The WICKED truth about my training

[thewickedtruth]

Got your text about this as i was tearing out sheetrock at my aunts house.

635 is nuts!

I really need to get back in the gym...

no reason you couldn't have lifted! I moved furniture all morning before I went to the gym HAHA!

[Overload]

no reason you couldn't have lifted! I moved furniture all morning before I went to the gym HAHA!

I'm just not hardcore anymore!

I'm back on schedule today.

[thewickedtruth]

hard for us to have a getbig showdown if you don't get back into it brutha! HAHA

[thewickedtruth]

DE upper body

bench

barx20x1
135x10x1
added doubled monster minis
155x3x3 comp grip
155x3x3 close grip
155x3x3 wide grip

tate presses

60x6x1
80x6x1
110x10x2

barbell overhead extensions

barx20x1
135x8x2

chins with chains

6 sets of 6

lat pulldowns

225x10x4

standing push presses

135x3x1
185x3x1
225x3x3
225x5x1 STRONG all the way through! Getting back my strength on these FAST!

[thewickedtruth]

i wanted to point out that i recently have been taking extra results before training.. i started taking 4 scoops but noticed that I feel the same kind of effect (tingling, etc) with only 3 and am loving the difference. I'm not sure why i feel it more with 3 than two other than the fact that I'm taking more in per serving. I felt great on 2 scoops but 3 seems to have a "dulling" effect on any sort of fatigue during training.

I should've gone for 8 reps on the last set of push presses.. 

[Stubborn]

You tryin' to catch up to me in the OHP?

[thewickedtruth]

lower body conditioning


WEIGHT:135

10 squats
10 good mornings
10 front squats
10 box steps
10 behind the back squats (don't think I like these)
10 lunges
10 zercher squats
10 pulls off the step up box

one giant straight set... the behind the box squats were introduced to me THAT day and it seems to be just a behind the back deadlift..not thrilling

WEIGHT: 185  30 seconds rest between each set...

10 squats
10 good mornings
10 box steps
10 lunges
10 front squats
10 zercher squats
10 pulls off the box

WEIGHT: 225 30 seconds between sets

10 squats
10 good mornings
10 box steps
10 lunges
10 front squats
10 zercher squats
10 pulls off the box

struggled with the lunges and the front squats... the bar didnt' have any center knurling so the front squats kept slipping making it so much harder.  the lunges weren't as deep as the first two sets but form was good non the less.

Next week I'm doing 135,225, and 315 but 315 will only have a handful of exercises. I haven't puked and felt like this in forever.. my lowerbody was shaking for an hour after I was finished and the whole workout took me roughly 45 minutes. I did a version of this last week but wanted to do something abit more.. I think I found that "abit more" something. DEFINATELY worth a try.. it's not alot of weight but it'll feel like a fucking bus halfway through the work.

[Overload]

Behind the back squat = BB Hack Squat!

They kick ass!

Interesting layout, looks like a heart attack waiting to happen!

[thewickedtruth]

Behind the back squat = BB Hack Squat!

They kick ass!

Interesting layout, looks like a heart attack waiting to happen!

HAHA is that what that is?  I'm not sure what to think of them.. but yeah it was a kickass workout! Not heavy weight but a shitload of work! You should try it gramps! 

[thewickedtruth]

ME upper body

bench

barx20x1
135x10x1
225x3x1
315x3x1
345x2x4  without alot of rest or having to rerack each rep.. felt good today and built alot of confidence.

closed grip bench

135x6x1
225x6x1
315x6x1
225x6x1
135x6x1

tate presses

40x10x1
60x10x1
80x10x1
100x10x1
110x10x1

chins with chains

6 sets of 6

dumbbell rows

4 sets of 10

lat pulldowns

3 sets of 15

barbell front raises SS/W upright rows

barx20x1
95x6x1
135x6x1

reverse pec-dec

3 sets of 10


I honeslty think I did TOO much work today. I'm going to move the closed grip benches to DE days and have the barbell extensions and something else in on ME days.

