Synthetickiller's Skeiko

[Synthetickiller]

Week 0: Day 2
Bench

Warm up:
Hips & Shoulders
Dead bugs: 10x2

Bench: Duffalo Bar, Raw
bar x5x4
50x5x2 (110 lb)
80x3x2 (176 lb)
95x3 (209 lb)
110x3 (242 lb)
125x1 (275 lb)
135x1 (297 lb)
145x1 (319 lb)
155x1 (341 lb)

Week 0: Day 3
Deadlift/Speed Bench

Warm up:
Hips & Shoulders
Reverse Hyper: 280x8x3
45° oblique raise:skipped
Dead bugs: 10x2

Rubish Back Raise: Light Bands, ODB
135x3
135x3 (add bands)
185x3
225x3
275x3 (had issues w/ 2nd rep)

Speed Bench: Doubled Monster Minis Ivanko OBX-20kg
bar x5x2 (wide & close grip) (add bands)
45x3x2 (wide & close grip) 99 lb)
65x3x8 (143 lb) (supersetted w/ light band back raises x3 reps)

Close Grip Swiss Press: Doubled Light Bands
bar x3 (add bands)
45x3 (99 lb)
65 (143 lb)

SuperSet:
Lying Triceps Extension: 65x8x3
Curls (Rackable Curl bar): 35x8, 45x8x2
Swiss Bar pulldown (Double M. Minis): 8,8,8

Rubish Back Raises are something I'm doing ti give myself a break form pulling. These have helped in the past.
Speed Bench was lower than normal, but my bench is down, so this makes sense.
Close Grip Pressing with lots of tension felt great. I left some in the tank to work up to a heavy triple over the training session, then I will establish what 80% is and do volume next cycle. Will add chains into the mix. The Swiss Bar hits the inside head of the triceps.

[Synthetickiller]

Week 0: Day 4
Speed Squat/ OHP

Warm Ups:
Hips & Shoulders
Reverse Hyper: skipped
45° oblique raise:skipped
Dead bugs: 10x2

Speed Squats: SS Yoke, Light Bands
bar x5x2
bar x2x2 (add bands)
115x2
155x2
205x2x8

OHP: PowerSpeed Bar, Monster Mini Bands
barx8x2
barx3 (add bands)
65x3
85x3
105x3
125x0 (half way)


Week 1: Day 1
Squats

Warm up:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise:6, 55x6
Dead bugs: 10x2

Squats: Duffalo Bar, Suit Bottoms
bar x3x2
80x3 (176 lb)
100x3 (220 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x3x4 (551 lb)

Stopped here as my back was burnt out.
Double Pause squats for next week: 160x6, 180x4, 200x3


Week 1: Day 2
Bench

Warm Up:
Hips & Shoulders
Reverse Hyper: 280x10, 8
45° oblique raise: skipped
Dead bugs: 10x2

Bench: Duffalo Bar, Raw
bar x4x5
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
115x3 (253 lb)
130x3x5 (286 lb) (feet on bench on last set)

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

Rows: Dead Stop + Monster Mini Band
95x10
140x8 (ring finger on ring)
140x8 (index finger on ring, not effective)
140x8 (pink on ring)

Bamboo Bar Bench:
50x10
100x10
144x10
166x9

SuperSet:
Dips: 10 (blue band), 8 (green band), 8 (green Band), 10 (Green band)
Curls:
35x10
57x10
35 + 22 on bands x10
57 + 22 on bands x10

Bench was on point. Making the leap in weight was worth gamble.
Spoto Press was a grinder for the last rep of 125kg/275. Will jump 5kg next week.
Rows with bands really, really hit the lats, but give my lower back a break.
Dips & curls were ok. I'm horrible with dips. Curls felt great.

[Synthetickiller]

Week 1: Day 3
Deadlift/ Speed Bench

Warm Ups:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise:6, 55x6
Dead bugs: 10x2

Deficit Deadlift:
135x1
135x1 (1 mat)
135x1 (2 mats)
135x1 (3 mats)
135x1 (4 mats)
135x1 (5 mats)
135x1 (add 1 plate)
135x1 (add 2 plates)
135x1 (add 3 plates)
135x1 (add 4 plates)
135x1 (add 5 plates)
185x1 (5 mats + 5 plates)
225x1 (5 mats + 4 plates)
275x1 (5 mats + 3 plates)
315x1 (5 mats + 3 plates, 9" deficit)

Skipped everything else as I was burnt out.

