Obtaining Raw Elite at 165/181

[xRequiem]

Bench Press
275x1
305x2
300x1
300x2
225x12

OHP
135x3
155x6
175x4
155x7

Clean Grip Press
145x4
145x4
Body Weight Dips
x8
x8

Incline DB Flies
20x10
30x10
40x8
40x8
40x8

Dips
45x8
90x8
45x25 (weight fell of on 10)
45x20

Reverse DB Flies
15x10
15x10
15x10

Alternating Db Curls
25x10
30x9
35x9

Distracted on bench by two guys bombarding me with questions. Oh well got some decent work in.

[xRequiem]

Squats
455x1
480x4
480x5
480x4

Beltless Pause Squats
405x2
405x3
405x3

Paused GM
135x12
135x12
135x12

Ab wheel
x8
x8 ouch no
HLR
x8

Calf Raises
135x20
135x20

back down to 189 schweet

depth was fantastic today

[xRequiem]

Comp Bench
275x4
275x4
275x5
300x1
300x2

Wide Grip Bench Press
225x5
235x5
245x5

OHP
135x3
155x5
155x8

Tricep Kickbacks
20x8
25x8
30x8
35x8
20x10
20x10
20x10

Incline DB Fliess
25x10
35x8
40x8
50x8

Seated Lateral/Frontal DB Raises
10x10
10x10
10x10
15x10

Reverse Db Flies
2x20

[xRequiem]

Sumo deadlift
505x3
525x3

Conventional deadlift
405x2
405x5

Paused beltless front squat
275x3
275x3

Bb rows
185 2x5
185 2x8

Tbar rows
Curls
Kcc
Cable rows

Blegh

[xRequiem]

Comp Bench
195x8
195x8
195x8

OHP
155x5
155x5
155x5

Paused DB Press
50x8
70x8
70x8
45x15

Concentration Curls
4x10

DB Flies
4x12
Alternating DB Curls
4x10

Lateral Raises
3x10
Front Raises
3x10
Tricep Extension
3x15
Hammer curl
3x10

just a light day on bench. moving squats up to tomorrow cuz im driving to waco for PTA info session and lifting at a pl gym.

[xRequiem]

Squats
405x1
455x1
500x3
500x3

add wraps for poverty time
500x1 ghey
525x1 ghey ass

Pause Squats
365x5 no belt no sleeves
365x5
365x5

GM
155x8
155x8
155x8

DB Shrugs
4x15

Birddogs
3 sets

Lat pulldown
3x15

15 minutes on cycle. 3 miles and approx 100 calories

poopsie. did this a day early so i get an extra day between my dl emphasis lower session.

[xRequiem]

camera was on floor but i think the first two were either borderline or little high last one was beautiful

[xRequiem]

Competition Bench
285x4 PR
285x3
295x3 PR

OHP
155x1
185x1
Notes: failed second rep. my elbows collapsed and I dropped/caught the bar on my bicep. goal was 185 3x3 scaling back next week

Incline Db Flies
5x15
Tricep kickbacks
5x15
Db Front raise
5x15
Strict DB curl
5x15

Incline DB Press
3x12
Reverse DB Flies
3x15
Tricep extension
3x15 1x20

bench prs, lethargy and achey elbows. all in all i'll take it. really think im setting myself up for a 325+ bench here in 4 weeks. frustrated about the lack of dip/ohp volume.

[xRequiem]

Sumo Deadlift
455x1
525x2
550x2 PR
failed 3rd rep on 550

SLDL
315x5

Oly Pause Squat
315x3
315x3
315x3

Standing Cable Row
4x15
Straight arm pulldown
4x15

ab machine
3x15
ez bar curls
3x12
face pulls
2x15
seated cable row
2x12

just wasn't feeling the pump movements tonight. pulls and squats sucked too. need to work on my hips before I tear something

[xRequiem]

Paused DB Bench Press
20x8
40x8
60x8
70x8
80x8
DB Flies
20x8
20x8
20x8
20x8
20x8

Paused Incline DB Press
40x10
40x10
40x10
40x10
Paused Seated Front Raises
10x10
10x10
10x10
10x10

Hammer curls
40x6
35x8
35x8
35x8
Tricep Extensions
35x15
35x15
35x15
35x15

Standing Alternating DB Curls
20x10
15x10
15x10

BW 191 down 4-6lbs over my more recent weight

Ghey. So many people there. Got this done in 45 which was the goal and to give my elbows a break.

[Smolovicus]

pissening baddybalder training

we're all witnesses

[xRequiem]

haha that was a deload session

Squats
455x1
520x3

GMs

Front squats

blegh. some fan boy wanted to work in with me ended up changing from my weights to 205. couldnt get focused due to the influx of form and nutrition questions.

[xRequiem]

[xRequiem]

Comp Bench
300x1
300x1

Then I threw some **** around and created a scene and left

[xRequiem]

Sumo Deadlift
405x5
405x3

Paused DB bench press
40x10
50x10
50x10
50x10

db flies
20x12
20x12

db rows
50x10
50x10

straight arm pull downs
1x10

low cable rows
2x10

face pulls
3x15

bunch of 1 and 2 sets because everything felt "stupid". just getting some work in to try and cure the suicide thoughts from severe cns fatigue.

not maxing next week either. no point. im burnt out. going to do a 4 day full body for a bit then try peaking 8 weeks out. 12 weeks is too much.

[xRequiem]

2ct Pause Squats
315x3 @ 6
365x3 @ 7
405x3 @ 8

Comp Bench
195x3 @ 7
235x3 @ 8
245x3 @ 8

Spoto Press
135 2x8

3 set of bird dogs
3 set of bb curls
3 set of external/internal shoulder rotation

Easing into a RTS style of training.

[xRequiem]

Comp Squat
e1rm 590
405x3 @ 6
455x3 @ 7

2ct Paused Bench
e1rm 299
195x3 @ 6
235x3 @ 7.5

Paused Incline DB Press
45x8 @ 5
60x8 @ 7
60x8 @ 8

3 sets of Front/lateral db raises
2 sets of bird dogs
2 sets of HLR

definitely leaning out but still the same weight. belt I originally fit into the 4th hole at 180lbs is now too large at 191 lmao. need to get the drill out.

[xRequiem]

[xRequiem]

plan was to deload and transition into RTS.

that has changed as Fuzzy(babylover) is going to be training me leading to the meet starting at 17 weeks out. so i've got about a week to just take it fairly easy before he turns me into a strength god.

[Mitch666]

plan was to deload and transition into RTS.

that has changed as Fuzzy(babylover) is going to be training me leading to the meet starting at 17 weeks out. so i've got about a week to just take it fairly easy before he turns me into a strength god.

he doing your supp protocol too? lol

[xRequiem]

Back. Going to start an instagram soon so when I get banned again I can still log.

Recent prs.

squats;
515X4 @ 9
545x1 @ 10
500x2 @ 8 (beltless)

bench
255x8
240x10

deadlift
530x4
505x3 (beltless)
super close to a 605...

ohp
190x3

*****://www.youtube.com/watch?v=GXVgw2W_usQ

[NorseWinds764]

Damn strong work!

That 605 was so close...

How are you liking RTS so far?