Another Stab At Getting Strong

[HomeGymChains]

Best wishes for the move.

[xRequiem]

7 Weeks Out - Deadlift Day #2

10 minutes on stationary bike for 1.85 miles

Conventional Deadlift
430 4x6 PR

Upright Barbell Row
85 3x10

Pullup
9, 8, 8, 8

Seated Calf Raise
45 2x18
70 2x12

AM BW: 179.6

Weight is moving back in the right direction after a small setback.

[xRequiem]

Best wishes for the move.

Thank you! Trying to find a house 4 hours away is proving difficult. Fortunately school ends this week and I work remotely so we are going back on Sunday and staying until we find one

[xRequiem]

7 Weeks Out - Bench Day #1

Wide Grip Floor Press
220 5x5

DB Press
52 2x12
52x18

Scapular Pull-up (30 second rest)
15,20,20

Great session.

[xRequiem]

7 Weeks Out - Squat Day #1

Comp Squat
420 4x7 @ 6

8 minutes backwards on incline treadmill

AM BW: 178.2

Man these were easy. Possibly a 7RM. Definitely an RPE PR

[xRequiem]

7 Weeks Out - Deadlift Day #1

Sumo Deadlift
515 3x5 PR

Snatch Grip Deadlift
375 3x3 PR

DB Row
50 3x12

AM BW: 176.2

Body weight is plummeting!

[xRequiem]

7 Weeks Out Squat + Bench Day #2

Pause Squat
405 3x8

DB Foot Elevated Split Squat
25 3x10

Comp Bench
225 4x5 PR?

AM BW: 176.6

[xRequiem]

6 Weeks Out - Bench Day #3

Comp Bench
230 4x4

Pendlay Row
165 4x10

Concentration Curl
30 3x10

Plate Pinch
45x22 Seconds (forgot chalk)
45x42 Seconds
45x35 seconds

AM BW: 175.9

Bench moved better than last week. I’m also 4lb lighter!

[xRequiem]

6 Weeks Out - Deadlift Day #2

Conventional Deadlift
450x5 PR

Upright Barbell Row
95 3x10

Pullup
10, 10, 10, 10

Seated Calf Raise
25 2x25
50 2x15

AM BW: 175.8

Strained my back on deadlifts. Thinking it’s time to cycle them out.

[xRequiem]

6 Weeks Out - Bench Day #1

Wide Grip Floor Press
230 5x3

DB Press
62 3x10

Barbell Upright Row
60 3x15

AM BW: 175.8

Solid session given almost 5 hours of driving today

[xRequiem]

6 Weeks Out - Squat Day #1

Comp Squat
445 4x6 @ 7

Tempo Squat 3:3:0
360 2x4

AM BW: 176.6

[xRequiem]

6 Weeks Out - Deadlift Day #1

Sumo Deadlift
535 3x4 PR

Snatch Grip Deadlift
Skipped to give my back more rest

Fat Grip DB Row
55 3x10

Stair climber for 18 minutes (46 flights)

AM BW: 176.0

[xRequiem]

6 Weeks Out Squat + Bench Day #2

Pause Squat
430 2x5

DB Foot Elevated Split Squat
Skipped

Comp Bench
230 4x4 @ 8-8.5 PR

Skipped 2 sets of squats and split squats due to some quad pain. Bench felt great tho

[xRequiem]

5 Weeks Out - Bench Day #3

Comp Bench
240x3

Had to leave after 15 minutes 😪

5 Weeks Out - Deadlift Day #2

Barbell Shrug
135 3x25

Pull Up
11
11
11
10

Supinated Barbell Row
135 4x12

Calf Raise
35 4x20

Barbell Upright Row
70 3x8

AM BW: 175.2

[xRequiem]

5 Weeks Out - Deload Bench Day #1

Feet Up Wide Grip Bench Press
185 4x4

DB Press
70 3x8

Upright Barbell Row
70 3x12

AM BW: 174.8

Deload week which coincides with moving works out perfectly. Starting my mini peak next week. 1450-1500 will fall at 165 on July 9th. Weight dropping at a perfect rate. Still at 2600 calories

[xRequiem]

5 Weeks Out - Deload Squat Day #1

Comp Squat
385 4x5

Tempo Squat 3:3:0
320 2x4

AM BW: 174.2

Weight is falling off.

[xRequiem]

4 Weeks Out - Bench Day #1

Comp Bench
235 2x1
210 3x3

DB Press
55x10
65x8
75x10 PR

Upright Barbell Row
80 3x10

AM BW: 174.0

Finished off deload week and successfully moved. Time to start logging and lifting again consistently. Lifts are about to ramp up with a 4 week mini peak leading into my meet on 7/9.

[HomeGymChains]

Best wishes for the meet!

[xRequiem]

4 Weeks Out - Squat Day #1

Comp Squat
475x4
450 3x4

Tempo Squat 3:3:0
340 2x3

AM BW: 175

Some kind of volume PR

[xRequiem]

4 Weeks Out - Deadlift Day #1

Sumo Deadlift
545x1
527.5 3x3

Snatch Grip Pendlay Row
135 2x15

DB Row
80 3x8

AM BW: 174.8

No straps at all today!

[xRequiem]

4 Weeks Out - Squat/Bench Day #2

Pause Squat
450x1

Comp Bench
215 3x3

AM BW: 172.9

Quads bothering me so I skipped squats.

[xRequiem]

3 Weeks Out - Bench Day #3

Comp Bench
195 3x3

Pendlay Row
140 4x15 PR

Barbell Shrug
190 3x15

Hammer Curl
25 3x15

AM BW: 173.2

Body weight will be up tomorrow. Dropped way too fast so I ate 4k calories today

[xRequiem]

3 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
430 8x1

Pull up
12
11
11
11

Incline Chest Supported Barbell Facepull
45 3x15

Supinated Barbell Row
170 4x10

[xRequiem]

3 Weeks Out - Bench Day #1

Comp Bench
245 2x1
225 4x2

DB Press
45 3x20

Upright Barbell Row
90 3x10

[xRequiem]

3 Weeks Out - Squat Day #1

Comp Squat
505x2
475 2x3

Tempo Squat 3:3:0
365 2x3

Belt Squat
90 2x20

AM BW: 174

Stopped at 2 reps. 505 should have been 3. Also cut off a set from my backdowns

[xRequiem]

3 Weeks Out - Deadlift Day #1

Sumo Deadlift
570x1
505 3x3

Wide Grip Lat Pulldown
85 3x15

DB Row
50 3x15

AM BW: 171.9

Pulls moved swimmingly. Oops on the BW. Need to gain a couple pounds back now lol

[xRequiem]

3 Weeks Out - Squat/Bench Day #2

Pause Squat
440 3x3

Front Foot Elevated Split Squat
3x10

Comp Bench
225 4x2

AM BW: 173.2

[xRequiem]

2 Weeks Out - Bench Day #3

Comp Bench
205 5x2

Pendlay Row
155 4x12

Barbell Shrug
225 3x12

Hammer Curl
30 3x12

AM BW: 171.9

[xRequiem]

2 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
455 6x1

Pull up
4x10

Pause Face Pull
40 3x15

Supinated Lat Pulldown
120 4x8

10 minutes on stair climber

AM BW: 172.2

[xRequiem]

2 Weeks Out - Bench Day #1

Comp Bench
250x1
230 3x2

DB Press
55 2x15
55x20

Upright Barbell Row
105 3x6

AM BW: 172.3