Author Topic: The WICKED truth about my training (Read 368426 times)

Stubborn · « **Reply #1600 on:** February 06, 2009, 12:32:53 AM »

Thats why we keep logs man. Too much information for our tiny brains to retain.

The BEAST · « **Reply #1601 on:** February 06, 2009, 01:08:40 PM »

You just need someone to take care of you...

FOXTROT-1 · « **Reply #1602 on:** February 06, 2009, 01:31:27 PM »

Quote from: The BEAST on February 06, 2009, 01:08:40 PM

You just need someone to take care of you...

Don't get to excited wicked. she is real high maintenence.

thewickedtruth · « **Reply #1603 on:** February 07, 2009, 09:37:14 AM »

Quote from: The BEAST on February 06, 2009, 01:08:40 PM

You just need someone to take care of you...

hahaha... i'm an expensive habit lil girl..

thewickedtruth · « **Reply #1604 on:** February 07, 2009, 06:51:39 PM »

lower body accessory/rehab

one giant set straight through except to load the weights..

squats, good mornings, dimmel deads

135x20x3 of each
185x20x3 of each
225x20x3 of each

medicine ball plyos with a 14lb ball

10 box jumps
10 overhead squat jumps
10 overhead scissor lunges

3 times through straight through..

good workout and i'm not as sore as i was when i went in so mission accomplish!

The BEAST · « **Reply #1605 on:** February 08, 2009, 08:47:38 PM »

Quote from: thewickedtruth on February 07, 2009, 09:37:14 AM

hahaha... i'm an expensive habit lil girl..

how did you know I liked to be called lil??

thewickedtruth · « **Reply #1606 on:** February 09, 2009, 12:36:05 PM »

Quote from: The BEAST on February 08, 2009, 08:47:38 PM

how did you know I liked to be called lil??

call it a hunch.. since you're about the size of the meal i just had

speaking of lil...where's lori?

ripitupbaby · « **Reply #1607 on:** February 10, 2009, 04:04:33 AM »

Quote from: thewickedtruth on February 09, 2009, 12:36:05 PM

call it a hunch.. since you're about the size of the meal i just had

speaking of lil...where's lori?

(HEY wait a minute - I thought you were dieting?)

thewickedtruth · « **Reply #1608 on:** February 10, 2009, 02:28:24 PM »

Quote from: ripitupbaby on February 10, 2009, 04:04:33 AM

(HEY wait a minute - I thought you were dieting?)

i am! lmao.. i'm actually looking pretty damn good for a fatass! now if i could just nail that fake tan shit you guys do!

thewickedtruth · « **Reply #1609 on:** February 10, 2009, 02:30:20 PM »

DE bench from yesterday.. i took today off from lowerbody and will pick it up tomorrow..too much shit had to get done today.

bench straight weight 60% of 1rm
barx20x1
135x20x1
245x3x9
225x20x1

jm presses supersetted with bw chins

135x12x3 ss/w bwx20x3

easy day...this week i do an ME triple banded bench

Zach Trowbridge · « **Reply #1610 on:** February 10, 2009, 02:57:15 PM »

Quote from: thewickedtruth on February 10, 2009, 02:30:20 PM

DE bench from yesterday.. i took today off from lowerbody and will pick it up tomorrow..too much shit had to get done today.

bench straight weight 60% of 1rm
barx20x1
135x20x1
245x3x9
225x20x1

jm presses supersetted with bw chins

135x12x3 ss/w bwx20x3

easy day...this week i do an ME triple banded bench

Any reason for the high rep finishing set on bench?

thewickedtruth · « **Reply #1611 on:** February 10, 2009, 03:01:01 PM »

Quote from: Zach Trowbridge on February 10, 2009, 02:57:15 PM

Any reason for the high rep finishing set on bench?

two different forms of training..

the speed stuff produces alot of waste product but only works on my cns/pns recovery where rep outs force your muscles to become more efficient with oxygen, waste product removal, fueling, etc.... all the good things that go hand in hand with metabolic recovery that I don't get with speed work for triples or with ME work in general. Make sense?

thewickedtruth · « **Reply #1612 on:** February 10, 2009, 03:09:31 PM »

gripper work

closed the hg250 20 straight reps with the left and 30 with the right.. left had feels abit better today...even with a partial stress fracture in it.

Stubborn · « **Reply #1613 on:** February 10, 2009, 03:17:47 PM »

Quote from: thewickedtruth on February 10, 2009, 03:09:31 PM

gripper work

closed the hg250 20 straight reps with the left and 30 with the right.. left had feels abit better today...even with a partial stress fracture in it.

You're an asshole!

