Path to a 500 wilks

[Perrin Aybara]

That's one of my go to intensity days as well. Been awhile since I've used it though. Ran peak doubles and then 15% reduction for 4-5 more doubles with good results as well for a change of pace from the triples.

 

[Worf]

Yes sir. That will most likely be how I keep it until progress stalls. I figured everything is feeling pretty good so I'll just keep adding roughly 2.5% a week. Which comes out to basically 15lbs a week on squat and deadlift and 5lbs a week on bench.

What’s the warm up look like to get to the top triple

 

[Brandaddy]

What’s the warm up look like to get to the top triple

Well, I started with hip mobility and general stretching. Then I did 135x8, 225x5, 315x3, 405x2, 495x1 then my top set.

 

[Brandaddy]

That's one of my go to intensity days as well. Been awhile since I've used it though. Ran peak doubles and then 15% reduction for 4-5 more doubles with good results as well for a change of pace from the triples.

Nice. I'll have to copy that on my next block when I move to doubles.

 

[mp46]

I may have missed it but how do they measure wilks score, is it by the weight class or the weigh in weight? So me at 185 would have to compete in the 198 class. Is 185 or 198 used in the calculation?

 

[Worf]

Lifters actual weight

 

[Brandaddy]

Weight today was 188.0

Workout was,

4x6 squats @ 385lbs
4x4 paused bench @ 295lbs
4x8 weighted dips
4x15 tricep pushdowns

 

[Brandaddy]

Weight today was 187.0

Workout was,

1x3 squats w/ wraps @ 495lbs
3x3 squats @ 405lbs
4x5 deadlifts @ 465lbs
4x15 pullups
4x12 bentover rows
4x15 facepulls

 

[Worf]

Weight today was 187.0

Workout was,

1x3 squats w/ wraps @ 495lbs
3x3 squats @ 405lbs
4x5 deadlifts @ 465lbs
4x15 pullups
4x12 bentover rows
4x15 facepulls

Dude you’re strong as hell for your weight. When you plan on hitting a meet?

 

[Brandaddy]

Dude you’re strong as hell for your weight. When you plan on hitting a meet?

Thanks. Either right before or right after Christmas. I kind of want to get back into PR territory before I do. I'm getting close on deadlift and squat. My old squat pr was 545x3 and deadlift was 585x3. So if I keep hitting my numbers I should be there in a few weeks. Bench is fucking trash ATM, but it's coming back. Lol. My old pr on that was 365x3, and I think I'd be lucky to hit 330x3 right now. So a similar distance off my PR weight, but obviously bench is way harder to add weight too

 

[TrouDuQ]

545 x3 squat that s disgusting I am quiting thei sport...

 

[Brandaddy]

Weight today was 186.2

Workout was,

1x3 paused bench @ 325lbs
4x3 paused bench @ 295lbs
4x4 squats @ 380lbs
4x12 paused close grip bench
4x15 tricep pushdowns

Bench was kind of rough.. still gonna send it next week. Might want to carb up good pwo though. Lol

 

[Brandaddy]

Weight today was 188.6

Workout was,

3x8 squats @ 375lbs
3x8 paused bench @ 275lbs
3x8 weighted dips
4x15 tricep pushdowns
4x15 weighted crunches

Well, I'm too old now to compete as a junior. So I better step up my training a bit to hang with the big boys. Lol

 

[Brandaddy]

Weight today was 188.8

Workout was,

4x5 deadlifts @ 495lbs
3x6 paused bench @ 295lbs
4x15 pullups
4x12 seated cable rows
4x15 reverse flies

 

[Brandaddy]

Weight today was 188.2

Workout was,

3x6 squats @ 395lbs
5x3 2ct paused bench @ 275lbs
4x8 paused close grip bench
4x10 tricep pushdowns

Squats are just flying up. I'll still probably keep the weights the same next week and just add more volume. I feel like more often than not whenever I rush the strength gains it almost always ends in an injury. Lol.

 

[Brandaddy]

Weight today was 186.6

Workout was,

4x3 paused squats @ 315lbs
1x1 deadlifts @ 585
2x3 deadlifts @ 495lbs
4x8 weighted pullups
3x8 tbar rows
4x15 reverse flies

No idea why I did a single of 585, but kind of glad I did. Didn't even feel that good and it still flew up pretty smooth.

 

[Brandaddy]

Weight today was 185.6

Workout was,

3x3 paused bench @ 320lbs
3x3 squats @ 435lbs
3x12 weighted dips
4x15 tricep pushdowns

Feeling pretty good. No aches or pains and I'm
still gaining strength while keeping my weight easily under control. Hopefully things keep going good. Can't wait to throw a little more juice in the mix. At this point I don't think it would help much above what I can do naturally (150mg/week) though. So I'll keep waiting until the gains slow down.

 

[Brandaddy]

Weight today was 184.0

Workout was,

4x3 squats @ 435lbs
4x3 paused bench @ 275lbs
3x8 close grip bench
4x15 tricep pushdowns

Lifts are still feeling pretty smooth. Don't know how I lost weight. I didn't track my calories over the weekend but I did eat chips and ice cream Friday, Saturday, and Sunday. Even had a couple pieces of cheesecake last night? Lol.

 

[Brandaddy]

Weight today was 184.4

Workout was,

4x5 deadlifts @ 495lbs
3x6 paused bench @ 295lbs
4x12 pullups
3x8 bent over rows
4x15 reverse flies

 

[Brandaddy]

Weight today was 185.0

Workout was,

1x6 squats @ 395lbs
3x3 paused bench @ 315lbs
3x12 close grip bench
3x8 weighted dips
4x15 tricep pushdowns

My hip feels like it has a slight impingement possibly so I just did one set of squats. Hoping after a little stretching and resting it'll be better.