Path to a 500 wilks

[Brandaddy]

Weight today was, 186.4

Workout was,

3x4 squats @ 405lbs
4x8 bench @ 225lbs
3x8 snatch grip rdls
3x10 t-bar rows
3x12 seated wide grip cable rows
3x12 hammer curls
3x15 tricep pushdowns & amrap of overhead extensions

Just got my gear in. Front loaded 600mg test and 300mg deca. Going to start taking my regular doses tomorrow which will come out to 600mg test and 300 deca a week

 

[Worf]

Weight today was, 186.4

Workout was,

3x4 squats @ 405lbs
4x8 bench @ 225lbs
3x8 snatch grip rdls
3x10 t-bar rows
3x12 seated wide grip cable rows
3x12 hammer curls
3x15 tricep pushdowns & amrap of overhead extensions

Just got my gear in. Front loaded 600mg test and 300mg deca. Going to start taking my regular doses tomorrow which will come out to 600mg test and 300 deca a week

Not slowing you down I see, lol

 

[Brandaddy]

Not slowing you down I see, lol

Oh fuck no. Lol. I'm about to make the best gains of my life. Granted I don't get too excited on bench and start trying to put up 3+ plates in a couple weeks because the gear has me feeling good. Lol

 

[Brandaddy]

Weight today was 190.6

Workout was,

4x8 squats @ 365lbs
4x8 comp bench @ 185lbs
4x6 deadlifts @ 485lbs
3x12 preacher curls
3x15 tricep pushdowns
3x15 reverse flies

Finally on cycle so I'm going to start ramping things up a bit. Excited to see how quick the gains come back now that I'm eating in a decent surplus, training harder, and on a decent amount of gear. Lol.

 

[Silentlemon1011]

Weight today was 190.6

Workout was,

4x8 squats @ 365lbs
4x8 comp bench @ 185lbs
4x6 deadlifts @ 485lbs
3x12 preacher curls
3x15 tricep pushdowns
3x15 reverse flies

Finally on cycle so I'm going to start ramping things up a bit. Excited to see how quick the gains come back now that I'm eating in a decent surplus, training harder, and on a decent amount of gear. Lol.

Squats Bench and DL in one day.
Damn brother, that's a fucking heavy workout.
Not to mention the accessories.

how do you find energy during this routine?

I find that I'm destroyed after doing solid numbers with one of the big 3

 

[Brandaddy]

Squats Bench and DL in one day.
Damn brother, that's a fucking heavy workout.
Not to mention the accessories.

how do you find energy during this routine?

I find that I'm destroyed after doing solid numbers with one of the big 3

Lol. Definitely not my first time. It takes a little while to build up the work capacity to handle it fine. I'm also not pushing the sets extremely hard either. My last set of each one is maybe an rpe 7 at worst.

 

[Perrin Aybara]

Squats Bench and DL in one day.
Damn brother, that's a fucking heavy workout.
Not to mention the accessories.

how do you find energy during this routine?

I find that I'm destroyed after doing solid numbers with one of the big 3

You do all three lifts in a meet, so it's important to also train that way at least some of the time.

 

[Brandaddy]

You do all three lifts in a meet, so it's important to also train that way at least some of the time.

I'm so used to just doing all three on Monday. I definitely wouldn't complain about dropping either squats or deads but I do kind of like forcing myself to finish a long ass boring workout. I like to think you get some sort of mental fortitude out of it.

 

[Brandaddy]

Weight today was 192.2

Workout was,

5x4 squats @ 315lbs
4x8 floor press @ 275lbs
3x8 snatch grip rdl
3x12 pullups
3x12 t-bar rows
3x15 wide grip seated cable rows
SS 3x12 lateral raises & upright rows
3x8 ez bar curls
3x10 skull crushers

 

[Brandaddy]

Weight today was 193.2

Workout was,

4x3 paused squats @ 365lbs
1x3 deadlifts @ 545lbs
3x3 deadlifts @ 455lbs
4x5 floor presses
3x12 pullups
3x15 reverse flies
3x12 preacher curls
SS 3x15 tricep pushdowns & amrap overhead extensions

 

[Brandaddy]

Weight today was 193.4

Workout was

1x3 squats @ 425lbs
3x3 squats @ 365lbs
4x8 comp bench @ 225lbs
3x12 pullups
3x12 t-bar rows
3x15 wide grip seated rows
SS 4x15 tricep pushdowns & cable hammer curls

Squats felt super smooth. Have an amrap planned next Friday. Hoping to hit 6-7 reps.

 

[Brandaddy]

Got my programming mapped out for four separate four week blocks leading up to my next meet. Completely redid everything for the most part. Starting a little light on bench (315lbs). If my shoulder feels good I'll try to slowly increase it. It would be awesome to get back up to 405 range, but I'm not holding my breath. Lol.

 

[Worf]

Not sure I’d hold my breath on when there will he meets either.

 

[Perrin Aybara]

Garage Gym Powerlifting on Instagram is doing a virtual meet in 5-6 weeks where you send video and there will be prizes.

 

[Brandaddy]

Not sure I’d hold my breath on when there will he meets either.

The federation I compete in still has meets going. Lol. Hopefully he doesn't end up finally canceling. He seemed pretty deadset on not letting anyone shut him down though. Lol

 

[Worf]

The federation I compete in still has meets going. Lol. Hopefully he doesn't end up finally canceling. He seemed pretty deadset on not letting anyone shut him down though. Lol

What fed?

 

[Brandaddy]

Garage Gym Powerlifting on Instagram is doing a virtual meet in 5-6 weeks where you send video and there will be prizes.

That doesn't sound too bad now that I can just tape myself at home. Too bad I'm still a little weaker than I'd like yet or I'd do it for fun.

 

[Brandaddy]

Weight today was 190.2

Workout was,

4x8 squats @ 75% (350lbs)
3x8 bench @ 70% (225lbs)
3x5 floor press @ 82.5% (260lbs)
3x15 pullups
3x15 reverse flies
3x8 landmine curls
3x8 skull crushers

Liked those landmine curls. Definitely a different feel. Almost like a fat grip reverse curl.

Also, squats were super light. Excited to see how much I can progress these. Really want 600+(w/wraps) at my next meet

 

[Worf]

Shoulder feelin any better ?

 

[Brandaddy]

Shoulder feelin any better ?

For the most part. It's still painful if I were to just flop the bar around. Lifting it with good form though doesn't really seem to aggravate it. I did quite a bit of volume yesterday for bench and I feel fine this morning.