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  1. #91
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Goals before summer ends:

    Squats 365 3x5
    Bench 215 3x5
    Deadlift 405 3x5
    Power clean 255x1
    Front Squat 315 3x3
    OHP 185 3x3

    Ostensible yet I feel at this pace achievable.
    Dang good lifting!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  2. #92
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Dang good lifting!
    Thanks! Everything is falling into place now that my diet is dialed in.

    7/21/19

    Quick 2.2 mile cycle. Too dman humid out here for anything longer.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  3. #93
    Registered User xRequiem's Avatar
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    7/22/19

    Squats
    315 3x5

    Bench Press
    200 3x5

    Power Cleans
    145 2x3
    165x2
    185x2
    205x2

    Decent day. Benching after squats definitely took its toll on me. Will have to get acclimated to this again. Good news is I was able to hit a PR. Maybe I can go 3 more weeks without stalling?

    Switched to a whole food plant based diet. Only major changes are no oils or refined sugars.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  4. #94
    Registered User xRequiem's Avatar
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    7/23/19

    Incline Bench Press
    135 4x8

    DB Rows
    100 3x8

    DB Flies
    30 4x10

    Hammer Curls
    30 4x10

    Leg Press
    250 3x12

    Calf Raise
    170 3x12

    Dips x15,15,12

    Going to Brooklyn tomorrow!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  5. #95
    Registered User xRequiem's Avatar
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    7/28/19

    Front Squat
    205 4x6

    Close Grip Bench Feet Up
    135x8
    155 2x5
    155x10

    DB Flies
    30 3x10

    Hammer Curls
    30 3x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  6. #96
    Registered User xRequiem's Avatar
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    7/31/19

    Deadlifts
    315 3x5

    Neutral Grip Pull Ups
    x10,10,6,6,5

    TBar Rows
    2 plates 5x10

    Underhand Rows
    115 5x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  7. #97
    Registered User xRequiem's Avatar
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    8/1/19

    Bench Press
    205 3x5

    DB Flies
    20 5x12

    Seated Hammer Curls
    20 5x12

    Dips

    x15,x15,x15,x15,x10

    DB Press
    50 5x8

    Lateral Raises
    10 5x15

    Wooo. Bench still moving up.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  8. #98
    Registered User xRequiem's Avatar
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    8/3/19

    Squats
    325 3x5

    Leg Extensions
    110 3x15
    X8 drop set
    X6 drop set

    Leg Curls
    90 5x15
    X10 drop set

    Calf Raises
    120 5x15

    DB RDL
    75 2x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  9. #99
    Registered User xRequiem's Avatar
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    8/5/19

    1" Deficit Deadlift
    315 4x3

    Chin Ups
    X8,8,6,4,5

    Tbar Rows
    2pps 5x10

    DB Rows
    105x5
    60 3x12

    Machine Curls
    40 5x12,6 - drop set

    Cable Curls
    40 3x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  10. #100
    Registered User xRequiem's Avatar
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    8/6/19

    Incline Bench Press
    135 1x8, 10,10, 10, 7

    Incline DB Flies
    30 5x12

    DB Shoulder Press
    35 5x10

    DB Lateral Raises
    12 5x15

    Still amazed by my level of recovery after switching to whole food plant based diet. What is inflammation?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  11. #101
    Registered User xRequiem's Avatar
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    8/8/19

    Squats
    225x10
    235x10
    245x10

    Front Squats
    225 3x5

    Calf Raises
    165 5x15

    Leg Extensions
    70 5x12, 6 (drop set)
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  12. #102
    Registered User xRequiem's Avatar
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    8/10/19

    Deadlifts
    335 3x5

    Underhand Row
    115 5x12

    Tbar Rows
    100 5x10

    DB Curls
    10x15
    15x12
    20x10
    15x12
    10x15

    Hammer Curls
    15 3x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  13. #103
    Registered User musclehead09's Avatar
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    Good work in here. Are you going to test some singles eventually or not really looking at that right now?
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  14. #104
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Good work in here. Are you going to test some singles eventually or not really looking at that right now?
    Thanks man. You're right, I'm not eyeing any heavy singles right now. Just letting 3x5 take me where it can along with the higher frequency. So far it's working. I'm having trouble gaining weight tho. Definitely my biggest challenge is putting on weight on a whole food plant based diet. We've excluded oils recently and that makes it much harder to get in easy cals.

