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Synthetickiller
12-08-13, 12:50 am
Routine Background:

I've done a few different types of routines, but found what works best for me is Sheiko. The routine I'm working with right now is a modified version of Wade Hoopers training 2006 routine for 2006 USAPL Nationals. I'll be using this & changing it to suit my needs as I see fit.

If anyone has any questions about Sheiko, feel free to post questions & discuss the routine. I'm always open to new ideas & I hope others can learn from my log.

Personal Background:

I'm a lifter from the New Orleans area. I haven't done a meet in such a long time, I can barely remember. Life has been just too busy. I train heavy w/ lower set volume (5 to 3 reps, typically 3) for max effort work due to SIJD. This makes routines difficult as I simply cannot get in a lot of volume on back intensive lifts (deadlifting, squatting, over head pressing, etc). Sheiko works for be cause of the 80%+ @ 3 reps a set. I found the volume too high for my chronic injury, so I cut it down & I was able to recover and make gains.

My best gym lifts are @ 191 lbs:

Squat: 573 lbs (265 kg) Titan squat suit (straps down), wraps, belt
Bench: 336 lbs (152.5 kg) Raw (wrist wraps & belt if anyone gives a crap)
Deadlift: 484 lbs (220 kg) Suit bottoms, belt

Not bad for a skinny 198er.


Goals:

Get back in shape: I've had a year+ lay off with too many set backs including diet. I just haven't had access to kitchens to cook properly & the current place I am living has water I can't even drink & no dish washer. Pain in the ass to say the least.

Get into the 220 lbs category: Self-explanitory

Break my old records. My Immediate lifting goals are to just get back to my old numbers as quickly as possible w/o injury. I want to eventually hit 275kg / 175 kg / 230 kg on S/B/D & move on from there. 320 / 185 / 275 for a total would be awesome at some point.


Here's my first workout in about a year: Road to Power...

Max Squat
12/7/2013

Weight: No idea

Squat: Raw
20x10x2 (44 lbs)
75x3 (165 lbs)
95x3 (209 lbs)
105x3 (231 lbs)
115x2 (253 lbs)
125x1 (275 lbs)
135x1 (297 lbs)
145x1 (319 lbs)

GMs: Safety Squat Bar
bar x5x2
50x0 (110 lbs) back can't take any weight for GMs yet

Belt Squat
50x8x2 (110 lbs)
75x8 (165 lbs)


Squats went well. I didn't expect my back to be to handle more than 125 kg. Breaking 300 lbs and getting over 3 plates is awesome after such a long lay off.

GMs need to be address. My back is still too bad. I need to add in core work to fix the issue.

Belt Squat is new to me. It's not difficult, but my rack is made my Texas Strength Systems & it's a POS. The belt squat attachment works, but my rack nearly flips over. I'm buying a new rack when I get a final living solution settled.

Synthetickiller
12-08-13, 6:57 pm
Max Bench: Day 2

Weight: no clue



Bench: Raw
20x20x2 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
90x4 (198 lbs)
100x3x5 (220 lbs)

CG Bench: Zig Zag Bar
60x5 (132 lbs)
85x5 (187 lbs)
85x5 (187 lbs) Shoulder width grip

Push Downs: Cable
25x10x3 (55 lbs)

Plate raises:
10x10x3 (22 lbs)

Bench Felt solid, light. I played it conservative, basing the 4 week cycle on a 125kg max (275 lbs).

CG Bench was Solid. Can't go much heavier yet.

Last 2 exercises were supersetted. Push downs were close to max weight. Plate raises were conservative. I could push to 15kg at least.

rainman
12-10-13, 7:00 pm
Subbing for this. A guy at my gym was doing a Sheiko cycle and it's no joke. I don't know if I'll ever run the programme myself, but will be keen to see the progress.

Synthetickiller
12-10-13, 10:36 pm
Week 1: Day 3
Deads

Weight: no idea

Deadlift: Raw
75x3x2 (165 lbs)
95x3 (209 lbs)
125x1x2 (275 lbs)

Overhead Press: Zig Zag Bar
32.5x5 (71 lbs)
52.5x5x3 (115 lbs)

Pull Downs:
25x8 (55 lbs)
45x8 (99 lbs)

Rear Delt Flys:
5x10x3 (11 lbs)

Core work & myofascial release.

Weight is low on all.

Deadlifts were not difficult, but my knee pain is forcing me out of position & I am doing most of my pull w/ my lower back. I was scared to go heavier and injure myself.

Overhead presses were solid. Just feeling it out right now. Pressing w/ this bar is new to me, so i wanted to see how it felt. Not having a belt or incline bench puts a lot of strain on my back, so I had to keep it slightly lighter.

Can't go heavier on pulldowns. The rack has nothing to hold you down, unlike other racks with built in pull downs. I can't say enough about how much I hate this rack. It's a POS. Never buy what I have... Just junk.

Rear delts. Feel the burn, lol.




Subbing for this. A guy at my gym was doing a Sheiko cycle and it's no joke. I don't know if I'll ever run the programme myself, but will be keen to see the progress.


Sheiko really is no joke. I ran westside before that & never got much out of it. Sheiko pushed my squat from 441 (200kg) to 573 (260kg) in about 2 or 3 years. Bench broke 290 all the way to 335 (152.5kg) & deadlift went up from 455 to 484 (220 kg). The squat was full gear @ 440 to straps down on 573. I also gained weight, which I wasn't able to do w/ westside. I think the added volume at 80% worked better for me.


I found the heavy squats 2 times a week to be too much for my SIJD, as well as my recovery. I cut it out & made the 2nd heavy squat day an assistance type of day where I pick a different squat movement (SSB, Cambered squat bar, etc), some CG Bench Movement (straight bar, Swiss bar, curl bar, add chains or bands or both). The rest is assistance I can't fit in on other days.

Here's a short outline of what I'll be doing:
This is how I run the cycle normally

Day 1 (Saturday): Max squat, SSB GMs, GHRs, clock lunges (Might cut these out due to knee issues & they didn't do much)
Day 2: (Sunday): Max Bench, Heavy DB Press, Rowing movements, rear delts
Day 3: (Tuesday): Heavy Deadlift, Heavy overhead, Farmers, Shoulder work, Reverse Hypers
Day 4: (Thursday): Squat variation (Cambered, SSB, Front squat), CG Bench (straight bar, swiss, zig zag bar), Leg assistance, tricep work

When I get healthy, I'll see how this works for meet prep. I used to do cardio 3 times a week (just bike riding). I'll have to get back into that too, but no time now.

