Synthetickiller's Skeiko

[Synthetickiller]

Week 2: Day 2
Bench

Bench: Duffalo Bar
Bar x5x3
60x3 (132 lb)
90x3 (198 lb)
105x3 (231 lb)
130x3 (286 lb)
150x2x4 (331 lb)
150x3 (331 lb)

Floor Press: Rep PowerSpeed Bar
135x3
185x3
225x3
275x3

Dumbbell Rows:
90x10

DB Cleans:
20s x10
30s x10
30s x10

[Synthetickiller]

Week 2: Day 3
Deadlift/Dynamic Bench

Deadlift: 3" Deficit, PowerSpeed Bar
135x1x3
185x1
225x1
275x1
315x1 Double overhand
365x1
405x0 failed half way up, back is burnt out

Zercher Squat: Cambered Squat Bar
bar x3
160x3
210x3
250x3
300x3

Romanian Deadlifts:
145x8x3

Speed Bench: PowerSpeed Bar
bar x10x2
95x5
135x5
Drop Set: Add Doubled Mini Bands
135x5
125x5
115x5
105x5
95x5
85x5x3
85x10

Wide Grip Bench: Bodybuilding Style, index on ring
65x8,8, 16 (143 lb)

Rolling DB Extensions:
30s x10x10

Curls: Rep Rackable Curl Bar
35x10x5
45x10x5

PushDowns:
Mini Band x300

Face Pulls:
Light band x20x3

[Synthetickiller]

Week 3: Day 3
Deadlift / Speed Bench

Speed Deadlift: Conventional + sumo
145x1 (no bands)
add doubled minis
145x1x2
165x1x2
195x1x23
235x1x2
235x1x2

No bench

[Synthetickiller]

Skipped Week 3: Day 4
Skipped Week 4: Day 1 (back still bothering me)

Week 4: Day 2: Bench

Bench: Duffalo Bar, paused
bar x5x4
60x5 (132 lb)
90x3 (198 lb)
110x3 (242 lb)
130x2 (286 lb)
150x1 (331 lb)
157.5x1 (347 lb)
167.5x1 (369 lb)
177.5x1 (391 lb / 392 actual) All time bench PR

Weight moved slowly after the transition point, but I could grind it out. I will hammer triceps next cycle.


Week 4: Day 3
DL

Skipped, back still not feeling it.

[Synthetickiller]

Week 0: Day 1
Squat

GM: IWSB (deload on pins)
bar x5x3
105x1
145x1
195x1
235x1
285x1 Easy, but stopped here

1.5 rep Squats: CSB & BFR
Bar x8x2 (narrow & wide)
160x8x3 (narrow, wide, narrow)

Reverse Hyper:
250x8

GHR:
5,5,5

45 degree hyper:Oblique Raises
8

Stopped here because my left erector would not calm down.

[Synthetickiller]

Week 0: Day 2
Bench

Spoto Press: Duffalo Bar
bar x5x3
60x3 (132 lb)
90x3 (198 lb)
115x5 (253 lb)
125x5 (275 lb)
135x5 (297 lb)

Incline 35° Swiss Press: Reverse Green Bands
225x6
285x6
315x6
365x1 (medium grip)
385x1 (wide grip)

Seated Rows:
25x8
50x8
75x8
Drop set:
100x8 -> 75x8 -> 50x8

Rolling DB Ext: BFR
20s x30x3

DB Cleans:
20s x12x3

[Synthetickiller]

Extra Day:

DB Curls:35° Angle
20x10
20x20x3 (add BFR)

Curls: Rackable Curl Bar
35x8
45x8
55x8
Dropset
65x8 ->55x8 -> 45x8 -> 35x8

Pseudo Dragon Flags:
6, 6, 6

45° Oblique Raises:
8
25x8
40x8

[Synthetickiller]

Week 0: Day 3
Deads/Dynamic Bench/OHP

Sumo Deads: 1" Deficit, Raw no belt, Rep PowerSpeed Bar
135x1x3
185x1
25x1
275x1
315x1
350x3x3

