Another Stab At Getting Strong

[xRequiem]

Off Season

Comp Squat
435 4x4 @ 6-7

Front Squat Pulse Reps
245x8
275x8
295x8

Sumo Good Morning
135 3x15

Barbell Hip Thrust
225 3x6

AM BW: 181.5

[xRequiem]

Off Season

Conventional Deadlift
390 4x7

Barbell Row (focus on scapula retraction)
115 5x12

Snatch Grip RDL
165 3x12

AM BW: 181

Bunch of body weight PR this week. Lifts keep ramping up. Pro dL your go into my meet as a very light 181. I suspect 173-175 is where I’ll end up and just hang out until next year when I compete in 165

[xRequiem]

Off Season - Deload

Comp Bench
185 4x6

Incline Dumbbell Press
55 4x12

Kroc Row
80 2x8

Rolling Tricep Extension
25 3x12

Standing Bicep Curl
15 2x15

[xRequiem]

Off Season- Deload Week

Comp Squat
355 5x2

Sumo Deadlift
410 4x6

Walking Lunges
35 2x8

Face Pull
30 4x15

Heading to Denver tomorrow after work so I consolidated squats and deadlift plus one accessory from each day. Will do similar while I’m in Denver. Then meet prep starts. When I get back

[xRequiem]

Off Season - Deload

Larson Press
190 3x3

OHP
140 4x4

DB Lateral Raise
30 3x12

6 Ways
15 3x7

Neutral Grip Lat Pulldown (pause on bellybutton)
32.5x12
50x12
72.5x12

Little vacation session.

[xRequiem]

Off Season - Deload

Comp Squat
385 4x3

Conventional Deadlift(Beltless)
355 4x6

Sumo Good Morning
165 3x12

Seated Horizontal Row
100 5x10

Leg Extension
130 3x15

Calf Raise
45 3x15

Anti Rotation Press
3x15

[xRequiem]

Off Season

Comp Bench
230x3 @ 7.5-8
205 3x6 @ 7-7.5

Seated Neutral Grip DB Press
20x20
30 2x20

Kroc Row
100 3x6

Rolling Tricep Extension
30 3x10

Standing Bicep Curl
20 2x12

First session back from deload and vacation. It felt damn good to be back. Looking forward to dialing my diet back in and ramping up the weights again!

[xRequiem]

Off Season

Comp Squat
455 3x5 @ 8

SSB Squat
376 3x4 @ 6

SSB Walking Lunges
171 2x6

AM BW: 182.5

[xRequiem]

Off Season

Sumo Deadlift
470 4x5 @ sub 6

Pendlay Row
155 3x12

Face Pull
50 4x12

Zottman Curl
15 2x12

AM BW: 182.5

Happy with my body weight and how everything moved today.

[xRequiem]

Off Season

Larson Press
190 4x6 @ 7-8 PR

OHP
150 4x8 @ 8-9 PR

DB Lateral Raise
35 4x10 PR

6 Ways
15 3x8 PR

AM BW: 183

[xRequiem]

7 Weeks Out

Comp Squat
380 4x3

Sumo Good Morning
175 3x12

Side Lunge
3x12

AM BW: 183.5

[xRequiem]

7 Weeks Out

Conventional Deadlift
405 3x7

Barbell Row (focus on scapula retraction)
155 5x8

Snatch Grip RDL
225 3x8

AM BW: 183

[xRequiem]

7 Weeks Out

Comp Bench
240x2 @ 10
215 3x5 @ 8.5

Seated Neutral Grip DB Press
40 2x15

Neutral Grip Latpulldown
80 3x15

Rolling Tricep Extension
35 3x8

Standing Bicep Curl
25x10
30x10

AM BW: 182.5

Yikes. Couple factors against me today. Cut and volume caught up to me plus an issue with right shoulder that I can’t mention here.

[xRequiem]

Off Season

Comp Squat
505 2x1 @ 7.5
525x1 @ 8
475 2x4 @ 8

SSB Squat
381 3x3 @ 6

AM BW: 182

First time handling 500+ in some time. Not bad. I don’t feel like my RPE are accurate as it felt heavier than it really was.

Weight only 1lb higher than my carb depleted state from a couple weeks ago. Great sign I’m losing fat and not just glycogen

[xRequiem]

7 Weeks Out

Sumo Deadlift
545x1 @ 6
495 3x4 @ 6

Pendlay Row
175 3x10

Face Pull
60 4x10

Zottman Curl
20x8
25x8

AM BW: 183

Pulls felt strong!

