Another Stab At Getting Strong

[xRequiem]

Grip Training

4 circuits
100x8
150x4
200x2 (partials)

Extra grip session. Going to make this is a staple after my heavy deadlift session. My grip will be much weaker here but it won’t hamper recovery for the following deadlift session.

[xRequiem]

Week 8 Day 6 (69 days out)

Squat
495 5x2

Spanish Squat 2x6 ss with Heel Elevated Goblet Squat 45 2x6

AM BW: 177.8

Ded.

[xRequiem]

Week 9 Day 1 (deload week)

Extra Wide Grip Bench Press
170 5x4

Barbell Curls
80 3x8

[xRequiem]

Week 9 Day 2

SSB Squat
331 5x4

SSB Seated Good Morning
146 3x6

RKC Plank
2 sets of 45 seconds

Side Plank
2 sets of 20 seconds

AM BW: 179.5

Got carried away with my snack last night. I needed it so I just went with it. Weight is still ahead of schedule.

[xRequiem]

Week 9 Day 3

Comp Bench
185 6x3

Sumo Deadlift
410 4x1
420 2x1

Snatch Grip Pendlay Row
170 2x8

Neutral Grip Pullup
BWx12
BWx10

[xRequiem]

Grip Training

4 Circuits
100x12
150x5

Might get two in this week. Today was the only deadlift session of the week.

Soooooo readdddddy for deload to end.

[xRequiem]

Week 9 Day 4

Pause Squat
300 4x6

Narrow Stance High Bar Squat
255 2x8

Deadbug Heel Taps
4x6

AM BW: 179.5

Bodyweight up a bit. Went back to a normal diet. Low carb just doesnt work for me. Current marcros are 175/275/70 for a sum of 2430 calories. I eat more when I feel I need it and less when I don't. Realistically I would make an aggressive 10% cut for the meet with a few days of water and sodium loading along with some laxatives, carb depletion and sauna. Of course I want to minimize those as much as possible so im shooting for 174-176 bw which still gives me about 9 weeks to cut 4lbs.

My Titan fan bike should be here next month to help

[xRequiem]

Week 9 Day 5

Comp Bench
195 4x2

Hammer Curls
20 2x12

Alternating DB Curls
25 2x10

Recumbent Bike
3 miles in 16 minutes

Incline Treadmill
8/10 mile in 17 minutes

Did extra cardio to make up for last nights Asian feast + movie. A new tradition I decided to start with the wife and girls. We had sushi and Indian food and watched Princess Mononoke. Good times, except I got sick from over eating. Woke up at 183lb lmao.

[xRequiem]

Week 9 Day 6

Comp Squat
355 5x4

Spanish Squat 3x6 ss with Heel Elevated Goblet Squat 45 3x6

Last day of deload.

[xRequiem]

Week 10 Day 1

Wider Grip Bench Press
195 5x5

Seated Barbell Curls
70 3x6

Low Incline Bench Press
95x15
115 2x15
135x15

AM BW: 179

BW finally normalizing after the bonkers cheat meal on Friday. I felt STRONG today. 195 5x5 moved at a sub 7 RPE on most sets.

[xRequiem]

Week 10 Day 2

SSB Squat
371 6x4

SSB Front Squat
286 2x8

RKC Plank
2 sets of 45 seconds

Side Plank
2 sets of 20 seconds

AM BW: 178.5

Whewh. Those front squats were hard to rack.

[xRequiem]

Week 10 Day 3

Comp Bench
205 5x3

Sumo Deadlift
465 6x2

Snatch Grip Pendlay Row
185 2x6

Neutral Grip Pull-ups
BW 2x12

AM BW: 178.1

Oh yeah. BW dropping fast on 2400 calories a day. To recap, when I dropped to 177.4 before I was trying out low-carb. I'm now consuming 250-300g of carbs daily and almost back to that weight! Nice and easy day. No straps or getting pumped up for any sets. Tried to hold the 2nd rep of each deadlift set for a couple seconds at the top.

[xRequiem]

Week 10 Day 4

Pause Squat
410 4x4

Narrow Stance High Bar Squat
275 2x6

Deadbug Heel Tap
4x6

AM BW: 178.9

Rest day tomorrow, thankfully.

