Author Topic: The WICKED truth about my training (Read 368416 times)

thewickedtruth · « **Reply #1075 on:** May 05, 2008, 07:38:55 PM »

Quote from: Jason Pegg on May 04, 2008, 07:05:59 PM

Make sure you are rotating out the bands on your speed benches every 3-4 weeks....lest ye elbows explode and take MONTHS to heal.

Jason

yeah when i move up next week to 185 i won't be using them for awhiel for that reason.

ME lowerbody

deads off a 6" box
135x10x1
225x3x1
315x3x1
405x3x1
500x3x1
585x1x1
620x1x1 NEWPR!
635x missed at lockout...got started too slow and it caught up with me...

good mornings

(narrow stance)
135x8x1
315x8x1
(squat stance)
500x6x1
545x5x1..missed the 6th rep at the bottom.

leg curls

110x15x1
140x15x1
185x15x1

barbell curls

95x8x1
135x8x1
155x6x1+1rp

dumbbell shrugs

125'sx100x1
125xstatic hold to failure

BFP · « **Reply #1076 on:** May 05, 2008, 07:44:16 PM »

you did the 125's for 100 on the shrugs? Or is that at typo?

Jason

thewickedtruth · « **Reply #1077 on:** May 05, 2008, 07:45:00 PM »

Quote from: Jason Pegg on May 05, 2008, 07:44:16 PM

you did the 125's for 100 on the shrugs? Or is that at typo?

Jason

no typo..i typically do that for two sets..but no way in hell i was going to do that today after the pump i got after the first set.

100 straight set.

BFP · « **Reply #1078 on:** May 05, 2008, 07:45:26 PM »

Quote from: thewickedtruth on May 05, 2008, 07:45:00 PM

no typo..i typically do that for two sets..but no way in hell i was going to do that today after the pump i got after the first set.

100 straight set.

brutal

Jason

MisterMagoo · « **Reply #1079 on:** May 05, 2008, 07:49:07 PM »

i still think going stupid heavy on shrugs is better than the high rep biz-nass, but whatev.

thewickedtruth · « **Reply #1080 on:** May 05, 2008, 07:51:43 PM »

Quote from: MisterMagoo on May 05, 2008, 07:49:07 PM

i still think going stupid heavy on shrugs is better than the high rep biz-nass, but whatev.

i do that too.. i went stupid heavy on two other exercises today..i gave my wuss ass traps a break LMAO

thewickedtruth · « **Reply #1081 on:** May 07, 2008, 03:11:46 PM »

ME upper body

ME bench press

barx20x2
135x10x1
225x8x1
315x1x1
365x1x1
405x1x1
425x1x1
435x1x1 NEW PR!
felt like retesting since it's been alittle over a month since I last did it.. and surpised I'm up 15lbs! I did however take the advice of TRAVIS BELL from westside..another badass ALN athlete.. and did singles up to my max. No reason to keep rep'n it out when you're maxing. I just picked my usual attempts and went with it! My goal was 425 and blew past it NO problem.. went up to 435 and it was so slow..but got it up! I got to wear the new APT convict pro elbow sleeves and my god did they make benching heavy SO much more comfortable! My right elbow didn't give me ANY problems! CHECK'EM OUT!

http://prowriststraps.com/inc/sdetail/129173

closed grip bench press

135x10x1
225x10x1
315x10x1... i just realized that I'm hitting 315 for 10 easy reps and could give two shits. I can't wait until the day I can say that about 365 or even 405!

lat pull downs (underhanded grip)

175x10x1
220x10x1
265x9x1
300x3x1

dumbbell laterals

40x12x2
45x12x1
45x10x1

h-rolls

30x10x3

MisterMagoo · « **Reply #1082 on:** May 07, 2008, 03:28:10 PM »

atta boy! nice close-gripping. you're probably like me, maxing out nearly the same close as normal.

thewickedtruth · « **Reply #1083 on:** May 07, 2008, 03:35:08 PM »

Quote from: MisterMagoo on May 07, 2008, 03:28:10 PM

atta boy! nice close-gripping. you're probably like me, maxing out nearly the same close as normal.

yep.. dude my bench grip is VERY narrow to keep my elbows tucked tight and to help prevent rotation in my shoulders and possible injury. Louie preaches about this when he discusses raw benching and it's helped me com THIS far and not have any problems up to this point!

and i've only bene powerlifting/benching in a cage for what.. 7 months now and have added 65lbs to my bench!?

dude you're knocking on the door of 405... you going to make a go for it soon!

