Synthetickiller's Skeiko

[Domicron]

have you had a checkup recently? might be something worth running past your doctor, just in case. maybe get some blood work done and confirm if it's the supplements?

my mom was super low on vitamin D awhile back and remember her complaining about the supplements, feeling tired or something. maybe you can get the once/week megadose from your doc and not have to worry about it too much.

[Synthetickiller]

Week 2: Day 2
Bench
Weight: Ain't got no time!

Bench: Duffalo Bar, Raw
bar x10x2 (57 lb)
50x10 (110 lb)
85x5 (181 lb) pauses start here
100x4 (220 lb)
115x3 (253 lb)
135x3x5 (297 lb/299.8 lb real)

CG Bench: Swiss Bar
95x5 (209 lb)
105x5 (231 lb)
115x8 (253 lb) (add elbow cuffs) PR

Stopped here.
Did not do this workout on Sunday. I litterally did not sleep a wink & was dead all day. This workout was done today, Monday.
Kind of messed up the weights here. I should have been doing 292 for worksets, not 297. Big deal, weight moved well. I'll go with it. 315 for doubles next week & triples the week after. Finally getting up to big boy weight. These sets were almost too easy. I'd rather not type that, but they moved much better than I thought.
CG Bench went well. 253x8 was better than the set of 6 I hit 3 weeks ago. PR! Maybe 10 to 12 if I was fresh.

No more. I have deads tomorrow, along with OHPing & I got in what I needed without needing tons of recovery to effectively have a solid workout tomorrow.

I didn't know you CrossFit? Ha j/k. Interesting development on the shoe change. You must squat pretty wide to like the flats better. I can't tell from your video. Oh wait..

Keep up the good work! Strong stuff in here!

Crossfit, all day baby! Because of the suit, my feet are almost to the cross bars. Even raw, my stance is well beyond shoulder width. The Nikes just put me in a bad position. They still work amazingly well for close stance & feet together squats. I will never get rid of them, they just aren't good for the way I squat.

Man, what's up with these cold sweats? This is a pretty recent issue, right? Any major diet/supplement changes lately, other than Vitamin D?

I'm impressed you're able to get workouts in while dealing with a house build (and in this heat!!). The heat really put a hurtin on me this weekend, and it showed in my workout.

It's just Vitamin D. I've confirmed & fixed the issue.
So long as I eat enough & can cool down effectively, I can lift pretty well & effectively. Always doing 4 or 5 worksets really helps with conditioning.

have you had a checkup recently? might be something worth running past your doctor, just in case. maybe get some blood work done and confirm if it's the supplements?

my mom was super low on vitamin D awhile back and remember her complaining about the supplements, feeling tired or something. maybe you can get the once/week megadose from your doc and not have to worry about it too much.

Nope, I don't do checkups. I've had too many issues w/ docs. I've even had issues w/ labs doing bad blood work, either because they leave the blood out or something else ruining the process.
I just read instead & read a lot. I've been having psoriasis for years & years. Docs all said it was dandruff (complete bassoons). I went to a dermatologist for a check up & mentioned it. Immediately, she said that it's psoriasis & gave me some shampoo to treat it. I figured, as usual, they are treating symptoms, not causes & did some digging. Low vitamin D is a major cause & thought about my diet & realized it's diet related.

Taking 5000IUs & it just effected me in a not so "loyal" way. I cut down to 2000IUs & still had sweats. Saturday, I had cold sweats, but they were not as "ice cold" as before & did not really effect my workout. Today, I pushed myself pretty hard & finally didn't cold sweats. I was sweating b/c this god forsaken rental sits around 77F or higher this time of day. Anyways, I doubt I have the issue. It was just too much vitamin D under too high of an intensity level.

Interestingly, they've done studies with giving people 35000IUs (no typo) to treat psoriasis, seemingly without too many problems, other than hypercalciurea, which is serious, but not something I'm dealing with.






I appreciate you guys worrying about me though, seriously!

