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

thewickedtruth · « **Reply #1750 on:** August 05, 2009, 11:43:46 AM »

kettlebell/cardio conditioning

50KG kettlebell...but weighs 115-120 depending on the scale..never 110lbs. Odd...

30 total minutes of working with it/602 total calories burned with an avg heart rate of 153bpm

deadlifts
high pulls
cleans
CNPs
swings
juggling

wow....my grip and forearms are feeling it too! Going to hopefully make a big difference in the coming months.

Stubborn · « **Reply #1751 on:** August 05, 2009, 04:15:53 PM »

Its not 50kg's then is it?!?!

I ought to knock the dust off my 106lb kettlebell. $:-\$

thewickedtruth · « **Reply #1752 on:** August 05, 2009, 08:14:43 PM »

it's stamped 50kg..weird huh

HAHA yeah you should man kettle bells are vicious and you'll definately feel solid while working on it bro!

thewickedtruth · « **Reply #1753 on:** August 07, 2009, 01:18:26 PM »

squats

135x3x3
185x3x3
225x3x1
275x3x1
315x3x1
365x3x1
405x6x1
405x6x1

with jump rope between each set for 3 minutes... good workout today.. felt good from start to finish and squatting was solid.

thewickedtruth · « **Reply #1754 on:** August 08, 2009, 01:45:18 PM »

new rolling thunder handle chins..

All within a little circuit I did for 40 minutes straight through and no regripping on the RT chins.. just clamped down and went at it! Hitting 18 now before my grip fails and I move to the next exercise.

bwx18x1 then 3 minutes of jump rope pinch block rowsx20x1 then 3 mins on the tread mill

................times 4/ avg HR of 152/ 1090 cals burned.

thewickedtruth · « **Reply #1755 on:** August 10, 2009, 10:07:49 PM »

benching was weak today but didn't get a chance to eat enough or take results..which had me worn out after a days worth of work but still made it happen..

the APT 2x wraps are incredible! LOVE'EM!

bench work

135x3x2
185x3x2
225x3x1
275x3x1
325x3x1
345x3x1
365x5x1...wanted 6... will get it next month.
245x20x1

hoping for a 385 double or triple next week.... would be a solid month's worth of gains thus far.

thewickedtruth · « **Reply #1756 on:** August 11, 2009, 08:00:18 PM »

bench accessory circuit 1

jumprope for a few minutes...20 bodyweight RT chins...16 reps with 50lb front raises...30 rt seated rows with 100lbs...30 overhead tricep extensions with 75lbs...jump rope for a few minutes

bench accessory circuit 2

jump rope for a few minutes...20 bodyweight RT chins...14 reps with 60lb front raises...25 seated RT rows with 150lbs...25 overhead tricep extensions with 125lbs...jump rope for a few minutes

bench accessory circuit 3

jump rope for a few minutes...15 bodyweight RT chins (forearms fried by now)...10 reps with 70lbs on dumbbell front raises...20 seated RT rows with 200lbs...30lb dumbell overhead extensions for 40 reps each arm...jump rope for a few minutes

1hr 3mins work/1256 cals burned

BODYWEIGHT 268.6 WOW!!! going UP instead of down! Loaded up with 3 scoops results and slapped down some MAXIMUS post workout. THANK GOD! I missed this stuff.

Stubborn · « **Reply #1757 on:** August 11, 2009, 09:23:30 PM »

Quote from: thewickedtruth on August 11, 2009, 08:00:18 PM

bench accessory circuit 1

jumprope for a few minutes...20 bodyweight RT chins...16 reps with 50lb front raises...30 rt seated rows with 100lbs...30 overhead tricep extensions with 75lbs...jump rope for a few minutes

bench accessory circuit 2

jump rope for a few minutes...20 bodyweight RT chins...14 reps with 60lb front raises...25 seated RT rows with 150lbs...25 overhead tricep extensions with 125lbs...jump rope for a few minutes

bench accessory circuit 3

jump rope for a few minutes...15 bodyweight RT chins (forearms fried by now)...10 reps with 70lbs on dumbbell front raises...20 seated RT rows with 200lbs...30lb dumbell overhead extensions for 40 reps each arm...jump rope for a few minutes

1hr 3mins work/1256 cals burned

BODYWEIGHT 268.6 WOW!!! going UP instead of down! Loaded up with 3 scoops results and slapped down some MAXIMUS post workout. THANK GOD! I missed this stuff.

