On the road to recovery and progress towards 500 Wilks

[franchise24]

03/17/2018

Duffalo Bar Squat:
396 5x5/ Sleeves and Belt

Leg Press:
4x12

Hack Squat Conventional Deadlift Stance:
4x12

Reverse Hyper:
4x10

 

[franchise24]

03/19/2018

Duffalo Bar Squats/Briefs:
455 5x5

Bench/Bench Daddy:
402 5x5

Deadlift 3" Deficit:
319 1x5

 

[franchise24]

Bench:
341 2x5
253 2x10

Close Grip Bench:
231 2x10

Supinated Seated Chest Row:
170 4x12

Rear Delt Fly:
75 4x12

Hack Squat Deadlift Stance:
3x10

 

[Physiqz]

Do you do the reverse hypers to avoid back pain or do you find they are just really effective? I wish my gym had one..

 

[BrotherIron]

Do you do the reverse hypers to avoid back pain or do you find they are just really effective? I wish my gym had one..

You can "rig" yourself one up if you have a high plyo box. For weight you can use ankle weights, chains, etc...

 

[franchise24]

Do you do the reverse hypers to avoid back pain or do you find they are just really effective? I wish my gym had one..

For me the reverse hyper serves a few purposes.

1. Strengthen lower back glutes and hamstrings
2. Carries over really well to my deadlift
3. Helps to stretch my hips flexors
4. Helps to stretch my Low Back Hamstrings and glutes. Almost serves like a traction table

 

[franchise24]

03/26/2018

Comp Squat:
225 1x5
305 2x3
405 5x3

Leg Curls:
4x12

Leg Extensions:
4x12

Bench Close Grip:
135 1x5
225 2x5
265 5x2

Dips:
4x12

Tricep Pushdowns:
4x12

 

[franchise24]

03/27/2018

Bench:
221 2x5
275 2x3
319 1x3
341 5x3
281 3x8

 

[franchise24]

Dumbbell Shoulder Press:
50 4x12

Front Raises:
20 4x12

Sides Raises:
20 4x12

Pull-Ups:
4x12


Close Grip Cable Rows:
160 4x12

Close Grip Cable Pull down:
130 4x12

Dips:
4x12

Speed Bench w/red mini Bands:
225 10x3

 

[MAYO]

03/27/2018

Bench:
221 2x5
275 2x3
319 1x3
341 5x3
281 3x8

Nice work on the bench.

 

[franchise24]

Nice work on the bench.

Thank you.

 

[franchise24]

I plan to be a bit more detailed in this log from this point on. My format will be i.e 4x2 (Reps x sets) so 4 reps, 2 sets.


Comp Squat:
Bar 10x2
133 6x1
240 5x1
285 4x1
335 3x2 (First working set)
360 3x5 (Top set)
335 4x2 (Back off set)

Bench:
Bar 10x2
133 6x2
200 5x1
240 4x1
280 3x2 (First working set)
303 3x5 (Top Set)
280 5x2 (Back off set)

Leg Extensions:
165 10x4

Straight Bar Tricep Pushdowns:
65 10x4

DB Flies:
25 10x4

Barbell Rollouts:
10x4