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Journey to 500 Wilks Score

franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
21/21/2017

Fun night of training last night. Speed Pulls Since we are going heavy on Saturday with squats. I had some what of an advantage just coming off a 6 week wave of deficit pulls.

Conventional Deadlifts:
451 10x2

I had the fastest pull at 451 just under a second. It was a fun little competition.

Good Mornings:
275 3x5

Chest Supported Rows:
4x12

GHR:
4X12

Prone Leg Curls:
4x12

Cable Pull Throughs:
4x12
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Solid training in here buddy, cool journey. Stay hungry and keep at it... happy Christmas too !!
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
I got sick and missed our squat day last Saturday. Training resumed for me yesterday.

12/26/2017

Bench:

  1. 155 2x5
  2. 231 1x5
  3. 275 1x3
  4. 319 1x1
  5. 341 1x1
  6. 358 3x3
  7. 275 1x10 Drop Set

Barbell OHP:
155 3X10

Rope Tricep Pushdowns:
3x20

Reverse Grip Tricep Pushdowns:
3x15

Front Raises 15 kilo Plate:
3x15

Side Raises:
25 3x12

Internal/External Rotations:
3x15/3x15

Hammer Curls:
30 4x20

I will go in today to get some light box squats in since I missed Saturday. I'll be going heavy this Saturday for squats.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
12/30/2017

Well I have to say today was a fucking killer workout. Being that I missed my heavy squat session due to being sick and I missed deads on Thursday due to having to pick up family from the airport. I had to get it all in today.

Comp Squat:
Bar 1x1o
155 1x5
231 1x3
275 1x3
319 1x3
395 1x3 With Wraps
429 1x3 With Wraps
462 1x3 With Wraps
518 1x3 With Wraps Rep PR
418 1x5 With Wraps
363 1x5 With Sleeves Paused

Deadlift:
155 1x5
275 1x5
385 1x5
451 5x1

No accessory work. Coach at first wanted me to stay under 250. He then ask how much I squatted when I bombed out in my 1st meet. When I told him my and showed him the video of me hitting 565 even though I got called for depth. H said oh. 429 was to easy so he started moving me up. Good session overall. Still have a little cold. Hope to get this shit out of my system by Monday.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
285 good mornings?! Someone please show me back to the children's section. Strong work, franchise.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
285 good mornings?! :eek: Someone please show me back to the children's section. Strong work, franchise.
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,159
675
285 good mornings?! Someone please show me back to the children's section. Strong work, franchise.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
285 good mornings?! Someone please show me back to the children's section. Strong work, franchise.
Thank you. We have a guy that squats over 800 and does 500+ with good mornings. LOL!!!
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
01/02/2018

Comp Bench:
Bar 1x15
155 1x5
231 1x5
275 1x3
319 1x1
336 3x3
308 1x4
275 1x8 Touch n go

Technique Work Bench middle finger on rings. Working on shortening my stroke and ROM on Bench along with creating a bigger arch.

231 Paused 3x3 Middle Finger on rings
231 Paused 3x3 Pointer Finger on rings

After this upcoming meet next month I will be working on wider grip and shortening my stroke.

Barbell Strit OHP:
135 3X8

Triceps Rope Push Down/Triceps EZ Curl Bar Pushdown:
3x15/3x15
 
FW Haskell

FW Haskell

Member
Jan 2, 2018
71
39
What are your goals at your upcoming meet? (other than showing up and kicking ass)
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
What are your goals at your upcoming meet? (other than showing up and kicking ass)
I would like to pull as close to 700 as possible and squat over 600. My bench should be up over 400. That would put me at a 1700 total. 1600+ total is the goal.
 
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