Author Topic: The WICKED truth about my training (Read 368461 times)

Overload · « **Reply #1450 on:** November 04, 2008, 10:38:35 AM »

Looking like a tank bro, good work!

thewickedtruth · « **Reply #1451 on:** November 04, 2008, 12:47:01 PM »

haha thanks man! I'm starting to get that "fat" look instead of just thick..so things are SLOWLY changing! More along the lines of what I eat and when I eat it instead of major changes right now.

ME lower body

deads from pin#4 (4in. off the ground)

135x10x1
315x3x1
500x3x1
585x1x1
675x1x2 SMOKED THEM BOTH! Slow and easy and a comfortable start! Haven't handled 675 like this in awhile.. it was a nice feeling! The first one especially felt gooooooooooooood.

stripped down to 585 and added 60lbs of chainx1x1 easy single
tried to pull a naked 585 again but I was gas'd so I called it a day on the deads

reverse hypers

4 sets

kettle bell swing thrus

45k for 2 1 minute sets

thewickedtruth · « **Reply #1452 on:** November 06, 2008, 01:39:57 PM »

BADASS UPPER BODY DAY!

bench with chains

barx20x1
135x20x1
225x3x1
275x3x1
added 60lbs of chains (30lbs at the bottom and 60lbs at the top)
275x1x1
315x1x1 FAST!
340x1x1 EASY SINGLE! 370/400! and blew right through it! pr!!! My goal was 335 and as quick at 315 went I decided to hit 340 instead. Next time I max this in a few weeks, I'll be doing 345!
225x20x1 GETTING EASIER AND EASIER!
225x10x1 gas'd...

noticed two things today! My form is getting better and better and my grip is still adapting. The one I've been loving lately is too wide and has my shoulder talking. I brought it in one finger and it felts STRONG and FAST today which is what I'm looking for! Too, I need to still work on not going completely all out. 225 for 10 after 225 for 20 on a cool down to flush blood into the working area to start the healing process faster ontop of doing a little endurance is DUMB! 225 for 20 AND THAT'S IT FROM NOW ON!

super pullovers supersetted with chins with chains

3 sets of 12 ss/w 3 sets of 6

tricep and delt work

really putting alot of emphasis on my delts. They're obviously alot weaker than my other muscle groups so they need to start taking priority. My lockouts are strong..i need to get the weight off my chest easier and that's where my delts come into play more so.

GOOD DAY TODAY!

BFP · « **Reply #1453 on:** November 06, 2008, 02:17:23 PM »

Quote from: thewickedtruth on November 06, 2008, 01:39:57 PM

BADASS UPPER BODY DAY!

bench with chains

barx20x1
135x20x1
225x3x1
275x3x1
added 60lbs of chains (30lbs at the bottom and 60lbs at the top)
275x1x1
315x1x1 FAST!
340x1x1 EASY SINGLE! 370/400! and blew right through it! pr!!! My goal was 335 and as quick at 315 went I decided to hit 340 instead. Next time I max this in a few weeks, I'll be doing 345!
225x20x1 GETTING EASIER AND EASIER!
225x10x1 gas'd...

noticed two things today! My form is getting better and better and my grip is still adapting. The one I've been loving lately is too wide and has my shoulder talking. I brought it in one finger and it felts STRONG and FAST today which is what I'm looking for! Too, I need to still work on not going completely all out. 225 for 10 after 225 for 20 on a cool down to flush blood into the working area to start the healing process faster ontop of doing a little endurance is DUMB! 225 for 20 AND THAT'S IT FROM NOW ON!

super pullovers supersetted with chins with chains

3 sets of 12 ss/w 3 sets of 6

tricep and delt work

really putting alot of emphasis on my delts. They're obviously alot weaker than my other muscle groups so they need to start taking priority. My lockouts are strong..i need to get the weight off my chest easier and that's where my delts come into play more so.

GOOD DAY TODAY!

