Author Topic: The WICKED truth about my training (Read 368470 times)

Overload · « **Reply #1200 on:** July 02, 2008, 01:42:43 PM »

Quote from: ripitupbaby on July 02, 2008, 01:22:36 PM

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

He is a MACHINE!

It takes a while to master that style, and most guys are not flexible enough to even do it, or they are TOO fat!...lol

It made a HUGE difference in my 1RM after about 6 months.

The best part is, it works better, the shorter you are!!!

Watch Ed Coan.

WJ_Harley · « **Reply #1201 on:** July 02, 2008, 04:34:13 PM »

Coan is a legend, IMO his 901 at 220 is the greatest deadlift ever.

BFP · « **Reply #1202 on:** July 02, 2008, 08:20:36 PM »

Quote from: WJ_Harley on July 02, 2008, 04:34:13 PM

Coan is a legend, IMO his 901 at 220 is the greatest deadlift ever.

Youre damn right. Was on one of those ultra stiff bars, not the deadlift bars of today.

Jason

thewickedtruth · « **Reply #1203 on:** July 03, 2008, 08:09:02 PM »

haha LOVE THOSE VIDEOS! i'll be practicing those pulls tomorrow. I can get low but it's ridiculously slow. I've been deadlifting the way i am current for two years now. SICK!

yesterday's deload session...

bench

135x10x1
225x10x1
315x7x1+3rp

dumbbell bench press

100'sx16x1
100x10x2

hs rows

pyramided up for 3 sets of 20 CFD

lat pulldowns

pyramided up for 3 sets of 20 CFD

dumbbell laterals

3 sets cfd

barbell overhead extensions

135x10x3

dumbbell extensions
3 sets cfd

thewickedtruth · « **Reply #1204 on:** July 08, 2008, 08:38:01 AM »

ME lower body

sumo pulls

135x3x1
315x3x1
500x1x1
585x1x1
610xmissed.. grip kept slipping because my hands were on the smooth. So I left with 585 which is around what I pulled last time sumo. What gives? Maybe I should pull sumo more often as an accessory movement to really build up that portion of the lift. I DID however make sure my head was up teh whole time every pull I made! getting better at it!

GHR

1....... PR! HA! I think once I really get these down, I'll start making even more progress.

laying hamstring curls

3sets pyramiding up (cfd)

shrugs

135x8x1
315x8x1
500x8x1
585x8x1
675x8x1
765x8x1
825x2x1.. and my back is killing me.. I need to get where I'm supporting more weight to get used to it.

so with that being said..weak ass sumo pull compared to my conventional and only able to do 1ghr tells me? hams and glutes are weak? LOL

Still cutting btw. Sitting at 243 right now. In a whole new weight class but I know I can make 220's by mid september. Maximus and results are REALLY helping me maintain my strength and make sure I can keep track of my carbs and cals easily during the day. So far so good! I retest my bench tomorrow. I hope it's at least the same as what it was before since this past cycle has been a huge mess. I'll settle for 420's this go around since I'm revamping my routine after this week.

tonymctones · « **Reply #1205 on:** July 08, 2008, 02:24:50 PM »

im not suprised you back hurts you almost lifting half a fukin ton you beast.

Overload · « **Reply #1206 on:** July 08, 2008, 02:46:03 PM »

Quote from: tonymctones on July 08, 2008, 02:24:50 PM

im not suprised you back hurts you almost lifting half a fukin ton you beast.

For real!

i used to power shrug 635 and it killed my back big time...i can't imagine 800+!

GHR - i hate those with a passion, but they work.

thewickedtruth · « **Reply #1207 on:** July 09, 2008, 08:06:49 AM »

well i might have picked it up but didn't do much with it. My back is so fucking strong it's retarded. I feel like new money today! And since it's been a week..today is max effort bench press day! WOO! I'm hoping to at least still be in teh 420's like I stated before but I'm worried after previous work I've done this cycle. I've got it all revamped and ready to go.

