Another Stab At Getting Strong

[xRequiem]

Meet Prep W2D6 - Intensity Deadlift

Sumo Deadlift
505x6 @ 7
450 4x6

One Arm DB Row
67 4x12

Copenhagen Plank
2 sets of 20 seconds

Single Leg Glute Bridges
3x10

Hammer Curl
32 3x12

Suitcase Deadlift Iso Hold
115 x22 seconds each hand
115x 27 seconds left and 40 seconds right

[xRequiem]

Meet Prep W3D1 - Volume Bench

Paused Close Grip Bench
165 7x8

Circuit:
DB Flies 32 2x10
Barbell Face Pull 60 2x10
Rolling Tricep Extension 32 2x10

[xRequiem]

Meet Prep W3D3 - Intensity Squat

Comp Squat
465x5 @ 7.5
410 3x5

SSB Squat
311 3x8

Narrow Stance Heel Elevated Highbar Squat
165 2x10

RKC Plank
2x45 seconds

Anti Extension Deadbug
2x8

10lb PR on 465x5.

[xRequiem]

Meet Prep W3D3 - Accessory Deadlift

Pause Sumo Deadlift
515x2 @ 6
465 6x4

Seated Rear DB Raise
20 4x10

Seated Bicep Curl
30 3x8

Double Overhand Barbell Hold
225x28 seconds
225x25 seconds

[xRequiem]

Meet Prep W3D4 - Intensity Bench

Pause Close Grip Bench Press
210x4
185 5x4

Snatch Grip Barbell Row
170 4x10

Seated EZ Bar Tricep Extension
45 3x20

DB Lateral Raise
20 4x12

[manletstrength]

Looking strong man! How far out are you from your meet? Also, what weight class will you be competing in? Kick ass and take names bro!

[xRequiem]

Meet Prep W3D5 - Volume Squat

Comp Squat
375 4x8

Beltless SSB Squat
296 8x2 (45 second rest)

SSB Bulgarian Split Squat
131 3x8

Paused RDL
135 3x8

Experiencing some pain I believe is sciatica. Squats didn’t hurt but unilateral movements like single leg RDL kill it so I subbed light and SLOW RDL to stretch/load my hamstrings a bit.

[xRequiem]

Looking strong man! How far out are you from your meet? Also, what weight class will you be competing in? Kick ass and take names bro!

Thanks for stopping by man!

I’m 18 weeks out now sitting around 192-194 in the morning. Looking to compete at 181. My coach wants me to stay around this weight since I can basically eat what I want and not going weight. Going to clean up my diet 12 weeks out and get on a less strict vertical diet. Basically just eating red meat, pastured eggs, veg and rice.

[xRequiem]

Meet Prep W3D6 - Intensity Deadlift

Sumo Deadlift x 5 @ 7, 10% drop 4x5
Skipped

One Arm DB Row
77 4x10

Copenhagen Plank
2 sets of 25 seconds

Single Leg Glute Bridges
3x8

Hammer Curl
37 3x10

Suitcase Deadlift Iso Hold
125 for 15 and 20 seconds in each hand

Accumulated fatigue got me.

[xRequiem]

Meet Prep W4D1 - Volume Bench

Paused Close Grip Bench
170 4x7
170x11
170x10

Accessory circuit: skipped

Only had 30 minutes so I consolidated my last 3 sets into 2 and skipped accessory work.

[xRequiem]

Meet Prep W4D3 - Intensity Squat

Comp Squat
485x4 @ 7.5
430 3x4

SSB Squat
331 3x7

SSB Front Squat
151 4x8

RKC Plank
2x60 seconds

Anti Extension Deadbug
2x8

485 for 4 is a PR just not sure by how much.

