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

[Synthetickiller]

Been a while... training but not recording it.
I'm finally back to a better state of health.

Week 0: Day 1
Squat

Double Pause Squat: Cambered Squat Bar
Bar x3x2
Bar x3x2 + 70 lb chain
160x6 + 70 lb chain
250x4 + 70 lb chain
300x3 + 70 lb chain
340x1 + 70 lb chain


GM: Cambered Squat Bar
160x5x3

Reverse Hyper:
250x8x2

GHR:
4,4,4,4

Week 0: Day 2
BencH

Spoto: Power Speed Bar
bar x8x3
45x5 (99 lb)
75x3 (165 lb)
95x6 (209 lb)
105x6 (231 lb)
115x6 (253 lb)

DB Press:
55s x15x3

DB Pullovers:
40x12x3

DB Rows:
70x6
90x6
110x6

Triceps Extension: Curl Bar
35x8
55x8
75x8
95x5

DB Cleans:
30s x10x2
20s x12

Side Raise:
20s x10x2

[Synthetickiller]

Week 0: Day 3
Skipped


Week 0: Day 4
RE Bench:

Bench: middle finger on ring, Power Bar
85x8x8 (187 lb)

OHP: Power Bar, seated
Bar x8
35x8x6 (77 lb)

Lying Triceps Extension: Curl Bar, on floor
85x8x5

Push Downs:
40x6
60x6
80x6
100x6

Pulldowns: Wide
90x6
140x6
190x3
140x15

Curls: Curl Bar
35x6
55x6
75x6
95x6x3
55x23

[Synthetickiller]

Week 1: Day 1
Squat

Squat: Suit Bottoms, Duffalo Bar, No Belt
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
125x3 (275 lb)
150x3 (331 lb)
175x3 (386 lb)
200x3 (441 lb)
205x3 (451 lb)
210x3 (462 lb)
215x3 (473 lb)

Double Pause Squat: Cambered Squat Bar
Bar x3 + 70 lb chain
180x6 + 70 lb chain
230x4 + 70 lb chain
230x3 + 70 lb chain (mistake)
320x3 + 70 lb chain
360x1 + 70 lb chain

GM: Cambered Squat Bar
Bar x5
Skipped rest, hips felt horrible

GHR: push off
5, 5 (cramp on 3rd set)

45 Degree Hyper Oblique Raises:
10
25x10
40x10

AB/ADduction:
Mini band x10x2 (each leg, each way)

Dragon Flags: Knees Tucked
3,3,3

[Synthetickiller]

Weight: 237.5 lb
Cutting to 200ish.

Week 1: Day 2
Bench

Bench: Duffalo Bar, Raw, Paused
bar x8x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
115x3 (253 lb)
130x3x5 (286 lb)

Spoto Press: Power Bar
100x6 (220 lb)
110x6 (242 lb)
120x6 (264 lb)

DB Press:
75s x12x3

DB Rows:
55x6
75x6
100x6

Pulldowns:
Wide Grip: 90, 140, 160 x8
Close Grip (rhomboids): 90, 140, 160 x8

Rolling DBs:
20s x6
30s x6
40s x6
55s x6

Curls: Straight Bar
45x8
55x8
65x8
75x8
90x4

Dragon Flags:
5, 5, 5

Oblique Raises:
10
25x10
40x10

DB Cleans:
30s x8x3

Triceps Pushdown: Rope
40x15x3

[Synthetickiller]

Week 1: Day 3
Deads

Deads: Raw & suit bottom, Ohio Deadlift Bar
135x1x3
135x1x3 (add suit bottoms)
225x3x2
225x3x3 (pause mid shin)

Farmers Carries:
45x 6 trips

45 degree Hyper Deads: PowerSpeed Bar
135x5x4

Rows:
135x3x5

GHR:
5,5,5

[Synthetickiller]

Week 1: Day 4
RE Bench

Bench: Ivanko OBX-20kg
bar x8x3
45x5 (99 lb)
75x3 (165 lb)
85x10x8 (187 lb)

Seated OHP: Ivanko OBX-20kg
bar x8
40x8x6 (88 lb)

Lying Triceps Extension: Rackable Curl Bar
95x6x5

Triceps Push downs:
90x6x4

Pulldowns: Medium
90x8
110x8
130x8
150x8

Curls: Rackable Curl Bar
35x10
55x6
75x6
95x6

[dairygains]

8x10 is some massive bench volume. Even so, don't you find 85kg too easy at your level?

