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  1. #511
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 2: Day 2
    ME Bench

    Bench: Reverse Light Bands, Raw, PowerSpeed Bar
    bar x10x3
    115x5
    155x3
    155x3 + Bands
    205x3
    245x3
    295x3
    335x1
    365x1
    395x1
    425x0 (stapled)
    405x1 (missload, left side 10 lb heavier)

    Spoto Press: PowerSpeed Bar
    235x5
    255x5
    285x5

    DB Press: 2" incline
    75s x8
    100s x8

    Pendlay Rows:
    135x3
    155x3
    185x3
    205x3
    225x3

    Rolling DB Extensions:
    20s x8
    30s x8
    40s x6
    40s x6

    Chins:
    6

    Pull Downs:
    Light bands x12
    Light + M. Mini bands x10x2

    DB Rows:
    40s x10x2

    Extra Workout:

    45° Oblique Raise:
    8
    20x8
    40x8
    55x8
    75x8

    Curls: Rackable Curl Bar
    bar x15
    45x12
    55x10
    65x7
    55x8
    55x8
    45x10
    45x10
    bar x30 (rest pause)

    Triceps Push Down:
    Light Band x25
    Monster Mini x50
    Mini x100
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  2. #512
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 2: Day 3
    ME Deads / Dynamic Bench

    Rack Pulls: 5" off ground, Bands, PowerSpeed Bar
    bar x3x3
    Bar x2 add light bands
    bar x1
    135x1
    185x1
    225x1
    285x1
    335x1
    385x1 add belt PR

    Close Stance SSB: 9.75" Box
    Bar x3x3
    175x3
    225x3
    265x3
    315x3 PR

    Farmers Walks:
    114s x 190ft (4 trips)

    Stopped here. Burnt out from all the work. Did not bench.


    Week 2: Day 4
    Dynamic Squats / OHP

    Speed Squats: Parallel Box, Cambered Squat Bar, Green Bands (140 lb at top)
    bar x3x3
    bar x3 + bands
    120x2
    160x2
    185x2x8 (Every rep every 45 sec)

    Speed Deads: PowerSpeed Bar, 1" blocks, 140 lb tension
    135x1
    135x1 + bands
    185x1
    195x1
    205x1
    215x1
    225x1
    235x1
    245x1
    255x1
    265x1 slow (double overhand)
    275x1 fast (mixed grip)

    35° Incline Speed Bench: Monster Minis (50 lb at top), Swiss Bar
    bar x4x2
    bar x4x2 + bands
    95x3
    135x3x8

    Reverse Hyper: Hard Stops
    250x10,10,10,5

    35° Incline DB Press: Monster Mini Band around rback
    20s x10
    30s x10
    40s x10
    55s x10

    GHR:
    4,4,4,4 (minimal pushoff)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  3. #513
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 3: Day 1
    ME Squat

    Box Squat: Parallel Box, suit bottoms, Duffalo Bar
    bar x3x3
    bar x3 add suit
    80x1x2 (176 lb)
    100x1 (220 lb)
    130x1 (286 lb)
    150x1 (331 lb)
    170x1 (374 lb)
    190x1 (418 lb)
    210x1 (462 lb)
    220x1 (484 lb)
    230x0 (507 lb)
    230x1 (507 lb) Grinding this out.

    Double Pause Squat: Raw, Duffalo Bar
    140x6 (308 lb)
    160x4 (352 lb)
    180x3 (396 lb)

    Pin GMs: Pin 11, SSB
    85x4
    135x4
    175x4
    225x4
    265x1

    Reverse Hypers: Hard Stop
    250x10

    GHR: Barely any push off
    2,2,2,2

    Leg Lifts:
    5,5,5,5
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  4. #514
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Tested maxes.
    Squat: 625 (1" high)
    Bench: 380 fail ( 341 was too easy)
    Deadlift: 405, stopped as back was fried from 625 attempt.

