On the road to recovery and progress towards 500 Wilks

[MAYO]

Following; looking forward to seeing your results in May.

 

[Superman]

04/21/2018

BW: 215

Format is Reps x Sets

My meet in May will be a warmup for my meet in August which will the Championships.

*Bench press all 1st reps will be paused*

Duffalo Bar Squat:

1. Bar 15x2
2. 165 6x2
3. 240 5x1
4. 285 4x2
5. 352 3x5 (Top Set w/belt)

Bench:

1. Bar 15x2
2. 155 6x2
3. 231 5x1
4. 281 3x2 (First working set)
5. 320 3x5 (Top set)
6. 290 3x2 (Back off set)

Leg Extensions:
175 8x5

DB Bent Over Raises:
35 8x4

Barbell Rollouts:
8x4

Nice work!

 

[BrotherIron]

What days are you training?

During the summer it'll be Mon, Wed, Friday. Will probably be a bit earlier on Mon and Wed once fall session begins.

 

[franchise24]

During the summer it'll be Mon, Wed, Friday. Will probably be a bit earlier on Mon and Wed once fall session begins.

Cool. Hopefully I can get in there and get a session with you.

 

[franchise24]

Nice work!

Thank you.

 

[franchise24]

Following; looking forward to seeing your results in May.

I am fighting to stay healthy. Nagging shoulder and hip issues, have me using loose squat briefs to squat in. Let see how they hold up.

 

[franchise24]

04/23/2018

BW 216

Format Reps x Sets

For Bench the 1st rep of every set will be paused

Duffalo Bar Squats:

1. Bar 15x2
2. 133 6x2
3. 220 4x1
4. 280 3x1
5. 330 3x1
6. 385 3x2
7. 420 2x2 (Top Sets w/wraps and belt)
8. 435 2x2 (Top Sets w/wraps and belt)
9. 345 3x2 (Back off sets)
10. 650 3x10 second static hold

Bench:

1. Bar 15x2
2. 133 6x2
3. 200 5x2
4. 240 5x2
5. 280 4x5 (Top Set)

Leg Extensions:
165 10 x4

Straight Bar Tricep Pushdowns:
85 10x4

DB Flies:
40 10x3

Barbell Rollouts:
12x3