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  1. #1
    Registered User xRequiem's Avatar
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    Another Stab At Getting Strong

    Intro: I'll come back to this when I'm not feeling so lazy

    Training since beginning RTS:

    RTS Intermediate Routine Week 1 Day 1

    Beltless Squats
    275x4
    315x4
    335x4 @ 8.5

    Comp Bench Press
    135x4
    155x4
    175x4 @ 8
    185x4 @ 9

    3ct Pause Bench
    135x5
    155x5 @ 8.5

    Tricep Rope Pushdowns
    100 4x12
    Rope Hammer Curls
    100 4x12

    Tricep Pushdowns
    50 4x15
    Cable Curls
    50 4x15


    RTS Intermediate Routine Week 1 Day 2

    Beltless Sumo Deadlifts
    335x4
    405x4 @ 8.5

    Pin Press
    135x5
    155x5
    165x5 @ 9

    Front Squats
    185x6
    235x6
    255x6 @ 9

    Calf Press
    270 3x12

    Decline Sit-ups
    15 3x12


    RTS Intermediate Routine Week 1 Day 3

    Pin Squats
    315x5
    365x5
    385x5 @ 8.5

    Push Press
    135x6
    155x6 @ 8

    Touch And Go Bench
    135x6
    165x6
    190x6 @ 9

    Lat Pulldowns
    140 3x8

    Facepulls
    80 3x12


    RTS Intermediate Routine Week 1 Day 4

    Beltless Deficit Sumo Deadlift
    315x5
    365x5 @ 8

    Beltless Sumo Deadlift
    425x2
    475x2

    Close Grip Bench Press
    135x6
    165x6
    195x6 @ 9.5

    Snatch Grip SLDL
    145x6
    165x6

    DB Curls
    25 3x12

    Single Arm Tricep Extensions
    3x12
    Hammer Curls
    30 2x10

    Tricep Extensions
    20 2x20


    RTS Intermediate Routine Week 2 Day 1

    Squats
    315x5
    345x5
    365x5 @ 8.5
    345x5 @ 7.5
    345x5 @ 8.5

    Comp Bench
    160x6
    175x6
    185x6 @ 8.5
    195x5 @ 9
    185x5 @ 8
    185x5 @ 8.5

    2ct Pause Bench
    155x6
    165x6 @ 9
    155x6 @ 8.5
    155x6 @ 8
    155x6 @ 8.5


    RTS Intermediate Routine Week 2 Day 2

    Sumo Deadlifts
    385x5
    425x5 @ 8
    405x5 @ 8
    405x5 @ 8.5

    Pin Press
    165x3
    185x3 @ 8.5
    175x3 @ 8
    175x3 @ 8.5

    303 Tempo Squats
    185x7
    185x7
    185x7 @ 9

    Dips 2x15
    DB Curls 30 2x10


    RTS Intermediate Routine Week 2 Day 3

    Beltless Squats
    315x4
    365x4
    385x4 @ 8.5
    360x4 @ 7.5
    360x4 @ 7.5
    360x4 @ 7.5

    Touch And Go Bench Press
    160x7
    185x7
    200x5 @ 8
    190x7 @ 8.5

    Notes: raised safeties and kept hitting them. Could have gotten 7 @ 9 or 9.5.

    OHP
    115x7
    135x7
    145x7 @ 9
    135x7 @ 9
    trying to get strong again

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

    Beltless 2" Block Pulls
    405x4
    455x4
    495x4 @ 9
    470x4 @ 9.5

    JM Press
    95x7
    95x7
    95x7
    95x7

    DB Rows
    100x8
    100x8
    100x8
    trying to get strong again

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

    Squats
    365x3
    405x3 @ 8.5
    365x3 @ 8
    365x3 @ 7.5 (beltless)
    365x3 @ 8    (beltless)

    Comp Bench Press
    165x3
    185x3
    205x3 @ 7.5
    225x3 @ 9.5
    205x3 @ 8
    205x5 @ 9

    3ct Pause Bench Press
    165x5 @ 9

    Had to cut it short due to my kids acting a fool. Aside from time restraints I'm feeling strong. Can't wait for my Pioneer belt to come in. Using a **** nylon belt rn.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #4
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 3 Day 2

    Sumo Deadlifts
    425x3 (beltless)
    475x3 @ 8
    435x3 @ 7 (beltless)
    435x3 @ 8 (beltless)
    435x3 @ 7.5 (beltless)

    Low Pin Press (feet up)
    135x4
    155x4
    175x4 @ 8.5
    160x4 @ 8
    160x4 @ 8
    160x4 @ 8

