Path to a 500 wilks

[Brandaddy]

Workout was,

4xamrap pullups
3x8 snatch grip rdl
3x10 tbar row
3x10 seated rows
3x15 reverse flies
SS 4xamrap lateral raise and upright rows
SS 4xamrap preacher curls resistance band curls
SS 4xamrap cable tricep pushdowns and band pushdowns


Almost went full on bodybuilding this workout. Ha. Didn't really get a lot of back or shoulder work in this week so I figured I'd make up for it today and give my glute a couple more days to rest. Obviously the arm pump afterwards was mandatory.

 

[Oldschool]

I'm going to get harrassed by asking this but what is "wilks"?
Flame Away! Lol

 

[Brandaddy]

I'm going to get harrassed by asking this but what is "wilks"?
Flame Away! Lol

It's a formula that is used in competition to determine the winner. More or less, the "pound for pound" strongest person.

400 wilks is kind of where you can start being halfway competitive. 450 wilks and you're probably winning your weight class at most comps. 500 wilks and you're competitive at national level meets. 550+ and you're just fucking crazy. Lol.

Only 8 men in the US have done 600+ raw, only 152 have done 550+, and 1,004 have done 500+.

 

[Brandaddy]

Weight today was 194.2

Workout was,

X3 comp squat @ 495
2x3 squats @ 425lbs
3x5 good mornings
4x15 pullups
3x8 tbar rows
3x8 preacher curls

Felt a little off today, didn't have the best weekend sleeping and nutrition wise. Going to make it my goal to move next week's heavier reps even faster though

 

[Silentlemon1011]

Weight today was 194.2

Workout was,

X3 comp squat @ 495
2x3 squats @ 425lbs
3x5 good mornings
4x15 pullups
3x8 tbar rows
3x8 preacher curls

Felt a little off today, didn't have the best weekend sleeping and nutrition wise. Going to make it my goal to move next week's heavier reps even faster though

Lol
a 495 squat for a triple is feeling off.
Love it.

What's your current Wilks you'll push for on your next meet day?

 

[Brandaddy]

 

[Brandaddy]

Lol
a 495 squat for a triple is feeling off.
Love it.

What's your current Wilks you'll push for on your next meet day?

Ha. Yeah, just a slight lack of energy, muscles feeling flat, slight hangover from drinking for the first time in awhile. It's whatever though. Lol.

Realistically not expecting to break 475 at this next meet. Just didn't quite have a solid enough prep. But really it was just a qualifier for the xpc finals so next march is when I'm shooting for the 600+ squat, 400+ bench, and 700+ dead.

 

[Perrin Aybara]

Sleeves or wraps on that? Can't tell in the video. Either way more than I've ever done, congrats.

 

[Brandaddy]

Sleeves or wraps on that? Can't tell in the video. Either way more than I've ever done, congrats.

First time throwing the wraps on. Was going to do a single at 535, but decided to play it safe with a close triple equivalent. Lol

 

[Brandaddy]

Weight today was, 194.6

Workout was,

X3 paused bench @ 315lbs
2x3 paused bench @ 275lbs
3x5 floor presses
3x15 reverse flies
4xamrap SS lateral raise and upright rows
4xamrap SS cable curls and tricep pushdowns

 

[Nordic]

I've never used wraps for the knees. The leg compression suits sure. Wondering how much they differ and if wraps help that much more

 

[Perrin Aybara]

I've never used wraps for the knees. The leg compression suits sure. Wondering how much they differ and if wraps help that much more

For knee health I personally don't think wraps are good. They're too tight and feels like it shifts the knees around like in a bad way. But some good ones wrapped can get you 50+ pounds on your squat. Sleeves better for knee health in my opinion.

 

[Brandaddy]

I've never used wraps for the knees. The leg compression suits sure. Wondering how much they differ and if wraps help that much more

I've never used a suit, but wraps definitely give a very noticable amount of support above sleeves. I would use them all the time if they weren't such a pain in the ass to put on for every set. I've done mid 5s before in wraps and couldn't even hardly feel any pressure on my knees.

 

[Brandaddy]

For knee health I personally don't think wraps are good. They're too tight and feels like it shifts the knees around like in a bad way. But some good ones wrapped can get you 50+ pounds on your squat. Sleeves better for knee health in my opinion.

That's the main reason I dislike them. I have a bruise on the tendon on the back of my leg from wrapping them just the one set yesterday. Couldn't imagine trying to do the same volume on squats in wraps as I do sleeves. My knees wouldn't have any skin left. Lol

 

[Perrin Aybara]

That's the main reason I dislike them. I have a bruise on the tendon on the back of my leg from wrapping them just the one set yesterday. Couldn't imagine trying to do the same volume on squats in wraps as I do sleeves. My knees wouldn't have any skin left. Lol

I just got tired of wrapping in training and then trying to time wrapping at meets so I could get to the platform in time but before the blood restriction started hurting my legs to badly. They make auto wrap rolling devices, but I never ended up buying one. They're like $150.

 

[htxboy713]

I just got tired of wrapping in training and then trying to time wrapping at meets so I could get to the platform in time but before the blood restriction started hurting my legs to badly. They make auto wrap rolling devices, but I never ended up buying one. They're like $150.

I hate wrapping myself just for that reason, you are gased out after you wrap yourself the other leg is damn near numb. I told myself I am not going to do a wrapped unless I know I have someone to help me out with wrapping.
I know back in 2018 one of buddies use one of those wrap machines that attach to a power rack and he go some great revolutions out of them. Definitely adds 50+ pounds to your squat after about 8 weeks of suffering in them in my opinion. I only made it to 3 weeks before I got frustrated and moved back to sleeves. Maybe in the upcoming years I can have my wife or gym partners help out. But I seen to many quad / patella injuries related to knee wrapped squats.

 

[Brandaddy]

I just got tired of wrapping in training and then trying to time wrapping at meets so I could get to the platform in time but before the blood restriction started hurting my legs to badly. They make auto wrap rolling devices, but I never ended up buying one. They're like $150.

They have them at the meets I go to. They're definitely pretty slick. I'm actually tossing around the idea of just competing in sleeves. I think I can probably hit the 1,550 total I need to qualify in sleeves anyways.

 

[htxboy713]

They have them at the meets I go to. They're definitely pretty slick. I'm actually tossing around the idea of just competing in sleeves. I think I can probably hit the 1,550 total I need to qualify in sleeves anyways.

How much does wraps numbers affect wilks compared to a competitors sleeved? I always wonder this.

 

[Perrin Aybara]

I hate wrapping myself just for that reason, you are gased out after you wrap yourself the other leg is damn near numb. I told myself I am not going to do a wrapped unless I know I have someone to help me out with wrapping.
I know back in 2018 one of buddies use one of those wrap machines that attach to a power rack and he go some great revolutions out of them. Definitely adds 50+ pounds to your squat after about 8 weeks of suffering in them in my opinion. I only made it to 3 weeks before I got frustrated and moved back to sleeves. Maybe in the upcoming years I can have my wife or gym partners help out. But I seen to many quad / patella injuries related to knee wrapped squats.

I ripped a big chunk of fingernail off trying to wrap quickly at a meet. Was bleeding everywhere.

 

[Worf]

You squat like John Hack. Mid bar with the same kneee travel as High bar. Great music btw