Synthetickiller's Skeiko

[Synthetickiller]

Week 1: Day 4
Bench/Squat accessory

OOP Squat: SSB
Bar x5x2 (65 lbs / 30kg)
bar x5 + blue bands
80x1 + blue bands (176 lbs) SI did not like this
50x1 (110 lbs) back said to call it for a day

CG Bench: Swiss Bar, medium grip
20x10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
105x5x3 (231 lbs)

Belt Squat:
205x10
260x10
260x10

Called it a day. Out of Position Squats are very hard. I'll slowly work up to this over time. This set up w/ bands is a glute/hip killer. Locking out deadlifts & squats will be a breeze. I really need chains & something besides belt squats to work on the bottom end of the squat. Swiss bar presses went smoothly. Huge jump from the last time I used it, 10kg. Hopefully I can press 125kg x1, but the end of the cycle.



Week 2: Day 1
Squat

Squat:
30x5x2 (66 lbs) add titan super centurion (no straps)
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308)
160x3x5 (352 lbs) easy

Belt Squat:
205x10
260x10x2

Standing GMs: CSB
bar x5x2 (30kg)
52.5x5 (115 lbs)
82.5x5 (181 lbs)

[]GHR:[/u]
8,8,8

Squats were easy. The new suit doesn't help as much as you'd think. I need either straps up or a belt to get any real carry over. It's much easier to put on, will last longer & is just more comfortable.

Belt squats still help. I stood on 10 lb plates (2 rows thick) & got much better ROM. I'll continue this way for as long as I can till I get a machine built.

GMs w/ a CSB fixed the issue I was having w/ back pain. The bar doesn't target the anterior chain of the back, so my posterior chain isn't as taxed due to the movement. I was able to load it higher than the SSB. I'll continue to use this method till I can go heavy & eliminate SI pain. One step at a time, but making huge progress.

GHRs were solid & felt better. Less push off. I'll get back to no assistance soon.

[Synthetickiller]

Week 2: Day 2
Bench:

Bench:
20x20 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs)
95x4 (209 lbs)
112.5x4 (248 lbs)
136x2x5 (300 lbs, really 299.8 lb, lol)

Cut it off there. 52 lbs is too much of a jump. Felt burnt out/achy. Shut it down.

Week 2: Day 3
Deads

Deads:
75x3x2 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x2 (319 lbs)
160x1 (352 lbs) (wanted 2 or 3)

Cut it short here. Ran out of time. More AC issues. Everyday it seems. 319 felt solid. I was hoping 352 would at least be repped out, but I'm happy to get this far in my rehab. I'll try 170/175kg on week 4. 175kg is the goal. I need 407 at least, again.

Week 2: Day 4
Squat/Bench Accessory

OOP Squat: SSB
bar x5x2 (30kg/66lb)
bar x5x2 (30kg/66lb) + blue bands
55x3 (121 lbs)
70x3 (154 lbs)
80x3 176 lbs) PR for this movement

This is hammering the posterior chain (glutes especially) like no other.

CG Bench: Swiss bar
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
107.5x5 + 12kg chain (237.5lb + 26.5 lb chain)
112.5x3 + 12kg chain (248 lbs + 26.5 lb chain)
112.5x4 + 12kg chain (248 lbs + 26.5 lb chain)

Got that extra rep, but wasn't able to get 5,5,5 on these.

GHR:
8,8,8

Hamstrings were destroyed.

Triceps Push Downs: Grip on Globes
25x8
50x8
75x8

Good session. I need more chains, but it's enough till I get a 44 lb set.

[Synthetickiller]

Week 3: Day 1
Squat:

Squat:
20x5x2 (44 lbs) add briefs
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308 lbs)
160x3x2 (352 lbs)
180x2 ( 396 lbs)
180x3 (396 lbs)
180x5 (396 lbs)

Belt Squats:
200x8
200x8
225x10

Standing GMs: CSB
bar x5 (30kg/66 lbs)
55x5 (121 lbs)
85x5x2 (187 lbs)

GHR:
8,4

Squats went very well. 396x5 is just what I needed to start feeling like I used to. Only 100 lbs to go before I get to my old prime. Hoping for 451/462 easily. If everything goes well, 473 might go for a ride. Not sure yet.

Belt squats were solid. More so, just good rehab.

GMs are still a work in progress, but they are moving along just fine.

GHRs hurt, so I quit. No need to re-aggravate the injury.

Solid session.

