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