Another Stab At Getting Strong

**xRequiem** · 06-22-2022, 03:12 PM

2 Weeks Out

Sumo Deadlift
590x1

Comp Squat
505x1

DB Row
60 3x12

AM BW: 172.6

Tried squats yesterday but only worked up to 405. Top set was supposed to be a single with 545

**xRequiem** · 06-26-2022, 03:40 PM

Several personal decisions have resulted in my decision to drop out of the meet next month. Going to focus on my health and family. Lifting will be 4x week now. I've also started BJJ which will be 2-3x.

**HomeGymChains** · 06-26-2022, 03:42 PM

Best wishes on this new phase.

**xRequiem** · 06-26-2022, 03:45 PM

Sheiko Off Season Week 1 Day 1

Standing OHP
115 2x8
115x9
115x10
115 2x11

BtN Press
65x8
65x9
65x10
65 2x11

Stiff Bar Beltless Deficit Sumo Deadlift
275x3
330x3
360 2x2
385x1
405 2x1

Decline Bench Press
145 2x8
145x9
145x10
145x11
155x8
155 2x10

Diamond Push-up
Bw 4x8
Bw 1x9

Time: 1:40
Volume: 26320

**xRequiem** · 06-28-2022, 03:44 PM

Sheiko Off Season Week 1 Day 2

Comp Bench (moved grip out)
135x5
135x6
160x5
185x4
200x3
210 2x2
225x1
215x1
190x3
160x5
140x7

Front Squat to Box
225x4
275x4
325x3
315 2x3

Hyper Extension
8
5x9
10x10
15x11
20x12
25x12

Calf Raise (leg press)
135x8
225 5x8

Planks
5 sets of 30 seconds

Time: 1:36
Volume: 23725

**xRequiem** · 06-29-2022, 04:22 PM

Sheiko Off Season Week 1 Day 3

Stiff Bar Beltless Deficit Conventional Deadlift
275x3
330x3
360 2x2
385 3x1

BtN Press
65 2x11
70x12
75x8
80x9
85x11
90x11

Decline Bench Press
155 2x10
160x11
165 2x12

Diamond Push-up
Bw 2x9
5 3x10

Time: 1:35
Volume: 22040

**xRequiem** · 06-30-2022, 04:10 PM

Sheiko Off Season Week 1 Day 4

Beltless Back Squat
250x5
300x4
350x3
400 5x3

2ct Pause Bench
135x3
160x3
185x3
200 5x2

DB Bench Press
50x8
55x10
60 2x12

Hyper Extension
Bw 3x12
25 2x12

Calf Raise (leg press)
225 5x10

Planks
5 sets of 33 seconds

Time: 1:53
Volume: 31080

**xRequiem** · 07-03-2022, 01:20 PM

Sheiko Off Season Week 2 Day 1

Alternating DB Press
40x8
50 2x8
55 3x9

Comp Deadlift (Stiff Bar and Beltless)
315x4
365x4
415x4
435x4
455 2x4

Decline Bench Press
175 3x12
165 2x12

Diamond Push-up
5 5x10

Time: 1:47
Volume: 25800

**xRequiem** · 07-04-2022, 02:18 PM

Sheiko Off Season Week 2 Day 2

Larson Press
160x3
185x3
200x2
210 4x2

Hack Squat
180 2x8
185x9
190x10

Tibia Press
10 2x15
30 3x15

Push-up
5x8

Leg Curl
90x15
105 2x15

Good Morning
135x8
155 2x8
160 3x9

Time: 1:28
Volume: 25915

**xRequiem** · 07-08-2022, 02:54 PM

JuggernautBJJ Week 1 Day 1

Combo Set:

Adductor Rockback 2x10
Iso Hold Push-up 2x10
Side Plank w/ Band Row 2x10

Barbell Row (explosive)
185 8x3 EMOM

RDL w/ Band Around Hips (endurance)
185 2x10

Combo Set:

Farmers Walk 80 2x30m
Db Hammer Curl 30 2x10
Lying Neck Later Flex/Extension 2x10

1 Arm High Plank
2x10 each side

**xRequiem** · 07-09-2022, 07:11 AM

JuggernautBJJ Week 1 Day 2

Warmup:

Bear Crawl Birddog 2x10
Push-up to Downdog 2x10
Glute Bridge 2x10

Machine Chest Press (performance)
100 3x10

Box Squat (explosive)
335 8x2

Combo Set:

Overhead Side Bend 15 2x10
DB Reverse Fly 15 2x10
Tricep Pushdown 50 2x10

Plate Twist 16 2x20

**xRequiem** · 07-10-2022, 05:59 PM

JuggernautBJJ Week 1 Day 3

Warmup:

Birddog 2x10
Bear Crawl Shoulder Touch 2x10
SL Glute Bridge w/ Band Around Knee 2x10

Tbar Row
90x12
100x10
115x10
115x16

Beltless Trap Bar Deadlift
335x5
395x5
445x9

Combo Set:
Goblet Walk 30x30m 50x30m
DB Alternating Curl 25x10 20x15
Banded Neck Flexion/Extension 2x10

