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  1. #91
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 1
    Squat
    Weight: 234.6 lb (dat McDonald's tho!)

    Warm Up: Hip Circle

    Squat: Duffalo Bar, Suit Bottoms
    Bar x5 (no suit)
    bar x5x2 (suit bottoms)
    80x5 (176 lb)
    125x5 (275 lb)
    150x4 (331 lb)
    175x1 (385 lb)

    Stopped.

    I didn't sleep at all last night. My SI joint also felt pretty bad. The warm up helped, but 385 just felt awful & my SI wasn't agreeing. Cut it short as was worried about causing an injury. At least I got in a little volume. I will most likely do some form of core work later.
    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. #92
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 2
    Bench
    Weight: Ain't got no time!

    Bench: Duffalo Bar, Raw
    bar x10x2 (57 lb)
    50x10 (110 lb)
    80x5 (176 lb) pauses start here
    100x4 (220 lb)
    115x3 (253 lb)
    132.5x2x2 (292 lb)
    137.5x2x5 (303 lb / real = 305/306)

    CG Bench: Swiss Bar
    95x5 (209 lb) add gangster cuffs
    95x5 (209 lb) add wrist wraps
    95x10 (209 lb)

    food break

    Seated Rows:
    55x13x3 (bench grip)
    30x11 (lowest vertical grip) 50 total reps


    Another odd training session.
    As you can see, the first 2 work sets were misloaded. This is what happens when you have 2 nights of little to no sleep.
    132.5kg felt super easy. I surprised myself. Then I noticed the misload. Failure. I figured I'd try to hit 3 of the 5 sets & the rest is lagniappe. I got through all 5. They weren't bad. I was going to do a triple for the last set, but figured I'd save it for next week. For the first time in my life, handling 300, even when feeling horrible isn't bad. That's a good sign.


    I will try to move CG Bench after heavy bench. My right pec seems stressed & I figured that DB presses after heavy pressing will just exacerbate it. Sets of 5 were too easy. 10 wasn't too bad, but I started to flare out & shut the set down. I'll go up to 8s next time or just up the weight. I'm not sure yet. Either way, I think this lets me get in heavier work without the warm up. Instead, day 3 will have more, but lighter, volume.

    Seated rows went normal. Just did odd numbers to spice things up. I never see people doing 13 reps.
    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. #93
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 3
    Deadlift/OHP
    Weight: I don't have time to weight!

    Warm up: none

    Deadlift: Suit Bottoms
    75x3x2 (165 lb)
    95x3 (209 lb)
    125x3 (275 lb)
    155x2 (341 lb)
    155x2x4 (341 lb) + chains

    Zercher Squat: CSB
    Bar x3 (65 lb)
    85x3 (187 lb)
    105x3 (231 lb)

    Food break

    Overhead Press: Swiss Bar
    barx5x2 (35 lb)
    45x3 (99 lb)
    60x3 (132 lb)
    80x3x4 (176 lb)
    80x5 (176 lb)

    Hammer Curls: Swiss bar
    35x10

    Deadlifts went well. I figured I'd cut the volume a little & see how things go. I'll try triples next week. Nothing to write home about.
    Zerchers are starting to get on track.
    OHP went better than expected. Hitting a PR is always nice. I cut it at 5 as my form was starting to get wonky. I didn't want to start arching & turn it into an incline press. I'll see if 85kg is in the cards. If play things right. I might be able to go nuts & hit 90kg for reps. Who knows...
    Curls for the girls, nuff said. LOL.

    Volume has been cut short due to working on the house. The heat just zaps my energy.
    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. #94
    barbell junkie thejosef's Avatar
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    Nice job on the Press PR. 5 reps at 176 ain't no joke.

