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Path to a 500 wilks

did the same weight today for 2x7@ 285lbs hahah. I felt like an ass.
when you include paused squats in your prog Bran, how do you count that shit (volume wise) ? cuz it is the same weight as the normal one but way harder lol.

do you include beltless squat and deads as well?
 
TrouDuQ said:
did the same weight today for 2x7@ 285lbs hahah. I felt like an ass.
when you include paused squats in your prog Bran, how do you count that shit (volume wise) ? cuz it is the same weight as the normal one but way harder lol.

do you include beltless squat and deads as well?
Click to expand...

I typically squat 3-4x/week anyways. So one of those days I almost always have dedicated to pause squats. Personally, I feel as long as you're getting a similar amount of stimulus (intensity/TUT) through roughly the same movement, the exact poundage and reps doesn't really matter as much. Just the amount of sets at a given rpe granted you're staying in a typical 3-8 rep range.

No. I've been considering it though. Lol. See almost every elite level lifter does, so there must be something to it.
 
Brandaddy said:
@Feppen Since we're all asking you for bench advice, have any pointers on my last video? Lol. I know it's kind of light weight, but probably won't be pushing the intensity higher for a little bit yet.
Click to expand...
For some reason I didn’t see this notification- my apologies! Form looks pretty amazing there. Only thing I can really notice is your bar pathing is straight upwards and you aren’t finishing stacked over your shoulders/ try pressing towards the rack a tad bit more. Might not be heavy enough to do so however I try to replicate my top sets even on deloads! You’ve definitely got 4 plates in you.
 
Worf said:
Fairly light day for you
Click to expand...

I've definitely gone heavier. Lol. Taking a few weeks off of squats and deads to let the tendonitis subside made me have to drop my training maxes a bit. Only have my maxes at 495 on squat (sleeves), 365 bench, and 635 deadlift. As long as I don't get injured they should be a decent amount higher very shortly. Lol. Actually doing a meet in a few weeks. Might hit a squat and dead meet PR. Possibly even bench too because the heaviest I successfully hit in comp is only about 370ish and I'm about there now. Only doing the meet for a qualifying total so that's why my training doesn't look like I'm a couple weeks out. Lol
 
Brandaddy said:
Workout today was,

3x8 floor press @ 275lbs
75 pullups
3x8 t-bar rows
3x8 chest supported rows
3x15 reverse flies
4x8 one arm landmine press
4xamrap SS DB and band lateral raise
5x8 preacher curl
4xamrap SS EZ bar curls and band curls
5x8 skull crushers
4xamrap SS cable and band pushdowns
Click to expand...

An amazing 4 hours session :p
Am I the only one to get winded and exhausted after only 2 exercises or 1h30 sessions (warmup and mobility included) ? xD
 
TrouDuQ said:
An amazing 4 hours session :p
Am I the only one to get winded and exhausted after only 2 exercises or 1h30 sessions (warmup and mobility included) ? xD
Click to expand...

Haha. It was about 2 hours on the dot, 1.5 hour workout, and half hour warmup. I only take about 30 second rests between sets doing hypertrophy work, so it goes by pretty fast.
 
Workout today was,

3x8 paused bench @ 285lbs
2-2-1 pause squats @ 345lbs
3x12 belt squats
3x8 snatch grip rdl
3x12 hip thrusts


Really loved those belt squats. Hit the quads a little more efficiently than front squats and also got some decent hamstring and glute involvement without stressing the lower back at all. Can't ask for much more. Lol. Probably going to expand my little gym and throw in a cable crossover machine and a reverse hyper.
 
Brandaddy said:
Workout today was,

3x8 paused bench @ 285lbs
2-2-1 pause squats @ 345lbs
3x12 belt squats
3x8 snatch grip rdl
3x12 hip thrusts


Really loved those belt squats. Hit the quads a little more efficiently than front squats and also got some decent hamstring and glute involvement without stressing the lower back at all. Can't ask for much more. Lol. Probably going to expand my little gym and throw in a cable crossover machine and a reverse hyper.
Click to expand...

@NovaFlex found a nice cheap option for a reverse hyper the other day


As for the belt squats, my absolute favorite squat with the exception of a 1RM
 
Haven't been on for awhile. Just read the last couple pages. Coming along nice man. I don't know if you stated it before and I missed it but what are your rough numbers you want to hit again by end of year?
 
Nordic said:
Haven't been on for awhile. Just read the last couple pages. Coming along nice man. I don't know if you stated it before and I missed it but what are your rough numbers you want to hit again by end of year?
Click to expand...

Thanks. Well, now that I seem to be 100% again I'm hoping to stay that way and finally push to a 600lbs sleeve squat or 635-650 in wraps. Finally hit a 405 bench and deadlift 675.
 
Nordic said:
Man thats getting close to the 2000lb club. Im rooting for you man!
Click to expand...

Haha. Yeah, funny to think I was around the corner of 1,600lbs a few years ago. Now multiple injuries later I'm finally getting ready to hit it. Lol. Oh well, everyone deals with the same shit, especially once the weights get bigger. Kind of makes me wish I would've just gotten a coach after my first year of lifting when I was already putting up almost 1,400lbs in the gym at 190. Figured I could keep the gains train going myself until I found out the hard way I had horrible form and you're not supposed to set PRs every time you're in the gym. Lol. At least I haven't done anything that seems to have permanent pain, so I think I still have a shot yet at a halfway respectable total in the future. Regardless of my less than impressive bodyweight
 
Workout today was,

3x5 deadlifts @ 510lbs
75 pullups
3x10 bent over rows
3x12 chest supported row
3xamrap db and band reverse flies
5x8 reverse curl
4xamrap ez bar curl and band curl

Meet in a couple weeks got canceled for some reason. There was a better one a few days before my birthday next month though that actually looked pretty decent. Would prefer that timing more anyways because it'll at least give me a couple weeks to ramp up the intensity after I'm done peaking volume.
 
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