As much as most people will give me flack for it, I'm not running it normally. No Squat, bench, squat or bench, deadlift, bench or Bench squat bench. It's great set up that way, but the workout takes 3 hours. If you use gear, you're going to be a lot time setting up between each movement. I train alone, so setting up for each exercise takes time out of the routine & recovery. You'll see what I do change from crap to lots of heavy volume (total tonnage lifted) pretty quickly as I get healthy.

What I'm doing right now is just slightly easing back into my old routine w/ killing myself, re-injuring anything or getting ahead of myself. I ended up moving to another State, hating it, & returing to where I used to live. Life's been insane the past year & I wasn't able to lift. On top of that, all of my belongings are mold-contaminiated & I have to do a long & drawn out detox process to clean everything. That's why I'm not using my cambered squat bar or a few other goodies. I have to clean stuff up. I have a reverse hyper, GHR & dumbbells i need to clean. Besides that, I sold a lot of stuff because moving weights is costly when you pay movers. I'm overall lacking compared to my old set up. I had to scrap my old EFS rack as no one locally would buy it & I was short on time. I bought a texas strength systems rack & my god is this thing junk. Pieces (like the belt squat attachment) don't fit, the pull down has nothing hold the user in place, so I end up flying in the air lol. Racking weight pushes the rack backwards & it has 400 lbs stored on it. I'll be upgrading when I move. I need something that won't get me killed.

Synthetickiller
12-14-13, 5:50 pm
Week 1: Day 3
Accessory Squat/Bench

Weight: 214.6 lbs

SSB: Raw
30x5 (66 lbs)
85x3 9187 lbs)
95x3 (209 lbs)
105x3 (231 lbs)

CG Bench: Swiss Bar, Medium grip
15x10 (33 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
95x5 (209 lbs)
105x5 (231 lbs)

Push Downs: EFS V-grip
25x10 (55 lbs) Spheres
25x10 (55 lbs) Handles

Tricep extensions: EFS Mase
10
5x10 (11 lbs)

Curls: Zig Zag Bar
7.5x10 (15 lbs)
17.5x10x3 (38.5 lbs)

Synthetickiller
12-16-13, 11:36 pm
Week 2: Day 1
Squat

weight: 214.2

Squat: Raw
20x10x2 (44 lbs)
75x5 (165 lbs)
95x4 (209 lbs)
115x3x3 (253 lbs)
125x3x2 (275 lbs)

GMs: SSB
bar x5 (60 lbs)
47.5x5 (105 lbs)

Called it a day

Squats went very well. 275 was a shock. I wasn't sure my lower back could handle that yet.

GMs were a very surprising. 2 weeks to get weight on the bar for the movement is a huge improvement in my lower back health.


Week 2: Day 2
Bench

Weight: 214.0

Bench: Raw
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x4 (209 lbs)
115x2x5 (253 lbs)

Swiss Bar: Tricep work
75x5 (165 lbs) wide grip
95x5 (209 lbs) medium grip
95x5 (209 lbs) wide grip

DB Rows:
100s x10x2

Benching was solid. Muscle memory rocks. I go from 253 for a max single to doing doubles. Hopefully, triples next week.

Swiss bar was a nice change & went well. I need to get my dumbbells in the house to start doing that movement.

DB rows. I didn't expect my back to handle it. I only did 2 sets to ensure I wouldn't re-injure myself.

Synthetickiller
12-21-13, 8:12 pm
Week 2: Day 3
Deadlift

Deadlift: Raw
75x3x2 (165 lbs)
95x3 (209 lbs)
125x1 (275 lbs)
145x1 (319 lbs)

Stopped here. Back was warning me not to push it. Glad to be back pulling over 300. Now I need to get to 400+ & more volume (5 sets of 3)


Week 2: Day 4
Accessory Squat/Bench

Skipped. Plumming issue flooding my unit. Fun times....


Week 3: Day 1
Squat:

Squat: Raw
25x10x2 (55 lbs)
75x3 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
150x1 (331 lbs)
170x1 (374 lbs) PR w/o a belt (I never trained this way, so that's why)

Stopped here. Too heavy for my SI still. No injuries, but I'm unable to do assistance work today.

Synthetickiller
12-22-13, 3:46 pm
Week 3: Day 2
Bench

Weight: 214.6 lbs

Bench: Raw
20x20 (44 lbs)
25x20 (55 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
95x4 (209 lbs)
115x3x4 (253 lbs)
115x5 (253 lbs)

Bench: Swiss Bar
75x5 (165 lbs)
105x1 (231 lbs)

Nasty weather here today. Went from 80F to 50s. Going into the 30s tonight. Weather changes seem to affect my joints & my shoulders weren't happy.

Bench was solid despite feeling bad. 253x5 is a big considering i was at 253x1 a month ago. Gunning for 300+ x1

Hate to cut it short, but fearing injury pushed me to stop for today.

Synthetickiller
01-05-14, 12:04 pm
Had a big setback. Had to not do week 4 as I had the worst stiff neck I've had in a long time. This one involved nerve pain. It's still lingering.

Back to business.

I guesstimated my maxes for the last cycle (407/303/***) & set up my routine. I'm adding in a week 0. This follows a 5x5 set up as an "off week". I'm still nursing my back, so I wasn't able to do as much supplementary movements as I'd like.

Week 0: Day 1
Squat

Weight: 210.6 lbs

Warm up:
Part of Limber 11

Squat: Raw
25x10,5 (55 lbs)
75x5 (165 lbs)
85x5 (187 lbs)
95x5 (209 lbs)
105x5 (231 lbs)
115x5 (253 lbs)

Belt Squats
25x5 (55 lbs)
50x5 (110 lbs)
75x5 (165 lbs)
100x8 (220 lbs)

GMs: SSB
bar x10x2


Stopped here. I have to do (for now) belt squats before GMs. Belt squats seem to stretch my lower back into traction & help alleviate pain. I tried doing GMs before hand & I couldn't at all due to the pain. It makes a difference.

