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  1. #61
    Registered User xRequiem's Avatar
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    Cardio Day

    20 minutes on stair climber.

    BW: 183.5!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #62
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 6 Day 3

    Beltless Pause Squat
    315x3
    365x3
    405x3 @ 8

    Beltless Squat
    435x1 7.5
    460x1 @ 8 PR
    480x1 @ 9 PR

    2ct Pause Bench
    185x3
    205x3
    225x2 @ 9
    225x2 @ 8.5

    Beltless Pause Sumo (hook grip)
    405x1
    455x1
    465x1

    Dips
    BW 3x12

    BW: 184.5

    Gave blood Tuesday and fainted while walking off the bus lol. Definitely wasn't fully recovered today. Got light headed several times especially on the hook grip pulls. Blew my thumb out on 465. Apparently I need to grow my finger nails out.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  3. #63
    Registered User xRequiem's Avatar
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    Cardio Day

    20 minutes on stair climber.

    Circuit #1
    DB Curl 20x12, 25x12, 30x12
    DB Press 20x12, 30x12, 40x12 (left side)
    Machine Crunches 3x15

    Circuit #2
    Rope Curl 50 2x20
    Dip BW 2x20
    HLR 2x6

    BW: 183.8

    Usually round to nearest .5 but Im really excited to drop below 184!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #64
    Registered User xRequiem's Avatar
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    Cardio Day

    12 minutes on recumbent bike
    13 minutes on row machine (2k meters)

    Seated Calf Raise 45 2x12
    Spider Crawls 2 sets

    BW: 182.5!

    Let's ****ing go!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  5. #65
    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 6 Day 3

    Beltless Pause Squat
    315x3
    365x3
    405x3 @ 8

    Beltless Squat
    435x1 7.5
    460x1 @ 8 PR
    480x1 @ 9 PR

    2ct Pause Bench
    185x3
    205x3
    225x2 @ 9
    225x2 @ 8.5

    Beltless Pause Sumo (hook grip)
    405x1
    455x1
    465x1

    Dips
    BW 3x12

    BW: 184.5

    Gave blood Tuesday and fainted while walking off the bus lol. Definitely wasn't fully recovered today. Got light headed several times especially on the hook grip pulls. Blew my thumb out on 465. Apparently I need to grow my finger nails out.
    That core is strong! Upper 4’s Beltless squat is awesome.

    Sucks on the light headedness and the thumb. Good work tho. Any plans to compete?
    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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  6. #66
    Registered User xRequiem's Avatar
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    RTS Volume Block Week Mock Meet

    Squat
    405x2
    455x1
    495x1 @ 9
    525x1 @ 9 PR

    Man I feel like arse. I'm not good at singles and it shows in my max attempts. I need more time under the bar at 95+%. 10lb PR and 20lb total PR on squat this cycle.

    Comp Bench
    205x2
    225x2
    240x1 @ 8.5
    250x1 @ 10 PR

    Not bad. Didn't expect a PR here. 240 was the cleanest a rep has ever looked over 225. 5lb bench PR this cycle. Note I changed my form a couple weeks in.

    Sumo Deadlift
    495x1
    545x1
    585x1 @ 9

    By this point I was tight I couldn't get into position. Everytime I stood up I was close to fainting. Not my best showing considering I pulled 605x4 a few days ago.

    BW: 183

    Up 35lb on my gym total from last cycle while down 20lbs in BW. Poorly timed giving blood this week which resulted in me fainting on the way off the bus. I haven't felt right since. Honestly I feel I have 545/255/650 in me on a good day.

    Last cycle gym total:  1325 @ 202
    This cycle gym total: 1360 @ 183

    My goal is to find a routine that implements more work above 95% and is proven to help bench.  I will post a gym total 1450+ next time at ~172.

    Any advice on routines?

    https://www.instagram.com/p/CD9T2iGA...=1sv3n2cx8nb9t
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  7. #67
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    That core is strong! Upper 4’s Beltless squat is awesome.

    Sucks on the light headedness and the thumb. Good work tho. Any plans to compete?
    Thanks man. I thought myself invincible. Now my body is mush.

