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  1. #661
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
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    Week 0: Day 4
    Deadlift/Back

    DL: Sumo
    75x1x4 (165 lb)
    125x1x2 (275 lb)
    145x1x2 (319 lb)
    175x1 (385 lb)
    195x1x2 (429 lb)

    3" Block
    195x1 (429 lb)
    225x1 (496 lb)

    2" Deficit
    125x3x3 (275 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)
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  2. #662
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 0: Day 5
    OHP/Triceps/Shoulders

    OHP: Swiss Bar, medium grip
    bar x8x3
    85x5
    125x5
    145x5
    155x5
    165x5

    CG Pin Press: Bar 15" off pad, thumb from smooth
    barx3x3
    75x3 (165 lb)
    115x3 (253 lb)
    135x3 (287 lb)
    155x3 (341 lb)

    Rolling DB ext:
    30s x8
    40s x8
    55s x7

    Super Rom Laterals:
    2.5s x15x3 (super slow last rep)

    Triceps Kickbacks: 35 degree bench
    20s x10
    40s x10 (too heavy)

    FacePulls: Technique Bar
    30x15+5 x3

    DB Cleans:
    20s x15x2

    Chest Supported DB Rows:
    40s x10x2
    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. #663
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 0: Day 6
    DE Lower

    Speed Squat: 12" Box, SSB, straight weight
    Bar x3x3
    135x2
    185x2
    225x2
    275x2
    315x2
    365x1
    405x1 (325 = 80%)

    Belt Squat: Close Stance, no box
    135x3
    180x3
    225x3
    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. #664
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 1: Day 1
    ME Bench

    Bench: Duffalo Bar
    bar x8x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    130x3 (286 lb)
    145x3x5 (319 lb)

    Spoto Press: Index on Ring
    120x3 (264 lb)
    130x3 (286 lb)
    140x3 (308 lb)

    Bamboo Bar Bench: 5kg technique Bar
    50x20x3

    Superset:
    Rope Triceps Pushdowns: 50x10x4
    Curls: Rackable curl bar: 35x10x4
    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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  5. #665
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 1: Day 1
    ME Lower/Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3
    80x3 (176 lb)
    130x3 (285 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)
    220x3 (484 lb) 80%
    227.5x3 (501 lb) 82.5%
    235x3 (518 lb) 85%

    Double Pause Squats: Cambered Squat Bar, Raw
    bar x3
    135x3
    225x3
    315x3
    355x3
    395x3

    GM: PowerSpeed Bar
    bar x5
    135x5
    185x5
    225x0 (back was fried)

    Reverse Hypers:
    270x10x3

    Oblique Raises:
    10
    30x10
    55x10

    Calf Raises:
    90x10x3

    Lu Raises:
    2.5s x10x2
    5s x10

    The Lu Raises seem to be the silver bullet against this tendonitis that coming from my shoulders. I feel much better doing these & will continue to do them after every squat workout.
    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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  6. #666
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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
    DE Upper

    Speed Bench: Swiss Bar, chains, bands (doubled Minis)
    45x8x4 (start 11:07am)
    95x3
    125x3x3 (add chains)
    145x3x3 (add chains)
    125x3x3 (add chains & Doubled Minis)
    145x3x3 (add chains & Doubled Minis) (finish: 11:26)

    BodyBuilder Bench: PowerSpeed Bar, Middle finger on ring, elbows out
    140x6
    190x6
    230x6
    250x6
    280x1 (Comp Grip)
    320x1 (Comp Grip)

    Lying Triceps Ext: Rackable Curl Bar
    95x6x4 (very easy compared to last week)

    DB Cleans:
    20s x12x3

    Triceps Push Downs: Rope
    60x6x4

    Curls: Rackable Curl Bar
    35x6
    45x6
    55x6
    65x6

    Lu Raises:
    5s x10
    10s x10x2

    Pulldowns: Wide Neutral Grip
    110x12x2
    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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  7. #667
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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
    Deads

    DL Sumo: Rep PowerSpeed Bar
    75x1x4 (165 lb)
    125x1x2 (275 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)

    Stopped here. Back was burnt out.

    Week 1: Day 5
    OHP/Shoulders/Tris

    OHP: Swiss Bar, medium grip
    45x8x3
    95x5
    135x5
    155x5
    165x5
    175x5

    Close Grip Pin Press: Bar 15" off bench
    bar x8
    75x3 (165 lb)
    120x1 (264 lb)

    Too much pain in my left shoulder. Shut the workout down.

    Week 1: Day 6
    Skipped. Back too fatigued from deadlifts

    Extra work: Day 7

    1/8 Mile Run:
    2M 47S (embarassing time, but I have to start somewhere)

    Oblique Raises: 45 degree Hyper
    10
    20x10
    40x10
    75x10
    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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  8. #668
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 2: Day 1
    Heavy Bench

    Bench: Duffalo Bar
    bar x8x4
    60x5 (132 lb)
    90x3 (198 lb)
    110x3 (242 lb)
    135x3 (297 lb)
    155x2x4 (341 lb)
    155x3 (341 lb)

    Spoto Press: Duffalo Bar, Index on Ring
    122.5x3 (270 lb)
    132.5x3 (292 lb)
    142.5x3 (314 lb) PR for the this setup

    Bamboo Bar Bench:
    50x20
    70x20
    90x20

    Decline Triceps Ext: Rackable Curl Bar
    bar x3 + 2 mini bands
    85x6x4 + 2 mini bands

    Rolling DBs: Decline
    20s x8
    30s x8
    40s x8

    DB Cleans:
    30s x8x3
    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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  9. #669
    Can't break what's broken Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,863
    Rep Power: 21371
    Synthetickiller 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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    Week 2: Day 2
    Heavy Squat

    Squat: Duffalo Bar, Suit Bottoms
    bar x3x3 add suit
    80x3 (176 lb)
    100x3 (220 lb)
    130x1 (286 lb)
    150x1 (331 lb)
    180x1 (396 lb)
    200x1 (441 lb)
    227.5x3 (501 lb)
    235x3 (518 lb)
    242.5x2 (534 lb)

    Double Pause Squat:
    325x3
    365x3
    405x3

    Belt Squat: 16.5" Box, close stance
    90x6
    180x6
    270x6
    90x6 + short light band
    90x6 + short strong band

    GHR:
    8,8,8
    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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  10. #670
    █──█ COBBER's Avatar
    Join Date: Oct 2006
    Location: Canterbury, New Zealand
    Age: 29
    Posts: 7,203
    Rep Power: 3368
    COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500) COBBER is a glorious beacon of knowledge. (+2500)
    COBBER is offline
    Beast bro, IN

    F*ck double paused squats lol, you pausing half way then bottom?
    Strength is more useful than weakness.

    █──█ U Sqwot m8 █──█
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