Pussy. Good call on the speed singles, especially as bad as your form is(was?). Singles let you do it right, and wont reinforce bad form. I say bad form because I havent seen you BP in a while. Pussy!

Jason

thewickedtruth · « **Reply #1454 on:** November 06, 2008, 08:43:30 PM »

i also haven't seen your bitch grip give out on 700 in awhile pulling either...

touche!

HAHA

yeah no shit.. and I'm learning to really squeeze my lats at the bottom thanks to the atlarge nutrition video that vincent dizenzo did with reverse band pulldowns!

QuakerOats · « **Reply #1455 on:** November 07, 2008, 07:18:55 PM »

Vincent is a beast, there a clip of him somewhere standing pressing 400 pounds off a set of contest squat stands.

BFP · « **Reply #1456 on:** November 07, 2008, 08:56:15 PM »

Quote from: QuakerOats on November 07, 2008, 07:18:55 PM

Vincent is a beast, there a clip of him somewhere standing pressing 400 pounds off a set of contest squat stands.

At the NERB I think. Craziest thing about him is that he is a special education teacher.

Jason

thewickedtruth · « **Reply #1457 on:** November 08, 2008, 02:02:54 PM »

that's him! big vinnie is a fantastic guy all around!

todays lower body accessory

1 leg'd reverse hypers

25x15x2
50x15x2

sled drag

forward and backward 100' with 5 plates
forward and backward 100' with 6 plates
forward and backward 100' with 8 plates twice... 8 plates plus the sled for 400 total feet... PR!!!

dimmel deads

225x30x2

thewickedtruth · « **Reply #1458 on:** November 08, 2008, 09:18:23 PM »

hahaha...my fatass pulling the sled!

thewickedtruth · « **Reply #1459 on:** November 12, 2008, 11:34:31 AM »

past two workouts!

mondays upper body work

de bench straight weight..

barx20x1
135x20x1
240x3x9 juggling grips

pin presses (3brd height)

225x5x1
275x5x1
315x5x1
365x4x1 +2....got a little loose and relaxed on the bottom of the 4th one so I lost my arch and tightness.. reset and immediately got two more! Starting to see old numbers again and I'm psyched!

overhead cambered bar extensions

75x20x1
135x8x5 with elbows locked in place.. my triceps are still singing after this one! felt great!

side laterals ss/w plate halos ss/w kettle bell hammer holds

40lbsx6 then to 45lb plates for 1 minutes then holds to failure!

missed back work due to time so I came home and did wide grip chins from my awning above the back patio.. 15 sets of 6 with bodyweight.

........................ ........................ ........................ ......

todays lowerbody accessory

MEDLEY!!!!!!!!!!!!!!!!!!!!!rarwrOMGMOANSTERUSrex!!!

250lb farmers handles for 200'
250lb implement carry for 200'
300lb sled drag for 200'

done 3 times.....loading and unloading all the equipment was my warmup and cooldown!

reverse hyper

3 sets of 15 for rehab...lowerback has been talking lately.

I've been really recovering well lately. I've doubled up on my ETS to help keep the doms away and it seems to be working. That extra scoop of results in the morning along with the two before each workout is paying dividends as well. I couldn't be happier! The only thing lately is my lowerback is taking a beating.. just a little tightness on my right side so i'll be monitoring that. Seems I'm making FAST progress and I'm not letting my body rest enough..time to turn it down a notch! For those interested too.. Atlarge nutrition is having a holiday sale until the 16th of november! "turkey" is the promo code and it came be stacked with other promo codes for an even bigger discount! Definately worth a try!

thewickedtruth · « **Reply #1460 on:** November 13, 2008, 12:31:13 PM »

upper body!

bench

barx20x1
135x10x1
225x10x1
315x5x6 JUST GROOVING IT TODAY!!!
135x20x1

reverse band pulldowns

4 sets of 12

super pullovers

4 sets of 12

power cleans

135x6x1
185x2x2
200x2x1
250xmiss
250xsmoked PR!!!

