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  1. #571
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
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    Synthetickiller is online now
    Week 2: Day 2
    Bench

    Bench: Duffalo Bar
    Bar x5x3
    60x3 (132 lb)
    90x3 (198 lb)
    105x3 (231 lb)
    130x3 (286 lb)
    150x2x4 (331 lb)
    150x3 (331 lb)

    Floor Press: Rep PowerSpeed Bar
    135x3
    185x3
    225x3
    275x3

    Dumbbell Rows:
    90x10

    DB Cleans:
    20s x10
    30s x10
    30s x10
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #572
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 2: Day 3
    Deadlift/Dynamic Bench

    Deadlift: 3" Deficit, PowerSpeed Bar
    135x1x3
    185x1
    225x1
    275x1
    315x1 Double overhand
    365x1
    405x0 failed half way up, back is burnt out

    Zercher Squat: Cambered Squat Bar
    bar x3
    160x3
    210x3
    250x3
    300x3

    Romanian Deadlifts:
    145x8x3

    Speed Bench: PowerSpeed Bar
    bar x10x2
    95x5
    135x5
    Drop Set: Add Doubled Mini Bands
    135x5
    125x5
    115x5
    105x5
    95x5
    85x5x3
    85x10

    Wide Grip Bench: Bodybuilding Style, index on ring
    65x8,8, 16 (143 lb)

    Rolling DB Extensions:
    30s x10x10

    Curls: Rep Rackable Curl Bar
    35x10x5
    45x10x5

    PushDowns:
    Mini Band x300

    Face Pulls:
    Light band x20x3
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  3. #573
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 3: Day 3
    Deadlift / Speed Bench

    Speed Deadlift: Conventional + sumo
    145x1 (no bands)
    add doubled minis
    145x1x2
    165x1x2
    195x1x23
    235x1x2
    235x1x2

    No bench
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #574
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Skipped Week 3: Day 4
    Skipped Week 4: Day 1 (back still bothering me)

    Week 4: Day 2: Bench

    Bench: Duffalo Bar, paused
    bar x5x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x2 (286 lb)
    150x1 (331 lb)
    157.5x1 (347 lb)
    167.5x1 (369 lb)
    177.5x1 (391 lb / 392 actual) All time bench PR

    Weight moved slowly after the transition point, but I could grind it out. I will hammer triceps next cycle.


    Week 4: Day 3
    DL

    Skipped, back still not feeling it.
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #575
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 1
    Squat

    GM: IWSB (deload on pins)
    bar x5x3
    105x1
    145x1
    195x1
    235x1
    285x1 Easy, but stopped here

    1.5 rep Squats: CSB & BFR
    Bar x8x2 (narrow & wide)
    160x8x3 (narrow, wide, narrow)

    Reverse Hyper:
    250x8

    GHR:
    5,5,5

    45 degree hyper:Oblique Raises
    8

    Stopped here because my left erector would not calm down.
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  6. #576
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 2
    Bench

    Spoto Press: Duffalo Bar
    bar x5x3
    60x3 (132 lb)
    90x3 (198 lb)
    115x5 (253 lb)
    125x5 (275 lb)
    135x5 (297 lb)

    Incline 35° Swiss Press: Reverse Green Bands
    225x6
    285x6
    315x6
    365x1 (medium grip)
    385x1 (wide grip)

    Seated Rows:
    25x8
    50x8
    75x8
    Drop set:
    100x8 -> 75x8 -> 50x8

    Rolling DB Ext: BFR
    20s x30x3

    DB Cleans:
    20s x12x3
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  7. #577
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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:

    DB Curls:35° Angle
    20x10
    20x20x3 (add BFR)

    Curls: Rackable Curl Bar
    35x8
    45x8
    55x8
    Dropset
    65x8 ->55x8 -> 45x8 -> 35x8

    Pseudo Dragon Flags:
    6, 6, 6

    45° Oblique Raises:
    8
    25x8
    40x8
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  8. #578
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 3
    Deads/Dynamic Bench/OHP

    Sumo Deads: 1" Deficit, Raw no belt, Rep PowerSpeed Bar
    135x1x3
    185x1
    25x1
    275x1
    315x1
    350x3x3

    Speed Bench: Rep PowerSpeed Bar
    bar x5x3
    135x3 add doubled Minis (80 lb at top)
    185x1
    185x3x3 (index on smooth)
    195x3x3 (thumb distance from smooth)
    205x3 (pinky next to ring)

    Zercher: Cambered Squat Bar
    bar x3
    160x3
    250x3

    OHP: Rep PowerSpeed Bar
    bar x5
    95x5
    115x6
    125x5
    140x4x2
    150x3x2
    162.5x2x2
    175x3x2
    162.5x4
    Stopped OHP here

    Face Pulls:
    Mini x10
    Monster Mini x10
    Mini + Monster Mini x10
    2x Mini + Monster 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) / 507x1 (raw, no belt)
    BP: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  9. #579
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 4
    Squats/OHP/Volume Bench

    Box Squats: CSB, Blue Bands (240 lb at top)
    Bar x5x2
    Bar x2 (add bands)
    160x2
    220x2
    260x2x4 (High box, 16.5") (500 at top)
    260x2x2 (Parpallel Box 15.5")
    260x2x2 (Bellow Box 14.5")