    Tell me more about these food breaks.. 5 minutes? 20 minutes? Protein bar? Lasagna dinner? Just curious.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  5. #95
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 4
    Auxillary work:

    Oly Squats: Ivanko OBX-20kg
    barx5x2
    75x5 (165 lb)
    95x5x3 (209 lb)
    105x5 (231 lb)
    145x5 (319 lb)

    Ran out of time. This day was insane. I was either driving around or working on my house. I had about 45 minutes to literally cool down before lifting. 105kg x5 was supposed to be 2 sets, but I prioritized recovery by skipping that set to hit 319x5. Then I decontaminated & moved 5 front doors. Despite missing the rest of the workout, I was sore as hell. Mission accomplished.

    155x5 (341 lb) next week. 319 was not bad, so I'm assuming the 22 lb jump won't be a max effort set. 165/363 on week 4 will be a push. If I keep this up, I'll be doing 400+ for 5s.


    Originally Posted by thejosef View Post
    Nice job on the Press PR. 5 reps at 176 ain't no joke.

    Tell me more about these food breaks.. 5 minutes? 20 minutes? Protein bar? Lasagna dinner? Just curious.
    I usually take lunch/dinner. I've had no time lately & it's usually a good spot in the workout that I can stop. I used to alternate movements. For example, on days when I deadlift, I would do the following exercises: Deadlift, overhead press, zercher squats, another shoulder movement, GHRs or hip thrusts, another shoulder movement. Now I just do all pulling/squatting/lowerbody work, eat, then come back & do overhead/shoulder work. I can't do lower body on a full stomach, but I can usually do overhead pressing/shoulder work after eating. I wish benching was as easy, lol.

    I take food breaks seriously!
    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. #96
    God of Slowdown Synthetickiller's Avatar
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    Week 3: Day 1
    Squat
    Weight: 232.6 lb

    Warm up: Hip Circle & Shoulderok

    Squat: Duffalo bar, Suit Bottoms
    bar x5x2 (57 lb)
    80x5 (176 lb)
    125x5 (275 lb)
    150x4 (331 lb)
    175x3 (385 lb)
    200x3x2 (441 lb)
    215x2x2 (473 lb / really 477 lb w/ COT collars)

    Pause Squats: Ultra wide stance (feet under rack), Duffalo bar, raw
    125x5x3 (275 lb / really 280lb)

    Standing GMs: Ivanko OBX-20kg
    bar x5 (20kg/44 lb)
    45x5 (99 lb)
    75x5 (165 lb)
    95x8 (209 lb) Easy.

    GHRs:
    3,3 FULL REPS (no push off, butt in the air though, lol)

    Squats went better than expected.
    Last week, I could only handled 385x1 due to back pain. Now I work up to triples with 441 & doubles with 473. I'll take what I can get. I felt good for more.
    Pause squats went surprisingly well. 275 felt hard, but was able to get through all 3 sets. These make you hate life.
    GMs were easy. 95kg is too light. I'll move up to 105kg next week if my back can handle heavier squats.
    GHRs were a surprise. I decide to try GHRs without any push off. After 3 reps, my hamstrings scream for a break. I'll just continue to work up in volume, first 3 sets of 3, then eventually work up to sets of 10.
    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. #97
    God of Slowdown Synthetickiller's Avatar
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    Week 3: Day 2
    Bench
    Weight: 234.6

    Bench: Duffalo Bar, Raw
    bar x10x2 (57 lb)
    50x10 (110 lb)
    80x5 (176 lb) pauses start here, 2 min rest
    100x4 (220 lb) 2 min rest
    115x3 (253 lb) 2 min rest
    137.5x3x5 (303 lb / real = 305/306) PR for triples

    CG Bench: Swiss Bar
    95x5 (209 lb) add gangster cuffs
    105x5 (231 lb) add wrist wraps
    115x5 (253 lb)

    DB Press:
    95s x10 (really 99s)

    Food break.

    Seated row:
    55s x10,10,10

    Standing Lat Pushdown:
    25x10
    50x8

    DD Lat Pulldown:
    75x10, 10


    Good session. The first set of 305x3 was easy. Subsequent sets were harder. I was still able to complete all sets without pushing to 100%. I Feel I can knock out 305x5 if I just warm up & go for it as a workset.
    CG bench felt good. 115x5 was starting to approach the upper limit. I might try 125x? to see where I am next week.
    DB Press was to test my pec right pec. Both pecs are sore from not doing DB work.