    Week 0: Day 1
    Squat

    Double Pause Squat: Cambered Squat Bar, Raw
    bar x3x3
    155x3
    205x3
    245x3
    315x6 (pauses start here)
    365x4
    405x3

    GM: Pin 11, SSB
    Bar x3 w/ light bands
    bar x3 w/ light bands & Monster Mini Pulling forward
    115x3
    135x3
    155x3

    GHR: Minimal Pushoff
    2,2,2,2,2

    Reverse Hyper: Dead Stop
    250x8x3


    Core Workout:

    Oblique Raises: 45° Hyper
    8
    30x8
    55x8
    75x8

    Dragon Flags: Not totally full ROM
    4,4,4,4,4

    Decline Situps:
    5 (Setup is rough w/ this)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  5. #515
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Deload

    Week 0: Day 1
    Squat

    Double Pause Squats: CSB, Raw
    bar x3x3
    155x3
    205x3
    245x3
    315x6
    365x4
    405x2+1

    GM: Pin 11, SS Yoke
    bar x3 w/ light band
    Bar x3 + light band + mini band pulling forward
    115x3
    135x3
    155x3

    GHR:
    2,2,2,2,2

    RH: Dead Stop
    250x8x3

    Extra workout:

    Oblique Raises: 45° Raise
    8
    30x8
    55x8
    75x8

    Dragon Flags: Partial Rom
    4,4,4,4,4

    Decline Situps:
    5




    Week 0: Day 2

    Spoto Press: Duffalo
    bar x10x3
    50x5 (110 lb)
    80x3 (176 lb)
    105x5 (231 lb)
    115x5 (253 lb)
    125x5 (275 lb)

    45° Incline Reverse Green Bands Close Grip Press: Swiss Bar
    135x3x2 (wide & close)
    225x3x2 (wide & close)
    275x3 (wide)

    Push Downs: Mini Band
    125 reps

    Week 0: Day 4

    Speed Squat: Iron Wolfe Squat Bar, Green Band
    bar x2x3
    145x2x2
    195x2x2
    235x2x2
    285x1 (slow)

    OHP: CSB
    bar x7x2
    85x7
    105x7
    125x7
    145x7
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  6. #516
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
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    Week 1: Day 1
    Squat

    Box Squat: Duffalo Bar, Suit Bottoms, no belt
    bar x3x3
    80x3 (176 lb)
    115x3 (253 lb)
    145x3 (319 lb)
    165x3 (363 lb)
    190x3x5 (418 lb) (90 sec rest)

    Double Pause Squat: Cambered Squat Bar
    335x6
    385x4
    425x0 (too heavy, skipped)

    GHR:
    2 (fried at this point)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  7. #517
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
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    Week 1: Day 2
    Bench

    Bench: Duffalo Bar
    bar x10x3
    50x5 (110 lb)
    90x3 (198 lb)
    105x3 (231 lb)
    125x3 (275 lb)
    140x3x3 (308 lb) (2 min rest)

    Left shoulder had nerve pain radiating into the arm, so stopped the set here.
    140kg/308 was probably too aggressive for 5 sets. I'll still get good stimulation from the sets done, at least. I'll see if 85% for doubles is possible next week.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  8. #518
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 1: Day 3
    Deads

    45° Degree Hyper Raise: PowerSpeed Bar
    135x3x3
    184x3
    225x3
    245x3
    275x3

    Close Stance Squats: SSB & 9.75" Box
    bar x3x3
    165x3
    215x3
    255x3
    305x3

    {Wednesday Morning}
    Speed Bench: Slight incline, Cambered Squat Bar
    bar x3x3
    bar x3 + short mini (60 lb tension)
    115x3 + short mini (60 lb tension)
    115x3x4 + 2 short mini (120 lb tension)
    115x3x3 + 2 short mini + 1 short light (120 lb tension + 100 lb tension)

    Week 1: Day 4
    Dynamic Lower + OHP

    Speed Squat: Iron Wolfe Squat Bar
    bar x3x3
    bar x3 + greens
    145x2x2
    195x2
    245x2x4 (ran out of speed / too heavy)

    Speed Deads: 1 mat + light band
    135x1x2
    145x1
    155x1
    165x1
    175x1
    185x1
    195x1
    215x1
    245x1 (slow)

    OHP: Cambered Squat Bar
    75x7x2
    95x7
    115x7
    135x7
    155x7

    Dumbbell OHP:
    30s x15
    40s x15
    55s x15

    DB Cleans:
    20s x15x3

    Extra Work: Friday
    Biceps

    Curls:Rackable Curl Bar
    35x8
    55x8
    75x8
    95x8
    55x12x2

    Reverse Curls:
    35x10
    55x10
    75x10
    35x20

    Week 2: Day 1
    Squats

    Box Squats: Duffalo Bar, Suit Bottoms, no belt
    bar x3x3
    80x3 (176 lb)
    115x3 (253 lb)
    145x3 (319 lb)
    165x3 (363 lb)
    190x3x5 (418 lb) (90 sec rest periods) (Start to finish: 10:17AM - 10:49AM)