[Domicron]

Nope, I don't do checkups. I've had too many issues w/ docs. I've even had issues w/ labs doing bad blood work, either because they leave the blood out or something else ruining the process.
I just read instead & read a lot. I've been having psoriasis for years & years. Docs all said it was dandruff (complete bassoons). I went to a dermatologist for a check up & mentioned it. Immediately, she said that it's psoriasis & gave me some shampoo to treat it. I figured, as usual, they are treating symptoms, not causes & did some digging. Low vitamin D is a major cause & thought about my diet & realized it's diet related.

Taking 5000IUs & it just effected me in a not so "loyal" way. I cut down to 2000IUs & still had sweats. Saturday, I had cold sweats, but they were not as "ice cold" as before & did not really effect my workout. Today, I pushed myself pretty hard & finally didn't cold sweats. I was sweating b/c this god forsaken rental sits around 77F or higher this time of day. Anyways, I doubt I have the issue. It was just too much vitamin D under too high of an intensity level.

Interestingly, they've done studies with giving people 35000IUs (no typo) to treat psoriasis, seemingly without too many problems, other than hypercalciurea, which is serious, but not something I'm dealing with.






I appreciate you guys worrying about me though, seriously!

i can understand why, but i think it's important to keep looking for a good doctor. sooner or later we all need to see a doctor, and if you have put in the leg work to find a good one AND given them plenty of information via annual checkups they can quickly dismiss or diagnose any problems you're having. i have a doctor who i trust and i can just call or text him with any issues. he'll tell me to either wait and see, make an appointment, or sometimes he'll just call in a script for me if the situation calls for it. for awhile i found that i was having difficulty trusting his advice, because it sounded sort of generic and not specific, but the more i asked, the more in depth he got and the more it made sense why he was suggesting it.

my suggestion is to keep searching for doctors, and then keep consulting with specialists to confirm. it's a process, but i think it's an important one to go through.

anyway pretty damn good for no sleep...nice work.

[Synthetickiller]

Day 3 & 4 skipped. No time & too much heat are just too much, lol.

[Synthetickiller]

Week 2: Day 1
Squat
Weight: ???

Warm up: Hip circle & shoulderok @ 17.5 lb

Squat: Duffalo Bar, suit bottoms
bar x5x2 (57 lb)
85x5 (187 lb)
127.5x5 (281 lb)
152.5x4 (336 lb)
180x3 (396 lb)
205x3x5 (451 lb) (Rest: 5 min)

Double Pause Squats: Raw
130x5,5,5 (normal, very wide, normal)

Standing GMs: OBX-20KG
bar x5 (20kg/44 lb)
45x5 (99 lb)
75x5 (165 lb)

Fairly exhausted at this point & my back was fatigued.
Squats were ok. On the 3rd set, 2nd rep, I lost tightness & almost bottomed out. I lost stability & my hips tracked forwards & backwards. Luckily, I wasn't injured. Last time this happened, I couldn't squat afterwards for at least 6 months. So Getting out of this unscathed is amazing.
Pause squats went well. I had to rest about 15 minutes to let my back recover, but I was able to knock out all of these sets, so that's something.
As for GMs, my back was shot after 165 lb, so I just shut the session down.
Good progress. Little steps. Just have to take each day as it comes.

[Domicron]

a lot of weight moved today man, that's impressive as hell...

[Synthetickiller]

Week 2: Day 2
Bench
Weight: Ain't got no time!

Bench: Duffalo Bar, Raw
bar x10x2 (57 lb)
50x10 (110 lb)
85x5 (181 lb) pauses start here
100x4 (220 lb)
117.5x3 (259 lb)
142.5x2,2,2,2,3(314.5 lb/316 lb real)

Fake Bamboo Bench:
Duffalo bar (30mm) + 100 lb x10 (157 lb total)
Training bar (25mm) + 100 lb x10, x6 (111 lb total)


Strange workout. Went out for Chinese & had bad food. I barely ate, so there goes my energy reserves. Instead of coming home & lifting on rice, I chilled out & ate 2 hours later at McDonalds... the linner of fat@$$e$. Despite good warm ups, my left shoulder bothered me due to having the left side of my neck never loosen up. I was still on a calorie deficit & had radiating pain throughout my left shoulder. FUN!