I wanted to add in GHRs & Reverse Hypers, but I'll get to it when I can handle more volume. I need to get in core work first.

ibnmahama
01-05-14, 1:38 pm
Are you running sheiko CMS-MS prep 2?

Synthetickiller
01-05-14, 2:23 pm
Heavily modified, but yes.

Synthetickiller
01-05-14, 3:58 pm
Week 0: Day 2
Bench

Weight: 214.2 lbs

Bench: Raw, Fat Grips
20x10x2 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
85x5x4 (187 lbs)

CG Bench: Zig Zag Bar
77.5x8x3 (170 lbs) Med, Close, Wide girps

DB Rows:
100s x10x3

Pull Downs: Triangle
25x10 (55 lbs)
50x10x2 (110 lbs)


This was more of a pump day. Fat grips really forced front delt activation. I wasn't expecting that.

Synthetickiller
01-08-14, 9:43 am
Week 0: Day 3
Deadlift/Overhead

Weight: 215.2 lbs

OHP: Swiss Bar
25x10 (55 lbs)
55x8x5 (110 lbs); Grips: Med, Wide, Close, Wide, Med

Had to stop here to deal with the land lord & run errands.

Malloy1344
01-08-14, 9:56 am
interested to see this routine unfold...... good stuff!

Synthetickiller
01-09-14, 7:34 pm
interested to see this routine unfold...... good stuff!

Thanks bro!

Just be aware that right now, I'm still deep into the rehab phase. Once everything gets solid, I'll state that & you'll see how I run Sheiko. I'm hoping maybe 1 to 2 more cycles & I should be set, rehab-wise.



Week 0: Day 4
Assistance Squat/Bench

Front Squat:
20x5 (44 lbs)
45x5 (99 lbs)
55x5 (110 lbs)
65x5 (143 lbs)

CG Bench: Swiss bar, Med Grip
20x20 (44 lbs)
45x10 (99 lbs)
75x8x4 (165 lbs)

GHR:
6x2 (slight push off)

DB Press:
75's x6, x8

Push Downs: full rom
25x8x2 (55 lbs)
25x8 (55 lbs) used Globes





Front squats were light because, for lack of a better term, I suck at them. I have a goal of getting them to 125kg by the end of 2014.
Bench was solid & semi-light.
GHRs were hard. Gotta get back to 5kg for 10 reps.
DB Presses were harder than they should have been. I'll keep working on it.
Push downs were full range, starting from arms above my head. Works well to hit both functions of the tricep. Holding the globes forces ridiculous contraction. I'll only use them from now on.

Synthetickiller
01-11-14, 10:19 pm
Week 1: Day 1
Squat

Weight: 215.2 lbs

Warm up:
My own version of Limber 11

Squat:
20x10x2 (44 lbs)
75x5 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
150x0 (331 lbs) add knee wraps. Back pain
150x3 (331 lbs) add knee wraps
150x3 (331 lbs) add knee wraps
150x3 (331 lbs) no knee wraps
150x3 (331 lbs) no knee wraps
150x0 (331 lbs) Back said no, so I backed off

GMs: SSB
Bar x6x2
50x6x3 (110 lbs) Held onto cage

Cut it short here. SI was not happy w/ the weight & volume. I'll have to work back to it. Wraps were odd. Strangulator warps have very little stretch. I need to get a pair of convicts or something else that's more elastic vs cast-like.

Squats were solid. A far cry what my best (best work sets were 230kg for triples), but I'm working back there. GMs work out fine. I could only handle plates on the bar while holding the cage for stability. I was able to get great hamstring activation. I have to gradually add in GHRs, Calf raises & reverse hypers.

No core work today. I should start that tomorrow.

Synthetickiller
01-12-14, 6:35 pm
Week 1: Day 2
Bench

Weight: ???

Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
95x3 (209 lbs)
115x3x5 (253 lbs) EASY

DB Press:
75's x10
100's x8
100's x8

Zig Zag Bar Press: Med Grip
57.5x8 (127 lbs)
77.5x8 (171 lbs)
97.5x8 (215 lbs)

DB Rows:
100's x10x3

Pull Downs: DD Handle
25x10 (55 lbs)
35x10 (77 lbs)
50x10 (110 lbs)

Tricep Press downs: V bar, globe grip. DROP SET, 15 sec rest
25x10 (55 lbs)
20x8(44 lbs)
10x10 (22 lbs)

Core Work...

Bench was easy. Weight is almost too light. I'll see how next week at 85% is. DB press is a huge improvement. I need plates now to get above 100 lbs each. Zig Zag Presses a great for a change & to get volume in. I'll build up this movement. DB Rows will need to be increased like DB Press as well. Pull downs & Presses are also working well. Overall, great first day back on bench.

Synthetickiller
01-14-14, 10:41 pm
Week 1: Day 3
Deadlift

Weight: ???

Deadlift:
75x5 (165 lbs)
95x1 (209 lbs)
125x3x4 (275 lbs) Stopped here. That's all my back could take

OHP: Swiss Bar
bar x10
45x5 (99 lbs)
55x5x5 (121 lbs)

Belt Squat:
50x10 (110 lbs)
100x10 (220 lbs)
120x10 (264 lbs) Equipment nearly failed. My TSS Rack is a POS. Never buy from him.

Seated Cable Rows: D Handle
25x10 (55 lbs)
50x10 (110 lbs)
70x10 (156 lbs)

Shoulder Super Sets:
Side Raises: 20s x10x3
Rear Delt Flys: 5kg x10x3

Cut it here. Deads will get better and much heavier as my core gets stronger. That's what's limiting me. Overhead will progress quickly with a 5x5 I think. Everything else was solid. I just need a good belt squat machine. TSS is complete junk. I need a new rack. My old EFS was 1000x better.

Synthetickiller
01-16-14, 8:52 pm
Week 1: Day 4
Accessory Bench/Squat

weight: ???

SSB: Close Stance
bar x5x2 (30kg)
80x3x2 (176 lbs)
90x3 (198 lbs)

CG Bench: Swiss Bar, med grip
bar x20 (15 kg)
45x10 (99 lbs)
75x5 (165 lbs)
95x5x3 (209 lbs)

Front Squats:
20x5 (44 lbs)
75x3x2 (165 lbs) These are HARD!

