Journey to 500 Wilks Score

[franchise24]

10/24/2017

Bench:
Bar 2x10
155 1x5
275 2x5
319 1x3
275/w 100lbs of chains: 6x3

Cable Crossover/Low Pulley cable crossovers:
40 4x10/ 30 4x10

Tricep Pushdowns Straight Bar/Push-Ups:
80 4x10/4x20

Banded Pull Aparts/Internal External Rotations:
3x25/3x15

This session was a good change of pace. It was relatively an easy day. Most the team will be competing this weekend. Only 3 of us are not. Thursday will be moderate squats and light deadlifts. Plan is to do deficit pulls on Thursday. Friday I plan to get some volume work on Bench.

 

[BrotherIron]

Ahhh.... I see someone using chains.

 

[franchise24]

Ahhh.... I see someone using chains.

Yeah the chains are there. I will add a second bench day, that will be just DE nothing crazy just working on technique and speed.

 

[DungeonDweller]

I like the concept of chains adding weight linearly as you lift up. I have no experience though.

 

[BrotherIron]

Yeah the chains are there. I will add a second bench day, that will be just DE nothing crazy just working on technique and speed.

Chains have become a favorite addition to my training. Your joints will thank you and chains turns all lifts into speed work to a degree since you have to produce more force to complete the lift.

I like the concept of chains adding weight linearly as you lift up. I have no experience though.

There are mountains of vids and plans laid out on how to use chains in your training. I'd order 1 large set and then you can pick up a med, small set from home depot. You'll need to also make a leader chain.

 

[fit_dynamite]

Hey franchise. Just peeking in. btw, how is your son doing?

 

[franchise24]

Hey franchise. Just peeking in. btw, how is your son doing?

He is getting bigger. He's gained almost a pound in 16 days. LOL... Thank you for asking.

 

[franchise24]

Chains have become a favorite addition to my training. Your joints will thank you and chains turns all lifts into speed work to a degree since you have to produce more force to complete the lift.


There are mountains of vids and plans laid out on how to use chains in your training. I'd order 1 large set and then you can pick up a med, small set from home depot. You'll need to also make a leader chain.

I used chains one training cycle., busted past my plateau. I realized that I need to incorporate some speed work again to get past some sticking points. I will also use bands for squats. But I doubt I'll use bands for bench. I have to check the benches in the gym. I think one bench has pegs. He just got a nice bench rack combo that was given to him by Elitefts customized with his logo. I think that one has pegs on it.

 

[BrotherIron]

He used to have a westcarry set up which was a bench/squat combo. That was a sweet set up.

Can't go heavy all the time... The chains make it fun while breaking up the monotony of training.

 

[franchise24]

He used to have a westcarry set up which was a bench/squat combo. That was a sweet set up.

Can't go heavy all the time... The chains make it fun while breaking up the monotony of training.

He has like three of those setups and a brand new one from Elitefts with his logo on the bench and chalk bowl, black and red.

 

[franchise24]

10/26/2017

SSB Squats:
Bar 2x5
175 2x5
285 2x5
363 1x3
385 1x3
395 1x3
417 3x3
385 3x5

Deadlift:
155 1x5
275 1x5
341 1x3
385 4x7

Leg Extension:
160 3x12

Reverse Hyper:
50 3x15

GHR:
3X15

 

[franchise24]

This week marks the beginning of my meet prep. I have been training 3 times a week. I will be adding a second bench session working on speed and lockout movement along with 3 counts paused reps. I will also add a second squat day. It will be with SSB and I will start light. For the first few weeks it will SSB box squats with bands. I will speak with my coach about adding another deadlift session or just changing it up from conventional pull, to deficit pull on heavy days. It's go time now. For bench I will also incorporate the sling shot after my last top set on bench. I will do 2-3 sets with the same weight as my top set fro more reps. Then other weeks I will go above 400 and do a few sets of 3.