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On the road to recovery and progress towards 500 Wilks

franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Update: I had to pull out of this past weekends meet due to a minor pec strain. When I got with my coach he wanted to move my grip on bench out wider. I have always pressed from just inside the rings. I have very strong triceps. It's my strength.

I gave his approach a try from September-January. This wasn't beneficial for me at all. I have a hard time creating a decent arch due to a fracture I sustained while in service to my T-Spine. From all my video feedback from my bench sessions. My stroke actually got a little longer with a wider grip. Putting more stress on my pecs which I know a wider grip will require the pecs to do most of the work.

Widening my grip took away from my biggest asset which is the strength in my triceps.

Another take away from the last few months of training with my coach, is lack of frequency. I need frequency in bench and squat in order to maintain a nice groove. I will go back to squatting at least twice a week if not 3-4 times a week. I will manage the variables as far as volume and intensity from week to week based off our heavy squat days.

Out side of our squat days this is the plan.


Monday: SSB or Duffalo bar box Squats/Bench 5x5
Tuesday: SSB or Duffalo Bar box Squats/Bench 5x5
Wednesday: Off
Thursday: Deadlifts/SSB or Duffalo bar box Squats
Friday: 3 count pausebench


My accessories for bench will be close grip bench, Jm press skull crushers. I will wave Jm press and close grip bench.

Box squats will be used in this wave for 4-6 weeks. I will then decrease the frequency of box squats. And add in high bar squats for volume. And this will also be a gradual transition.

Deadlifts: Will remain as is. I will work in Sumo pulls to see how they develop. Deficits block and rack pulls. Accessory movements for deadlifts. Rack pulls RDL'S, SLDL, Reverse Hyper GHR and Good Mornings.

Reverse Hyper will be used on all squat days and deadlift days. This first 6 week phase which begins today is Hypertrophy phase. I need to bulk up and build new muscle.

Goal is to get to 250
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/17/2018

Weight 220

Duffalo Bar Squat: (Sleeves beltless)
6x3 390
1x5 455

Bench:
275 5x5

Glose Grip Bench:
245 5x10
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/18/2018

Deadlift:
155 1x10
275 1x5
341 1x5
385 1x5
429 1x3
496 1x1
529 1x1
562 1x1 PR
585 1x1 PR
429 3x5

RDL:
231 3X5

Bent Rows:
155 3x10

I was surprised with the PR's. This was after a grueling volume filled Saturday of Squats and Bench.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/19/2018

SSB Box Squats:
175 8x3

3 Ct Paused Bench:
231 5x5

Close Grip Bench:
231 6x3

Reverse Hyper:
50 4x15

Good Morning:
153 3x6

Leg Press:
4x15

Leg Curls:
110 4x15
 
franchise24

franchise24

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

Bench:
275 3x5
254 2x5

Close Grip Bench:
209 4x12

SSB Box Squats Below Parallel:
285 3x5

Conventional Touch n Go Deadlifts:
275 3x10
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/22/2018

Worked up to 407 on sumo pulls. Had to switch back to conventional. Was having trouble getting my placed evenly on both sides. So I switched to conventional after my first pull at 407 sumo. My take on Sumo. In my opinion the transition won't be hard.

4 things that are uncomfortable or will take a few tries to get used to.


  1. Feet alignment
  2. Hand placement on the bar
  3. Working hook grip with Sumo. I had have on finger off the knurling to for best leverage. I might have to have 2 off knurling for better leverage
  4. Getting used to my hands dragging up my thighs as I pull. Almost feels like it will force the my grip to give out.
What I think I will do is maybe use sumo as an accesory movement.

Deadlift:

  1. 155 2x5 Sumo
  2. 275 2x5 Sumo
  3. 319 2x5 Sumo
  4. 331 1x5 Sumo
  5. 385 2X3 Sumo
  6. 407 1x3 Sumo
  7. 429 3x5 Conventional
Leg Press/Leg Curl:
4x12/4x12

Reverse Hyper:
4x12
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/24/2018

Duffalo Bar Squats:

  1. 171 2x10
  2. 237 2x5
  3. 281 2x5
  4. 325 8x5
Leg Press:
4x15

Leg Extension:
165 4x12

Reverse Hyper:
100 4x12
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/26/2018

SSB Box Squats Below Parallel:
285 5x3

3" Deficit Deadlift:
275 3x8

Leg Extension:
130 3x12

Reverse Hyper:
100 3x12
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
02/27/2018

Bench Press:

  1. 155 2x10
  2. 231 2x5
  3. 253 5x5
Close Grip Bench Press:
214 3x10

Seated Dumbbell Press:
40 3x15

Front Raise/Side Lateral:
3x15/3x15

Chest Supported Rows:
130 4x12
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Back it after taking week away from lifting. I am feel refreshed and weight that was relatively easy was getting to feel like a ton. Now body is reset and feeling good. Today was an SBD day. All lifts where non-comp lifts. Variations of each lift were performed this morning. I was at the gym at 0330.

SSB Box Squats:
175 3x6
285 3x3
329 1x5

Touch n Go Bench with/Bench Daddy:
275 2x10
319 1x5
341 3x5

3" Deficit Deadlift:
275 1x5

Leg Curls:
80 3x10

Rear Delt Flys:
80 3x10

Tomorrow morning will be my upper body and lower accessory work day. I will also bench in the morning and bench again at 7 pm with the team. Off season so doing lots of different things. I will do paused bench in the am.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Today was a great training day.

AM Training session:


T-Bar row:
2 plates: 4x12

Seated Close Close grip Rows:
160 4x12

Lat Pull Downs:
150 4x12

Front and Side Raises:
15 4x12/4x12

Bench With Green Bench Daddy:
335 3x5 3 Second Pause
365 2x5 Touch n Go

PM Training Session:


Bench:
319 3X3

Close Grip Bench:
253 2x10

Chest Supported Rows:
160 4x12

Rear Delt Flys:
70 4x12

Side Raises:
15 4x12

Front Raises:
12 2x20

Lots of stretching for chest and shoulders and some banded distraction for my shoulder. These 4 weeks the plan is Frequency, Volume and Overload with Bench. Also I have a template of my training program but as far as bench goes it will be a week to week and day to day thing with bench. All on how my chest feels.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
03/15/2018

Comp Deadlift:

  1. 155 1x10
  2. 275 1x5
  3. 341 1x3
  4. 429 1x1
  5. 451 3x5
Good Mornings:
285 3x6

Seated Chest Supported Rows/Supinated:
160 4x10

Barbell Shrugs:
265 4X10

Lying Leg Curls:
125 4x10

Reverse Hyper:
50 4x10

 
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