MESO-Rx

Anabolic Steroids

Path to a 500 wilks

Weight today was 191.6

Workout was,

3x 45 seconds of Pullups
3x10 T-bar rows
3x 45 seconds single arm landmine shrugs
X12-15 upright rows & lateral raises
3X15 reverse flies
4X15-20 cable curls & tricep pushdowns

Those landmine shrugs had my traps and forearms just burning and feeling full. Will definitely keep those and the landmine curls in.

On a side note, looks like the fed I was talking about finally canceled their next meet. Was wondering how long they would hold up for. The one in July I planned on is still scheduled to go, so we'll see how things shake out.
 
Weight today was 191.6

Workout was,

x5 squat @ 435lbs
3x5 paused squats @ 330lbs
3x5 bench @ 255lbs
3x4 floor presses @ 260lbs
3x15 wide grip seated rows

Was extremely pleased with how well the squats moved. Was supposed to be an amrap at 5 reps and it was more like an rpe 7.5. Now I just need my bench to start feeling that good. Lol. Took a video of the top set, but I have my company shirt on with my name in big bold letters on the back. Lol. So I probably won't post it on here
 
Weight today was 193.2

Workout was,

4x3 squats @ 350lbs
6x3 deadlifts @ 495lbs
3x15 Pullups
3x10 T-bar row
3x12 Shrugs
3x12 Upright rows and lateral raises
3xamrap (8-12) Landmine curls
3x8 skull crushers
 
Looking good man. Fun thread to read. I'm a big bencher with my raw at 585. Never trie to get into the 1500+ clubs though. I'm excited to see you hit your goals man. 1750 for a total is a savage number

Also killer job on that meth house.
 
Weight today was 192.2

Workout was,

3x8 squats @ 72.5% (365lbs) (RPE 7.5-8)
3x8 bench @ 65 % (205lbs)
4x5 floor press @ 82.5% (260lbs)
3x15 pullups
3x15 reverse flies
3x12 lateral raises and upright rows
3x8 landmine curls
3x8 skull crushers

Pretty pleased with squats. Definitely closer to an rpe 6 if even.
 
Weight today was 193.2

Workout was,

3x3 paused squats @ 70% 345lbs
x3 deadlift @ 87.5% (535lbs)
x5 deadlifts @ 77.5%. (465lbs)
3x10 snatch grip rdl
3x10 t-bar rows
3x15 shrugs
X12-15 preacher curls
X12-15 overhead extensions

Ended up ripping a callus off on the 535 set, so I just did one set at 465 and called it good.
 
MindlessWork said:
Nice and that "Fuck Average" is a great touch.

What's the tarp for?
Click to expand...

The gym wasn't really planned for. So I put it up instead of drywall to help hold the heat in a little better. The drywall wasn't on the walls either but I insulated the walls quick and put drywall up since it was easy to do. Even with that the other day when it was 28° out even with my little propane heater going it was still pretty chilly.
 
Brandaddy said:
The gym wasn't really planned for. So I put it up instead of drywall to help hold the heat in a little better. The drywall wasn't on the walls either but I insulated the walls quick and put drywall up since it was easy to do. Even with that the other day when it was 28° out even with my little propane heater going it was still pretty chilly.
Click to expand...
Ahh gotcha. Bet it's hard to work out when it's damned cold in there.
 
Brandaddy said:
Haha. Yeah, when the bar feels like it's going to give you frost bite it isn't too fun to hold onto.
Click to expand...
Or shivering like a wet dog when squatting...

I've worked out in a cold-ass gym that had drafty rusty windows and the building itself was real old so I know what that was like in winter.
 
Weight today was 193.2

Workout was,

3x4 squat @ 85% (420lbs)
3x5 bench @ 70% (225lbs)
1x20 bench @ 225lbs
3x12 lateral raises and upright rows
3x8 landmine curls
3x8 skull crushers

Wasn't quite am amrap on bench, but my form was starting to break down so I stopped. I felt kind of happy even with 20 reps because I think when I did 25 before I was benching around 365ish. So 20 reps should theoretically put my in the low 300s? Lol.
 
I don’t know if x number of reps at 225 has definitive carry over. Might just be more a reflection of work capacity at 20+ reps. It definitely a a good sign your shoulder can take the stress and not hurt bad. I’m in the low 300’s, not sure if I can pull off 20 reps at 225, maybe 15
 
Worf said:
I don’t know if x number of reps at 225 has definitive carry over. Might just be more a reflection of work capacity at 20+ reps. It definitely a a good sign your shoulder can take the stress and not hurt bad. I’m in the low 300’s, not sure if I can pull off 20 reps at 225, maybe 15
Click to expand...

I agree. Over the last couple years I've hit 225lbs for 20 reps all the way to 35 reps and my 1RM hasn't really changed much. Been fluctuating between mid to high 300's and low 400's the whole time.
 
Cownan said:
How long do you pause with your reps?
Click to expand...

On which lift, bench? Personally, I can't even remember the last time I did touch and go bench. My regular sets I almost always pause for at least 1 second. On my "pause rep" sets I'll do a 3 count. Always wanted to try and switch back into trying touch and go again but it just feels to weird now. Lol.
 
Brandaddy said:
On which lift, bench? Personally, I can't even remember the last time I did touch and go bench. My regular sets I almost always pause for at least 1 second. On my "pause rep" sets I'll do a 3 count. Always wanted to try and switch back into trying touch and go again but it just feels to weird now. Lol.
Click to expand...

I'm literally the exact opposite.
From all my years of BB as opposed to PL, I got used to touch and go lol.

But pausing definitely feels better, that fast and heavy contraction is amazing
 
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