    Double Pause Squats: Cambered Squat Bar
    335x6
    385x4
    425x2

    Triple Pause Squats: CSB, Pauses on decent
    245x3x2

    GHRs:
    2,2,2,2,2

    Hips: Adduction/Abduction
    Monster mini x12 each
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  9. #519
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Extra Workout:

    Curls: Rackable Curl Bar, short rest periods
    35x12
    45x12
    55x12

    Swiss Bar Curls: Med Grip, short rest periods
    35x12
    45x12
    55x12

    DB Curls: 45° Bench
    20s x12x2

    Push Downs: Mini Band
    100x3

    Cardio: Treadmill
    30 minute walk
    Incline 1% to 6.9%
    2.6mph
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  10. #520
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 0: Day 1

    Double Pause Squat: Duffalo Bar, raw, 2' wide stance
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    125x6 (275 lb)
    150x4 (331 lb)
    175x3 (385 lb)

    GM: Rep PowerSpeed Bar, 2' wide stance
    bar x5
    45x5 (99 lb)
    75x5 (165 lb)
    95x5 (209 lb)
    105x5 (231 lb)
    120x5 (264 lb) too shallow

    Belt Squats:
    90x12
    100x12
    100x12 + medicine ball

    GHR:
    2,2,2,2,2

    Reverse Hyper:
    250x15 hard stop
    250x10 swing

    AB/ADduction: Monster mini Band
    8x3 (each leg)

    Took a slightly wider stance with both D. Pause Squats & GMs. I'll stick with this for the cycle & see how it goes.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  11. #521
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 0: Day 2
    Bench

    Spoto Press: Duffalo Bar
    bar x10,5,5
    50x5 (110 lb)
    80x5 (176 lb)
    105x5 (231 lb)
    112.5x5 (248 lb)
    120x5 (264 lb)

    35° Incline Bench: Reverse Medium Bands
    135x5
    225x5 (add Greens)
    275x5
    330x6 (Thumb from smooth)
    345x4 (Thumb from smooth + 1")
    370x3 (Thumb from smooth + 1")

    Reverse Rows: Old Medium & Light bands
    8x8

    Hex Press:
    30s x12
    40s x12
    55s x12

    Press Downs:
    M. Mini Band x100x3 (over the whole workout)

    DB Cleans:
    20s x12x3

    Lateral Press:
    135 + M. Mini x8x3

    Dips:
    10x3 (Reverse Heavy Band)

    Seated Rows:
    50x15x3

    Dragon Flags: Partial ROM
    6,6,6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  12. #522
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Extra Work:

    Curls: Rackable Curl Bar
    35x12
    45x12
    55x12

    Swiss Bar Curls:
    35x12
    45x12
    55x12

    Push Downs:
    Mini Band x120, 120, 100

    DB Curls: 45°
    20s x12x3

    Oblique Raises:
    8
    30s x8
    55s x8

    Loading Pin Curl: V Handle
    30x8x3
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  13. #523
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 0: Day 3
    Deads/OHP

    Deadlift: Ohio Deadlift Bar, Conventional, no belt
    75x2x3 (165 lb)
    105x2 (231 lb)
    125x2 (275 lb)
    150x2 (331 lb)
    160x2 (352 lb)

    Speed Deadlift: DL platform, Doubled Monster Minis, ODB, 45 sec intervals
    (Doubled M. Minis are about 150 lb each at top, so 465ish at top)
    75x1 (Conventional, failed at knees)
    75x1 (Conventional, failed at knees)
    75x1 (Sumo, Grind to lockout)
    75x1 (Conventional, Grind to lockout)
    75x1 (Sumo, Grind to lockout)
    75x1 (Sumo, Grind to lockout)
    75x1 (Conventional, Grind to lockout)
    75x1 (Sumo, Grind to lockout)

    OHP: 90 sec rest
    55x6 (121 lb)
    65x5 (143 lb)
    75x4x2 (165 lb)
    80x3 (176 lb) failed 3rd rep

    Bent Over Rows:
    145x3
    155x3
    165x3
    175x3
    200x3
    210x3

    DB OHP: BBer style
    40s x15x3

    Standing Pull Downs: Reverse bands, hold 2 sec
    Short Lights x8x2 (OHP & Bench Grips)
    Short Lights + Short Minis x8x6 (OHP & Bench Grips)