LOL I do feel a little sore..i take that back.. I grapped with a purple belt in bjj last night... though he was only 180lbs and my fat ass is mid 240's I got my ass handed to me. Within 45 seconds I had his back, hooks in, stretching him out and I torqued his nose pretty good turning his head over and it started to bleed pretty damn well so I turned him loose and apologized. We went at it for a second time.. things were going pretty much the same when he did this sick reversal and spun around with me still attached to his back and caught me with an elbow and pretty much relocated my damn nose into my cheek. 4 solid pops and it was back to normal.. the last pop and it looked like I got shot in the face! HAHA I haven't had my nose broke in awhile. I miss grappling but this is why I box. Some little shit can can really put it to ya if he knows what he's doing.

chris_mason · « **Reply #1208 on:** July 09, 2008, 09:34:10 PM »

Ryan, I have switched back to sumo as of late as well. I am using a mixed grip and actually added a belt in an attempt to protect my fucked up back. Lol, the first session felt totally alien but the 2nd was better and I expect to be back up to some serious weight in the next couple of weeks.

thewickedtruth · « **Reply #1209 on:** July 10, 2008, 07:14:44 AM »

Quote from: chris_mason on July 09, 2008, 09:34:10 PM

Ryan, I have switched back to sumo as of late as well. I am using a mixed grip and actually added a belt in an attempt to protect my fucked up back. Lol, the first session felt totally alien but the 2nd was better and I expect to be back up to some serious weight in the next couple of weeks.

HAHA it's so.. WEIRD! my feet span the bar or else I can't get the proper grip! The ROM is SO much shorter but it's all hips off the floor and I have WEAK hips! and yeah you better be wearing a belt! I have been not using mine up to 585 and then leaving it be.

thewickedtruth · « **Reply #1210 on:** July 10, 2008, 07:23:44 AM »

okay... yesterday was a kind of "come to jesus meeting" with my training. I'll explain why later.

ME bench

barx20x1
135x3x1
225x3x1
315x1x1
365x1x1
405xmiss... came down WAY too deep
405xmiss...when I drove my legs into the floor, it pushed me out the front of the bench from underneath the weight. Left elbow and bicep felt funny so I called it a day. The 365 felt difficult too.

close grip benchpress

135x8x1
225x8x1
315x8x1 woo! Felt good to do that in a straight set again...

bw pullups

wide gripx8x6x4...then neutral gripx7x7x6

side laterals

30x12x1
40x12x1
50x12x1 I don't knwo why but I enjoyed this higher rep stuff of late..

Okay looking back on my training..here have been the problems that attributed to this current situation...

1.inconsistent eating and training due to the new job as a PT. My meals are all over the place when I get them and it hasn't been pretty.

2. Working alot of 90%1rm when doing accessory work on the bench. I need to bakc off that and go back to rotating 10 rep, 6 rep, and 2 rep days

3. Not alot of full range work! I was doing HORRIBLE off my chest. I realized I've done nothing but 3brds and floor presses for my tricep work lately. I'm going back to doing full range close grips and inclines for my accessory work. I also need to go back to doing TRIPLES TO FAILURE BEFORE SINGLES on my ME days.

4. Not paying attention and benching with a CLOSE grip when maxing yesterday.

all in all this past bench cycle has been nothing but a cluster fuck and I've got to get it back together.

thewickedtruth · « **Reply #1211 on:** July 13, 2008, 05:05:31 PM »

TODAYS WORK! ...with an update on last week's fiasco of a bench press. I discovered that the bar I was using has rings set in 1" inside of the rings on the bar I typically use. So not only was I using a different bar but was doing a VERY close grip which would explain why my elbows were ridiculously tucked and I kept hitting low! Either way..it was a lesson learned and I STILL need to do work on my full range power!

todays DE day...