DB Press:
75's x15,10

GHR:
8x3 (push offs)

Pull Downs: Swiss Bar, Supersets
50x10,10,8 (wide, medium, close) (110 lbs)
35x8,8,8 (wide, medium, close (77 lbs)

This workout was to set the pace for assistance day & focus on upperback strength along w/ bench & lockout. Not much to discuss other than the squats need to progress 10 kg to 20 kg over the cycle. Bench needs to increase too. DBs need to increase in total volume.

Synthetickiller
01-19-14, 2:02 pm
Week 2: Day 1
Squat

Weight: ???

Squat:
20x10 (44 lbs) add power pants
75x3 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
160x2x5 (352 lbs) Should have been 150kg for triples again, but I made a mistake. Still productive. Increasing the weight is actually a better transition for my rehabd

GMs: SSB, held onto rack
bar x5
50x5 (110 lbs)
80x5x3 (176 lbs)

GHR:
8,8,8 push offs

Synthetickiller
01-19-14, 7:09 pm
Week 2: Day 2
Bench

Weight: ???

Bench: Raw
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x4 (209 lbs)
120x2,2,2,2,3 (264 lbs) easy

DB Press:
75's x10
100's x10,10

Zig Zag Press: Med Grip
57.5x8 (127 lbs)
77.5x8 (171 lbs)
107.5x6 (237 lbs)

DB Rows:
100's x8
100's x8
100's x20

Pull Downs: Swiss Bar
50x8 (110 lbs) Wide
60x8 (132 lbs) Wide
70x6,6,6,6 (154 lbs) Wide, Wide, Med, Narrow
50x8,8 (110 lbs) Med, Narrow (drop set) Burnt out & stopped.


Good workout. Bench was too easy. Could have been 125kg. DB presses are much stronger now. 30 reps w/ 100s were hard, but managable.
Rows were solid & I'll keep up the high rep stuff. Same w/ Pull Downs. I might move Tricep pushdown to another day. Maybe on overhead press to give my shoulders a break.

Synthetickiller
01-23-14, 10:08 pm
Week 2: Day 3
Deadlifts

Weight: ???

Deads:
75x3 (165 lbs) add power pants
95x1 (209 lbs)
125x3x2 (275 lbs)
145x1x2 (319 lbs)

Still can't get 319 for a double. It's just going to take more time to rehab, but at least I can pull 3 plates still.

Week 2: Day 4
Accessory Bench/Squat

Weight:???

Oly Squat: SSB
bar x5x2 (30kg)
80x3 (176 lbs)
90x3 (198 lbs)
90x5 (198 lbs)

CG Bench: Swiss Bar
bar x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
95x5 (209 lbs)
95x5 (209 lbs)
100x5 (220 lbs)

Front Squat: CSB
bar x5 (66 lbs) bar hits my throat & can't breath

CSB: Medium Stance, high bar
bar x5 (66 lbs)
80x5 (176 lbs)
100x5 (220 lbs)

Tricep Push Downs: V Bar Globes,
50x10
70x10
drop set (15 sec rest)
60x10
50x10
40x8
30x8

Fat Curl Bar
bar x10 (15 lbs)
35x10
55x10
Drop Set: 15 sec rest
75x8
55x8
35x8

Burnt out stopped here.

Solid workout. Working up on squat volume will help. I'll keep moving the weight & volume up slowly. CSB for oly squats is impossible. The bar rests against my throat. High bar was alright. I'll use that for now with a medium stance. All other work was solid.

Synthetickiller
01-25-14, 6:57 pm
Week 3: Day 1
Squat:

Weight: 214.2 lbs

Squat:
20x10 (44 lbs) add power pants
75x3 (165 lbs)
95x3 (209 lbs)
125x3 (275 lbs)
160x3x2 (352 lbs)
170x2x2 (374 lbs) didn't do 3rd set due to back pain.

GMs: SSB, held onto rack
bar x5
50x5 (110 lbs)
70x5 (154 lbs)
90x5x2 (198 lbs)

GHR:
8,8 less of a push off. Can fall all the way without catching myself. Big improvement.

Squats are solid, 170kg for 2x2 is a large improvement too, despite skipping the 3rd set. GMs & GHRs are getting stronger. Skipped calves due to lower back pain.

All in all, I'm happy w/ my progress.

Synthetickiller
02-08-14, 10:18 pm
Week 3: Day 2
Bench

Weight: ???

Bench: Raw
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x4 (209 lbs)
120x2,2(264 lbs) easy
125x3 (275 lbs) easy
125x5 (275 lbs) I was probably good for 6 reps.


Stopped here. Felt really run down & achy. I think if I felt normal, I could push 275x8.

No more posts. Took the rest of the week off. The weather changes we had were terrible. 70F to freezing rain a few days is not normal here.

Woke up Saturday to squat, something at the top of my thoracic spine felt like a release & I had a terrible ache which immediately because a stiff neck. I am posting this a week later. It's still not 100%. No maxing, again.

I should be starting the week 0 tomorrow & just combining day 1 and 2 or something.

I'm guestimating my maxes around 407 / 308 / 352. If I can get my core back up to snuff, I'll put 100 lbs back on my deadlift in a 4 to 5 cycles.

This cycle is all about core work, staying healthy & finally getting in actual maxes.

Synthetickiller
02-10-14, 4:33 pm
Squat
Week 0: Day 1

Squat:
bar x5x2 (44 lbs)
75x8 (165 lbs)
75x8 (165 lbs)
85x8 (187 lbs)

Easy, good burn. Just light stuff. Plan on working towards "heavy" eights as these cycles progress. The sets of 5 before were too "close" to triples. I'd rather really push for reps & infuse the muscle with blood. Just a little shock to the CNS.


Bench
Week 0: Day 2

Bench:
20x20 (44 lbs)
20x10 (44 lbs)
Drop set: used 10 lbs plates so all weights are in lbs
175x8
155x8
135x8
115x10
95x10
75x10

54 total reps. Only rest between sets was to remove plates. Big pump, lol. Feels good to get blood into all parts of the muscle. I might end up adding this in at the end of bench workouts.

Synthetickiller
02-15-14, 9:11 pm
Week 1: Day 1
Squat

Squat:
bar x5x2 (30kg / 66 lbs) add power pants
80x5 (176 lbs)
115x4 (253 lbs)
135x2 (297 lbs)
155x3x5 (341 lbs) easy

Belt Squat:
50x8 (110 lbs)
75x8 (165 lbs)
102.5x10 (225 lbs)
125x10 (275 lbs) easy. My rack probably can't handle much more.

