Another Stab At Getting Strong

[xRequiem]

Off Season

Off Season

Trap Bar Deadlift
325x6
375x4 (add straps)
375x5 (no straps, misload lol)
325x5

Wide Grip Decline Feet Up Bench
95x12
115x12
135 3x12

Neutral Grip Seated Row
80 5x12

Dips
BW 3x12

Triceps Rope Pushdown
70 3x12

Face Pull
70 3x12

Camber Curl
40 4x10

Fly Machine
80 4x10

Misloaded on trap bar. 375x5 is a huge DOH PR. Factor in the thick hex bar and it’s even more impressive. Solid day even though I didn’t feel like coming.

Think my new schedule is lift at home most weekdays and hit sessions like this on the weekend.

Talking with Kyle Keough on Monday. Was looking for a coach on Reddit and he replied.

[musclehead09]

Off Season

Off Season

Trap Bar Deadlift
325x6
375x4 (add straps)
375x5 (no straps, misload lol)
325x5

Wide Grip Decline Feet Up Bench
95x12
115x12
135 3x12

Neutral Grip Seated Row
80 5x12

Dips
BW 3x12

Triceps Rope Pushdown
70 3x12

Face Pull
70 3x12

Camber Curl
40 4x10

Fly Machine
80 4x10

Misloaded on trap bar. 375x5 is a huge DOH PR. Factor in the thick hex bar and it’s even more impressive. Solid day even though I didn’t feel like coming.

Think my new schedule is lift at home most weekdays and hit sessions like this on the weekend.

Talking with Kyle Keough on Monday. Was looking for a coach on Reddit and he replied.

Trap bar deads are awesome; haven’t done them in years. Good work!

[xRequiem]

Off Season

DB Curls ss with Single Arm Tricep Extension
20x12
25x10
30x8
35x6


Machine Curl ss with Chest Press
50 3x12 / 100 3x12

12 minutes on recumbent bike

[xRequiem]

Trap bar deads are awesome; haven’t done them in years. Good work!

Did you not see my 700 deadlift? 😉

Off Season

Row Machine 2005m in 11:43 on 7 difficulty

Incline Treadmill 15:00

Leg Extensions
60x10
80x10
100x10
120 3x10

Leg Curls
70x10
90x10
110x10
130 2x10
100x10

Seated Neutral Bar Chest Row
80 4x12

Seated Calf Raises
45 3x15

Reverse DB Flies
15 3x15

Starting with Kyle Keough as my coach this weekend. Pretty excited to begin working with him.

[xRequiem]

Should Mobility/Warm up

Comp Bench
145 4x12

Pause Wide Grip Bench
140 4x4

JM Press
45x12
75 2x12

Hammer Curl
25 2x12

First session with Kyle Keough. BW down to about 187.

[xRequiem]

Week 1 Day 2

High Bar Pause Squat
275x6
295x6
315x6
335x6 @ 7

Bulgarian Barbell Split Squat
45 4x12

RKC Plank
2 sets of 30-45 seconds

Copenhagen Plank
1 set on each side of 20 seconds

[xRequiem]

Week 1 Day 3

Comp Bench
160 5x9

Sumo Deadlift
460 6x6

Pendlay Rows
135 3x15

Chin-ups
2x10

[xRequiem]

Week 1 Day 4

Pause Squats
335x6
355x6 @ 7

5:1:0 Tempo Squats
275 3x3

Spanish Squats
3x20

Dead Bugs
2x8

BW 183.5

[musclehead09]

Did you not see my 700 deadlift? 😉

Off Season

Row Machine 2005m in 11:43 on 7 difficulty

Incline Treadmill 15:00

Leg Extensions
60x10
80x10
100x10
120 3x10

Leg Curls
70x10
90x10
110x10
130 2x10
100x10

Seated Neutral Bar Chest Row
80 4x12

Seated Calf Raises
45 3x15

Reverse DB Flies
15 3x15

Starting with Kyle Keough as my coach this weekend. Pretty excited to begin working with him.

Oh my damn!!!! Good job man. You’re crazy strong

[xRequiem]

11/13/20 - Rest Day

Week 1 Day 5

Comp Bench
175 6x6


Sumo Deadlift
470x3
500x3
460 3x4

Pause Deadlift
440 8x1

Oh my damn!!!! Good job man. You’re crazy strong

Thanks man. I get an absurd amount out of a deadlift bar. If you add calibrated plates I’m sure it would drop 5% or so.

[xRequiem]

Week 1 Day 6

Squat
435x3 @ 6
410 4x4

Single Leg Romanian Deadlift
45 3x12

Goblet Cossack Squat
25 2x12

[xRequiem]

Grip Training

100lb 4x10
150 3x5
200 a few partials

[xRequiem]

Week 2 Day 1

Comp Bench
160 5x10

Wide Grip Bench
155 5x4

JM Press
95 2x12

Hammer Curl
10 2x20

[xRequiem]

Week 2 Day 2

SSB
296x6
316x6
336x6 @ 8

SSB Bulgarian Split Squat
61 4x10

RKC Plank
2 sets between 35-40 seconds

Copenhagen Plank
25 seconds each side

[PhDPepper1111]

How's it going having a coach?
Been thinking I need a coach or at least training partner...
You're a strong dude and I'm pretty novice, but it seems you aren't consistent in what you're lifting. Most programs I've seen in the PL side of things seem to focus on fewer lifts, fewer accessories...

