drivers:
25 x12x2
Pull Ups:
1
|
Thread: Synthetickiller's Skeiko
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06-23-2020, 08:26 PM #541
- 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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06-27-2020, 07:34 PM #542
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Day: Wednesday
Oblique Raises:
9
55x9
95x9
Curls: Rackable Curls Bar
37.5x12
47.5x12
57.5x12
Dragon Flags: Partial ROM
4, 4, 4
Twisting DB Curls:
20s x8x3
Pullups:
1,1,1,1,1Crews: 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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06-27-2020, 07:37 PM #543
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 4
Front Squats: Ivanko OBX-20kg
bar x3x3
65x6 (143 lb)
80x5 (176 lb)
90x4 (198 lb)
97.5x3 (215 lb)
105x2x3 (231 lb)
85x6 (187 lb) (Only did one set, too much front delt pain)
Close Grip Bench: Swiss Bar
bar x3
95x3
135x3
135x3 (add 72 lb chain)
185x3
225x3
225x3 + 5 lb plate on chain
225x3 + 10 lb plate on chain
225x3 + 20 lb on chainCrews: 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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06-27-2020, 07:42 PM #544
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 1
Squats
Squats: Duffalo Bar, Raw, no belt
bar x3x3
80x3 (176 lb)
115x3 (253 lb)
140x3 (308 lb)
160x3 (352 lb)
185x3x5 (407 lb) (double pauses start here, 2 minute rest)
GM: Rep PowerSpeed Bar
bar x5 (wide stance)
95x5 (wide stance)
135x5 (wide stance)
185x5 (closer stance)
225x5 (closer stance)
245x6 (closer stance)
GHR:
3, 3, 3, 3, 3
Sissy Squats
10
Hip Abduction/Adduction
Light band x8 (each leg)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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06-28-2020, 09:20 PM #545
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 2
Bench
Bench: Duffalo, Raw
bar x5x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
120x3 (264 lb)
135x3x5 (297 lb) (90 sec rest period)
Spoto Press: Duffalo Bar
110x5 (242 lb) (index finger on ring)
115x5 (253 lb) (middle finger on ring)
125x5 (275 lb) (ring finger on ring)
35° Incline Reverse Bands: Green Bands
225x1
275x1
315x1
347.5x6 (thumb from smooth)
370x4 (thumb from smooth)
385x3 (thumb +1" from smooth)
DB Rows:
110x8x2
DB Cleans:
20s x12x4Crews: 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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07-01-2020, 08:20 PM #546
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 3
Deadlift: ODB, Raw, no belt
75x2x2 (165 lb)
115x2 (253 lb)
140x2 (308 lb)
160x2 (352 lb)
185x2x2 (407 lb)
OHP: Ivanko OBX-20kg
47.5x8 (105 lb)
52.5x8 (115 lb)
57.5x8 (127 lb)
62.5x8 (138 lb)
67.5x8 (148 lb)
72.5x8 (160 lb)
57.5x8 (127 lb)
52.5x8 (115 lb) (64 total reps)
Deadlift: Pause at knee, 3 sec eccentric, no belt
125x3 (275x3)
130x3 (286 lb)
135x3 (297 lb)
Bent Over Rows:
145x3
165x3
195x3
215x3
235x3Crews: 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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07-01-2020, 08:27 PM #547
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Extra Work: Wednesday
Curls: Rackable Curl Bar
35x12
37.5x12
40x12
42.5x12
45x12
47.5x12
50x12
55x12
Rolling DB Ext:
20s x8x6
20s x12
20s x30
Decline Situps:
5kg x8x3
Twisty Bendy Things:
Mini band x 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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07-03-2020, 12:20 PM #548
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 4
Front Squat: Ivanko OBX-20kg
bar x5x2
65x6 (143 lb)
80x5 (176 lb)
90x4 (198 lb)
100x3 (220 lb)
110x2x3 (242 lb)
Close Grip Bench: Swiss Bar
45x5x2
45x3 add 72 lb chain
95x3
135x3
185x3
225x3
225x1 w/ chain & 15 lb at sticking point
Box Squat: Low Box, Cambered Squat Bar
bar x3
bar x3 add 2x Doubled Mini Bands
155x2
245x2
260x5
280x4
300x3
270x5
290x4
310x3
Bench: Ring Finger on Ring, Ivanko OBX-20KG
bar x3
45x3 (99 lb)
85x6 (187 lb)
102.5x5 (225 lb)
120x4 (264 lb)
Stopped here as I couldn't hold an arch.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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07-05-2020, 07:43 AM #549
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 1
Squat
Double Pause Squat: Raw, no belt, Duffalo Bar
bar x3x2
80x3 (176 lb)
115x3 (253 lb)
140x3 (308 lb)
160x3 (352 lb)
185x3x3 (407 lb)
190x3x2 (418 lb)
Pin GM: SSB, set at naval height
bar x5
115x3
165x3
215x3
GHR: Push Off
5,5
Sissy Squat:
6, 6, 6
Instead of squat at 80% for 3x5, I bumped the last two triples to 82.5% and most likely will carry this forward for week 2.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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07-28-2020, 11:01 AM #550
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 2
Bench
Skipped. Right pec hurts too much to press past 2 plates.