    8/11/19

    Bench Press
    210 3x5

    DB Press
    60 3x8
    40 3x12
    40 2x10 - left side only

    DB Flies
    25 5x12

    Dips
    20 2x10
    20x5
    X8,8

    Lateral Raises
    12.5 3x15
    15 2x15

    Bench keeps on moving up!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  15. #105
    Registered User xRequiem's Avatar
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    8/13/19

    Squats
    335 3x5

    Leg Extensions
    90 2x15
    75 3x15
    50x10 - drop set

    Leg Curls
    110 5x15
    90x12 - drop set
    70x10 - drop set

    Calf Raises
    150 5x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  16. #106
    Registered User xRequiem's Avatar
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    8/15/19

    Deficit Deadlift
    325 4x3

    Pull Ups
    x6,x5
    Assisted (-45)
    x8,x6

    Tbar Rows
    105 4x12

    Preacher Curls
    45x12
    35 3x8

    Floor DB Press
    35 3x12

    Felt extremely weak today; therefor skipped rows and several sets. Changing deficits to Sumo. Heard from a few sources that if you can't get into position for deficits with arching your back you're better off doing a different exercise. They just don't feel natural for me.
    trying to get strong again

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  17. #107
    Registered User xRequiem's Avatar
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    8/16/19

    Floor DB Press
    40 5x15

    Floor DB Flies as w/ Floor DB Press 20 3x10

    Dips
    5x12

    Seated DB Press
    40 3x10
    40 2x7

    Lateral Raises
    10 1x15
    15 2x12

    DB Press (left side)
    20 3x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  18. #108
    Registered User xRequiem's Avatar
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    8/18/19

    Squats
    245 3x10

    Front Squats
    230 3x5

    BB Leg Raises
    175 5x15

    Leg Curls
    90 5x15

    Real life starts tomorrow. Wife and I have work and kids are back in daycare/school. She also starts her master's next month so life should get real interesting. Bet my gym time is first to decrease!
    trying to get strong again

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  19. #109
    Registered User xRequiem's Avatar
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    8/22/19

    Squats
    225 6x6

    RDL
    135 6x6

    BB Rows
    135 6x6

    Pull-ups
    4x6
    2x6 (assisted)

    Bench Press
    155 3x6
    155x5
    155 2x3

    OHP
    85 6x6

    DB Floor Press
    30 5x10

    30-45 seconds between sets. This was tough.
    trying to get strong again

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  20. #110
    Registered User xRequiem's Avatar
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    8/24/19

    Deadlift
    245 6x6
    45 - 60 second rest

    Front Squats
    145 6x6
    30-40 second rest

    Calf Raises
    145 6x12
    30 second rest

    Barbell Curls
    65 6x6
    30 second rest

    Decline Bench Press
    115 6x6
    30 second rest

    Dips
    60 reps in 3:48

    Upright Rows
    65 6x6
    30 second rest
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  21. #111
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    8/24/19

    Deadlift
    245 6x6
    45 - 60 second rest

    Front Squats
    145 6x6
    30-40 second rest

    Calf Raises
    145 6x12
    30 second rest

    Barbell Curls
    65 6x6
    30 second rest

    Decline Bench Press
    115 6x6
    30 second rest

    Dips
    60 reps in 3:48

    Upright Rows
    65 6x6
    30 second rest
    I bet you were in a pool of sweat. Good volume.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  22. #112
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    I bet you were in a pool of sweat. Good volume.
    Has been refreshing switching to 6x6. Going to run a cycle or two of bodybuilding then work my way back into the heavy weights. Still haven't decided if I should do 6 weeks of BB then 6 weeks of PL.

    8/26/19

    Squats
    235 6x6
    30 second rest

    RDL
    155 6x6
    30 second rest

    BB Rows
    155 6x6
    30 second rest

    Paused Bench Press
    160 4x6
    160x5
    160x3
    30 second rest

    OHP
    105 5x6
    105x0
    30 second rest

    Assisted Pull-up
    6x6
    30 second rest. Used around 40 pounds of assistance.

    Floor DB Press
    30 3x10
    30 second rest. Sloooowwwwww reps.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  23. #113
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,748
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    8/28/19

    Deadlifts
    255 4x6
    30-45 second rest. Going to change these up. 6x6 doesnt work well here.

    Front Squats
    165 6x6
    30-45 second rest.

    Calf Raises
    165 6x12
    30 second rest

    BB Curls
    70 6x6
    30 second rest

    Decline Bench Press
    120 6x6
    30 second rest

    Dips +10
    3x10
    30 second rest

    Upright Rows
    40 3x10
    30 second rest

    Impressed with my recent physique changes. Staying lean despite the bulk.

    https://ibb.co/YhNMxn6
    trying to get strong again

    training log
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  24. #114
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
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    8/30/19

    Squats
    245 6x6
    30 second rest

    RDL
    175 6x6
    30 second rest

    Feet Up Paused Bench Press
    135 6x6
    30 second rest

    Hammerstrength Incline Chest Press
    1pps 3x12

    some other ****. Wasn't feeling it today. I don't feel like I'm in a position to follow a defined routine. Just going to set up a basic full body routine and play it by ear.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  25. #115
    Registered User xRequiem's Avatar
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    9/6/19