    Beltless Front Squats
    185x5
    225x5
    255x5 @ 7
    275x5 @ 8

    Another rushed session.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  5. #5
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 3 Day 3

    Pause Olympic Squats
    275x5
    285x5
    295x5

    Touch And Go Bench Press
    185x8
    185x8
    185x10

    Hammer Strength Shoulder Press
    140x8
    160x8
    170x8
    180x8

    Low Rows
    140 3x8

    Did this while visiting OK. Didn't focus on RPE but more on getting some volume in as I didn't have my gear.
    Last edited by xRequiem; 06-01-2020 at 10:06 AM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  6. #6
    Registered User Anthony21's Avatar
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    It's good to see you back logging your training. I always did enjoy following your training so I'm definitely subbed to this journal.

    Still strong as usual I see lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  7. #7
    Registered User xRequiem's Avatar
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    2" Deficit Sumo Deadlift
    385x5
    425x5
    475x5 @ 8.5 PR
    425x5 @ 8

    Pause Close Grip Bench Press
    165x5
    185x5
    195x5 @ 8.5
    185x5
    185x5 @ 8.5

    Stiff Leg Snatch Grip Deadlift
    185x5
    205x5
    225x5

    Da fuq? Feeling unbelievably strong.

    Bench was a struggle with my sunburn. I might be able to out pull my all time PR this year!
    Last edited by xRequiem; 06-03-2020 at 07:03 PM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  8. #8
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 4 Day 1

    Squats
    365x4
    405x4 @ 8
    370x4 @ 8
    370x1 - hit pins and called it

    Top set was between 8-8.5. i tweaked my knee during warm ups. This is my first time squating in my new belt so I had trouble getting comfortable.

    Comp Bench Press
    185x4
    210x4 @ 8.5
    190x4 @ 7.5
    195x4 @ 8
    200x4 @ 8.5

    2ct Pause Bench Press
    185x3
    190x3
    200x3 @ 9
    185x3 @ 8
    185x3 @ 8
    185x3 @ 8
    185x3 @ 8


    My benching today was similar to a diesel engine. Keep feeling better the longer I did it.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  9. #9
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 4 Day 2

    Sumo Deadlift
    425x4
    495x4 @ 8.5
    450x4 @ 8
    450x3 @ 9.5

    No straps on last set. I'm going to continue with straps; however I will be incorporating some grip training. Without straps I would rip my hands greatly reducing the amount of volume.

    Pin Press (mid range)
    185x2
    195x2
    205x5 @ 9.5
    195x2 @ 9.5

    Tempo Squats
    185x6
    195x6
    205x6


    Plate pinches - 3 sets with 35 bumper plates
    2 sets with 25 bumper plates

    Just realized this is a 4-6% fatigue and not a 6-9%. Oh well, I'm pretty beat.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #10
    Registered User Anthony21's Avatar
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    Originally Posted by xRequiem View Post
    2" Deficit Sumo Deadlift
    385x5
    425x5
    475x5 @ 8.5 PR
    425x5 @ 8

    Pause Close Grip Bench Press
    165x5
    185x5
    195x5 @ 8.5
    185x5
    185x5 @ 8.5

    Stiff Leg Snatch Grip Deadlift
    185x5
    205x5
    225x5

    Da fuq? Feeling unbelievably strong.

    Bench was a struggle with my sunburn. I might be able to out pull my all time PR this year!
    Awesome PR bro, congrats!
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  11. #11
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 4 Day 3


    Squats
    295x3
    365x3
    405x3
    435x3 @ 8.5
    405x3 @ 7 (Beltless)

    Touch And Go Bench Press
    185x4
    215x4 @ 9
    200x4 @ 8

    Close Grip Incline Bench
    135x6
    140x6
    145x6

    Short on time. On the flip side....IM FEELING STRONG. The 405 Beltless set felt like I could have grinded out 8. Excited. As. ****.
    Last edited by xRequiem; 06-08-2020 at 05:56 PM.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  12. #12
    Registered User xRequiem's Avatar
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    RTS Intermediate Week 4 Day 4

    2" Sumo Block Pull
    425x3
    495x3
    525x3 @ 8.5
    495x3
    495x1 - Beltless and strapless...my hips blew up

    JM Press
    95x6
    105x6
    105x6
    105x6

    Barbell Row
    155x6
    185x6
    205x6 @ 8.5
    185x6
    185x6

    Calf Press
    270 3x20
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  13. #13
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    RTS Intermediate Week 4 Day 4

    2" Sumo Block Pull
    425x3
    495x3
    525x3 @ 8.5
    495x3
    495x1 - Beltless and strapless...my hips blew up

    JM Press
    95x6
    105x6
    105x6
    105x6

    Barbell Row
    155x6
    185x6
    205x6 @ 8.5
    185x6
    185x6

    Calf Press
    270 3x20
    Good god that sumo pull! This is awesome; you’re strong as hell.

