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On the road to recovery and progress towards 500 Wilks

franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/11/2018

Body Weight 214

Format is Reps x Sets

Deads:

  1. Bar: 15x2
  2. 133: 6x2
  3. 225: 5
  4. 275: 5
  5. 325: 4
  6. 380: 3x2 w/belt
  7. 435: 2x5 w/belt
Bench: First Rep of every set is paused.
  1. Bar: 15x2
  2. 133: 6x2
  3. 200: 5
  4. 243: 4
  5. 280: 3x2 (First Working Set)
  6. 320: 2x5 (Top Set)
  7. 280: 3x3 (Back off Set)
RDL's:
  1. 133: 6
  2. 225: 5
  3. 270: 5
  4. 325: 4
  5. 380: 3x2 w/belt

Pull Ups:
4x10

DB Flies:
35 4x10

Decline Sit Ups:
3x10
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/13/2018

Body Weight 214

Format Reps x Sets

Comp Squat:

  1. Bar: 15x2
  2. 133: 6x2
  3. 240: 5
  4. 285: 4x2
  5. 335: 4x4 w/belt and Sleeves

Bench: (First Rep of every set is paused)

  1. Bar: 15x2
  2. 133: 6x2
  3. 200: 5
  4. 243: 4
  5. 281: 3x2 (First Working Set)
  6. 320: 3x5 (Top Set)
  7. 281: 5x3 (Back off Set)

DB Bent Over Rear Delt Raises:
35: 4x8


DB Flies:
35: 4x8

Barbell Rollouts:
4x8
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Interesting so you pause the first rep and the following reps are t-n-g?
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/14/2018

Format is Reps x Sets

Barbell Incline Bench: (Pound Plates were used here)

  1. Bar: 15x2
  2. 135: 6x2
  3. 200: x5
  4. 240: 4x2
  5. 260: 3x4
1 inch Deficit Deads:
  1. Bar: 15x2
  2. 135: 6x2
  3. 225: x5
  4. 270: x4
  5. 325: 3x2 (With Belt)
  6. 380: 2x4 (With Belt)
2 Board Bench Press: (First set is a warmup with no boards. All sets after are with 2 boards.)
  1. 225: 3x4 (No boards here all sets after were done with 2 boards and first Rep paused)
  2. 310: 3X4
  3. 330: x3
  4. 350: 2X3
Deads Paused at the Knees both on the concentric and eccentric portions:
  1. 135: x5
  2. 225: x4
  3. 270: x4
  4. 325: x3 w/belt
  5. 355: 2x3 w/belt

Neutral Grip Pullups:
4x8

Dumbbell Flies:
3x12

Decline Situps:
3x12
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/16/2018

Bodyweight 215

Format is reps x sets

Squat:

  1. Bar 15x2
  2. 133 6x2
  3. 205 1x5
  4. 265 4x1
  5. 315 3x1
  6. 370 3x2 (First working Set w/wraps and belt)
  7. 398 2x4 (Top Set w/wraps and belt)
  8. 345 3x2 (Backoff set belt and sleeves)
Bench:
  1. Bar 15x2
  2. 133 6x2
  3. 200 5x1
  4. 240 4x1
  5. 280 3x2 (First working set w/belt)
  6. 310 2x5 (Top Set w/belt)
  7. 280 4x3 (Backoff set w/belt)
1 inch Deficit Deads:
  1. 133 6x1
  2. 225 5x1
  3. 270 5x1
  4. 325 4x1
  5. 355 3x2 (Top set w/belt)
Straight bar Tricep pushdowns:
75 10x3

DB Flies:
35 10x3

Barbell Rollouts:
10x3
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
11/19/2018

Bodyweight 215

Format is Reps x sets


Deadlifts:

  1. 155 6x2
  2. 231 5x1
  3. 275 5x1
  4. 325 4x1
  5. 385 2x1
  6. 435 2x1
  7. 462 1x5 (Top Set w/belt)

Rack Pulls:
495 2x2

Bench Press: (First Rep every set is paused)
Bar 15x2
155 6x2
231 5x1
240 4x1
281 3x2
308 2x2
330 1x5 (Top Set)

2 BD Press:
350 2x3

Pull-ups:
10x3


DB Flies:
12x3

Decline Situps:
10 x3
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Don't know if you're going to keep your membership at the spot but I ordered some new toys for the gym.. a prowler and farmers. SS checked out the spot and she thinks it'll work well so I'm going to pick up some more stuff. Still gotta get an axle.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Don't know if you're going to keep your membership at the spot but I ordered some new toys for the gym.. a prowler and farmers. SS checked out the spot and she thinks it'll work well so I'm going to pick up some more stuff. Still gotta get an axle.
I am keeping the membership. I have to get in to the new spot.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/21/2018

BW: 215

Format is Reps x Sets

My meet in May will be a warmup for my meet in August which will the Championships.

*Bench press all 1st reps will be paused*


Duffalo Bar Squat:
  1. Bar 15x2
  2. 165 6x2
  3. 240 5x1
  4. 285 4x2
  5. 352 3x5 (Top Set w/belt)

Bench:
  1. Bar 15x2
  2. 155 6x2
  3. 231 5x1
  4. 281 3x2 (First working set)
  5. 320 3x5 (Top set)
  6. 290 3x2 (Back off set)
Leg Extensions:
175 8x5

DB Bent Over Raises:
35 8x4

Barbell Rollouts:
8x4
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
I am keeping the membership. I have to get in to the new spot.

We'll be in their starting the 30th in the morning. I don't know if we'll be up early enough for you but I think we'll be in there around 9am.
 
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