    DB OHP
    20s x10x2
    30s x6
    40s x6
    55s x6
    75s x6
    75s x3, 3 (ohp/arnold press)
    75x2 x6 (arnold press)

    Box Squat CSB (parallel), chains (70 lb at top)
    260x5
    310x4
    350x3
    280x5
    330x4
    370x3 (440 at top)

    Larson Press: Tempo Bench, wide grip
    bar x10
    100x6
    120x6
    140x6
    160x6
    180x6
    200x6

    DB Cleans:
    20s x12
    30s x10
    40s x6

    Bench Pulldowns:
    average band x10
    light + average band x10x4

    Pushdowns:
    Mini band x 4 minutes

    Psuedo Dragon Flags
    6, 6, 6
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  10. #580
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 1: Day 1
    Squats

    Squats: Duffalo Bar
    bar x3x3
    80x3 (176 lb)
    125x3 (275 lb)
    145x3 (319 lb)
    170x3 (374 lb)
    195x3,3,1 (429 lb) (Double Pauses)

    Good Mornings: Duffalo Bar
    bar x5
    145x5
    195x5
    235x5
    285x1

    Left hip was too sore to continue with double pause squats. Did GMs & quote as my hip was extremely sore.
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  11. #581
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 1: Day 1

    Box Squat: 18" Box, Duffalo Bar, raw, no belt

    bar x3x3 (free squat)
    80x3 (176 lb) (free Squat)
    125x3 (275 lb) (box squats start here)
    145x3 (319 lb)
    170x3 (374 lb)
    195x1 (429 lb)
    205x1 (451 lb)

    Double Pause Squat: Duffalo Bar, Raw, No belt
    325x6
    375x4
    415x3

    Round Back GM: Cambered Squat Bar
    bar x5
    160x5
    210x5

    GHR:
    5,5,5
    10 w/ mini band

    Reverse Hyper:
    250x10x2

    Sissy Squat:
    8 w/ 2x mini bands
    8 w/ 2x mini bands + 4 w/ green band
    10 w/ 2x mini bands + 5 w/ green band


    Stopped the training cycle last week on Week 2: Day 2 as I had already stopped squatting & couldn't get through all working sets on bench (341x2x5, got 2,2,2,1). I just needed to recover.
    I'm trying something different this 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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  12. #582
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 1: Day 2
    Dynamic Effort Bench

    Speed Bench: Rep PowerSpeed Bar
    bar x10x3
    bar x3 (add doubled mini bands; 75 lb at top)
    95x3
    115x3
    135x6
    140x6
    145x6
    150x6
    155x6
    160x6

    DB Press:
    55s x20
    75s x20

    Rolling DBs:
    30s x8x8

    DB Rows:
    55x84 (no breaks)

    Curls: Straight Bar
    45x8x4

    DB Cleans:
    30s x10, 10, 5
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  13. #583
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Sumo Deadlift: Rep PowerSpeed Bar, raw, no belt
    135x3x3
    135x3 + 75 lb chain
    225x3 + 75 lb chain
    315x3x5 + 75 lb chain

    Conventional DL: 3" deficit, raw, no belt, Rep PowerSpeed Bar
    225x5x4
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  14. #584
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 1: Day 4
    Dynamic Lower


    Box Squat: SSB 160 lb band tension
    bar x3x3
    bar x3x2 Add Green Bands
    160x2
    210x2x4 @ 16"
    210x2x2 @ 15"
    210x2x2 @ 14"

    Box Squat: Cambered Squat Bar, Comp Stance, with 75 lb chain
    270x5
    320x4
    360x3
    290x5
    340x4
    380x3
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  15. #585
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 1: Day

    bench w/ 75 lb Chain: Duffalo Bar
    bar x5x3 add chain
    50x5 (110 lb)
    80x3 (176 lb) felt right pec strain
    95x0 (209 lb) pec felt bad & quit

    Took 2 weeks off to allow pec to recover.
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  16. #586
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 1
    Deload
    Heavy Squat

    Double Pause Squat: SSB
    bar x5x3
    160x12
    210x10
    250x8
    300x6

    GM: Duffalo Bar, Wide Stance
    bar x5
    145x5
    195x0 (did not attempt, back too fatigued)

    Reverse Hypers:
    250x8x2 (swing)

    GHR: push off
    5,5,5

    Sissy Squat:
    Light Band: 10, 5, 5, 5
    Average Band: 5, 5, 5, 2, 1
    43 total reps for 1 set
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  17. #587
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Week 0: Day 2
    Heavy Bench

    Bench: Duffalo, Paused
    bar x5x3
    50x5 (110 lb)
    80x3 (176 lb)
    100x3 (220 lb)
    120x3 (264 lb)
    140x1 (308 lb)

    45° Hyper Rows:
    135x4
    135x11 (ring on ring)
    135x19 (index on ring)

    DB Press:
    20s x50
    40s x30

    Seated Rows:
    50s x30

    Push Downs:
    Mini Band x2.5 minutes
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #588
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,775
    Rep Power: 20681
    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)
    Synthetickiller is online now
    Extra Work
    Core Work:

    45° Oblique Raise:
    8
    40x8
    75x8
    55x8
    30x8
    20x8

    Pseudo Dragon Flags:
    5, 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) / 507x1 (raw, no belt)
    BP: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

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