Keep it up though! You're dedicated!

[xRequiem]

Week 2 Day 3

Comp Bench
170 5x8

Sumo Deadlift
410 7x5

Pendlay Row
145 3x12

Chin-ups
2x12

Discovered my cheap plates at 15 3/4” instead of 17 5/8”. I’ve been deadlifting on a deficit at home which explains why they feel so bad. I added some 3/4” blocks to get my closer. I’m off quarantine on Friday but I believe we’re going to AZ/UT for a short vacation.

Bench is feeling strong. Hoping to break my bench plateau and soar into the 300s. A man can dream.

[xRequiem]

How's it going having a coach?
Been thinking I need a coach or at least training partner...
You're a strong dude and I'm pretty novice, but it seems you aren't consistent in what you're lifting. Most programs I've seen in the PL side of things seem to focus on fewer lifts, fewer accessories...

Keep it up though! You're dedicated!

It’s great. Couldn’t recommend it enough. Kyle is helping with some mobility and technique issues that I wouldn’t have been able to identify myself. He’s also working me harder than I would program for myself.

I wouldn’t say I’m inconsistent. Prior to my current training I ran two routines - one 12 weeks and one 10 weeks - that started fairly light and ramped up.

Week 2 Day 4

Pause Squat
305 7x5

5:1:0 Tempo Squat
285 3x3

Spanish Squat
3x15

Dead Bugs
3x8

Everything felt nice and easy today. Tomorrow my off day for the week then I’m off of quarantine for my heavy deadlift day so I can use a DL bar and proper sized plates.

Also looking forward to a weigh in. I haven’t weighed myself on a proper scale in weeks. Hoping to be down to 183-185.

[xRequiem]

Week 2 Day 5

Comp Bench
190 7x5

Sumo Deadlift
500x2
535x2
480 3x3

Pause Sumo Deadlift
455 3x1

Pause was supposed to be 7x1. My entire body hurts as does my throat and nose. Not a good session.

[xRequiem]

Week 2 Day 6

Squat
455x3 @ 8
425 5x3

Single Leg Romanian Deadlift
65 3x10

Cossack Goblet Squat
25 2x10

BW: 183!

[xRequiem]

Week 3 Day 2

SSB Squat
306 3x8

SSB Bulgarian Split Squat
81 4x8

RKC Plank
2 sets of 45 seconds

Copenhagen Plank
30 seconds each side

Skipped my bench day #1 for a 2 day trip to San Antonio. I needed it.

[xRequiem]

Week 3 Day 3

Comp Bench
185 5x7

Sumo Deadlift
455 8x4

Pendlay Rows
155 3x10

Chin-ups
2x6

Hook grip first 3 sets! Then two reps on the next set sets. Finally I strapped up for the last two sets.

Body weight around 183 after a mini vacation. Not bad.

[xRequiem]

Week 3 Day 4

Pause Squat
335 7x5

5:1:0 Tempo Squat
315 4x2

Spanish Squat
3x12

Dead Bug
3x8

BW 182.5

[xRequiem]

Grip Training

100 3x12
100 10 second hold for 3 sets
150 2x6
150 5 second hold for 3 sets

[musclehead09]

Squatting and deadlifting are off the charts in here! That grip work gives my forearms a pump just reading it lol

[xRequiem]

Week 3 Day 5

Comp Bench
190 7x5

Sumo Deadlift
545x1

Pause Sumo Deadlift
455 7x1

12 minutes on incline treadmill.

Top set was 585x2 but I wasn’t capable today. Lot of factors going against me. Trained 4 sets of 455 hook grip. My thumbs are raw. Got to keep looking forward and fix my mistakes.

[xRequiem]

Week 3 Day 6

Squat
470x2 @ 7
440 3x3

Single Leg Romanian Deadlift
95 3x8

Cossack Goblet Squat
35 2x8

[xRequiem]

Week 4 Day 1

Wide Grip Bench Press
175 6x6

JM Press
110 2x8

Hammer Curl
25 2x8

[xRequiem]

Week 4 Day 2

SSB Squat
331 3x7 @ 6.5

SSB Bulgarian Split Squat
121 4x6

RKC Plank
2 sets of 45 seconds

Coppenhagen Plank
15 seconds per side

BW: 181.4

New bodyweight low! Crushed my SSB squats today.

[xRequiem]

Week 4 Day 4

Comp Bench
195 4x6 @ 8

Sumo Deadlift
475 8x3

Pendlay Row
170 3x8

Chin-ups
2x8

[xRequiem]

Week 4 Day 5

Pause Squat
350 8x4 @ sub 6

Spanish Squat
3x10

Deadbug Heel Taps
3x8

Rest day tomorrow along with a cheat meal. Morning weight has been around 180-181 after upping my calories. This is a good sign that I can continue losing weight, albeit slower, without starving myself. Saturday and Sunday I'll have fairly heavy days with moderate volume.

I have two meets planned:

March 13th
September 11th

The one in September is actually a fairly big one. It's the Pioneer Classic which gives out 10s of thousands of dollars in prize money so that should attract some strong people.