Synthetickiller's Skeiko

[Synthetickiller]

Week 0: Day 3
Deads/OHP

Rack Pulls: Lowest Pin (17/low)
bar x5
135x3
135x3 add 75 lb chain
205x3
245x3
285x3
325x3

Serrano OHP: Mini Bands
5x10x2 (11 lb) (no bands)
5x10 (11 lb) add bands
15x10 (33 lb)
15x8 (33 lb)
20x6 (44 lb)
25x5 (55 lb)
30x5 (66 lb)

Back Raise: No weight
10,10,8

OHP: Rep PowerSpeed Bar
bar x3
95x3
135x3
155x1
175x1
195x1
135x6x3 (70%)

Staggered Lat Pulldown:
110x5x3

Seated Cable Rows: Medium Neutral Grip
110x8
160x8
180x8

[Synthetickiller]

Week 0: Day 4
DE Squat

Speed Squat: High Box, Iron Wolfe Squat Bar, Green Bands
Bar x3x3
145x2
195x5
215x4
235x3
205x5
225x4
245x3

Box Squat: Parallel Box, Cambered Squat Bar, chains
bar x3
160x3 + 75 lb chains
250x3 + 75 lb chains
285x5 + 75 lb chains
335x4 + 75 lb chains
380x3 + 75 lb chains
305x5 + 75 lb chains
355x4 + 75 lb chains
405x3 + 75 lb chains PR for this movement

Close Stance Squat: Low Box, Cambered Squat Bar, Reverse Green bands
210x5
250x5
300x5
340x5

[Synthetickiller]

Week 0: Day 5
DE Bench

Speed Bench: Doubled Minis, 75 lb chain, Power Speed Bar
bar x8x3
bar x3 add doubled mini bands
bar x3 add 75 lb chains
52.5x5 (115 lb)
57.5x4 (126 lb)
60x3 (132 lb)
57.5x5 (126 lb)
60x4 (132 lb)
65x3 (143 lb)
60x5 (132 lb)
65x4 (143 lb)
70x3 (156 lb)

35° Incline JM Press: Power Speed Bar (+ weight denotes weight hung from bands)
45x8
45x6
45 + 10 x5
45 + 30 x5
45 + 50 x5
95x5
115x3
135x3

Rolling DB Ext:
40s x6x8

Triceps Pushdown: Rope
50x8x4
50x9

Pulldowns:
DD Handle: 50x10, 100x10, 120x10
Supinate Grip: 100x10, 120x10
Pronated Grip: 100x10, 120x10

[Synthetickiller]

Week 1: Day 1
Squat

Box Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
130x3 (286 lb)
160x3 (352 lb)
185x3 (407 lb)
215x3 (473 lb)
220x3 (484 lb)
225x3 (496 lb)

Double Pause Squat: Raw, Duffalo
Skipped (back was too fatigued)

GMs: Power Speed Bar
bar x52
95x5
135x5
185x5

[Synthetickiller]

Week 1: Day 2
Bench

Bench: Duffalo Bar
bar x8x3
50x3 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
120x3 (264 lb)
137.5x3x3 (303 lb)

Spoto Press: Duffalo Bar
80x8 (176 lb)
90x7 (198 lb)
100x6 (220 lb)
110x5 (242 lb)

JM Press: 35 degree incline, Rep Rackable Curl Bar
35x5
55x5
75x5
95x5
115x5
135x5

[Synthetickiller]

Week 1: Day 3
Deads

Rubish Deads:
135x3x2
185x3
225x3
275x1 (left knee clicked, stopped here)

Seated OHP:
45x8
65x8
85x8
105x8
135x6

45 Degree Rows:
135x5x5

[Synthetickiller]

Week 1: Day 4
Skipped due to lower back pain

Week 1: Day 5
DE Bench

Reverse Band Bench: Duffalo Bar, Light Bands
Bar x5x3
145x5
145x5 add bands
235x5
285x5
325x5
375x1
415x0
(using 395 as max)

Rolling DB Ext:
40sx 8x2
55s x8x2
75s x0

DB Cleans:
20s x15, 15, 12

[Synthetickiller]

Week 2: Day 1
Heavy Squat

Box Squat: Duffalo Bar, Suit Bottoms, no belt
bar x3x3
80x3 (176 lb)
130x3 (286 lb)
180x3 (396 lb)
215x3 (473 lb)
225x3 (496 lb)
235x2 (518 lb)

Double Pause Squat: Raw, Duffalo Bar
160x3 (352 lb) stopped here as back was fatigued

GMs: Rep Power Speed Bar
bar x5
95x5
135x5
185x5
225x5

[Synthetickiller]

Week 2: Day 2
Heavy Bench

Bench: Duffalo Bar
bar x8x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
120x3 (264 lb)
137.5x3x4 (303 lb)

[Synthetickiller]

Week 2: Day 3
Skipped

Week 2: Day 4
DE Squat

Box Squat: SSB, Light Bands
70x3x3
70x3 (add bands)
160x3
210x2
250x2
300x2
340x1

