Another Stab At Getting Strong

[xRequiem]

Week 1 Day 2 Quads + Calves + Delts + Biceps + Traps

High Bar Squat
275 4x8

Leg Press
360 6x10

Calf Press
270 5x8

Seated DB Press
35 2x10

DB Bent Shrug
30 5x10

Barbell Upright Row
55 4x15

Machine Curl
40 4x12

[xRequiem]

Week 1 Day 3 Glutes + Hamstrings + Back + Abs

2” Deficit Sumo Deadlift
315 4x8

Stiff Legged Deadlift
225 3x8

Barbell Row
155 4x8

Pull-ups 30 AFAP sets
Sets of 6,6,6,4,4,4

Anti-Rotation Press
4x12

[xRequiem]

Week 1 Day 4 Chest + Triceps + Shoulders + Biceps

Close Grip Incline Bench Press
145 4x10

Wide Grip Push-ups
8 sets totaling 50 reps

Overhead EZ Tricep Extensions SS
30x15
30x13
30x14
30x12
Close Grip Incline Bench Press
95x7
95x6
95x5
95x10

DB Side Lateral
20 3x10

DB Curl
20 3x20

Bwahaha. No wonder curls were so hard. It was suppose to be 20 3x10 not 3x20. Oh well, I got a stupid pump.

[xRequiem]

Week 1 Day 5 Quads + Calves + Shoulders + Biceps + Abs

SSB Narrow Stance Squat
211 4x12

SSB Calf Raise
211 7x12

DB Side Lateral SS
10x15
10x15
10x17
10x20
DB Upright Row
10x15
10x20
10x17
10x25

DB Occlusion Curl
20x30 reps across 3 sets

Bird Dogs
30 reps across 4 sets

[xRequiem]

Week 1 Day 7 Back + Hamstrings + Glutes

Weighted Pull-ups
5 4x7

Meadows Row
50 3x15

Glute Bridge
185 3x15

Laying Banded Leg Curl
6x12

[xRequiem]

Week 2 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
170 5x8

OHP
110 3x8

Dips
25 5x8

Machine Flies
90 4x12

Smith Barbell Shrug
160 6x10

Ez Bar Upright Row
60 4x10

Ez Bar Curl
50 4x8

Decline Sit-up
15 4x10

[xRequiem]

Week 2 Day 2 Quads + Calves + Shoulders + Traps + Biceps

High Bar Squat
315 4x8

Leg Press
380 7x10

Calf Press
290 5x8

Seated DB Press
40 2x12

DB Bent Shrug
35 5x20

Barbell Upright Row
60 5x15

Machine Curl
50 5x12

[xRequiem]

Week 2 Day 3 Glutes + Hamstrings + Back + Abs

Deficit Sumo Deadlift
325 3x8

Stiff Legged Deadlift
235 4x8

Barbell Row
165 5x8

RKC Plank
4 sets of 30 seconds

Pull-up 35 AFAP Sets
10,9,6,5,5

[xRequiem]

Week 2 Day 4 Chest + Tris + Shoulders + Biceps

Close Grip Incline Bench
160 5x10

Wide Grip Push-up
6 sets totaling 60 reps

Overhead Barbell Tricep Extensions SS
45x15
45x20
45x20
45x25
Close Grip Incline Bench
100x15
100x15
100x15
100x16

DB Side Laterals
10 3x20

DB Curl
17 3x12

[xRequiem]

Week 2 Day 5 Quads + Calves + Shoulders + Biceps + Abs

SSB Narrow Stance Squat
221 4x12

SSB Calf Raise
221 8x12

DB Rear Lateral SS
12x15
12x13
12x12
12x13
12x15
DB Upright Row
10x15
10x15
10x13
10x12
10x13

DB Isolation Curl
17x60 reps across 6 sets

Bird Dogs
35 reps across 5 sets

[xRequiem]

