The WICKED truth about my training

[thewickedtruth]

DAYUM! missed a few days of posting!


the DE bench day on monday was an eye opener...

bench

barx20x1
135x20x1
205+110lbs of chain.. WAY too much
205x3x6 juggling grips

huge mistake.. no speed and i need to start making smarter choices in regards to this work period

1brd presses I need to get back on the foam and stop using the cage..it's going to get me hurt...

315x6x1
365x3x1
365x2x1
365x3x1
365x3x1
365x2x1 Four score and seven years ago I am the MAN because I swear and I want everyone to know how manly I am by using profanity.ed up..period.. I'm using too much weight I think on my brd work anyway..no matter what i'm thinking or feeling I should be using 315 and 350 from now on for higher reps and make my rest periods longer for sure. 365 and then having big bench days right after that with 405 being my current 1rm is just too damn much weight and is starting to show signs of overtraining..that's suicide especially while dieting.

chins with chains

bw+110lbsx4x4
bw+60lbsx8x3

super pullovers ss/w 32kg kb snatches

------------------------------------------------------------------------

lowerbody accessory

sled drag

6 plates for 400' for warmup
8plates for 100'
9plates for 100'
10plates for 100'

all forward and backwards drags.. and dear god the new sled holds so much more and 90more lbs total is KILLER on my quads! I coudln't even sit down on the shitter without having to use the handicap rails to get up!

reverse hyper ss/w GHR's with CHAINS for 3 sets each straight through
sick lower body day..


saturday i'm going for 6-10 reps with 7 hundo on the low handle trap bar

[thewickedtruth]

[thewickedtruth]

ME bench

banded bench press

barx20x1
135x20x1
225x3x1
315x3x1
added mini monster minis
315x1x1
345x1x1
365x1x1
385x1x1 10lb PR!!! and easy as shit
400xmissed... i got it off my chest no problem and missed it halfway up the press. The bands beat me on this one. Just wasn't fast enough off the bottom. I DID however do everything right every press. Hit exactly where I wanted, wasn't too slow, and came up to meet the bar and not collapse! VERY happy with today

225x20x1  another REP PR!!! and it was EASY! 

sled work

walk face pulls, front raises, and h-rolls

lat pulldowns

still been running results and replaced maximus with opticen and the weight is just melting off me with no problems thus far... Here's to a great 09 season!

[thewickedtruth]

me lifting the metroflex inch with no tilt for a rep at the metroplex mayhem grip contest this past weekend..

[QuakerOats]

me lifting the metroflex inch with no tilt for a rep at the metroplex mayhem grip contest this past weekend..

vid is coming up as "no longer available" for me.

[thewickedtruth]

try again

[QuakerOats]

try again

nah same shit, did you deadlift it or clean it?

[thewickedtruth]

nah same shit, did you deadlift it or clean it?

pull it....next time im gonna clean it

[QuakerOats]

pull it....next time im gonna clean it

your grip strength is getting pretty crazy man, you gonna have a go at the COC#4 soon?

[thewickedtruth]

your grip strength is getting pretty crazy man, you gonna have a go at the COC#4 soon?

that's me crushing the coc 3... i sank it in and slowly closed it to make sure it was on camera and overcrushed the handles.  I can't close the 3.5 this way but if you put it in a choker as if it was already "set" (apparently there's a technique)  i can't mash it no problem..but as far as a 4 goes.. i can't even budge it.

[Zach Trowbridge]

your grip strength is getting pretty crazy man, you gonna have a go at the COC#4 soon?

Have there been any more guys who have closed it?  Last I remember there's only been one.

[ripitupbaby]

Wow wicked....impressive!  I think I'd have to get a hold of one of these things myself to really understand how impressive that is!

[QuakerOats]

Have there been any more guys who have closed it?  Last I remember there's only been one.

Joe Kinney and Magnus Samuelsson are the only two that i know of, there may be more, check the list on www.ironmind.com

[QuakerOats]

correction, 5 guys have officially closed it, add Nathan Holle, Tommy Heslep and David Morton to the two i listed above.

[chaos]

Good lift on the DB Ryan, can't wait to see you clean it, looks like you'll have no problem.

[thewickedtruth]

one of the guys i train with, paul knight, closed it the other day no problem and there's more than that's actually on the list that closed it. The only reason why there are so few on the actual IM list is that you have to send off and have an IM official see you do it. Video's don't apply to the IM cert to my knowledge.

yesterday was fast and easy.. and as far as over estimating myself i definately did it with the low handle trap bar. This is MUCH more like the barbell deadlift on the low handles and that few extra inches really made me get low and force myself to pull hard...

trap bar deads with the low handle

barx6x1
175x6x1
355x6x1
535x6x1
625x6x1  rep PR and damn harder than i thought it would be...

so my current goal of 700 for 6 is going to take a back burner position HAHA I now have a new found respect for those that have pulled 8 hundo from the bottom position. I love the trap bar though and feel it is one of the best if not THE best supplemental exercise for the deadlift. My quads, hips, and glutes are killing me after this but I don't feel a damn thing after heavy barbell deads so I know this will definately help me attack my weaker points as well as my weaker muscle groups keeping it in my rotation.

