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  1. #31
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 2 Day 1

    Beltless Squat
    365x1
    405x1
    455x1 @ 8
    365 5x6

    Comp Bench
    190x1
    215x1
    230x1 @ 8
    185 5x6 (last set feet up)

    Barbell Curl
    45x20
    55x20
    65x20

    Not bad for driving 6+ hours today and bring sunburned.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #32
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 2 Day 2

    Beltless Sumo Deadlift (stiff bar)
    475 2x1
    505x1 @ 8 (straps)
    405 5x6 (3 sets with straps)

    OHP
    95x8
    115x8
    130x8
    135x8
    140x8

    Calf Raise
    55 5x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  3. #33
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 2 Day 3

    2ct Pause Squat
    365x3
    385x3
    405x3 @ 8
    365 2x3

    Paused Close Grip Bench
    155x7
    165x7
    175x7
    185x7 @ 7

    Barbell Row
    225 4x5

    Easy. 3rd straight day of volume. Two more before I rest. Oh yeah, I'm cutting too!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #34
    Registered User xRequiem's Avatar
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    Top sets from last 3 days.

    Day 1 - https://youtu.be/-8L0KQ3KdQI
    Day 2 - https://youtu.be/nsABdIYxp-4
    Day 3 - https://youtu.be/jbGIlyeMEiA

    Im going to start recording bench going forward. As you can tell by how fast bench moved I had a lot more in the tank. Without video I would have called this a 7.5 - 8. Since I began PL again I'm guilty of over labeling my RPE due to lack of true max effort attempts. Video helps me with accountability.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  5. #35
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 2 Day 4

    Beltless 1" Block Pull (deadlift bar)
    475x2
    550x2
    620x2
    495 2x2

    2ct Pause Bench Press
    155x6
    170x6
    185x6
    200x6

    Tricep Rope Pushdown
    80x15
    90x15
    100x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  6. #36
    Registered User xRequiem's Avatar
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    Here's my 2 top sets of DL from day 4.

    https://youtu.be/xjmTZgQGlsU

    Looking forward to this off day.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  7. #37
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 2 Day 5

    Beltless Front Squat
    275x3
    315 3x3

    Hook Grip Practice + RDL
    Worked up to 405 with a hook grip. Bit painful but this is 90lb heavier than I've ever gone with hook or doh. Looking forward to working on this on the coming months to transition to hook grip as my primary grip.

    Standing DB Press
    40x12
    50x10
    60x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  8. #38
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 3 Day 1

    Beltless Squat (squat bar)
    405x1
    435x1
    465x1 @ 8 PR
    385 4x5, 1x7

    Comp Bench (squat bar)
    210x1
    230x1 - @ 8
    190 1x5, 4x7

    Machine Curls
    50x12
    60x10
    70x8

    Not bad. Squats were a challenge mentally but all the reps were smooth. Yesterday ended up being more of a cheat day than anticipated. Drank quite a lot and ate tons of junk.

    I specified using squat bar on bench and squats since it weighs 3-5lb more than our Texas Power Bar. So that 230 moving as an 8 is closer to 234. That's exciting since 245 a weeks ago was awful.

    Lower back is quite achey around s and lower l spine. Going to smash my upper glutes/hips with lacrosse ball and hit the chiropractor early in the week. I'm 4 weeks out from my lastest adjustment.

    Will have videos Monday or Tuesday. Wil edit and upload day 1 and day 2 together.
    Last edited by xRequiem; 07-19-2020 at 11:49 AM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  9. #39
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 3 Day 2

    Sumo Deadlift (DL bar)
    425x1 - Hook Grip PR
    475x1
    515x1 - @ 7.5 (add belt)
    405 3x5 (hook grip reps per set 3, 0,1)
    405x3 - dead

    Lower back is achey leading me to using a belt. Getting better at hook grip.

    OHP
    95x8
    115x6
    125x6
    145x6
    155x6

    Sitting Calf Raise
    90 3x12

    Day 1 - https://youtu.be/-8dhhPsj1UI
    Day 2 - https://youtu.be/sfaOLojxuIs

    Belt needs to be tightened a notch. I'm down ~10lbs since I first got it.