    Plate Raise:
    25x12
    35x12
    45x12
    55x12

    Seated Rows:
    80x8x3

    Side Raise:
    5s x12
    10s x12
    20s x12x2

    Face Pulls:
    Monster Mini x15

    Speed Pulls: Keep weight & grind out better
    OHP: drop max by 10kg
    Last edited by Synthetickiller; 05-22-2020 at 03:42 PM.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  14. #524
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    Extra:

    Close Grip Curls: Rackable Curl Bar
    35x12
    45x12
    55x12

    Swiss Bar Curls: Close Grip
    35x12
    45x12
    55x12

    Push Downs:
    Mini x100x3

    Twisting Curls:
    20s x12
    30s x12x2

    Loading Pin Curls: V Globe Handle
    30x10 w/ 2 short mini bands (Globes)
    30x10 w/ 2 short mini bands (Handles)
    30x10 (Globes)
    30x10 (Handles)

    Oblique Raise:
    8
    40x8
    75x8

    Face Pulls: Monster Mini
    Making up for yesterday
    15,15,15
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  15. #525
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    Week 0: Day 4
    Dynamic Squat/Bench

    Speed Squats: Green Bands, Parallel Box
    bar x3x3
    bar x2 (add bands)
    155x2
    205x2
    255x2x8

    Close Stance Squats: 9-3/4" Box, SSB
    bar x3x2
    80x3 (176 lb)
    100x3 (220 lb)
    120x3 (264 lb)
    130x3 (286 lb)

    Step Ups: SSB, Lowest box height
    155x2

    GHR:
    Skipped

    Speed Bench: Fat Bar, Doubled Monster Minis
    bar x5x3
    bar x3 (add bands)
    45x3 (99 lb)
    65x3 (143 lb)
    77.5x3x3 (170 lb) close grip
    82.5x3x2 (181 lb) med grip

    Swiss Bar Press: Med Grip
    bar x5
    45x5 (99 lb)
    75x5 (165 lb)
    105x1 (231 lb)

    Lying Triceps Ext:
    Skipped

    Rolling DB Press:
    20s x8x8 (last 4 sets were wenning style)

    Step ups need to be much lighter.
    Speed Bench needs to be lighter.
    Swiss Press was effected by speed bench, but not sure if I can go heavy with a more appropriate weight.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  16. #526
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 1: Day 1
    Squat

    Squat: Suit Bottoms, Duffalo Bar
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    145x3 (319 lb)
    175x3 (385 lb)
    200x3 (441 lb)
    230x3x5 (507 lb, 90 sec rest)

    Double Pause Squat: Duffalo Bar, Raw
    140x6 (308 lb)
    160x4 (352 lb)
    185x3 (407 lb)

    Good Morning: Rep PowerSpeed Bar
    bar x5
    135x5
    185x5
    225x0 (back wasn't having it)

    Belt Squats:
    115x12
    115x12 + 11 lb medicine ball
    115x12 + 25 plate

    GHR:
    2x6

    Skipped RH & AB/ADduction. Too tired.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  17. #527
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 1: Day 2
    Bench

    Bench: Duffalo bar, Raw
    bar x5x3
    50x5 (110 lb)
    85x3 (187 lb) Pauses start here
    105x3 (231 lb)
    120x3 (264 lb)
    135x3x5 (297 lb, 90 sec rest)

    Spoto Press: Duffalo Bar
    110x5 (242 lb)
    115x5 (253 lb)
    125x5 (275 lb)

    35° Incline Bench: Reverse Medium Bands
    135x5
    225x5 (add Greens)
    275x5
    315x1
    345x6 (Finger next to smooth instead Thumb from smooth)
    370x1 (Thumb from smooth instead of Thumb from smooth + 1")
    390x0 Did not attempt

    Reverse Rows: Ivanko Bar, Used mediums & lights
    Greens x10x2
    Greens + Purples x8x6

    Hex Press:
    40s x10
    55s x10 (not as sore as before)

    DB Cleans:
    30s x12x3

    Too tired, skipped the rest.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  18. #528
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    Week 1: Day 3
    Deadlift

    Deadlift: ODB, no belt
    75x3x2 (165 lb)
    105x2 (231 lb)
    125x2 (275 lb)
    150x2 (331 lb)
    170x2 (374 lb)

    Speed Deadlift: Doubled M. Mini Bands ODB, no belt
    80x1 (176 lb) Sumo
    80x0 (176 lb) conventional, to knees

    Back was fried. Stopped here.