MisterMagoo · « **Reply #1084 on:** May 07, 2008, 04:27:50 PM »

might go for some negatives. part of me is, again, wondering if middle fingers on the rings is wrong for me. i'm debating.

BFP · « **Reply #1085 on:** May 08, 2008, 06:08:49 AM »

Quote from: MisterMagoo on May 07, 2008, 04:27:50 PM

might go for some negatives. part of me is, again, wondering if middle fingers on the rings is wrong for me. i'm debating.

Too narrow, unless youre extremely short!

Jason

thewickedtruth · « **Reply #1086 on:** May 08, 2008, 08:25:35 AM »

Quote from: Jason Pegg on May 08, 2008, 06:08:49 AM

Too narrow, unless youre extremely short!

Jason

ain't that hte truth... for you to keep your elbows tucked and to hit where it's supposed to..that would be right at your gut with that close of a grip!

The narrowest i'd go man would be the the index or middle finger on the smooth.. unless you said middle.

on the texas power bar I have my pinkies on the rings..any wider and it starts to bother my shoulders which is why i'm working on going super wide, narrow, and comp grip during my workouts to build it up! you saw my comp vid magoo..that's how narrows my grip is and i'm a big dude.

play with your grip..and find the one that gives you the most power but still comfortable.

MisterMagoo · « **Reply #1087 on:** May 08, 2008, 08:45:48 AM »

it's like squat stance. i never quite feel like i've got it right.

tomorrow for bench assistance i may do sets of 5 and play with grip width. my arch is tighter than it was before, so maybe that was all i needed to change. we'll see.

dude, you gotta go for a vid of close-gripping 405 for a single. that'd be fucking beastly.

davie · « **Reply #1088 on:** May 08, 2008, 10:14:08 AM »

Im 6'1 with arms proportionate to my height, iv always gripped so middle finger is round the power rings, is that good width. Wicked ur hand placement seems v v narrow.

Its weird aswell my bench max (im just starting back to this and never done PL style so dont laugh) is 95kg's. I did 70kg's for 8 reps on close grip bench (straight after max bench press work). That means my CG 1rm must be about 80kg's. Seems weird only having 15kg's difference?!

davie

ripitupbaby · « **Reply #1089 on:** May 08, 2008, 11:07:21 AM »

I'm a total shrimp, and I do middle fingers on the rings!!

thewickedtruth · « **Reply #1090 on:** May 08, 2008, 01:59:19 PM »

Quote from: ripitupbaby on May 08, 2008, 11:07:21 AM

I'm a total shrimp, and I do middle fingers on the rings!!

but look how wide it is in comparision to your shoulders HAHA my hands would be on the collars if I was benching like you midget!

how's that nitor treating ya?!

Davie man I know that's right..but it's comfortable and strong for me. And i think all of our numbers are signs that we're using alot of triceps? Just a guess.

davie · « **Reply #1091 on:** May 09, 2008, 03:32:37 AM »

Quote from: thewickedtruth on May 08, 2008, 01:59:19 PM

but look how wide it is in comparision to your shoulders HAHA my hands would be on the collars if I was benching like you midget!

how's that nitor treating ya?!

Davie man I know that's right..but it's comfortable and strong for me. And i think all of our numbers are signs that we're using alot of triceps? Just a guess.

So u recommend a narrower grip?My triceps are def the main thing in my bench, its like 3/4's tri's lol. So using slightly narrower grip might help bring in more tris?

Rip, if u used a narrow grip in relation to wickeds,ur hands wud be touchine lol.

davie

ripitupbaby · « **Reply #1092 on:** May 09, 2008, 04:07:44 AM »

Quote from: thewickedtruth on May 08, 2008, 01:59:19 PM

how's that nitor treating ya?!

