Another Stab At Getting Strong

**xRequiem** · 02-27-2022, 10:39 AM

28 Days Out- Bench Day #3

Comp Bench
155 3x10

Single Arm Hammer Curl
20 4x15

Dumbbell Six Ways
15 3x7

Poliquin Lateral Raise
10 3x15

**xRequiem** · 02-27-2022, 10:59 AM

27 Days Out - Deadlift Day #2

Pause Sumo Deadlift
495 6x1

Incline Dumbbell Row
35 4x15 PR

Side Lying External Rotation
5 3x15

Seated Calf Raise
45 3x15

**xRequiem** · 02-28-2022, 02:47 PM

26 Days Out - Bench Day #1

Spoto Press
245 4x2

Single Arm DB Curl
30 3x10 PR

Seated Rear Delt Raise
30 3x10 PR

**xRequiem** · 03-04-2022, 04:17 PM

25 Days Out - Squat Day #1

Comp Squat
560 2x1
520x2

Cut this day short. Feeling off.

**xRequiem** · 03-04-2022, 04:19 PM

24 Days Out - Deadlift Day #1

Sumo Deadlift
560x1 @ sub 6
510 3x3

Suitcase Deadlift Iso Hold
105x20 seconds
105x25 seconds
105x27 seconds

DB Row
90 3x10 PR

**xRequiem** · 03-04-2022, 04:20 PM

22 Days Out - Squat/Bench Day #2

Pause Squat
470 4x3 @ 6

Comp Bench
250 2x1
220 3x5

Front Foot Elevated Lunges
3x10

**xRequiem** · 03-05-2022, 09:38 AM

21 Days Out- Bench Day #3

Comp Bench
165 3x9

Single Arm Hammer Curl
25 4x12 PR

Dumbbell Six Ways
15 3x8

Poliquin Lateral Raise
15 3x12

AM BW: 187.6

**xRequiem** · 03-09-2022, 05:36 AM

20 Days Out - Deadlift Day #2

Skipped most of this session. Feeling beat up

**xRequiem** · 03-09-2022, 05:38 AM

19 Days Out - Bench Day #1

Spoto Press
255 2x1
220 3x5

Single Arm DB Curl
32 3x8 PR

Seated Rear Delt Raise
32 3x8 PR

**xRequiem** · 03-09-2022, 05:39 AM

18 Days Out - Squat Day #1

Comp Squat
565x1
590x1 @ 8

Wide Stance Sumo Box Squat
45 3x8

**xRequiem** · 03-10-2022, 05:45 AM

17 Days Out - Deadlift Day #1

Sumo Deadlift
570x1 @ 6
600x0
600x0

Skipped back downs and accessories out of frustration. 600 was a speed rep up until lockout. I just drop the bar when I hit lockout. I can’t figure out why I do this. Makes me want to give up.

**xRequiem** · 03-13-2022, 06:01 PM

15 Days Out - Squat/Bench Day #2

Pause Squat
485 2x2

High Bar Pause Squat
405 2x2

Comp Bench
235x1

Leg Extension
100 3x20

Cut bench short. This gym had horrible equipment

**xRequiem** · 03-13-2022, 06:03 PM

14 Days Out - Bench Day #3 + Deadlift Day #2

Comp Bench
245x1 @ 7.5
260 - skipped
230 2x4
180 2x8

Pause Sumo Deadlift
475 4x1

Single Arm Hammer Curl
30 4x10

Poliquin Lateral Raise
20 3x10

Barbell Row
155 3x15

AM BW: 185.6

Consolidated days. Still on vacation. 260 was there but I didn’t feel comfort Without spotters

**xRequiem** · 03-16-2022, 11:20 AM

13 Days Out - Bench Day #1

Spoto Press
230 3x1
210 2x5

Single Arm Bicep Curl
30 2x6

Seated Rear Delt Raise
25 2x6

**xRequiem** · 03-16-2022, 12:17 PM

10 Days Out - Squat + Deadlift Day #1

Comp Squat
545x2 @ 7.5-8
460 3x2

Sumo Deadlift
505 5x1 @ 6

Suitcase Deadlift Iso Hold
125x18
125x22
125x20

DB Row
45 3x20 (no strap)

Great session considering what’s happened over the last few days. Back glass was shattered on my wife’s new Volvo while on vacation and everything stolen. Including all of my lifting gear. Coach is sending me his belt and I’ve ordered everything else. Should all be here in time for the meet

Knowing that I did these lifts Beltless. Squat was supposed to be 540x4 but I cut it short. I shouldn’t have as 545x2 was about an 8. Pulls felt great. I might pull better without a belt tbh.

Anyways this was the last heavy day before the meet.

**xRequiem** · 03-18-2022, 03:19 PM

8 Days Out - Squat/Bench Day #2

Pause Squat
435x2
435 2x3

Comp Bench
230x1
245x1
210 3x4

Front Foot Elevated Lunges
3x6

AM BW: 186.8

Getting close to meet day.