[Synthetickiller]

Week 3: Day 3 & 4: Skipped

Week 4: Day 1
Squat:

Squat:
bar x5x2 (55lbs) add suit bottoms
80x5 (187 lbs)
100x 3 (220 lbs)
130x3 (286 lbs)
150x1 (331 lbs)
180x1 (396 lbs)
205x1 (451 lbs) All time Pr for just suit bottoms
220x1 (484 lbs) add belt (lever not tightened down)

Still too "fat" to tighten the belt. Would have given more support. The support is what my lower back needed as the weight being 450 was getting too heavy since I've been neglecting core work. 220 was either at or a hair below parallel. Felt below, but not 100% on that.

Week 4: Day 2
Bench

Bench:
20x20,10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
100x3 (220 lbs)
110x2 (242 lbs)
130x2 (286 lbs)
142.5x1 (314 lbs)
155x1 (341 lbs) All time PR.
160x1 (352 lbs) All time PR.

Finally broke tree-fiddy. Weight gain has it's benefits, lol. 341 was a smoke show. Very very light. Looked like 135. 352 felt a lot heavier. I don't think I was as focused because I had already hit an all time PR.

I used a belt on 341/352. It gives my back a break & helps to arch harder.

Week 4: Day 3
Deadlift:

Deadlift:
75x3x2 (165 lbs) add suit bottoms
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs) solid
185x0,0 (407 lbs)

Looking bad as I write ths, 76 lbs is a big jump. Probably not the smartest thing to do. Then again, the strength is there. It's more of a core issue w/ back rounding. I cracked the 2nd attempt off the ground easily, but once it was a few inches up, I was SOL. I felt out of position & didn't want to chance blowing a disc. I should get 407 next cycle. Can't win them all, but it's still progress.


Had a decent 4 week cycle overall. Again, not the best, but until I am typically pain free, for the most part, I consider this still a rehabing phase, even with an all PR bench. 484 is a solid place to be, all things concerned. I've moved my squat from 363 to 484 (with equipment mind you) & bench from 253 to 352 in 3.5 months. Muscle memory & 30 bs of weight gain have helped my improvement and leverages dramatically. Deadlift is still lagging behind, but will be fixed with core work & back work.

I'll be focusing on core work starting today (going light) through the off week & get more aggressive as the next cycle moves on.

I need to increase my back work. I should start to be able to focus on making this routine 90% or something closer to what I used to do. We'll see.

[Synthetickiller]

Week 1: Day 1
Squat

Squat:
30x5x2 (66 lbs)
80x5 (176 lbs)
115x5 (253 lbs)
135x4 (297 lbs)
160x3 (352 lbs)
180x3x5 (396 lbs)

Belt Squat:
230x20
230x26 (standing on 25 lb plates)

GMs:
bar x8
45x5 (99 lbs)
65x5 (143 lbs)

GHR:
8,8,8 (last 2 sets had 3kg / 6.6 lb chain)

Done.

Had issues with squatting. My right knee tracked in during my first heavy set w/ 180kg. Corrected it mid squat & focused on driving my knees out; it caused no injury, luckily.

Belt squat went well for the first time trying to get more of a pump/traction out of it than just 3 sets of 10.

GMs & GHRs went normally well. I left some in the tank as it's the first week back.

[Synthetickiller]

Week 1: Day 2
Bench

Bench:
20x10x2 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) Pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs)

DB Press:
100s x5
120s x8

DB Rows:
100s x10
130s x10 used straps
160s x0 Back didn't feel up to it

Decline Flys:
10s x10
22s x20
22s x20

Seated Rows:
55x10
120x10
145x10

Curls: Curl Bar
20x10
30x10
40x20
Drop set:
40x16
30x16


Productive workout. Pauses were not the best, but still good. 286 feels fine. 303 for doubles seems about right for week 2, so I think I'm on track. DB presses are better. I don't feel I need 3 sets, 2 being warm ups. I may end up doing a lighter 3rd set in the future for 10-20 reps. Not sure.

DB Rows were great. I still have to get in more core work. 130 felt really good. 160s were there, but my back was telling me no, so I cut it short there. Seated rows went very well too. I'm new to doing them since I finally have access, so I'm using this as a way to guestimate where I should be. I need a final set of 20 reps or so to really hit my back hard.

Flys went fine. So did curls. Big pumps from both. I'm new to working to try and get a pump as well, but I've noticed my back benefits from volume vs very heavy weight for 5 reps. Unfortunately, I don't respond to very reps all the time, but that should give me body a slight break & hit different fibers, so this should be a win win. I'll have to see.