Week 2 Day 7 Back + Hamstrings + Glutes

Weighted Pull-ups
5 5x10

Meadows Row
60 3x15

Glute Bridge
195 4x15

Laying Banded Leg Curl
7x12

[xRequiem]

Week 3 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
175 5x8

OHP
115 4x8

Dips
30 6x8

Machine Flies
80 5x12

Smith Barbell Shrug
175 7x10

Ez Bar Upright Row SS
65 5x8
Ez Bar Curl
55 5x8

Decline Sit-up
15 4x10

Got an MRI done today on my pec and neck. Very expensive and uncomfortable. Honestly didn’t expect to drop 2700 today.

[xRequiem]

Week 3 Day 2 Quads + Calves + Shoulders + Traps + Biceps

High Bar Squat
325 3x8
365 2x5

Leg Press
390 7x10

Calf Press
300 6x10

Seated DB Press
40 3x10

DB Bent Shrug
35 7x20

Barbell Upright Row SS
65 6x15
Machine Curl
45 2x12
35 4x12

Weeee volume. Changed squats up a bit to get more weight on my back.

[xRequiem]

Week 3 Day 3 Glutes + Hamstrings + Back + Abs

Conventional Deadlift
315x5
335x5
365x3
405x1
455x1

Stiff Legged Deadlift
245 5x8

Barbell Row
175 6x8

RKC Plank
5 sets of 30 seconds

Pull-up 40 AFAP Sets
8,8,8,8,8

Went a bit off script. Just wasnt feeling the deficit sumo deadlifts so I wouldnt to see where i'm at on conventional deadlifts. Probably good for 545 with a belt and max effort so that's cool. Going to take a long break from sumo.

[xRequiem]

Week 3 Day 4 Chest + Tris + Shoulders + Biceps

Close Grip Incline Bench
165 5x10

Wide Grip Push-up
7 sets totaling 70 reps

Overhead Barbell Tricep Extensions SS
50x22
50x22
50x20
50x20
50x22
Close Grip Incline Bench
105x15
105x12
105x10
105x9
105x8

DB Side Laterals
10 4x20

DB Curl
17 4x12

Faurrrkk yeah. The pump is real. Really digging this routine.

[xRequiem]

Week 3 Day 6 Quads + Calves + Shoulders + Biceps

SSB Narrow Stance Squat
241 2x12
296x6

SSB Calf Raise
241x12

Barbell Calf Raise
185 8x12

DB Rear Lateral Raise SS
15x18
15x15
15x16
15x16
15x17
15x18
DB Upright Row
15x12
15x13
15x14
15x15
15x14
15x18

DB Isolation Curl
17x70 across 5 sets

Birddogs
40 reps across 5 sets


Grow my pretty little biceps.


Think the SSB is the cause of my neck tightness. Cut it short with SSB work and moved calf raises to straight bar and left off one set of quad work.

[xRequiem]

Week 3 Day 7 Back + Hamstrings + Glutes

Weighted Pull-ups
10 6x6

Meadows Row
60 5x15

Glute Bridge
205 5x15

Laying Banded Leg Curl
8x12

[xRequiem]

Week 4 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
185x8
205x6
225x3
245x1
185x8
135x12

OHP
120 5x8

JM Press
95 7x8

Plate Flies
25 5x12

Barbell Shrug
185 8x10

Barbell Upright Row SS
60 6x10
Barbell Curl
60 6x8

Gym is closed due to risk of power outage and members getting stuck in the gym so I had to swap a few movements. Worked up to a heavy single with moderate volume before hand to find my training max for my next training block. Going to be experimenting with DUP and running an 8 week template. Looking to modify it to my own needs after a run or going back with my coach to get ready for September. Only 29 weeks out lol.

Hoping to hear back about my MRI soon. Basically lost a week due to the winter storm here in central TX.

