The WICKED truth about my training

[thewickedtruth]

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

whatever i'm doing it seems to be working. I'm scared to experiment more than I am because I'm making solid gains though slow...they're steady.


tomorrow I pull against bands...you all wish you could be so lucky! HAHA!

[SpeedDemon]

You are a strong dude. How much do you factor bar speed into your training??

If you grind it up are you still happy with the lift??

[MisterMagoo]

i can't answer for wicked, but here's my theory: speed is paramount, but a successful lift is a successful lift. the fast you can move the bar, the better, but you can't expect to hit a snap-fast 1RM.

[BFP]

i can't answer for wicked, but here's my theory: speed is paramount, but a successful lift is a successful lift. the fast you can move the bar, the better, but you can't expect to hit a snap-fast 1RM.

Unless your name is Brian Siders or Chuck Vogelpohl. 

Jason

[thewickedtruth]

i can't answer for wicked, but here's my theory: speed is paramount, but a successful lift is a successful lift. the fast you can move the bar, the better, but you can't expect to hit a snap-fast 1RM.

pretty much yeah...I always try to get a lift as fast as I can.. but obviously the heavier you go the harder it is to move it. That's why you train for speed while at the same time training to handle progressively heavier weights. My speed days..even though ridiculously light, have done WONDERS for my training.

[thewickedtruth]

ME lowerbody

banded deads

here's a picture of the setup... it's the only way we could figure out how to set up bands for pulling without a band platform. That's a 45lb rated monster mini under there. Estimated additional weight at the bottom was about 60 and 100 at the top..but it felt like more. No way of testing it. The band was stretched roughly 7 and 1/2 to 8ft at the bottom.



135x3x1
315x3x1
500x1x1
585x1x1
635xmissed at the knees...
615xmissed again at the knees..
610xmissed again and pretty  much gave up the rest.. I was so  pissed at myself I had to leave on a good note. Ditched the bands gave 635 a go.
635x1x1 smoked and held at the top to punish the grip for 45 seconds.. felt like an eternity..and I loved it!


here's a video of where I'm missing my pulls as well.. looking to get an idea as to where I should make some changes to progress further.



still damn near stiff leg'd pulling.. 

pull throughs for 3 sets of 12

hamstring curls

pyramiding up for 3 sets of 20 doing cross fiber training..10 reps superslow and 10 reps fast.

[Overload]

My only suggestion is to go a bit LIGHTER!...lol

I know it sounds crazy but try doing the band pulls VERY explosive for 2 reps. 600-605ish

You are a silverback gorilla dude! Great numbers...

[Stubborn]

Nice vid!

I stall out at the same place when I throw the bands on. 

[thewickedtruth]

247lbs... after just watching my calories..and those extra cals being carbs HAHA

[thewickedtruth]

ME upper body from yesterday

2brd press

barx20x1
135x3x1
225x3x1
315x3x1
added 2brd
365x1x1
405x1x1
430xmissed at the usual sticking point
420x1x1 grinder but got it

floor press

135x4x1
225x4x1
315x4x1
405x2x1 and bombed the 3rd rep...

seated rows

wholestackx15x1 warmup
wholestack + a trainer x10x1  (275lb stack plus a 150lb trainer)
wholestack + a trainer x8x1
wholestack + a trainerx6x1 gas'd PICS INCLUDED!
wholestackx12x1



side laterals

30x4x1
40x4x1
50x4x1
60x4x1
70x4x1 sloppy but had a few good'ns in there


okay guys..all my bench specialists take a look at my log if you do't mind. Am I trying to handle 405 too much in my workouts and that's what's slowing down my progress? 420 isn't getting any easier and it's been a few weeks since I started moving it from time to time. Thoughts and Ideas?

[ripitupbaby]

hahaha LMAO at the trainer!!   

I'll leave the bench advice to the bench specialists out there
But are you periodizing your training now?  I can't seem to find any LIGHT bench weeks for you... you just did 405x3 with the 3 board for a PR in the bench workout before this last one.  When is the last time you actually went light for a week?  (speed work not included)

[thewickedtruth]

hahaha LMAO at the trainer!!   

I'll leave the bench advice to the bench specialists out there
But are you periodizing your training now?  I can't seem to find any LIGHT bench weeks for you... you just did 405x3 with the 3 board for a PR in the bench workout before this last one.  When is the last time you actually went light for a week?  (speed work not included)

that's for accessory work..not for straight benching but you're right..i need to have a light week week next week for sure.. i'm going to do a DE day sunday.. DELOAD next wednesday.. another mediocre day the sunday after then retest.

[ripitupbaby]

that's for accessory work..not for straight benching but you're right..i need to have a light week week next week for sure.. i'm going to do a DE day sunday.. DELOAD next wednesday.. another mediocre day the sunday after then retest.

Light means less than 400 pounds!  Don't make me kick your ass!   

[thewickedtruth]

Light means less than 400 pounds!  Don't make me kick your ass!   

oh i love foreplay! ya tease!

and yeah..i think when I start repping mid 300's with higher reps it'll make the heavier shit progress faster too.

