Path to a 500 wilks

Discussion in 'Powerlifting Forum' started by Brandaddy, Sep 16, 2019.

  1. Perrin Aybara

    Perrin Aybara Member

    That's what keeps me mostly away from dumbbells. Flat bench and even incline it's too hard to safely get big enough weights in place to be challenging. If I do it I mostly just do moderate weight for really high reps. Overhead press too really, one false move trying to get heavy dumbbells up and your shoulder is wrecked.
     
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  2. Btcowboy

    Btcowboy Member

    While not on the injury side, or at least on bodily injury, but absolutely injured my pride. Kicked up 90lb DBs for the first time about a year ago. I overshot the right dumbell over my shoulder. I recognized it early and knew I couldn't stop it so let it go. It flew over hit the ground, hit my shaker cup with my intra in it. Big thud, everyone looks, shaker rolling across the gym floor, and I left the cap off so it poured out everywhere.
     
  3. Perrin Aybara

    Perrin Aybara Member

    I've seen things online that like hold the dumbbells and get them into place for you. Probably high dollar equipment.
     
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  4. Worf

    Worf Member

    They are called work out partners
     
  5. Perrin Aybara

    Perrin Aybara Member

    The ones at my gym don't go up that high.
     
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  6. Brandaddy

    Brandaddy Member

    Weight today was 184.0

    Workout was,

    2x3 squats @ 87.5% (405lbs)
    2x8 leg curls
    3x8 ohp
    2x8 weighted pullups
    2x8 lot rows
    2x8 wide grip seated cable rows

    Superset of 3x8 hammer curls and 3xAMRAP spider curls

    Superset of 4x12 tricep pushdowns and 4xAMRAP overhead tricep extensions


    Squats are feeling really light. Today's sets were about an rpe 6 and they were supposed to be closer to 8-8.5
     
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  7. MindlessWork

    MindlessWork Member AnabolicLab.com Supporter

    Oh yes been there done that with incline db presses. Kicked up the 90s and wasn't able to position the left arm as it spasmed...and ended up popping the shoulder, but popped back in after dropping the dumbbells.

    Now I only go to 70 on incline 60 sitting, but can safely get 100lbs into the air on flat db bench.

    Just not worth the risk to me even with going heavy on db press.
     
  8. Perrin Aybara

    Perrin Aybara Member

    100's on flat or incline and 80's for overhead press is about my limit for what feels safe to get into position with. My program called for medium reps on flat dumbbell awhile back and I worked up to 130's and it just doesn't feel safe.
     
  9. Brandaddy

    Brandaddy Member

    Weight today was 183.6

    Workout was,

    3x8 squats @ 345lbs
    2x8 ohp @ 225lbs
    2x5 deadlifts @ 465lbs
    4x8 cable crossovers
    3x8 chest supported rows
    3x8 hammer curls
    3x8 skull crushers
    4x8 standing calf raise

    Bumped my calories up to 400c, 65f, 350p last week. Haven't gained any weight so will probably raise carbs to 450. I think by the time I'm on cycle it'll be easier to bulk because my energy expenditure will be half what it is now.
     
  10. Brandaddy

    Brandaddy Member

    Weight today was 183.0

    Workout was,

    3x4 paused squats @ 345lbs
    2x3 deadlifts @ 515lbs
    2x5 ohp @ 245lbs
    3x10 cable crossover
    3x10 tricep pushdowns
    3x12 spider curls
    3x8 standing calf raise

    Ate like shit the last couple days and worked about 30 hours the last couple days. Finally caught up with everything though and should be able to focus my time on making some gains
     
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  11. Worf

    Worf Member

    Your ohp’ing 245 for 5 reps? Standing?
     
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  12. Brandaddy

    Brandaddy Member

    Haha. No, it's seated. I'm probably pretty damn close to a 315 seated ohp. With my fucked up shoulder I'm a bit hesitant to try it though.
     
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  13. That's a solid number bro.

    I'm currently at 185 for 8 standing, not very strict..
    And I outweigh you lol
     
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  14. Brandaddy

    Brandaddy Member

    Weight today was, 182.2

    Workout was,

    2x8 squats @ 345lbs
    2x8 ohp @ 225lbs
    2x6 deadlifts @ 465lbs
    3x8 cable crossover
    3x10 hammer curls
    3x10 tricep pushdowns
    3x8 standing calf raise

    Going to take this week to eat and rest a bunch. Then I will probably bump my squat max up to 475, ohp I'm going to move down to 295lbs, and deadlift up to 635lbs.

    Also, starting today I'm bumping up both carbs and fats. So my macros will be 450c, 100f, 350p. Hopefully with my lack of physical activity now and the addition of AAS in a bit I'll finally start moving the scale up.
     
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  15. Brandaddy

    Brandaddy Member

    Today's weight was 182.2

    Workout was,

    3x6 squats @ 315lbs
    2x10 snatch grip rdl
    3x15 pullups
    2x8 low row
    2x8 seated cable row
    2x15 single arm facepulls
    3x15 cable crossover
    3x10 cable lateral raise
    3x15 tricep pushdowns
    4x15 seated calf raises
     
  16. Brandaddy

    Brandaddy Member

    Weight today was, 184.2

    Workout was,

    2x3 paused squats @ 345lbs
    2x5 ohp @ 245lbs
    2x4 deadlifts @ 495lbs
    3x10 weighted pullups
    2x10 wide grip seated cable rows
    2x8 cable crossover
    3x8 hammer curl
    3x8 skull crushers
    4x8 standing calf raise
     
  17. Brandaddy

    Brandaddy Member

    Weight today was 186.2

    Workout was,

    3x4 squats @ 385lbs
    2x8 snatch grip rdl
    2x12 leg curls
    3x15 lat pulldowns
    2x10 iso low row
    2x15 cable crossover
    4x15 cable lateral raise
    3x15 spider curls
    3x15 tricep overhead extensions
    3x15 seated calf raises

    Squats felt super easy.
     
  18. Brandaddy

    Brandaddy Member

    Weight today was 185.2

    Workout was,

    2x8 squats @ 355lbs
    2x6 deadlifts @ 495lbs
    2x8 ohp @ 225lbs
    2x8 cable crossover
    3x10 hammer curls
    3x10 tricep pushdowns
    4x8 standing calf raises

    Squats and deads were cruising along pretty fast
     
  19. Brandaddy

    Brandaddy Member

    Weight today was 182.2

    Workout was,

    2x6 squats @ 70%
    2x8 snatch grip rdl
    2x10 leg curls
    2x10 iso low row
    3x15 pullups
    2x12 cable crossovers
    3x12 db lateral raise
    3x12 db curls
    3x12 tricep extensions
    4x15 seated calf raises
     
  20. Brandaddy

    Brandaddy Member

    Weight today was 185.8

    Workout was,

    2x3 paused squats @ 365lbs
    2x3 deadlifts @ 525lbs
    3x15 pullups
    2x15 single arm facepulls
    3x10 db lateral raise
    3x12 tricep pushdowns