bench

barx20x1
135x3x1
225x3x1
315x3x1
335x3x1
365x3x1 effortless... I fixed my grip problem and they not only hit perfectly everytime but went up just as fast as my 225 set did on video! What I plan on doing is doing a DE triple day like this every other DE session for upper body while cycling out 135,155, and 185 for DE triples for speed due to how much I see it being done with alot of my benching buddies with big numbers. I was very pleased today. After figuring out the grip problem, the weight felt EASY! I could've gotten a few more reps with 365 but I called it a day. Also on these days, because I'm benching heavier weights for speed.. I'm doing bodyweight exercises for accessory work.

body weight dips3 sets to failure

body weight chins

5 sets to failure

side laterals
30x6x1
40x6x1
50x6x1
60x6x1

Overload · « **Reply #1212 on:** July 13, 2008, 07:18:32 PM »

Quote from: thewickedtruth on July 13, 2008, 05:05:31 PM

I discovered that the bar I was using has rings set in 1" inside of the rings on the bar I typically use. So not only was I using a different bar but was doing a VERY close grip which would explain why my elbows were ridiculously tucked and I kept hitting low! Either way..it was a lesson learned and I STILL need to do work on my full range power!

I keep a tape measure in my gym bag for this reason!

I'm serious, this has fucked me up several times at different gyms.

BFP · « **Reply #1213 on:** July 13, 2008, 07:34:52 PM »

Quote from: thewickedtruth on July 13, 2008, 05:05:31 PM

TODAYS WORK! ...with an update on last week's fiasco of a bench press. I discovered that the bar I was using has rings set in 1" inside of the rings on the bar I typically use. So not only was I using a different bar but was doing a VERY close grip which would explain why my elbows were ridiculously tucked and I kept hitting low! Either way..it was a lesson learned and I STILL need to do work on my full range power!

todays DE day...

bench

barx20x1
135x3x1
225x3x1
315x3x1
335x3x1
365x3x1 effortless... I fixed my grip problem and they not only hit perfectly everytime but went up just as fast as my 225 set did on video! What I plan on doing is doing a DE triple day like this every other DE session for upper body while cycling out 135,155, and 185 for DE triples for speed due to how much I see it being done with alot of my benching buddies with big numbers. I was very pleased today. After figuring out the grip problem, the weight felt EASY! I could've gotten a few more reps with 365 but I called it a day. Also on these days, because I'm benching heavier weights for speed.. I'm doing bodyweight exercises for accessory work.

body weight dips3 sets to failure

body weight chins

5 sets to failure

side laterals
30x6x1
40x6x1
50x6x1
60x6x1

Quote from: Overload on July 13, 2008, 07:18:32 PM

I keep a tape measure in my gym bag for this reason!

I'm serious, this has fucked me up several times at different gyms.

ahahahahaha eventually you two will hopefully have the pleasure of lifting in a gym where EVERYTHING is standardized and get out of those silly healthclubs.

Jason

thewickedtruth · « **Reply #1214 on:** July 14, 2008, 07:06:50 PM »

don't even get me started...

lower body..deload..and DAMN it was fun!

front squats

barx20x1
135x3x1
225x3x1
315x3x1
405x3x1 PRRRRRRRRRRRRRRRRR AND WITH NO BELT OR WRRRRRRRRRRRRRAPS! HAHAHAHA.... I went bananas..and every rep today was sa DOWN on a box for a good two count!
315x3x5
225x21x1 WOOOOOOOOOOOOOOOOOOOOOOO!!!

power squats

8platesx8x1
14platesx8x1
20plates and a trainerx8x1

laying leg curls

3 sets

today was a good day...

thewickedtruth · « **Reply #1215 on:** July 17, 2008, 09:29:20 PM »

rush..and worked 9 straight personal training hours and have only eaten twice...and it showed today..

