Journey to 500 Wilks Score

[FW Haskell]

I would need a fork lift to pull 700...

A 1600+ total would be bad ass... looking forward to seeing you hit that.

 

[franchise24]

I would need a fork lift to pull 700...

A 1600+ total would be bad ass... looking forward to seeing you hit that.

Thank you. LOL!!! Ultimately I will need close to 1800 total for 500 Wilks. The lower my body weight, less points I need to get 500 Wilks. This will be my 2nd meet. I bombed out of my 1st meet. Didn't hit depth on mat squats.

 

[franchise24]

Thursday's Training session

01/04/2018

Speed Pulls:
319 Lots of Singles. I lost count. It was over 20 singles. As I was getting tired one important cue started to go out the window. Which is to look up as I am getting to my knees with the bar. Believe it or not it helps get your hips and glutes into the lift more.

Leg Curls:
115 4x12

Leg Extensions:
160 4x12

Reverse Hyper:
100 4x12

Cable Pull throughs:
4x12

Chest Supported rows:
185 4x12

 

[franchise24]

01/06/2018

Comp Squat:
165 1x5
275 1x5
341 1x3
385 1x1
429 1x1/Wraps and belt
462 1x1/Wraps and Belt
501 3x3/Wraps and Belt

Good Mornings:
253 3x5

Leg Press:
600 3x12

Reverse Hyper:
100 3x12

My 1st time having 500+ on my back since September, due to hip issues. I plan on getting single ply briefs and squat suit. My next meet will be in August. So during my offseason I will train the first few weeks in briefs to give my hips a break. I am contemplating lifting in Single Ply gear. I will get a bench shirt as well.

 

[MAYO]

Looking good! Still can't get past them damn good mornings!

 

[franchise24]

Looking good! Still can't get past them damn good mornings!

We used a regular barbell yesterday for good mornings. I hate using the barbell for good mornings. I prefer the SSB for good mornings. The bar tends to roll with a barbell. I started with only 175 for good mornings back in September. I have increased it over 4 months. My back is actually stronger than I gave it credit for. It's been a 4 month progression with the good mornings.

 

[franchise24]

01/10/2018

Roughly 4 weeks out from my meet. Things are going good.

Bench:

1. 155 1x5
2. 231 1x5
3. 275 1x3
4. 319 1x1
5. 341 1x1
6. 358 1x1
7. 369 3x3
8. 319 1x6

Barbell OHP:
165 3X8

Lateral Raise/Front Raise:
20 3x10/3x10

EZ Bar Tricep Pushdown/Rope Tricep Pushdown:
72 3x15/42 3x12

Chest Supported Rows Pronated Grip:
175 4x10

 

[MAYO]

Nice bench work; looking good!

 

[franchise24]

Nice bench work; looking good!

The first set at 369 was a hard 3. Barely got 3. Techniques breakdown. I got pretty pissed at myself. Next two sets were smooth bar speed was fast on all 3 reps for the last two sets.

 

[BrotherIron]

Surprised you don't use the duffalo bar for GM's.

 

[franchise24]

Surprised you don't use the duffalo bar for GM's.

I'll give it a go next time. I love the SSB for Good moorings.

 

[franchise24]

01/13/2018

Comp Squat:
155 1X5
155 1X8
275 1X3
320 1X3
385 1X3
429 3X3

Leg Press:
3x20

Leg Extension:
3x15

GHR:
3X12