The WICKED truth about my training

[MisterMagoo]

What you are doing is one "type" of periodization. there are MANY ways to cycle your training, periodization can be very complex or very simple.

Your training is on the right path, but i'll explain more later.

please do! i know i could use a lot of improvements in my routine.

[thewickedtruth]

please do! i know i could use a lot of improvements in my routine.

you better..or you'll still be sucking hind tit on the bench at sub 400lbs while i'm on the way to 500! 

[MisterMagoo]

you better..or you'll still be sucking hind tit on the bench at sub 400lbs while i'm on the way to 500! 

man, fuck you. 

thing is my bench has had slow improvements. i'm more concerned about getting my squat and pull up to speed. i'm less worried about your bench running away from mine than i am about your bench eclipsing my squat. 

[thewickedtruth]

man, fuck you. 

thing is my bench has had slow improvements. i'm more concerned about getting my squat and pull up to speed. i'm less worried about your bench running away from mine than i am about your bench eclipsing my squat. 

HAHAHA! yeah but i'm sure when you get there or i get down with you..your squat will smoke mine.

i'm posting pics of me at 249 here instead of in overload's log to  not clutter his shit up.

same poses as before to hopefully see some kinda change. Notice the gut from the front..AND from the back HAHA! that's where I'm hoping to make some improvements.  I'm packing some pounds around the middle for sure.

[MisterMagoo]

lol, you're built the same as me man. only, you know, with more muscle on ya. settle down, you look good. just another 7 down and you're ready for competition.

[thewickedtruth]

lol, you're built the same as me man. only, you know, with more muscle on ya. settle down, you look good. just another 7 down and you're ready for competition.

wel i'm not going to be stupid and gag myself after every meal man HAHA! If i can make 220's come september GREAT! if I make 242's which is more than likely... I'll still break the texas state 242 record I'm after in class 1! It states that I can compete in class one if I haven't pulled over x-amount in a sanctioned organization. Which I have yet to do. I've only done local shit meets to get a feel for it and it was still a cluster fuck even though it was fun. I want people in texas on the powerlifting scene to know who I am..

especially when I pull 700 or better before the year is out! 

[Overload]

wel i'm not going to be stupid and gag myself after every meal man HAHA! If i can make 220's come september GREAT! if I make 242's which is more than likely... I'll still break the texas state 242 record I'm after in class 1! It states that I can compete in class one if I haven't pulled over x-amount in a sanctioned organization. Which I have yet to do. I've only done local shit meets to get a feel for it and it was still a cluster fuck even though it was fun. I want people in texas on the powerlifting scene to know who I am..

especially when I pull 700 or better before the year is out! 

You are looking THICK bro!

i think the 242's are perfect for you.

ALL the RAW Texas records are up in the air right now, so take advantage and get your name in the books!

when you pull 700 in the 242's, you will get noticed very quickly...

[ripitupbaby]

What you are doing is one "type" of periodization. there are MANY ways to cycle your training, periodization can be very complex or very simple.

Your training is on the right path, but i'll explain more later.

This is what I was going to say.  You can set it up a lot of different ways. 
I use a light/moderate/heavy week approach, with speed work very light on the bench and squat every week in between the bigger workouts.  Maxing out heavy is only once every three weeks, but when the time comes, I go heavy and try to beat whatever my max was the previous heavy week.  hahah maybe you guys could actually learn a thing or two from watching how a girl does it.      

Wicked, lookin' thick as a brick baby!   

[Overload]

This is what I was going to say.  You can set it up a lot of different ways. 
I use a light/moderate/heavy week approach, with speed work very light on the bench and squat every week in between the bigger workouts.  Maxing out heavy is only once every three weeks, but when the time comes, I go heavy and try to beat whatever my max was the previous heavy week.  hahah maybe you guys could actually learn a thing or two from watching how a girl does it. 

That is exactly how it works for the 3 big lifts.

[ripitupbaby]

That is exactly how it works for the 3 big lifts.

And like you said, it is indeed working very well for me. 
It is a struggle sometimes to NOT lift heavy, but if you can be disciplined about it, then you get great results on the days that you actually do lift heavy.  And it's not that long before you are using your previous heavy weights for your moderate workouts.

[thewickedtruth]

rip and i been talkin on this..i think i got it down...

as far as today's workout.. all deadlift assistance goodies with a little squatting.

box front squats

barx15x1
135x3x1
225x3x1
315x3x1
405xslipped...dammit!
365x3x1 fast

closed stance good mornings

barx10x1
135x10x1
225x10x1
315x10x1

hamstring curls

3 sets of 15 pyramiding up

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1
765x8x1

short day but had fun moving some weight.