ME upper body

inclines

barx20x1
135x3x1
225x3x1
315x2x1
335x1x1
365xmiss... damn.. after hurting my back last time I inclined, I'm gun shy

close grip bench press

135x6x1
225x6x1
315x6x1
345x3x1

nothing else..I had to do this work in 30 minutes due to the gym closing. I'll catch back up with it tomorrow.

thewickedtruth · « **Reply #1216 on:** July 20, 2008, 07:43:43 PM »

de upper body

speed bench

barx20x1
135x3x1
185x3x9 juggling grips

inclines

135x8x1
225x8x1
315x2x4

inclines goobered my s houlder..AGAIN.. so i'm thinking of not doing these for awhile. Second time I've gotten hurt doing them in a couple months span.

cs rows

2platesx6x1
4platesx6x1
6platesx6x1
5platesx6x2

pull ups for 3 sets

side laterals

35x10x1
45x10x1
55x10x1

the orange results is a nice change of pace from the cherry blast from ALN.. i really like how this stuff makes me feel. I'm starting to take my maximus shakes right after some of my meals to help get in a little extra since lately my diet has been lacking. Was a good day. I'm going to have to find other things to do with my training because inclines are going to come out for awhile..

Overload · « **Reply #1217 on:** July 21, 2008, 06:21:14 AM »

I haven't done an incline BB press in years, they always fucked up my shoulders.

thewickedtruth · « **Reply #1218 on:** July 22, 2008, 06:43:26 AM »

Quote from: Overload on July 21, 2008, 06:21:14 AM

I haven't done an incline BB press in years, they always fucked up my shoulders.

well I damn sure won't be for awhile..my shoulders are still hurting.

thewickedtruth · « **Reply #1219 on:** July 22, 2008, 06:45:23 AM »

monday's lowerbody work

front squats

135x6x1
225x6x1
315x6x1
365x6x1 pr!

good mornings

135x4x1
225x4x1
315x4x1
405x4x1
500x4x1

hamstring curls

3 sets pyramiding up

MisterMagoo · « **Reply #1220 on:** July 22, 2008, 09:54:53 AM »

excellent shit dude. love the squat/GM ratio!

thewickedtruth · « **Reply #1221 on:** July 22, 2008, 07:36:34 PM »

Quote from: MisterMagoo on July 22, 2008, 09:54:53 AM

excellent shit dude. love the squat/GM ratio!

haha those good mornings were all VERY deep and VERY solid..I was VERY pleased! HAHA and I think not pulling for another week or so will do me some good! Tomorrow I hit the ol' two board! I can't wait to max front squats again though.. I haven't touched this kind of weight with them in quite some time!

thewickedtruth · « **Reply #1222 on:** July 23, 2008, 06:35:19 PM »

well yesterday i hurt my bicep at teh elbow damn near having to pick someone up after they bombed a 405 squat and couldn't get back up...not only did ti seem the guy wanted me to lift it off of him without any effort on his part, he didn't even push on the way up... made me very mad bout it but i still bench pressed today. So after a shoulder problem sunday and an elbow problem yesterday I still benched...

2brd

barx20x1
135x3x1
225x3x1
added 2brd
315x1x1
365x1x1
405x1x1...super slow to make sure I grooved it right to redeem myself from two weeks ago. Elbow was throbbing pretty hard so I stopped there.

bench press with hanging plates (25's)
185x8x1
225x8x1
265x6x1 (315 total)...made things VERY slow and VERY hard but felt VERY good!

bent over barbell rows
135x10x1
225x10x1
315x10x1
405x6x1

face pulls for 3 sets

h-rolls

25x6x1
35x6x1
45x6x1
55x6x1 pr!

thewickedtruth · « **Reply #1223 on:** July 26, 2008, 03:39:52 PM »

friday's work..

banded front squats

barx10x1
135x2x1
added blue bands
135x2x4
205x2x4

all on a very low box...

speed pulls

135x3x1
added monster minis
135x1x1
225x1x1
315x1x8

hamstring curls and band good mornings with 2 blue bands

MisterMagoo · « **Reply #1224 on:** July 26, 2008, 04:14:53 PM »

y'know, i should start using bands. this log keeps reminding me that being a raw lifter is no excuse.