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Path to a 500 wilks

Thinking about giving low bar another shot. Worked up to a single at 500 earlier which probably should've been heavy but even with forgetting to hinge in the beginning of the lift and having to muscle through forward pitch out of the bottom it was still easier than a typical opener. So can't really deny that I'm stronger low bar than high. I think the only reason I had low back pain before was shit bracing and the tendonitis was probably from not setting the bar on my back right.
 
Good luck. I'm stronger low bar as well. I've thought about some kind of rotation where I just did it every few weeks to keep it practiced. One session doesn't bother me much, but regular use does.
 
Perrin Aybara said:
Low bar is like a crazy ex that you've dated several times and it always ends badly. Then you run into them after a few years and it seems like they've changed. It's been long enough you forget how bad it was and convince yourself it'll be different this time.
Click to expand...

I honestly couldn't have summed it up better. Ha. I was going to start with once a week just on heavy days and go from there. I know I was doing some common mistakes so I feel I at least need to give it a shot with better form or I'm always going to have that what if in the back of my head. Lol

Worst case scenario, if that doesn't work maybe I'll just do once a week like 8 weeks out from comp. I think I could tough it through that. Lol
 
Rotate bars if at all possible. Then bar position. I’m very lucky to have access to a gym with a ton of specialty bars. They aren’t a waste like these fucking USAPL purists think. When a guy grows up and gets out of college and actually has some upper body mass, low bar on a fucking standard comp bar 2x a week sucks.

Bars:
Squat bar (able to use wider grip)
SSB/Transformer Bar (grip in front)
Camber Squat Bar ( grip is lower and at the sides)
Duffalo Bar (less elbow flexion)

Bar Positioning
Low Bar ( worst on shoulders/arms, less forward knee travel)
High bar( easier on upper body, more knee travel)
Front Squats (Easier on elbows but fucks up the shoulders, the most forward knee travel)
 
Workout today was,

3x8 squats @ 70%
3x5 bench @ 80%
50 pullups
3x15 reverse flies
3x10 landmine press
4xamrap SS db and band lateral raise
5x8 french press
4xamrap SS reverse grip cable and band pushdowns

Put in an order for some new bars I've been wanting to try. Seems the quality stuff was sold out so I had to get a yukon bar instead of duffalo, so might have to take it easy on that. Also got a SSB. When they're in stock I'm going to probably get a cambered squat bar too. Also still waiting on monilift attachments for my rack. Lol. One of these days I'll finish up my gym.
 
Brandaddy said:
Workout today was,

3x8 squats @ 70%
3x5 bench @ 80%
50 pullups
3x15 reverse flies
3x10 landmine press
4xamrap SS db and band lateral raise
5x8 french press
4xamrap SS reverse grip cable and band pushdowns

Put in an order for some new bars I've been wanting to try. Seems the quality stuff was sold out so I had to get a yukon bar instead of duffalo, so might have to take it easy on that. Also got a SSB. When they're in stock I'm going to probably get a cambered squat bar too. Also still waiting on monilift attachments for my rack. Lol. One of these days I'll finish up my gym.
Click to expand...
Yukon bar isn’t bad tbh. I have one. We put 500 on it. Put chains on it, bands etc. Not my most used bar it’s worth the $230 or whatever
 
Worf said:
Yukon bar isn’t bad tbh. I have one. We put 500 on it. Put chains on it, bands etc. Not my most used bar it’s worth the $230 or whatever
Click to expand...

Nice to know it's a little underrated. I saw it was only rated for 500lbs. Didn't want to buy a bar that bends in half with even 550-600 on it because it will most likely have that on there pretty soon. Lol
 
Yukon bar is good for 2000 lbs, the bison bar is the one that’s only good for 500. My training partner went through this before he bought it.
 
Brandaddy said:
Workout today was,

3x8 squats @ 70%
3x5 bench @ 80%
50 pullups
3x15 reverse flies
3x10 landmine press
4xamrap SS db and band lateral raise
5x8 french press
4xamrap SS reverse grip cable and band pushdowns

Put in an order for some new bars I've been wanting to try. Seems the quality stuff was sold out so I had to get a yukon bar instead of duffalo, so might have to take it easy on that. Also got a SSB. When they're in stock I'm going to probably get a cambered squat bar too. Also still waiting on monilift attachments for my rack. Lol. One of these days I'll finish up my gym.
Click to expand...
Nice, bet you worked hard to save the money for those bars. You sure can't wait to get them!

No wonder with the COVID, all the good stuff got sold quick. Was lucky to even get those adjustable Bowflex db's for $350 as the powerblocks were going for $850.
 
Lower back is a bit fatigued so I'm going to take the day off and finish the gym. Build a reverse hyper, frame up and drywall partition, add lights, mirrors, outlets and insulate it good.

Also, have a more structured 8 week peak to my next meet. Should be in range of 650-675 dead, 385 bench and 550 sleeve squat if I stay injury free and eat good
 
Brandaddy said:
Lower back is a bit fatigued so I'm going to take the day off and finish the gym. Build a reverse hyper, frame up and drywall partition, add lights, mirrors, outlets and insulate it good.

Also, have a more structured 8 week peak to my next meet. Should be in range of 650-675 dead, 385 bench and 550 sleeve squat if I stay injury free and eat good
Click to expand...

Solid weights

Good luck bro, your consistency is fucking crazy
 
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