Just feeling out this movement.
What makes it so difficult is that I cannot get the bar over my foot because I don't have a cambered bench bar. I had to pull from 6" or further out, along with throwing the weight forward.



Week 1: Day 4
Speed Squat / OHP

Warm Ups:
Hips & Shoulders
Reverse Hyper: 280x10x3
45° oblique raise: skipped
Dead bugs: 10x2

Speed Squat: SS Yoke Bar
bar x5, 3
bar x2 (add Light bands)
bar x2 (add "Jerry" bands Monster Mini Bands: these pull you forward)
115x2
155x2
225x2x8

OHP: Push from Dead Stop, Swiss Bar
Bar x3
45x3
65x3
95x3
115x3
135x3
155x3
175x3
185x3
95 + 50 lb hanging fro bands x5,5,2

Good Morning Squat:
bar x3 + 1 chin up
45x3 (99 lb) + 1 chin up
65x3 (143 lb) + 1 chin up
85x3 (187 lb) + 1 chin up

Reverse Hypers are too light. I need to pump the weight to 300+ now.
Speed Squats were a little slow, but 225 started to move VERY quickly. I almost considered going up to 235/240 during the training session. I will try 245/250 next week. Huge progress. I am moving much more efficiently.
Dead Stop OHP moved much better than expected. 155 was my finishing point going into the movement. I'm surprised. Pressing with this bar with 50 lb hanging from bands is wildly hard, especially lowering the bar. I will continue doing this.
Good Morning Squats are an interesting animal. You do a good morning, then shift your hips into a squat, the come out of the squat using your hips & staying bent over, then GM the weight back to the top. Re-entering the good morning position ended up stretching my hamstrings in a good way. As well, the movement hit my quads really hard. I cut the workout short at this point, but I am sure I can go to 100kg/220 + easily on this movement. I will go heavier next week.

[Synthetickiller]

Week 1: Day1
Squat

Squat: Duffalo Bar, Suit Bottoms
barx3x2
80x3 (176 lb)
80x3 (176 lb) add suit bottoms
125x3 (275 lb)
155x3 (341 lb)
190x3 (418 lb)
230x3 (507 lb) stopped here. Low back was shot.

Double Pause Squat: Duffalo Bar, Raw
130x6 (286 lb)
150x4 (331 lb)
170x3 (374 lb)

Good Mornings: Iron Wolfe Squat Bar
bar x6
145x6
195x6
235x6

GHR:
6, 6, 6

Reverse Hyper:
340x12x2

Oblique Raise:
10
40x10
75x10

Incline Situps:
8, 8, 8

[Synthetickiller]

Week 1: Day 2
Bench

Bench: Duffalo Bar, Raw, Paused
bar x10x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
115x3 (253 lb)
130x3x5 (286 lb)

Spoto Press: Doubled Monster Mini Bands
80x5 (176 lb)
90x5 (198 lb)
100x3 (220 lb) No clue what the weight is at bottom or top.

Bent Over Rows: Off Pins
bar x10
Bar x6x2 Short Mini Bands
115x6x2
145x6x2
195x6 no bands

Seated Rows: Superset
75x10
50x10x2

Ab Rollouts: on knees
10

[Synthetickiller]

Week 2: Day 1
Squat

Squat: Duffalo Bar, Suit bottoms
bar x3x3
80x3x2 (176 lb)
add suit bottoms
130x3 (286 lb)
180x3 (396 lb)
237.5x3 (523 lb) (felt like a ton of bricks. Too big of a jump)

Double Pause Squat: Duffalo Bar, Raw
135x6 (297 lb)
155x4 (341 lb)
175x3 (385 lb)

GMs: Iron Wolfe
Bar x6

Quit due to lower GI tract pain.