    Subbed to this new log.
    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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  14. #14
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 5 Day 1

    Squats
    405x3
    425x3 @ 8.5
    395x3
    395x3
    395x10 @ 10 (Beltless)

    Notes: Apparently my belt being too tight was hindering my ability to squat! This is huge. Today I had zero drive in the gym and I managed a huge comeback PR.

    Touch And Go Bench Press
    165x7
    185x7

    Paused Close Grip Bench Press
    165x5
    185x5

    Pec hurts, well what I have of a pec. Funny how I didn't notice I was missing a pec until years of lifting and it never bothered me until recently. Part of me feels like I have a degenerative disease. Who knows.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  15. #15
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Good god that sumo pull! This is awesome; you’re strong as hell.

    Subbed to this new log.
    Thanks! I can feel a big deadlift coming this year. My goal is 600 for deadlif this year.

    Not sure what my pull is without straps anymore. Definitely need to work on grip or i'll disappointment myself.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  16. #16
    Registered User xRequiem's Avatar
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    Competition Bench Press
    185x3
    210x3
    230x3 @ 9
    215x3 @ 9

    Sumo Deadlift
    405x3
    475x3 @ 8.5 (straps)
    450x3 @ 8
    450x3 @ 8 (hold on final rep)

    Push Press
    135x5
    145x5
    145x5
    145x5

    Front Squat
    225x5
    245x5
    275x5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  17. #17
    Registered User xRequiem's Avatar
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    2ct Pause Squat
    275x4
    315x4
    365x4 @ 8
    365x4 @ 9
    345x4 @ 8.5
    345x6 @ 9

    Pin Press
    185x4
    205x4 @ 9
    195x4 @ 9

    Trap Bar Deadlift
    225 10x5

    Calf Raises
    135 3x20

    Video of squats - https://www.youtube.com/watch?v=hY2O1EWD2Ug
    Last edited by xRequiem; 06-17-2020 at 06:14 AM.
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  18. #18
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 6 Day 1

    Beltless Squats
    325x4
    385x4
    425x6 @ 9 PR!
    395x4 @ 8.5
    395x4 @ 8.5

    Touch And Go Bench Press
    185x7
    205x7
    215x7 @ 10
    195x7 @ 8.5
    195x7 @ 10

    Pause Close Grip Bench
    185x5 @ 8
    185x5 @ 8
    185x5 @ 8
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  19. #19
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    RTS Intermediate Routine Week 6 Day 1

    Beltless Squats
    325x4
    385x4
    425x6 @ 9 PR!
    395x4 @ 8.5
    395x4 @ 8.5

    Touch And Go Bench Press
    185x7
    205x7
    215x7 @ 10
    195x7 @ 8.5
    195x7 @ 10

    Pause Close Grip Bench
    185x5 @ 8
    185x5 @ 8
    185x5 @ 8
    Good lord you’ve gotten super strong on squats and deads. Ready to see some huge #’s!
    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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  20. #20
    Registered User xRequiem's Avatar
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    RTS Intermediate Routine Week 6 Day 2

    Comp Bench Press
    190x4
    210x4
    225x4 @ 9
    210x4 @ 8.5
    210x4 @ 8

    Sumo Deadlift
    425x4
    475x4 @ 7.5
    425x4 @ 8 (remove straps remaining sets)
    425x4 @ 8.5

    OHP
    115x6
    135 3x6

    Olympic 2ct Pause Squat
    225 3x6

    Plate pinches with 35s

    Came in expecting more than I could give on the deadlift. Bench moved just fine contrary to norm. Not to upset. Wife wanted to drink last night and I had to wake up early to back up an old *** server.

    Originally Posted by musclehead09 View Post
    Good lord you’ve gotten super strong on squats and deads. Ready to see some huge #’s!
    Thanks man. Sometimes I just feel like I have a cheat code for squat and deadlift. Thinking the gains are a result of volume and "muscle memory". Can't recall all my old rep PR but I know I'm already within 10-20% of them on squat and deadlift. Bench is still 25%+ away.