The workout still went well. 315 for doubles is cake now. I can say that confidently. The last set of 315x3 was cake. I considered a 4th but felt that missing the 4th rep would be bad for my psychy & assuming I can get it is better in the long run. I think I can do 315x5 if I warm up & hit on set.

Testing out pressing with unstable weights is fun.
Interestingly, I assumed that pressing with a heavier bar would be easier. It is.*
Using a lighter bar w/ the same sprung weight is much much harder. So much harder that on the 2nd set, the bar re-racked itself at 6 reps. I think it was telling me to chill out, lol.

* I feel that with a heavier bar (be it a standard 20kg /44 lb bar or anything heavier), more sprung weight can be added. It's simply a different training effect. I'll pay with this more on day 4, but for now, it was an easier way to get in a little extra volume & hit stabilizers since I did not feel like going through the rest of the session, confidently.

a lot of weight moved today man, that's impressive as hell...

Thanks dude. It's barely good weight, seriously. I'm just hoping to get back to the weight I should be moving by the end of 2016.

Actually, I have a friendly competition with thejoseph to see who can hit their goal weight on bench before 2017. I have a feeling he'll win, but it's fun anyways!
I'm not going to ask you to join, I'm forcing you, lol. Pick a weight you realistically want to hit by 2017 & do it!

[thejosef]

I can't wait to see what your diet will be like when you have a kitchen with safe running water. Do you have a goal bodyweight in mind? Just curious.

I think I'm gonna try a 230 x 1 bench press next week, depending on how my 197.5 lb. x 5 workset goes. I like your "315 for doubles was cake." NICE.

[Domicron]

Thanks dude. It's barely good weight, seriously. I'm just hoping to get back to the weight I should be moving by the end of 2016.

Actually, I have a friendly competition with thejoseph to see who can hit their goal weight on bench before 2017. I have a feeling he'll win, but it's fun anyways!
I'm not going to ask you to join, I'm forcing you, lol. Pick a weight you realistically want to hit by 2017 & do it!

hah! i'd like to hit body weight by the end of the year for reps on bench, but honestly i'm still focused on hitting my workouts consistently. i've very recently found myself back into a groove, so i don't want to mess up the good juju by pushing faster than i should.

[Synthetickiller]

Week 2: Day 3 & 4

Skipped due to my hip still being upset from shifting while squatting on Saturday. I won't touch a weight till this Saturday. I'm just going to keep doing some rehab & working on the house. Walking around in the heat is good, lol.

I can't wait to see what your diet will be like when you have a kitchen with safe running water. Do you have a goal bodyweight in mind? Just curious.

I think I'm gonna try a 230 x 1 bench press next week, depending on how my 197.5 lb. x 5 workset goes. I like your "315 for doubles was cake." NICE.

Goal weight, hmm....
IPF changed the weight classes. They now have 205 and 231 weight classes instead of 198 & 220. I don't like being 231, at least at this bodyfat. I want to lean back down & have abs again LOL. I will do that slowly over time. I've cut from 198 to 181 over a few months & lost a lot of strength (went from 575 on squat to a hard 500 for a single). I wouldn't mind being about 210ish & just cut 5 lb for a competition, whenever I have the time. I'd feel "light" at 210. When I was 191 (my strongest equipped, so it's hard to compare since I don't even use a belt now), I could jump as high & run as fast as I could at 150... If I can be that agile/fast at 210ish, I'll be happy. So I won't cut calories a ton. I'm just going to work my ass off & do a tiny bit of cardio. I might actually increase my caloric intake a hair to deal w/ the much higher calorie expenditure. I need to learn a lot more about cutting before I get deep into it. I don't want to be 10% body fat & lose a ton of strength.


If 197.5 feels heavy, you may want to consider a 210-215 for a single, just to prep your CNS. just play it by ear.

hah! i'd like to hit body weight by the end of the year for reps on bench, but honestly i'm still focused on hitting my workouts consistently. i've very recently found myself back into a groove, so i don't want to mess up the good juju by pushing faster than i should.

If you get close, might as well give it a try. Just play it by ear & let the chips fall where they may.

[Domicron]

sorry to hear about the hip...apparently it's kind of an important joint...