IT WAS A GOOOOOOOOOOOOOO DAY TODAY!
225x6x1

Zach Trowbridge · « **Reply #1461 on:** November 13, 2008, 12:50:01 PM »

WTF is a super pullover? Does it require a cape?

thewickedtruth · « **Reply #1462 on:** November 13, 2008, 01:03:20 PM »

in my world.. yes

HAHA let me grab a vid!

Stubborn · « **Reply #1463 on:** November 14, 2008, 03:29:01 PM »

Its interesting, teh super pullover, but not really "super."

thewickedtruth · « **Reply #1464 on:** November 17, 2008, 09:38:01 PM »

imagine that lol

today's upperbody

bench with chains forgot it was supposed to be BANDED rotations.. I'll redo the weight next week.

barx20x1
135x20x1
added 120lbs of chains
135x3x1
180x3x9 juggling grips

2brd just messin around..
225x3x1
315x3x1
365x2x6 EASY DOUBLES! slow and smooth and controlled! I used my new wider grip today and have learned that I have to start doing jumpstretch band stretches for my pecs adn shoulders again. The narrower grip dind't really hurt me that bad but this wider stuff is going to make me have to stretch. I pushed it hard today but my left pec insertion point is VERY sore to the point where I'm skipping ME day this week on chest thursday and just doing accessory work. I'm trying to play everything smart now and not push it. It feels like I started to pull something and again this new grip is only a month or two into rotation and it's a whole HAND wider than my previous grip. It's getting strong FAST and the weight feels alot more stable and the groove is much more consistent. HOWEVER I need to slowly break it in.

overhead cambered bar extensions

4 sets

wide grip lat pulldowns

4 sets

neutral grip chins

6 sets

hammer strength lat pulldowns with pronated grip

3 sets

kettle bell work

all in all a good day.. but one to really learn from. I don't have any bruising or extreme pain in my left pec but when palpated the muscle belly is sore right where it meets the shoulder so taking some time and aggressive stretching should help this.

BFP · « **Reply #1465 on:** November 18, 2008, 03:52:57 PM »

Do you have a cable crossover machine at your gym? Do some high rep cable flyes on that dude. hit at least 30 reps. Dave Tate recommends it for active recovery and he has torn both of his pecs off. Twice, IIRC. It will flush the blood into the muscle, but not be so heavy as to aggravate the area that hurts, or injure it by over stretching.

Jason

thewickedtruth · « **Reply #1466 on:** November 18, 2008, 10:19:00 PM »

actually funny you said that shit.. last night and today before i ever read your entry I've done some mini band and super light machine flyes and i feel fantastic!

2 times each side? DAMN MAN!

thewickedtruth · « **Reply #1467 on:** November 19, 2008, 12:45:42 PM »

pain is completely gone today..did alot of presses with the bar, some super light flyes, and some jumpstretch band stretches. What i thought was a tear was actually a new stretch mark.. go figure. Nice fresh red one following along right where the old one was and where i was sore. Figures. I'm still debating on tomorrow. I might bench depending on how I feel but it's up in the air. Today was more or less a GPP day.

GPP work!

naked prowler 300'
6plate forward and backward drag 300'
40k double kettle bell walks 2 trips 600'

prowler + 2 plates 300'
6 plate forward and backward drag 300'
40k double kettle bell swing walks 300'

prowler + 4 plates .......didn't budge. My shoes are slicker than shit out a duck's ass so I couldn't even get it started without spinning my wheels.
6 plate forward and backward drag 300'
40k kettle bell work

6 deads
6 highpulls
6 cleans
6 clean and presses
6 squat clean and presses
6 swings
6 swinging highpulls
6 swing cleans
6 swing clean and press

I want a 40k kettle bell for the house!

thewickedtruth · « **Reply #1468 on:** November 20, 2008, 12:50:34 PM »

HUGE bench day!!!

warmed the shoulder up really well with bands and stretching.. there has been zero pain since the day of the incident and i plan on keeping it that way! I love the new grip and I want to be able to physically maintain it!