**xRequiem** · 03-27-2022, 11:40 AM

Mock Meet - 3/26/22

Squats
545
565
610 PR

Bench
240
255
265 PR

Sumo Deadlift
565 fail
565
590 fail

Total 1440 for a 42lb PR from Decembers meet
Weight 179.0

Drove 3 hours for weigh in and 3 hours for the meet only to leave. It was completely over whelming. 107 lifters and 300+ spectators cramped into a small area. They should have rented an event center with all the money they made. Wife and I couldn’t do it. So I came home and had my own mock meet.

I’m going to focus on grip, fixing deadlift technique and building upper chest. Also, going to start training in wraps and attempt a cut to 175 to compete in 165.

**xRequiem** · 03-27-2022, 11:53 AM

Off Season - Arms + Core

Seated Overhead EZ Bar Tricep Extension
45 3x25

Seated EZ Bar Curl
45 3x25

Tricep Pushdown
20 3x30

Barbell 21s
3 sets with 45

Anti Rotation Press
3x12

Planks
3 sets of 45 seconds

AM BW: 186.0

Had a huge cheat meal last night. Going to eat at maintenance for a bit then start cutting.

**HomeGymChains** · 03-27-2022, 12:02 PM

Sorry to hear about the poor conditions. I like your idea to have your own mock meet. Hope you crushed it!

Best wishes.

**xRequiem** · 03-28-2022, 05:16 PM

Off Season - Week 1 Day 1 Bench #1

Wide Grip Floor Press
135x3
155x3
170x3
185x3
200x3 @ 7

Neutral Grip DB Press
30 3x20

Seated Rear Delt Raise
15 3x15

AM BW: 186.0

Objective today was working up to a set of 3 @ 7. I felt pretty strong on these but unracking took a lot of energy as the lowest pin was still too high. I had to unrack one side at a time cresting quite a dangerous situation. Won’t be doing these at the gym anymore but at home.

**xRequiem** · 03-29-2022, 06:16 PM

Off Season - Week 1 Day 2 Squat #1

Comp Squat
380 4x4

SSB Squat
351 3x3

Tibia Raises
BW 4x15

AM BW: 183.8

**xRequiem** · 03-30-2022, 03:15 PM

Off Season - Deadlift Day #1

Sumo Deadlift
405 12x1

Suitcase Deadlift
95 3x10

DB Row 37 3x20

AM BW: 183.0

Lower weights on rows to focus on grip and getting a pump in lats.

**xRequiem** · 04-01-2022, 03:07 PM

Off Season - Squat + Bench Day #2

Pause Squat
365 4x4

Contra Lateral DB Single Leg RDL
17 3x12

Comp Bench
150 4x12

AM BW: 182.0

Weight falling off too fast. I’m at 2750 calories too.

**xRequiem** · 04-02-2022, 03:24 PM

Off Season - Bench Day #3

Comp Bench
165 3x10

Barbell Row
135 3x15

Hammer Curl
25 4x15 PR

Single Arm DB Push Press
25x15
30x15
35x15

AM BW: 181.2

**xRequiem** · 04-03-2022, 11:14 AM

Off Season - Week 1 Deadlift Day #2

Conventional Deadlift (Beltless)
315 4x10

Chest Supported Incline DB Row
35 4x15

Snatch Grip Row
115 3x15

Seated Calf Raise
45 4x12

Backwards Incline Treadmill
12 minutes @ 1.3mph

AM BW: 181.2

Destroying my forearms. Lowered weight or row movements and slowed the reps down to help grip training.

**xRequiem** · 04-04-2022, 02:36 PM

Off Season - Week 2 Bench Day #1

Wide Grip Floor Press
160 5x10

Neutral Grip DB Press
37 3x15

Seated Rear Delt Raise
17 3x12

AM BW: 180.8

Wow I’m down 5.2lb in one week. Coach brought me from 2500 > 2750 > 2950 calories today to try and slow this cut down.

**xRequiem** · 04-05-2022, 03:45 PM

Off Season - Week 2 Squat Day #1

Wrapped Squat
425 2x5

Sleeve Squat
405 3x4

Tibia Raise
3x20

AM BW: 180.8

**xRequiem** · 04-06-2022, 03:00 PM

Off Season - Week 2 Deadlift Day #1

Sumo Deadlift
420 4x10 PR

Suitcase Deadlift
115 3x8

DB Row 42 3x15

AM BW: 180.8

No straps today. Definite strapless volume Pr

**xRequiem** · 04-08-2022, 03:33 PM

Off Season - Week 2 Squat + Bench Day #2

Pause Squat
395 4x4

Contra Lateral DB Single Leg RDL
27 3x10

Comp Bench
165 4x12

AM BW: 181.4

Might have done 5 sets on bench

**xRequiem** · 04-09-2022, 11:34 AM

Off Season - Week 2 Bench Day #3

Comp Bench
185 3x9

Barbell Row
155 3x12

Hammer Curl
30 4x12 PR

Single Arm DB Push Press
40 3x12

AM BW: 180.2

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