[Synthetickiller]

Week 2: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x10x3
50x5 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
120x3 (264 lb)
137.5x3,2,2,2,2 (303 lb) (2nd to 4th set middle finger on ring)

Spoto Press: Doubled Monster Mini Bands, Duffalo Bar, Middle Finger on Ring
80x5 (176 lb)
90x5 (198 lb)
100x5 (220 lb) PR for this setup. No idea what the weight is at bottom or top

DB Cleans:
5kg x10
20s x10x3

45° Incline Press:
40s x15x4

2nd Workout:

Bent Over Rows:
bar x8
95x8
115x8
135x8
155x8
205x6 (grip was shot)
225x3 (grip was shot)

Curls: Rackable curl bar, wide grip
bar x8
45x8
55x8
65x8
75x8
85x8

[Synthetickiller]

Week 2: Day 3
Deadlift / Speed Bench

Pin Pull: Conventional no belt, Lowest setting, standing on 1" mat, PowerSpeed Bar
bar x3
135x1
185x1
225x1
275x1
315x1
365x1
405x1 ( felt good, will go to 420 next week)

Reverse Hyper:
340x10x2

Zercher Squats: PowerSpeed Bar
bar x3
135x3
185x3
225x3
275x1 (started to roll out)

GHR: with push off
7,6,6



2nd Workout:

Speed Bench: Doubled Monster Mini Bands, PowerSpeed Bar
bar x3x2
45x3 (99 lb)
60x3x3 (132 lb) Index on Smooth
72.5x3x3 (161 lb) Middle Grip (misload)
80x3x3 (176 lb) Pinky on Ring (will repeat all sets for better speed)

DB Bench:
40s x20x2

Rolling DB Extensions:
20x 8x2
30s x8x3

DB Pullovers:
55x12
75x12

Curls: Close Grip, Rackable Curl Bar
35x12
40x12
Dropset:
45x10
40x8
35x8

Mini Band Pushdown:
100

Mini Band Curl:
50

[Synthetickiller]

Week 2: Day 4
Dynamic Squat / OHP

Speed Squat: Low Box, CSB
bar x3x3
bar x2 (add Doubled Monster Mini Bands)
115x2
155x2
205x4x2
205x4x3 (add light bands)

Close Stance Squats: CSB
205x1
245x1
295x1
335x1
385x1

GHR:
7,6,6

2nd Workout:

OHP: Ivanko OBX-20kg
bar x8x2
35x7 (77 lb)
45x7 (99 lb)
55x7 (121 lb)
65x7x2 (143 lb) (Pinky & Index on 1st ring)

Seated DB Overhead Press: 89° & 80°
20s x8,8 (no rest)
30s x8,8 (no rest)
40s x8,8 (no rest)
55s x8,8 (no rest)

Side Raises:
20 x8, 9, 10, 11, 12 (40 reps total)

Rotating Dumbbell Curls:
20x8x3 (no rest)


Speed Squats felt better than expected. I like higher rep sets for this as I have more to work with over a longer cycle I can break up into smaller "blocks."
Close Stance Squats will increase in weight till I hit a PR or two. I will then reset & start with 2 reps & repeat.
OHP was done with the intention of breaking the bar & pressing out towards lockup, like bench. Felt solid & amazing. Hoping to finally crack 225 with this method.
DB OHP, Side Raises & rotating curls was done for hypertrophy.

[Synthetickiller]

Week 3: Day 1
Squat

Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
155x3 (341 lb) add suit bottoms (too large of a jump)
190x3 (418 lb)
220x3 (484 lb)
245x3 (540 lb)

Double Pause Squat: Duffalo Bar, Raw
140x1,6 (308 lb)
160x4 (352 lb)
180x3 (396 lb)

Good Mornings: Iron Wolfe Squat Bar
bar x6
145x6
195x6 Easy

Squats are feeling better. I will do 250kg/551 x3 next week. The following cycle will be to get me back to doing 5 triples at this weight. Deload, 2, 3, 4 and 5 sets should finish out the next micro cycle.
Double pause squats always feels better than expected. I had to adjust the catch bars after doing a single, so 7 total reps.
GMs felt better than last week. I will just build these up again. 205/210 for a work set next week. 195 was stupidly easy. Instead of just trying to jump in weight quickly, I can build from this weight to 315 over time, again.