Zach Trowbridge · « **Reply #1614 on:** February 10, 2009, 04:37:37 PM »

Quote from: thewickedtruth on February 10, 2009, 03:01:01 PM

two different forms of training..

the speed stuff produces alot of waste product but only works on my cns/pns recovery where rep outs force your muscles to become more efficient with oxygen, waste product removal, fueling, etc.... all the good things that go hand in hand with metabolic recovery that I don't get with speed work for triples or with ME work in general. Make sense?

It does, I've heard both sides of the "low reps followed by a high rep set to finish" argument. Just haven't decided which side to pick yet. Louie's argument against it this weekend was "your body remembers the last thing it does" in terms of fast vs slow-twitch muscle adaptation, whereas your reasoning makes sense as well. I have no clue, really.

thewickedtruth · « **Reply #1615 on:** February 10, 2009, 08:19:44 PM »

Quote from: Zach Trowbridge on February 10, 2009, 04:37:37 PM

It does, I've heard both sides of the "low reps followed by a high rep set to finish" argument. Just haven't decided which side to pick yet. Louie's argument against it this weekend was "your body remembers the last thing it does" in terms of fast vs slow-twitch muscle adaptation, whereas your reasoning makes sense as well. I have no clue, really.

i'd not argue against louie..but your body remembers both.. and physiology argues the same.

thewickedtruth · « **Reply #1616 on:** February 12, 2009, 12:43:32 PM »

ME bench day

ME banded bench triple

barx20x1
135x20x1
225x3x1
275x3x1
315x3x1
added monster minis
315x3x1
340x3x1 5lb PR!!!
350x3x1 15lb PR!!! EASY PRESSES TOO! Grooved VERY well! STOOOOOOOOOOOKED LIKE A MUTHA FAWKA!
225x20x1

6 rep chins with 60lbs of chains ss/w 20 rep press downs for 3 sets then straight into 300' of walking sled raises with 2 and a quarter plates. Another PR there as well..

then got home and slammed the HG 350 10 reps easily.. and now i cant even get the fucker to parallel. WTF!

sick day!!!

Stubborn · « **Reply #1617 on:** February 12, 2009, 02:30:43 PM »

Quote from: thewickedtruth on February 12, 2009, 12:43:32 PM

then got home and slammed the HG 350 10 reps easily..

thewickedtruth · « **Reply #1618 on:** February 12, 2009, 08:35:57 PM »

Quote from: Lift4Size on February 12, 2009, 02:30:43 PM

dude.. i'm great a grip.. fucking hte only thing apparently

Zach Trowbridge · « **Reply #1619 on:** February 13, 2009, 11:31:06 AM »

If I ever need to loosen bolts and I don't have a wrench, I'm calling you.

thewickedtruth · « **Reply #1620 on:** February 14, 2009, 02:37:23 PM »

hips been bothering me all day.. but i pulled anyway..

reverse banded deads with mini bands

135x10x1
315x3x1
500x3x1
585x3x1
added minis...tension release mid shin
655x2x1 and missed the lockout on the 3rd...stupid hips...time to put in some hip time! They've always been a weak point and weak muscle group for me but not any longer!

alot of ballistic stretching and i've called it a day.. no accessory work.. my right hip is nagging at me and i've got the shakes from lack of proper eats today.

thewickedtruth · « **Reply #1621 on:** February 16, 2009, 10:57:17 PM »

DE bench day

55% of 1rm

barx20x1
135x20x1
225x3x9 all comp grip and they progressively got faster and faster..this has always been consistent which leads me to believe that i'm one of those people that needs to have more warmup sets in any heavy benching program to a point ofcourse to make sure all my "wiring" is hooked up before making a max attempt.

jm presses

135x12x1
155x6x4

chins and standing h-rolls

bwx30x1 and the girl video'n on her OWN phone had only 19 seconds per video allocated and I banged out my 30 before she said anything!!! I WAS PISSED because it was EFFORTLESS! The next set was 26 but she stopped recording at 25 and my biceps gas'd way before i could even get close to polishing 30. Next set was just of 20 10 minutes later just to get my 3rd set and get rid of the pump and called it a day with chins.. i'll get another video next week of 30 for sure.

standing h-rolls with 3 sets of 10 with 30lbs

video of the chins..............

The BEAST · « **Reply #1622 on:** February 16, 2009, 11:06:23 PM »

boo on your picture quality...I read you explanation but it is upsetting...

thewickedtruth · « **Reply #1623 on:** February 16, 2009, 11:24:17 PM »

Quote from: The BEAST on February 16, 2009, 11:06:23 PM

boo on your picture quality...I read you explanation but it is upsetting...

haha it's a CELL PHONE CAMERA! c'mon now!

ripitupbaby · « **Reply #1624 on:** February 17, 2009, 04:58:29 AM »

That's not gonna cut it for the pullup contest on the Powerlifting Board, honeybuns. Chin all the way up to bar level!!

That girl was doing some interesting counting... $:-\$