Another Stab At Getting Strong

[xRequiem]

8 Week PowerBuilding DUP W2D3

Squat
405 5x6

Conventional Deadlift
405 2x6

Hammer Curl
32 4x12

Reverse DB Flies
12 4x15

Am tired

[xRequiem]

8 Week PowerBuilding DUP W2D4

Close Grip Bench Press
195 5x6

Pendlay Row
155 4x8

Tricep Kickback
22 4x10

Seated DB Press
32 4x10

Triceps are beat to death.

[xRequiem]

8 Week PowerBuilding DUP W2D5

Squat
420 5x4
420x10

Conventional Deadlift
430x4
430x5

Some curls and abs

RIP me.

[xRequiem]

8 Week PowerBuilding DUP W2D6

Close Grip Bench Press
205 5x4
205x9

Skull Crusher
60x12
70 4x10

Barbell Row
215 4x5

Meadows Row
90 3x12

Lateral DB Raise
22 3x12

[xRequiem]

8 Week PowerBuilding DUP W3D1

Squat
390 3x8

Conventional Deadlift
395 2x8

Barbell Calf Raise
185 4x20

Concentration Curl
22 4x12

[xRequiem]

8 Week PowerBuilding DUP W3D2

Close Grip Bench Press
185 4x8

OHP
140 5x6

Barbell Row
205 5x8

Seated EZ Bar Tricep Extension
65 5x15

Everything was speed work. Got to use my new Rogue RML4 today. Can’t wait to finish sitting up my home gym.

[xRequiem]

8 Week PowerBuilding DUP W3D3

Squat
415 5x6

Conventional Deadlift
415 2x6

Hammer Curl
22 5x12

Reverse DB Flies
10 5x12

[xRequiem]

8 Week PowerBuilding DUP W3D4

Close Grip Bench Press
200 5x6

Pendlay Row
155 5x8

Seated DB Press
32 5x10

Tricep Kickback
32 5x10

Kill me.

[xRequiem]

8 Week PowerBuilding DUP W3D5

Squat
430 5x4

Conventional Deadlift
Nope

On vacation and managed to get to the gym this morning. Less than an optimal day. This gym didn’t have a rack with WSBB spacing so I had to unrack on my calves and calf raise to rerack. Skipped a set to conserve energy for deadlifts but I couldn’t even finish warmups due to my crippling lower back pump. Going to try to deadlift before bench tomorrow and cut accessory work. Next cycle I’m going to change things around. This routine really ****s on deadlift progress with high volume squats before all 3 deadlift days.

[xRequiem]

Close Grip Bench Press
210 5x4
210x6

Conventional Deadlift
435 3x4

Low Row
170 3x15

Tricep Rope Pushdown
20 3x15

Made up the pulls and skimped a bit on accessory work.

[xRequiem]

8 Week PowerBuilding DUP W4D1

Squat
395 3x8

Sumo Deadlift
405 2x8
495x1
585x1

Barbell Calf Raises
185 4x25

Concentration Curl
27 4x8

Ehh. Little late to be doing so but I'm switching back to sumo deadlifts as my primary. Found my training max of 585. I'm content with selecting my training max while moderately fatigued especially as I get used to the lift again. Should be able to pull some close to my 1RM when this is over. Could even pull a small PR.

[xRequiem]

8 Week PowerBuilding DUP W4D2

Close Grip Bench Press
195 5x8

OHP
145 2x6
135 2x8

Barbell Row
215 3x8

Seated EZ Bar Tricep Extension
65 3x15

Accidentally added 5 instead of 10 to bench. Again, I’m busy today and cut some volume on accessory.

[xRequiem]

8 Week PowerBuilding DUP W4D3

Squat
420 3x6

Sumo Deadlift
475x5
485x6

Hammer Curl
27 5x12

Reverse DB Flies
12 5x12

Cut a set on squats. My knee is achy.

[xRequiem]

8 Week PowerBuilding DUP W4D4

Close Grip Bench Press
205 3x6
215x6
220x6

Pendlay Row
135x8
155x8
165 3x8

Seated DB Press
32 5x12

Tricep Kickback
27 5x12

Went heavier on bench as it was too easy and I really want a 315 bench this year.

[xRequiem]

8 Week PowerBuilding DUP W4D5

Squat
435 3x4
435x8

Sumo Deadlift
505 3x4

Barbell Curl
85 5x5

Anti Rotation Press
5x12

Cut off a few sets of squats. Strained my quad. I don’t think it’s that bad but I’m going to ice it and try to rest a bunch this weekend. I was able to finish my deadlifts even though I hurt it on squats so that’s a good sign.

[xRequiem]

8 Week PowerBuilding DUP W4D6

Close Grip Bench Press
215 5x4
215x8

Barbell Row
225 5x5

Skull Crusher
65 5x12

Meadows Row
95 4x12

DB Lateral Raise
22 4x12

[xRequiem]

3/22/21

Squats
nope. quad still bothering me

Sumo Deadlifts
495x1
545x1
585x1
660x1

3/24/21

Close Grip Bench Press
225x1
245x1
245x3
225x3

Not bad. 245x3 is a bench PR since starting to lift again. Deloading for the next two weeks then beginning back up with Coach Kyle. Looking forward to working with him going into the Coleman Classic.