    I don't have a anything planned. Once my weight gets closer to an easy 165 cut(170-175) I'll start eyeballing dates. A lot of the guys at the gym are getting into PL so it should be easy to find a meet buddy. Our owner is actually talking about starting a team and covering meet costs.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  8. #68
    Registered User xRequiem's Avatar
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    Off Season Week 1 Day 1

    Comp Bench
    135x8
    155x8
    175 4x8

    Wide Grip Bench (index on ring)
    135x12
    155x10
    175x8
    195x6

    Spoto Press
    135 2x6
    155x6
    185 4x6

    Single Arm Cable Cross Over 20 4x12
    SS with
    Dips BW 4x12

    BW: 185
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  9. #69
    Registered User xRequiem's Avatar
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    Off Season Week 1 Day 2

    Front Squat
    135x5
    185x5
    225 3x8

    Conventional Deadlift
    315 4x5

    Barbell Row
    185 4x8

    Lat Pulldown
    120 4x12

    Rope Curl
    80 4x12

    BW: 184

    Man I hate conventional deadlifts.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #70
    Registered User xRequiem's Avatar
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    Off Season Week 1 Day 3

    Paused Close Grip Bench
    135x8
    155x8
    170x8
    185 4x7

    TNG Bench Press
    135x15
    155x12
    165x8
    175x6
    165x8
    155x8 - feet up
    135x10 - feet up

    Close Grip Incline Bench Press
    95x6
    115x6
    135 3x6

    Decline DB Press
    35 3x12

    Reverse DB Flies
    15 3x15

    Lateral Raises
    20 3x10

    Tricep Extensions
    20 3x12

    BW: 184.5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  11. #71
    Registered User xRequiem's Avatar
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    Cardio Day

    20 minutes on row machine (3150m)
    5 minutes incline treadmill

    BW: 185

    Not sure what's happening with my weight. Stopped taking AI this week to reduce joint pain. Might be a contributing factor. If this continues I'll try EC stack or another thermogenic.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  12. #72
    Registered User xRequiem's Avatar
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    Off Season Week 1 Day 4

    Beltless Squat
    225x8
    275x8
    315 3x10

    Good Morning
    95x8
    135x8
    155x8
    185x8
    205x8
    225x8

    Barbell Calf Raise
    95x15
    135x15
    155x15
    185x15
    205x15
    225x15

    Leg Curl
    100 3x12
    50x25

    Leg Extension
    100 3x12

    Scapular pain is killing me. Going to switch back to a slightly higher bar position. My low bar position has progressively lowered over the months to almost a Riptoe position.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  13. #73
    Registered User xRequiem's Avatar
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    Cardio Day

    10 minutes row machine (1503m)
    15 incline treadmill (.75 mile)

    BW: 183
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  14. #74
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 1 Day 1

    Squat
    335 4x7

    Competition Bench
    165 4x7

    OHP
    115 3x8

    Bench Grip BB Row
    135 3x12

    Hypertension
    4x7

    I'm done cutting. My joints and achey and I'm constantly light headed. Going to get back up to 188-192 and maintain. Should be able to accomplish a small-moderate cut for a meet if I want to go 181.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  15. #75
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 1 Day 3

    Below Parallel Pin Squat (Beltless)
    325 3x6

    Spoto Press
    205 3x6

    1 Arm DB Row
    100 5x10

    Bird Dogs
    3x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  16. #76
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 1 Day 4

    Pause Sumo Deadlift (beltless)
    390 3x6

    Touch And Go Bench Press
    155 3x10
    155x15

    Good Mornings
    225 3x8

    Chin Ups
    4x8

    Dips
    4x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  17. #77
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 2 Day 1

    Squat
    350 4x6

    Comp Bench
    170 4x6

    OHP
    120 3x8

    Barbell Row
    155 3x12

    Reverse Hyper
    4x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  18. #78
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 2 Day 2

    Sumo Deadlift
    435 4x6

    3ct Pause Bench
    145 3x6

    Pause Front Squat
    235 3x6

    Incline Rows
    50 4x8

    And since I forgot to post last week's day 2

    Calgary Barbell Week 1 Day 2

    Sumo Deadlift
    415 4x7

    3ct Pause Bench
    145 3x5

    Pause Front Squat
    235 3x5

    Incline Rows
    40 4x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  19. #79
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 2 Day 3