Speed Bench: Rep PowerSpeed Bar
bar x5x3
135x3 add doubled Minis (80 lb at top)
185x1
185x3x3 (index on smooth)
195x3x3 (thumb distance from smooth)
205x3 (pinky next to ring)

Zercher: Cambered Squat Bar
bar x3
160x3
250x3

OHP: Rep PowerSpeed Bar
bar x5
95x5
115x6
125x5
140x4x2
150x3x2
162.5x2x2
175x3x2
162.5x4
Stopped OHP here

Face Pulls:
Mini x10
Monster Mini x10
Mini + Monster Mini x10
2x Mini + Monster Mini x10

[Synthetickiller]

Week 0: Day 4
Squats/OHP/Volume Bench

Box Squats: CSB, Blue Bands (240 lb at top)
Bar x5x2
Bar x2 (add bands)
160x2
220x2
260x2x4 (High box, 16.5") (500 at top)
260x2x2 (Parpallel Box 15.5")
260x2x2 (Bellow Box 14.5")

DB OHP
20s x10x2
30s x6
40s x6
55s x6
75s x6
75s x3, 3 (ohp/arnold press)
75x2 x6 (arnold press)

Box Squat CSB (parallel), chains (70 lb at top)
260x5
310x4
350x3
280x5
330x4
370x3 (440 at top)

Larson Press: Tempo Bench, wide grip
bar x10
100x6
120x6
140x6
160x6
180x6
200x6

DB Cleans:
20s x12
30s x10
40s x6

Bench Pulldowns:
average band x10
light + average band x10x4

Pushdowns:
Mini band x 4 minutes

Psuedo Dragon Flags
6, 6, 6

[Synthetickiller]

Week 1: Day 1
Squats

Squats: Duffalo Bar
bar x3x3
80x3 (176 lb)
125x3 (275 lb)
145x3 (319 lb)
170x3 (374 lb)
195x3,3,1 (429 lb) (Double Pauses)

Good Mornings: Duffalo Bar
bar x5
145x5
195x5
235x5
285x1

Left hip was too sore to continue with double pause squats. Did GMs & quote as my hip was extremely sore.

[Synthetickiller]

Week 1: Day 1

Box Squat: 18" Box, Duffalo Bar, raw, no belt
bar x3x3 (free squat)
80x3 (176 lb) (free Squat)
125x3 (275 lb) (box squats start here)
145x3 (319 lb)
170x3 (374 lb)
195x1 (429 lb)
205x1 (451 lb)

Double Pause Squat: Duffalo Bar, Raw, No belt
325x6
375x4
415x3

Round Back GM: Cambered Squat Bar
bar x5
160x5
210x5

GHR:
5,5,5
10 w/ mini band

Reverse Hyper:
250x10x2

Sissy Squat:
8 w/ 2x mini bands
8 w/ 2x mini bands + 4 w/ green band
10 w/ 2x mini bands + 5 w/ green band


Stopped the training cycle last week on Week 2: Day 2 as I had already stopped squatting & couldn't get through all working sets on bench (341x2x5, got 2,2,2,1). I just needed to recover.
I'm trying something different this cycle.

[Synthetickiller]

Week 1: Day 2
Dynamic Effort Bench

Speed Bench: Rep PowerSpeed Bar
bar x10x3
bar x3 (add doubled mini bands; 75 lb at top)
95x3
115x3
135x6
140x6
145x6
150x6
155x6
160x6

DB Press:
55s x20
75s x20

Rolling DBs:
30s x8x8

DB Rows:
55x84 (no breaks)

Curls: Straight Bar
45x8x4

DB Cleans:
30s x10, 10, 5

[Synthetickiller]

Sumo Deadlift: Rep PowerSpeed Bar, raw, no belt
135x3x3
135x3 + 75 lb chain
225x3 + 75 lb chain
315x3x5 + 75 lb chain

