Obtaining Raw Elite at 165/181

[xRequiem]

step yo curl game up nikka

3x week now son. 2 days I just hit one movement other day 2-3 movements

monica.

what bby?

just takes dis for mitch. no pamp doe

[xRequiem]

Squats
475x1
515x3
405x8
405x8

Paused front squats
315x1
325x3
325x3
325x5

Hamstring curls
4x15
Single leg press
4x12
Plantar flexion
4x15

kbs
3x20
3 sets of bird dogs

bw 188

Yikes. squat triple was spur of the moment. ended up falling back into the rack when I was coming up on the first rep which apparently was loud and conspicuous lol. grinded out two more. 515x4-5 if I wouldnt have fudged the first one. not sure if i should drop to 425 4x6 next week or keep banging out 8s

[Mitch666]

look lean bro. Im a bloated whale right now but can still see 4 abs in good lighting flexed lol.

[xRequiem]

hit 515x1 just 7 weeks ago @ 194lbs hahaha.

thanks Mitch im trying to bulk tho. whole box of brownies and whole milk before bed gains

[Mitch666]

hit 515x1 just 7 weeks ago @ 194lbs hahaha.

thanks Mitch im trying to bulk tho. whole box of brownies and whole milk before bed gains

das it mane. I might be cutting 10lbs for 220s next week. fuk me no more whole pizzas and pints of ice cream lol

[pyaarawala]

Lifts and body composition looking great! Keep it up man

[xRequiem]

Comp Bench
225x8
225x8
225x8
225x8
225x8

TNG Bench
255x1
275x1
300x2
290x3
280x5

Decline DB Press
40x10 nahh

Incline DB Press
40x10
45x10 nahhhh

DB Flies
25 4x12 das it

EZ bar curls
45 7x10

Decline Sit ups
4x10

Dips
4x12

Lat pulldown
4x15

Facepulls
4x15

Bird dogs
4 sets

Push ups
4x10

Hammer curls
4x12

alt db curl drop set
32 reps

[jonahrock88]

You go man!!!

[xRequiem]

Sumo Deadlifts
425x6
425x6
455x8
500x3

Paused Sumo Deadlift (beltless)
315x3
335x3
335x3

Paused Low Bar Squats(beltless)
315x3
375x4
375x4
375x4
405x2
405x4

BB Rows
135 4x8

GMs
135x5
135x0 fuuu

RDL
135 4x8

DB Rows
3x12

Lat pulldown
4x10

Cable Rows
5x15

Ez bar curls
5x20

CSR
3x12

Curl machine
3x12

face pull
3x12

something else prolly

[SmallLats]

no 505x6? negs.

[xRequiem]

nah i've got to water cut to 181 and hit a 545 squat thursday for the misc challenge continue with 425 4x8 and some heavy fronts -_-

[budreiser2]

I will catch ur squat I swear

[Mitch666]

I will catch ur squat I swear

deadlift and bench are where it's at so who cares. heuheu

[xRequiem]

deadlift and bench are where it's at so who cares. heuheu

Hater. I'm closing that gap

[trancebreak]

How long are your sessions taking now man?

Im taking up to 3 hours with Sheiko and thats without accessories. Need to turn it up a notch

[xRequiem]

How long are your sessions taking now man?

Im taking up to 3 hours with Sheiko and thats without accessories. Need to turn it up a notch

1:30 - 2 hours. I don't socialize and when I do I simply walk away after I answer their question.

That last session hit 2 hours maybe a bit more since I had the gym to myself with no time limit.

[xRequiem]

Bench Press
265x5
265x8
265x8
300x1

Wide Grip Paused
245x6
245x6
245x6

OHP
120x5
140x7
140x7
140x10

Dips
5x12

Standing Alternating DB Curls
5x10

Lateral DB Raises
4x10

Concentration Curls
4x12

Some light pec work

Pec stretches with foam roller. owwwh

T spine mobility the PT taught me.

bw 184.5

mother ****ers better get ready. im going to win the 181 class on that misc squat challenge! also 10lb 8rm on bench then I did it for another set! training has been incredibly lately.

oh and I ate a whole bbq pizza an hour before this session and yes it was doused in hidden valley ranch

[xRequiem]

Squats
455x1
500x1
425x8
425x8

Front Squats
315x3

Comp Bench
235x8
235x8
235x8
235x8

felt like poopie today. moved bench up cuz finals and skipped all accessory which is fine with me.

[aclockworkoi]

loving the squats though. I feel ya on the accessory work on garbage days.

[xRequiem]

3/4 As my first semester back. retaking med term which i got a 88 in since I got a zero on one of the tests -_-

[xRequiem]

**** day fkk

squats
485x1

deadlift
225x2

fuk this ****

[SmallLats]

225x2 wot? Zero on tests wot?

[xRequiem]

yeah I stabbed something in my glute and ****ed it up lmao

got a zero because i submitted the test 30 minutes late(e course).

gonna make it mane, gonna make it. will kill bench on tuesday

bought a Wii U today too. shiz am fun

[xRequiem]

Bench Press
275x5
275x5
275x5

Wide Grip Paused
225x2
brachialis ouch

OHP
125x5
145x7
145x7
145x5
brachialis completely died on 5th rep

Dips
4x12

Hammer curls
4x20

DB Lateral Raises
4x12

DB Flies
5x12

DB Curls
4x12

tricep extensions
4x12

not the best day. didnt want to go didnt feel like going but i dont some work done. as you can tell my elbow pain has now progressed to hand flexor pain and it's rather annoying. i made it to week 4 of this high volume training. might tone the volume slowly from here and start dropping the reps some even if the weights feel easy since ill be adding 10-20lb a week anyway. 285 4x4 next week! 315x3 soon!

[xRequiem]

if i squat 445x10 tomorrow wil someone paypal me $10?

been considering cutting to 172-176 for 165 class. ive been watching my diet last few days and already down several pounds. very interested to see myself at that bw. would be like a 8-9% bf

[psychodiver9]

Classes don't matter in the gym

[xRequiem]

Squats
445x6
445x6
445x6

Beltless Front Squats
315x5
275x5

GMs
135 3x8

Leg extensions
3x15

3 sets of bird dogs

bw 190
-8lbs from sunday here i come 170s

hole lee fack I could not catch my breathe this session. coming off a 2 week ephedrine deload too so I think that might of had something to do with it. just another mediocre session in the bag. rushed to get through this by the family. ready to bench tomorrow night.

[Mitch666]

disregard family acquire gains

[musclehead09]

Absolutely raping your workouts. I feel weak now. Can't wait to be on this level

[xRequiem]

Comp Bench
245x8
245x8
245x8
245x8
275x1

OHP
135x8
135x8

circuit:
tricep extensions single arm 5x12
db curls 5x10
incline db flies 5x10
incline db press 5x10

circuit:
straight arm pull down 4x15 1x30
straight bar pushdowns 5x20
incline db press (30,35,40,45,40,35,30) x12

circuit
db flies 3x12
lateral, front and rear delts 3x10
skull crushers with the 8-10lb bar 3x25

i think thats it...i dunno. the pump is real tho. tonight was a turning point in my relationship with pumps. i know understand what Arnold meant in pumping iron. some of tonights pumps were better than sex.