Another Stab At Getting Strong

[xRequiem]

8/2

Pendlay Row
155 5x10


Combo Set:

Machine Chest Suppported Row
105x10
115x10
125x10
DB Lunge 40x10 40 2x9

Combo Set:

Facepull 30x20 40x15 50x15
SL Hipthrust 12x12, 35 2x12

Combo Set:

DB Incline Bench Press
50x20
50x17
50x16
Hypertension 25 2x10

Combo Set:

Ez Bar Preacher Curl 40x16, 40 3x14
Tibia Raise bw 3x30

[xRequiem]

8/3 AM

Wide Grip Bench Press (5:0:0)
175x8
165 5x6

HS Iso Shoulder Press
150x11
150x12
150x12
150x14

DB Bench Press
50x8
35x12
50x16
50x16

Chest Supported DB Row
50x15
50x16
50x17

Skull Crusher
55x17
55x20
55x18
55x18

Alternating Hammer Curl
25x15
25x14
25x13
25x14

[xRequiem]

8/3 PM

60 minutes of BJJ

[xRequiem]

8/4

Comp Squat
370 2x10
370 2x8

Hack Squat
280x10
280x12
280x12
280x12

Lying Hamstring Curl
95x14
95x13
95x14
95x14

Bent Knee Calf Raise
95x13
95x14
95x14

Sumo Deadlift
355x8
355x8
375x8

[xRequiem]

8/28

Comp Squat
425x5
405 6x5

Incline Bench
135x6
145 2x6
155 2x6

Heel Elevated Goblet Squat
25 4x15

Side Plank
4x30 second each side

Time to start logging again since I'm officially beginning meet prep.

[HomeGymChains]

Best wishes for your prep!

[xRequiem]

8/29

Spoto Press
135x6
145x6
155x6
165x6
175x6

Seated Row
120 3x15

Face Pull
50x15
50 2x13

Rolling Tricep Extension
25 3x15

DB Hammer Curl
25x15
25 2x12

In and out in 37 minutes. Bench is feeling strong with the new grip. Switched from close grip to middle finger on ring. Feel like I'll break through my plateau.

[xRequiem]

8/30

Sumo Deadlift
445x4
425 5x4

Heel Elevated RDL
135 4x10

Comp Bench(technique)
135x4
155x2
175x2

Machine Hip Thrust
90+light band 4x12

Pallof Press
3 sets of 15 seconds

Strained my middle finger in BJJ the previous night. Managed to strap up for pulls to still get in work.

Xray showed there was so bone damage so I should be 100% in a couple weeks.

[xRequiem]

9/1

High Bar Squat (beltless and sleeveless)
285x6
315 5x6

Comp Bench
175 5x4

1" Deficit Beltless Sumo Deadlift
365x5
385x5
405 3x5

Lying Hamstring Curl
75 2x15

Lunge
Bw 2x12

Feeling strong.

[xRequiem]

9/2

Comp Bench
195x5
185 6x5

Yates Row
135 4x12

Split Squat
Bw 3x11

Plate Front Raise
25 4x12

Reverse Tricep Pushdown
40 4x12

Preacher Curl
75 2x12
75 2x10

[xRequiem]

9/4

Comp Squat
465x5
435 5x5

Incline Bench Press
135x6
155x6
165x6
175 2x6

Heel Elevated Goblet Squat
25 4x15

Ab Wheel
4x10

Seated Calf Raise
45 4x18

[xRequiem]

9/5

Spoto Press
150x6
160x6
170x6
180x6
190x6

1-Arm Lat Pulldown
55 3x10

Face Pull
50 3x15

Rolling Tricep Extension
30 3x12

Hammer Curl
30 3x12

[xRequiem]

9/6

Sumo Deadlift
475x4
455 4x4

Heel Elevated RDL
155 4x10

Glute Pull Through
50 4x12

DB Bench Press
40 3x10

[xRequiem]

9/8

Beltless High Bar Squat
335 3x5
355 2x5

Comp Bench
175 2x4
185 2x4

1" Deficit Sumo Deadlift
405 4x5

Lunge
Bw 2x15

Lying Hamstring Curl
75 2x12

[xRequiem]

9/9

Comp Bench
215x5
195 2x10
195 2x5

Reverse Tricep Pushdown
40 4x15

Machine Curl
65 4x8

[xRequiem]

9/18

Beltless Squat
405 2x5

Comp Bench
185 2x5

Power Clean
135 3x3

First day back from deload week. Easing back in.

Earned my first BJJ this week.