Week 2: Day 3
Deadlift/OHP
Deadlift: ODB, Raw
75x2x2 (165 lb)
115x2 (253 lb)
145x2 (319 lb)
165x2 (363 lb)
195x1 (429 lb) Back couldn't handle more
Standing Rear Delt Flys:
Mini band x15
Face Pulls:
Minis x10x2
Extra Day:
Oblique Raise:
8
20x8
30x8
40x8
55x8
Rainbows:
10
Rear Delt Flys:
mini x10Crews: 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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07-28-2020, 11:05 AM #551
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 3: Day 1
Squat:
Double Pause Squat: Duffalo Bar, Raw, no belt
bar x3x2
80x3 (176 lb)
115x3 (253 lb)
145x3 (319 lb)
165x3 (363 lb)
185x3x2 (407 lb)
200x2 (441 lb)
207.5x2 (457 lb)
GM: SSB, From Pin
bar x5
135x5
185x5
235x5
GHR: Push Off
8, 6, 5
Sissy Squat:
8, 8, 8
Week 3: Day 2
Week 3: Day 3
Week 3: Day 4
Skipped (resting pec)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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07-28-2020, 11:09 AM #552
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 4: Day 1
Squat
Squat: Duffalo Bar, raw, no belt
barx3x3
110x3 (242 lb)
130x1 (286 lb)
145x1 (319 lb)
165x1 (363 lb)
185x1 (407 lb)
200x1 (441 lb)
212.5x1 (468 lb) PR!
222.5x1 (490 lb) PR!
230x1 (507 lb) PR!
I never train raw, so my previous PR was 460x1 double paused with a cambered squat bar. 518/523 next cycle.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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07-28-2020, 11:13 AM #553
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 4: Day 2
Skipped
Week 4: Day 3
Bench testing
Bench: Bamboo Bar
bar x8
50 x8
100x8
144x5x3
Bench: Duffalo Bar
bar x3
50x3 (110 lb)
80x1 (176 lb)
100x1 (220 lb)
130x1 (286 lb)
145x1 (319 lb)
I've been using Voltaren cream for 2 weeks at this point to decrease inflammation.