    In other news, I received a promotion and huge raise at work. We recently moved back to Texas from Vermont and my employer let me stay on. My prior employer here in Texas found out I was back and made a new position for me - cyber security admin and matched my current pay. Told my employer in Vermont so they threw money bags, training, travel and an even better title - senior systems/cyber security admin - at me. Hard to beat that especially with a 100% remote job.
    trying to get strong again

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  21. #21
    Registered User xRequiem's Avatar
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    Beltless Squat
    405x2 (belt)
    405x2
    455x2 @ 9
    420x2 @ 7.5
    420x2 @ 8.5

    Notes: can't get comfortable wearing a belt on squats.

    2ct Pause Bench
    190x2
    210x2
    215x2 @ 8.5
    205x2 @ 8
    205x2 @ 8

    Barbell Row
    185x6
    185x6
    185x6

    Video of first 420x2 set - https://youtu.be/MZ1LsifVlz4
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  22. #22
    Registered User xRequiem's Avatar
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    Beltless Squat
    405x1
    430x1
    455x1 @ 8.5

    Easy.

    Paused Bench Press
    205x1
    225x1
    240x1 @ 9

    Misgrooved on 240 and it was hideous.

    Sumo Deadlift
    425x1
    475x1
    535x1 @ 8.5

    Slow but smooth.

    Going to test in 4/5 days. Need to go when less people are in the gym. Excess conversations caused difficulty focusing. Goals for mock meet are:

    445/475/495
    235/250/260
    495/545/565

    Anything over a 1300 will feel great.
    trying to get strong again

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  23. #23
    Registered User xRequiem's Avatar
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    Beltless Squat
    365x1

    Comp Bench
    195x1

    Sumo Deadlift
    425x1

    That's it. Everything moved well despite feeling beat up. Will test comp lifts on Tuesday or Wednesday depending on how I feel. Wish I had some smelling salts.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  24. #24
    Registered User xRequiem's Avatar
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    Mock Meet

    Squats
    455x1 @ 8
    475x1 @ 9
    495x1 @ 9

    Comp Bench Press
    245x1 @ 9.5

    Sumo Deadlift
    535x1 @ 8.5
    565x1 @ 8.5
    605x1 @10 PR

    Got hunger after squats distracting me on bench. Managed to reign back focus and do well on deadlifts. This is ~50 off my best squat, ~70 off best bench and +20 on deadlift. Keep in mind I used straps today where as I never used them 4 years ago. I feel my deadlift is also 50-70 off what it used to be. Fun to think I had a 660 pull in me with straps.

    Have to reevaluate my goals for the year and build a new training block. Will continue RTS after a 2 week deload. This time with my own programming using the more modern approach with a daily single.
    Last edited by xRequiem; 06-30-2020 at 03:40 PM.
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  25. #25
    Registered User xRequiem's Avatar
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    RDL
    225x8
    275 2x8 - PR
    315x5 - PR

    Barbell Row
    185x8
    225 2x8 - PR

    DB Curl
    30 2x8

    Tricep Extension
    30 2x8

    Reverse DB Flies
    15 3x12

    Seated Calf Raise
    45 3x12

    Dip + Pec Minor Dip
    BW 2x8
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    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  26. #26
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 1 Day 1

    Beltless Squat
    405x1
    435x1 @ 8
    325 4x8

    Comp Bench Press
    210x1
    220x1 @ 8
    165 4x8

    Hammer Curl
    25 3x12

    Reverse DB Flies
    15 3x12
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    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  27. #27
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 1 Day 2


    Beltless Sumo Deadlift (stiff bar no straps)
    425x1
    475x1 @ 8
    355 4x8

    OHP
    95x10
    105x10
    115x10
    125x10
    130x10

    Barbell Calf Raises
    130x15
    185 2x15
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    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  28. #28
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 1 Day 3

    Beltless 2ct Pause Squat
    275x4
    335x4
    365 4x4

    Paused Close Grip Bench Press
    155x8
    165x8
    175x8
    200x1
    215x1 @ 8

    Barbell Row
    185 3x8
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  29. #29
    Registered User xRequiem's Avatar
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    RTS Volume Block Week 1 Day 4

    2ct Pause Bench
    165x6
    185x6 @ 8
    205x3 @ 8.5
    210x3 @ 8

    Beltless Pause Sumo Deadlift (deadlift bar)
    425x4 @ 8.5
    440x3 @ 8.5
    455x1 @ 8
    475x3 @ 8.5

    JM Press
    95 4x8

    PR on pause pulls by default. Last set was supposed to be 1 rep but it felt easy.
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  30. #30
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    RTS Volume Block Week 1 Day 5

    Beltless Front Squat
    225x5
    275x5
    315x5 @ 8
    325x5 @ 8.5
    335x5 @ 8.5

    RDL
    315x6
    335x6 @ 7.5
    365x6 @ 8
    405x6 @ 9

    BtN Press
    95 3x8
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