Brandaddy
Member
Thanks. I might be getting older now, but I still feel like I'm just getting started. Lol. So we'll see how I can build off it the coming months
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Path to a 500 wilks
- Thread starter Brandaddy
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Thanks. I might be getting older now, but I still feel like I'm just getting started. Lol. So we'll see how I can build off it the coming months
Brandaddy
Member
Weight today was 196.8
Workout was,
X3 squats @ 475
4x3 squats @ 415
3x3 2 sec. paused squats @ 375
3x3 1 1/4 squats @ 345
3x3 one leg rdl @ 175
3x8 band leg curl
Wow... That was a fucking sweaty one. Lol. Don't know if it is the roids kicking in or the fact I did 11 working sets on squats. Lol
Workout was,
X3 squats @ 475
4x3 squats @ 415
3x3 2 sec. paused squats @ 375
3x3 1 1/4 squats @ 345
3x3 one leg rdl @ 175
3x8 band leg curl
Wow... That was a fucking sweaty one. Lol. Don't know if it is the roids kicking in or the fact I did 11 working sets on squats. Lol
Brandaddy
Member
Weight today was 196.2
Workout was,
X3 deadlifts @ 605
5x2 speed deadlifts @ 515
3x6 snatch grip rdl @ 375
3x8 meadows rows @ 100
Legs were a little stiff from yesterday's workout, but figured I'd be good for a measly 605 triple. Lol
Workout was,
X3 deadlifts @ 605
5x2 speed deadlifts @ 515
3x6 snatch grip rdl @ 375
3x8 meadows rows @ 100
Legs were a little stiff from yesterday's workout, but figured I'd be good for a measly 605 triple. Lol
How was the RPE on the 605?
Brandaddy
Member
Probably about a 7ish. I still had at least 2 reps in me but I was holding it at the top for 2 seconds and letting it down kind of slow. If I was actually going for an amrap I'm guessing I could've gotten at least 3 more.
Brandaddy
Member
Weight today was, 197.2
Workout was,
X3 paused bench @ 345
3x5 paused bench @ 305
3xamrap seated nautilus rows @ 95
3xamrap nautilus lat pulldown @ 95
4xamrap preacher curls @ 75
100 rep tricep ladder
I'm pretty sure that's a post injury bench PR and on a super shitty bench too. Not sure if I'll hit my goal of 365x3 before the meet unless I start pounding food... We'll see. Lol
Workout was,
X3 paused bench @ 345
3x5 paused bench @ 305
3xamrap seated nautilus rows @ 95
3xamrap nautilus lat pulldown @ 95
4xamrap preacher curls @ 75
100 rep tricep ladder
I'm pretty sure that's a post injury bench PR and on a super shitty bench too. Not sure if I'll hit my goal of 365x3 before the meet unless I start pounding food... We'll see. Lol
Brandaddy
Member
Weight today was, 200.2
Workout was,
X3 squats @ 485
4x3 speed squats @ 420
3x3 paused squats @ 390
3x3 1 1/4 paused squats @ 345
Might've ate a little too much last night. On the bright side those squats were easier than last week's and 10lbs heavier. So fuck it. Lol.
Workout was,
X3 squats @ 485
4x3 speed squats @ 420
3x3 paused squats @ 390
3x3 1 1/4 paused squats @ 345
Might've ate a little too much last night. On the bright side those squats were easier than last week's and 10lbs heavier. So fuck it. Lol.
Brandaddy
Member
Weight today was, 203.2
Workout was,
X3 deadlift @ 615
5x2 speed deadlifts @ 525
3x3 2-2-1 snatch grip rdl @ 405
50 pullups
3x8 meadows rows @ 110
Deadlift felt pretty decent. Using a power bar and the gym has a shitty platform that I have to bring my sumo stance in a couple inches. So I'd imagine as long as I don't get too thrown off by the dl bar on comp day I should have a decent pr. Still think grip won't let me get close to 700 yet. But after this meet I'll actually do more grip training like I originally planned
Workout was,
X3 deadlift @ 615
5x2 speed deadlifts @ 525
3x3 2-2-1 snatch grip rdl @ 405
50 pullups
3x8 meadows rows @ 110
Deadlift felt pretty decent. Using a power bar and the gym has a shitty platform that I have to bring my sumo stance in a couple inches. So I'd imagine as long as I don't get too thrown off by the dl bar on comp day I should have a decent pr. Still think grip won't let me get close to 700 yet. But after this meet I'll actually do more grip training like I originally planned
Brandaddy
Member
Weight today was 201.2
Workout was,
X3 comp bench @ 350
5x1 speed bench @ 315
3x8 nautilus rows @ 110
3x12 facepulls
3x8 dips + 90lbs
SS 4x10 tricep pushdown & pull-ups
Haven't done weighted dips in a bit. Feels kind of nice knowing some people struggle to do one with their bodyweight. Then there's us powerlifters, we need to hang a couple 45's from ourselves just to let everyone know we have huge balls.