[xRequiem]

Week 10 Day 5 (8 weeks out)

Sumo Deadlift
610x1
540 2x2

Pause Sumo Deadlift
460 8x1

Comp Bench
230 4x1

AM BW: 178.4

Eh. Supposed to be 610x2. Lots of things went wrong. I won’t even post them here I know what they are and how to fix them.

[xRequiem]

Grip Training
100 3x10
150 2x8
100x15

2 second static 5 second negative
100 2x5

Quick update. Spoke with coach and we both decided there’s no reason for me to suffer a cut to 165 without any chance of a state or WR. I’ll be bulking back up to fill out the 181s.

[xRequiem]

Week 10 Day 6

Squat
520x1
460 3x4

Rolling Side Plank
2x10

McGill Crunch
2x15

Apparently eating more equals being weaker? Now my bicep hurts too and I couldn’t hit depth today. Lovely

[xRequiem]

Week 11 Day 1

Wide Grip Bench Press
210 5x4

Hammer Curls
10 2x50

Incline Bench Press
135x15
150 2x12

[xRequiem]

Week 11 Day 2

SSB Squat
401 5x4 - possibly 6? i lost count

RKC Plank
2 sets of 45 seconds

Side Plank
2 sets of 25 seconds

[xRequiem]

Week 11 Day 3

Comp Bench
225x3
225x2
225x1

Sumo Deadlift
485 3x2

DB Row
80x12
90x12

Ez bar curls
35x8
55x5
35x10
35x8

AM BW: 179.7

Felt strong today. Guess the 3500 daily calories is helping. I’m weak at curls

https://www.instagram.com/p/CKSTnrcg...d=ihy19x72onu1

[xRequiem]

Week 11 Day 4

Pause Squat
430 3x3

Deadbug Heel Tap

[xRequiem]

5000 calorie meals aren’t a good idea.....****.

[xRequiem]

Week 11 Day 6

Sumo Deadlift
565x2
505x2
505x4

Pause Sumo Deadlift
475 5x1

Comp Bench
240 2x1

Man. What a poor day. Messed up big time with my medication and crashes my estrogen. Doctor put me back on estrogen inhibitors due to it getting too high. I’m still trying to find the sweet spot which is more difficult than it sounds. I woke up this morning with achy joints similar to the flu hangover.

[musclehead09]

Week 11 Day 6

Sumo Deadlift
565x2
505x2
505x4

Pause Sumo Deadlift
475 5x1

Comp Bench
240 2x1

Man. What a poor day. Messed up big time with my medication and crashes my estrogen. Doctor put me back on estrogen inhibitors due to it getting too high. I’m still trying to find the sweet spot which is more difficult than it sounds. I woke up this morning with achy joints similar to the flu hangover.

That really sucks. Phenomenal weights on deadlifts though for a bad day! Hope you feel better soon.

[xRequiem]

Week 11 Day 6

Squat
470 3x3

Rolling Side Plank
2x10

McGill Crunch
2x15

[xRequiem]

Week 12 Day 1

Wide Grip Bench
215x3
215x4
215x5

Hammer Curl
25 3x15

Bench was supposed to be 215 3x4 but mis read the set x rep so I made up for it on the last set.

[xRequiem]

Week 12 Day 2

SSB Squat
421 3x3

RCK Plank
2 sets of 45

Side Plank
2 sets of 20

[xRequiem]

Week 12 Day 3

Comp Bench
230x2
235x2

Sumo Deadlift
495 6x1

Meadows Rows
25x12
35x12
40x12

[xRequiem]

Fighting some nerve issues in my arms. Going to take some time off from powerlifting and do some hypertrophy. When I'm less complacent i'm going to finally get around to scheduling an MRI as that's what the last neurologist recommended.

[PhDPepper1111]

Fighting some nerve issues in my arms. Going to take some time off from powerlifting and do some hypertrophy. When I'm less complacent i'm going to finally get around to scheduling an MRI as that's what the last neurologist recommended.

Dang that sucks man. Was enjoying seeing progression/hard work!
Hope you get that addressed soon!

[xRequiem]

Week 1 Day 1 Chest + Triceps + Biceps + Delts + Abs

Bench Press
165 4x8

Strict Press
105 3x8

Weighted Dips
20 4x8

Machine Flies
70 4x12

Smith Barbell Shrug
140 5x10

Ez bar Upright Row
55 3x10

Ez bar Curl
35 3x8

Hanging Leg Raises
3x10