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  1. #121
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #122
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    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!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  3. #123
    Registered User xRequiem's Avatar
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    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
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #124
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  5. #125
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  6. #126
    Registered User xRequiem's Avatar
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    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
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  7. #127
    Registered User xRequiem's Avatar
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    Week 1 Day 3

    Comp Bench
    160 5x9

    Sumo Deadlift
    460 6x6

    Pendlay Rows
    135 3x15

    Chin-ups
    2x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  8. #128
    Registered User xRequiem's Avatar
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    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
    Last edited by xRequiem; 11-12-2020 at 08:46 PM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  9. #129
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    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
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  10. #130
    Registered User xRequiem's Avatar
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    11/13/20 - Rest Day

    Week 1 Day 5

    Comp Bench
    175 6x6


    Sumo Deadlift
    470x3
    500x3
    460 3x4

    Pause Deadlift
    440 8x1


    Originally Posted by musclehead09 View Post
    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  11. #131
    Registered User xRequiem's Avatar
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    Week 1 Day 6

    Squat
    435x3 @ 6
    410 4x4

    Single Leg Romanian Deadlift
    45 3x12

    Goblet Cossack Squat
    25 2x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  12. #132
    Registered User xRequiem's Avatar
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    Grip Training

    100lb 4x10
    150 3x5
    200 a few partials
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  13. #133
    Registered User xRequiem's Avatar
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    Week 2 Day 1

    Comp Bench
    160 5x10

    Wide Grip Bench
    155 5x4

    JM Press
    95 2x12

    Hammer Curl
    10 2x20
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  14. #134
    Registered User xRequiem's Avatar
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    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
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  15. #135
    Registered User PhDPepper1111's Avatar
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    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!
    Why NOT?

    5'6", 210

    PRs:
    10/10/2020 FS meet: 407/303/474
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  16. #136
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  17. #137
    Registered User xRequiem's Avatar
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    Originally Posted by PhDPepper1111 View Post
    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  18. #138
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  19. #139
    Registered User xRequiem's Avatar
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    Week 2 Day 6

    Squat
    455x3 @ 8
    425 5x3

    Single Leg Romanian Deadlift
    65 3x10

    Cossack Goblet Squat
    25 2x10

    BW: 183!
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  20. #140
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  21. #141
    Registered User xRequiem's Avatar
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    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.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  22. #142
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,976
    Rep Power: 5808
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    Week 3 Day 4

    Pause Squat
    335 7x5

    5:1:0 Tempo Squat
    315 4x2

    Spanish Squat
    3x12

    Dead Bug
    3x8

    BW 182.5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  23. #143
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,976
    Rep Power: 5808
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
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    Grip Training

    100 3x12
    100 10 second hold for 3 sets
    150 2x6
    150 5 second hold for 3 sets
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  24. #144
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 4,368
    Rep Power: 1715
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
    musclehead09 is offline
    Squatting and deadlifting are off the charts in here! That grip work gives my forearms a pump just reading it lol
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  25. #145
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,976
    Rep Power: 5808
    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    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.
    Last edited by xRequiem; Today at 10:59 AM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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