    Lat work was an after thought. I basically forced myself to simply get in some back volume. I hate doing back work, which makes me need to do it more.
    Last edited by Synthetickiller; 05-29-2016 at 08:07 PM.
    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. #98
    God of Slowdown Synthetickiller's Avatar
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    Week 3: Day 3
    Deadlift
    Weight: I don't have time to weight!

    Warm up: Shoulderok & Hip Circle.

    Deadlift: Suit Bottoms
    75x3x2 (165 lb)
    95x3 (209 lb)
    125x3 (275 lb)
    155x3 (341 lb)
    155x3x4 (341 lb) + chains

    Zercher Squat: CSB
    Bar x3 (65 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    115x3 (253 lb) almost lost this!


    Interesting session, again.
    Deads went better than expected. My SI was not very happy today & I was exhausted from being out in the heat, then eating Red Robin, yuck!
    Before going into the session, I went over cuing from this video from Chris Duffin: DEADLIFT LIKE THE MAD SCIENTIST CHRIS DUFFIN
    My bracing was much improved. I felt going into this workout that if I got the workset, 341x3, getting the next 2 sets would be enough with chains. I felt so good, I continued & did all 4 sets. I need to work on my set up, but it's a massive improvement. I've always had trouble setting up properly for deadlift & this seems to be helping tremendously. Maybe I'll finally break 500. 405 is right around the corner. Thank god for muscle memory, lol.

    Zerchers were better. 105kg/231 moved well. 115kg was taxing my biceps & I almost lost it, but managed to hold on to finish the set. These are a great arm workout! I will add in more volume.

    I ran out of time to do the rest. I'll do OHPs tomorrow.
    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. #99
    God of Slowdown Synthetickiller's Avatar
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    Week 3: Day 3 Part 2
    OHP:
    weight: Ain't got no time to wait!
    Warm up: Double & single arm Shoulder rock (5kg/11 lb & 2.5 lb)

    OHP: Swiss Bar
    bar x10x2
    45x5 (99 lb)
    65x4 (143 lb)
    85x3x5 (187 lb) elbow cuffs & wraps

    That's all.
    85kg was harder than easier. I was not at 100%, but close to it. 90kg next week will either be only for doubles or I'll luck out & triples are doable. Either way, it'll be close to max for reps.
    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. #100
    God of Slowdown Synthetickiller's Avatar
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    Week 3: Day 4
    Auxillary work:
    Weight: 232.6 lb

    Warm up: shoulderok (13.5 lb & 2.5 lb)

    Oly Squats: Ivanko OBX-20kg
    barx5x2
    75x5 (165 lb)
    100x5x3 (220 lb)
    110x5 (242 lb)
    155x5 (341 lb) All time PR (max weight for reps & max weight)

    Food break (BP & strawberry jam ftw)

    Incline Bench: 30°, Ivanko bar
    bar x10,10
    45x10 (99 lb)
    75x10 (165 lb)
    95x10 (209 lb)

    That's it.

    Oly squats volue was cut a 2 sets. As the weight is getting heavier, I need to have a greater spread of weights. 45kg/99 lb jumps are not ideal! That said, 341 is the most I've ever oly squatted for reps or a single. I'd like to say I could crack 400 with a single cycle of training. For now, I want to work up with 5s for a while. The goal in my head is to get 407x5 by the end of the year.