I decided to test first with my bamboo bar setup to see if my pec would be ok. Worked out fine, then went on to see how heavy I could go. 319 paused moved stupidly well. I decided to stop here to not push my luck.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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07-28-2020, 11:17 AM #554
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 1
Squat
GM: CSB
bar x5
bar x3 + 50 lb hanging
155x3 + 50 lb hanging
205x5 + 50 lb hanging
225x4 + 50 lb hanging
245x3 + 50 lb hanging
205x5 + 70 lb hanging
225x4 + 70 lb hanging
245x3 + 70 lb hanging
GHR:
5, 2, 2, (2s were more strict)
Conditioning circuit
Sissy Squat:
8, 8
Reverse Hyper:
250x8x2
Rear Delt Flys:
Minis x12x2
Curls:
35x13x2
Pushdowns:
Mini x100
Curls:
minis x50Crews: 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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07-28-2020, 11:22 AM #555
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 2
Bench:
Spoto Press: Duffalo Bar (in pounds)
bar x5x3
105x5
205x1
205x5 + 50 lb hanging
205x5 + 70 lb hanging
205x5 + 90 lb hanging
Did not do second wave of 60, 80, and 100 lb hanging
Rolling DB Extensions:
40s x8x8
DB Rows:
110x8 (will lighten these to 75 and do some major volume)
Circuit 1:
Rear Delt Flys:
Mini x8x5
Curls:
35x8
45x8
55x8
65x8x2
Circuit 2:
Side Raise:
5kg/11 lb x10x3
Swiss Bar Curl:
35x8x3Crews: 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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08-01-2020, 07:49 PM #556
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 3
DL/OHP
DL w/ SSB
135x3x2
135x2, 2, 1 + SSB
135x3 + 115
135x3+1 + 135
155x3 + 135
185x3 + 135
OHP:Ivanko OBX-20kg
bar x8x2
45x8 (99 lb)
55x8 (121 lb)
65x8 (143 lb)
Side Raises:
5s x50
10s x40
20s x15Crews: 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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08-01-2020, 07:52 PM #557
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 4
Dynamic Squat/Bench
Box Squat: Custom SSB
bar x3
115x3
205x3
245x3
295x3
340x3
390x1
250x6 (close stance)
250x6 (wide stance)
GHR: Knees Low
6, 6, 2 (no help on double)
Sissy Squat
8,8,8
Speed Bench: OBX-20kg, Doubled minis
bar x5x3
95x5
135x5
135x3 add bands
185x10
175x10
165x10
155x10
135x10
Also did declines & Hoff Presses, but not a fan of either.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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08-01-2020, 07:56 PM #558
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 1
Squat
Double Pause Squat: Duffalo Bar, Raw, No Belt
bar x3x3
80x3 (176 lb)
120x3 (264 lb)
145x3 (319 lb)
165x3 (363 lb)
190x3x5 (418 lb) Double Paused, 2 min rest
GM: Cambered Squat Bar
bar x3
120x3
160x3
210x3
250x3
300x3
GHR: No assitance
2, 2, 2
Sissy Squat:
6
10x6
25x6
Oblique Raise:
8
20x8
40x8
75x8
Dragon Flags:
3, 3, 3
Reverse Hyper:
250x10x2 (dead stops)
250x7 (Swings, back was burnt 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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08-16-2020, 08:07 PM #559
- 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)
80x3 (176 lb)
105x3 (231 lb)
120x3 (264 lb)
135x3x5 (297 lb)
Spoto Press: Weight hanging from Bands
205 + 50 x5
205 + 70 x4
205 + 90 x4
205 + 60 x5
205 + 80 x4
205 + 100 x1
Rolling DB Ext:
55s x4
40s x8x4
DB Pullovers:
40x8
75x8
Week 1: Day 3 & 4
SkippedCrews: 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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08-16-2020, 08:14 PM #560
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 1
Squat
Double Pause Squat: Raw, Duffalo Bar
bar x3x3
80x3 (176 lb)
120x3 (264 lb)
145x3 (319 lb)
165x3 (363 lb)
190x3x3 (418 lb) Double Pauses start here, 2min rest
195x3x2 (429 lb)
GMs: Cambered Squat Bar, Wide Stance
bar x3
160x3
250x3
315x3 PR
Reverse Hypers: Hard Stop
250x8x2
Sissy Squats:
4,4,4
GHRs:
2 (no help)
2 + 2 (no help + push off)
6 (all push off)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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08-18-2020, 08:20 AM #561
- 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)
120x3 (264 lb)
145x2x4 (319 lb)
145x3 (319 lb)
Spoto Press: Duffalo Bar, (Weight + hanging weight)
185 + 50 x8
185 + 70 x6
185 + 120 x1Crews: 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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08-18-2020, 05:56 PM #562
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 3
Deadlift / OHP
Deadlift w/ SSB:
135x1x3
135 + ssb x1
135 + 135 x1
225 + 135 x1
315 + 135 x1 PR!
OHP: Rep PowerSpeed Bar
bar x8
65x8
85x8
105x8
125x8
Dropset (partial reps):
125x10
105x10
85x12
65x15
45x20Crews: 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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09-09-2020, 06:01 PM #563
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 4: Day 1 & Day 2
Squats:
bar x3x3
80x3 (176 lb)
110x1 (242 lb)
130x1 (286 lb)
150x1 (331 lb)
170x1 (374 lb)
190x1 (418 lb)
205x1 (451 lb)
217.5x1 (479 lb)
227.5x0 (501 lb) did not attempt.