[xRequiem]

Week 4 Day 2

Squat
405x1
455x1
500x1
405 2x5

Seated DB Press
40 3x12

DB Bent Shrug
35 8x20

Leg Press
270 8x10

Calf Press
270 7x12

Barbell Upright Row
70 7x12

Machine Curl
40 7x12

Off script today and tomorrow to find squat and deadlift(conventional) training maxes which are both going to be modest on purpose.

[xRequiem]

Week 4 Day 3 Back + Glutes + Hamstrings

Conventional Deadlift
455x1
495x1
525x0
315x7

Barbell Row
185 7x8

Hamstring Curl
80 7x12

Failed 525 then pulled it sumo for about a 9 RPE meaning I’m pretty damn fatigued. Going to use 500 as my training max and pull 585 in 8 weeks! Going into a minideload now.

[xRequiem]

Week 4 Day 4 Chest + Triceps + Shoulders + Biceps

Close Grip Incline Bench Press
135 3x10

Wide Grip Push-ups
4 sets totaling 50 reps

Overhead EZ Tricep Extensions SS
35x30
35x31
35x25
35x26
35x32
35x40
Close Grip Incline Bench Press
95x15
95x10
95x12
95x8
95x10
95x10

DB Side Lateral
25 6x10

DB Curl
25 6x10

[xRequiem]

8 Week PowerBuilding DUP W1D1

Beltless Squat
370 3x8

Beltless Conventional Deadlift
365 2x8

DB Curls
Skipped

Single Legged Heel Elevated Calf Raise
25 3x20

Solid first day.

[xRequiem]

8 Week PowerBuilding DUP W1D2

Bench Press
175 3x8

OHP
125 3x6

Barbell Row
185 3x6

Barbell Tricep Extension
65 3x15

Nice and easy.

[xRequiem]

8 Week PowerBuilding DUP W1D3

Squat
395 3x6

Conventional Deadlift
390 2x6

Hammer Curl
22 3x12

Reverse DB Fly
12 3x15

Wowheee. This one was tough. I’m extremely sore.

[xRequiem]

8 Week PowerBuilding DUP W1D4

Bench Press
190 3x6

Pendlay Row
135 3x8

JM Press
115 3x8

Incline DB Fly
32 3x10

[xRequiem]

8 Week PowerBuilding DUP W1D5

Squat
405 3x4

Conventional Deadlift
405 2x4

Barbell Curl
45 2x25

Birddog
3 sets of 8

Went shoeless on squats. These looked better than they have. Conventional deadlifts felt easy. I hope this trend continues as I acclimate to the lift.

[xRequiem]

8 Week PowerBuilding DUP W1D6

Bench Press
195 3x4

Close Grip Bench Press
155 3x8

Barbell Row
205 3x5

Meadows Row
90 3x10

Side Lateral Raise
22 3x10

[xRequiem]

Extra Day

Barbell Shrug
135 2x25
185 2x20

RKC Plank
2 sets of 45 seconds

Weighted Plank
110 for 2 sets of 30

Calf Raises
95 2x20

Helped my wife with her session today so I can in a little extra work. Yea the weighted planks involved her sitting on my back.

[xRequiem]

8 Week PowerBuilding DUP W2D1

Squat
380 4x8

Conventional Deadlift
385 2x8

Barbell Calf Raise
185 2x20

Concentration Curl
27 4x8

Skipped a set of deadlifts. Just so bloated and sick feeling. Note to self: don’t eat In-N-Out Burger before lifting.

[xRequiem]

8 Week PowerBuilding DUP W2D2

Close Grip Bench Press
180x8
200x6
215x4
225x2

Barbell Rows
195 3x8

Barbell Tricep Extension
70 3x15

OHP
135 3x6

Decided its time I switch to Close Grip bench. Not surprising my close grip is almost the same if not stronger than my normal bench with me essentially missing a pec. I feel this is the change I need to break my bench plateau. As a result I tested to see where I am. Will keep my current training max and continue as scheduled. Ran out of time and cut a set off each lift.