If you get close, might as well give it a try. Just play it by ear & let the chips fall where they may.

and yeah, every now and then i have some friends over to lift with me. i'll pick a time when i'm more in the groove (getting better lately) and try to max out and see how close i can get.

[Synthetickiller]

Week 3: Day 1
Squat

Worked up to 127.5kg & it just felt too heavy for my back. I need to do more core work. Just stopped the workout entirely. Better to survive & lift another day.

Week 2: Day 2
Bench
Weight: Ain't got no time!

Bench: Duffalo Bar, Raw
bar x10x2 (57 lb)
50x10 (110 lb)
85x5 (181 lb) pauses start here
100x4 (220 lb)
117.5x3 (259 lb)
142.5x3,3,3,3,3(314.5 lb/316 lb real)

PR! I've never tripled 315 for sets. Huge PR. I felt off & I was still able to focus & knock this out. 336 for doubles next week might be doable this time around.

[thejosef]

PR! I've never tripled 315 for sets. Huge PR. I felt off & I was still able to focus & knock this out. 336 for doubles next week might be doable this time around.

NICE! Man, 336 sounds so heavy. You got this.

[Synthetickiller]

Week 4: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo Bar, raw
bar x10x2 (57 lb)
50x10 (110 lb)
85x5 (187 lb) pauses start here
100x4 (220 lb)
125x3 (275 lb)
142.5x2x2(314.5 lb/316 lb real)
152.5x2x2 (336/338 lb real) PR!

I felt off today.
Despite that, even 315 felt like a warm up for once. 338 felt was heavy. The first rep was solid & the 2nd reps were somewhat grinders. I'd rate those as a 8.5 out of 10. for a grinder. Hard, but in not way impossible. I don't think a third set was possible though. Can't complain about a big PR like that. Last week, I could only get 1.5 reps & now I'm getting 4. Talk about a big jump!

NICE! Man, 336 sounds so heavy. You got this.

It did feel pretty heavy. I'm so thankful for quality wrist wraps, lol!

Thanks man!

[Synthetickiller]

Week 1: Day 1
Squat
Body weight: No effing idea

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
170x3 (374 lb)

Pause Squats: Duffalo Bar, raw
100x3x3 (220 lb)

Standing GMs: Ivanko bar
bar x5 (44 lb)
45x5x3 (99 lb)


Good enough workout not to set me back & get a baseline of where I am & where I can be in 4 weeks.


Week 1: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
100x4 (220 lb)
110x3 (242 lb)
120x3 (264 lb)
130x3 (286 lb)

Fake Bamboo Bench: 25mm training bar
110x8,8,6

Upright rows: same bamboo bench set up
110x6,6,6

Enough to get sore, but not enough to cause recovery issues.

[Synthetickiller]

Week 1: Day 1
Squat
Body weight: No effing idea

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
185x3 (407 lb)

Back was burnt out. Called it a day.

Week 1: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
100x4 (220 lb)
115x3 (253 lb)
135x2 (297 lb)

It's amazing how fast my bench strength drops off. It'll come back.

Week 1: Day 3 & 4 skipped


Week 2: Day 2
Squat
Body weight: No effing idea

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
185x3x2 (407 lb)

Pause Squats: Duffalo Bar, raw
100x5x2 (220 lb)

Standing GMs: Ivanko bar
bar x5 (44 lb)
45x5,8 (99 lb)

GHRs:
5,5

Not too much SI pain/discomfort. One step at a time.
Good volume for what it was. I'm fairly sore, so this works out well.
I will add in 3rd sets on all accessory work next week & try for 407x3x3. If My back holds up & I can handle it, I will try 4 or 5 sets.


Week 2: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
100x4 (220 lb)
115x3 (253 lb)
135x2,3 (297 lb)

CG Bench: Swiss Bar
75x5 (165 lb)
95x5 (209 lb)
100x5 (220 lb)

Bench: time under tension work
45x10,10,15 (99 lb) good pump.

Good session to start with. Still wondering how to optimize all of the volume.

