Another Stab At Getting Strong

[xRequiem]

Meet Prep W11D5 - Volume Squat

Comp Squat
450 4x6

Smith Bulgarian Split Squat
120 3x10

Smith Calf Raise
120 3x20

Sciatic Flossing
2x15

Goblet 1.5 Squat
25 3x12

This has become the most difficult day of the week but this is where the strength gains come from. Intensity squats are a good display of my strength but this is the driver.

[xRequiem]

Meet Prep W11D6 - Intensity Deadlift

Sumo Deadlift
585x1 @ 8
525 4x2

One Arm DB Row
70 4x15

Cossack Squat
15 3x8

Back Against Wall EZ Bar Curls
80 3x6

[xRequiem]

Meet Prep W12D1 - Deload Bench

Paused Close Grip Bench
190 4x3

Incline DB Press
65 2x12

Seated Rear Delt Raise
25 2x12

Dumbell Six Ways
10 2x7

[xRequiem]

Meet Prep W12D2 - Intensity Squat

Did some leg curl, extensions and some cardio. Back was too beat up. I’ll get it next week.

Meet Prep W12D3 - Deadlift Accessory

Pause Sumo Deadlift
535x3 - @ 6.5 PR
480 3x3

Lilly Shrug
50 3x12

Seated Hammer Curl
35 3x8

Weight and RPE PR on pause sumo deadlifts.

[xRequiem]

Meet Prep W12D4 - Deload Bench

Paused Close Grip Bench
170 4x4

Barbell Row
175 4x12

Rolling Tricep Extension
15 4x15

Standing Bicep DB Curl
15 3x15

[xRequiem]

12 Weeks Out - Volume Squat

Comp Squat
470 3x5

Smith Bulgarian Split Squat
130 3x8

Sciatic Flossing
2x15

Goblet 1.5 Squat
30 3x10

[xRequiem]

12 Weeks Out - Comp Deadlift

Sumo Deadlift
425x2

Neutral Grip Latpulldown
120 4x12

Cossack Squat
3x6

Dumbbell Z-Press
20 3x15

Ugh. Low back bothering me again. Coach is having me deload squat and deadlift this week.

[xRequiem]

12 Weeks Out - Volume Bench

Paused Close Grip Bench
180 3x10

Incline DB Press
70 2x10

Seated Rear Delt Raise
25 2x10

Dumbbell Six Ways
10 2x8

[xRequiem]

12 Weeks Out- Intensity Bench

Paused Close Grip Bench
225 3x5

Barbell Row
205 4x10

Rolling Tricep Extension
20 3x12

Standing Bicep Curl
20 3x12

[xRequiem]

11 Weeks Out -Deload Volume Squat

Comp Squat
380 4x4

Smith Bulgarian Split Squat
140 3x6

Sciatic Flossing
2x15

Goblet 1.5 Squat
40 3x8

[xRequiem]

11 Weeks Out- Deload Intensity Deadlift

470x3 @ 5
425 3x3

Fat Grip Cable DB Rows
70 5x10

Cossack Squat
10 3x12

Dumbbell Z Press
25 3x12

[xRequiem]

11 Weeks Out - Volume Bench

Paused Close Grip Bench
195 3x9

Incline DB Press
75x7
65x9

Seated Rear Delt Raise
30 2x8

Dumbbell Lateral Raise
15 2x18

[xRequiem]

11 Weeks Out - Intensity Squat

Comp Squat
550x3 - @ 8.5 40lb PR

Beltless High Bar Squat
250 4x3

RKC Plank
2x45 seconds

Anti-Extension Deadbug
2x8

Leg Extension
120 3x12

[xRequiem]

11 Weeks Out - Accessory Deadlift

Pause Sumo Deadlift
535x3 @ 7.5
480 4x3

Lilly Shrug
70 3x8

Barbell Curl Drag
55 3x15

[xRequiem]

11 Weeks Out - Intensity Bench

Paused Close Grip Bench
235 4x4 - Sets across PR

Barbell Row
235 4x8 - Sets across PR

Rolling Tricep Extension
25 3x12

Standing Bicep DB Curl
25 3x10

[xRequiem]

10 Weeks Out - Volume Squat

Comp Squat
415 4x7

Bulgarian Split Squat
Skipped

Sciatic Flossing
Skipped

Goblet 1.5 Squat
60 3x6

Skipped a couple accessory due to time restraint.

