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On the road to recovery and progress towards 500 Wilks

Superman

Superman

VIP Member
Aug 28, 2012
1,283
343
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
Nice work!
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
During the summer it'll be Mon, Wed, Friday. Will probably be a bit earlier on Mon and Wed once fall session begins.
Cool. Hopefully I can get in there and get a session with you.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
Following; looking forward to seeing your results in May.
I am fighting to stay healthy. Nagging shoulder and hip issues, have me using loose squat briefs to squat in. Let see how they hold up.
 
franchise24

franchise24

Senior Member
Oct 20, 2015
181
36
04/23/2018

BW 216


Format Reps x Sets

For Bench the 1st rep of every set will be paused


Duffalo Bar Squats:
  1. Bar 15x2
  2. 133 6x2
  3. 220 4x1
  4. 280 3x1
  5. 330 3x1
  6. 385 3x2
  7. 420 2x2 (Top Sets w/wraps and belt)
  8. 435 2x2 (Top Sets w/wraps and belt)
  9. 345 3x2 (Back off sets)
  10. 650 3x10 second static hold

Bench:

  1. Bar 15x2
  2. 133 6x2
  3. 200 5x2
  4. 240 5x2
  5. 280 4x5 (Top Set)
Leg Extensions:
165 10 x4


Straight Bar Tricep Pushdowns:
85 10x4

DB Flies:
40 10x3

Barbell Rollouts:
12x3
 
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