Plate Twists 16 2x12

**xRequiem** · 07-11-2022, 04:13 AM

Cardio Session

15 minutes on stair climber
5 Rounds of 60 seconds HIIT stationary bike

**xRequiem** · 07-12-2022, 04:20 PM

7/11

BJJ drills. Not much rolling

**xRequiem** · 07-12-2022, 04:25 PM

7/12 - JuggernautBJJ Week 1 Day 4

Warmup:

Glute Bridge w/ Knee Lift 2x10
Pushup to Downdog 2x10
Side Plank w/ Leg Lift 2x10

Push Press (explosive)
155 8x3

Hack Squat (endurance)
180x10
270x10
320x10

Combo Set:

Tall Kneeling KB Halo 12 2x20
DB Lateral Raise 20x10 25x10
DB Hammer Skull Crusher 20x20 25x15

Front Plank w/ Band Row 2x30s

**xRequiem** · 07-17-2022, 04:25 PM

Did some BJJ and training on 7/16.

Decided the JuggernautBJJ routine isn't for me. Even though I'm picking up BJJ I still want to train heavy so I'm going with Juggernaut Powerbuilding.

**xRequiem** · 07-17-2022, 04:27 PM

7/17

High Bar Squat (beltless sleeveless)
285x6
295 2x6
305x6

RDL
275 2x8

DB Bench Press
50x6
60x6
70 3x6

All sets of squats were under 5 RPE. Excited to ramp things back up. Going a meet in January.

**xRequiem** · 07-19-2022, 01:32 PM

7/18

Pendlay Row
135 4x10

Combo Set:

Wide Grip Chin-up 2x5 1x4
Hack Squat 320 2x10 360x10 PR

Banded Good Morning 2x15 1x20

DB Incline Bench Press
50 2x10
60x10

Combo Set:

Concentration Curl 17x10 22x10 25x10
Single Leg Calf Raise 17 2x10 1x22

**xRequiem** · 07-19-2022, 02:25 PM

7/19

Tempo Wide Grip Bench (5:0:0)
135x6
155 4x6

HS Iso Shoulder Press
140x10
180x10
200x10 PR

Decline Push-up
Bw 3x10

Skull Crusher
50x10
60x10
70x10

Alternating Hammer DB Curl
25x10
30x10
35x10 PR

V-Up
Bw 3x10

**xRequiem** · 07-22-2022, 04:44 PM

7/20

BJJ session

**xRequiem** · 07-22-2022, 04:46 PM

7/21

Good Morning
225 3x6

Beltless Sumo Deadlift
315x8
325x8

DB Lunge
25 2x10
50x10

Lying Hamstring Curl
95x10
110x10
125x10

Seated Calf Raise
90 2x10
100x10

**xRequiem** · 07-22-2022, 04:49 PM

7/22

Comp Bench
135x20
155x15

Chest Supported DB Row
60 3x10

DB Shrug
60x10
80x10
105x10

Cable Cross Over
20x20
30x15
40x10

HS Front Lat Pulldown
140x10
150x10
160x10

1 Arm Tricep Pushdown
20x10
25x10
30x10

DB Curl
20x10
25x10
30x10

**xRequiem** · 07-25-2022, 02:36 PM

7/23

70 minutes of BJJ

**xRequiem** · 07-25-2022, 02:40 PM

7/24

Comp Squat (beltless and sleeveless)
315x10
335x10

Stiff Leg Deadlift (5:0:0)
225x6
275x6 (straps)

DB RDL
50x10
60x10
70x10

Machine Hip Thrust
90x10
140x10
160x10

Ab Wheel
Bw 3x5

**xRequiem** · 07-25-2022, 06:40 PM

7/25

Pendlay Row
145 5x10

Combo Set:

Neutral Grip Chin-up 3x8
DB Lunge 40 3x10

Pull Through
50x10
60x10
70x10

DB Incline Bench
50x15
50 2x17

Combo Set:

EZ Bar Preach Curl
30x10
40x15
50x12

Tibia Raise bw 3x30

**xRequiem** · 07-26-2022, 04:22 PM

7/26

Wide Grip Bench Press (5:0:0)
165x6
155 4x6

HS Iso Shoulder Press
150x14
150x13
150x13
150x13

Machine Fly
60x15
75x12
90x12

Chest Supported DB Row
65 3x10

Skull Crusher
55x15
55x14
55x14

Alternating Hammer Curl
25x13
2510
25x10

Pallof Press 2x8, 1x10

**xRequiem** · 07-28-2022, 03:04 PM

7/27:

75 minutes of BJJ

**xRequiem** · 07-28-2022, 03:08 PM

7/28

Comp Squat (beltless)
375x10
355 3x10

Sumo Deadlift (beltless)
335x8
355x8

Hack Squat
280x12
280x14
280x16

Lying Hamstring Curl
95x15
95x13
95x15
95x15

Seated Calf Raise
75x18
80x15

Volume starting to ramp up. Fun session today.

**xRequiem** · 08-01-2022, 06:33 PM

7/31

Tempo Stiff Leg Deadlift (5:0:0)
295x6
275 4x6

Comp Squat (Beltless and sleeveless)
315x10
335x10

Combo Set:

DB RDL 80 4x12
DB Alternating Floor Press 45 3x14

Machine Hip Thrust
140 3x15

Pallof Press 3x10

**xRequiem** · 08-01-2022, 06:33 PM

8/1

60 minutes of BJJ

Thread: Another Stab At Getting Strong

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