Dude, I am CRANKED!!

thewickedtruth · « **Reply #1093 on:** May 14, 2008, 06:57:58 PM »

HAHA iv'e noticed!

okay so i'm not going to be updating my log on the regular..per se.. at the moment I've volunteered to be a guinea pig for a new bench press program the badasses at Atlarge Nutrition have developed! Since it's not available for sale as of yet..i can't post it here but I will tell you, from what I've done so far..and read on it..it's going to be one KICK ASS PROGRAM! Not very long mind you..only a few weeks.. but enough to make me a believer REAL quick! It's a program designed for bench press specialists..and the results will speak for themselves and THEN SOME! I'll post each week the progress (verbally) I've made and how i like it..

the program is intense.. VERY well thought out, very well LAID out... and very motivating! I can't WAIT to see how I've done in the end!

MisterMagoo · « **Reply #1094 on:** May 14, 2008, 08:07:41 PM »

dammit, i'mma be blowin' more money at AtLarge.

thewickedtruth · « **Reply #1095 on:** May 15, 2008, 07:42:09 AM »

Quote from: MisterMagoo on May 14, 2008, 08:07:41 PM

dammit, i'mma be blowin' more money at AtLarge.

dude so far i'm REALLY fucking liking it.. and it's only 4 weeks with a 5th week retest! As long as you follow it to the T..it's a beautiful thing! HAHA and the program itself isn't that expensive..infact it's ridiculous how cheap they'll be charging to get on it! But if it does as advertised.. up to 30lbs or more on your bench in a month, they'll be banking!

thewickedtruth · « **Reply #1096 on:** May 20, 2008, 12:45:44 PM »

1st day of the second week and ALREADY some of the lifts are stronger! The accessory movements especially! I hope this is a sign of things to come! AND I'M BACK TO GAINING WEIGHT AGAIN! I put on on a lb since last week! *puffs up* WOO! I've been taking the usual RESULTS and ETS but now that I'm on MAXIMUS and LOVE it.. i'm having ZERO recovery problems and am back to putting on the weight which I LOVE! Atlarge Nutrition hit a home run with RESULTS..but DAMN maximus is right there with it when it comes to a weight gainer! I'd dirnk this stuff with every meal if i could get away with it!

here's my squat workout from yesterday though since squats are in the program.. I had to do some squatting and ENJOY it to get myself back into squatting like I used to be. I did fairly well and haven't felt this solid in squats for awhile! To the wide stance.. thumbs on the outside of the bar and HIGH on my back with a narrower stance...

wide stance on a parallel box

barx25x1
135x10x1
225x10x1
315x10x1
added my new badass APT belt! DAMN this thing feels like i'm being hugged by a BEAR when i put it on...
405x10x1
500x10x1
545x6x1

belt only!!! HAVENT' FELT THIS GOOD ON THE SQUAT IN AWHILE! Rumor has it that APT also has some HEAVY ass USAPL approved knee wraps..something the lifting world has never seen before.. check'em out!

http://www.prowriststraps.com/the_wrap_apt_wrist_wraps_powerlifting

thewickedtruth · « **Reply #1097 on:** May 23, 2008, 08:17:11 PM »

I'm bowing out of the ALN bench press program for now.. I had a bad liftoff today that really roughed me up. Guy basically lifted the bar up and dropped it over my face causing me to have to do what i could to save my ass and get out from under it. Which in turn royally worked over both my shoulders. Hurts to raise them both out infront of me and to the sides at the moment. I'm going to take a few to recovery and see how it feels.. and then get back into it as soon as I can. ALN's bench program is no joke one of the baddest ass bench specialist routines I've ever had the pleasure of using it and recommend anyone looking to become a bench beast give it a try as soon as it's available. Pisses me off.. but i'm learning to take time off when i think i need it versus fighting through it and possibly making things worse. Fucking sucks. I've got a meet in july I was hoping to bring home with me. There's still time. I'll keep everyone posted. Worst part.. I was seeing progress in everything and was halfway through it when this happened. This phoenix will rise from the ashes for sure..

especially after I get done pounding this maximus shake HAHA! No need for dessert.. i'll just drink my brownie batter thankyou!

MisterMagoo · « **Reply #1098 on:** May 23, 2008, 10:37:09 PM »

dude, a set of 10 on box squats? seems a bit high, don't you think?

INSANE strength, though.

Stubborn · « **Reply #1099 on:** May 24, 2008, 07:38:53 AM »

Quote from: thewickedtruth on May 23, 2008, 08:17:11 PM

i'll just drink my brownie batter thankyou!

No kidding! MAXIMUS is teh shit!

Sorry to hear about that though. How much weight was he handing to you?