[thewickedtruth]

DE bench day..

a little better

I'm just going to be working straight weight rotations from now on.. period and going back to teh 9 total set game plan.

bench
barx20x1
135x20x1
205x3x9 juggling grips

2 brd press with close grip

315x8x1
365x5x1..impressive but I need to only use my comp grip... shoulder noticed these


jm presses

135 for 3 sets of 10

chins/reverse band pull downs/standing h-rolls.. 4 total sets for one giant set straight through.

[thewickedtruth]

lil gripping update..

i think that making an attempt to bend a nail at the grip meet royally screwed up my left hand. It physically hurts to attempt any kind of gripper. I'm not sure if i stressed, broke, or pop'd something but it's bugging me and not getting better. It doesn't hurt doing anything BUT grippers but it still bugs me.. as far as my right hand goes. Tonight was the first night in awhile that I picked up my hg 300 (rated harder than a coc#3) and smashed the hell out of it. I've gotten 3 sets of 4 reps out of it thus far.. my goal is to end up on the coc #4 listing and i've been working on my gripper set too to get my hand positioning perfect.

for those that love to lift.. training your grip pays dividends all over the place.. not just doing grip feats

[Stubborn]

I tried the GNC Grip Gauntlet and lost miserably. The blob is simply unattainable for me....ever. I got the new RT with 167lbs but lost it at lockout. Crushed the 2.5 COC just fine after a warmup though. My buddy did all the lifts no problem and they gave him like $200 in supplements!   

[thewickedtruth]

I tried the GNC Grip Gauntlet and lost miserably. The blob is simply unattainable for me....ever. I got the new RT with 167lbs but lost it at lockout. Crushed the 2.5 COC just fine after a warmup though. My buddy did all the lifts no problem and they gave him like $200 in supplements!   

hey you know wade is pulling 187 on the new RT? I got one on order.. my group says i can smoke that no problem with what I did on the fbbc crusher.. so we'll see. Yeah blobs are my fuck all.. whenever I try them i either get it or fail  miserably. There's no consistency with them. 167 on the new RT is SICK!

[Zach Trowbridge]

for those that love to lift.. training your grip pays dividends all over the place.. not just doing grip feats

True.  I used to be a puss and use straps for anything over 225.  Now my lifts are heavier and I don't kill 5 minutes losing my position and strapping the bar up.

[thewickedtruth]

8 plate sled drag supersetted with 135lb walking barbell lunges

400' on the sled
400' feet of lunging...

3 sets of heavy reverse hypers


and i just fell getting out of my truck.. my legs are trashed.

[The BEAST]

I really liked your videos...I am sorry about your hand though.  I am assuming you are right handed so you are still able to take care of business.

[thewickedtruth]

I really liked your videos...I am sorry about your hand though.  I am assuming you are right handed so you are still able to take care of business.

thanks lil girl.. and yes.. hahaha the right hand of god is still fully functional..

[thewickedtruth]

today's repeated effort day..


bench

barx20x1
135x20x1
225x5x1
315x5x1
340x5x1
340x5x1
340x5x1
340x4x1+1.. BADLY misgrooved the last one but immediately reracked and smoked it faster than all the other ones prior! Good day and rep pr's all over the place.. To jump right into 340 and hit 4 sets of 5 no problem makes me happy!


chins super-setted with pressdowns

bwx20x1
bw+140lbs of chain x3x3
bwx20x1

3 sets of 20 rep pressdowns


I'm pretty much pissed the hell off at myself!    Shoulder has been bothering me and i know i need to reassess and i have been but not the way I should be. I've been training 2brd presses super heavy... way too heavy infact. I've noticed that all my numbers keep going up but that one exercise AND that it's getting harder and harder to do RE and ME work during hte week. The reason has been that I'm training TOO heavy all the time. I'm using 90% (365) to failure on brd presses EVERY WEEK and wondering why i'm showing signs of over training.. DUH! I'm working in the 90% range then a few days later 80% or 100% WEEKLY.. dumb move on my part. NOW things have changed. I'm going to be doing speed work like i should've been doing all along as usual but iwth more sets and heavy jm presses instead of board work.. i've got to back off and now I know where I need to make the adjustment.