    Incline Bench was to take a stab at getting in a ton of volume & hypertrophy. The volume feels good. Having the bar hit higher on the chest (closer to the clavicle) is a totally different groove, but it's not a hard learning curve. Getting in 50 quick reps is nice. Solid pump, but nothing crazy. Maybe another 1 or 2 sets to almost failure would be nust. 95kg at this incline was close to a max, so I'll just work on getting in volume & over the course of this & next cycle, just keep building up volume. I'll throw in arm work & other work on this day.
    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. #101
    God of Slowdown Synthetickiller's Avatar
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    Week 4: Day 1
    Squats:
    Weight: DGAF

    Warm up: Shoulderok (13.5 lb) & hip cirlce

    Squat: Duffalo Bar, Suit bottoms
    bar x5x2 (57 lb)
    80x5 (176 lb)
    125x5 (275 lb)
    150x4 (331 lb)
    175x3 (385 lb)
    200x2x2 (441 lb)
    225x2 + cot collars (500.5 lb actual weight) PR for suit bottoms, no belt
    230x2 (509 lb) New PR for suit bottoms, no belt.

    Core Work:
    Rainbows: 15,20

    Glad this was week 4! 150kg felt heavy. I had to focus on set up to keep from injuring myself. 175kg felt better. 220kg wasn't easy, but I had no issues. Now for the fun stuff...
    500 was oddly enough not bad, but this set was taxing. I am not sure if I could have done a 3rd rep. I'm 50/50 on if that was possible.
    509 was entirely different. My back, at this point, was totally fatigued & I almost just quite after the 500x2 set. I had to psych myself up in a way I haven't before, just getting as angry as possible, almost out of fear. It's a very different psych than just focusing on painful things that have happened. Fortunately, it worked out & set a very solid PR. On another positive note, getting that angry, externally cut down on my stress levels by about 33%.

    TL;DR, best suprise workout/heavy set of the year, thus far.
    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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  12. #102
    God of Slowdown Synthetickiller's Avatar
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    Week 4: Day 2
    Bench
    Weight: DGAF Crew 2016

    Warm up: ShouldeRok (10 & 15 & hip cirlce

    Bench: Duffalo Bar
    20x10,10 (44 lbs)
    50x10 (110 lbs)
    80x5 (176 lbs) Pauses start here
    100x4 (220 lb)
    115x3 (253 lb)
    137.5x2x2 (303 lb / real = 305lb) pain in left shoulder
    145x2 (321 lb real weight)
    152.5x1.5 (338 lb real weight) missed half way up on second rep.

    Not a great workout.
    I felt drained from yesterday's session. As well, my left shoulder is absolutely killing me. My neck is tight & aches. I clearly do not feel 100%.

    That said, I really didn't have any issues till the 305lb set. It felt far too heavy for doubles. 321x2 had a perfect set up & the first rep felt feather light. The 2nd took a little grunt, but moved very well. 338 was entirely different. The first rep was very solid. The second got away from me & floated around. At at point, I knew I lost it. During that rep, I could feel my back somewhat locking up from the arch.

    152.5kg was a little aggressive of a last set. I was prescribed to do 145x2x2. Last cycle went well doing a 5kg jump for the 2nd set, so I tried it here. If I was feeling good, I think it was a doable set.

    Take ways from this workout & cycle:
    1. Do more back work. I'm able to get the bar fairly well off my chest, but the transmission is problematic. I think the lack of backwork makes me unstable.
    2. Do pec stretching after. I believe all of this shoulder/bicep pain I am getting is due to pec tightness.
    3. More bicep work.
    4. More tricep work. I need to simply go heavier on my heavy day & incorporate chains/bands.
    Last edited by Synthetickiller; 06-05-2016 at 03:46 PM.
    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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    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post

    Squat: Duffalo Bar, Suit bottoms

    225x2 + cot collars (500.5 lb actual weight) PR for suit bottoms, no belt
    230x2 (509 lb) New PR for suit bottoms, no belt.
    Dude, congrats on the squat PRs! That's sick! Time to start adding a few videos up in here man. Ha. I'd love to see that Duffalo bar in action, especially with 500lbs on it. Nice work!
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  14. #104
    God of Slowdown Synthetickiller's Avatar
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    Originally Posted by thejosef View Post
    Dude, congrats on the squat PRs! That's sick! Time to start adding a few videos up in here man. Ha. I'd love to see that Duffalo bar in action, especially with 500lbs on it. Nice work!
    I'll eventually get around to it. I barely have time to lift as it is. Setting up a camera will be the next step.
    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)
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  15. #105
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    Week 4: Day 3
    Deadlifts
    Weight: no time to weight!

