Path to a 500 wilks

[Brandaddy]

Texas used to be like that. I literally did brush clearing and tree cutting at ranches for $10 an hour and had a 1 bedroom for 550 a month. Cost of living has gone way up. All the California ass holes moved out here and fucked up the market

Ha. Yeah, I know a few California assholes that invest in Texas. They say Texas and Arizona are the states to go to now, stay away from California. Unfortunately all the people moving there and investing out of state there are going to drive up the prices just like California.

 

[Brandaddy]

Weight today was 201.4

Workout was,

4x6 paused bench @ 77.5%
4x3 3-2-1 pause squats @ 70%
3x8 front squats
3x8 snatch grip rdls
3x10 hip thrust
5x8 french press
4xamrap SS cable pushdowns and band pushdowns

Shoulder is holding up great. No pain yet. Hamstring/glute seems to be doing fine also. Have yet to feel it during training.

 

[Oldschool]

I don't have any 1brs, but I do have a pretty nice looking 2br upper unit that is only $535/month. Lol. A guy could live off a job mowing lawns around here if he had to. And without having to sleep in your car. Ha.

I rent out a three bed/one bath for 500$ per month. Has a yard and a carport. Hell I even make December rent free for the holidays.

 

[Worf]

I rent out a three bed/one bath for 500$ per month. Has a yard and a carport. Hell I even make December rent free for the holidays.

What part of the country?

 

[Oldschool]

What part of the country?

West Of the Pecos. Not in New Mexico.
My rent is generous I must say. Average is around 7-900 per month here for a 2/1.

 

[TrouDuQ]

Brandaddy how can you handle 4x8 squat at 72.5% haaha ! I swear If i do 385lbs at 8 reps i will get a heart attack

 

[Brandaddy]

Brandaddy how can you handle 4x8 squat at 72.5% haaha ! I swear If i do 385lbs at 8 reps i will get a heart attack

Haha. The tempo front squats are even worse cardio. I'll only use 225 on them. When you think about it though, that's still 45-50 seconds of constant TUT on the quads and constantly engaging your core. Shit gets pretty sweaty by the last set. Lol

 

[Brandaddy]

Weight today was 201.2

Workout was,

4x5 squats @ 385lbs
4x5 deadlifts @ 495lbs
4x5 bench @ 285lbs
6x12 pullups
5x8 reverse preacher curls
4xamrap SS ez curl arm blasters and cable curls
5x8 skull crushers
4xamrap SS cable pushdowns and band pushdowns

Accidentally missed legs again. Lol. So kind of crammed the good stuff all into one workout.

 

[Brandaddy]

Workout today was,

5x8 squats @ 72.5%
5x8 bench @ 72.5%
5x8 deadlifts @ 72.5%

Going to do the amraps later this week then deload really quick.

 

[Brandaddy]

She was a warm one today. Took a quick relaxed quad shot after my last set. I did turn up the sharpness on the pic a bit though to show them more.

 

[Btcowboy]

She was a warm one today. Took a quick relaxed quad shot after my last set. I did turn up the sharpness on the pic a bit though to show them more.

View attachment 134629

Damn

 

[Silentlemon1011]

She was a warm one today. Took a quick relaxed quad shot after my last set. I did turn up the sharpness on the pic a bit though to show them more.

View attachment 134629

Holy fuck
No twinkies or jerky for you any more.

Looking ridiculous brother.

 

[Brandaddy]

Workout today was,

3x8 floor press
5x12 pullups
3x8 bent over rows
3x8 seal rows
3x10 upright rows
4xamrap SS DB and band lateral raises
5x8 preacher curl
4xamrap SS EZ bar curls and band curls
5x8 french press
4xamrap SS cable pushdowns and band pushdowns

Lower back was a little stiff this morning. Lol. I believe that was the highest volume SBD session I've ever done before, both reps and sets.

 

[Brandaddy]

Workout today was,

5x6 paused bench @ 77.5%
5x3 3-2-1 pause squats @ 70%
3x8 snatch grip rdl

Took it a little easier today since I have squat amraps at my old 85% on Friday. Lol.

 

[TrouDuQ]

Great as always Bran <3 how do u program AMRAP in your blocks? %?

 

[Brandaddy]

Great as always Bran <3 how do u program AMRAP in your blocks? %?

This time around I'm only putting them in the last week before a deload. All of my other work on SBD leading up to it was relatively easy, so I feel it will give me a better idea of where my strength may be. In the past I would take two days off before doing amraps but I think it might be beneficial to NOT do that extra rep or two on the amraps by being more fresh. Then I just have to lift heavier every day for the next few weeks which one bad day and that 4x6 @ 6-7 just turned into a 8.5-9 which effects training sessions downstream when you accidentally overshoot. So this time around I'm going to let myself have a little fatigue yet and just have my training max going into the next cycle maybe 2% lower.

As far as the %, since I am trying to put on some size ATM, I'm shooting for what I feel will land in the 7-10 rep range when I reach failure. Figured that would probably be the most bang for my buck. The exact percentage will be 85% of what I started this cycle with.

 

[Brandaddy]

Workout today was,

X10 squat @ 385lbs
2x5 squats @ 365lbs
X10 paused bench @ 285lbs
2x5 bench @ 275lbs
5x10 skull crushers
4xamrap SS cable pushdowns and band pushdowns

Squats were pretty easy. Had a few reps left but cut it at 10. Going to adjust to a 505 sleeves squat, so I'm more or less back where I was pre-injury on squat. Bench I only had a rep and maybe a grinder. Going to go with 365 for a new max.

 

[Brandaddy]

Workout today was,

2x8 squats @ 70%
2x8 paused bench @ 72.5%
2x8 deadlifts @ 72.5%
3x8 standing calf raise
3x12 seated calf raise
3x30 second barbell holds

Got my goals picked out for my tests in a few weeks. Hoping to hit 420x10 on squat, 315x8 on bench, and 545x10 on deadlifts. Squat and deads would be a new rep PR. Bench would tie my old rep PR I believe.

 

[Brandaddy]

Workout today was,

2x8 floor presses
75 pullups
3x8 bent over rows
3x10 seal rows
3x10 upright rows
4xamrap SS DB and band lateral raise
5x8 preacher curl
4xamrap ez bar curl and band curls
5x8 french press
4xamrap SS cable and band pushdowns

 

[Brandaddy]

Workout today was,

2x6 paused bench @ 285lbs
2x3 2-2-1 pause squats @ 345lbs