[xRequiem]

7 Weeks Out

Larson Press
205 4x5 @ 8-8.5 PR

OHP
155 4x7 @ 7.5-9 PR

DB Lateral Raise
37 4x8

Barbell Facepull
65 3x15

[xRequiem]

6 Weeks Out

Comp Squat
415 5x2

Sumo Good Morning
205 3x10

Side Lunge
3x10

AM BW: 183

Just getting work in.

[xRequiem]

6 Weeks Out

Conventional Deadlift
420 4x6

Barbell Row (focus on scapula retraction)
185 5x6

Snatch Grip RDL
255 3x6

Seated Calf Raise
45 2x20

AM BW: 183

[xRequiem]

6 Weeks Out

Comp Bench
+ slingshot
245x1 @ 7
255x1 @ 7.5
- slingshot
225 3x4 @ 7.5-8

Seated Neutral Grip DB Press
47 2x15

Neutral Grip Pullup
3x9

Rolling Tricep Extension
42 3x6

Standing Bicep Curl
32 2x8

AM BW: 183.5

[xRequiem]

6 Weeks Out

Comp Squat
510 3x2 @7.5, 8 and 8.5

SSB Squat
421 2x3 @ 7

SSB Calf Raise
171x15
256x12
331x8

AM BW: 180.5

[xRequiem]

6 Weeks Out

Sumo Deadlift
575x1 @ 6
520 3x3 @ 6-7

Pendlay Row
190 3x8

Face Pull
70 4x8

Zottman Curl
30 2x6

AM BW: 181

Even better than last week. Switching to a wider stance is paying dividends.

[xRequiem]

6 Weeks Out

Larson Press
215 4x4 @ 8.5-9.5 PR

OHP
165 4x6 @ 8-9 PR

DB Lateral Raise
42 4x6

Barbell Facepull
75 3x12

AM BW 183

[xRequiem]

5 Weeks Out

Comp Squat
435 4x2

Sumo Good Morning
225 3x8

Side Lunge
3x8

25 minutes on stationary bike for 4.53 miles

AM BW: 182

Third day on injectable L-Carnitine. My body is definitely running hot. Looking forward to fill saturation in a couple weeks.

[xRequiem]

5 Weeks Out

8 minutes on stationary bike

Conventional Deadlift
440 3x5

Snatch Grip Pendlay Row
135 4x15

Single Legged RDL
95 3x8 each leg

Seated Calf Raise
45 3x15
70 2x12

15 minutes on stationary bike

AM BW: 183

Solid pull day. Conventional load drops next week to focus on recovery.

[xRequiem]

5 Weeks Out

Comp Bench
+ slingshot
245x1 @ 6
270x1 @ 8
- slingshot
240 2x2 @ 8
230 2x4 @ 9

Seated Neutral Grip DB Press
47 2x15

Neutral Grip Pullup
3x10

Standing Bicep Curl
37 3x6

AM BW: 181.5

[xRequiem]

5 Weeks Out

Comp Squat
510x1 @ 8.5
545x1 @ 9
495 2x3 @ 9

SSB Squat
431 2x2 @ 7

AM BW: 181.8

Off day. Guess I should be happy I still got my target lifts.

[xRequiem]

5 Weeks Out

Sumo Deadlift
555x1 @ 7
605 2x1
540 2x2

Pendlay Row
205 3x6

Face Pull
60 4x10

Standing DB Curl
20 3x15

15 minutes on stair climber

AM BW: 181.4

Didn’t really lock out the first 605 so I took it again. Second lockout was questionable too. My hands were fairly numb today.

[xRequiem]

4 Weeks Out

Larson Press
225 4x3 @ 8.5 PR

OHP
170 4x5 @ 8-9 PR

Barbell Facepull
85 3x10

Seated Rear Delt Raise
17 4x15

AM BW 180.8

Lol messed up on my journaling. Tomorrow makes 3 weeks out!

[xRequiem]

3 Weeks Out

Comp Squat
405 4x4

Sumo Good Morning
245 3x6

Side Lunge
3x6

[xRequiem]

3 Weeks Out

Comp Bench
245x1 @ 8
260x0
215 2x6

Seated Neutral Grip DB Press
57 2x8

Neutral Grip Pullup
3x10

DB Flies
22 3x15

Bench is just frustrating. After this meet I’m going to really focus on bench. I don’t know if there’s a weakness or if I need a form change but it’s not moving.