How are you calculating the cals burned? Just HR monitoring?

thewickedtruth · « **Reply #1758 on:** August 11, 2009, 09:45:06 PM »

yep..got a polar i've been working with. told it was the best in the biz by numerous sources so I just enter my info and it tells me the goods.

Stubborn · « **Reply #1759 on:** August 11, 2009, 10:39:51 PM »

Quote from: thewickedtruth on August 11, 2009, 09:45:06 PM

yep..got a polar i've been working with. told it was the best in the biz by numerous sources so I just enter my info and it tells me the goods.

Hmmm. As good as say a bodybugg? I havent used either.

thewickedtruth · « **Reply #1760 on:** August 12, 2009, 07:14:32 AM »

Quote from: Stubborn on August 11, 2009, 10:39:51 PM

Hmmm. As good as say a bodybugg? I havent used either.

never heard of it..but now that i'm interested i'll check it out. Either way it's better than nada.

Stubborn · « **Reply #1761 on:** August 12, 2009, 10:33:37 AM »

Quote from: thewickedtruth on August 12, 2009, 07:14:32 AM

never heard of it..but now that i'm interested i'll check it out. Either way it's better than nada.

Bodybugg is from 24hour fitness. Records cals for the whole day and even has a diet monitor program. DotFit is working on one too. Not sure that its out yet though.

thewickedtruth · « **Reply #1762 on:** August 18, 2009, 02:11:09 PM »

bench day

135x5x2
185x5x2
225x5x2
275x5x1
325x5x1
345x5x1
365x3x1
385x2x1
385x3x1 (wanted another set and attempt at a 385 triple...got it..but i felt like my spotter took too much when I was grinding the last rep..pissed me off so I HAD to do another set)
385x1x1 (gas'd...)

great workout even though I felt like I could've done better. tweaking my plan...and adding 5lbs to all the % work for 8 more weeks. No more doing THIS much work. Really feeling it in the shoulders today. Just trying to press too much...

BENCH ACCESSORY WORK

tricep extensions up to 135 for 20 on the cambered bar
rotator cuff work
jump rope

burned 1992 calories according to the polar F6 for the 4 hours it took me to complete this workout between clients...

Zach Trowbridge · « **Reply #1763 on:** August 18, 2009, 05:21:39 PM »

Do you think you might be doing too much rep work at that high of a percent? I would think you'd get more out of 3-5 reps in the 345-365 range. Or do mostly singles past 315 leading up to a 385 triple.

thewickedtruth · « **Reply #1764 on:** August 18, 2009, 09:15:23 PM »

no not at all..

it's the doing multiples of 95% of my 1rm for numerous doubles, etc. and then on occassion doing WAY too much on the deload sets. Doing 1 deload set, higher rep work on deload WEEK and then only working up to the numbers i'm SUPPOSED to on bench will help me. Once again it's just me getting over zealous once I start seeing solid results instead of staying the course.

Zach Trowbridge · « **Reply #1765 on:** August 19, 2009, 08:11:09 AM »

So in other words... you're a guy.

thewickedtruth · « **Reply #1766 on:** August 19, 2009, 12:31:22 PM »

lol yep

thewickedtruth · « **Reply #1767 on:** August 20, 2009, 08:59:15 PM »

squats

135x20x1
185x20x1
225x20x1
315x20x1 been a long time...

other stuff

closed the COC#3.5 a few times.. and some other accessory work!

