Journey to 500 Wilks Score

[franchise24]

So I figured out the cause for the hip issues I have been having. The cue of spreading the floor. I have stop pushing my knees out which has been the culprit to my hips getting tight and putting more tension on my hip flexors. I have long femurs. When I push my knees out I can get the femurs out of the way and squat to depth comfortably. Back to the drawing board. Squats yesterday felt so much better once I got back to the basics.

 

[franchise24]

11/14/2017

Bench:

1. Bar 1x10
2. 155 1x5
3. 243 1x5
4. 275 1x3
5. 319 1x1
6. 341 1x1
7. 375 1x1
8. 407 1x1
9. 341 4x3 paused received the press command from coach.

Barbell OHP:

1. 135 3X8

Bent Over BB Rows:

1. 225 5x8

Tricep Pushdowns/Reverse tricep pushdown:

1. 3x15/3x15

Side Lateral Raises:

1. 25 3x8

Front Raise with 15 kilo plate:

1. 3x8

External Rotations/Banded pull apart:

1. 3x15/3x25

We wil have a current World Record Holder in the deadlift in their weight class. I won't go into details, because I want to keep the athlete anonymous. I have reached out to a few well known Powerlifters and I have gotten a few to come by for a seminar in 2018. One the of the Athletes squats over 1000lbs no gear is all I will say. Belt yes. I won't specify raw classic or raw. There is one member here that knows me personally. Him and I have talked.

 

[franchise24]

I failed to mention that I am two weeks out from starting my meet prep. I will begin my meet prep with more volume and less intensity. Except on deads.

 

[franchise24]

11/21/2017

Paused Bench:

1. 155 1x10
2. 231 1x5
3. 253 1x5
4. 275 1x5
5. 319 5x5

Barbell OHP:
135 3X8

Tricep Pushdowns:
3x12

Standing Overhead Tricep Extension:
3x12

Standing Close Grip Rows:
3x12

Dumbbell External Rotations/Banded Pull Apart:
3x15/3x25

 

[franchise24]

3" Deficit Deadlift:

1. 155 1x10
2. 243 1x5
3. 275 1x5
4. 341 1x5
5. 385 1x5
6. 407 1x3
7. 446 2x5

Bent over Barbell Rows:
225 3x8

Chest Supported Neutral Grip Rows:
3x12

Dumbbell Stiff Leg Deadlifts:
50 3x8

Cable Pull Throughs:
3x12

GHR:
3X10

Lying single legged curls:
50 3x12

Deadlifts are feeling great Monday is the beginning of meet prep. I can see my dead taking off once I drop the deficit in 3 weeks and start pulling from the floor and add either rack or block pulls for lockout assistance.

 

[franchise24]

11/25/2017

Comp Squat:

1. 155 1x10
2. 231 1x5
3. 275 1x5
4. 363 1x5
5. 385 3x5
6. 395 3x3

Good Morning With Duffalo Bar:
255 5x5

Close Grip Bench:
275 5x5

Leg Press:
3x15

Leg Extensions:
3x15

GHR:
3X12

Reverse Hyper:
50 4x12

 

[franchise24]

I meant to post this up last week when I got my new toy. The Theragun Soft tissue manipulation. Beats the old lacrosse ball. But I still use the foam roller and lacrosse ball for my posterior chain.

I also got the Big Ray Strap from Spud Inc. For Spinal Decompression. Even though I get actual spinal decompression done 1-2x week, at my chiro.

 

[BrotherIron]

What do you think about that strap? Thinking of picking it up. I think that's the only way I'm going to be able to hang myself at the gym.

 

[franchise24]

What do you think about that strap? Thinking of picking it up. I think that's the only way I'm going to be able to hang myself at the gym.

It's great. Easy in easy out. And you can interchange bands. I got the package with the Big Ray Strap and the Godzilla Band. LOL!!! The Godzilla Band is fucking huge.

http://www.spud-inc-straps.com/the-big-ray-strap-godzilla-band.html

 

[monsoon]

Interesting, the Godzilla band would probably be enough for me. I currently use two extra strong bands and just barley touch the floor.

 

[franchise24]

Interesting, the Godzilla band would probably be enough for me. I currently use two extra strong bands and just barley touch the floor.

I'm 226 now. It's more than enough for me. Lol.

 

[franchise24]

11/28/2017

Bench:

1. Bar 2x10
2. 155 1x10
3. 155 1x5
4. 221 1x5
5. 275 1x5
6. 314 1x5
7. 341 5x5 PR in reps and sets
8. 245 1x20 This was a drop set AMRAP

Barbell OHP:

1. 95 1X10
2. 135 1X8
3. 155 4X10

Tricep Pushdowns:
110 3x15

Face Pulls:
4x20

Hammer Curls:
40 4x12

External Rotations:
10 4x15

Red Mini Band Pull Aparts:
4x25

First Training Session of Meet Prep went solid for everyone. Most of the team was there and the energy was unreal.