Latest posts

Forum Statistics

Threads
27,496
Posts
540,037
Members
28,529
Latest Member
quepasta
What's New?

Journey to 500 Wilks Score

franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
01/28/2017

Comp Squat:
155 1x5
231 1x5
275 1x5
319 1x3
363 1x1
407 2x3

We are starting to taper off. One last heavy day, will be this Saturday. Heavy Squats. Next week we test for openers. Then a very light few days before heading out to Tampa.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
01/29/2018

Deload on bench on Deadlifts this week. Last heavy squat session Saturday. This was much needed. I need this to recover. I am feeling beat up. But the weights are moving good still.

Bench:
155 1x10
213 2x5
275 1x5
319 1x5
275 3x3

Seated Dumbbell Press:
35 3x10

Chest Supported Rows:
75 4x12

Lat Pulldown:
75 4x12

Lateral Raise/Side Raise:
15 3x12/3x12

We killed triceps with a number of pushdown variations. I won't bore you guys with all the variations that we did.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
01/31/2018

Comp Deadlift:

  1. 155 1x10
  2. 155 1x3
  3. 155 1x5 Sumo
  4. 231 1x5
  5. 231 1x3 Sumo
  6. 275 1x5
  7. 275 1x3 Sumo
  8. 319 1x3
  9. 319 1X3 Sumo
  10. 363 1x1
  11. 385 1x1
  12. 407 1x1
  13. 429 Speed Pull 5x1
Bent Over Barbell Rows:
  1. 155 1x8
  2. 231 1x5
  3. 275 4x8
Chest Supported Supinated Rows:
130 1x12
190 4x12

Leg Curls:
165 4x15

I started out the night using the Thompson low back protocol with the Big Ray Strap with Godzilla Band really got my low back lose and my hip flexors along with my thoracic. I also did this after my training session. I start cupping, graston tomorrow 2-3 times a week until I head out to Tampa.

On another note. Sumo felt good. My speed off the floor using conventional seems to carry over to Sumo. But we will see as I get over 400-500 lbs in the offseason. I am regaining my energy. After a light squat and bench day and this deadlift session was also light. Only 73% of my 1 rep max. So I am feeling good.

After this heavy squat day on Saturday, we have a heavy bench session on Wednesday. So coach has giving us 11 days between bench training to recover.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
You see Jeremy hit 600+ at 250 in one of his recent training sessions? You'll get a chance to see one of the best benchers at your meet.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
You see Jeremy hit 600+ at 250 in one of his recent training sessions? You'll get a chance to see one of the best benchers at your meet.
Yeah I have seen him do that. I spoke with him on Instagram. I wanted to see when he was getting to Tampa. He said on Saturday. I might have to leave Saturday. Our whole team is competing on Friday.

We have a guy at 220 that benches a little over 500. He thought he was going to win the bench only comp. LOL!!! Not anymore. That will Jeremy's prize money. LOL!!!
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
I haven't updated my log since we have tapered off and the meet is about 6 days away.

Good news is I have learned a lot about myself through this meet prep. Bad new is that I have a minor left pec strain and have to pull out of the meet. 4-6 weeks in my recovery time frame. I saw a sports med doc. and he said I can still bench but stay away from anything 300 or more pounds. I will take the first two weeks completely off from benching. Also no straight bar squats. Either Duffalo Bar or SSB.

Take away from all this is I gave my coach the benefit of the doubt with certain things, IE widening my grip on bench which placed more stress on my pecs and anterior delts. Did I make good progress yes. But wider grip is not for me. I can't get my shoulders pulled back and down tight enough. And I can't lock my elbows hard after lifter off. With a closer grip I can maintain more my tightness.

This term goes across the board for anything in life. If it ain't broke leave it alone. My bench was fine with my original grip. Next meet and the rest of my training my grip.

My next log will start next week and I will be more detailed with my training and log my ups and downs throughout the day. So you all can get a better glimpse of my day. I will even log my non-training days as I usually perform active recovery.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Damn, sorry to hear about the pec strain. I know you've been busting your ass for this meet.
 
bodybuilding44

bodybuilding44

New Member
Feb 10, 2018
1
0
Female Fitness Models GYM Body Workout For Women
clik here
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Damn, sorry to hear about the pec strain. I know you've been busting your ass for this meet.
Yeah I have but it's minor. I am grateful for that. But I know what it came from. So I will fix that issue as soon as I start benching again.

Plenty of meets left for the year.
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top