[Synthetickiller]

Week 1: Day 3
Deadlift/Overhead Press/Shouldres

Deadlift:
75x3x2 (165 lbs)
75x3 (165 lbs) + 63 lbs chain
95x3 (209 lbs) + 63 lbs chain
125x3x4 (275 lbs) + 63 lbs chain

Overhead Press:
20x5x2 (44 lbs)
45x5 (99 lbs)
55x5 (121 lbs)
149x5
160x4 All time PR
Drop Set: 30 total reps; no rest between sets.
145x5
125x5
105x5
85x5
65x5
44x5

Zercher Squats: CSB

bar x3 (30kg/65 lbs)
55x3 (121 lbs)

Side Raises: no rest
10s x10
10kgs x10 (22 lbs)
10s x10


Stopped. Deads went extremely well. I want to say the chain is about 50 lbs at the top, so 325 at the top. 12 reps total is a good workset volume for me. I'll take it. All previous workouts this year were 3 to 6 total reps for work sets.

Overhead presses were great as well. Working up to 160x4 is an all time PR. I was hoping for 5. It'll still take time to get to 180x1 for a PR w/o leg drive. The drop sets burnt my shoulders out beyond belief. Side Raises helped enforce the burn even more.

Zerchers went poorly. I tried out a squat pad that was too thick & it puts the bar too far out of position & caused the movement to be more arm work than core/posterior work. I just need to buy some cheap pads. That's the best option.

I wanted to do more volume, but I still have to see how my SI reacts to this much work. So far, no pain.

[Synthetickiller]

Week 1: Day 4
Accessory work:

Weight: 220.0 lb

OLY Squat: SSB
Bar x5 (60 lbs)
52.5x5 (116 lbs)
82.5x5 (181 lbs)
102.5x3 (225 lbs)
132.5x1 (292 lbs)

CG Bench:
20x10 (44 lbs)
20x10 (44 lbs) + 63 lbs chain
45x5 (99 lbs) + 63 lbs chain
75x5 (165 lbs) + 63 lbs chain
85x5 (187 lbs) + 63 lbs chain
95x5 (209 lbs) + 63 lbs chain
105x5 (231 lbs) + 63 lbs chain
Drop set:
75x5 (165 lbs) + 63 lbs chain
75x5 (165 lbs) no chain

Stopped here. My back was fried. OLY squats were great, but this movement fries my back. Forced me to not do more leg/back work.

CG work was great. Chains need a small adjustable leader chain. All 63 lbs of chain are off the ground before the top, even with 2 25s and a 10 sacked. Not enough chain was simply dumped. I'd say half the chain or more was not deloaded. Makes for a good stability work.

I'd have liked to push forward, but it was time to call it quits.

[Synthetickiller]

My back was burnt out from Week 1 Day 4 Oly Squats. Ended up taking 2 weeks off. Made a semi come back.

Reboot:

Week 1: Day 1

Squat:
25x10,5 (55 lbs) add suit bottoms
80x5 (176 lbs)
115x5 (253 lbs)
135x4 (297 lbs)
160x3 (352 lbs)
180x3 (396 lbs) Stop here, back was fried:

Belt squats:
228x10,18

Stopped here. Back was too far gone, but better than 3 weeks ago.

Week 1: Day 2

Bench:
20x10,10 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs)

DB Press:
100s x5 (average band around back, high tension at top)
120s x7
75x10 (average band around back, high tension at top)

DB Rows:
75s x10 (Could feel my back twitch, so I cut it off)

Seated Rows:
55x10
87x10
120x10x2

Cut it here. Burnt out, joints hurt. Bench wasn't great, but wasn't terrible. I rarely feel good after a 2 week layoff, so this was about as productive as it'll get for the first week.

[Synthetickiller]

Felt awful after that workout & took a week off. Seems to have helped.

Week 1: Day 1
Squat

Squat:
30x5x2 (66 lbs) Raw
80x5 (176 lbs)
115x5 (253 lbs) Add suit bottoms
135x4 (297 lbs)
160x3 (352 lbs)
180x3x5 (396 lbs)


GMs:
SSB x8, x10 (60 lbs)
bar x6
45x6 (99 lbs)
75x6x2 (165 lbs)

GHR:
8,8,8 (last 2 sets had 3kg / 6.6 lb chain)

Tried squatting last week & could only handle 4 sets of 180kg.

Much less pain than recently. 180kg was solid, felt very easy. Even easier than w/ a belt like last week. GMs were also better. GHRs need work, but it's been basically 3+ weeks since I've done GHRs.

[Synthetickiller]

Week 1: Day 2
Bench

Bench:
20x10,10 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs) brought grip in to ring vs middle. Better speed & power

DB Press:
100s x5
120s x8

Bench Press for reps:
75x15 (165 lb) Chest was pumped like crazy


DB Rows:
100s x20 (Could feel my back twitch, so I cut it off)

I've been closer to a month since I've been able to get a better workout in.