    And now for a much needed rest day.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #40
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 3 Day 3

    Pause Squat
    365x2
    385x2
    405x2
    425x2 PR
    455x1 PR
    475x1 @ 8.5 PR
    500x1 @ 9.5 PR

    Comp Bench
    185x2 (index on ring)
    210x2 (index on ring
    225 2x1 - @ 9 (index on ring)
    185x5 (index on ring)
    185x5 (normal grip)
    185x6 (pinky on ring)
    185x6 (pinky on ring)
    185x10 (pinky on ring) @ 9 PR

    Trying out new bench form. Pinky on ring feels best.


    Neutral Grip Pulldown
    60x10
    80x10
    100x10
    120x10
    140x10

    Hit my 1RM +5 on squat with a pause! Of course, I recorded my face then canceled the recording

    Here's all squats save the 500 -
    https://youtu.be/VfmhiotDWe0
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  11. #41
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 3 Day 4

    Beltless Pause Sumo
    315x3 (hook grip)
    335x3 (hook grip)
    365x3 (hook grip)
    385x3 (1st rep hook grip)
    405x3 (1st rep hook grip)
    425x3 (1st rep hook grip)
    445x3 @ 8.5

    2ct Pause Bench (pinky on ring)
    155x4
    175x4
    185x4
    195x4
    205x4
    225x3 @ 9 PR
    205x4
    185x10

    Single Arm DB Extension
    25x8
    30x8

    DB Extension
    25x20
    25x20

    New bench form feeling much better. Those 2ct was definitely closer to 1.5.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  12. #42
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 3 Day 5

    Front Squat
    225x3
    280x3
    320x3
    275x3

    RDL
    135x6 (hook grip)
    225x6 (hook grip OUCH)
    275x6

    Face Pulls
    70 4x12

    Beat up today. Transitioning to 4x week starting Sunday. Down from 202 to 191 over the last 3 weeks.
    Last edited by xRequiem; 07-24-2020 at 04:10 PM.
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    training log
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  13. #43
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 4 Day 1

    Squat
    365x5
    395x5 (add belt)
    425x5 @ 7 PR
    455x5 @ 8.5 PR
    430x5 @ 8.5
    430x5 @ 8.5 (mentally a 9.5)

    Comp Bench
    155x5
    185x5
    205x5
    220x5 @ 9 PR
    210x5 @ 9
    205x5 @ 8
    205x5 @ 8.5

    Reverse DB Flies
    15 3x15
    20 3x10

    Strict Curls
    35x12
    55 3x12

    Decline DB Press/Flies (left pec)
    20 3x8

    Great session. Yesterday was a downer. I've noticed my left pec is continually shrinking. I'm positive I don't have Poland Syndrome now. I spent some time looking back on older photos/videos and I definitely used to have a left pec. Even my wife is positive. She said it was slightly smaller but no ~70% smaller. Going to contact a physical therapist tomorrow. Not sure whom else to contact regarding this. My pec has continuously shrunk over the last couple years. I'm hoping this is from a pinched nerve/lack of blood supply so this could be slowly fixed. My c5 and c6 are compressed quite a bit due to my reverse cervical spine. If there's anyway to remedy this I'm going to pay to get it fixed. Getting my pec back means a huge increase in my bench and more confidence in my appearance.

    Sorry for the diary entry lol
    Last edited by xRequiem; 07-26-2020 at 12:02 PM.
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    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  14. #44
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    RTS Volume Block Week 4 Day 1

    Squat
    365x5
    395x5 (add belt)
    425x5 @ 7 PR
    455x5 @ 8.5 PR
    430x5 @ 8.5
    430x5 @ 8.5 (mentally a 9.5)

    Comp Bench
    155x5
    185x5
    205x5
    220x5 @ 9 PR
    210x5 @ 9
    205x5 @ 8
    205x5 @ 8.5