[Synthetickiller]

Week 2: Day 3
Weight: DGAF
Deadlifts

Deadlift:
75x5,3,3 (165 lb)
95x3 (209)
125x3 (275 lb)
145x3 (319 lb)

All pulls were double overhanded other than 145kg. The first rep was double overhanded, the other 2 were alternating.
Cut it short here. I did not want to pull heavier & set off my SI. I was not expecting to get beyond 275 lb, so 319 was a huge surprised, especially when rehabbing.

Week 2: Day 4
Weight: LOL
Squat/Bench assistance

Oly Squats: High Bar, Squat Shoes
bar x5,5 (44 lb)
75x5 (165 lb)
95x5 (209 lb)
115x5 (253 lb)

Feet Together Squat: Squat Shoes
75x5,5 (165 lb)

Slow Squats: Slow Tempo
45x8,8,8,8 (99 lb)

Food Break

Incline Bench: Fat Bar Slow Tempo
Bar x10,10 (37.5 lb)
45x10 (99 lb)
75x8,8,8,8 (165 lb) last set was the widest

Incline DB Press: Drop Set
55s x8
40s x8
30s x8
20s x8


I wanted to work on getting back on track. I get a lot of lower/mid back work when squatting close stance. It just hits legs differently. 253 is good for not having squatted this way 8 weeks. Not pushing even closer to 100%.
Feet together just hits the quads harder. Slow tempo just force me to do more of a body building style of squat. I am trying to increase hyperotrophy & muscle recruitment. The weight will go up slowly over time. It's also a good way to just squat more without increasing the total tonnage by an insane amount.

Bench felt solid. Good volume for both exercises. 7 out of 10 on pump. I might end up using this day as more of a hypertrophy/recovery type of day. I am not sure yet. I'm still trying to figure out how much volume I can get away with during heavy days.

[Synthetickiller]

Week 3: Day 1
Squat
Body weight: ??

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
185x3x3 (407 lb)

Pause Squats: Duffalo Bar, raw
100x5x3 (220 lb)

Standing GMs: Ivanko bar
bar x5 (44 lb)
45x5 (99 lb)
75x8 (165)

GHRs:
6,6,6

I spent a lot of time walking around, so my back felt fairly fatigued.
I was still able to get through 3 sets of 407. I felt good for 4, but didn't want to push things.
All accessory work went well. Pause squats pushed the SI a little, but GMs helped with recovery.

[Synthetickiller]

Week 3: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
100x4 (220 lb)
115x3 (253 lb)
135x3 (297 lb)
130x3 (286 lb) some nerve pain on this set & 135kg, so backed off

CG Bench: Swiss Bar:
75x5 (165 lb)
95x5 (209 lb)
105x5 (231 lb)

DB Press:
95s x10 (really 99s)
75s x15

Food break

Seated Rows:
High Grip: 30x30
Low Grip: 30x30
Bench Grip: 30x30


The nerve pain from pressure wasn't good, so I shut down bench. 135kg x3 wasn't easy. I'll most likely do 125kg for work sets & just build back up next cycle.
CG Bench is getting better & DB pressing felt better than expected.

Seated Rows felt great. Lots of pump & mind/muscle connection. My back feels better. I will stick to lighter weight, more volume for a while or at least once a week.

[Domicron]

any idea on what's causing the nerve pain?

[Synthetickiller]

any idea on what's causing the nerve pain?

Scolosis > curved back creates back tightness> neck becomes tight (tight traps) > pressure on nerves in neck & shoulder > pain radiates into arm
Also, the tightness in the back/neck makes my shoulder/tricep tight as well.

[Synthetickiller]

Week 2: Day 3
Weight: DGAF
Deadlifts

Deadlift:
75x5,3,3 (165 lb)
95x3 (209)
125x3 (275 lb)
145x3,3 (319 lb)

Zercher Squats: CSB
bar x5 (70 lb)
191x5,5

GHRs:
6,6,6

Food break

Overheap Press: Fat Bar, seated
20x10 (44 lb)
45x8 (99 lb)
65x5x5 (143 lb)

Rear Delt Flys: On slight incline
5s x20
5s x20

Curls: Curl Bar
20x20
30x20,20

Zotman Curls:
10s x15,15

Good workout.
My SI was bugging me, but I was able to power through it.
Deadlifts are starting to feel better. I'll get up to 3 sets next week. Zerchers were a good starting point. GHRs are feeling easier.
OHP feels solid. 143 was really light. I was expecting it to be much heavier. Higher reps w/ lighter weight feels better, so I will stick with that on rear felt flies.
Curls felt good. Again, i need more lower weight, higher rep work. 90 total reps between both exercises.
This is a good starting point.