Stubborn · « **Reply #1768 on:** August 20, 2009, 11:51:46 PM »

Havent played with the grippers in a while. Picked up my HG 250 and closed it twice with the left and 4 with the right. The 200 is a joke unless over 10 reps now. Maybe I WILL close the #3 one day?!

thewickedtruth · « **Reply #1769 on:** August 21, 2009, 05:22:43 PM »

it's all about the set baby!

learn how to set grippers properly for maximum closing capability! i'll have a video of that shortly wiht my buddy paul knight!

thewickedtruth · « **Reply #1770 on:** August 24, 2009, 10:06:05 PM »

deload bench

135x5x2
185x5x2
225x5x1
275x5x1
315x12x1 (11 reps +1 after a reset)

....called it instead of doing more than 1 set. A straight set of 12 is my goal and even with a reset for the last one i'm not happy but I DID however not do any more pressing which is a first.. me...showing restraint...go figure. Long term goal of 20 reps with 315 but as of now 12 then 15 is feasable. I feel that THE key elements are NOT rushing things, NOT overdoing the accessory, listening to my body (like i have been), and making SMART adjustments based on my knowledge base. Seems to be working so far..but could be better. MAking INSANE progress in a very short period of time now that I think about it. NEXT jump in 2-3 rotations will put me at 400 for my single!!! WOW!

I thought about only doing 5 extra pounds increase on the rep work coming up but due to the previous work and its difficulty level at this point and with the upcoming contest...i would like to let my body see heavier work (without maxing or over doing it) before it goes down. It falls perfectly that I have 4 more weeks starting next week (including a week off pre-contest) to do this work. So instead of 5lb increase..I know I can handle a 10lb increase no problem.

next week we do 355 for 5, week 2 375 for 3, and 395 for a single the week after with another 315 rep out then a week off before having a go at the raw bench contest..

ACCESSORY CIRCUIT WORK WEEK 2

circuit 1

overhead tricep extension 95x30x1
dumbbell front raise 30x30x1
seated RT rows 150x30x1

circuit 2

overhead tricep extension 115x25x1
dumbbell front raises 40x25x1
seated RT rows 200x25x1

circuit 3

overhead tricep extensions 135x20x1
dumbbell front raises 50x20x1
seated RT rows 240x15x1

the front raise work and the seated RT work is too heavy... bring the RT work down to 175 for 30,200x25, and 225x20 to ensure enough REP work (although I don't have to regrip anyway) ....bring the front raises down to 20/30/40 to ensure I'm not doing TOO much shoulder work after the pressing. Tricep work is fine. Continue the "8 week" cycle and adjust accordingly when it's done. (preferablly workload adjustment instead of straight weight adjustments).

thewickedtruth · « **Reply #1771 on:** August 26, 2009, 01:20:47 PM »

playing with the big bell

2 sets of 20 swings

10 sets of 3 on snatches

juggled abit...

much easier than the first time but I guess that's all things.

thewickedtruth · « **Reply #1772 on:** August 29, 2009, 05:35:08 PM »

squats

135x2x5
225x2x5
315x2x2
405x2x1
500x2x1 recent pr...

thewickedtruth · « **Reply #1773 on:** August 29, 2009, 06:22:05 PM »

MASH MONSTER level 2 grip certification DONE DEAL!!!!

www.mashmonster.com

this gripper was rated as a HARDER COC#3.5 from ironmind.. the next certification is the MM3!!! Rated between a 3.5 and 4 from COC!!!

I'm hoping to close the COC 4 in the upcoming year!

thewickedtruth · « **Reply #1774 on:** August 30, 2009, 11:34:09 AM »

did some KB grabs for abunch of sets..

hit the HG300 a few times in both hands

Hit my 3.5 5 times.. two singles.. got a solid set and did a TRIPLE!! HUGE PR!!!

and even after all of that FINALLY closed my RB 300!!!

solid grip workout today! Got my sights set on the MM3 and would like to close the COC 4 within my first year of training after having never closed a 3 when I started.