    Reverse DB Flies
    15 3x15
    20 3x10

    Strict Curls
    35x12
    55 3x12

    Decline DB Press/Flies (left pec)
    20 3x8

    Great session. Yesterday was a downer. I've noticed my left pec is continually shrinking. I'm positive I don't have Poland Syndrome now. I spent some time looking back on older photos/videos and I definitely used to have a left pec. Even my wife is positive. She said it was slightly smaller but no ~70% smaller. Going to contact a physical therapist tomorrow. Not sure whom else to contact regarding this. My pec has continuously shrunk over the last couple years. I'm hoping this is from a pinched nerve/lack of blood supply so this could be slowly fixed. My c5 and c6 are compressed quite a bit due to my reverse cervical spine. If there's anyway to remedy this I'm going to pay to get it fixed. Getting my pec back means a huge increase in my bench and more confidence in my appearance.

    Sorry for the diary entry lol
    Those squats man. Good work! Crazy strong squats
    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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  15. #45
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 4 Day 2

    Sumo Deadlift
    Warmed to to 405x2 with hook grip
    455x5 (add straps)
    495x5
    545x5 @ 8 PR
    510x4 (remove straps) @ 9
    510x4 (add straps) @ 9

    OHP
    95x5
    115x5
    130x5
    140x5
    150x5 @ 8.5
    145x5
    145x5
    145x5 @ 8.5

    Tbar Row
    45x8
    90x8
    115 4x8

    Some cable cross over on my left pec.

    Plate pinches and carry with 45s.

    BW: 190.5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  16. #46
    Registered User xRequiem's Avatar
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    trying to get strong again

    training log
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  17. #47
    Registered User xRequiem's Avatar
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    Cardio/Abs

    12 minutes on recumbent bike.
    20 minutes on incline treadmill.

    Decline Sit-ups
    15 3x12

    BW: 189
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  18. #48
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 4 Day 3

    Beltless Pause Squat
    315x4
    365x4
    385x4 @ 8.5
    365x4
    365x4 @ 8.5

    Pause Decline Bench Press
    135x8
    155x8
    155x8
    175x8
    175x8
    175x8

    RDL
    225x6
    245x6
    275x6
    295x6

    Feeling run down today. Fasted until 12:30 today for labs. Man my BP is abnormally high. Measuring in at 152/90 opposed to my usual baseline of 130/85. Not too sure what's causing this. Will play my triage by what the labs say regarding my results.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  19. #49
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 4 Day 4

    Beltless Pause Sumo Deadlift
    475x1
    515x1
    545x1 @ 8
    445 3x3

    Close Grip Bench Press
    135x8
    155x8
    175x8
    190x8 @ 8.5
    175x8
    155x8
    135x8

    One minute rest on descension.

    Front Squat
    275x3
    330x3 @ 9
    275x5
    225x8

    Dips
    4x12

    Yikes, I'm beat.

    My Instagram is jawn.mcintyre if you want to follow.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  20. #50
    Registered User xRequiem's Avatar
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    Cardio Day

    20 minutes on stair climber
    20 minutes on recumbent bike

    Strict Curls
    35x12
    55x10
    65x8
    75x6
    55x12

    Decline DB Press/Flies (left side)
    20 4x?

    BW: 188

    Body weight looking good despite having infrequent BM for whatever reason(3 days without).
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  21. #51
    Registered User xRequiem's Avatar
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    Cardio Day

    20 minutes on stair climber.
    20 minutes on recumbent bike.

    Seated Calf Raise
    45 3x15

    HLR
    3x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  22. #52
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 5 Day 1

    Squat
    405x4
    445x4
    475x4 @ 8.5 PR
    430x4 @ 8
    430x4 @ 8.5

    Comp Bench
    160x4
    180x4
    205x4
    220x4 @ 8.5
    205x4 @ 8.5
    205x4 @ 8
    205x4 @ 9

    Decline DB Press (left side + plus few extra reps with both)
    30x10
    35x10
    40x10