[Synthetickiller]

Week 3: Day 4
Weight: LOL, it's Thanksgiving.
Squat/Bench assistance

Oly Squats: High Bar, Squat Shoes
bar x5,5 (44 lb)
75x5 (165 lb)
95x5 (209 lb)
125x5 (275 lb)

Feet Together Squat: Squat Shoes
75x5,5,5 (165 lb)

Slow Squats: Slow Tempo
55x8,8,8,8 (121 lb)

Food Break

Incline Bench: Ivanko bar, Slow Tempo
Bar x10,10
45x10 (99 lb)
80x8,8,8,8 (176 lb)

Incline DB Press: Drop Set
75s x8
55s x8
40s x8
30s x8

Seated Rows: Double mini bands w/ Triangle Grip:
30 reps (much harder than seated rows)

Good workout.
Oly squats felt solid. 275 was not too difficult. Feet together squats are hard due to flexibility issues. Slow Tempo squats were not bad, despite the 20 lb bump.
Benching was harder. I think the Fat bar is a little easier to use. The 5kg jump didn't help either. I made a huge jump with DB Presses. I almost did not do 30s, but forced myself. I couldn't get my elbows cuffs off due to pump, lol.
The Back work helped a ton. Just got blood into the back and balance out working the "front." I will eventually increase the back work. One thing at a time...

[Synthetickiller]

Week 4: Day 1
Squat
Body weight: Ain't got no time fo dat!

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
130x3 (286 lb)
150x3 (331 lb)
185x3x5 (407 lb)

Pause Squats: Duffalo Bar, raw
105x5x3 (231 lb)

Standing GMs: Ivanko bar
bar x5 (44 lb)
45x5 (99 lb)
75x5 (165)
95x8 (209 lb)

GHRs:
8,8,8

Bonus Work!
Calf Raises:
75 x10,15,20 (165 lb)

Solid session.
I slept in as I didn't get enough sleep. The weather made me feel stiff & achy. This is usually a bad combination for training.
Warm ups felt ok at best.
Squats went way better than expected.So did pause squats.
GMs felt solid as well. GHRs are starting to get a hair easier.

[Synthetickiller]

Week 4: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
100x4 (220 lb)
125x3x4 (275 lb)

CG Bench: Swiss Bar:
75x5 (165 lb)
95x5 (209 lb)


DB Press:
Skipped

DB Rows:
40s x10
75s x10

Seated Rows:
Bench Grip: 30x30
Low Grip: 30x30

Standing Lat Pulldowns:
25x15,15

Bench went just alright.
275 for 4 triples is pretty bad. My upper body strength drops off really quickly & it shows. I will most likely drop the weight for 80% and try to get 85% closer to 281/286.
CG Press was ok, but I already had so much pec activation from 4 sets that I quit to avoid any injury. DB presses were skipped due to this as well.
All back work went well. I will slowly increase volume & weight.

[Synthetickiller]

Week 1: Day 1
Squat
Body weight: nope!

Squat: Duffalo Bar
bar x5x3 57 lb)
80x5 (176 lb)
140x3 (308 lb)
160x3 (352 lb)
185x3x5 (407 lb)

Double Pause Squats: Duffalo Bar, raw
110x5x3 (242 lb) (wide, close, wide stances)

Standing GMs: Ivanko bar
45x5 (99 lb)
75x5 (165 lb)
95x8 (209 lb)

GHRs:
5,5,5

Solid session.
185kg felt very easy. I am tempted to push 80% up to 190kg & shift all work sets & warm up's appropriately. That will push my final worksets on week 4 from 207.5kg (457 lb) to 215kg (473 lb). It's only a 16 lb jump. We will see.
Pause squats went alright. I will move up 5 to 10 kg next week & see where that takes me. If I can handle 3, 10kg jumps, that will be right around where I should be.
GMs & GHRs went as expected.

