Path to a 500 wilks

[Brandaddy]

Weight today was 192.2

Workout was,

3x8 bench @ 72.5%
3x8 jm press
2x5-2x8-2x12 bent over rows
3x10 skull crushers
3x15 cable pushdowns SS band pushdowns
3x10 standing calves
3x15 seated calves
3x30 second barbell hold

 

[Worf]

Took a little break from painting today and used up some more of my $2 2Xs and leftover OSB and made a chest supported row. Lol. Going to use it Thursday. It seems decently sturdy though. Might have to throw another set of diagonal supports towards the top, we'll see. This was the last thing I wanted for my home gym minus the SSB.

View attachment 139488

If it doesn’t work out with remodeling houses you can always get into the podium manufacturing biz

 

[Brandaddy]

Weight today was 193.2

Workout was,

3x8 squat @ 72.5%
2x5/2x8/2x12 snatch grip rdl
4x10 meadows rows
4x5 strict curl
4x12 ez bar curl SS band curls
3x8 standing calf raise
3x12 seated calf raise

Those snatch grip rdls were killer... Did them paused and beltless. Gonna be feeling those bitches tomorrow. Lol

 

[Brandaddy]

Weight today was 191.2

Workout was,

3x8 spoto press @ 70%
3x8 landmine press
3x10 skull crushers
4x12 cable pushdowns SS band pushdowns
4x12 reverse fly
3x10 standing calf raise
3x15 seated calf raise
3x15 second barbell hold +10lbs/week

 

[Brandaddy]

Weight today was 193.2

Workout was,

X1 beltless high bar squat @ 405
4x6 2-1-1 front squat @ 225lbs
3x10 belt squat
50 pullups
4x8 hammer curl
4x10 preacher curl SS band curls
3x8 standing calves
3x12 seated calves

 

[Brandaddy]

Weight today was, 194.0

Workout was,

4x6 bench @ 78%
3x8 jm press
4x10 bent over rows
3x10 skull crushers
3x15 cable pushdowns SS band pushdowns
3x10 standing calves
3x15 seated calves
3x30 second barbell hold

 

[Brandaddy]

Weight today was, 198.2

Workout was,

4x6 2-1-2 cmb squat
4x6 paused snatch grip rdls
2x8-2x12 meadows rows
4x5 strict curl
4x12 ez bar curl SS band curls
3x8 standing calf raise
3x12 seated calf raise

Hope everyone had a good Christmas. I see I gained a couple pounds so you know mine was good. Lol.

 

[Worf]

Is cmb camber bar squats?

 

[Brandaddy]

Is cmb camber bar squats?

Yes. I actually liked those quite a bit. That bar is pretty nice. It was my first time really using it.

 

[Worf]

Yes. I actually liked those quite a bit. That bar is pretty nice. It was my first time really using it.

Where did you get yours? Been thinking of getting one for my garage. Titan has one under 200$. I’ve used the elite FTS at the gym. Theirs is a little over $400 shipped. Not sure if it’s worth the price difference

 

[Brandaddy]

Where did you get yours? Been thinking of getting one for my garage. Titan has one under 200$. I’ve used the elite FTS at the gym. Theirs is a little over $400 shipped. Not sure if it’s worth the price difference

Mine is the titan fitness one for under $200. I'm not sure why the other ones costs twice as much, other than just the company charging more for the same thing. The titan fitness one seems like it's built really good, so I don't know what you could possibly do to double the price. Maybe put a knurling on it so you don't have to wrap it in tape? Lol

 

[Worf]

Mine is the titan fitness one for under $200. I'm not sure why the other ones costs twice as much, other than just the company charging more for the same thing. The titan fitness one seems like it's built really good, so I don't know what you could possibly do to double the price. Maybe put a knurling on it so you don't have to wrap it in tape? Lol

The elite FTS version has pretty aggressive knurl. My training partner is always saying how it tears up his shoulder acne. I think it’s fine. Not sure it the knurl is worth it for the extra $200. I have the Titan Yukon bar and the trap bar from them and I’m super happy with them for the price

 

[Brandaddy]

Weight today was 196.2

Workout was,

4x6 spoto press @ 75%
4x8 landmine press
4x10 "swede crushers"
Amrap SS cable and band pushdowns
3xamrap barbell hold @ 315lbs
3x12 reverse flies

Never had a name for my skull crusher variation. Saw a video earlier where a guy coined a term for it. So I'll just start calling them swede crushers.

 

[Brandaddy]

Morning weight 195.0

Starting my off-season bulk cycle now. Nothing too special. Just 400 test, 200 deca. Will probably keep it low and run those all the way to my next meet in 16 weeks.

Picture of what my tiny ass looks like at 195. At least my dainty waist makes my arm look less small in comparison. Lol

 

[theprodgicalson]

Yes. I actually liked those quite a bit. That bar is pretty nice. It was my first time really using it.

I absolutely hate that bar. It exposes every imbalance and weakness I have in the squat lol great for the elbows too when they get beat up.
Try it with good mornings, its my favorite bar to do them with.

 

[Brandaddy]

I absolutely hate that bar. It exposes every imbalance and weakness I have in the squat lol great for the elbows too when they get beat up.
Try it with good mornings, its my favorite bar to do them with.

Ha. That's why I got it was too get the extra core and balance work. I feel working on bracing and balance is going to be my key to finally break into 600lbs territory. Keep meaning to work in good mornings, but I always end up doing rdls for my hinge exercise.

 

[Brandaddy]

Weight today was 194.2

Workout was,

X1 paused beltless hb squat @ 425
5x5 2-1-1 front squat
3x10 belt squat
50 pullups
4x8 hammer curl
4x10 preacher curl SS band curls
3x8 standing calves
3x12 seated calves

Those tempo front squats were rough. The bar sitting across your throat apparently gets less comfortable the higher the weight gets. Who would've guessed? Lol

 

[Brandaddy]

Weight today was 196.0

Workout was

5x5 bench @ 82.5%
4x10 tbar rows
3x8 jm press
3x10 skull crushers
3xamrap SS cable and band pushdowns
3x30sec barbell hold

Bench was unfortunately harder than it was supposed to be. Was hoping I would be stronger and it would be an rpe 6-7. It was more rpe 8 with the last set being a 9.

 

[Worf]

Weight today was 196.0

Workout was

5x5 bench @ 82.5%
4x10 tbar rows
3x8 jm press
3x10 skull crushers
3xamrap SS cable and band pushdowns
3x30sec barbell hold

Bench was unfortunately harder than it was supposed to be. Was hoping I would be stronger and it would be an rpe 6-7. It was more rpe 8 with the last set being a 9.

I’ve never done a 5x5 greater than 85ish %. and tbh those last 2 sets of 5’s were probably 9’s.

 

[Brandaddy]

Weight today was, 197.2

Workout was,

5x5 camber bar good mornings
4x10 meadows rows
4x5 strict curl
4x12 ez bar curl SS band curls
3x8 standing calf raise
3x12 seated calf raise