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Path to a 500 wilks

Brandaddy said:
Yeah, and you came back to hit a bench PR if I remember correctly?
Click to expand...

Yeah, before last year old gym PR was 405x1 and meet PR was 403lbs. Ran some MK 677 last year and suddenly no more pain. Hit 405x2 in the gym and 407lbs at a meet and barely missed 429lbs.

I was mostly doing OHP and just benching through the pain leading up to a meet. Seems fine now.
 
Brandaddy said:
Now that I have a lot of time and I'm mainly injury free, I decided to make another run at some good powerlifting gains. I stopped powerlifting for the most part in November after my last meet. I got up to a 545 sleeved squat, 385 paused bench, and 635 conventional deadlift on a stiff bar in the gym. I've since changed my squat and bench form and also switched to sumo deadlifts for various reasons. I've also dropped from a walking around weight of 205-210 down to 185ish. At this point I plan on probably competing at 181 because I feel I can maintain 185 easy enough and with 24 hour weigh-ins I don't even need to really cut to make weight.

Enough of the boring shit.. lol. As far as the stuff that actually matters. I am switching to competing in wraps and plan on hitting around 1750lbs in April at my next meet. I'll log my meals, workouts, supps, and weight. Currently on week 2 of getting back into it. So my weights are a bit light. I am more or less using autoregulation to adjust my weights as necessary seeing as the first 6-8 weeks I'll most likely make pretty fast strength gains just getting back to where I already was.
Click to expand...
We have very similar lifts but I'm a little heavier then you, got to a 675ish deadlift and kinda got sick of walking around with a sore back my entire life at the age of 25 lol
 
Rippidy Dippidy said:
We have very similar lifts but I'm a little heavier then you, got to a 675ish deadlift and kinda got sick of walking around with a sore back my entire life at the age of 25 lol
Click to expand...

Nice. Yeah, last year I did 605 conventional. My lower back always hurt though. Recently I switched to sumo and now I can pull more weight than conventional and have no pain. So I'm pretty happy about that.
 
Now that's darn good movement and I am sure you can't wait to get back into the gym with the big boy weights again sometime!
 
Weight today was 192.2

Workout was,

3x3 paused squats @ 365lbs
x3 deadlift @ 570lbs
3x3 deadlifts @ 505lbs
3x10 snatch grip rdl
3x10 t-bar rows
3x15 shrugs
4X12-15 preacher curls
4X12-15 overhead extensions

Deads moved good. Going to try and stay under 195ish like I originally planned so I'll have an easy cut to 181. I'm only like 8 weeks out I think. Lol
 
Weight today was 194.6

Workout was,

3x4 squat @ 85% (445lbs)
3x5 bench @ 75 % (245lbs)
3x4 floor presses @ 85% (275lbs)
3x12 Wide grip seated rows
3x12 lateral raises and upright rows
3x8 landmine curls
3x8 skull crushers

Unfortunately didn't make 440x4 look like a warmup, but they all moved. Lol. So I can't complain.
 
I like how you do a lot of pullups. Its an exercise I think is very important yet not many people incorporate them into their workouts
 
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