    Warm up: Hip circle & shoulderok @ 15 lb

    Deadlift: Suit bottoms
    75x3x2 (165 lb)
    95x1 (209 lb)
    125x1 (275 lb)
    145x1 (319 lb)
    165x1 (363 lb)
    185x1 (407 lb)

    Good progress. 363 & 407 were hard on my back. The weight still moved well. 407 did not feel like a max. More so just showing how bad my back was feeling today. It feels good to finally pull over 400 again.


    Take aways from this cycle:
    1. Setting up using Chris Duffin's cuing fixes a lot of issues I have & helps stabilize. I need to work on this more
    2. I need to do more core work.
    3. I need to do more back work.
    4. I need to fix issues with my back due to chronic injury through body tempering.
    5. Increase mobility (relative to being functional & athletic)

    All in all, I'm stronger this cycle than last. My bench is at PR levels. Squat is very strong for not using a belt. Deadlift needs work, but I knew that.
    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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    Week 0: Day 1

    Day 1: Lower Body
    Weight: Ain't got no time, you know the drill.

    Warm Up: Hip circle + shoulderok @ 15lb

    Standing GMs: SSB
    Bar x5x2 (30kg/66 lb)
    55x5 (121 lb)
    85x5 (187 lb)
    105x4 (231 lb) strained back on 4th, still PR, despite not planing on setting one on an off week, lol.

    GHRs:
    5,5,5

    Calf raises:
    10,10,10 (very long stretch at bottom)
    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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    Week 0: Day 2
    Upper Body
    Weight: ???

    Alternating DB Press: 5L, 5R, 5Both (10 reps total)
    20s x10
    30s x10
    40s x8
    55s x10x4 (alternative on these sets only)

    DB Pullover:
    30x10
    55x10
    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: 380x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #108
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    Week 0: Day 3
    Upper & Lower Body
    Weight: 232.8 lb

    Warm up: Hip circle + shoulderok @ 15lb

    Zerchers: CSB
    barx3x2 (30kg/66 lb)
    55x3x2 (121 lb)
    85x3 (187 lb)

    Seated Overhead DB Press:
    20s x10
    30s x10
    40s x10

    GHR:
    5,5,5 (4 of 5 on last set had no assistance)

    Seated Rows:
    55x10 high grip
    55x10 bench grip
    55x10 Med grip

    Straight Bar Grips:
    45kg / 99 lb x30 sec (each hand)

    Core work:
    Plank up & downs: 30sec x2

    Trying to take things lighter, just moving up to enough weight to get some work in.
    Plank up & downs are hard. 2 sets of those and I'm breathing hard like HIIT cardio. Good session.
    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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    Week 0: Day 4
    Upper & lower body

    Weight: ???

    Warm up: Wendy's meal

    Feet together Squat:
    bar x5x2 (close & wide stance) 20kg/44 lb
    bar x5x2 20kg/44 lb feet together
    45x5 (99 lb) feet together

    Zotman Curls:
    20x10 (alternating)

    Up & Down Planks: 30 sec
    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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    Week 1: Day 1
    Squat
    Weight: 232.8 lb

    Warm up: Hip circle & shoulderok @ 15 lb

    Squat: Duffalo Bar, suit bottoms
    bar x5x2 (57 lb)
    85x5 (187 lb)
    127.5x5 (281 lb)
    152.5x4 (336 lb)
    180x3 (396 lb)
    205x3x5 (451 lb) (Rest: 3:30, 3:30, 3:30, 4:30, 5)

    Double Pause Squats: Raw
    130x5 (feet under rack) hard
    130x5 (feet under rack) felt easier
    130x5 (normal wide stance) too easy

    Standing GMs:
    bar x5 (44 lb)
    45x5 (99 lb)
    75x5 (165 lb)
    95x5 (209 lb)
    105x8 (231 lb) PR

    GHR:
    5,5,5 (all had push offs)

    Food break

    Calf Raises:
    25x Body weight x2 (outside, full stretch)
    5x body weight x2 (on rack, full stretch)
    5x bodyweight (each calf, assistance)


    Lots of changes.