[Synthetickiller]

Week 3: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x10x3
50x3 (110 lb)
80x3 (176 lb)
100x3 (220 lb)
120x3 (264 lb)
137.5x3x5 (303 lb) (Grip: Ring, Middle, Ring, Middle, Ring)

Spoto Press: Duffalo Bar
100x5 (220 lb)
110x5 (242 lb)
125x5 (275 lb)

DB Cleans:
20s x10x3
30s x10

45° Incline Press:
55s x15,15,12,15

Band Pull Downs: Swiss Bar, Bench Form
Light + Average Bands x5 (only 1/2 rom)
Light + average Bands + 50 lb x5x6 (full rom, hold at bottom) (Grips: Wide, Medium, Narrow, Wide Medium Narrow)

Curls: Rackable curl bar
bar x6x2 (Close & Wide Grip)
55x6x2 (Close & Wide Grip)
75x6x2 (Close & Wide Grip)
95x6 (wide grip only)

Rotating Curls:
20s x9x3

Bench felt like hell, but the weight moved.
Spoto Press with bands felt like a horrible idea, so I figured I'd go for straight weight. Worked up to 125kg/275x5. Considered a 6th rep, but my back locked up. I will use banded Spoto Press when I stagnate on the movement.
DB Cleans felt great.
DB Incline Press really gave a great pump. 55s are much of a better choice than 40s. I will stay here till it's too easy.
Pull Down Rows let me still train my back without burning out the lower back. I hold the bar to my chest for a 3 count. I try to hold bench form as much as possible.
Curls & rotating curls felt good. The lower reps were a nice break.

[Synthetickiller]

Week 3: Day 3
Deadlift / Dynamic Bench

Pin Pull: Conventional no belt, Lowest setting 13.5" deficit, standing on 1" mat (12.5" real deficit), PowerSpeed Bar
bar x3
135x1
185x1
225x1
275x1
325x1
375x1
420x1 ( slow but moved. 430-440 next week)

Zercher Squats: PowerSpeed Bar
bar x3
95x3
135x3
185x3
225x3
275x3

Supersetted with
Reverse Hyper:
340x5x6

GHR: (Much less of a push off)
6,6,6

Rows with Short Mini Band
bar x5x2
95x5x2

2nd Workout:

Speed Bench: Doubled Monster Mini Bands, PowerSpeed Bar
bar x3x2
45x3 (99 lb)
55x3x3 (121 lb) Index on Smooth
65x3x3 (143 lb) Middle Grip
80x3x3 (176 lb) Pinky on Ring (better speed)

DB Bench:
44s x20x2

Rolling DB Extensions:
20sx10
30s x10x4

Curls: Close Grip, Rackable Curl Bar
35x11
40x11
45x11
50x11
55x11x2 (close & wide grip)

Light Band Pushdown:
50x3

Supersetted with
Rotating DB Curls:
20x 10x3

Pin Pulls felt slower today, but 420 moved well enough. 430-440 next week. I am weak from this position, so, hopefully there's a big carry over.
Zercher Squats felt much better this week. I could handle 275 for 3. Next cycle, I will go up 10 lb per week and try to set a 10 lb PR for a triple at the end of the cycle.
Reverse Hypers felt alright for sets of 5. They were not as helpful for rehab as sets of 10, but I still got enough traction to make zercher squats doable.
GHRs were done with much more control. My hamstrings are finally getting a lot stronger.

Speed Bench was misloaded, but the weight moved a LOT faster. 80kg/176 also moved faster. I will cycle through the weights next cycle by 2.5kg increases per week.
DB Press with 55s felt better for a pump/hypertrophy than 40s. This is a good weight for now.
Rolling DB extensions were both an increase in volume & weight. I can feel more activation at the elbow side of the triceps.
Curls felt stronger this week too & the weight showed, despite being 1 rep less per set. Rotating curls really hit the peak of the biceps or at least felt like it.

