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  1. #481
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    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.
    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. #482
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    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.
    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. #483
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    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.
    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. #484
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
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    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
    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. #485
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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
    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. #486
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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.
    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. #487
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
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    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
    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. #488
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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
    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. #489
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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.
    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. #490
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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.
    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. #491
    God of Slowdown Synthetickiller's Avatar
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    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.
    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. #492
    God of Slowdown Synthetickiller's Avatar
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    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.
    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. #493
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    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
    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. #494
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #495
    God of Slowdown Synthetickiller's Avatar
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    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.
    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. #496
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #497
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #498
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #499
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #500
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #501
    Registered User Atom1980's Avatar
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    Age: 57
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    Nice work!
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  22. #502
    God of Slowdown Synthetickiller's Avatar
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    Originally Posted by Atom1980 View Post
    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.
    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. #503
    God of Slowdown Synthetickiller's Avatar
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    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
    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. #504
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
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    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
    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. #505
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
    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 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
    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. #506
    God of Slowdown Synthetickiller's Avatar
    Join Date: Dec 2013
    Location: Louisiana, United States
    Posts: 5,689
    Rep Power: 20438
    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)
    Synthetickiller is offline
    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.
    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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