[ripitupbaby]

oh i love foreplay! ya tease!

and yeah..i think when I start repping mid 300's with higher reps it'll make the heavier shit progress faster too.

Foreplay?!  Someone likes it rough!   

And yes, I am positive that some light work will make the heavier shit progress faster.   

[BFP]

ME lowerbody

banded deads




 

Wrap the bands around the lowest horizontal crossbar inder the supports the bar is resting on.  Feel free to double and quad them.

Jason

[Overload]

okay guys..all my bench specialists take a look at my log if you do't mind. Am I trying to handle 405 too much in my workouts and that's what's slowing down my progress? 420 isn't getting any easier and it's been a few weeks since I started moving it from time to time. Thoughts and Ideas?

Going TOO heavy my friend...too many missed lifts for my taste. i like to focus on making progress without missing a single at any point in my training. sure it happens, but try to focus on more smooth reps, instead of grinders...

Using your layout, i came up with this to help you...

Try this next ME day.

barx20x1
135x3x1
225x3x1
315x3x1
added 2brd
365x1x1
405x1x1
415x1x1
420x1x1


You seem to stall at 420, so let that be your final attempt. if you nail 420, wait until next ME to attempt 425.

of course this is only my opinion, just trying to help.

[thewickedtruth]

DE lower body from friday

box squats

135x10x1
225x10x1
315x10x2
315x20x1
225x20x1
135x20x1

just working on perfect form...

sldl's off plates

135x12x1
225x12x1
315x12x1


DE upper body from today

DE bench

barx20x1
155x3x9 juggling grips

inclines

135x10x1
225x10x1
315x2x5 doing fast doubles

bent over  barbell rows

135x8x1
225x8x1
315x8x1
365x8x1 all double overhand grip

front raises

50x10x1
60x10x1
70x10x1

face pulls for a straight set of 50

[BFP]

Could try it like this, or, instead of choking it around the base, attach both ends to the bar and merely wrap it under the crossbar

Jason

[thewickedtruth]

yesterday's ME lower body

pulls off a 5" box

135x3x1
315x3x1
500x1x1
585x1x1
635x1x1
645xmissed at the knees because I pretty much gave up. I'm still pulling up instead of back. I'm working on that.  15lb pr!

good mornings

135x10x1
225x10x1
315x10x1

leg press ( cross fiber development)

8platesx20x1  (10fast/10slow)
14platesx20x1 (same)
20platesx20x1 (same)

barbell curls (CFD)

barx20x1 (10slow/10fast)
135x8x3  (same)

hammer curls  (CFD)`

40lbsx10x1
50lbsx10x1
60lbsx10x1...all CFD

shrugs

135x12x1
315x12x1
500x12x1 all CFD
585x12x1
675x12x2
725x12x1

[BFP]

pulls off a 5"
645xmissed at the knees because I pretty much gave up. I'm still pulling up instead of back. I'm working on that.  15lb pr!

Im looking at your videos, and I might know your problem.  Look where your head is duringyour lifts.  Its down, or forward.  Get your head UP and BACK.  This should help with pulling back.  Body goes where the head leads it.  Remember that.

Jason

[thewickedtruth]

Im looking at your videos, and I might know your problem.  Look where your head is duringyour lifts.  Its down, or forward.  Get your head UP and BACK.  This should help with pulling back.  Body goes where the head leads it.  Remember that.

Jason

i teach that to EVERYONE but never follow it..this time however I DID look forward the whole time and it helped.

I do however have a problem.. when I sit back like I'm told to and let the weight keep me from falling over..my deadlift speed is HALF of what it is when I pull the way I do NOW.. should i keep working at sittin back or stick with what I'm doing and make SMALL changes?


weigh'd 244 this morning.. going to start carb cycling now to make 220's  3 days off carbs and 1 on to do it in two months.

[Overload]

I do however have a problem.. when I sit back like I'm told to and let the weight keep me from falling over..my deadlift speed is HALF of what it is when I pull the way I do NOW.. should i keep working at sittin back or stick with what I'm doing and make SMALL changes? 

How long have you been praticing it this way?

IME it takes about 3 months to get really explosive when sitting back like that. your body just isn't used to that angle. with your leg strength it should help you quite a bit.

in time you will get the explosiveness down and you should yank and drop the BB like a piston.

Hip position is EVERYTHING for the deadlift IMO. always sit back, set your hips, shoulders back, and head up BEFORE you pull.

You are much stronger than i have ever been in the DL, so take this for what it's worth...

Watch some of the olympic lifters do deadlifts, you will see EXACTLY what i'm talking about.

[Overload]

Watch how LOW he gets before he pulls...

Only men with really strong legs can do this, so you should be fine!

[ripitupbaby]

Watch how LOW he gets before he pulls...

Only men with really strong legs can do this, so you should be fine!

That was awesome!  I need to do a lot more of that with my deadlifting FOR SURE.