479 felt terrible and I didn't feel that the 501 attempt was worth taking based on how the weight as moving that day.
Bench:
bar x5x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
125x2 (275 lb)
145x1 (319 lb)
152.5x1 (336 lb)
162.5x1 (358 lb)
172.5x1 (380 lb / 382 lb actual weight) All time bench PR.
The bar speed was exceptional. 358 moved slower and I felt the sticking point on that lift. 380 moved fast, and never slowed down at the sticking point. 385 was possible. 391 was a long shot, but realistic.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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09-09-2020, 06:12 PM #564
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 1
Squat:
GMs: Duffalo Bar
Bar x3x3
Bar x3 + mini bands
Bar x3 + light bands
Bar x3 + light bands + 2x mini bands
145x3
150x3
170x3x2
190x3
GHRs:
3, 4, 5
Reverse Hypers:
250x8 (full swing)
250x8x2 (hard stop)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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09-09-2020, 06:15 PM #565
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 2
Bench:
Incline Pin Press: 35°, Rep PowerSpeed Bar
bar x5x3
135x3
185x3
225x3
275x1
295x1
315x1
DB Press:
Decline: 75s x12
Flat: 100s x12
Rows:
To waist: 140x10, 160x10
To Chest: 160x3, 180x3, 200x3
Curls: 21s
35 x 3sets
DB Cleans:
20s x12x3
Push Downs:
Mini x60
M. Mini x6
Mini x60
Lap Pushdown:
Mini x20
M. Mini x20 + mini x15Crews: 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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09-09-2020, 06:19 PM #566
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 3
Deadlift
Deadlift: 4" Deficit, Conventional, PowerSpeed Bar
135x1x3
185x1
225x1
275x1
315x1
365x1
405x1
OHP: Rep PowerSpeed Bar
45x5x3
65x10
85x10
105x10
125x10
Dropsets:
145x10
125x10
105x8
85x6
65x8
Zercher Squat: Cambered Squat Bar
bar x3
155x3
245x3
DB Cleans:
20s x15
20s x12
20x x15Crews: 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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09-12-2020, 01:58 PM #567
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 0: Day 4
Dynamic Squat/Bench
Box Squat: SSB, Just below parallel (+ weight denotes hanging weight from bands)
Bar x2
Bar x2 + 90
155x2
155x2 + 50
155x2 + 90
155x2x2 + 140
35° Incline Dynamic Press: Rep PowerSpeed Bar
bar x6x3
bar x6 + doubled minis
95x6 (Index next to smooth)
115x6 (Index next to smooth)
135x6 (Thumb length from smooth)
155x6 (Thumb length from smooth)
185x6 (Pinky next to ring)
Rolling DB Extensions:Flat
20x 12x212Crews: 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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09-15-2020, 06:17 AM #568
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 1
Squat
Squats: Duffalo Bar, no belt, raw
bar x3x3
80x3 (176 lb)
125x3 (275 lb)
145x3 (319 lb)
170x3 (374 lb)
195x3x4 (429 lb)
197.5x3 (435 lb)
Quit here. Lower back was too burnt out
Week 1: Day 2
Bench
Bench: Duffalo Bar, Raw
bar x5x3
60x5 (132 lb)
90x3 (198 lb) pauses start here
105x3 (231 lb)
125x3 (275 lb)
140x3x5 all time PR for 80% triples. Weird PR, but it's progress
35° Degree Incline Pin Press: Rep Powerspeed Bar
bar x5
135x3
225x1
275x1
300x1
320x0 (failed at transition 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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09-18-2020, 07:26 PM #569
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 1: Day 3
Deadlift/OHP
Deadlift: 4" deficit, raw, no belt, rep powerspeed bar
135x1x3
195x1
235x1
285x1
325x1 (double overhand)
375x1
415x1 (PR for this setup)
Back was entirely burn out from this pull, so I shut the workout down.
Week 1: Day 4
Skipped. Needed the recovery.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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09-22-2020, 08:12 PM #570
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 22655
Week 2: Day 1
Squat
Squat:
Bar x3x3
80x3 (176 lb)
125x3 (275 lb)
145x3 (319 lb)
170x3 (374 lb)
195x3 (429 lb)
Stopped here. Back was burnt out. Just couldn't handle squats today.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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