GMs: SSB
bar x6 (30kg/66 lbs)
50x6 (110 lbs)
80x4 (176 lbs)

Core work...


Quit. Tested out a prototype Iron Wolfe SS Squat bar. It's a beast. I want the final version. Amazing for low bar. It won't budge.

Squats went well. Much easier than expected. I need to have a dedicated belt squat machine built. GMs were still done holding onto the rack. I hope to get core work up to a point that I can do them w/o support.

Synthetickiller
02-16-14, 7:38 pm
Week 1: Day 2
Bench:

Bench:
bar x20, 10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
125x3x5 (275 lbs) not bad!

DB Press:
100s x8
100s x8
120s x5

Bench: Drop set; Iron Wolfe SS Prototype Bar
155x10
135x10
115x10
95x10 Big pump, lol

DB Rows:
100s x10
130s x10
150s x0 (back didn't feel up to it)

Tricep Push Downs
25x10
50x10
Drop set:
75x10
50x10
25x10

Good workout. 275 is easy for triples now. Taking the chance & jumping up 5kg this cycle was the right decision.

Synthetickiller
02-18-14, 6:39 pm
Week 1: Day 3
Deadlift/OHP

Deadlift:
75x3 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x3 (319 lbs)

OHP: Zig Zag Bar
Bar x10 (15 lbs)
65x5
90x5
120x5x5

Zercher Squats: CSB
bar x5 (30kg/66 lbs)
80x5x3 (176 lbs)

Quit here. Back was burn out & slightly tweaked. Finally did a multiple rep set with over 300 lbs. OHP went well & bringing back zerchers will build core strength & should help my deadlift, especially my upperback strength.

Synthetickiller
02-20-14, 9:37 pm
Week 1: Day 4
Squat/Bench Assistance

Oly Squat: SSB
bar x5x2 (30kg/66lbs)
80x3 (176 lbs)
90x3 (198 lbs)
100x3 (220 lbs)

CG Bench:
bar x20
45x5 (99 lbs)
75x5 (165 lbs)
100x5x3 (220 lbs)
100x5x2 (220 lbs) add fat grips

GHRs:
6,6,6

Curls:
40x8
50x8
60x8
70x8

Cut it here.

Finally able to squat 100 kg atg. Felt good, despite my SI hurting. GHRs actually stopped the pain altogether. CG Bench was easy. I plan on making 5kg jumps her workout, so starting at 220 and finishing around 115kg possibly (253lbs) we'll see. 242 is the goal w/ anything being a bonus. Curls are just to balance out the arms.

I'll figure out how to add in more lifts & balance everything out as I can increase volume.

Synthetickiller
02-23-14, 11:02 pm
Week 2: Day 1
Squat

Squat:
25x10x2 (55 lbs)
80x5 (176 lbs)
100x0

Right knee had a terrible shooting pain, so I quit before any chance of injury.

Week 2: Day 2
Bench

Bench:
barx20x2 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
132.x5x2x4 (292 lbs)
132.5x5 (292 lbs)

Ran out of time. Can't believe I got 6 reps w/ 125kg and now 5 w/ 132.5 kg. I should be good for at least 145kg+, but we'll see. Most sets felt heavy, but after the 2nd set, my body started getting used to the heavier weight on the worksets.

Synthetickiller
03-01-14, 10:35 pm
Week 2: Day 3
Deads/OHP

Deads:
75x3 (165 lbs)
125x1 (275 lbs)
147.5x0 (324 lbs) Back just couldn't handle it

OHP: Zig Zag Bar
20x10x2
70x5
120x3
125x3
130x3
135x3
140x3
145x3
150x3
157.5x3 (excuse to use my 1.25 lbs plates)




Week 3: Day 1

Squat:
27.5x5x2 (60) add briefs
82.5x3 (181 lbs)
102.5x3 (225 lbs)
132.5x1 (292 lbs)
162.5x2 (358 lbs)
172.5x2 (380 lbs)
187.5x2 (413 lbs)

Standing GMs: SSB
bar x5 (30kg/66 lbs) holding onto cage
bar x5 (30kg/66 lbs) not holding onto cage
50x5 (110 lbs) not holding onto cage

Stopped here. Finally repped over 400 lbs again. Small milestone in my recovery.

Synthetickiller
03-03-14, 12:22 am
Week 3: Day 2
Bench

Bench:
20x20 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
110x3 (242 lbs)
132.5x3x5 (292 lbs)

Stopped here.

Work sets are read as 3 reps x 5 sets.

Quit as my joints were bothering me even before lifting. Just felt off today. I think it's partially a weather front passing through & my body still not used to heavier weights yet & my joints are letting me know loud & clear.

Still a solid session & should set up for a decent 1RM. I want at least 145kg, but we'll see if I can actually warm up effectively to hit that or more.

Synthetickiller
03-10-14, 1:23 pm
Skipped Week 3: Day 3/4

Week 4: Day 1
Squat:

Squat:
30x5x2 (66 lbs) add inzer power pants
80x3 (176 lbs)
100x2 (220 lbs)
130x1 (286 lbs)
150x1 (331 lbs)
170x1 (374 lbs)
185x1 (407 lbs)
200x1 (441 lbs)

Finally hit double body weight since coming back to training. The weight wasn't hard. I just need more core work to stop psoas activation & cut down on pain. I think I have a shot at getting back to 500 again.

Week 4: Day 2
Bench:

Bench:
20x10x2 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x3 (209 lbs)
110x2 (242 lbs)
125x1 (275 lbs) sorta heavy
135x1 (297 lbs) heavier, but felt easier to move
145x1 (319 lbs) felt like 135
150x1 (331 lbs) almost tied an all time PR (152.5kg) slight effort vs 145kg

I felt good to try 155kg, but decided to leave some left for an all time PR next cycle. I'll probably aim for 155kg - 157.5kg. Probably the easiest 150kg I've ever pressed.

I'm just starting to feel like my old self, if only slightly, it's there for the first time in over a year .