Conventional DL: 3" deficit, raw, no belt, Rep PowerSpeed Bar
225x5x4

[Synthetickiller]

Week 1: Day 4
Dynamic Lower


Box Squat: SSB 160 lb band tension
bar x3x3
bar x3x2 Add Green Bands
160x2
210x2x4 @ 16"
210x2x2 @ 15"
210x2x2 @ 14"

Box Squat: Cambered Squat Bar, Comp Stance, with 75 lb chain
270x5
320x4
360x3
290x5
340x4
380x3

[Synthetickiller]

Week 1: Day

bench w/ 75 lb Chain: Duffalo Bar
bar x5x3 add chain
50x5 (110 lb)
80x3 (176 lb) felt right pec strain
95x0 (209 lb) pec felt bad & quit

Took 2 weeks off to allow pec to recover.

[Synthetickiller]

Week 0: Day 1
Deload
Heavy Squat

Double Pause Squat: SSB
bar x5x3
160x12
210x10
250x8
300x6

GM: Duffalo Bar, Wide Stance
bar x5
145x5
195x0 (did not attempt, back too fatigued)

Reverse Hypers:
250x8x2 (swing)

GHR: push off
5,5,5

Sissy Squat:
Light Band: 10, 5, 5, 5
Average Band: 5, 5, 5, 2, 1
43 total reps for 1 set

[Synthetickiller]

Week 0: Day 2
Heavy Bench

Bench: Duffalo, Paused
bar x5x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
120x3 (264 lb)
140x1 (308 lb)

45° Hyper Rows:
135x4
135x11 (ring on ring)
135x19 (index on ring)

DB Press:
20s x50
40s x30

Seated Rows:
50s x30

Push Downs:
Mini Band x2.5 minutes

[Synthetickiller]

Extra Work
Core Work:

45° Oblique Raise:
8
40x8
75x8
55x8
30x8
20x8

Pseudo Dragon Flags:
5, 5, 5

[Synthetickiller]

Week 0: Day 3
Deadlift

Fat Bar DL:
135x3x5
185x3
275x3
315x1
365x1
405x1

Box Jumps:
13" x3
14" x3
15" x3
16" x3
17" x3
18" x3
20" x3

OHP: Swiss Bar
bar x10x2
55x12
75x10
105x8
145x6

Box Jumps:
22.5" x3
23.75" x3
24.5x" x3
25.75" x3
26.75" x3

[Synthetickiller]

Week 0: Day 4

Box Squat: SSB w/ Bands
bar x3x3
bar x2x2 + greens
160x2
210x2x2 (16" Box)
210x2x2 (15" Box)
210x2x2 (14" Box)
210x2x2 (13" Box)

Box Squat: CSB w/ 75 lb chain
270x5
320x4
360x3
290x5
340x4
380x3

[Synthetickiller]

Week 0: Day 5

Bench:
bar x10x2
45x8 (99 lb)
75x12 (165 lb)
90x10 (198 lb)
105x8 (231 lb)
120x6 (264 lb)

Rolling DBs:
40s x8x2
30s x8x6

[Synthetickiller]

Week 1: Day 1
Squat

Box Squat: Duffalo Bar, Raw, no belt
bar x3x5
80x3 (176 lb)
100x3 (220 lb)
125x3 (275 lb)
150x3 (331 lb)
175x1 (385 lb)
200x1 (441 lb) PR for this setup.


Double Pause Squat: Duffalo Bar, raw, no belt
150x6 (331 lb)
172.5x4 (380 lb)
192.5x1 (424 lb) (only did 1 rep as my back was fatigued)

Good Morning: IWSB, Arch Back
bar x5
145x5
195x5
235x5

Reverse Hyper:
250x10x4

GHR:
5,5,5,5

[Synthetickiller]

Week 1: Day 2
Bench

Bench: Duffalo (rebuilding Bench from pec strain)
bar x10, 10, 8, 8
bar x3 + 75 lb Chain
50x3 (110 lb)
80x3 (176 lb)
105x3x5 (231 lb)

