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  1. #541
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
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    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #542
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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:
    1,1,1,1,1
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  3. #543
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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 chain
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #544
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #545
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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 x12x4
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  6. #546
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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
    235x3
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  7. #547
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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 5,5
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  8. #548
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  9. #549
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  10. #550
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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 x10
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  11. #551
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  12. #552
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  13. #553
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  14. #554
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000)
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    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 x50
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  15. #555
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    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:
    35x8x3
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  16. #556
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    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
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    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 x15
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  17. #557
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
    Rep Power: 20511
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #558
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,744
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    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)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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