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  1. #601
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #602
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  3. #603
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #604
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  5. #605
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  6. #606
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  7. #607
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  8. #608
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  9. #609
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  10. #610
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  11. #611
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,806
    Rep Power: 20729
    Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller has much to be proud of. One of the best! (+20000) Synthetickiller 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 offline
    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
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
    BP: 392x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

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