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Journey to 500 Wilks Score

franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
10/31/2017

Bench:
bar 1x10
155 2x5
221 1x5
275 1x3
319 1x3
341 6x4
385 3x3/ slingshot

Overhead Press:
135 3x13

Lateral Raise/Side raises:
3x12/3x12

Tricep Pushdown:
3x15

 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
11/02/2017

Deadlift:
155 2x5
275 1x5/ SUMO
385 1x3/ SUMO
451 1x3
495 1x2
518 1x1/Hook Grip
540 1x1/Hook Grip PR
562 1x1/Hook Grip PR

Last Heavy Deadlift day I missed 540 setup was off and I was using straps for 504 when I missed and I hit 518 with straps. I went in with a vengeance today. Coach said no more maxing out. He has a great gauge of my numbers and it's time to program specifically for me, as we prep for my next meet in February. Today no straps just hook grip. Was easy. I have 600 for sure for my next meet and I will shoot for 700 by end of 2018. Lofty goals but I believe it can be achieved.

Chest Supported Rows:
130 6x15/3 sets Neutral Grip/3 sets supinated grip

Close Grip Lat Pulldowns:
115 6x12

GHR:
3X12

Shrugs:
225 4x15

Reverse Hyper:
100 3x12

Lying Leg Curls:
110 3x10
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
10/4/2017

Comp Squat:
155 2x5
241 1x5
275 1x5
363 1x3
385 1x3
485 3x3
385 8x5

Sleeves and belt got put on at 485 and last 8 sets with belt and sleeves.

Good Mornings:
275 5x5

Bench:
241 4x10

GHR:
100 4x15
50 3x10
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Awesome training log man!!
Thank you. Plan is to work in Sumo on light deadlift weeks and deficit pulls on light deadlift weeks. Probably going to start with deficit pulls first.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Thank you. Plan is to work in Sumo on light deadlift weeks and deficit pulls on light deadlift weeks. Probably going to start with deficit pulls first.

Thinking of putting sumo in at times in my 2x deadlift (technique) session.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
I am going to use sumo for sure on our light weeks. I want to work on some deficit pulls get some more speed off the floor. Followed by rack pulls. I actually like the rack pulls for lockout work. I am still getting use to the whip of the deadlift bar and being patient with the pull. Can't rip and go with the deadlift bar as the weights get heavier. The bar bends before the weights come off the floor. I pulled sumo on two of my warm ups the other night wasn't bad. Actually felt so easy.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
11/07/2017

Bench:
155 2x5
221 1x5
275 1x5
319 1x3
347 1x1
365 3x3
347 4x5

Tricep Pushdowns:
115 4x12


Barbell OHP:
135 3X10


Side lateral/front lateral Raises:
15 3x15/15 3x15

Bent over barbell rows:
185 4x10

Band pull aparts:
3x25 red band
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
11/09/2017

1" Deficit Deadlift:
  1. 155 2x5
  2. 221 1x5
  3. 275 1x5
  4. 363 1x5 Hook Grip used on all reps here just to keep the thumbs getting tougher.
  5. 407 3x5

Supinated Chest Supported Rows:

  1. 130 4x12

Lat Pulldowns:

  1. 160 4x12

Barbell Bent over rows:

  1. 185 4x10

Revers Hypers:

  1. 100 3x12

Lying Leg Curls:

  1. 110 3x12

Barbell Shrugs:

  1. 315 3x15

 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
11/11/2017

Comp Squat:

  1. 155 1x5
  2. 231 1x5
  3. 275 1x5
  4. 341 1x3
  5. 385 1x1
  6. 417 1x1
  7. 427 4x5

Good Morning:

  1. 285 4x6

Bench:

  1. 241 3x10

Leg Press:

  1. 380 3x12
I spoke with Ray Williams on instagram. There is a possibility that he will make an appearance at the gym. We also will probably have Chris Duffin come thru for Seminar as well. Big things to come. Get to watch mighty Ray Williams Squat.
 
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