[thewickedtruth]

past few workouts..

from monday (makeup benching from sunday and ME lowerbody)

bench
barx20x2
monster minisx3x1
155+bandsx3x9 juggling grips

3brd press

315x2x1
365x2x1
405x2x1
420x1x1 10 or 15lb pr! either way it was a grinder but i got it!

since last week I did sets of 4..i did doubles this week and am going to do sets of 6 this sunday. I would assume that's periodization of training if I'm correct in my way of thinking.

closed stance good mornings (feet touching)

135x3x1
225x3x1
315x3x1
405x1x1
added belt
500x1x1

pull throughs

3 sets of 12

reverse power squat

pyramided up for 4 sets of 10 and a final set of 6 with 1035

[thewickedtruth]

ME upper body from yesterday

banded bench press with light bands   funny story before we get started... i typically set up my bands a different way in the cage so in order to make them work we had to set them up a different way on the bench alone. We were using monster mini's instead of blue bands which I won't ever do again btw.. and couldn't figure out why the fuck I was having such a hard time with the bands! Come to find out why I matched my blue band max bench was that with the way we had the mini's setup.. we found out they were 60 at the bottom and 120 at the top! go figure! So basically i've done a heavy band bench press for 2 out of the past 3 weeks... and I'm an idiot for not thinking of it sooner. 

anyway

barx20x2
135x3x1
225x3x1
315x3x1
added monster mini's (double looped)
315x1x1
365xmiss
345x1x1 grinder  405 at the bottom and 465 at the top... should I be thrilled?

floor presses

135x6x1
225x6x1
315x6x1
405x2x1 pr!

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1
455x2x1 just too damn tired to finish..

side laterals
30x8x1
40x8x1
50x8x1

alot of rehab and prehab for the shoulders...

[Overload]

Periodization can be quite complex, but judging by your layout, you could use it to your advantage without changing up your routine too much.

BIG 3 ONLY

2 weeks light - 60-70% - 5 rep range

2 weeks moderate - 70-80% - triples

2 weeks heavy - 80-90% - doubles

then you max out...3 singles.

Repeat.

during each 2 week period you will do different "assistance" movements. you will still do board presses and bands...etc.

i'm typing up a detailed layout for you guys, but i'm very busy these days. i'll PM the layout to everyone in a few weeks.

Keep up the good work, the basics behind periodization is to "build up" strength and then test it, then build it up again, test it...etc. Each time you max out, you should add 10 pounds to your previous max, in theory at least, but i promise it works.

i'll get more in depth later.

[MisterMagoo]

345x1x1 grinder  405 at the bottom and 465 at the top... should I be thrilled?

uh... yeah! 

[thewickedtruth]

uh... yeah! 

lmao quiet you!

[thewickedtruth]

DE lowerbody

pulls off a 4" box

135x5x1
315x5x1
500x5x1
585x3x1...regripped and got 2 more for a total of 4 reps with 585 off a 4" box..which means I should be good for a 10lb gain on the box pulling when i retest it! PR RIGHT THERE!

reverse power squat

8platesx6x1
16platesx6x1
20platesx10x1
20plates + a small personal trainer (180lbs) x6x1
23 plates + a small personal trainer x6x1 effortless... I LOVE this exercise. I really feel it in my hips!

hamstring curls

3sets of 10 pyramiding up

grapplers

4 weighted sets

shrugs

135x12x1
315x12x1
500x12x1
675x12x1

hammer curls

30x6x1
50x6x1
70x6x1
90x2x1
60x12x1 straight set

good day! It's been too long since I've pulled.. the moment I felt 585 come off the ground I felt alive again. I LOVE PULLING!

[MisterMagoo]

hahaha, well done dude! there's something extra satisfying about pullin' off a block, isn't there? 

[thewickedtruth]

hahaha, well done dude! there's something extra satisfying about pullin' off a block, isn't there? 

dude it was fucking sweet. I wish I could've smoked a ciggy afterwards I was so damn happy and it felt so damn good.

weighed in at 248 today too! I've been eating just a tad smaller portions with my meals and taking out some carbs and fats in what i eat and it's slowly dropping and I'm looking still pretty damn big. Here's hoping! Six lbs off of 242 is just one big turd!

[Overload]

585x3x1...regripped and got 2 more for a total of 4 reps with 585 off a 4" box..which means I should be good for a 10lb gain on the box pulling when i retest it! PR RIGHT THERE!

You're an asshole!!! 

Insane lift my friend!

[thewickedtruth]

You're an asshole!!! 

Insane lift my friend!

i realized there was a typo.. 5 reps with 585 off a 4" box. All day baby! HAHA! 

[thewickedtruth]

DE upper body

speed bench

barx20x1
155x3x9 juggling grips

3 brd

275x6x1
315x6x1
365x6x1 PR!
405x3x1 PR! HOOOOOOOOOOOLY SHIT It's rolling right along!

bent over dumbbell rows

115x25x2  largest db's in the gym i was in.. and stopped after two sets because my biceps were hurting like hell and I'm not sure why.

cleans

135x2x1
185x2x1
225x1x1
245xmiss.. didnt' get under it quickly
135x15x1 for upright rows to finish

alot of rehab and prehab as usual for the shoulders!

[Stubborn]

You have a lot of singles and PR's in there for a DE day. Are you still doing the AtLarge bench program?

[thewickedtruth]

You have a lot of singles and PR's in there for a DE day. Are you still doing the AtLarge bench program?

OH no buddy..i had to get off that for a few workouts. I ended up with my shoulders hurting me alot and had to take some time off. It wasn't hte program, I was just doing way too much benching and neglecting my rotator work. NO MORE OF THAT!

it's DE day.. i just focus really on periodizing my tricep work after doing my light speed benching.

[Stubborn]

I see. I always ended up going heavy on assisting movements myself.