Spoto Press: Duffalo Bar
90x5 (198 lb)
100x5 (220 lb)
110x5 (242 lb)

Floor Press: Swiss bar
bar x5
135x5
185x5
225x5
275x5

DB Rows: Standing
55x12
75x12
95x12

DB Cleans:
30s x10
30s x10
30s x10 + 20s x5

[Synthetickiller]

Week 1: Day 3
Deadlift

Block Pulls: 3", Rep PowerSpeed Bar
135x1x4
185x1
225x1
275x1
315x1
365x1
405x1
425x1

Lat Pulldowns:
70x8 (Wide Grip)
90x8x4 (Wide Grip)
90x8x3 (Swiss Grip)
110x8x3 (Swiss Grip)

Seated Rows:
110x8x6
160x8x2

[Synthetickiller]

Week 1: Day 4
DE Squat

Box Squat w/ Greens: SSB,
bar x3x10
160x2x2
210x2x2
230x2x2 (17" box)
230x2x2 (16" box)
230x2x2 (15" box) Stopped (knee pain)

Box Squat: Parallel Box, CSB, 75 lb Chain
280x5
330x4
370x3
300x5
350x3
390x3

Pulldowns:
100x8x8

RH:
250x10x3
250x8 (hard stop)

[Synthetickiller]

Week 1: Day 5
RE Bench

Tempo Bench: Ivanko OBX-20kg
25x12x3 (55 lb) (index next to ring)
45x10 (99 lb) (index next to ring)
75x5 (165 lb) (index next to ring)
95x3 (209 lb) (index next to ring)
95x12 (209 lb) (index next to ring)
100x10 (220 lb) (index on ring)
105x8 (231 lb) (middle finger on ring)

Rolling DB Ext:
40s x8x8

Pull Downs: Wide Grip
90x8
100x8
110x8
120x8
130x8
140x8

Cable Rope Curls
30x10
30x10x4 (BFR)

Rope Push Downs:
30x12
30x12 (BFR)
50x8 (BFR)

[weezystrong]

Very good progress @ 380 bench from 330 man.

[Synthetickiller]

Thanks man.
I actually didn't update my sig. I hit 392 (390, but the bar is 57 lb, so that's how i get the extra 2 lb). Should have had 400+ this year, but I strained my right pec.

[Synthetickiller]

I've had a number of setbacks and haven't been logging much. Anyways, finally getting back to it.

Week 0: Day 1
Squat

Double Pause Squat: Cambered Squat bar, Raw, no belt
bar x5x2
160x1
210x1
250x1
300x1
340x1
390x1
430x1
470x1

Pin Good Mornings: #12, Rep PowerSpeed Bar
bar x3
135x3
185x3
225x3
275x3

Reverse Hypers:
250x8x4

Leg Curls:
Mini Band x12
2x Mini Band x10
3x Mini Band x8

GHR:
5, 5,
2 Mini bands x5,5

[Synthetickiller]

Week 0: Day 2
Bench

Spoto Press: Duffalo bar, Raw, Index on Ring
bar x5x3
105x3
145x1
195x1
235x1
285x1
325x1 (easy)
275x6 (80% of 340)

Reverse Band 35° Incline Press: Green bands, PowerSpeed Bar
70x1 (156 lb)
120x1 (264 lb)
140x1 (308 lb)
170x0 (374 lb)
160 = training max
80% = 130kg / 286

DB Cleans:
20x 12
30s x10
40s x4+4

DB Rows:
90x6x3

Pulldowns:
Wide Grip: 100x8, 150x8, 150x8
Wide Neutral: 100x8, 150x8, 150x8
Med Neutral: 100x8, 150x8, 150x8
Close Neutral: 100x8, 150x8
Close Supine: 100x8, 150x8
DD Handle: 100x8, 150x8


Sissy Squat: 2x mini bands (from top)
8 reps x 16 sets (128 total reps)

Triceps Push Downs: Rope
20x12
30x12
40x12
50x12
60x10