[Synthetickiller]

Week 0: Day 1
Squat

Double Pause Squat: Duffalo Bar, Raw
bar x3x3
80x3 (176 lb)
100x3 (220 lb)
130x1 (286 lb)
145x6 (319 lb) double pauses start here
165x4 (363 lb)
185x3 (407 lb)

Good Mornings: IWSB
bar x6
105x6
145x6
195x6

GHR:
4,4,4


Week 0: Day 2
Bench

Spoto Press: Duffalo bar, raw
bar x10x3
50x5 (110 lb)
80x3 (176 lb)
100x5 (220 lb)
110x5 (242 lb)
120x5 (264 lb)

45° Incline Press: Rep PowerSpeed Bar, Reverse Green Bands
140x3
140x3 (add bands)
230x3
280x3
320x3
340x3
Drop Set:
320x6
225x8
135x15
(Greens offset 120 lb at chest, 20ish at lockout)

Bent Over Rows:
bar x3
95x3
135x3
185x3
225x3
245x3
135x8x5

DB Cleans:
20s x10x4

Curls: Rackable Curl Bar, wide grip
bar x10
45x16
55x12

Twisting DB Curls:
20s x6,6,6

Seated Rows:
50s x10x2

Face Pulls: Monster Mini Band
12x3

[Synthetickiller]

Week 0: Extra Workout
Giant Set

Oblique Raises:
8
20x8
40x8
75x8x4 (right, left; left side felt strained & quit)

45° Incline Bench:
40s x10x4

Copenhagen Planks
3x4

[Synthetickiller]

Week 0: Day 3
Deads/Dynamic Bench

Pin Pull: Lowest Setting
bar x3
135x3
135x3 (add chains)
225x3
315x3
405x3

Speed Bench: 2 Stops, Monster Mini Bands
bar x6
95x3
135x3
185x3x3 (index on smooth)
195x3x3 (middle grip)
205x3x3 (pinky next to ring)

Close Stance Squat: 3 Pauses
bar x3
95x3
135x3
185x3
225x3

Rolling DB Extensions:
20s x10
30s x8x2

GHR:
5,5,5

Week 0: Day 4
Dynamic Squat/OHP

Skipped due to being sick from allergies.

[Synthetickiller]

Week 1: Day 1
Squat

Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x3 (551 lb) Finally back to this weight!

Double Pause Squat: Duffalo Bar, Raw
150x6 (331 lb)
170x4 (374 lb)
190x3 (418 lb)

Good Mornings: Reverse Green Bands, Iron Wolf Squat Bar
bar x6
145x6 add bands
195x6
235x6
285x6

GHRs:
6,6,6

Reverse Hypers: Strict
250x8,8,8,4 (back gave out on 4th set)

Dragon Flags: Partial
4,4,4

[Synthetickiller]

Week 1: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x10x3
50x5 (110 lb)
85x3 (187 lb)
105x3 (231 lb) (should have been 100kg)
115x3 (253 lb)
132.5x3x5 (292 lb)

Spoto Press: Duffalo Bar
102.5x5 (225 lb)
112.5x5 (248 lb)
122.5x5 (270 lb)

45° Incline Press: Reverse Average Bands (deloads 120/20 bottom/top)
bar x5
135x5 (add bands)
235x3
285x3
325x3
350x3
370x3

Rows: PowerSpeed Bar
bar x5
95x5
135x5
185x5
230x5

DB Cleans:
20s x10x2
30s x8x2

DB Rows:
55s x8x3 (no breaks)

Incline Curls: Shoulders Rotated
20s x8x2

[Synthetickiller]

Extra Workout:

Oblique Raises: 45° Hyper
8
20x8
30x8
40x8
55x8
75x8

Week 1: Day 3
Deadlift / Dynamic Bench

Pin Pull: Lowest Setting, Raw
bar x3
135x3
155x3 (add chains)
245x3
335x3
425x1

Speed Bench: Monster Minis
bar x10x3
bar x3x3 (add bands)
95x3
135x3
185x3x3
195x3x3
205x3x3
(speed was better, but I feel the bar weight is a hair too high)

Zercher Squat: Cambered Squat Bar
bar x3
120x3
160x3
210x3
250x3
300x2 (racked on 2nd due to slipping)

JM Press
bar x5x2
55x5
65x5
75x5
95x5

Rolling DB Extensions:
20s x10
30s x10
40x 6

Copenhagen Planks
4,4,4,4

[Synthetickiller]