[Synthetickiller]

Been lifting on & off, but nothing solid. Finally feeling like I can complete a proper cycle.

Week 1: Day 1
Squat


Warm Up:
Hip circle walks
Shoulderok 10lbs x5x4
Squat: Duffalo Bar, suit bottoms
bar x5x2 (57 lbs)
85x5 (187 lbs)
120x5 (264 lbs)
145x4 (319 lbs)
170x3 (374 lbs)
195x3x4 (430 lbs)
200x3 (441 lbs)

Double Pause Squats: Duffalo Bar, raw
130x5 (286 lbs) wide stance
130x5 (286 lbs) close stance

Standing Good Mornings: SSB, raw
Bar x5 (69 lbs)
86x6x2 (190 lbs)

GHR:
6x3 (push offs)

Called it a day. Squats felt good. My back wasn't too tired from all of the squatting & volume.
The Duffalo bar has entirely stopped any shoulder pain I was having from squatting low bar with a straight bar.
Pauses felt good. I will go to 3 sets next week. GM & GHR volume & needs to increase.


Week 1: Day 2
Bench

Bench: Duffalo Bar, raw & paused
bar x10x2 (57 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
95x5 (209 lbs)
110x4 (242 lbs)
125x3x5 (275 lbs) Heavy

Close Grip Press: Fat Bar
95x8 (209 lbs)
105x8 (231 lbs) Grinder on last rep, could feel the pec activation.

Unilateral Seated Row: Low position, pulling at low chest level
50x10
75x10
85x10

Push Downs
52.5 x8x3

Dumbbell Preacher Curls:
30s x8x2, slow eccentric portion.

Very sore from yesterday's training.
Pressing with the Duffalo bar increases range & pec activation. The last set was much faster than the first 3 sets.
CG press hit triceps & pecs hard. Need to slowly increase back work. Need to figure out when to add in direct triceps/biceps work.
Good session.

[Synthetickiller]

Week 3: Day 3
Deadlift

Warm up: Shoulderok & hip circle
Deadlift "motion" 5,5

Deadlift: Raw, no belt
75x3 (165 lbs)
95x3 (209 lbs)
125x1 (275 lbs)
145x3x5 (319 lbs)

Seated Overhead Press: Fat Bar
bar x10 (37.5 lbs)
65x5
105x5
145x5,5,5 (no pauses, continual tension)

Zercher Squat: CSB, no belt
bar x3 (70 lbs)
185 x3

Stopped here.
I haven't done high volume (at least high for me) deadlifting in a long time. Hopefully, this'll help fix a lot of issues I'm having with my back. I just have to get it used to lifting heavy again, at least deadlifting. Squats are not a problem at all. My left spinal erector needs a break after this session.

Deadlifts: Form was not on point. I was able to grind through everything, but it wasn't the best. I only focused on pulling the first rep & not resetting for the other two. I feel the amount of work done is at least double because of this. It'll take time to get adjusted, but I should get stronger, faster this way. Deloading the bar allows me to drop the bar w/o having much tension on my back.

Overhead pressing: Felt solid. 145 was not pushing it, but getting close. I will just do 2.5 lb jumps this cycle & keep the top reps & sets at 5x3 respectively. I should end at 155, but I will have to see.

Zerchers: These felt bad. I was not able to hit proper depth. I feel this is why my deadlift was lousy. I'm still recovering from my squat workout on Saturday.

I'll be adding in more shoulder movements, shurgs, some grip work, a little rowing & possibly a few sets of curls to fix muscular imbalance. The workout too entirely too long due to recovery periods (at least 5 minutes each for deadlifting). I'll be working on all of this over the cycle to get myself where I should be. Core work needs to be added in more as well.

[Synthetickiller]

Week 1: Day 4
Catch All Day

Close stance squat: SSB
bar x3x2 (69lbs)
189x1 stopped here

CG Bench: Swiss Bar
Bar x10 (35 lbs)
45x5 (99 lbs)
75x5 (165 lbs)
95x3 (209 lbs)
95x2 + chains (209 lbs)
95x3 + chains (209 lbs)
95x5 + chains (209 lbs)

Stopped.
Left spinal erector is still feeling stressed & couldn't handle it. Squatting did help my back feel much better, even if it's only 4 reps.

My CG Bench is really weak. I haven't hit this as much as I need to. I should be pressing 115kg + chains properly deloaded. The chain deload had to be altered on the 2nd set so I deloaded more at the bottom. I believe the chains are 45 lbs.