Synthetickiller
03-22-14, 10:26 am
Forgot to log my workouts

Week 4: Day 2
Bench

Bench:
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) pauses start here
95x3 (209 lbs)
110x2 (242 lbs)
125x1 (275 lbs)
135x1 (297 lbs)
145x1 (319 lbs) Felt like 135 lb
150x1 (331 lbs) Easy, but slight strain

Easy max effort workout. 152.5kg is an all time PR. I'll break that next cycle.

Week 4: day 3
Deadlift

Deadlift:
75x3x2 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x1 319 lbs)
165x0 (363 lbs)(miss just off the ground)
165x1 (363 lbs)

165kg should be easy. I should be closer to the 200kg mark, but my back is still the issue. Mostly mental preparedness made me miss the first attempt at 165. Gaining focus & pulling through what I thought would be an injury made the lift go smoothly.

Ended this cycle w/ 200/150/165. Not horrible considering I'm still in rehab mode. 515/1135 for a total is pitiful for me though, lol.

550kg+ / 1223 lb+ total is a realistic goal this cycle if I keep progressing.

Synthetickiller
03-22-14, 2:59 pm
Week 1: Day 1
Squat

Squat: Low Bar, Iron Wolfe SS Prototype
30x5x2 (66 lbs) add power pants
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308 lbs)
160x3x5 (352 lbs) Pain, but had no doubt about finishing my work sets

Belt Squats:
215x10x3

Standing GMs: SSB
bar x6 (60 lbs) gripping the rack
32.5 x6 (71 lbs)
52.5 x6 (115 lbs) 4 fingers
52.5 x6 (115 lbs) 3 fingers
52.5 x6 (115 lbs) 2 fingers
52.5 x6 (115 lbs) 1 finger
52.5 x6 (115 lbs) no fingers (painful, but managed to stabalize)

GHR:
8,8,8 (lots of push off power; weak)

Calf Raises: SSB
102.5x10x3 (225 lbs)


That's it. Called it again. Will update if I do core work. Solid workout. Getting back to my usual volume. Working through the pain is hard, but I'm making progress. My hamstrings are destoryed. :D

Synthetickiller
03-23-14, 7:59 pm
Week 1 : Day 2
Bench:

Weight: 221.2 lb

Bench:
bar x20 (44 lbs)
25x10 (55 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
95x4 (209 lbs)
112.5x3 (248 lbs)
127.5x3x5 (281 lbs)

DB Press:
75's x10
100's x10
125's x4

DB Rows:
100x10
100x10
100x20

Pull Down: Swiss Bar, widest grip (all in lb)
80x10
105x10
130x10
155x10

Starnes Hex Press:
45's x10x2

Had a big lunch before lifting. Felt sluggish the entire workout. 281 for triples wasn't bad, but not the best either. DB Presses felt a little off. 125 lbs DBs are hard to load up by yourself & takes a lot of energy before ever pressing. Pull downs felt good &good volume. Starnes Hex presses will murder your pecs. I expect to be very sore tomorrow.

Synthetickiller
03-25-14, 10:53 pm
Week 1: Day 3
Deadlift/OHP

weight: 221.2 lb

Deadlift:
75x3x2 (165 lbs)
95x1 (209 lbs)
135x3x3 (297 lbs)
137.5x3 (303 lbs) easiest pull/set

OHP: Swiss Bar
20x10 (44 lbs)
45x5 (99 lbs)
47.5x5 (105 lbs)
50x5 (110 lbs)
52.5x5 (116 lbs)
55x5 (121 lbs)
57.5x5 (127 lbs)
60x5 (132 lbs)
62.5x5 (138 lbs)
65x4 (143 lbs) (failed on 5th rep) (44 reps, excluding warm ups)

Zercher Squats:
Bar x5 (66 lbs)
85x3 (187 lbs)
95x1 (209 lbs)

Quit. Horrid head ache at this point. Deadlifts got better as the sets progressed. Core strength is increasing. I should be getting closer to 185/407 in 2 cycles, I hope. 137.5kg was faster/lighter than the previous 3 sets. Most of my deadlift issues are still SIJD, but also in my head. OHP was just trying to figure out where I stand on sets of 5. I can probably get 150x5 fresh. Overall volume for that movement was good. Decreasing reps, increasing weight over the cycle. We'll see where it goes. Zerchers are awesome. The increased weight is a huge improvement. I need some p*ssy pads to help. I only got 1 rep w/ 95kg b/c the bar kept shifting.

Synthetickiller
03-29-14, 8:28 pm
Week 1: Day 4
Bench/Squat accessory

OOP Squat: SSB
Bar x5x2 (65 lbs / 30kg)
bar x5 + blue bands
80x1 + blue bands (176 lbs) SI did not like this
50x1 (110 lbs) back said to call it for a day

CG Bench: Swiss Bar, medium grip
20x10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
105x5x3 (231 lbs)

Belt Squat:
205x10
260x10
260x10

Called it a day. Out of Position Squats are very hard. I'll slowly work up to this over time. This set up w/ bands is a glute/hip killer. Locking out deadlifts & squats will be a breeze. I really need chains & something besides belt squats to work on the bottom end of the squat. Swiss bar presses went smoothly. Huge jump from the last time I used it, 10kg. Hopefully I can press 125kg x1, but the end of the cycle.



Week 2: Day 1
Squat

Squat:
30x5x2 (66 lbs) add titan super centurion (no straps)
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308)
160x3x5 (352 lbs) easy

Belt Squat:
205x10
260x10x2

Standing GMs: CSB
bar x5x2 (30kg)
52.5x5 (115 lbs)
82.5x5 (181 lbs)

[]GHR:[/u]
8,8,8

Squats were easy. The new suit doesn't help as much as you'd think. I need either straps up or a belt to get any real carry over. It's much easier to put on, will last longer & is just more comfortable.

Belt squats still help. I stood on 10 lb plates (2 rows thick) & got much better ROM. I'll continue this way for as long as I can till I get a machine built.

GMs w/ a CSB fixed the issue I was having w/ back pain. The bar doesn't target the anterior chain of the back, so my posterior chain isn't as taxed due to the movement. I was able to load it higher than the SSB. I'll continue to use this method till I can go heavy & eliminate SI pain. One step at a time, but making huge progress.

GHRs were solid & felt better. Less push off. I'll get back to no assistance soon.

