Path to a 500 wilks

[Brandaddy]

Workout today was,

3x5 squats @ 405lbs
3x5 paused bench @ 295lbs
3x8 snatch grip rdl
3x10 single arm landmine press
3xamrap SS db and band lateral raise
5x10 french press
4xamrap SS reverse grip band and cable pushdowns

 

[Brandaddy]

Workout today was,

1x5 deadlifts @ 525lbs
3x5 deadlifts @ 475lbs
75 pullups
3x8 bent over row
3x10 chest supported row
3x15 reverse flies
5x8 preacher curl
4xamrap SS ez bar curl and band curl

 

[Brandaddy]

Workout today was,

1x5 paused bench @ 315lbs
3x5 paused bench @ 275lbs
3x5 floor press @ 295lbs
3x8 lamine press
3xamrap SS db and band lateral raise
5x8 french press
3xamrap SS cable and band pushdowns

Got all my reps on bench. Wasn't quite as fast as I would've liked, but I'm down a few pounds, so I'm just glad I got it. Ha

 

[Brandaddy]

Like I said, reps were a little slow and sloppy. Getting the bench back up there though. A few more reps at this weight and I'll be back at lifetime PR territory.

 

[Worf]

Good leg drive, you’re firing off the Chest very well

 

[Brandaddy]

Workout today was,

5x5 2-1-2 pause squats @ 315lbs
3x8 snatch grip rdl
3x12 belt squats
3x12 glute bridge
3x15 hammy curl

 

[Silentlemon1011]

Workout today was,

5x5 2-1-2 pause squats @ 315lbs
3x8 snatch grip rdl
3x12 belt squats
3x12 glute bridge
3x15 hammy curl

Your consistency is next level brother.
I'll get there one day lol.
I have no excuses either, you work like an animal flipping houses too.

 

[Brandaddy]

X1 comp bench @ 330lbs
X5 comp bench @ 295lbs
3x5 paused bench @ 275lbs
3x8 close grip spoto press
3x8 lamine press
3xamrap SS db and band lateral raise
5x8 french press
3xamrap SS cable and band pushdowns

Accidentally took a day off last week. On the bright side I feel really good going into this week. Lol

 

[Brandaddy]

Workout yesterday was,
X1 deadlift @ 565lbs
1x5 deadlifts @ 545lbs
3x5 deadlifts @ 495lbs
75 pullups
3x8 bent over row
3x10 chest supported row
3x15 reverse flies
5x8 preacher curl
4xamrap SS ez bar curl and band curl

 

[Brandaddy]

Workout today was,

5x5 pause squats @ 345lbs
3x8 snatch grip rdl
3x12 belt squats
3x12 glute bridge
3x15 hammy curl

 

[Brandaddy]

4x8 pin press @ 255lbs
4x8 close grip spoto press
3x10 landmine press
4xamrap SS DB and band lateral raise
5x8 skull crushers
4xamrap SS cable and band pushdowns
5x8 preacher curls
4xamrap SS cable and band curls

Found out today I pin press less than I bench. Lol. Did one set of 8 at 275 and was basically at an RPE 9.72. Ha

 

[Perrin Aybara]

My pin press and floor press and board press is lower than my bench.

 

[Brandaddy]

My pin press and floor press and board press is lower than my bench.

I just assumed it would be about the same if not a little more. I did like it though. No stress on the shoulder and by the end I had a decent tricep pump without any pain anywhere else, so I'll probably throw this into the rotation.

 

[Brandaddy]

Workout today was,

X1 squat @ 455lbs
X5 squat @ 415lbs
3x5 squat @ 375lbs
3x8 deadlifts @ 435lbs
50 pullups
3x8 tbar rows

Was originally going to do a little accessory work for the legs. I guess the squats and deads took more out of me than I thought. Lol. So just did a little back and called it good

 

[Brandaddy]

Workout tonight was,

X1 bench @ 345lbs
X5 slingshot bench @ 330lbs
3x5 2ct paused bench @ 275lbs
3x8 pin presses
3x10 landmine press

Think I'm going to go back to my other program. Was getting a little lower back fatigue so I tried to call an audible but I'm already feeling weaker. Lol. So back to the one I at least know I'll make gains on. Lol

 

[Brandaddy]

Workout today was

X1 deadlift @ 585lbs
3x5 deadlift @ 495lbs
50 pullups
3x8 bent over rows
3x12 reverse flies
5x8 preacher curl
4xamrap SS cable and band curl

 

[Worf]

Workout tonight was,

X1 bench @ 345lbs
X5 slingshot bench @ 330lbs
3x5 2ct paused bench @ 275lbs
3x8 pin presses
3x10 landmine press

Think I'm going to go back to my other program. Was getting a little lower back fatigue so I tried to call an audible but I'm already feeling weaker. Lol. So back to the one I at least know I'll make gains on. Lol

What were the major differences in the programs? I remembered you doing a little more volume on the main lifts

 

[Brandaddy]

What were the major differences in the programs? I remembered you doing a little more volume on the main lifts

Only major difference is frequency. I just feel more natural with squats and bench doing them more often even if the total weekly volume is the same. Now that my lower back feels better I'll probably just increase frequency again and take it from there. Lol.

 

[Brandaddy]

Workout last night was,

3x6 pin press @ 245
3x5 2-1-2 pause squats @ 315
3x8 snatch grip rdl
3x10 belt squats
3x10 glute bridges

 

[Brandaddy]

Forgot to log the last workout. Changing things up again, have a good feeling about this one. Lol.

3x8 squats @ 70%
3x8 bench @ 70%
50 pullups
3x8 bent over rows
3x10 high rows
3x15 reverse flies