I'm still getting used to doing more volume. At the same time, I don't want to set my back off going into week 2. Gotta crawl before you walk.

[Synthetickiller]

Week 2:

Worked up to 170kg & my knees were killing me. Shut everything down for a week & did some core work & work with the shoulderok.

Restarting:

Week 1: Day 1
Squat

Squat: Suit bottoms
bar x5x2
85x3 (176 lbs)
120x3 (264 lbs)
145x3 (319 lbs)
170x3 (374 lbs) knee pain, stopped

Belt Squats:
55x5x2
110x5
185x5 Still knee pain

Stopped here. Going to do a lot of agility work to fix the knee problems. This has worked in the past.


Week 1: Day 2
Bench

Bench: Duffalo Bar[/B]
bar x10x2
45x5 (99 lbs)
75x5 (165 lbs) pauses start here
90x4 (198 lbs)
105x3 (231 lbs)
120x3x5 (264 lbs)

Fat Bar Press: 3-1 tempo
75x5 (165 lbs)
95x5 (209 lbs)
115x5 (253 lbs) about max

Alternating Dumbbell Press:
40s x8
30s x8
20s x8

2nd part of the workout:

Seated Iso row:
50x10
75x10
85x10
50x15

Supersets:
Tricep pushdows:
25x15
35x12
65x10

Fat Bar Curls: cheat w/ slow eccentric
45x15
65x12
75x5

Good workout. Just dialing down the ego as I can't go as heavy due to time off.
Hopefully, I'll see some hypertrophy from all of the high volume work.

[Synthetickiller]

Just can't seem to get on a roll, due to pain or some other extenuating circumstances. Took off for 2 weeks & back at it again.


Week 1: Day 1
Squat
Bodyweight: 238

Warm up: Hip circle walk & shoulder rock w/ 5kg (8 each side)

Squat: Duffalo bar, suit bottoms, no belt
bar x5x2 (57 lbs)
85x3 (187 lb)
120x3 (264 lbs)
145x3 (319 lbs)
170x3x5 (374 lbs)

Double Pause Squat:
Very wide stance (toes under rack): 115x5

Felt SI & groin stress, so stopped.
My SI didn't feel good for 429 (195 kg), so I settled for doing a work set with the last warm up instead.
Skipped ab work (shouldn't have).


Week 1: Day 2
Bench:
weight: ???

Warm up: Hip circle, shoulerok 5kg (5x2 per side, reversing direction)

Bench: Duffalo bar, raw
bar x20 (57 lb)
45x10 (99 lbs)
85x5 (187 lb) pauses start here
100x4 (220 lb)
110x3 (242 lb)
120x3x5 (264 lb)

Fat Bar Press:
75x12 (165 lbs)
85x12 (187 lbs)
95x12 (209 lbs)

DB Press: 10° incline
75s x8
75s x5 (burned out)

Ate & rested before the 2nd half

Seated Unilarteral Rows: Each arm
50x10
75x10
100x10

Pull Downs:
50x10
100x8
125x8
100x20

Fat Bar Curls: Drop Set
50, 47.5, 45, 42.5, 40, 37.5 x8 each, 48 total reps

Done.
Solid bench session. 80% was almost easy, even when my form broke down a bit. I think this is a good place to start. Should put me on track to be doing triples with over 300 by the end of 2016. I'll have to see. I will be doing heavier DB pressing on a different day. I'm trying to get in higher rep work after doing work sets to stimulate growth. I will see how that goes.
Back work felt good. More volume that I usually do. I'll hopefully be able to keep this up for a while.

[Synthetickiller]

Week 1: Day 3
Deadlift
Weight: 240.8 lb

Warm up: Hip circle & shoulderok.

Deads: Raw
75x3x2 (165 lb)
95x1 (209 lb)
125x3x5 (275 lb)

Overhead Press: Swiss Bar
bar x8 (35 lb)
55x5
75x5
95x5
115x5x5

Zercher Squat: CSB
bar x3 (75 lb)
85x3 (187 lb)
105x3 (231 lb)
105x3 (231 lb)

OHP: Dumbbells, drop set
40s x12
30s x12
20s x12

Rows:
75x8 (165 lb)
75x8 (165 lb)

Cut it here.
Deads were good. Dialed the ego down & got in 5 sets of 3. The weight will go up from here.
OHP went very well. 115 was easy. More to come.
Zercher Squats went well. Wanted 135kg, but that's way too heavy. Still good.
OHP (DB) was difficult, but the added volume was great.
Rows were ok. Wanted more, but my SI was telling me to stop. Baby steps...

All of these numbers will go up pretty quickly, opefully.