[thewickedtruth]

lower body work

deads off pin #2

135x6x1
315x6x1
500x6x1
585x6x1 big confidence booster.. paused every rep and they felt solid!

GHR's

bwx10
50lb vest x6x4

farmers walks

90lbs x 2 180' trips
180lbs x 2 180' trips with straps since my hands were dying by then...

sled drag

12 trips with 5 plates running both directions for 180'

[thewickedtruth]

DE upper body

bench with doubled minis

barx20x1
135x10x1
added minis
170x3x8

close grip bench

135x6x1
225x6x1
315x6x2


pressdowns

3 sets

chins with weight vest

4 sets of 8 PR!

reverse band pull downs

4 sets of 10

lat pulldowns

3 sets of 10

push presses

135x6x1
185x6x1
225x6x1
245x1x1
225x6x1

all locked out...all the way pr's today!  I noticed too when I tighten up my back and shoulders..not just push my upper back into the bench but FLEX my back and arch up HARD the weight FLYS. I'd say my speed has gone up significantly this way. Right off the bat I started to rerack and do the lift over everytime I relaxed. When I stayed tight the presses were awesome! When I relaxed any and collapsed they sucked. LEARNED SOMETHING NEW TODAY!

[thewickedtruth]

Raw squatting! 

135x6x1
225x6x1
315x6x1
405x2x1
500x4x1
545x2x1 to parallel
405x2x1
315x6x1
225x10x1
135x20x1

and that's it.. the rest of the week I'm taking it easy for my lower body. Back has taken a beating from squatting DEEP with everything but 500+ which I took the parallel COMPLETELY RAW! HAHA It actually felt EASIER than I thought it would. No pulling until next saturday.  The next two lower body sessions are going to be just GPP and low back work. AWESOME day since I haven't handled anything over 500 in quite some time. I wanted to keep going with 500 but felt that since I hit it so easily I should try and take a look at 545 again to see how it felt. I stayed nice and tight and focusd on really squeezing my abs. All the GPP stuff, sled draggin, barbell conditioning, squatting REALLY deep, etc has really helped me out at parallel to drive through the bottom portion of the lift. EVERYTHING is going up. My recovery is going through the roof and I'm not even on anything. I'm taking the extra doses of RESULTS from atlarge nutrition and that's the only thing that's really changed. I'm still taking ETS, Nitrean, and Maximus.  I can't WAIT to see what My numbers look like come the new year. If I can REALLY beef up my lower back I know I'll have an awesome pull come spring time.

[Zach Trowbridge]

Good job man.  545 is a hell of a completely raw squat.  I expect to see 600+ by New Year's. 

[QuakerOats]

damn dude you must look like a huge ripped up monster using all those supplements, you should post a recent picture.

[thewickedtruth]

damn dude you must look like a huge ripped up monster using all those supplements, you should post a recent picture.

Dude where the hell you been?!    HAHA not ripped...just big with my 50% BF! 

[thewickedtruth]

Good job man.  545 is a hell of a completely raw squat.  I expect to see 600+ by New Year's. 

Dude I'm not sure by new years but I'd like to see 585 by then! I don't even heavy squat but once a month or more. HAHA it felt heavy as piss! I kept telling myself stay tight and not lean over..seemed to pay off tell. You'll probably end up with a 600lb squat before I do again.. I've done 635 before but I still feel like I cut it high.. I HATE squatting so I only do it every so often. MAybe ol' quaker can hook us up with some serious squatting prowess! 

[Zach Trowbridge]

Dude I'm not sure by new years but I'd like to see 585 by then! I don't even heavy squat but once a month or more. HAHA it felt heavy as piss! I kept telling myself stay tight and not lean over..seemed to pay off tell. You'll probably end up with a 300lb squat before I do again.. I've done 635 before but I still feel like I cut it high.. I HATE squatting so I only do it every so often. MAybe ol' quaker can hook us up with some serious squatting prowess! 