[Synthetickiller]

8x10 is some massive bench volume. Even so, don't you find 85kg too easy at your level?

You'd think so, right?
I really suck with volume. I really never do anything with triples, so I hit a really hard wall. I couldn't even complete it with 90kg/198. Strange huh? I don't get it either, but I am starting to adapt with it. The rest periods are short as well.

[Synthetickiller]

Week 1: Day 5
Skipped

Week 2: Day 1
Squat

Squat: Suit Bottoms & Duffalo Bar
bar x3x3
80x3 (176 lb)
125x3 (275 lb)
150x3 (331 lb)
175x3 (386 lb)
205x3x2 (451 lb)
215x3 (473 lb)
225x3 (496 lb)

Double Pause Squat: Cambered Squat Bar, Raw
120x1
210x6 + 70 lb chain
260x4 + 70 lb chain
300x3 + 70 lb chain
390x1 + 70 lb chain

GM: CSB
120x5
160x5

Reverse Hyper:
250x10, 8, 8

[Synthetickiller]

Week 2: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x8x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
115x3 (253 lb)
140x2x5 (308 lb)

Spoto Press: Ivanko OBX
105x5 (231 lb)
115x5 (253 lb)
125x5 (275 lb)

DB Press:
75x15, 15, 11

PullDowns:
Normal: 100x8, 150x8, 200x4
DD Handle: 100x8, 150x8

Rolling DBs:
20, 30, 40 x6
55x8

DB Cleans:
20s x8
30s x8
20s x8

[Synthetickiller]

Week 2: Day 3
Deadlift

SUMO Deadlift:
135x1x3
135x1x3 (add suit bottoms)
225x1
245x3x5

Deficit Deads: Raw
135x1x8 (various heights)
185x1x8 (various heights)

GHR:
3,3,3

Reverse Hyper:
250x8x2 (hard stop)
250x8x2 (full swing)

[Synthetickiller]

Week 2: Day 4
Bench:

Incline Bench: 35 degree
165x8 (shoulders hurt to much & stopped)

Speed Bench: OBX-20kg, 3 grips
bar x3 + add Doubled Mini Bands
45x3 (99 lb)
55x3x3 (121 lb)
60x3x3 (132 lb)
65x3x3 (143 lb)

OHP:
bar x8
45x8x6 (99 lb)

Lying Triceps Ext: 3 inches of mats & 10 lb plates
55x6 + 70 lb chain
75x6 + 70 lb chain
95x6 + 70 lb chain
105x6 + 70 lb chain
115x6 + 70 lb chain

Pulldowns:
100x8, 150x8 (wide grip)

Curls:
35x8
86x6x3

DB Drag Curls:
20s x6
20s x8

Dragon Flags:
4, 4

Lat Pulldown Standing Static Core
40 lb & 60 lb

[Synthetickiller]

Week 2: Day 5
DE Lower

Speed Squat: Parallel Box, SSB
bar x3x3
bar x3 + old green bands
120x2
160x2
160x2x8 (1 set ever 45 seconds)

Box Squat: Cambered Squat Bar
300x6 + 70 lb chain
350x4 + 70 lb chain
390x3 + 70 lb chain
320x6 + 70 lb chain
370x4 + 70 lb chain
410x3 + 70 lb chain

Reverse Hyper:
250x8x3

GHR:
5,5

[Synthetickiller]

Week 3: Day 1
Heavy Squat

Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
180x3 (396 lb)
200x3 (441 lb)
215x3 (473 lb)
230x2 (507 lb)
250x2 (551 lb)

Double Pause Squat: Cambered Squat bar, raw no belt
230x6 + 70 lb chain
270x4 + 70 lb chain
320x3 + 70 lb chain
360x1 + 70 lb chain
400x1 + 70 lb chain

Good Mornings: Cambered Squat Bar
160x5
210x5
250x did not attempt

GHR:
5,5,5 (push off)

Reverse Hyper:
250x8x2 (flat)
250x8 (decline)

Ab/Adduction:
light band x8

Kneeling Jumps:
4

[Synthetickiller]

Week 3: Day 2
Bench

Bench: Duffalo Bar, Raw, Paused
bar x8x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
115x3 (253 lb)
140x3x5 (308 lb)

Spoto Press: Duffalo Bar
110x5 (242 lb)

Stopped here.

Week 3: Day 4
Deads

Skipped (back is too fatigued from heavy squats)