Another Stab At Getting Strong

**xRequiem** · 09-03-2021, 04:10 PM

Off Season

Larson Press
95x20
105x20
115x20
125x20

DB Row
75 4x12

Single Arm Tricep Extension
20 3x15

Barbell Drag Curl
55 3x15

Seated Front Rack Press
95 3x15

12 minutes incline treadmill

AM BW: 188

**xRequiem** · 09-04-2021, 03:15 PM

Off Season

Front Squat (no belt no knee sleeve)
135x10
165x10
195x10
225x10
255x10

Goblet 1.5 Squat
55 3x8

Walking Lunges
75 reps each leg

AM BW: 188.5

Dead

**xRequiem** · 09-06-2021, 10:23 AM

Off Season

Comp Bench
235x1
245x1 - @ 9.5
185 3x3

Incline Dumbbell Press
45 2x20

Low Incline DB Flies
25 2x12

Kroc Row
60 2x25

Scapular Pullup
1 set of 14

AM BW: 188.5

**xRequiem** · 09-08-2021, 03:59 PM

Off Season

Comp Squat
515x1
555x1 @ 9
415 3x3

Leg Press
410 2x15

Seated Single Leg Curl
50 2x12

Barbell Hip Thrust
135 2x15

Lateral Banded Walk
Monster mini 2x20

AM BW: 187.5

Solid top set given how fast I’m losing weight and how bad I felt just a week ago. Goal is mid 170s. However I want it to take months not weeks to get there lol

**xRequiem** · 09-09-2021, 03:54 PM

Off Season

Sumo Deadlift (hook grip + wider stance)
455x1
495x1 @ 7.5
535x0
395 3x1

Barbell Row
175 2x15

Hammer Curl + Fat Grip
30 2x12

Barbell Facepull
60 2x12

AM BW: 187.0

Thumbs died by top set. Oh well, I’ll get them conditioned.

**PhDPepper1111** · 09-10-2021, 01:21 PM

Lovin it brother. Keep going.

Didn't love my off season, but I love that I pushed through

EDIT: Oh, and by your thumbs died I infer that you hook grip. .... props. I have been doing a little conditioning, but still can't do anything over 155 with a hook. My fingers are so short I just can't hook my thumbs well. Wish I could... on the other hand I've never dropped a heavy pull with alternate grip.
Still... love your work!

**xRequiem** · 09-10-2021, 03:43 PM

Off Season

Larsen Press
205x1
225x1 @ 8.5
180 3x2

DB Row
85 2x10

Seated Front Rack Press
125 2x12

Single Arm Tricep Extension
25 2x12

Barbell Drag Curl
60 2x12

AM BW: 189.0

**xRequiem** · 09-11-2021, 10:43 AM

Off Season

Comp Squat
505x1 @ 7.5
385 3x2

Conventional Deadlift
455x1 @ 8
345 3x2

Goblet 1.5 Squat
65 3x6

Walking Lunges
2x25(each side)

Seated Calf Raise
45 2x20

10 minutes on stair climber

AM BW: 187

Hook grip hurts but it’s feeling secure.

**xRequiem** · 09-13-2021, 08:32 AM

Off Season

Comp Bench
145 4x10

Incline Dumbbell Press
57 4x15

Low Incline DB Flies
30 3x10

Kroc Row
77 2x20

Scapular Pullup
1 set of 16

AM BW: 186.5

**xRequiem** · 09-15-2021, 04:30 PM

Off Season

Comp Squat
355 4x7

Front Squat Pulse Reps
135x15
185x15
225 2x15

Seated Single Leg Curl
60 3x10

Barbell Hip Thrust
155 2x12

Lateral Banded Walk
Monster mini 2x20

AM BW: 185.8

Weight just keeps falling off me. Great day. The pulse front squats are one of the hardest exercises I’ve ever done

**xRequiem** · 09-16-2021, 03:48 PM

Off Season

Sumo Deadlift (hook grip + wider stance)
405 6x2
405x4

Barbell Row
200 3x12

Hammer Curl + Fat Grip
35 4x10

Barbell Facepull
65 4x10

AM BW: 186.0

**xRequiem** · 09-17-2021, 12:42 PM

Off Season

Larson Press
180 4x6 @ 6.5-7

Seated Horizontal Rows
120 4x8

Single Arm Tricep Extension
30 3x10

Barbell Drag Curl
65 3x10

Seated Front Rack Press
135 2x10
95 2x10

AM BW: 186.0

**xRequiem** · 09-18-2021, 09:04 AM

Off Season

SSB Squat
352 3x3

Comp Squat
365 6x2

Conventional Deadlift
315 3x10

Walking Lunges
2x20(each side)

AM BW: 187.0

Huge PR in grip today. DOH for 7, 10 and 3 reps! Previous best with 315 was 3.

**xRequiem** · 09-20-2021, 03:59 PM

Off Season

Comp Bench
165 4x9

Incline Dumbbell Press
60 4x12

Low Incline DB Flies
35 3x8

Kroc Row
85 2x15

Scapular Pullup
1 set of 22

AM BW: 184.0

Feeling strong and looking lean!