Workout was,
X3 comp bench @ 350
5x1 speed bench @ 315
3x8 nautilus rows @ 110
3x12 facepulls
3x8 dips + 90lbs
SS 4x10 tricep pushdown & pull-ups
Haven't done weighted dips in a bit. Feels kind of nice knowing some people struggle to do one with their bodyweight. Then there's us powerlifters, we need to hang a couple 45's from ourselves just to let everyone know we have huge balls.
Brandaddy
Member
Workout today was,
X3 squats @ 495
3x3 pause squats @ 405
3x3 1 1/4 paused squats @ 365
Ended up just calling it good after squats. Tied my old sleeve PR and it might've even been more clean than last time. Everything is finally coming together again. Lol
X3 squats @ 495
3x3 pause squats @ 405
3x3 1 1/4 paused squats @ 365
Ended up just calling it good after squats. Tied my old sleeve PR and it might've even been more clean than last time. Everything is finally coming together again. Lol
Brandaddy
Member
By the way, if anyone following this log has never tried 1 1/4 paused squats. Throw on 75% of your training max and do a few triples. Lol. You pause at the bottom for a two count, go up 1/4 of the way and do a slight pause, then back down to the bottom again for another two count and then explode up. Definitely one of the most ass kicking ways I've done squats. Lol
That sounds brutal lol
Brandaddy
Member
If you're not sure of your bracing abilities you'll know where you stand after these. Your head will either feel like it's going to explode or you'll end up folding over before the rep is over if you don't control everything properly.
Worf
Member
Nope
Brandaddy
Member
Workout yesterday was,
3x3 spoto press @ 315
3x10 tricep pushdown
4x10 high cable rows
3x15 facepulls
Didn't really have anything planned for this day. Just knew I wanted to hit a 3x3 of spoto presses and some upper back
3x3 spoto press @ 315
3x10 tricep pushdown
4x10 high cable rows
3x15 facepulls
Didn't really have anything planned for this day. Just knew I wanted to hit a 3x3 of spoto presses and some upper back
Brandaddy
Member
Weight today was 203.2
Workout was,
X2 deadlift @ 635
5x1 deadlift @ 545
2xamrap natilus lat pulldown @ 110
2xamrap nautilus row @ 110
Originally planned 625x2, but I figured I'd make it a little easier to load the bar and just do 635 instead. Just smoked it. A couple kids came up to me and gave me a fist bump afterwards. Haha. 3 weeks out
I found out I'd break my federations national record in the 181 sleeves class with just my openers. But I think I'm leaning towards staying at 198 for this one. Unfortunately the record for 198 is 1,774bs. So that's off the table. Lol
Workout was,
X2 deadlift @ 635
5x1 deadlift @ 545
2xamrap natilus lat pulldown @ 110
2xamrap nautilus row @ 110
Originally planned 625x2, but I figured I'd make it a little easier to load the bar and just do 635 instead. Just smoked it. A couple kids came up to me and gave me a fist bump afterwards. Haha. 3 weeks out
I found out I'd break my federations national record in the 181 sleeves class with just my openers. But I think I'm leaning towards staying at 198 for this one. Unfortunately the record for 198 is 1,774bs. So that's off the table. Lol
Last edited:
Brandaddy
Member
Weight today was, 202.6
Workout was,
X2 comp bench @365
5x1 comp bench @ 315
3x8 dips +90lbs
3x10 db laterals
3x10 tricep pushdown
Well, can officially say I'm closer to a clean 4 plate bench than a 3.
Workout was,
X2 comp bench @365
5x1 comp bench @ 315
3x8 dips +90lbs
3x10 db laterals
3x10 tricep pushdown
Well, can officially say I'm closer to a clean 4 plate bench than a 3.
Brandaddy
Member
Weight today was, 201.2
Workout was,
X2 squat @ 510
3x3 pause squat @ 405
3x3 1 1/4 pause squat @ 365
Only two weeks out now. Going to take it easy and try not to hurt myself. Lol. Might go for a 650 deadlift without straps and 375 bench yet. But basically almost done with the heavy lifting
Workout was,
X2 squat @ 510
3x3 pause squat @ 405
3x3 1 1/4 pause squat @ 365
Only two weeks out now. Going to take it easy and try not to hurt myself. Lol. Might go for a 650 deadlift without straps and 375 bench yet. But basically almost done with the heavy lifting
Worf
Member
Easy little water cut man, drop to 181 would probably trash you. So, is this the meet at the Arnold Sports expo ? Also do you ever think doing 1.5 reps or pauses onsquats or dead’s will fuck up your lifts in comp?
I was doing pause squats before I started with the coach and he took them off the table. Said for my structure and abilities I’d be better served opening the knees/ hips in the hole and trying to get some rebound out of the hole, like Dan Bell basically. Could be a wraps thing though.
Brandaddy
Member
Yeah, the drop to 198 will be nothing. Basically just drink a little less water the day before. 181 would be rough. I would want to be at least 195 or less a week out.
No. This is a qualifier for XPC finals at the Arnold.
I have no idea honestly. I just noticed when I started doing them my squat initially went up. Every time I throw them in it only seems to help if anything, definitely doesn't hurt my comp squat. I'm actually pretty explosive and more quad dominant, so I guess it would seem counterintuitive to work on your strengths, but I guess it works for me? Lol