Synthetickiller
04-03-14, 6:55 pm
Week 2: Day 2
Bench:

Bench:
20x20 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs)
95x4 (209 lbs)
112.5x4 (248 lbs)
136x2x5 (300 lbs, really 299.8 lb, lol)

Cut it off there. 52 lbs is too much of a jump. Felt burnt out/achy. Shut it down.

Week 2: Day 3
Deads

Deads:
75x3x2 (165 lbs)
95x1 (209 lbs)
125x1 (275 lbs)
145x2 (319 lbs)
160x1 (352 lbs) (wanted 2 or 3)

Cut it short here. Ran out of time. More AC issues. Everyday it seems. 319 felt solid. I was hoping 352 would at least be repped out, but I'm happy to get this far in my rehab. I'll try 170/175kg on week 4. 175kg is the goal. I need 407 at least, again.

Week 2: Day 4
Squat/Bench Accessory

OOP Squat: SSB
bar x5x2 (30kg/66lb)
bar x5x2 (30kg/66lb) + blue bands
55x3 (121 lbs)
70x3 (154 lbs)
80x3 176 lbs) PR for this movement

This is hammering the posterior chain (glutes especially) like no other.

CG Bench: Swiss bar
20x20 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs)
107.5x5 + 12kg chain (237.5lb + 26.5 lb chain)
112.5x3 + 12kg chain (248 lbs + 26.5 lb chain)
112.5x4 + 12kg chain (248 lbs + 26.5 lb chain)

Got that extra rep, but wasn't able to get 5,5,5 on these.

GHR:
8,8,8

Hamstrings were destroyed.

Triceps Push Downs: Grip on Globes
25x8
50x8
75x8

Good session. I need more chains, but it's enough till I get a 44 lb set.

Synthetickiller
04-05-14, 3:35 pm
Week 3: Day 1
Squat:

Squat:
20x5x2 (44 lbs) add briefs
80x5 (176 lbs)
100x5 (220 lbs)
120x4 (264 lbs)
140x3 (308 lbs)
160x3x2 (352 lbs)
180x2 ( 396 lbs)
180x3 (396 lbs)
180x5 (396 lbs)

Belt Squats:
200x8
200x8
225x10

Standing GMs: CSB
bar x5 (30kg/66 lbs)
55x5 (121 lbs)
85x5x2 (187 lbs)

GHR:
8,4

Squats went very well. 396x5 is just what I needed to start feeling like I used to. Only 100 lbs to go before I get to my old prime. Hoping for 451/462 easily. If everything goes well, 473 might go for a ride. Not sure yet.

Belt squats were solid. More so, just good rehab.

GMs are still a work in progress, but they are moving along just fine.

GHRs hurt, so I quit. No need to re-aggravate the injury.

Solid session.

Synthetickiller
04-15-14, 2:25 pm
Week 3: Day 3 & 4: Skipped

Week 4: Day 1
Squat:

Squat:
bar x5x2 (55lbs) add suit bottoms
80x5 (187 lbs)
100x 3 (220 lbs)
130x3 (286 lbs)
150x1 (331 lbs)
180x1 (396 lbs)
205x1 (451 lbs) All time Pr for just suit bottoms
220x1 (484 lbs) add belt (lever not tightened down)

Still too "fat" to tighten the belt. Would have given more support. The support is what my lower back needed as the weight being 450 was getting too heavy since I've been neglecting core work. 220 was either at or a hair below parallel. Felt below, but not 100% on that.

Week 4: Day 2
Bench

Bench:
20x20,10 (44 lbs)
45x10 (99 lbs)
75x5 (165 lbs) Pauses start here
100x3 (220 lbs)
110x2 (242 lbs)
130x2 (286 lbs)
142.5x1 (314 lbs)
155x1 (341 lbs) All time PR.
160x1 (352 lbs) All time PR.

Finally broke tree-fiddy. Weight gain has it's benefits, lol. 341 was a smoke show. Very very light. Looked like 135. 352 felt a lot heavier. I don't think I was as focused because I had already hit an all time PR.

I used a belt on 341/352. It gives my back a break & helps to arch harder.

Week 4: Day 3
Deadlift:

Deadlift:
75x3x2 (165 lbs) add suit bottoms
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs) solid
185x0,0 (407 lbs)

Looking bad as I write ths, 76 lbs is a big jump. Probably not the smartest thing to do. Then again, the strength is there. It's more of a core issue w/ back rounding. I cracked the 2nd attempt off the ground easily, but once it was a few inches up, I was SOL. I felt out of position & didn't want to chance blowing a disc. I should get 407 next cycle. Can't win them all, but it's still progress.


Had a decent 4 week cycle overall. Again, not the best, but until I am typically pain free, for the most part, I consider this still a rehabing phase, even with an all PR bench. 484 is a solid place to be, all things concerned. I've moved my squat from 363 to 484 (with equipment mind you) & bench from 253 to 352 in 3.5 months. Muscle memory & 30 bs of weight gain have helped my improvement and leverages dramatically. Deadlift is still lagging behind, but will be fixed with core work & back work.

I'll be focusing on core work starting today (going light) through the off week & get more aggressive as the next cycle moves on.

I need to increase my back work. I should start to be able to focus on making this routine 90% or something closer to what I used to do. We'll see.

Synthetickiller
04-26-14, 3:06 pm
Week 1: Day 1
Squat

Squat:
30x5x2 (66 lbs)
80x5 (176 lbs)
115x5 (253 lbs)
135x4 (297 lbs)
160x3 (352 lbs)
180x3x5 (396 lbs)

Belt Squat:
230x20
230x26 (standing on 25 lb plates)

GMs:
bar x8
45x5 (99 lbs)
65x5 (143 lbs)

GHR:
8,8,8 (last 2 sets had 3kg / 6.6 lb chain)

Done.

Had issues with squatting. My right knee tracked in during my first heavy set w/ 180kg. Corrected it mid squat & focused on driving my knees out; it caused no injury, luckily.

Belt squat went well for the first time trying to get more of a pump/traction out of it than just 3 sets of 10.

GMs & GHRs went normally well. I left some in the tank as it's the first week back.