[Synthetickiller]

Week 1: Day 4
Catch All: Speed squats, lockout work, extra
weight: 235.2

Speed Squats: Iron Wolfe Squat Bar
Bar x5x2
75x3 (165 lb)
Add heavy bands
bar x3
75x3x3 (165 lb)
85x3x2 (187 lb)

CG Bench: Fat Bar
bar x10
45x5 (99 lb)
75x5 (165 lb)
95x5 (209 lb)
105x8 (231 lb)
105x8 (231 lb)
105x5 (231 lb) Failed 6th rep

Stopped here.

Speed squats went well. I haven't done those in at least 3 years. They were slow on the first set and the last was decently fast for the amount of time off. I'd prefer to box squat this movement, but I don't own one anymore. I've never done speed work without a box, so this might prove useful.

CG work with a fat bar is always a favorite for stimulating more muscle fibers. 3 sets of 8 is a bit much with 231, but it establishes a solid baseline. Hopefully, I'll alternate straight weight (fat bar or swiss bar) with bands/chains every other cycle. getting 21 of 24 reps is still good volume.

I'd normally continue w/ GHRs, DB press, maybe a high rep single set of squats & some arm work, but I want to ease into this routine.

[Synthetickiller]

Week 2: Day 1
Squat
Weight: 234.6 lb

Squat: Duffalo Bar, suit bottoms
bar x5x2 (57 lb)
85x5 (187 lb)
120x3 (264 lb)
145x3 (319 lb)
170x3 (374 lb)
195x3x2 (429 lb) Felt solid

Pause Squats:
125x5 (275 lb) wide stance

GMs: SSB
bar x5 (70 lb)
169 x5 Back tired out.

GHRs:
6,6,8

Squats went well. 429 felt solid. I could have knocked out at least another set or possibly all 5, but wanted to leave something in the tank & not jump the gun, just to burn out my back & be another 2 weeks off.

Pause squats were solid. I felt no groin strain, but didn't want to push my luck. At least the weight increase.

GMs were hard. The SSB put me in an odd position. The empty bar felt good, but 20kg plates make the middle of my back feel like it was going to snap in half. Called it a day with these.

GHRs went well. For my current weight, I only had to use a little assistance off the bottom. Not bad. I'll try for 8,8,8 next week, and eventually 10x3.

This was my first heavy workout with the Nike Romaleo 2s & I have to say, they are a solid improvement over the Win-Dos I was using. Worth every penny.

[Synthetickiller]

Week 1: Day 2
Bench:
weight: ???

Warm up: Hip circle, shoulerok 5kg + 2.5lb (5x2 per side, reversing direction)

Bench: Duffalo bar, raw
bar x20 (57 lb)
45x10 (99 lbs)
75x5 (187 lb) pauses start here
90x4 (220 lb)
105x3 (242 lb)
127.5x2x53(281 lb)
127.5x3 (281 lb)

DB Press:
Flat: 95s x10x2 (actually weigh 99 lb)
20° Incline: 75s x10

Incline Bench Press: Fat bar
20°: 75x8x2 (165 lb) (2nd set had slow eccentric)

DB Flys:
10 @ 20°, 30°, 40° (30 total reps), no rest

2nd part of workout:

Seated Rows:
55x10
80x10
105x8

Pull down:
110s x4

Felt out of it & quit.
Benching got better as the sets progressed.
DB pressing felt very solid. Easier than I expected.
Incline DB pressing wasn't heavy, but I am not used to the incline. I haven't done incline in a number of years.
Same for incline pressing with the fat bar. More or less, I'm setting baselines for these lifts.
Flys were flys, I'm sore, lol.

Seated rows felt harder than usual & I was burnt out at the pull downs (not heaving anything to hold me down doesn't help).

I did not feel 100% going into this session. Still managed to get in enough work capacity to make a difference.
Assuming the Pareto principle still holds true, the core 20% was completed well enough to get at least 80% of the gains I'd "need." Everything else is lagniappe.

[Synthetickiller]

Skipped day 3 and 4. Not good, but wasn't able to get it in for multiple reasons.

Week 3: Day 1
Squat
weight: 235.6 lb

Squat: Duffalo bar, Suit bottoms
bar x5x2
85x3 (187 lb)
120x3 (264 lb)
145x3 (319 lb)
170x3 (374 lb)
195x3x5 (429 lb)

Stopped here. Started with 2 min rest between sets. Took 6 minutes between sets 4 and 5. Just burnt out. My back was burnt out.
Getting in the full volume in for the work sets was goal. Next week is to get in the work sets & extra work there after.
The weight felt good & moved easily. This should be standard as work set weight next cycle. Crossing my fingers I can handle the 217.5kg (479.5 lb) x2x2 as work sets in week 4 of next cycle.