    Week 2: Day 1
    Squat

    Squat: Duffalo Bar, suit bottoms
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    145x3 (319 lb)
    175x3 (385 lb)
    200x3 (441 lb)
    230x1 (507 lb) Stopped here

    Left knee kept "catching" on the concentric and I felt I would blow my knee out. Right hip was sore 10 minutes after stopping. I woke up the next day with a sore knee.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  19. #529
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 2: Day 2
    Bench:

    Bench: Duffalo Bar, Raw
    bar x5x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    125x3 (275 lb)
    145x2x5 (319 lb) (90 sec rest)

    Spoto Press: Duffalo Bar
    112.5x5 (248 lb)
    120x5 (264 lb)
    127.5x5 (281 lb)

    35° Incline Press: Reverse Green Bands
    135x5
    225x3 (add bands)
    315x3
    345x6 (thumb length from smooth)
    370x3 (thumb length + 1" from smooth)
    390x1 (thumb length + 2" from smooth)

    45° Rear Delt Raise: Internally rotated
    5s x20x3

    Reverse Rows: Old Green + Purple Bands
    8x8

    DB Cleans: 35° Incline
    30s x12
    30s x10
    30s x10

    Dragon Flags: Partial ROM
    6,6
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  20. #530
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 2: Day 3
    DL/OHP

    DL: ODB, no belt
    75x2x2 (165 lb)
    105x2 (231 lb)
    130x2 (286 lb)
    155x2 (341 lb)
    180x2 (396 lb) Easier than last week

    Speed DL: Double Mini, no belt
    75x1x8 (165 lb) alternating Conventional & Sumo

    Farmers Walk:
    110s x4 trips

    GHR:
    5

    OHP: PowerSpeed Bar
    bar x5x3
    47.5x5 (105 lb)
    57.5x4 (127 lb)
    67.5x3x2 (148 lb)
    75x2x3 (165 lb)
    70x3x2 (156 lb)
    67.5x4 (148 lb)
    57.5x6 (127 lb)
    47.5x8 (105 lb)

    Bent Over Rows: PowerSpeed Bar
    75x3 (165 lb)
    80x3 (176 lb)
    90x3 (198 lb)
    95x3 (209 lb)
    100x3 (220 lb)
    105x3 (231 lb)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  21. #531
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    Location: Louisiana, United States
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    Extra Workout:

    Curls: Rackable Curl Bar (using pad on 2nd bar)
    35x16
    35x15
    35x16

    Oblique Raise: 45° Hyper
    8
    55x8
    95x8

    Incline Drag Curls:
    20s x16
    20s x12
    20s x10

    Pushdowns:
    Mini Band x120
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  22. #532
    God of Slowdown Synthetickiller's Avatar
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    Location: Louisiana, United States
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    Week 2: Day 4

    Close Stance Squats: Ivanko OBX-20kg
    bar x3x3
    75x6 (165 lb)
    90x5 (198 lb)
    105x4 (231 lb)
    110x4x2 (242 lb)
    115x2x3 (253 lb)
    110x3x2 (242 lb)
    105x4 (231 lb)
    95x6 (209 lb)
    90x8 (198 lb)
    75x10 (165 lb)

    Sissy Squats:
    20, 20, 15
    8 (lowered pad to lower position)

    Box Squat: Light Bands
    145x1
    145x2 (add bands)
    195x4 (15" box, Widest Stance)
    195x4 (14" box, Wider Stance)
    195x4 (13" box, Narrower Stance)
    195x4 (12" box, Narrowest Stance)


    Close Grip Bench: Swiss Bar
    45x10x2
    135x5
    185x3
    225x3
    275x3 (right rhomboid locked up)
    275x5 (less arch)
    275x5

    JM Press: SSB
    bar x5
    85x5
    115x5

    Incline Cross Chest 1 Arm DB Fly:
    20x10x3
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  23. #533
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    Location: Louisiana, United States
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    Week 3: Day 1
    Squat

    Squat: Suit Bottoms, Duffalo Bar, no belt
    bar x3x3
    80x3 (176 lb)
    100x3 (220 lb)
    150x3 (331 lb)
    175x3 (385 lb)
    200x2 (441 lb)
    230x2x2 (507 lb) Suit blew out on last rep

    Shut workout down here, as my right knee/hip were sore are the suit blew out.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  24. #534
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    Location: Louisiana, United States
    Posts: 5,736
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    Week 3: Day 2
    Bench