[JustBulk]

Seems like you had a really solid session. Glad to hear that. Enjoy your weekend!

[thejosef]

Solid session.
185kg felt very easy. I am tempted to push 80% up to 190kg & shift all work sets & warm up's appropriately. That will push my final worksets on week 4 from 207.5kg (457 lb) to 215kg (473 lb). It's only a 16 lb jump. We will see.

Always nice when 407 lbs. moves "very easy."

[Synthetickiller]

Week 1: Day 2
Bench
Body weight: No effing idea

Bench: Duffalo bar, raw
bar x10x2 (57 lb)
50x10 (99 lb)
80x5 (176 lb) Pauses start here
90x4 (198 lb)
105x3 (231 lb)
115x3 (253 lb)

CG Bench: Swiss Bar:
75x5 (165 lb)
95x5 (209 lb)
110x5 (242 lb)

DB Press:
95s x12 (really 99s)


Stopped here.
I did not lift Sunday due to a headache that would not go away. Headache w/ halos are worse than most migraines I've ever had. Basically slept all day. I knocked this session out without any back work since I deadlift tomorrow.
115/253 moved easily. It's humbling to see my strength drop off so quickly after 10 weeks of no real training. CG & DB presses felt solid.
Week 2 should be a much better session.

Seems like you had a really solid session. Glad to hear that. Enjoy your weekend!

Thanks man!

Always nice when 407 lbs. moves "very easy."

It'll be nice when 500 moves easily, again, lol. As usual, it's always about baby steps. I'm not even focused on 2016 anymore b/c of all those set backs I had this year. I'm just hoping to smash through those goals in 2017.

[Synthetickiller]

Week 1: Day 3
Weight: DGAF, seriously, there's no sh*ts to give. Negative sh*ts here... i'm taking them. I'm taking them all.
Deadlifts & OHP

Deadlift:
75x3,3 (165 lb)
95x3 (209 lb)
125x3 (275 lb) double over hand grip
145x3 (319 lb) (first rep was double over hand)

Zercher Squats: CSB
bar x5 (70 lb)
191x3
235x3

45° Back Raise:
5 reps
25x5
40s x5 (80 lb total)

Overhead Press: Fat Bar, seated
20x10x2 (44 lb)
95x5
145x6,6,6,6

Behind the neck press: Fat Bar
95x12

Seated Side raises:
10s x10
20s x10,12,14
10s x10 (drop set)
5s x10 (drop set)

Rear Delt Flys: On slight incline
10s x15,10



Felt fairly bad today. Woke up with a tension head ache. That said, decent session.
Deadlifts were not hard. I simply wanted to pull 319x3... I will add in chains & more sets next week. Building back from nothing is very humbling. I miss pulling 200kg for reps, lol.
Zerchers were solid. 235 felt heavy, but I really didn't know it was that much weight. I will continue to up the weight, probably 5kg.
45° back raise are something I've never been able to do. I have no clue how I can handle this with being in pain/bed ridden, but I'm happy I can do them. I will eventually move up to 75kg+ with a bar. This is a great workout. I stole this from Pete Rubish if anyone's curious.

Overhead press went well.
145 for 6s is closer to a PR, lol. Nice way to start a cycle. I have no clue why these weren't a struggle. I will increase by 5 lb a week, ending with 160 for 6s. I will drop to 5s in the 2nd cycle, 4s/3s in the 3rd and drop to doubles and 1RMs in the 4th cycle. I want to smash 100kg at least, if not hit 225 or break past that barrier. I want to see a 300 lb OHP in the next few years, if I can stay injury free.
Behind the neck press is new to me. This is a scary lift. I probably went "too" heavy, but I got 12 reps. I just need to stay in the groove. I did not go below parallel. I think I will use my Ivanko bar next time.
All other shoulder work felt good.
Ran out of time. I will figure out when to add in bicep work, again. Week 2 should be interesting.