Yes I'm switching back to sumo . Going to ask Kyle to work in some conventional work. I feel like conventional pulling helped me activate my glutes in the sumo deadlift plus my lower/mid back looks yoked now.

[musclehead09]

3/22/21

Squats
nope. quad still bothering me

Sumo Deadlifts
495x1
545x1
585x1
660x1

3/24/21

Close Grip Bench Press
225x1
245x1
245x3
225x3

Not bad. 245x3 is a bench PR since starting to lift again. Deloading for the next two weeks then beginning back up with Coach Kyle. Looking forward to working with him going into the Coleman Classic.

Yes I'm switching back to sumo . Going to ask Kyle to work in some conventional work. I feel like conventional pulling helped me activate my glutes in the sumo deadlift plus my lower/mid back looks yoked now.

Good work dude. Been awhile since I’ve been able to post anything, trying to resume now. Lifts are looking good in here.

[xRequiem]

3/30/21

Squat
495x1
525x2 @ 9 PR

2ct Pause Close Grip Bench
205x3
215x3 @ 8

[xRequiem]

Meet Prep W1D1 - Volume Bench

Paused Close Grip Bench
135x10
150x10
165x10
180x10 @ 6

Circuit:
DB Flies 27 2x15
Barbell Facepulls 45 2x15
Rolling Tricep Extensions 27 2x15

First day back with Coach Kyle is a wrap. This weekly is mostly assessment so I'll be working up a top set of 7-8 RPE depending on the lift. He still has a few openings. If anyone is interested message me or reach out to him on IG or https://www.jointeamkeough.com

[xRequiem]

Meet Prep W1D2 - Intensity Squat

Comp Squat
370x4
400x4
430x4
460x4 @ 7
490x4 @ 9

SSB Squat
256 3x10

Narrow Stance Heel Elevated Highbar Squat
95 4x20

RKC Plank
2x45 seconds

Anti Extension Deadbug
2x8

Overshot squats. Supposed to be an 8 but I got greedy and hit a 15lb PR.

[xRequiem]

Meet Prep W1D3 - Accessory Deadlift

Pause Sumo Deadlift
425x4
455x4 @ 7

Seated Rear DB Raise
12 4x15

Seated Bicep Curl
22 3x12

Double Overhand Barbell Hold
185x33 seconds
185x42 seconds

My grip and hand pain tolerance needs a lot of work. 455x4 was a smoke show probably sub 5 RPE but my grip was giving me trouble.

[xRequiem]

Meet Prep W1D4 - Intensity Bench

Pause Close Grip Bench Press
170x4
185x4
200x4
215x4 @ 6.5
225x3 @ 8

Snatch Grip Barbell Row
155 4x15

Straight Bar Tricep Pushdown
50 3x20

DB Lateral Raise
15 4x20

Sold myself short on 225. Looking at the video it looks more like a 7 than an 8.

[xRequiem]

Meet Prep W1D5 - Volume Squat

Squat
320x10
350x10
380x10 @ 7

SSB Squat
256 10x3 (30 second rest)

SSB Bulgarian Split Squat
61x12
81x12
91x12

Single Leg DB RDL
27 3x12

[xRequiem]

Meet Prep W1D6 - Intensity Deadlift

Sumo Deadlift
455x3
495x3
525x3 @ 6

One Arm DB Row
57 4x15

Copenhagen Plank
2 sets of 20 seconds

Single Leg Glute Bridges
3x12

Hammer Curl
27 3x15

Suitcase Deadlift Iso Hold
11,15 seconds
25,29 seconds (used chalk)

Didn’t work up to an 8 due to having a cold and feeling like absolute ****

[xRequiem]

Meet Prep W2D1 - Volume Bench

Paused Close Grip Bench
155x15
155x13
155x11
155x10

Circuit:
DB Flies 27 2x12
Barbell Face Pull 45 2x12
Rolling Tricep Extension 27 2x12

Still feeling like ****. Got tested for covid which was negative thankfully. Going to enjoy my day off tomorrow and get ready for squats on Wednesday.

Bench was supposed to be 155 4x15 but that didn’t happen.

[xRequiem]

Meet Prep W2D2 - Intensity Squat

Comp Squat
440x6 @ sub 6
390 3x6

SSB Squat
281 3x9

Narrow Stance Heel Elevated Highbar Squat
135 4x12

RKC Plank
2x45 seconds

Anti Extension Deadbug
2x8

[xRequiem]

Meet Prep W2D3 - Accessory Deadlift

Pause Sumo Deadlift
440x3 @ sub 6
410 5x5

Seated Rear DB Raise
17 4x12

Seated Bicep Curl
27 3x10

[xRequiem]

Meet Prep W2D4 - Intensity Bench

Pause Close Grip Bench Press
200x5 @ sub 6
175 4x5

Snatch Grip Barbell Row
165 4x12

Banded Pushdowns
3x15

DB Lateral Raise
17 4x15

[xRequiem]

Meet Prep W2D5 - Volume Squat

Comp Squat
355 4x9

SSB Squat
276 9x3 (30 second rest)

SSB Bulgarian Split Squat
101 3x10

Single Leg DB RDL
30 3x10

Today marks 20 weeks out.