Another Stab At Getting Strong

[xRequiem]

Cardio Day

20 minutes on stair climber.

BW: 183.5!

[xRequiem]

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.

[xRequiem]

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!

[xRequiem]

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!

[musclehead09]

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?

[xRequiem]

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

[xRequiem]

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.

[xRequiem]

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

[xRequiem]

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.

[xRequiem]

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

[xRequiem]

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.

[xRequiem]

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.

[xRequiem]

Cardio Day

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

BW: 183

[xRequiem]

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.

[xRequiem]

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

[xRequiem]

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

[xRequiem]

Calgary Barbell Week 2 Day 1

Squat
350 4x6

Comp Bench
170 4x6

OHP
120 3x8

Barbell Row
155 3x12

Reverse Hyper
4x10

[xRequiem]

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

[xRequiem]

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

[musclehead09]

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.

[xRequiem]

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.

[xRequiem]

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.

[xRequiem]

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

[xRequiem]

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

[xRequiem]

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

[xRequiem]

Calgary Barbell Week 4 Day 1

Squat
375 5x5

Comp Bench
185 4x5
205x5

OHP
135 3x7

Seated Cable Row
140 4x8

Hyperextension
4x8

[xRequiem]

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.

[xRequiem]

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

[xRequiem]

Calgary Barbell Week 5 Day 2

Sumo Deadlift
475 3x3
405 2x5

2ct Pause
210 3x4

Beltless Squat
325 2x5

Incline Row
60 4x10

[xRequiem]

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.