[xRequiem]

9/20

Beltless Conventional Deadlift
365 2x5

Barbell Row
185 3x8

One Arm DB Row
100x8
110x8 PR
120x8 PR

Wide Grip Lat Pulldown (stretch between each rep)
100 3x10

Machine Row (Amarp 5 minutes)
75x91

EZ Bar Preacher Curl
50 3x10

Concentration Curl
15 3x9

Seated Curl (Amarp 5 minutes)
15x56

[xRequiem]

9/22

Comp Bench
Skip

Incline DB Bench Press
35 3x15

Cable Cross Over
40 3x12

Chest Dip
Bw 3x12

Machine Chest Press (amarp 5 minutes)
70x97

Lying Skull Crusher
40 3x12

Seated Two Arm DB Tricep Extension
30 3x12

Cable Tricep Extension (amarp 5 minutes)
60x84

Switched to hypertrophy program because I over train monthly on PL. End up over training after one session. I'm so tired of getting sick and depressed from lifting weights.

[xRequiem]

9/25

OHP
135 3x6

Seated Arnold Press
30 3x10

DB Lateral Raise
15 3x15

HS Iso Shoulder Press
70x90

Face Pull
40 3x15

Tibia Raise
Bw 3x20

DB Shrug (amarp 3:40)
50x100

Seated EZ Bar Wrist Curl
40 3x10

Static Barbell Hold (amarp 5 minutes)
40x120 seconds

[xRequiem]

9/27

Beltless Conventional Deadlift
385 2x5

Barbell Row
205 3x8

One Arm DB Row
100 3x6

Wide Grip Lat Pulldown (stretch between each rep)
100 3x12

Machine Row (Amarp 5 minutes)
75x100

EZ Bar Preacher Curl
50 3x12

Concentration Curl
20 3x7

Seated Curl (Amarp 5 minutes)
20x42

[xRequiem]

9/29

Comp Bench
185 2x5

Incline DB Bench Press
50 3x12

Cable Cross Over
50 3x10

Chest Dips
Bw 3x15

Machine Chest Press (amarp 5 minutes)
90x80

Lying Skull Crusher
50 3x12

Two Arm DB Tricep Extension
30 3x13

Cable Tricep Extension (amarp 5 minutes)
40x107

Still super weak. Guess the cold/over training still has me down. Glad I don't care about lifting anymore or I would be super depressed.

[xRequiem]

10/6

Bench Press
185x6
205x4
155x20

HS Incline Press
120 3x12

Combo Set:
Incline DB Flies 15 3x15
Seated Tricep Extension 15 3x15
Seated Hammer Curl 15 3x15

Cable Tricep Pushdown
30 3x20
10x30 drop set

"Perfect Push-up" 8, 8

I'm still lifting just complacent on logging. Worked up to BJJ 3x week. Going to try 4x next week if recovery permits. Just cruising and cutting while trying to work on function strength and mobility

[xRequiem]

10/7

Beltless High Bar Squat
315 3x6

Barbell Cossack Squat
45 3x8

Jefferson Curl
45 2x5

Barbell Calf Raise
135 3x20

Easing back into lower body.

[xRequiem]

10/9

Seated DB Shoulder Press
40x12
55x10
70 3x6 PR

Iso Shoulder Press
90 3x20

DB Shrug (no strap)
70 3x25

DB Floor Press
40 3x10

Face Pull to Y Raise
20 3x12

Nice juicy pump. Might do some weighted neck and rotator cuff work tonight or in the morning

[xRequiem]

10/16

Beltless High Bar Squat
365 3x5

Bench Press
185 4x8

Pull-up
Bw 6x3

Tibia Raise
Bw 3x25

Floor Rolling Tricep Extension
20 2x20

Some side split work

[xRequiem]

10/18

KB conditioning

10/20
Machine Trap Bar Deadlift + Shrug
90x12
140x12
190x12
240x12

Z Press
135 3x6 PR

ATG Split Squat
3x5

Seated Calf Raise
50 3x15

Rope Tricep Pushdown
30 2x35

Rope Bicep Curl
30 2x25

[xRequiem]

10/25

Hack Squat
360x6
410x6
460x6 PR

Hack Calf Raise
180x20
90x25

Incline Barbell Bench Press
135x8
155 3x8

DB Lateral Raise
30 4x10

Seated Single Arm Tricep Extension
30 4x10

Neck Flexion
10 2x25

Neck Extension
10 2x25

[xRequiem]

10/26 AM

Bent Over Barbell Row
135 4x10

EZ Bar Curl
65 4x10

EZ Bar Wrist Curl
65 4x10

Toes To Bar
3x5

10/26 PM

1hr BJJ drilling + rolling

[xRequiem]

10/27 AM

1hr BJJ drilling + rolling

[xRequiem]

10/28 PM

DB Bench Press
50x10
55x10
60x10
65x10

JM Press
95 4x6

Stiff Leg Deadlift (reset every rep)
225 4x6

Single Arm Cable Shoulder Lateral Raise
12.5 4x10

Very weak on JM Press just means I have more room for progress.