Path to a 500 wilks

[Brandaddy]

It’s crazy how trashy some people are. At what point did they think they needed all that garbage in their house. You guys made it look nice though.

Not to mention the turds chilling in every room and the very strong smell of urine. Lol. At least they did use buckets for a lot of the pee. Just straight up shit on the floor though. Which is weird because I didn't find any toilet paper. Lol

 

[Worf]

Nasty fucks lol

 

[Silentlemon1011]

Not to mention the turds chilling in every room and the very strong smell of urine. Lol. At least they did use buckets for a lot of the pee. Just straight up shit on the floor though. Which is weird because I didn't find any toilet paper. Lol

My company does community housing contracts.
Man, I feel your pain.

Some of these places have so much shit etc, I have to send in my guys with tyvek suits and respirators with charcoal filters for the smell.

Worst part?

The fucking tenants are just hanging out... like it's all good.

What the fuck? lol

 

[Brandaddy]

Weight today was, 183.0

Workout was,

2x4 squats @ 85% (385lbs)
2x8 bench @ 72.5% (225lbs)
2x4 deadlifts @ 85% (495lbs)
2x8 pin press
2x8 ohp
2x12 chest supported rows
3x15 single arm facepulls
3x8 hammer curls
3x12 db curls
3x10 tricep pushdowns
3x12 tricep overhead extensions and cable pushdowns


Forgot to track Thursdays workout. Basically the same shit but a couple more reps of a few less pounds. Bench surprisingly hasn't really irritated my shoulder much. Just feels really goofy yet on the unrack, but I've been working around it. Probably need to bump my training max up on squat because today was closer to an rpe 6 and it should've been closer to 8.

Starting my cycle next week. Going to do 600mg/week of test, 300mg/week deca. Will probably bump those up after I get a little further into it and throw in some var 6 weeks out from my next comp.

 

[Silentlemon1011]

Weight today was, 183.0

Workout was,

2x4 squats @ 85% (385lbs)
2x8 bench @ 72.5% (225lbs)
2x4 deadlifts @ 85% (495lbs)
2x8 pin press
2x8 ohp
2x12 chest supported rows
3x15 single arm facepulls
3x8 hammer curls
3x12 db curls
3x10 tricep pushdowns
3x12 tricep overhead extensions and cable pushdowns


Forgot to track Thursdays workout. Basically the same shit but a couple more reps of a few less pounds. Bench surprisingly hasn't really irritated my shoulder much. Just feels really goofy yet on the unrack, but I've been working around it. Probably need to bump my training max up on squat because today was closer to an rpe 6 and it should've been closer to 8.

Starting my cycle next week. Going to do 600mg/week of test, 300mg/week deca. Will probably bump those up after I get a little further into it and throw in some var 6 weeks out from my next comp.

Solid workout with some solid numbers.

That looks like a nice feel good cycle, should be able to jack those numbers up on blast.

 

[Brandaddy]

Solid workout with some solid numbers.

That looks like a nice feel good cycle, should be able to jack those numbers up on blast.

For sure. I know squat and deadlift will blow up pretty fast because I've lifted a decent amount more than my training maxes are at in the past. Bench is still a little iffy, but I didn't notice a difference in pain in my shoulder from 135-225lbs. So hopefully after some deca, upping my GH to 4ius a day and throwing in some BPC will help finish the healing on that.

 

[Brandaddy]

Weight today was 184.0

Workout was,

2x8 squats @ 75% (340lbs)
3x8 leg extensions
2x8 bench @ 55% (175lbs)
2x8 deadlifts @ 75% (435lbs)
3x15 pullups
2x12 facepulls
3x12 db lateral raise
2x12 cable lateral raise
3x12 preacher curls
3x12 tricep pushdowns
4x8 standing calf raises

 

[Brandaddy]

Weight today was 183.2

Workout was,

2x6 squats @ 70% (315lbs)
2x8 leg curls
4x12 cable crossover
3x8 iso low row
3x8 lat pulldowns
3x15 single arm facepull
3x12 seated ohp
2x12 upright row
3x12 db curls
3x12 tricep extensions
4x15 seated calf raises

 

[KL8209]

Weight today was 183.2

Workout was,

2x6 squats @ 70% (315lbs)
2x8 leg curls
4x12 cable crossover
3x8 iso low row
3x8 lat pulldowns
3x15 single arm facepull
3x12 seated ohp
2x12 upright row
3x12 db curls
3x12 tricep extensions
4x15 seated calf raises

Keep it up man, following along!

