Path to a 500 wilks

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

  1. Brandaddy

    Brandaddy Member

    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
     
  2. Worf

    Worf Member

    Not slowing you down I see, lol
     
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  3. Brandaddy

    Brandaddy Member

    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
     
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  4. Brandaddy

    Brandaddy Member

    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.
     
    Perrin Aybara likes this.
  5. 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
     
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  6. Brandaddy

    Brandaddy Member

    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.
     
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  7. Perrin Aybara

    Perrin Aybara Member

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

    Brandaddy Member

    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.
     
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  9. Brandaddy

    Brandaddy Member

    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
     
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  10. Brandaddy

    Brandaddy Member

    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
     
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  11. Brandaddy

    Brandaddy Member

    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.
     
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  12. Brandaddy

    Brandaddy Member

    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.
     
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  13. Worf

    Worf Member

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

    Perrin Aybara Member

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

    Brandaddy Member

    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 likes this.
  16. Worf

    Worf Member

    What fed?
     
  17. Brandaddy

    Brandaddy Member

    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.
     
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  18. Brandaddy

    Brandaddy Member

    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
     
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  19. Worf

    Worf Member

    Shoulder feelin any better ?
     
  20. Brandaddy

    Brandaddy Member

    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.
     
    Worf likes this.