    First, I am not using squat shoes anymore on heavy day. I am now using Crossfit Lite TR shoes, instead.
    All reps felt more stable. Work sets felt solid. Only on the 2nd to last set, I got out of groove & my right knee came forward. I still felt more stable in flat shoes. I feel I would have had more issues with squat shoes and have been more out of groove. I felt like I could have knocked out at least 2 or 3 more work sets at 451. I wasn't sure how I'd adapt to moving to flat soled shoes. I'm sold. My squat shoes are now confined to my secondary squat day doing oly/narrow stance squat.

    Pause squats went very well. I had less hip stress from using flat shoes & I could tell on these. 286 was hard on the first set, but pretty easy on the 2nd. Bringing my stance in to "competition" stance made the weight feel stupidly light.

    GMs went well. I am not going so deep that my back is parallel. I'm specifically hinging at hip, trying to mimic a squat movement with this lift. I can tell exactly when I am using too much back & not relying on my posterior chain. This seems to help with the mind-muscle connection & keeping myself in a safer position. To get into a position where I am bent over with my back parallel to the floor always bothers my sacro-illiac joint, so I steer clear of it. doing 231x8 burnt out my hamstrings & really made GHRs difficult. My legs feel shredded.

    All of the calf work made my calves hurt like hell, in a good way. These are done my leaning off the edge of a patio with a 5" or so drop off. I hold onto a band for stability & just allow my calves to stretch as much as possible & contract hard at the top. I'll continue doing this as I feel more muscle recruitment than doing weighted versions off a plate where the ROM is much smaller.

    All in all, an excellent start the to the 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)
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  21. #111
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    Originally Posted by Synthetickiller View Post

    All in all, an excellent start the to the cycle.
    Glad to hear that mate!
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  22. #112
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    SK

    Stopping by to say waaaazup! Nice to see a familiar face in the crowd!
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  23. #113
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    Week 2: Day 2
    Bench
    Weight: Ain't got no time!

    Bench: Duffalo Bar, Raw
    bar x10x2 (57 lb)
    50x10 (110 lb)
    82.5x5 (181 lb) pauses start here
    100x4 (220 lb)
    115x3 (253 lb)
    132.5x3x5 (292 lb)

    CG Bench: Swiss Bar
    95x5 (209 lb)
    105x5 (231 lb)
    115x6 (253 lb)

    DB Press:
    120s x10

    Food break

    Seated Rows:
    55x10x2 (alternating unilateral, bench grip)
    55x10 (low parallel grip)
    55x10 (bench girp)

    Assisted Chins: Average Band
    5,5,5

    DD Pulldown: Lean over mimicking row
    75x10x3

    Zotman Curls:
    10s x10

    Hammer Curls:
    20s x10

    Lots of volume.
    This is the "heaviest" bench cycle/first week to date. 292 (294 real weight) moved well, despite feeling drained from squatting the day before. My legs are extremely sore, but leg drive was not an issue. 300 lb is now "easy."
    CG Swiss bar went well too. Ideally, 253 was going to be for 8, but at 6, I could feel my right pec straining & cut the set there. I will add chains next week & see how it moved.
    DB Press was to get an idea of where I am. It really was 121.5s, but who's counting? It moved well, considering I haven't pressed with anything above 100s for a while.

    Back work went well, but light.
    Seated rows were targeted at volume over absolute weight.
    Chins are just to get the movement pattern down again. I'm too weak to do more than 1 or 2 at my body weight.
    DD pulldowns felt good, but easy.
    Curls for the girls, lol. Just trying to bring up a lagging part. I will try to do some curl work 3 or 4 days a week.
    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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  24. #114
    barbell junkie thejosef's Avatar
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    Originally Posted by Synthetickiller View Post
    Lots of changes.