Fixed.

[QuakerOats]

Dude I'm not sure by new years but I'd like to see 585 by then! I don't even heavy squat but once a month or more. HAHA it felt heavy as piss! I kept telling myself stay tight and not lean over..seemed to pay off tell. You'll probably end up with a 600lb squat before I do again.. I've done 635 before but I still feel like I cut it high.. I HATE squatting so I only do it every so often. MAybe ol' quaker can hook us up with some serious squatting prowess! 

hahahhaa, dude i'm just being honest, for all the effort you put in, supps you take and juice you take off and on you look like an average dude.

[Overload]

hahahhaa, dude i'm just being honest, for all the effort you put in, supps you take and juice you take off and on you look like an average dude.

Average?

He's a fucking tank.

I'm sure Dennis Cieri is a twink to you.

[thewickedtruth]

hahahhaa, dude i'm just being honest, for all the effort you put in, supps you take and juice you take off and on you look like an average dude.

average compared to what? other serious powerlifters or the other 98% of getbig and gym goers in general?!

lol speaking of dennis cieri...that guy is a BIG 198!

[thewickedtruth]

Today's ME upper body

max floor press for a set of 5

135x6x1
225x6x1
315x5x1
365x5x1...not a straight set. I'm working VERY hard on staying tight and flexing my back throughout the movement so to engrain this into my being, Everytime I relax at the bottom which is where it always happens, I rerack and reset and do it again. I noticed too that I go very LOW on my floor presses towards my stomach and have to focus on getting it where my bench is supposed to land. When I do that the weight moves easily. I THINK this is a PR but I'm not sure. It still felt good to be under something heavier than the usual but a floor press is still a few inches off my chest. Next week I'm going to go for a max double then deload for two workouts.  The plan is to attack an exercise for a set of 5 and a double then deload and do another exercise. Also... during this little routine, I'm going to keep hitting a particular weight UNTIL I can get it for a straight set so next time I do floor press for a max set of 5 I'm going to get after 365 again and again until I get 5 straight with it. I also have to move the weight FASTER! My eccentric is slow as christmas. I counted and it took 5 seconds to get down to the floor with it. THat's ridiculous. My confidence is going back up though for sure.

Tate presses

60x6x1
80x6x1
100x6x1
120x6x2 PR!

barbell overhead extensions

barx20x1
95x10x1
135x10x1
160x6x1

weighted chins

4 sets of 8
1 set of 5

total weight vest rep chin PR today!


dumbbell rows

125'sx20x3

upright rows

135x6x1
155x6x1
185x6x1

Good day today. I was atleast able to get 365 for a triple on teh floor press before I relaxed. STaying tight is VERY tiring.

[thewickedtruth]

lower body accessory

6 Sets of reverse hypers

150' sled drags

4 plates
5 plates
7 plates
8 plates PR

Short and sweet.. preparing for war next saturday on the deadlift

[thewickedtruth]

STRENGTH CHALLENGE/STRONGMAN EVENT OCTOBER 26TH!!!

my training will continue as planned and will just work this event into it.. there's alot of lower body stuff going down for the events that I tend to do on my lowerbody accessory day that is saturday anyway so no worries there. I will not do any serious bench work the week prior though due to a push pressing event that I would like to take first place in since I've been a bitch when it comes to push pressing. Tomorrow I'm going to shoot for 225 for 10 reps on the push press and try to continue with this trend. After demolitioning every set and rep scheme I've set forth with this weight, I want to push it hard and have a go at 10 reps. I know this isn't a big deal for some but, to me, it will be a big deal. Due to this, there will be no close grip heavy benching tomorrow for tricep accessory, just overhead barbell extensions and pressdowns. Looks like I'll be competing with the heavy weights so there will be no need to worry about cutting, etc.

[Zach Trowbridge]

Good luck on the comp, I'm sure you'll kick some ass.