[xRequiem]

Meet Prep W4D4 - Accessory Deadlift

Pause Sumo Deadlift
545x1 @ 8
465 5x3

Seated Rear DB Raise
22 4x8

Seated Bicep Curl
32 3x6

Double Overhand Barbell Hold
225x16 seconds
225x20 seconds

[xRequiem]

Meet Prep W4D5 - Intensity Bench

Comp Bench
225x3 @ 8
195 6x3

Snatch Grip Barbell Row
175 4x8

Seated EZ Bar Tricep Extension
65 3x12

DB Lateral Raise
22 4x10

[xRequiem]

Meet Prep W4D5 - Volume Squat

Comp Squat
390 4x7

Beltless SSB Squat
316 6x2 (45 second rest)

SSB Bulgarian Split Squat
151 3x6

[xRequiem]

Meet Prep W4D6 - Intensity Deadlift

Sumo Deadlift
545x4 @ 7.5
480 5x4

One Arm DB Row
87 4x8

Copenhagen Plank
2 sets of 25 seconds

Single Leg Glute Bridges
3x6

Hammer Curl
40 3x8

Suitcase Deadlift Iso Hold
135 for 12 and 15 seconds in each hand

[xRequiem]

Meet Prep W5D1 - Volume Bench

Paused Close Grip Bench
185 5x6
185x10

Circuit:
DB Flies 37 2x6
Barbell Face Pull 65 2x8
Rolling Tricep Extension 37 2x8

[xRequiem]

Meet Prep W5D2 - Intensity Squat

Comp Squat
510x3 @ 7 PR
460 3x3

SSB Squat
351 3x6

RKC Plank
2x60 seconds

Anti Extension Deadbug
2x8

Spanish Squat
2x15

[xRequiem]

Meet Prep W5D3 - Accessory Deadlift

Pause Sumo Deadlift
515x3 @ 7.5
460 6x2

Seated Rear DB Raise
27 5x6

Concentration Curl
27 3x12

Double Overhand Barbell Hold
245x27 seconds

[xRequiem]

Meet Prep W5D4 - Intensity Bench

Pause Close Grip Bench Press
235x2 @ 8.5?
205 7x2

Snatch Grip Barbell Row
185 4x6

Seated EZ Bar Tricep Extension
75 3x10

DB Lateral Raise
27 4x8

[xRequiem]

Meet Prep W5D5 - Volume Squat

Comp Squat
415 5x6

Beltless SSB Squat
331 4x2 (75 second rests)

SSB Bulgarian Split Squat
151 2x12

[xRequiem]

Meet Prep W5D6 - Intensity Deadlift

Sumo Deadlift
565x3 @ 8
505 6x3

One Arm DB Row
97 4x6

Copenhagen Plank
2 sets of 25 and 30 seconds

Single Leg Glute Bridges
3x12

Hammer Curl
42 3x6

Suitcase Deadlift Iso Hold
145 for 15 seconds each

[xRequiem]

Meet Prep W6D1 - Volume Bench

Paused Close Grip Bench
195 6x5

[xRequiem]

Meet Prep W6D2 - Intensity Squat

Comp Squat
540x2 @ 8
480 3x2

SSB Squat
371 3x5

RKC Plank
2x60 seconds

Anti Extension Deadbug
2x8

Spanish Squat
2x12

[xRequiem]

Here's the video of 540x2. Smacked the pins on the way up :/

https://www.instagram.com/p/COyh1u0A..._web_copy_link

[xRequiem]

Meet Prep W6D3 - Accessory Deadlift

Pause Sumo Deadlift
545x2 @ 7
475 4x2

Lilly Shrug
27 3x15

Concentration Curl
30 3x10

Suitcase Deadlift Iso Hold
Set 1: 85 for 40 seconds each hand
Set 2: 85 for 35 seconds each hand

[xRequiem]

Meet Prep W6D4 - Intensity Bench

Pause Close Grip Bench Press
245x2 @ 9
215 4x2

Snatch Grip Pendlay Row
135 4x15

Seated EZ Bar Tricep Extension
85 3x8

DB Lateral Raise
30 4x6

[xRequiem]

Meet Prep W6D5 - Volume Squat

Comp Squat
435 6x5

Beltless SSB Squat
306 8x2 (45 second rest)

SSB Bulgarian Split Squat
171 2x10

[StrongCopeITT]

Good luck with the meet prep

[xRequiem]

Meet Prep W6D6 - Intensity Deadlift

Sumo Deadlift
600x2 @ 9
510 4x2

One Arm DB Row
67 4x15

Single Leg Glute Bridges
3x10

Back Against Wall EZ Bar Curls
40 3x15

[xRequiem]

Meet Prep W7D1 - Volume Bench

Paused Close Grip Bench
205 4x5

Standing EZ Bar Tricep Extension
75 2x12

Seated Rear Delt Raise
20 2x12

Dumbbell Front Raise
20 2x12