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  1. #181
    Registered User xRequiem's Avatar
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    Grip Training

    4 circuits
    100x8
    150x4
    200x2 (partials)

    Extra grip session. Going to make this is a staple after my heavy deadlift session. My grip will be much weaker here but it won’t hamper recovery for the following deadlift session.
    trying to get strong again

    training log
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  2. #182
    Registered User xRequiem's Avatar
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    Week 8 Day 6 (69 days out)

    Squat
    495 5x2

    Spanish Squat 2x6 ss with Heel Elevated Goblet Squat 45 2x6

    AM BW: 177.8

    Ded.
    trying to get strong again

    training log
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  3. #183
    Registered User xRequiem's Avatar
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    Week 9 Day 1 (deload week)

    Extra Wide Grip Bench Press
    170 5x4

    Barbell Curls
    80 3x8
    trying to get strong again

    training log
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  4. #184
    Registered User xRequiem's Avatar
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    Week 9 Day 2

    SSB Squat
    331 5x4

    SSB Seated Good Morning
    146 3x6

    RKC Plank
    2 sets of 45 seconds

    Side Plank
    2 sets of 20 seconds

    AM BW: 179.5

    Got carried away with my snack last night. I needed it so I just went with it. Weight is still ahead of schedule.
    trying to get strong again

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  5. #185
    Registered User xRequiem's Avatar
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    Week 9 Day 3

    Comp Bench
    185 6x3

    Sumo Deadlift
    410 4x1
    420 2x1

    Snatch Grip Pendlay Row
    170 2x8

    Neutral Grip Pullup
    BWx12
    BWx10
    trying to get strong again

    training log
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  6. #186
    Registered User xRequiem's Avatar
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    Grip Training

    4 Circuits
    100x12
    150x5

    Might get two in this week. Today was the only deadlift session of the week.

    Soooooo readdddddy for deload to end.
    trying to get strong again

    training log
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  7. #187
    Registered User xRequiem's Avatar
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    Week 9 Day 4

    Pause Squat
    300 4x6

    Narrow Stance High Bar Squat
    255 2x8

    Deadbug Heel Taps
    4x6

    AM BW: 179.5

    Bodyweight up a bit. Went back to a normal diet. Low carb just doesnt work for me. Current marcros are 175/275/70 for a sum of 2430 calories. I eat more when I feel I need it and less when I don't. Realistically I would make an aggressive 10% cut for the meet with a few days of water and sodium loading along with some laxatives, carb depletion and sauna. Of course I want to minimize those as much as possible so im shooting for 174-176 bw which still gives me about 9 weeks to cut 4lbs.

    My Titan fan bike should be here next month to help
    trying to get strong again

    training log
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  8. #188
    Registered User xRequiem's Avatar
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    Week 9 Day 5

    Comp Bench
    195 4x2

    Hammer Curls
    20 2x12

    Alternating DB Curls
    25 2x10

    Recumbent Bike
    3 miles in 16 minutes

    Incline Treadmill
    8/10 mile in 17 minutes

    Did extra cardio to make up for last nights Asian feast + movie. A new tradition I decided to start with the wife and girls. We had sushi and Indian food and watched Princess Mononoke. Good times, except I got sick from over eating. Woke up at 183lb lmao.
    trying to get strong again

    training log
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  9. #189
    Registered User xRequiem's Avatar
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    Week 9 Day 6

    Comp Squat
    355 5x4

    Spanish Squat 3x6 ss with Heel Elevated Goblet Squat 45 3x6

    Last day of deload.
    trying to get strong again

    training log
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  10. #190
    Registered User xRequiem's Avatar
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    Week 10 Day 1

    Wider Grip Bench Press
    195 5x5

    Seated Barbell Curls
    70 3x6

    Low Incline Bench Press
    95x15
    115 2x15
    135x15

    AM BW: 179

    BW finally normalizing after the bonkers cheat meal on Friday. I felt STRONG today. 195 5x5 moved at a sub 7 RPE on most sets.
    trying to get strong again

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  11. #191
    Registered User xRequiem's Avatar
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    Week 10 Day 2

    SSB Squat
    371 6x4

    SSB Front Squat
    286 2x8

    RKC Plank
    2 sets of 45 seconds

    Side Plank
    2 sets of 20 seconds

    AM BW: 178.5

    Whewh. Those front squats were hard to rack.
    trying to get strong again

    training log
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  12. #192
    Registered User xRequiem's Avatar
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    Week 10 Day 3

    Comp Bench
    205 5x3

    Sumo Deadlift
    465 6x2

    Snatch Grip Pendlay Row
    185 2x6

    Neutral Grip Pull-ups
    BW 2x12

    AM BW: 178.1

    Oh yeah. BW dropping fast on 2400 calories a day. To recap, when I dropped to 177.4 before I was trying out low-carb. I'm now consuming 250-300g of carbs daily and almost back to that weight! Nice and easy day. No straps or getting pumped up for any sets. Tried to hold the 2nd rep of each deadlift set for a couple seconds at the top.
    trying to get strong again

    training log
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  13. #193
    Registered User xRequiem's Avatar
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    Week 10 Day 4

    Pause Squat
    410 4x4

    Narrow Stance High Bar Squat
    275 2x6

    Deadbug Heel Tap
    4x6

    AM BW: 178.9

    Rest day tomorrow, thankfully.
    trying to get strong again

    training log
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  14. #194
    Registered User xRequiem's Avatar
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    Week 10 Day 5 (8 weeks out)

    Sumo Deadlift
    610x1
    540 2x2

    Pause Sumo Deadlift
    460 8x1

    Comp Bench
    230 4x1

    AM BW: 178.4

    Eh. Supposed to be 610x2. Lots of things went wrong. I won’t even post them here I know what they are and how to fix them.
    trying to get strong again

