Another Stab At Getting Strong

**xRequiem** · 11-18-2021, 03:43 PM

3 Weeks Out

Comp Squat
505x1
535x1 @ 8.5
565x1 @ 10

**xRequiem** · 11-18-2021, 03:45 PM

3 Weeks Out

Sumo Deadlift
565x1 @ 6
600x0

Face Pull
20 4x20

Standing DB Curl
25 3x12

Single Leg Glute Bridge
3x12

Frustrating that my grip keeps failing me.

**xRequiem** · 11-19-2021, 03:17 PM

3 Weeks Out

Larsen Press
230 4x2 @ 8-8.5

OHP
175 3x4 @ 8

Barbell Facepull
95 3x8

Seated Rear Delt Raise
20 4x12

Strong day

**xRequiem** · 11-20-2021, 09:32 AM

2 Weeks Out

Comp Squat
435 3x3
320 2x4

Goblet Squat
35 3x15

**xRequiem** · 11-21-2021, 09:14 AM

13 Days Out

Conventional Deadlift
375 3x3

Snatch Grip Pendlay Row
165 4x10

Single Legged RDL
105 3x8 each leg

Seated Calf Raise
35 3x12
60 3x10

**xRequiem** · 11-22-2021, 10:21 AM

12 Days Out

Comp Bench
235 3x1 @ 7.5
205 3x5 @ 6.5

Seated Neutral Grip DB Press
65 2x6

Neutral Grip Latpulldown
80 3x12

DB Flies
25 3x12

DB Curl
25x12
30x10

Bench felt good today.

**xRequiem** · 11-24-2021, 01:22 PM

10 Days Out

Comp Squat
515 2x1
435 3x4

Meh. Hoping for better feeling squats today given I’m up 5lbs over last week lol

**xRequiem** · 11-26-2021, 02:52 PM

9 Days Out

Sumo Deadlift
545x1
495 5x1

Face Pull
30 4x15

Standing DB Curl
30 3x10

Single Leg Glute Bridge
3x10

**xRequiem** · 11-26-2021, 02:53 PM

8 Days Out

Larsen Press
205 4x3

OHP
150x9

Barbell Facepull
105 3x6

Seated Rear Delt Raise
25 4x10

**xRequiem** · 11-27-2021, 10:29 AM

7 Days Out

Comp Squat
405 3x4

Goblet Squat
40 3x12

**xRequiem** · 11-28-2021, 11:49 AM

6 Days Out

Sumo Deadlift
405 5x2

Snatch Grip Pendlay Row
175 4x8

Single Legged RDL
115 3x6 each leg

**xRequiem** · 12-05-2021, 09:52 AM

12/4/21 - Meet Day

Squat
512
534 - Meet PR
562 - Meet PR

Bench
236
248
259 - Miss

Deadlift
562
584 - Miss
584

Total 1394
Weighed in at 180.7

About what I expected. We just wanted to get some experience at a meet before pushing for a higher total. This is technically my 2nd meet but the first one in 5-6 years as I took close to 4 off. I’ll post a link to my IG when I get them uploaded.

**xRequiem** · 12-05-2021, 11:04 AM

Off Season

Seated Hammer Curl
20x20
25x15
30x12
35x10
40x8

Single Arm Tricep Extension
25 5x15

Seated EZ Bar Curl
70 3x8

Tricep Rope Pushdown
60 3x25

Seated Calf Raise
45 2x20
25 2x30

Forearm Curl
10x15
15x15
20x15
25x15

Spider Curl
15 2x15

Single Arm Tricep Pushdown
20 2x15

Gripper Training
CoC 1 3x12 (one second hold each rep)
150 3x8 (one second hole each rep)

**xRequiem** · 12-06-2021, 03:06 PM

Off Season - Bench Day #1

Spoto Press
160 4x10

Neutral Grip DB Press
27 3x20

Landmine Row
45 3x15

DB Flies
27 3x15

Going to train harder than ever before. Coach has me on a 7 day routine.

Day 1: Bench, chest and back
Day 2: Squat, SSB and quads
Day 3: Sumo Deadlift, hamstring, glute and rear delt
Day 4: Bench, chest, back and trice
Day 5: Pause Squat, quads and abductors(lol)
Day 6: OHP, arms and arm wrestling
Day 7: Deadlift/Pause Deadlift, ? and grip

Day 7 still eludes me. I know coach has me pulling a heavy strapped single this week then next week begins our normal programming. My goal is to go to arm wrestling practice once a month on Saturday and train arms and arm wrestling accessories that day.