[Synthetickiller]

Week 1: Day 1
Squat
Weight: DGAF

Squat:
bar x5x2
80x5 (174 lb)
100x5 (220 lb)
130x4 (275 lb)
150x5,5,5,5,5 (331 lb)

Back was burnt out, so stopped here.

[Synthetickiller]

Week 1: Day 2
Bench
Weight: DGAF

Bench: Duffalo bar
bar x10x2
50x10 (110 lb)
80x5 (176 lb) pauses start here
95x4 (209 lb)
110x3 (242 lb)
125x3x5 (275 lb)

DB Press:
95s x10,10 (actually weigh 99 lb)

Seated Rows:
55x10 pronated grip
80x10 pronated grip
130x10 (each arm) grip top of handle (easiest leverage)

Called it a day.
I started this routine around 7PM, so I was already tired from earlier activities. 125kg still moved pretty decently. I could have done another 1 or 2 sets of triples.
DB pressing went well. 20 total reps was giving me a great pump, along w/ using the duffalo bar, so I called it quits there.
Came back & did some seated rows. I can tell it hit my back & I don't want to move to quickly into the routine again, so this is a good compromise.


A month earlier, did a 5x5 routine starting with 105kg & jumping up 5 kg a week. I missed the 3rd week, but still hit 120kg x5x5 on the last week. The added volume seems to have helped. I will be running a 5x5 routine for 4 weeks, then moving to sheiko for squat & bench. I am unsure about deadlift. So far, so good.

[Synthetickiller]

Extra work

Standing Dumbbell curls:
20s x10 (alternating)
20s x10

Plate curls drops set:
20x5 (44 lb)
15x5 (33 lb)
10x5 (22 lb)

[Synthetickiller]

Week 1: Day 3
Deads & overhead pressing
Weight: DGAF

Deads: Raw
75x5x2 (165 lb)
95x3x2 (209 lb)
125x5x3 (275 lb)

Zercher Squats: CSB
Bar x5
185x5,x5

GHR:
5,5 (right knee pain, stopped here)

Stopped to eat dinner

Seated OHP: Fat bar
Bar x5 (stopped, too much pain in my left elbow & shoulder)

Side Raises:
10s x10
25s x10

Plate Front Raise: Drop set
55x6
44x6
33x6
22x6

Stopped here.

Deads went ok. These are always the hardest to get back to doing when rehabhing my back. Trying for sets of 5 is taxing, but 3 sets is a good starting place. I will be bumping it 5kg for the next 3 weeks, ending in 140x5x3 (possibly up to 5x5, depends on how next week goes).
Zerchers & GHRs were hard. I'll just have to get back into the swing of things. These are still producing a ton of posterior chain activation.

Overhead pressing wasn't going to work, so I just did quick sets to hit the front & side delt. I'll do some rear work on Day 4.
All in all, a decent start.

[Synthetickiller]

Week 1: Day 4
Auxiliary work
Weight: DGAF

Close Stance Squats: Raw
bar x5x2
75x5x2 (165 lb)
95x5x2 (209 lb)
125x5 (275 lb) PR

CG Bench: Swiss bar + mini band under bench
Bar x10, x5 (45 lb)
45x5 (99 lb)
75x5x5 (165 lb) (Grips: Med, Wide, Close, Med, Wide)

Called it a day.
The extra squatting volume is paying off. 275 lb might have been doable for double, but 275x5 felt very solid today. I'll be well into the mid/upper 300s x5 by the end of the year, if things go right. I had some lower/mid back fatigue/pump, but nothing putting me out of commission. It's a step by step process to increase volume.
CG bench went well. The speed was good for 5s. Most of the work sets consisted of a slow decent & very fast press. the close grip is too close. I either need another bar or stick to med/wide.
I was going to do more, but I didn't want to risk jumping in too fast, too soon.

[thejosef]

Sweet.. I didn't know you had a log bud. I enjoy the "Weight: DGAF" and the lb. conversions for us good ol' Americans. (srs, I couldn't follow if it was only in KG)
Also, you Really need to add an occasional video so we can see that fine rack in action. Just a suggestion.

[Synthetickiller]

Extra Work:

Curls: Curl bar
bar x8
30x8
40x8
50x8

DB Curls:
20s x8
30s x8, x8

Core work:
Crunches: 10, 10
Rainbows: 10, 10, 10

Sweet.. I didn't know you had a log bud. I enjoy the "Weight: DGAF" and the lb. conversions for us good ol' Americans. (srs, I couldn't follow if it was only in KG)
Also, you Really need to add an occasional video so we can see that fine rack in action. Just a suggestion.