Box Squat: SSB, Close Stance
bar x3x3
160x3
250x5
300x4 (stopped here, back was done)

[Synthetickiller]

Week 2: Day 5
DE Bench

Reverse Band Bench: Rep PowerSpeed Bar, Light bands
bar x10x3
135x3 (add bands)
225x3
315x6x4

Rolling DB Ext:
40s x8
55s x8
75s x1
55s x8

Lat Pulldowns:
Medium Bar: 90x8, 110x8, 140x8
Wide Parallel: 90x8, 110x8, 140x8
Wide Close Grip: 90x8, 140x8, 160x8

Oblique Raise:
8
20x8
30x8
40x8
55x8

[Synthetickiller]

Week 3: Day 1
Squat

Box Squat: Duffalo Bar, Suit Bottoms, No Belt
bar x3x3
80x3 (175 lb)
130x3 (286 lb)
180x2 (396 lb)
220x1 (484 lb)
230x1 (507 lb)
240x1 (529 lb)
250x1 (551 lb) PR for this setup

Double Pause Squat: Duffalo Bar, Raw
160x3 (352 lb)
170x3 (374 lb)
180x1 (396 lb)

Good Mornings:
bar x5
135x5
185x5
225x5
245x5

Reverse Hypers:
250x8x3

GHRs:
5, 5, 5

Sissy Squats:
24, 12

Standing Push Downs: Core Work
45x10x3

Oblique Raises: 45 Hyper
8
40x8
75x8

Dragon Flags: (not full range)
5, 5, 5

Abductions:
Monster Mini x10x3

[Synthetickiller]

Had some things come up & decided to cut.
I'm down to 225 form 245, so far.

Week 1: Day 1
Squat

Squat: Cambered Squat Bar
bar x3x3
160x3
210x3
250x3
300x3
340x3
390x3

Squats: Normal, Cambered Squat Bar
160x6
210x6
250x6

Good Mornings: CSB
160x8
180x8
200x8

Week 1: Day 2
Bench

Bench: Duffalo Bar, paused
bar x8x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
120x3 (264 lb)
130x3 (286 lb)
140x2 (308 lb)

35 degree Bench: PowerSpeed Bar, illegally wide
135x8x2
155x8x3
135x8

DB Press:
55s x12x2

Pulldowns:
Wide Neutral: 100x12x2, 120x12x2
Medium Neutral: 100x12x2
Close Grip: 100x12x2
Close Grip Other: 100x12x2

Curls:
35x12
45x12
55x12

Spider Curls: Incline Bench
20xs x8x3
20s x8 (hammer style)

[Synthetickiller]

Week 1: Day 3
Deadlift/Back

Zercher Squats: CSB + Orange short bands
bar x3x3
bar x3 add bands
160x3
210x3

Front Squats: Obx-20kg
bar x6
45x6 (99 lb)
65x6 (143 lb)
85x2 (187 lb)

Deadlift Push Aways:
3,3,3,3,3

Barbell Rows:
140x8x4

Lat Pulldowns: Wide Grip
100x12x4

Week 1: Day 4
Bench

Swiss Bar Bench+ Hanging Weight
45x8x3
95x8
135x8
135x8 + 20 x8
135x8 + 40 x8
135x8 + 60 x8
135x8 + 80 x8

Rolling DB Ext:
20s x8x6
20s x16

OHP: OBX-20kg
20x8 (44 lb)
30x8 (66 lb)
40x8 (88 lb)
50x8 (110 lb)

DB Cleans:
20s x10x4

PushDowns:
50x12x2 (flat)
50x12 (prone)
60x12 (prone)


Week 1: Day 5
Squat

Squat: High Bar, OBX-20kg
20x6 (44 lb)
65x6 (143 lb)
85x6 (187 lb)
105x6 (231 lb)
125x6 (275 lb)
145x6 (319 lb)

[Synthetickiller]

Week 2: Day 1
Squat

Squat: CSB, raw, no belt
bar x3x3
160x2
210x2
250x2
350x2
400x2
440x2

1.5 Rep Squats: CSB
160x5 Narrow
160x5 Wide
160x5 Narrow
160x5 Very Narrow
160x5 Very Narrow

GM: CSB
160x5 (back wasn't allow for full ROM)

GHR: Almost full control
4, 4



Week 2: Day 2
Bench

Bench: Paused, Duffalo Bar
bar x8x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb)
125x2 (275 lb)
135x2 (297 lb)
145x1 (319 lb) did not attempt double as my back felt like it would lock up

DB Press:
100s x8
75s x10
55s x12
40s x20

Triceps Push Down: Rope
50x12x4


Secondary Workout:

Pulldowns: Wide Neutral Grip
100x15x4

Side Raises:
5s x15
10s x15x3

Curls:
35x8
45x8
55x8
65x6
75x6

DB Cleans:
20s x12x4

Standing ABs
50x10
60x10
80x10