    Beltless Pin Squat
    350 3x5

    Spoto Press
    210 2x5
    210x8

    1 Arm DB Row
    100 5x8

    Bird Dogs
    3x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  20. #80
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Calgary Barbell Week 2 Day 3

    Beltless Pin Squat
    350 3x5

    Spoto Press
    210 2x5
    210x8

    1 Arm DB Row
    100 5x8

    Bird Dogs
    3x6
    Nice work. How do the pin squats feel? I’ve thought about rotating those in before.
    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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  21. #81
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Nice work. How do the pin squats feel? I’ve thought about rotating those in before.
    They feel awful haha. The pins are either slightly above parallel or atg. Im opting atg and boy are they challenging. Should help staying tight and strengthen the bottom portion of the lift.

    Calgary Barbell Week 2 Day 4

    Beltless Pause Deadlift
    405 3x5

    RDL
    265 3x6

    DB Press
    45x10
    60 4x10

    Lat Pulldown
    100 4x10

    Dips
    4x15

    Both benches we're occupied so I did DB Press in place of TNG.
    trying to get strong again

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  22. #82
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    Calgary Barbell Week 3 Day 1

    Squat
    365 4x6

    Comp Bench
    180 2x6
    200 2x6

    OHP
    130 3x7

    Barbell Row
    185 3x8

    Hypertension
    5x10

    Bench felt great so I slapped on 20 more pounds.
    trying to get strong again

    training log
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  23. #83
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    Calgary Barbell Week 3 Day 2

    Sumo Deadlift (stiff bar)
    455 4x6

    3ct Pause Bench
    160 2x4
    180x9

    Pause Front Squat
    250 3x4

    Incline DB Row
    50 5x8

    Switched back to the stiff bar. Man it feels heavy. Using the deadlift bar has shredded my hands so this is my attempt to maintain deadlift frequency and volume. Might roll back my training max to 625 from 650.

    Bench is still too easy so I added weight to last set. This is with me adding 10lb to my max
    trying to get strong again

    training log
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    Calgary Barbell Week 3 Day 3

    Beltless Pin Squat
    340 3x6 PR

    Spoto Press
    220 3x4 PR

    Comp Bench
    185x5

    1 Arm DB Row (no straps)
    75 4x8

    Bird Dogs
    3x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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    Calgary Barbell Week 3 Day 4

    2ct Pause Sumo Deadlift
    405 3x6

    TnG Bench Press
    165 4x10

    Good Morning
    275 3x6

    Dips
    25 4x8

    Lat pulldown
    120 4x8
    trying to get strong again

    training log
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    Calgary Barbell Week 4 Day 1

    Squat
    375 5x5

    Comp Bench
    185 4x5
    205x5

    OHP
    135 3x7

    Seated Cable Row
    140 4x8

    Hyperextension
    4x8
    trying to get strong again

    training log
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    Calgary Barbell Week 4 Day 2

    Sumo Deadlift
    445x10
    445x10(add straps)
    445x5

    3ct Pause Bench
    170x3
    175x3
    205x5 PR

    Pause Front Squat
    3x5 245

    Incline Rows
    55 4x8

    Deadlifts should have been 5x5 but ain't no body got time for that.
    trying to get strong again

    training log
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  28. #88
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    Calgary Barbell Week 5 Day 1

    Squat (Beltless)
    405 3x3
    340 2x5

    Comp Bench
    195 2x3
    215x3
    225x3
    165 2x5

    Good Morning
    275 3x9

    Abs
    trying to get strong again

    training log
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    Calgary Barbell Week 5 Day 2

    Sumo Deadlift
    475 3x3
    405 2x5

    2ct Pause
    210 3x4

    Beltless Squat
    325 2x5

    Incline Row
    60 4x10
    trying to get strong again

    training log
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  30. #90
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    Calgary Barbell Week 5 Day 3

    Pause Squat
    415 2x4
    415x8 PR

    Competition Bench
    170 6x5

    Spoto Press
    200 4x5

    Conventional Deadlift (beltless)
    375 2x5

    Ball Chin Up
    4x8

    Seated Calf Raises
    45 3x15

    Volume.
    trying to get strong again

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