Week 1: Day 4
Speed Squat / OHP

Speed Squats: Box, Cambered Squat Bar
Work sets: Height cycles through 15", 14" and 13", then repeats

bar x3x3
160x3
160x3 + 66 lb chain
210x3,1 + 66 lb chain (too slow)
190x3x9 + 66 lb chain
190x3 + 66 lb chain (12" box)

OHP: Rep PowerSpeed Bar
bar x3x3
95x3
115x3
135x3
155x3
175x3
185x1
195x1
205x1
220x0 (failed at forehead)

Dumbbell OHP:
55s x6
75s x6
100s x0 (could only clean the right one to my shoulder)

GHR:
7,7,7

DB Cleans:
20s x10
20s x12

[Synthetickiller]

Week 2: Day 1
Squat

Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x3x3 (551 lb) 60% capacity

Double Pause Squat: Duffalo Bar, Raw
155x6 (341 lb)

Reverse Hypers:
270x15x2

[Atom1980]

Nice work!

[Synthetickiller]

Nice work!

Thanks. I'm still just getting back to my old work capacity pre-surgery.
I didn't know anyone looked at my log LOL.

[Synthetickiller]

Week 2: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x10x3
50x5 (110 lb)
80x3 (187 lb)
100x3 (220 lb)
115x3 (253 lb)
140x2x5 (308 lb)

Spoto Press: Duffalo Bar
105x5 (231 lb)
115x5 (253 lb)
125x5 (275 lb)

45° Incline Press: Reverse Average Bands (deloads 120/20 bottom/top)
bar x5
135x5
255x3 (add bands)
305x3
345x3
370x3
390x1 (was hoping for 3; will try 405x1 next week)

Rows: PowerSpeed Bar
bar x5x2
95x5
135x3
185x3
225x3
185x8
135x8

DB Cleans:
20s x10
30s x8x3

Curls: Curl Bar
bar x8
55x8
75x8
45x8x4

Rotating Curls:
20s x8x3

Partial Dragon Flags:
6,6,6

[Synthetickiller]

Week 2: Day 3
Deadlift / Dynamic Bench

Rack Pull: Raw, PowerSpeed Bar
bar x3x3
135x3
175x1 + 66 lb chain
265x1 + 66 lb chain
355x1 + 66 lb chain
445x1 + 66 lb chain

Speed Bench: Swiss Bar
Bar x5x3
65x3x2 (add doubled Monster Mini Bands)
115x1
155x1
155x3x3 (wide grip)
155x3x3 (medium grip)
155x3 (wide grip) + 66 lb chain

Box Front Squats: PowerSpeed Bar
bar x3
95x3
135x3
185x3 (15" box)
185x3 (14" box)
185x3 (13" box)
185x1 (12" box)

JM Press:
45x5
65x5
85x5
105x2

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

Reverse Hypers:
270x10x3

GHR:
5,5,5,5

Curls: Rackable Curl Bar
35x10
45x10
55x10
65x10

Dragon Flags: Not full rom
5,5,5

"bamboo" Curls: Rackable Curl Bar
bar + 5kg x12
bar + 5kg x12

Reveres Curls: Rackable Curl Bar
bar x10
bar x15
bar x20

[Synthetickiller]

Week 2: Day 4
Dynamic Squat / OHP

Speed Box Squats: Cambered Squat Bar
Bar x3x2
Bar x3 + 66 lb chain
160x3 + 66 lb chain
200x3x6 + 66 lb chain (cycle from 15", 14", 13" box)
200x2 + 66 lb chain (12" box)

OHP: Fat Bar
bar x3x3
95x3
115x3
135x3
155x3
175x3
185x1
195x1
205x1 (start using leg drive)
215x1
225x0
225x0
225x1 Finally over the hurdle.

Seated OHP: DB
55s x5
75s x5
100s x did not attempt

[Synthetickiller]

Week 3: Day 1
Squat

Squat: Suit Bottoms, Duffalo Bar
bar x3x3
80x3 (176 lb)
155x3 (341 lb)
190x3 (418 lb)
220x3 (484 lb)
250x3x5 (551 lb)

GHR:
8

Back is shot, shut it down.