    Squats
    315 3x5

    Feet-Up Paused Bench Press
    155 3x5

    Incline Chest Press
    130 4x12

    Floor DB Press
    40 4x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  26. #116
    Registered User xRequiem's Avatar
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    9/8/19

    Deadlift
    365x5

    Sumo Deadlift
    315x1
    385x3
    435x1
    485x1

    Bb Rows (Catholic private school style)
    135 4x8

    OHP
    95x8
    115 3x8

    Incline Press
    160 4x8
    160x5

    Decline Set-up 13 3x12 as with Reverse DB flies 15 3x12

    Saw a powerlifter and decided to try sumo today. You can say it was a success lol. This probably ties my beltless PR from years ago. Maybe a 545 dl this year? Who would have guessed?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  27. #117
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,081
    Rep Power: 998
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    Originally Posted by xRequiem View Post
    9/8/19

    Deadlift
    365x5

    Sumo Deadlift
    315x1
    385x3
    435x1
    485x1

    Bb Rows (Catholic private school style)
    135 4x8

    OHP
    95x8
    115 3x8

    Incline Press
    160 4x8
    160x5

    Decline Set-up 13 3x12 as with Reverse DB flies 15 3x12

    Saw a powerlifter and decided to try sumo today. You can say it was a success lol. This probably ties my beltless PR from years ago. Maybe a 545 dl this year? Who would have guessed?
    This is awesome; congrats! Big time progress.

    I decided to run a bodybuilding block; or multiple blocks. Aiming for PRs in the 5-10 rep range on big compounds; even pushing some 10-20 rep sets on them when I want; and 8-20 rep range PRs on accessories. Been fun so far just starting.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  28. #118
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    This is awesome; congrats! Big time progress.

    I decided to run a bodybuilding block; or multiple blocks. Aiming for PRs in the 5-10 rep range on big compounds; even pushing some 10-20 rep sets on them when I want; and 8-20 rep range PRs on accessories. Been fun so far just starting.
    Thanks man. I'm not sure how much I can chalk up to gains. Maybe I've had it in me for a while? I saw that but last time I tried Sumo I struggled with 315.

    I know bby I been creepn ;D. BB is sadistic in an entertaining way.

    9/10/19

    Pause Front Squats
    205 3x5

    Calf Raises
    205 4x10

    Feet Up Pause Bench
    135 3x8

    Weighted Dips
    30 4x8

    DB Curls 30 3x6 ss w/ DB Lateral Raises 15 3x12

    Hammer Curls 15 3x12 ss w/ Reverse DB Flies 15 3x12

    Decent day in the gym after full day of work and commute. Last week I began what I would consider my dream job for this point in my career. Got hired on with a co-op insurance company that is employee first. Incredible compensation, benefits and company culture compounded with a transition to modernizing their infrastructure. It's the most laid back and highest paid job I've had.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  29. #119
    Registered User musclehead09's Avatar
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    Age: 25
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    Originally Posted by xRequiem View Post
    Thanks man. I'm not sure how much I can chalk up to gains. Maybe I've had it in me for a while? I saw that but last time I tried Sumo I struggled with 315.

    I know bby I been creepn ;D. BB is sadistic in an entertaining way.

    9/10/19

    Pause Front Squats
    205 3x5

    Calf Raises
    205 4x10

    Feet Up Pause Bench
    135 3x8

    Weighted Dips
    30 4x8

    DB Curls 30 3x6 ss w/ DB Lateral Raises 15 3x12

    Hammer Curls 15 3x12 ss w/ Reverse DB Flies 15 3x12

    Decent day in the gym after full day of work and commute. Last week I began what I would consider my dream job for this point in my career. Got hired on with a co-op insurance company that is employee first. Incredible compensation, benefits and company culture compounded with a transition to modernizing their infrastructure. It's the most laid back and highest paid job I've had.
    I know how you feel. I struggled with 315 coming back in last year and failed 365. Immediately jumped to 405 within a month lol. This past lay-off was similar but not that drastic as I didn’t lose as much strength. You probably had neural gains come back but your volume has been great too.

    Ohhhh yeah, BB can be fun as hell. It didn’t really click before but that’s because I’d run 1-1.5x a week frequency years ago and some lifts would regress so badly I just went back to powerlifting. Now I’m sticking to 2x a week and being smarter about it. So far loving it.

    Congrats on the new job! That’s awesome man.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  30. #120
    Registered User xRequiem's Avatar
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    Squats
    315x1
    365x2
    405x5

    Pause Squats
    315x5

    Pause Bench Press
    165 3x5

    Incline Press
    90x12
    140x12
    160 3x8

    DB Flies
    30 3x8

    Continue to impress myself when going heavy. Again, all lifts are beltless. Looking into an artificial leather 10mm belt in the near future. Excited to think about where that could take me. I used to get 30-50lb from my belt on squat and deadlift and even a noticeable boost on presses.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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