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  15. #195
    Registered User xRequiem's Avatar
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    Grip Training
    100 3x10
    150 2x8
    100x15

    2 second static 5 second negative
    100 2x5

    Quick update. Spoke with coach and we both decided there’s no reason for me to suffer a cut to 165 without any chance of a state or WR. I’ll be bulking back up to fill out the 181s.
    trying to get strong again

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  16. #196
    Registered User xRequiem's Avatar
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    Week 10 Day 6

    Squat
    520x1
    460 3x4

    Rolling Side Plank
    2x10

    McGill Crunch
    2x15

    Apparently eating more equals being weaker? Now my bicep hurts too and I couldn’t hit depth today. Lovely
    trying to get strong again

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  17. #197
    Registered User xRequiem's Avatar
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    Week 11 Day 1

    Wide Grip Bench Press
    210 5x4

    Hammer Curls
    10 2x50

    Incline Bench Press
    135x15
    150 2x12
    trying to get strong again

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  18. #198
    Registered User xRequiem's Avatar
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    Week 11 Day 2

    SSB Squat
    401 5x4 - possibly 6? i lost count

    RKC Plank
    2 sets of 45 seconds

    Side Plank
    2 sets of 25 seconds
    trying to get strong again

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  19. #199
    Registered User xRequiem's Avatar
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    Week 11 Day 3

    Comp Bench
    225x3
    225x2
    225x1

    Sumo Deadlift
    485 3x2

    DB Row
    80x12
    90x12

    Ez bar curls
    35x8
    55x5
    35x10
    35x8

    AM BW: 179.7

    Felt strong today. Guess the 3500 daily calories is helping. I’m weak at curls

    https://www.instagram.com/p/CKSTnrcg...d=ihy19x72onu1
    Last edited by xRequiem; 01-20-2021 at 05:00 PM.
    trying to get strong again

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  20. #200
    Registered User xRequiem's Avatar
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    Week 11 Day 4

    Pause Squat
    430 3x3

    Deadbug Heel Tap
    trying to get strong again

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  21. #201
    Registered User xRequiem's Avatar
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    5000 calorie meals aren’t a good idea.....****.
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  22. #202
    Registered User xRequiem's Avatar
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    Week 11 Day 6

    Sumo Deadlift
    565x2
    505x2
    505x4

    Pause Sumo Deadlift
    475 5x1

    Comp Bench
    240 2x1

    Man. What a poor day. Messed up big time with my medication and crashes my estrogen. Doctor put me back on estrogen inhibitors due to it getting too high. I’m still trying to find the sweet spot which is more difficult than it sounds. I woke up this morning with achy joints similar to the flu hangover.
    trying to get strong again

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  23. #203
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    Originally Posted by xRequiem View Post
    Week 11 Day 6

    Sumo Deadlift
    565x2
    505x2
    505x4

    Pause Sumo Deadlift
    475 5x1

    Comp Bench
    240 2x1

    Man. What a poor day. Messed up big time with my medication and crashes my estrogen. Doctor put me back on estrogen inhibitors due to it getting too high. I’m still trying to find the sweet spot which is more difficult than it sounds. I woke up this morning with achy joints similar to the flu hangover.
    That really sucks. Phenomenal weights on deadlifts though for a bad day! Hope you feel better soon.
    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. #204
    Registered User xRequiem's Avatar
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    Week 11 Day 6

    Squat
    470 3x3

    Rolling Side Plank
    2x10

    McGill Crunch
    2x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  25. #205
    Registered User xRequiem's Avatar
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    Week 12 Day 1

    Wide Grip Bench
    215x3
    215x4
    215x5

    Hammer Curl
    25 3x15

    Bench was supposed to be 215 3x4 but mis read the set x rep so I made up for it on the last set.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  26. #206
    Registered User xRequiem's Avatar
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    Week 12 Day 2

    SSB Squat
    421 3x3

    RCK Plank
    2 sets of 45

    Side Plank
    2 sets of 20
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  27. #207
    Registered User xRequiem's Avatar
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    Week 12 Day 3

    Comp Bench
    230x2
    235x2

    Sumo Deadlift
    495 6x1

    Meadows Rows
    25x12
    35x12
    40x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  28. #208
    Registered User xRequiem's Avatar
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    Fighting some nerve issues in my arms. Going to take some time off from powerlifting and do some hypertrophy. When I'm less complacent i'm going to finally get around to scheduling an MRI as that's what the last neurologist recommended.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  29. #209
    Registered User PhDPepper1111's Avatar
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    Originally Posted by xRequiem View Post
    Fighting some nerve issues in my arms. Going to take some time off from powerlifting and do some hypertrophy. When I'm less complacent i'm going to finally get around to scheduling an MRI as that's what the last neurologist recommended.
    Dang that sucks man. Was enjoying seeing progression/hard work!
    Hope you get that addressed soon!
    Why NOT?

    5'6", 202
    Age: 49

    PRs:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474
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  30. #210
    Registered User xRequiem's Avatar
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    Week 1 Day 1 Chest + Triceps + Biceps + Delts + Abs

    Bench Press
    165 4x8

    Strict Press
    105 3x8

    Weighted Dips
    20 4x8

    Machine Flies
    70 4x12

    Smith Barbell Shrug
    140 5x10

    Ez bar Upright Row
    55 3x10

    Ez bar Curl
    35 3x8

    Hanging Leg Raises
    3x10
    Last edited by xRequiem; 01-30-2021 at 08:54 AM.
    trying to get strong again

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