Week 0: Day 4
Deadlift/Back
DL: Sumo
75x1x4 (165 lb)
125x1x2 (275 lb)
145x1x2 (319 lb)
175x1 (385 lb)
195x1x2 (429 lb)
3" Block
195x1 (429 lb)
225x1 (496 lb)
2" Deficit
125x3x3 (275 lb)
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Thread: Synthetickiller's Skeiko
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09-16-2021, 07:19 PM #661
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-16-2021, 07:28 PM #662
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 0: Day 5
OHP/Triceps/Shoulders
OHP: Swiss Bar, medium grip
bar x8x3
85x5
125x5
145x5
155x5
165x5
CG Pin Press: Bar 15" off pad, thumb from smooth
barx3x3
75x3 (165 lb)
115x3 (253 lb)
135x3 (287 lb)
155x3 (341 lb)
Rolling DB ext:
30s x8
40s x8
55s x7
Super Rom Laterals:
2.5s x15x3 (super slow last rep)
Triceps Kickbacks: 35 degree bench
20s x10
40s x10 (too heavy)
FacePulls: Technique Bar
30x15+5 x3
DB Cleans:
20s x15x2
Chest Supported DB Rows:
40s x10x2Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-18-2021, 06:22 PM #663
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 0: Day 6
DE Lower
Speed Squat: 12" Box, SSB, straight weight
Bar x3x3
135x2
185x2
225x2
275x2
315x2
365x1
405x1 (325 = 80%)
Belt Squat: Close Stance, no box
135x3
180x3
225x3Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-19-2021, 06:39 PM #664
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 1: Day 1
ME Bench
Bench: Duffalo Bar
bar x8x4
60x5 (132 lb)
90x3 (198 lb)
110x3 (242 lb)
130x3 (286 lb)
145x3x5 (319 lb)
Spoto Press: Index on Ring
120x3 (264 lb)
130x3 (286 lb)
140x3 (308 lb)
Bamboo Bar Bench: 5kg technique Bar
50x20x3
Superset:
Rope Triceps Pushdowns: 50x10x4
Curls: Rackable curl bar: 35x10x4Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-20-2021, 06:40 PM #665
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 1: Day 1
ME Lower/Squat
Squat: Duffalo Bar, Suit Bottoms
bar x3x3
80x3 (176 lb)
130x3 (285 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
220x3 (484 lb) 80%
227.5x3 (501 lb) 82.5%
235x3 (518 lb) 85%
Double Pause Squats: Cambered Squat Bar, Raw
bar x3
135x3
225x3
315x3
355x3
395x3
GM: PowerSpeed Bar
bar x5
135x5
185x5
225x0 (back was fried)
Reverse Hypers:
270x10x3
Oblique Raises:
10
30x10
55x10
Calf Raises:
90x10x3
Lu Raises:
2.5s x10x2
5s x10
The Lu Raises seem to be the silver bullet against this tendonitis that coming from my shoulders. I feel much better doing these & will continue to do them after every squat workout.
Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-25-2021, 06:49 PM #666
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 1: Day 3
DE Upper
Speed Bench: Swiss Bar, chains, bands (doubled Minis)
45x8x4 (start 11:07am)
95x3
125x3x3 (add chains)
145x3x3 (add chains)
125x3x3 (add chains & Doubled Minis)
145x3x3 (add chains & Doubled Minis) (finish: 11:26)
BodyBuilder Bench: PowerSpeed Bar, Middle finger on ring, elbows out
140x6
190x6
230x6
250x6
280x1 (Comp Grip)
320x1 (Comp Grip)
Lying Triceps Ext: Rackable Curl Bar
95x6x4 (very easy compared to last week)
DB Cleans:
20s x12x3
Triceps Push Downs: Rope
60x6x4
Curls: Rackable Curl Bar
35x6
45x6
55x6
65x6
Lu Raises:
5s x10
10s x10x2
Pulldowns: Wide Neutral Grip
110x12x2Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-25-2021, 06:53 PM #667
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 1: Day 4
Deads
DL Sumo: Rep PowerSpeed Bar
75x1x4 (165 lb)
125x1x2 (275 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
Stopped here. Back was burnt out.
Week 1: Day 5
OHP/Shoulders/Tris
OHP: Swiss Bar, medium grip
45x8x3
95x5
135x5
155x5
165x5
175x5
Close Grip Pin Press: Bar 15" off bench
bar x8
75x3 (165 lb)
120x1 (264 lb)
Too much pain in my left shoulder. Shut the workout down.
Week 1: Day 6
Skipped. Back too fatigued from deadlifts
Extra work: Day 7
1/8 Mile Run:
2M 47S (embarassing time, but I have to start somewhere)
Oblique Raises: 45 degree Hyper
10
20x10
40x10
75x10Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-27-2021, 06:31 PM #668
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 2: Day 1
Heavy Bench
Bench: Duffalo Bar
bar x8x4
60x5 (132 lb)
90x3 (198 lb)
110x3 (242 lb)
135x3 (297 lb)
155x2x4 (341 lb)
155x3 (341 lb)
Spoto Press: Duffalo Bar, Index on Ring
122.5x3 (270 lb)
132.5x3 (292 lb)
142.5x3 (314 lb) PR for the this setup
Bamboo Bar Bench:
50x20
70x20
90x20
Decline Triceps Ext: Rackable Curl Bar
bar x3 + 2 mini bands
85x6x4 + 2 mini bands
Rolling DBs: Decline
20s x8
30s x8
40s x8
DB Cleans:
30s x8x3Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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09-27-2021, 06:35 PM #669
- Join Date: Dec 2013
- Location: Louisiana, United States
- Posts: 5,874
- Rep Power: 23036
Week 2: Day 2
Heavy Squat
Squat: Duffalo Bar, Suit Bottoms
bar x3x3 add suit
80x3 (176 lb)
100x3 (220 lb)
130x1 (286 lb)
150x1 (331 lb)
180x1 (396 lb)
200x1 (441 lb)
227.5x3 (501 lb)
235x3 (518 lb)
242.5x2 (534 lb)
Double Pause Squat:
325x3
365x3
405x3
Belt Squat: 16.5" Box, close stance
90x6
180x6
270x6
90x6 + short light band
90x6 + short strong band
GHR:
8,8,8Crews: Ivanko Barbell Crew #52, York Barbell Club #95, Equipment Crew #59
Lifts no one cares about:
SQ: 619x1 (suit bottoms, no belt) / 507x1 (raw, no belt)
BP: 392x1 (pause bench, raw)
DL: 500x1 (suit bottoms, no belt)
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10-03-2021, 03:11 PM #670
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