    First, I am not using squat shoes anymore on heavy day. I am now using Crossfit Lite TR shoes, instead.
    All reps felt more stable. Work sets felt solid. Only on the 2nd to last set, I got out of groove & my right knee came forward. I still felt more stable in flat shoes. I feel I would have had more issues with squat shoes and have been more out of groove. I felt like I could have knocked out at least 2 or 3 more work sets at 451. I wasn't sure how I'd adapt to moving to flat soled shoes. I'm sold. My squat shoes are now confined to my secondary squat day doing oly/narrow stance squat.

    Pause squats went very well. I had less hip stress from using flat shoes & I could tell on these. 286 was hard on the first set, but pretty easy on the 2nd. Bringing my stance in to "competition" stance made the weight feel stupidly light.
    I didn't know you CrossFit? Ha j/k. Interesting development on the shoe change. You must squat pretty wide to like the flats better. I can't tell from your video. Oh wait..

    Keep up the good work! Strong stuff in here!
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
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    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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  25. #115
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 3
    Deadlift & OHP
    Weight: ain't got no time to weight!

    Warm up: Hip circle &

    Deadlift: Suit Bottoms, Ivanko bar
    75x3x2 (165 lb) hook grip
    95x3 (209 lb) hook grip
    125x3 (275 lb) hook grip
    155x2 (341 lb) hook grip (PR for hook grip)
    155x3x4 (341 lb) + chain alternating grip

    Zercher Squats: CSB
    bar x3x2 (65 lb)
    55x3 (121 lb)
    85x3 (187 lb)
    110x3x2 (242 lb)

    GHRs:
    6,6,5

    Food break

    Seated Overhead Press: Fat bar
    20x10x2 (44 lb)
    45x5 (99 lb)
    65x5 (143 lb)
    80x5x5 (176 lb)

    Side Raises: Bent elbow
    10s x15
    20s x15
    25s x10

    Rear Delt Raises
    2.5x15 (5.5 lb)
    5x15x3 (11 lb)


    Called it a day. Good workout.
    Deads went well. This new form I'm using helps overcome issues I have with my back. I've never been able to do hook grip with anything even around 300, so 341 was a big surprise. The sets with chains moved fairly well.
    Zerchers went better than expected. I feel worse than I am. I will continue to up the weight.
    GHRs are still hard. I suck, lol.
    OHPs were solid. Felt heavier than they should have been at first, but the weight moved well. 80kg was not too advantageous. I will crack 200+ lb in 2 cycles. I will be doing 3s next week, then the same weight for 5s on week 3. I think I can emulate sheiko for this, but with 3s and 5s instead of 2s and 3s.
    Extra shoulder work went well. I will tone done the weight on side raises & work on form instead.
    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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  26. #116
    God of Slowdown Synthetickiller's Avatar
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    Originally Posted by JustBulk View Post
    Glad to hear that mate!
    Thanks man!

    Originally Posted by Nebamartinez View Post
    SK

    Stopping by to say waaaazup! Nice to see a familiar face in the crowd!
    I'm trying! Just coming back from lots of set backs.


    You guys can stop by any time.
    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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  27. #117
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 4
    Accessory Work
    Weight:????

    Warm up: Hip Circle & Shoulderok @ 15 lb

    Oly Squat: Raw, Ivanko OBX-20KG
    bar x5x2
    75x5 (165 lb)
    105x5x4 (231 lb)
    145x5 (319 lb)

    Feet Together Squat: OBX-20kg
    75x5x3 (165 lb)

    Incline Bench: 30°, OBX-20KG
    bar x10,10
    45x10 (99 lb)
    75x10 (165 lb)
    95x12 (209 lb)
    95x11 (209 lb)