Week 3: Day 2
Bench

Bench: Duffalo Bar, Raw
bar x10x3
50x5 (110 lb)
80x3 (187 lb)
100x3 (220 lb)
115x3 (253 lb)
140x3x5 (308 lb)

Shoulder pain shut down the rest of the workout.

[Synthetickiller]

Finally back after having to take time off due to setting my back off twice. I'm trying conjugate, but not too many things change.

Week 1: Day 1
ME Squat

Box Squat: Suit bottoms, parallel box, Duffalo Bar
Bar x3x5
50x3x3 (110 lb)
80x3x2 (176 lb)
100x3 (220 lb)
130x3 (286 lb)
150x3 (331 lb)
170x1 (374 lb)
190x0 (418 lb)

374x1 was easy, but my back would not handle 418, so I shut the workout down here to not set my back off.


Week 1: Day 2
ME Bench

Reverse Band Bench: Rep PowerSpeed Bar, Light bands
bar x10x3
95x5
135x3
135x3 add reverse bands
185x3
225x3
275x3
315x1
335x1
365x1
385x1
405x1 (slightly grindy at the top)

Spoto Press: Rep PowerSpeed Bar
225x5
245x5
275x5

JM Press:
bar x5
95x3 (hurt, so stopped)

Bent Over Rows:
135x5
185x3
225x3x3

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

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

Curls: Rackable Curl Bar
35x15x2
45x12,11
55x9,9

Hammer Curls: Swiss Bar
35x15x2
45x12x2

Push Downs:
Monster Mini x10x2
2x Monster Mini x10x2
2x Monster Mini + mini band around wrist x10

[Synthetickiller]

Week 1: Day 3
ME Deads / Dynamic Bench

Reverse Hypers:
250x8x3

Rack Pulls: 5" off ground, Bands, PowerSpeed Bar
bar x3x3
Bar x2 (add monster mini bands)
bar x1 (add monster mini bands & light bands)
135x1
185x1
225x1
275x1 double overhand
315x1 mixed grip
365x1 add belt

Close Stance SSB: 9.75" Box
Bar x3x3
155x3
205x3
245x3
295x3

Farmers Walks:
70s x 190ft (2 trips)

GHR: with pushoff
8,8,8

Banded Leg Curls: Light Band
15



Speed Bench: Swiss Bar + Doubled Monster Mini Bands
bar x10x3
bar x3 (add bands)
95x3
135x3
145x3
155x3
165x3
175x3
185x3 (too slow)

35° Incline Press
75x6x6 (165 lb)

Exhausted, stopped here.

[Synthetickiller]

Week 1: 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
170x2x8 (Every rep every 45 sec)

Speed Deads: PowerSpeed Bar, 2" blocks, 140 lb tension
135x1
135x1 + bands
185x1x10 (rep every 45 sec)

Reverse Hypers: stop at end of swing
250x8,8,8

GHR: (better eccentric portion)
6,6,6



OHP: Bar below Chin, powerspeed bar
bar x3
95x1
135x1
155x1
185x1
195x0
195x1
155x3x5 (80%)

DB OHP:
20s x15
30s x12
40s x10
55s x8
75s x8
55s x10
45s x10
30s x12
20s x20

Side Raises:
10s x15
20s x10
20s x12
20s x12
10s x12 + 5 (short rom)

Chins: Green Band
5,5

DB Cleans:
20s x10
20s x6

Band Pull Aparts:
Mini Band x20, 15, 15

[Synthetickiller]

Week 2: Day 1
ME Squat

Box Squat: Suit Bottoms, Duffalo Bar, Parallel Box
bar x3x3
bar x3 + suit
80x2 (176 lb)
100x1 (220 lb)
130x1 (286 lb)
150x1 (331 lb)
175x1 (386 lb)
200x1 (441 lb)
220x0 (484 lb) (will try 210kg next week)

Double Pause Squat: Raw, no belt
130x6 (286 lb)
150x4 (331 lb)
170x3 (374 lb)

GM off Pins: Pin 11, SSB
bar x4
115x4
144x4
205x4
245x4

Reverse Hypers: Hard Stop
250x9x3

Vertical Leg Curl: Doubled Mini Band
1 band x8
2 bands x8

Leg Lifts:
12x2