    Bench: Duffalo Bar, Raw
    bar x5x3
    50x5 (110 lb)
    85x3 (187 lb)
    105x3 (231 lb)
    125x3 (275 lb)
    145x3,3,2 (319 lb)

    Just felt off after the suit blowout. Just cut the workout short here.
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  25. #535
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
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    Week 3: Day 3
    Deadlift/OHP

    Deadlift: Raw, Ohio DL Bar, no belt
    75x2x2 (165 lb)
    105x2 (231 lb)
    125x2 (275 lb)
    150x2 (331 lb)
    170x2 (374 lb)
    190x2 (418 lb)

    Front Squats: Ivanko OBX-20kg
    bar x3x3
    65x6 (143 lb)
    75x5 (165 lb)
    90x4x2 (198 lb)
    95x3x2 (209 lb)
    100x2x3 (220 lb)

    OHP:
    bar x3x3
    47.5x8 (105 lb)
    52.5x7 (115 lb)
    57.5x6 (127 lb)
    62.5x5 (138 lb)
    67.5x4 (148 lb)
    70x3x2 (156 lb)
    75x2x2 (165 lb)
    80x1x2 (176 lb)
    75x2x2 (165 lb)
    70x3x2 (156 lb)
    67.5x4 (148 lb)
    62.5x6 (138 lb)
    57.5x8 (127 lb)
    52.5x10 (115 lb)
    47.5x12 (105 lb)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  26. #536
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
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    Week 3: Day 4
    Dynamic Squat / Bench (skipped bench)

    Box Squat: CSB at parallel
    bar x3
    155x3
    155x2 + Doubled Mini Band
    155x2 + 2 Doubled Mini Band
    155x2 + 3 Doubled Mini Band
    155x2 + 4 Doubled Mini Band
    155x2 + 5 Doubled Mini Band

    245x5 + 2 Doubled Mini Band
    265x4 + 2 Doubled Mini Band
    285x3 + 2 Doubled Mini Band
    255x5 + 2 Doubled Mini Band
    275x4 + 2 Doubled Mini Band
    295x3 + 2 Doubled Mini Band

    Doubled Mini Band = 35lb tension at top on CSB
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  27. #537
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
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    Week 4: Day 1 Day 2 Day 3

    Since I blew my Squat suit out, I tested my squat max, bench max & just did a 5th week for DL.
    Squat: 215kg (473 raw no belt), missed 227.5kg (501 weak hips)
    Bench: 160kg (352 raw paused)
    DL: 200kg x2 (441 lb)
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  28. #538
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
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    Week 0: Day 1
    Squat

    GM: SSB
    bar x6
    85x5
    115x4
    155x3
    175x3
    205x3
    245x3

    GHR:
    3, 3, 3,3

    Reverse Hyper:
    250x12 Dead Stop
    250x12 Swing

    Sissy Squat:
    8, 8, 8

    Hip Abduction/Adduction
    Light Band x8,8,8
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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  29. #539
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
    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 2
    Bench

    Spoto Press: Duffalo Bar
    bar x5x3
    50x3 (110 lb)
    80x3 (176 lb)
    105x5 (231)
    112.5x5 (248 lb)
    120x5 (264 lb)

    35° Incline Reverse Band Press: Rep PowerSpeed Bar
    225x3 (add Green bands)
    275x3
    315x6 (thumb length from smooth)
    325x6 (thumb length from smooth)
    335x6 (thumb + 1" length from smooth)
    345x6 (thumb + 1" length from smooth)

    Dips: Triceps Dominant
    2, 2, 2, 2

    Twisting DB Press:
    40s x8x3

    DB Cleans: 35°
    20s x10x4

    Push Downs:
    Mini x150
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
    Reply With Quote

  30. #540
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,736
    Rep Power: 20510
    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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    Extra Work: Monday

    Oblique Raise: 45° Hyper
    8
    55x8
    95x8

    Dragon Flags: Not full ROM
    4, 4, 4

    Curls: Rackable Curl Bar
    35x12
    45x12
    55x12

    Incline Drag Curls:
    20s x8x3

    Incline Situps:
    5, 5, 5, 5

    Chins:
    1, 1, 1, 1

    Triceps Pushdowns:
    mini band x150, 150
    Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
    Lifts no one cares about:
    SQ: 619x1 (suit bottoms, no belt)
    BP: 374x1 (pause bench, raw)
    DL: 500x1 (suit bottoms, no belt)
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