Journey to 500 Wilks Score

[franchise24]

01/18/2018

Speed Pulls:

1. 155 1x10
2. 275 1x5
3. 319 1x5
4. 385 1x5
5. 451 8x2

Barbell Rows:

1. 231 1x5
2. 253 1x5

Chest Supported Rows:

1. Pronated Grip: 145 2x12
2. Neutral Grip: 190 2x12

Neutral Grip Lat PullDown:
190 4x12

GHR:
4X12

Reverse Hyper:
4x10

Cable Pullthrough:
4x12

Hammer Curls:
30 4x15

 

[MAYO]

I gotta try this GHR business...looking good!

 

[franchise24]

01/20/2018

I wil consider this a shitty day. We had way to many guys on the Monolift. 7 lifters in total, two guys shouldn't have been on the monolift. 2 reasons they should have squated somewhere else. 1) because they don't have a meet in a few weeks. 2) Because one was only working with 451. Everyone else was well over 500. To much time in between sets and add in having to either wrap your knees or get your knees wrapped adds to much time between lifters. I had 45 minutes between my top working sets and it fucked me up. Rant over.

Comp Squat:
155 1x10
155 1x5
2751x5
319 1x3
363 1x3
385 1x3
407 1x1
462 1x1
501 1x1
529 1x1
551 2x3
failed on 3 set due to 45-60 minute rest period.

Leg Press:
4x15

Leg Extension:
4x15

 

[BrotherIron]

That's a long rest period.

Has your coach considered getting a second mono? My old spot that I've talked to you about had 2 mono's. 1 for lifters who squatting up to around 6 and the other was for squatting hitting 6+. It made life A LOT easier on all us lifters.

 

[franchise24]

That's a long rest period.

Has your coach considered getting a second mono? My old spot that I've talked to you about had 2 mono's. 1 for lifters who squatting up to around 6 and the other was for squatting hitting 6+. It made life A LOT easier on all us lifters.

We have two mono's. We didn't expect these guys to come over and squat with us. And we have at least for combo bench squat racks and two cages.

 

[BrotherIron]

We have two mono's. We didn't expect these guys to come over and squat with us. And we have at least for combo bench squat racks and two cages.

Damn dude... ya'll should have kicked them off that mono and made them use the other or the cage.

 

[MAYO]

That sucks man. I HATE getting held up and my workouts are nowhere near as calculated as yours are.

 

[franchise24]

Damn dude... ya'll should have kicked them off that mono and made them use the other or the cage.

You're right. Just wasn't really paying attention. We didn't realize until I for my 3rd attempt to hit 551x3. Coach said next time we are splitting shit up.

 

[BrotherIron]

You're right. Just wasn't really paying attention. We didn't realize until I for my 3rd attempt to hit 551x3. Coach said next time we are splitting shit up.

Yeah of course. I used to love squatting with just 1 other person or myself in the other mono. I'd still get the couple spots I needed but it made my training go much quicker and I could help spot the guys when they began their attempts.

Anything over 10mins for me and that's no bueno.

 

[franchise24]

Yeah of course. I used to love squatting with just 1 other person or myself in the other mono. I'd still get the couple spots I needed but it made my training go much quicker and I could help spot the guys when they began their attempts.

Anything over 10mins for me and that's no bueno.

Lol!!! 45 minutes + for my last set. I was done. Everything felt heavy today. But felt great coming up out of the hole. And shit coach locked me down good with my wraps that last set. I recorded it and didn't delete. My setup was off as well. My first step back was straight back. Then next step I stepped back and out. Much to narrow. We walk it out because we have to walk it out in our Fed. We use the mono for ease of height adjustment for different lifters. I'm not going bother with a cage. I'm going to get a mono first. I love those things.

 

[BrotherIron]

Lol!!! 45 minutes + for my last set. I was done. Everything felt heavy today. But felt great coming up out of the hole. And shit coach locked me down good with my wraps that last set. I recorded it and didn't delete. My setup was off as well. My first step back was straight back. Then next step I stepped back and out. Much to narrow. We walk it out because we have to walk it out in our Fed. We use the mono for ease of height adjustment for different lifters. I'm not going bother with a cage. I'm going to get a mono first. I love those things.

You could always get a cage w/ a mono attachment. I do agree though that mono's are nice.

 

[franchise24]

You could always get a cage w/ a mono attachment. I do agree though that mono's are nice.

I get a nice mono with peg attachments and can go to work. Nice bench combo rack and build a platform.