    Hammer Curl
    30 4x12

    Rear Delt Flies
    20 4x12

    1RM calculator puts me at 560 on squat. Bench felt ok. Still playing around with sinking on pause or light touch.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  23. #53
    Registered User musclehead09's Avatar
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    Age: 26
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    Originally Posted by xRequiem View Post
    RTS Volume Block Week 5 Day 1

    Squat
    405x4
    445x4
    475x4 @ 8.5 PR
    430x4 @ 8
    430x4 @ 8.5

    Comp Bench
    160x4
    180x4
    205x4
    220x4 @ 8.5
    205x4 @ 8.5
    205x4 @ 8
    205x4 @ 9

    Decline DB Press (left side + plus few extra reps with both)
    30x10
    35x10
    40x10

    Hammer Curl
    30 4x12

    Rear Delt Flies
    20 4x12

    1RM calculator puts me at 560 on squat. Bench felt ok. Still playing around with sinking on pause or light touch.
    You are on the gain train! Squat is sick.
    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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  24. #54
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 5 Day 2

    Sumo Deadlift
    495x1
    530x1
    585x4 @ 8.5 PR
    535x4 @ 8
    535x4 @ 8

    OHP
    120x4
    135x4
    145x4
    155x4
    165x4 @ 9
    155x4
    145x4

    BB Row
    225 3x5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  25. #55
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 5 Day 3

    Pause Squat
    315x3
    365x3
    385x3
    365x3
    315x3

    2ct Pause Bench
    155x3
    175x3
    190x3
    200x3 @ 9

    Comp Bench
    210x2
    225x1
    235x2 @ 9 PR

    Touch And Go Bench
    225x3 @ 9

    Leg Curls
    100 3x10

    BW: 186

    Dehydrated as **** today. It's days like this I'm thankful for training with an RPE based method. Had cramps and spasms on just about every lift. Amazed at what I accomplished honestly. 235x2 might be a PR.
    Last edited by xRequiem; 08-05-2020 at 04:53 PM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  26. #56
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 5 Day 4

    1" Sumo Block Pull
    485x1
    555x1
    605x1
    660x1 - @ 9 PR
    555x1 (mixed grip)

    Decline Bench Press
    165x6
    185x6
    205x6 @ 8
    205x6 @ 8
    205x6 @8.5

    Front Squat
    275x3
    295x3
    225x8

    Dips
    BWx10
    15 3x12

    BW: 186.5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  27. #57
    Registered User xRequiem's Avatar
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    Cardio Day

    23 minutes on incumbent bike (4.4m)

    EZ Bar Curl
    35x12
    55x12
    75x8
    55x12
    35x12

    Reverse DB Flies
    15 5x12

    BW: 185.5

    My body aches. Thankful for the 2 days off. My ankle is especially troublesome.

    I will be transitioning to 3x week getting ready for mock meet in 3 weeks.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  28. #58
    Registered User xRequiem's Avatar
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    Cardio Day

    12 minutes on row machine
    20 minutes on incline treadmill

    Seated Calf Raise
    50 3x12

    BW: 186.5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  29. #59
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 6 Day 1

    Squat
    405x1
    455x1
    495x3 @ 9 PR
    515x1 @ 9 PR
    435 3x3

    Comp Bench
    185x3
    210x1
    230x3 @ 9 Ties PR
    210 2x3
    210x6 @ 9.5 PR

    DB Pullover
    25x10
    30x10
    35x10
    40x10

    BW: 185

    Squats were more difficult than they looked. Pissed I didn't get a video of 495x3. 515x1 and 435 3x3 are on my IG.

    Tied my PR on bench. Looking back I hit that bench PR before doing squat/deadlift so I wasn't nearly as beat. Additionally I was 10-15lb heavier.
    Last edited by xRequiem; 08-09-2020 at 01:37 PM.
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    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  30. #60
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 6 Day 2

    Sumo Deadlift
    475x1
    515x1
    575x1
    605x4 - @ 8.5 PR
    515 2x3 (no straps first set)

    DB Press
    40x12
    50x10
    60x8
    70x6

    BW: 184.5

    Had to move this day up one. Giving blood tomorrow and didn't want to pull HEAVY after giving blood. I'm beat.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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