    Incline DB Flys: 30°
    20s x10
    20s x10

    Decent session.
    Oly squats went a bit better. I'm slowly gaining ROM. 145kg/319 wasn't easy, but certainly not a balls to the wall set.
    Feet together squats aren't easy. Played it say & just stuck w/ the same weight. This will slowly increase. It doesn't build the quads for nothing! There's a lot of stress on them!
    At this point, I started sweating like crazy & took a short break. Not sure what was up, but I wanted to play it safe.
    Incline bench went well. Volume will slowly climb. I am hoping to hit 3 sets of 10 next week.
    Incline flys were new. Hopefully, between this & bench, I can finally get a decent sized chest & help with stability on heavy sets.
    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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  28. #118
    God of Slowdown Synthetickiller's Avatar
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    Week 2: Day 1
    Squat
    Weight: ???

    Warm up: Hip circle & shoulderok @ 15 lb

    Squat: Duffalo Bar, suit bottoms
    bar x5x2 (57 lb)
    85x5 (187 lb) 2:30
    127.5x5 (281 lb) 2:30
    152.5x4 (336 lb) 2:30
    180x3 (396 lb) 2:30
    205x3x3 (451 lb) (Rest: 3:30, 3:30, 3:30)

    Stopped here.
    Broke out into cold sweats. Attempted a 4th set & my lower back just said no. Waited 10 minutes & I felt light headed. I will do core work later, but it's better to play it safer than sorry & shut the workout down. I believe it's all of the vitamin D supplementation causing this. I will drastically cut down on the dosage & see what happens.
    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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  29. #119
    God of Slowdown Synthetickiller's Avatar
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    Week 1: Day 1
    Squat
    Weight: ???

    Warm up: Hip circle & shoulderok @ 15 lb

    Squat: Duffalo Bar, suit bottoms
    bar x5x2 (57 lb)
    85x5 (187 lb)
    127.5x5 (281 lb)
    152.5x4 (336 lb)
    180x3 (396 lb)
    205x3x5 (451 lb) (Rest: 5 min)

    Double Pause Squats: Raw
    130x5 (feet under rack) hard, knees hurt, stopped.


    Standing GMs: CSB (Cambered Squat Bar)
    bar x5 (30kg/69 lb)
    55x5 (110 lb)
    85x5 (187 lb)
    105x8 (231 lb) PR

    Stopped there.
    Had issues for the past 2 weeks. With slight toe & thumb "injuries," along with this cold sweat problem, I wasn't able to properly recover. I cut my Vit D intake to 2000UI & I'm seeing how that's working out.

    This workout went alright.
    Warm ups felt good. 205kg/451 moved ok. Strangely enough, taking my stance out wider helped. I washed my suit in power wash, so I was getting more support in the bottom. Despite the 2 week layoff, the weight moved fairly well. I needed the full 5 minutes rest. I was getting the cold sweats, but not as bad as before & they were not draining my energy at all like before.
    Pause squats did not go well. Very wide stance felt awful. My knees were killing me. Between my back being fatigued & my knees bugging me, my body basically wouldn't attempt to squat down for the 2nd set.
    GMs were another story. I took advantage of less squat volume & tried out my CSB instead of the straight bar. I think it's easier to use a CSB than a straight bar, due to the leverage change. I will probably change back to the straight bar next week. I want to make a note that if I want to still handle the same weight, but can't with a straight bar, the CSB is a nice substitute.
    No GHRs. Just burnt out from the change of 0 to 100, lol.

    Overall, a productive workout despite how I was feeling.
    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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  30. #120
    barbell junkie thejosef's Avatar
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    Man, what's up with these cold sweats? This is a pretty recent issue, right? Any major diet/supplement changes lately, other than Vitamin D?

    I'm impressed you're able to get workouts in while dealing with a house build (and in this heat!!). The heat really put a hurtin on me this weekend, and it showed in my workout.
    Equipment Crew #68, Ivanko Crew #47, Rogue Barbell Club #7, Mech6 Crew #30
    7'x18' Home Gym: http://goo.gl/CBphUy
    Best Lifts @ 153 bw: Sq 320, BP 245, DL 320, Press 155
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