 

[Silentlemon1011]

Weight today was 183.2

Workout was,

2x6 squats @ 70% (315lbs)
2x8 leg curls
4x12 cable crossover
3x8 iso low row
3x8 lat pulldowns
3x15 single arm facepull
3x12 seated ohp
2x12 upright row
3x12 db curls
3x12 tricep extensions
4x15 seated calf raises

How often do you hit squats?

I see you did some at 75% yesterday as well.
The volume work is paying off for your 1RM?

Would those be your only 2 squat sessions for the week?

 

[Brandaddy]

How often do you hit squats?

I see you did some at 75% yesterday as well.
The volume work is paying off for your 1RM?

Would those be your only 2 squat sessions for the week?

I'm going to be squatting 4x a week. 2 days at about an rpe 7.5, then 2 days at about an rpe 6. This seems to be the sweet spot for me so far. I'll just kind of change sets/reps a bit to manipulate volume and intensity, but keep this general kind of setup. Now that my bench is kind of fucked, I think I'm going to really focus on squats and deads this bulk and finally squat over 600 in wraps and pull 675ish.

 

[Silentlemon1011]

I'm going to be squatting 4x a week. 2 days at about an rpe 7.5, then 2 days at about an rpe 6. This seems to be the sweet spot for me so far. I'll just kind of change sets/reps a bit to manipulate volume and intensity, but keep this general kind of setup. Now that my bench is kind of fucked, I think I'm going to really focus on squats and deads this bulk and finally squat over 600 in wraps and pull 675ish.

That's a lot of leg volume lol.
I dont know if I could handle that hahaha.

Hopefully your shoulder gets better shortly and you can start crushing Bench again..

 

[Perrin Aybara]

Last time I tried 4x weekly squats I started getting knee pain right away. Might try again if I end up completely unable to deadlift again and see how it goes. 4x weekly benching seems to be my sweet spot. Bench has been feeling great lately on Sheiko.

 

[Brandaddy]

Last time I tried 4x weekly squats I started getting knee pain right away. Might try again if I end up completely unable to deadlift again and see how it goes. 4x weekly benching seems to be my sweet spot. Bench has been feeling great lately on Sheiko.

I have been pretty blessed with good knees considering most of the guys in my family had knee replacements pretty early and I have never really had knee pain from squats.

I agree with 4x/week bench. Definitely felt my strongest when I was able to do that. After I wrap up this last project this weekend I'm going to get real help for my shoulder on top of my "ancillaries". I really still need to hit that legit 405 bench and not just say I think I could if the stars aligned right.

 

[Perrin Aybara]

I have been pretty blessed with good knees considering most of the guys in my family had knee replacements pretty early and I have never really had knee pain from squats.

I agree with 4x/week bench. Definitely felt my strongest when I was able to do that. After I wrap up this last project this weekend I'm going to get real help for my shoulder on top of my "ancillaries". I really still need to hit that legit 405 bench and not just say I think I could if the stars aligned right.

Find some type of sports medicine specialist if you can. That one I've started going to helped me a lot.

You think you can bench 405lbs weighing sub 200lbs? My bench goes to hell below low 200's.

 

[Brandaddy]

Find some type of sports medicine specialist if you can. That one I've started going to helped me a lot.

You think you can bench 405lbs weighing sub 200lbs? My bench goes to hell below low 200's.

No, I was about 215lbs at that time. Lol. I think now that I've been to that level before if I can stay injury free I could get back there at sub 200lbs. It's just a matter of staying injury free. Lol. Which another thing I plan on doing this summer is probably trying to get in a couple training sessions with some guys that know a lot more than I do and have them tweak my form a bit.

 

[MindlessWork]

Sup brother, you sure are on a roll. Definitely good progress and you should be able to hit your best numbers soon enough!

Sucks I got shit back genetics (found out I have scoliosis)...and that's holding me back now...

 

[Brandaddy]

Weight today was 184.0

Workout was,

2x4 squats @ 75% (340lbs)
3x6 db floor press
2x4 deadlifts @ 85% (495lbs)
3x12 Cable crossover
3x12 lat pullovers
2x12 seated cable rows
3x8 db lateral raise
2x8 cable lateral raise
3x10 db curl
3x10 tricep pushdown
4x8 standing calf raise

Tried db floor presses as a recommendation by a friend. They felt good on my shoulder, but it was hard to get to to enough weight to actually do something. Lol. Will probably go back to regular barbell floor presses.

 

[Worf]

Definitely hard to get the Dbell in place of a floor press

 

[Brandaddy]

Definitely hard to get the Dbell in place of a floor press

Yeah, I got up to the 70s and everything was feeling good and was going to go to the 100s, but then I thought of the difficulty of getting them in place and decided the scrap it. Lol