[xRequiem]

10 Weeks Out- Intensity Deadlift

Sumo Deadlift
555x3 @ 7 PR
500 4x3

Fat Grip Cable DB Rows
100 4x8

Cossack Squat
15 3x10

Dumbbell Z Press
30 3x10

[xRequiem]

10 Weeks Out - Volume Bench

Paused Close Grip Bench
200 3x8

Incline DB Press
80 2x6

Seated Rear Delt Raise
35 2x6

Dumbbell Lateral Raise
20 2x15

[xRequiem]

10 Weeks Out - Intensity Squat

Comp Squat
460 3x6

Beltless High Bar Squat
375 3x6

RKC Plank
2x45 seconds

Anti-Extension Deadbug
2x8

Leg Press
360 3x15

[xRequiem]

10 Weeks Out - Accessory Deadlift

Pause Sumo Deadlift
465x3 @ 5
440 6x3

Lilly Shrug
80 3x6

Barbell Curl Drag
65 3x12

Feeling good despite the torturous amount of volume. Haven’t used straps in weeks. Maybe grip won’t be an issue soon. We’ll see.

[xRequiem]

10 Weeks Out - Intensity Bench

Paused Close Grip Bench
245 5x3 - 3RM and sets across PR!

Lat Pulldown
120 3x12

Rolling Tricep Extension
30 3x10

Standing Bicep DB Curl
30 3x8

[xRequiem]

9 Weeks Out - Volume Squat

Comp Squat
435 4x6

Leg Extension
100 3x10

Sciatic Flossing
2x10

Goblet Squat
30 3x15

Swapped split squats for leg extensions due to elbow and bicep pain.

[xRequiem]

9 Weeks Out- Intensity Deadlift

Sumo Deadlift
585x1 - @ 8
555 2x2

Fat Grip Cable DB Rows
110 4x6

Cossack Squat
20 3x8

Dumbbell Z Press
35 3x8

Expected ~620x2 @ 8.5. Needless to say that didn’t happen. My forearms are ****ed from Wednesday not to mention my legs are wrecked from all the squats. I’m expecting a programmed single next week. Hopefully the squat volume is a bit less.

[xRequiem]

9 Weeks Out - Volume Bench

Paused Close Grip Bench
210x7
215 2x7 - @ 7

Dumbbell Floor Press
45 2x20

Cuban Press
10 2x15

Dumbbell Lateral Raise
25 2x12

210x7 was a PR. So was 215x7.

[xRequiem]

9 Weeks Out - Intensity Squat

Comp Squat
485 3x5

High Bar Squat
405 3x5

RKC Plank
2x45 seconds

Anti-Extension Deadbug
2x8

Leg Press
410 3x12

485 was a 5RM and sets across PR 😁

[xRequiem]

9 Weeks Out - Accessory Deadlift

Pause Sumo Deadlift
505x1
455 2x4

Seated Good Mornings
115 3x15

Barbell Curl Drag
70 3x10

**** day. Completely burned out today. Goal was 505x4 @ 7.5 then 455 4x4

Oh well

[xRequiem]

9 Weeks Out - Intensity Bench

Paused Close Grip Bench
255x2 - PR
260x2 - PR
260x1

Dumbbell Row
70 4x15

Rolling Tricep Extension
35 3x8

Standing Bicep DB Curl
30 3x6

Supposed to get 3 sets of 2 on bench. Misgrooved the last set and felt discomfort in my bicep so I cut it short.

[xRequiem]

8 Weeks Out - Volume Squat

Comp Squat
460 4x5

Smith Machine Bulgarian Split Squat
90 3x8

Sciatic Flossing
2x10

Goblet Squat
45 3x12

[xRequiem]

8 Weeks Out- Intensity Deadlift

Sumo Deadlift
495x4 - @ 7.5
445 4x4

Dual Dumbbell Upright Row
15 4x15

Cossack Squat
30 3x6

Dumbbell Z Press
40 3x6

[xRequiem]

8 Weeks Out - Volume Bench

Paused Close Grip Bench
225 3x6 - @ 6-7

Dumbbell Floor Press
55 2x15

Cuban Press
15 2x12

Dumbbell Lateral Raise
30 2x10

Same as last week. 225x6 is a 6RM and sets across PR. Bench and squat are moving real good. Coach is thinking about scaling my squat volume back some since it’s shot up so fast. We think it’s causing my deadlift to suffer.