**xRequiem** · 12-07-2021, 02:44 PM

Off Season- Squat Day #1

Comp Squat
365 3x8

SSB Squat
296 3x8

Reverse Barbell Lunge
45 3x12

Spanish Squat
3x15

**xRequiem** · 12-08-2021, 06:44 PM

Off Season- Deadlift Day #1

Sumo Deadlift
Skipped this week for big single on Sunday

Barbell Hip Thrust
135 4x15

Single Leg RDL
65 3x12

Barbell Facepull
65 4x15

**xRequiem** · 12-09-2021, 03:36 PM

Off Season- Bench Day #2

Spoto Press
160 4x10

Incline DB Press
45 3x20

Lat Pulldown
80 4x15

Reverse Grip Tricep Cable Extension
20 4x15

The pump!

**xRequiem** · 12-10-2021, 05:03 PM

Off Season- Squat Day #2

Pause Squat
355 4x8

Goblet Cossack Squat
27 3x12

Seated Banded Hip Abductions
3x20

Barbell Calf Raise
155 2x20

**xRequiem** · 12-11-2021, 06:36 AM

Off Season - Bench Day #3 + Arm/Arm Wrestling

OHP
135 4x7

Concentration Curl
20 3x15

Rolling Tricep Extension
20 4x20

Single Arm Hammer Curl
20 3x15

Dumbbell Tate Press
20 3x15

**xRequiem** · 12-12-2021, 10:00 AM

Sumo Deadlift with Straps
605x1
655x1

CoC 1 3x10

Seated Calf Raise 50 3x12

Not what I wanted on deadlifts but I also didn’t push it. Might have managed to tie my previous strapped best of 700.

**xRequiem** · 12-13-2021, 02:48 PM

Off Season - Bench Day #1

Spoto Press
180 2x9
170 2x9

Neutral Grip DB Press
35 3x15

Landmine Row
70 3x12

DB Flies
30 3x12

Supposed to be 170 4x9 on bench. Oops.

**xRequiem** · 12-14-2021, 02:56 PM

Off Season- Squat Day #1

Comp Squat
395 3x7

SSB Squat
321 3x7

Reverse Barbell Lunge
65 3x10

Spanish Squat
3x12

14 weeks out Saturday!

**xRequiem** · 12-15-2021, 04:47 PM

Off Season- Deadlift Day #1

Sumo Deadlift
415 4x8

Barbell Hip Thrust
165 4x12

Single Leg RDL
135 3x10

Face Pull
70 4x12

BW Calf Raise 4” Block
3 sets of 25

**xRequiem** · 12-16-2021, 03:51 PM

Off Season- Bench Day #2

Spoto Press
180 4x9

Incline DB Press
50x15
55 2x15

Lat Pulldown
100 4x12

Reverse Grip Tricep Cable Extension
30 4x12

**xRequiem** · 12-17-2021, 11:18 AM

Off Season- Squat Day #2

Pause Squat
375 4x7

Goblet Cossack Squat
30 3x10

Seated Banded Hip Abductions
3x25

**xRequiem** · 12-18-2021, 09:30 AM

Off Season - Bench Day #3 + Arm/Arm Wrestling

OHP
150 4x6
185x1
200x1

Concentration Curl
25 3x12

Rolling Tricep Extension
25 4x15

Single Arm Hammer Curl
25 3x12

Dumbbell Tate Press
25 3x12

Seated Calf Raise
65 3x12

Went off script on the OHP. Sorry coach 😁

**xRequiem** · 12-19-2021, 09:30 AM

Off Season- Deadlift Day #2

Pause Sumo Deadlift
415 5x6

Barbell Shrug
225 3x15

Incline Chest Support DB Row
25 4x15

CoC #1 2x10
CoC #1.5 2x8

**xRequiem** · 12-20-2021, 03:03 PM

Off Season - Bench Day #1

Spoto Press
185 4x8 @ sub 6

Neutral Grip DB Press
45x12
50x12
55x12

Single Arm Seated Row
40 3x10

DB Flies
35 3x10

Felt strong today.

**xRequiem** · 12-21-2021, 04:32 PM

Off Season- Squat Day #1

Comp Squat
425 3x6

SSB Squat
351 3x6

Reverse Barbell Lunge
95 3x8

Spanish Squat
3x10

**xRequiem** · 12-22-2021, 03:41 PM

Off Season- Deadlift Day #1

Sumo Deadlift
440 4x7

Barbell Hip Thrust
185 4x10

Single Leg RDL
150x8

RDL
150 2x16

Face Pull
80 4x12

Thread: Another Stab At Getting Strong

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