Eventually. Gotta get my fat ass a little leaner before I make my video debut, lol. Hence the DGAF right now, lol.
That rack in a video just might get me banned from BBing.com, lol. I'll have that rack soon enough.

Yeah, basically the Russians can follow it & that's it lol. weight x reps x sets. I've never understood why we do weights x sets x reps.

[Synthetickiller]

Week 2: Day 1
Squat
Weight: DGAF

Warm up: 1/2 mile walk

Squat: Duffalo Bar
bar x5x2 (570 lb @ 57lb bar)
80x5 (174 lb) (400kg)
100x5 (220 lb) (500kg)
130x5 (275 lb) (650kg)
160x5,5,5,5,5 (352 lb) (4,000kg)

Workset Tonnage: 4,000kg / 8,818 lb
Total Tonnage: 5,550kg + 570 lb / 12,805 lb

Double Pause Squats: Duffalo Bar
125x5 (275 lb)
Tonnage: 625kg /1375 lb

Stadning GMs:
bar x5 (20kg)
45x5 (99 lb) back & hamstrings were tight, so I didn't move to another set.

Tonnage: 325kg / 716 lb

GHRs:bodyweight
5,5,10 (push off on bottom)

I believe the warm up every so slightly aggravated my SI joint. Not so much that I couldn't lift, but it felt fatigued. Despite that, I was able to complete the workout.
Throughout the worksets of 160kg, I brought my stance in a tiny bit & I was able to sink into the hole more easily & get to depth more efficiently, while using some quad strength instead of being almost entirely posterior chain dependent.
Double pause squats were hard (they are supposed to be), but they are lossened up my SI joint & fatiguted it at the same time, so only 1 set for today.
GMs proved to be too difficult as my left hamstring was tight & I have a lot of pulling sensation through my left glute. 2 sets was it & they weren't the best on depth.
GHRs went amazingly well. I spaced my feet further apart (I usually use a very narrow stance) w/ my knees as wide as possible on the pad. The first 2 sets of 5 felt more like a recovery than a workout. I simply felt good. The set of 10 was to get a pump. Despite needing the push off, I should be able to do the whole movement on my own in 2 or 3 weeks, so long as I do GHRs 2 or 3 times a week.

[Synthetickiller]

Week 2: Day 2
Bench
Weight: Still not giving a f*ck.

Bench: Duffalo Bar
bar x10x2 (57 lb) (30 sec rest)
50x10 (110 lb) open handed (feels more difficult to press) (2 min rest)
80x5 (176 lb) pauses start here (2 min rest)
95x4 (209 lb) (2 min rest)
115x3 (253 lb) 2 min rest)
135x2x5 (297 lb) (Rest: 3, 2.5, 2.5, 2.5, 2.5)

Workset Tonnage: 1350kg / 2975 lb
Total Tonnage: 2975kg + 1140 lb / 7700 lb

DB Press:
95s x10x3 (99 lb actual weight)

Triceps Pushdowns:
25x10
50x10x2

Band Pull Apart: Mini Band
10, 10, 10

Protein & cardio break:
200m walk
200m run
200m walk
200m run

Seated Rows:
55x10
80x10
90x7


Bench went well. 135kg felt heavy, but I didn't feel like I was giving over 80% for the double. Triples seemed to be difficult to reach, but might have been doable. Going by the volume of everything done this day, I should have enough work put in to hit triples. Pauses felt clean the speed was good. Due to the Duffalo, it's really 299, but who's counting? lol.
DB press was solid. I got a huge pump from it. Basically, 100x10x3. I will drop the volume next week & hit 120s x?, then 100 x10ish and 75s as a burn out or something.
Push downs & band pull aparts were a nice addition to the workout. I wanted to add in flys, but my chest had enough volume as it was. This might change over the next 2 weeks. Seated rows were nice, although not getting 10 w/ 90 lb each hand was frustrating. Maybe next week.

Cardio was hell. I am simply a large whale attempting to fly. I got a crazy pump from the 2 running sessions & my heart rate sky rocketed. I will at least attempt to run on Sundays as an active recovery for squatting the previous day. Other than some biceps & core work, I can simply take Monday to recover. I eventually want to run 400, then 800, & finally 1200 meters quickly. Currently, my SI joint is fatigued. 2 runs of 200m is max before I can see myself going backwards. It might even be too much. I will see tomorrow.

In general, this was a very productive workout. It set some excellent baselines for volume after bench press work sets & cardio, as a whole.