**xRequiem** · 09-22-2021, 11:43 AM

Off Season

Comp Squat
405 4x6

Front Squat Pulse Reps
185x12
225x12
275x12

Lying Banded Single Leg Hamstring Curl
3x12

Barbell Hip Thrust
185 2x10

Lateral Banded Walk
Monster mini 2x25

AM BW: 184.5

**xRequiem** · 09-23-2021, 03:30 PM

Off Season

Sumo Deadlift
405 3x10

Barbell Row
215 3x10

Hammer Curl
42 4x10

Barbell Facepull
70 4x10

AM BW: 182.5

**xRequiem** · 09-24-2021, 03:44 PM

Off Season

Larson Press
195 5x5 @ 7-7.5

DB Row
107 4x6

Single Arm Tricep Extension
34 3x8

Barbell Drag Curl
70 3x8

OHP
135 4x8

AM BW: 184.5

**xRequiem** · 09-25-2021, 01:05 PM

Off Season

SSB Squat
381 3x3

Comp Squat
385 4x2

Conventional Deadlift
350x10
350 2x9

Walking Lunges
15 2x15

Seated Calf Raises
55 3x12

AM BW: 184.5

**xRequiem** · 09-26-2021, 10:24 AM

Off Season

RDL
185 3x12

Shoulder Against Wall Lateral DB Raise
12 3x12

Pendlay Row
135 3x12

Anti-Rotation Press
3x12

AM BW: 184

**xRequiem** · 09-27-2021, 10:04 AM

Off Season

Comp Bench
185 4x8

Incline Dumbbell Press
40 4x20

Low Incline DB Flies
40 3x6

Kroc Row
97 2x12

Scapular Pullup
1 set of 25

**xRequiem** · 09-29-2021, 09:01 AM

Off Season

Comp Squat
420 4x5 @ 6-7

Front Squat Pulse Reps
225x10

Lying Banded Single Leg Hamstring Curl
2x6

Barbell Hip Thrust
205 2x8

Lateral Banded Walk
Monster mini 2x25

AM BW: 183

Terrible day. Bloated and humid while juggling work. Wasn’t a good day at all.

**xRequiem** · 09-30-2021, 04:12 PM

Off Season

Sumo Deadlift
475x4 @ 7 (hook grip PR)
430 3x8

Barbell Row
185 3x8

Hammer Curl
45 4x6

Barbell Facepull
75 4x6

AM BW: 183

**xRequiem** · 10-01-2021, 04:05 PM

Off Season

Larson Press
205 5x4 @ 7-7.5

OHP
150 4x6 @ 6.5

Tricep Extension
40 3x15

Barbell Drag Curl
75 3x6

AM BW: 184

**xRequiem** · 10-02-2021, 09:38 AM

Off Season

SSB Squat
401 4x2 @ 6

Comp Squat
375 8x2 @ 1

Walking Lunges
25 2x12

Seated Calf Raise
45 8x10

15 minutes on stair climber

AM BW: 183.0

**xRequiem** · 10-03-2021, 10:33 AM

Off Season

Conventional Deadlift
370 4x8

Barbell Row (focus on scapula retraction)
100 5x15

Snatch Grip RDL
135 3x15

AM BW: 184

**COBBER** · 10-03-2021, 02:46 PM

Dam nice volume on the deadlift, I got an ass pump just reading that

**xRequiem** · 10-04-2021, 08:34 AM

Off Season

Comp Bench
215x4
195 3x7

Incline Dumbbell Press
45 4x15

Kroc Row
107 2x10

Rolling Tricep Extension
22 3x15

Standing Bicep Curl
12 2x20

AM BW: 184.0

Body weight has stagnated. That’s fine for now. I’m sure the needle will start moving again soon.

Originally Posted by COBBER

Dam nice volume on the deadlift, I got an ass pump just reading that

Ass pumps were definitely had! Coach has me working on flexing my quads and glutes at the top. Feeling these in my quads much more than my low back now.

**xRequiem** · 10-06-2021, 07:16 AM

Off Season

SSB Squat
426 2x2 @ 7

Comp Squat
395 6x2

SSB Walking Lunges
61 2x10

AM BW: 182.0

Solid day.

**xRequiem** · 10-07-2021, 08:26 AM

Off Season

Sumo Deadlift
515x3 @ 6
450 3x7

Barbell Row
245 3x6

Banded Face Pull
4x20

Zottman Curl
12 2x15

AM BW: 182

Hit and miss today. Top pull was supposed to be all hook grip but I only got the first rep. 2/3rd rep was super easy mixed grip. More good is I did this session in the morning when I’m markedly weaker.

**xRequiem** · 10-08-2021, 02:53 PM

Off Season

Larson Press
215 4x3 @ 7.5-8

OHP
160 4x5 @7-8 PR

DB Lateral Raise
25 4x15

6 Ways
15 3x6

AM BW: 181.5

Thread: Another Stab At Getting Strong

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