Another Stab At Getting Strong

[xRequiem]

9 Weeks Out - Squat Day #2

Pause Squat
505 3x2

Goblet 1.5 Squat
45 3x8

Curtsy Squat
3x6

[xRequiem]

9 Weeks Out - Bench Day #3 + Arms

OHP
210x1 - PR

Standing DB Curl
30 3x12 - PR

Rolling Tricep Extension
25 4x15 - PR

Single Lateral Raise
15 3x15 - PR

I need to start logging PR again.

[xRequiem]

9 Weeks Out - Deload Deadlift Day #2

Pause Sumo Deadlift
425 6x1

Incline Chest Supported Row
30 4x15 - PR

Barbell Cuban Press
45 3x15

[xRequiem]

8 Weeks Out - Bench Day #1

Spoto Press
255 2x1 - @ 8.5 PR
240 4x3 - PR

Barbell Floor Press
205x8
205x9

Landmine Row
90 3x10 - PR

Barbell Facepull
80 3x10 - PR

[xRequiem]

8 Weeks Out - Squat Day #1

Comp Squat
560x1
605x1 - @ 10 PR

Single Arm DB Lunge
20 3x10

[xRequiem]

8 Weeks Out - Deadlift Day #1

Sumo Deadlift
570x0
570x1 - @ 7
610x0

Snatch Grip Row
195 3x8

Barbell Upright Row
85 3x8

Cossack Goblet Squat
30 3x8

[xRequiem]

8 Weeks Out - Bench Day #2

Spoto Press
250 3x3 - @9.5,9.5,8.5 PR

DB Flies
27 3x12

Single Arm Tricep Extension
27 4x10

Decline Push-up
One set of 21

[xRequiem]

Going to skip over the last 3 days of last weeks training. Transitioning back to 6x day while maintaining 3 bench days by benching on secondary squat day

7 Weeks Out - Bench Day #1

Spoto Press
250 3x2 @ 8

Barbell Floor Press
215 2x8 - PR

Landmine Row
100 3x8 - PR

Barbell Facepull
85 3x8 - PR

[xRequiem]

7 Weeks Out - Squat Day #1

Comp Squat
425 3x4

SSB Squat
331 2x4

Single Arm DB Lunge
27 3x8

[xRequiem]

7 Weeks Out - Deadlift Day #1

Sumo Deadlift
365 15x1

Snatch Grip Row
205 3x6 - PR

Barbell Upright Row
95 3x6

Cossack Goblet Squat
35 3x6

[xRequiem]

7 Weeks Out - Squat/Bench Day #2

Pause Squat
450 3x2

Goblet Split Squat
20 3x10

Comp Bench
240 3x1
240 2x2 @ 7

Solid day. Squats were lightning quick. First comp bench since the meet. Suppose to be 5x1 but by the 4th set I started to hit my stride and got in a little extra work.

[xRequiem]

7 Weeks Out - Bench Day #3

OHP
135 3x12 - PR

Standing DB Curl
35 3x8

Rolling Tricep Extension
35 4x10

Single Arm Lateral Raise
20 3x10

[xRequiem]

7 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
430 9x1

Incline DB Row
40 2x10
45 2x10

DB Cuban Press
15 3x10

[xRequiem]

6 Weeks Out - Bench Day #1

Spoto Press
260 3x1 @ 8 PR

Landmine Row
105 3x6

Barbell Facepull
95 3x6

[xRequiem]

6 Weeks Out - Squat Day #1

Comp Squat
465 3x5 @ 6

SSB Squat
366 2x4

Wide Stance Goblet Box Squat
25 3x15

[xRequiem]

6 Weeks Out - Deadlift Day #1

Sumo Deadlift
435 4x8 @ sub 6

Suitcase Deadlift Iso Hold
85x25 seconds
85x47 seconds PR
85x60 seconds PR

DB Row
70 3x17 PR

[xRequiem]

6 Weeks Out - Squat/Bench Day #2

Pause Squat
410 4x6 PR

Goblet Split Squat
25 3x8

Comp Bench
250 3x1 @ 8

[xRequiem]

6 Weeks Out - Bench Day #3

OHP
155 3x10 PR

Standing DB Curl
40 3x6 PR

Rolling Tricep Extension
40x6
30 4x10

Single Arm Lateral Raise
25 3x8

[xRequiem]

6 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
455 8x1

Incline DB Row
50 4x8 PR

Barbell Cuban Press
45 3x8

[xRequiem]

5 Weeks Out - Bench Day #1

Spoto Press
260x1 @ 9
270x1 @ 10 PR

Single Arm DB Curl
17 3x15

Seated Rear Delt Raise
17 3x15

[xRequiem]

5 Weeks Out - Squat Day #1

Comp Squat
495 4x4 @ 6.5-7.5

SSB Squat
401 2x3

Wide Stance Goblet Box Squat
35 3x12

Sets across PR on squats.

[xRequiem]

5 Weeks Out - Deadlift Day #1

Sumo Deadlift
465 4x7 @ 6

Suitcase Deadlift Iso Hold
90x30 seconds
90x40 seconds
90x45 seconds PR

DB Row
80 3x15 PR

[xRequiem]

5 Weeks Out - Squat/Bench Day #2

Pause Squat
435x5
435x8 PR
435x7

Goblet Split Squat
35 3x6

Comp Bench
260 2x1
225 4x1

Squat was supposed to be 435 4x5

[xRequiem]

5 Weeks Out - Bench Day #3

OHP
170 2x9 PR
170x7

Rolling Tricep Extension
40 4x6

Dumbbell Six Ways
15 3x6

Single Arm Lateral Raise
20 3x6

[xRequiem]

5 Weeks Out - Deadlift Day #2

Pause Sumo Deadlift
475 7x1

Pendlay Row
155 4x6

Barbell Cuban Press
50 3x6

[xRequiem]

4 Weeks Out - Bench Day #1

Spoto Press
230 4x3

Single Arm DB Curl
20 3x12

Seated Rear Delt Raise
20 3x12

[xRequiem]

4 Weeks Out - Squat Day #1

Comp Squat
535x2 @ 7
510 2x3 @ 7

SSB Squat
421 2x2

Wide Stance Goblet Box Squat
45 3x10

AM BW: 189.2

[xRequiem]

4 Weeks Out - Deadlift Day #1

Sumo Deadlift
515x3 @ sub 6
485 3x5

Suitcase Deadlift Iso Hold
95x35 seconds
95x42 seconds PR
95x40 seconds

DB Row
85 3x12 PR

[PhDPepper1111]

looking good Requiem!!
Moving some heavy weight!
BTW how old are you?

I'm 2 days out

[xRequiem]

29 Days Out - Squat/Bench Day #2

Pause Squat
460 4x4 @ 6 PR

Comp Bench
240 3x1 @ 7
210 3x6 @ 7

Everything felt great today. Squats were supposed to be a 5lb PR. My misload made it 15 🤷‍♂️