banded bench press

barx20x1
135x20x1
225x3x1
275x1x1
315x1x1
added monster mini bands (20lbs at the bottom and 40lbs at the top)
315x1x1
335x1x1 old PR and smoked it effortlessly
365x1x1 just as effortless as 335!!!
375x1x1 smooth as silk and fast!!! 40lb PR!!! New grip is getting just as strong and is strong all the way through the press where the old grip wasn't as much. ZERO pain and everything grooved perfectly! I decided to leave a little in the tank and just stick with my plan of not going to complete failure that's working well!

pec dec

4 sets of 20 with light weight to rehab the area and called it a day.. yesterday's kettle bell work has me feeling everything.

it was a gooooooooood day boys.. a good day

Took my maximus and results and hour before and hit the gym!

BFP · « **Reply #1469 on:** November 20, 2008, 12:55:56 PM »

Quote from: thewickedtruth on November 20, 2008, 12:50:34 PM

HUGE bench day!!!

warmed the shoulder up really well with bands and stretching.. there has been zero pain since the day of the incident and i plan on keeping it that way! I love the new grip and I want to be able to physically maintain it!

banded bench press

barx20x1
135x20x1
225x3x1
275x1x1
315x1x1
added monster mini bands (20lbs at the bottom and 40lbs at the top)
315x1x1
335x1x1 old PR and smoked it effortlessly
365x1x1 just as effortless as 335!!!
375x1x1 smooth as silk and fast!!! 40lb PR!!! New grip is getting just as strong and is strong all the way through the press where the old grip wasn't as much. ZERO pain and everything grooved perfectly! I decided to leave a little in the tank and just stick with my plan of not going to complete failure that's working well!

pec dec

4 sets of 20 with light weight to rehab the area and called it a day.. yesterday's kettle bell work has me feeling everything.

it was a gooooooooood day boys.. a good day Took my maximus and results and hour before and hit the gym!

Hey shill, howare you hooking the bands? Double looped right? I stll havent tried the maximus, but the results is good stuff.

Jason

thewickedtruth · « **Reply #1470 on:** November 20, 2008, 01:06:23 PM »

Quote from: Jason Pegg on November 20, 2008, 12:55:56 PM

Hey shill, howare you hooking the bands? Double looped right? I stll havent tried the maximus, but the results is good stuff.

Jason

look bitch..i don't have time for your sass today!

I wound them twice around the base of the cage and single looped them. Double looped would've cut me in half. That way I have tension through the entire press and there's no slack at the bottom. I've always done it this way. at the same distance from the top of my lockout, when i hang a weight from teh bands, 20lbs touches the same distance as my press. So I double that at the top and 10lbs sunk it down 2 feet which is right about where I am from the bottom of the press to the attachment.

thewickedtruth · « **Reply #1471 on:** November 22, 2008, 03:56:19 PM »

lower body accessory

deadlifts

135x20x1
315x12x1
500x12x2 effortless... I will make a video'd run at 500 for 20 in december!

zercher squats

135x6x1
225x6x1
315x6x1

MisterMagoo · « **Reply #1472 on:** November 22, 2008, 05:46:37 PM »

just so you know, if you hit 500x20, i'm going to crawl out of your computer screen and punch you in the balls as soon as you post the video.

thewickedtruth · « **Reply #1473 on:** November 23, 2008, 12:07:48 PM »

the way i feel today i'm not sure if i want to make a go of it lmao..

my entire posterior chain from my traps all the way down to my calves are sore as hell!

thewickedtruth · « **Reply #1474 on:** November 23, 2008, 05:44:46 PM »

Tornado ball work.. just got one of these today. 8lb'r to be exact..and have been running through a gaunlet of drills for my shoulders that I just happened to find while playing with it and my shoulders feel GREAT and my core is being worked ALOT! Shoulder rehab and workouts with this is SICK! I'll be posting a video soon with it.