Synthetickiller
04-27-14, 9:48 pm
Week 1: Day 2
Bench

Bench:
20x10x2 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) Pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs)

DB Press:
100s x5
120s x8

DB Rows:
100s x10
130s x10 used straps
160s x0 Back didn't feel up to it

Decline Flys:
10s x10
22s x20
22s x20

Seated Rows:
55x10
120x10
145x10

Curls: Curl Bar
20x10
30x10
40x20
Drop set:
40x16
30x16


Productive workout. Pauses were not the best, but still good. 286 feels fine. 303 for doubles seems about right for week 2, so I think I'm on track. DB presses are better. I don't feel I need 3 sets, 2 being warm ups. I may end up doing a lighter 3rd set in the future for 10-20 reps. Not sure.

DB Rows were great. I still have to get in more core work. 130 felt really good. 160s were there, but my back was telling me no, so I cut it short there. Seated rows went very well too. I'm new to doing them since I finally have access, so I'm using this as a way to guestimate where I should be. I need a final set of 20 reps or so to really hit my back hard.

Flys went fine. So did curls. Big pumps from both. I'm new to working to try and get a pump as well, but I've noticed my back benefits from volume vs very heavy weight for 5 reps. Unfortunately, I don't respond to very reps all the time, but that should give me body a slight break & hit different fibers, so this should be a win win. I'll have to see.
30x

Synthetickiller
04-29-14, 10:52 pm
Week 1: Day 3
Deadlift/Overhead Press/Shouldres

Deadlift:
75x3x2 (165 lbs)
75x3 (165 lbs) + 63 lbs chain
95x3 (209 lbs) + 63 lbs chain
125x3x4 (275 lbs) + 63 lbs chain

Overhead Press:
20x5x2 (44 lbs)
45x5 (99 lbs)
55x5 (121 lbs)
149x5
160x4 All time PR
Drop Set: 30 total reps; no rest between sets.
145x5
125x5
105x5
85x5
65x5
44x5

Zercher Squats: CSB

bar x3 (30kg/65 lbs)
55x3 (121 lbs)

Side Raises: no rest
10s x10
10kgs x10 (22 lbs)
10s x10


Stopped. Deads went extremely well. I want to say the chain is about 50 lbs at the top, so 325 at the top. 12 reps total is a good workset volume for me. I'll take it. All previous workouts this year were 3 to 6 total reps for work sets.

Overhead presses were great as well. Working up to 160x4 is an all time PR. I was hoping for 5. It'll still take time to get to 180x1 for a PR w/o leg drive. The drop sets burnt my shoulders out beyond belief. Side Raises helped enforce the burn even more.

Zerchers went poorly. I tried out a squat pad that was too thick & it puts the bar too far out of position & caused the movement to be more arm work than core/posterior work. I just need to buy some cheap pads. That's the best option.

I wanted to do more volume, but I still have to see how my SI reacts to this much work. So far, no pain.

Synthetickiller
05-01-14, 7:32 pm
Week 1: Day 4
Accessory work:

Weight: 220.0 lb

OLY Squat: SSB
Bar x5 (60 lbs)
52.5x5 (116 lbs)
82.5x5 (181 lbs)
102.5x3 (225 lbs)
132.5x1 (292 lbs)

CG Bench:
20x10 (44 lbs)
20x10 (44 lbs) + 63 lbs chain
45x5 (99 lbs) + 63 lbs chain
75x5 (165 lbs) + 63 lbs chain
85x5 (187 lbs) + 63 lbs chain
95x5 (209 lbs) + 63 lbs chain
105x5 (231 lbs) + 63 lbs chain
Drop set:
75x5 (165 lbs) + 63 lbs chain
75x5 (165 lbs) no chain

Stopped here. My back was fried. OLY squats were great, but this movement fries my back. Forced me to not do more leg/back work.

CG work was great. Chains need a small adjustable leader chain. All 63 lbs of chain are off the ground before the top, even with 2 25s and a 10 sacked. Not enough chain was simply dumped. I'd say half the chain or more was not deloaded. Makes for a good stability work.

I'd have liked to push forward, but it was time to call it quits.

Synthetickiller
05-18-14, 11:33 pm
My back was burnt out from Week 1 Day 4 Oly Squats. Ended up taking 2 weeks off. Made a semi come back.

Reboot:

Week 1: Day 1

Squat:
25x10,5 (55 lbs) add suit bottoms
80x5 (176 lbs)
115x5 (253 lbs)
135x4 (297 lbs)
160x3 (352 lbs)
180x3 (396 lbs) Stop here, back was fried:

Belt squats:
228x10,18

Stopped here. Back was too far gone, but better than 3 weeks ago.

Week 1: Day 2

Bench:
20x10,10 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs)

DB Press:
100s x5 (average band around back, high tension at top)
120s x7
75x10 (average band around back, high tension at top)

DB Rows:
75s x10 (Could feel my back twitch, so I cut it off)

Seated Rows:
55x10
87x10
120x10x2

Cut it here. Burnt out, joints hurt. Bench wasn't great, but wasn't terrible. I rarely feel good after a 2 week layoff, so this was about as productive as it'll get for the first week.

Synthetickiller
06-07-14, 4:22 pm
Felt awful after that workout & took a week off. Seems to have helped.

Week 1: Day 1
Squat

Squat:
30x5x2 (66 lbs) Raw
80x5 (176 lbs)
115x5 (253 lbs) Add suit bottoms
135x4 (297 lbs)
160x3 (352 lbs)
180x3x5 (396 lbs)


GMs:
SSB x8, x10 (60 lbs)
bar x6
45x6 (99 lbs)
75x6x2 (165 lbs)

GHR:
8,8,8 (last 2 sets had 3kg / 6.6 lb chain)

Tried squatting last week & could only handle 4 sets of 180kg.

Much less pain than recently. 180kg was solid, felt very easy. Even easier than w/ a belt like last week. GMs were also better. GHRs need work, but it's been basically 3+ weeks since I've done GHRs.

Synthetickiller
06-08-14, 10:11 pm
Week 1: Day 2
Bench

Bench:
20x10,10 (44 lbs)
50x10 (110 lbs)
80x5 (176 lbs) pauses start here
100x4 (220 lbs)
115x3 (253 lbs)
130x3x5 (286 lbs) brought grip in to ring vs middle. Better speed & power

DB Press:
100s x5
120s x8

Bench Press for reps:
75x15 (165 lb) Chest was pumped like crazy


DB Rows:
100s x20 (Could feel my back twitch, so I cut it off)

I've been closer to a month since I've been able to get a better workout in.