Author Topic: The WICKED truth about my training (Read 368431 times)

thewickedtruth · « **Reply #1800 on:** October 14, 2009, 08:08:50 PM »

easy bench accessory

2 sets of 20 reps with an hg300 gripper... (about equivalent to an easy coc 3)

1 set of 35 with an hg250 and 5 reps with the 300 on my left...

thewickedtruth · « **Reply #1801 on:** October 17, 2009, 04:16:32 PM »

pulled 510,540, and 570 for 3 easy beltless reps

burn2live · « **Reply #1802 on:** October 18, 2009, 10:46:58 AM »

Quote from: thewickedtruth on October 17, 2009, 04:16:32 PM

pulled 510,540, and 570 for 3 easy beltless reps

Zach Trowbridge · « **Reply #1803 on:** October 18, 2009, 11:15:14 AM »

Probably way behind on this, but I take it you're using 5/3/1 right now?

thewickedtruth · « **Reply #1804 on:** October 18, 2009, 01:06:13 PM »

yep...mod'd it a little but it's working out great!

Stubborn · « **Reply #1805 on:** October 18, 2009, 01:40:18 PM »

I'm going to give 531 a try after this mod'd Coan program. How did you mod 531?

thewickedtruth · « **Reply #1806 on:** October 19, 2009, 08:40:55 PM »

no longer a big fan of working to failure positive, absolute, or otherwise due to how taxing it is on myself..and the people I train. so I follow something similar to cats principles. I work up to the desired sets and reps the first month...

second month I do two final working sets and the third month I do three sets on the final working set before retesting or adding weight

this rotation is the third in this circuit so I hit 3 sets of 3 with 90% of my 1rm and then plan to do 5/3/1 next week with either a triple with 395 or 3 singles of 395! Either way I'll be increasing the work by 10lbs the next rotation.

bench day

135x20x1
185x3
225x3
275x3
315x3
335x3
355x3
375x3 for 3 sets!!! HUGE PR!!!

heavy seated rows and dips for accessory work... went ahead and did it anyway.

Zach Trowbridge · « **Reply #1807 on:** October 20, 2009, 06:18:03 PM »

I read what you said about how you mod'ed your program like 9 times and still have no idea what you're saying. Not sure where the whole going to positive failure comes in, from what I've read in the book the 5/3/1 program almost never has you going to failure.

thewickedtruth · « **Reply #1808 on:** October 20, 2009, 09:29:59 PM »

your goal is to do the alotted sets as required..

for instance bench..

day 1

75%x5
80%x5
85%x5 or more...

you shoot for a personal best on the final sets everytime...so it's not just for 5 reps...the 5/3/1 program outline I was given and what i've read on the efs website states that you push for 5 or more... 3 or more.. or a single or more..

i don't do that.. i don't retest on the regular or add in weights on the regular. I use the same weight for 3 full months before typically going up 10lbs or more. I only test my max in meets at this point.

by the end of the third month I've tripled my total work-load on all aspects... and it's producing solid, continuous gains.

Zach Trowbridge · « **Reply #1809 on:** October 20, 2009, 09:37:37 PM »

I can e-mail you the 5/3/1 book, I think you're a little off on it:

You don't need to push for extra reps every time, just when you feel like you can. Some days you just shut it down and keep it as prescribed. Then you add 5-10lbs each cycle if progress is being made, or either repeat the same cycle and try to beat any rep maxes you've set throughout the program, or drop all maxes by 10% and start working up.

Wendler actually stresses that probably 80-90% of the time the weights are submaximal, and very rarely do you ever take a full 1RM on anything.

But if it works the way you do it, roll with it. Obviously it works for you.

thewickedtruth · « **Reply #1810 on:** October 21, 2009, 11:55:37 AM »

Quote from: Zach Trowbridge on October 20, 2009, 09:37:37 PM

I can e-mail you the 5/3/1 book, I think you're a little off on it:

You don't need to push for extra reps every time, just when you feel like you can. Some days you just shut it down and keep it as prescribed. Then you add 5-10lbs each cycle if progress is being made, or either repeat the same cycle and try to beat any rep maxes you've set throughout the program, or drop all maxes by 10% and start working up.

Wendler actually stresses that probably 80-90% of the time the weights are submaximal, and very rarely do you ever take a full 1RM on anything.

But if it works the way you do it, roll with it. Obviously it works for you.

those two are the ones i'm pointing at..

attempting to beat your rep maxes with a prescribed weight as you progress through the program. I feel that adding 5-10lbs..especially to a lift like the bench press if you're not benching 400+ is a means for disaster for most people. Based on what I've done and trained with along with my clients, 5lbs should only be added to people benching 300-400 and that's pushing it. Anything under than that.. either add heavy collars or use 1.25lb plates for 2.5lb increases to prevent failure before achieving desired sets/reps. Too... I don't think one should really drop down 10% of whatever their max is. Just work with the prescribed sets/reps and percentages and work with it. Seems to make no difference and allows you to work with a true 85-95% of your working max to not give you a false sense of capability.

I also feel that CNS/PNS adaptation through my physiology studies takes a good amount of time more for the body to optimize it's muscles than just a workout or a week... especially when one only does a particular exercise once a week. In roughly one month's time... i feel that only CNS adaptation has taken place and no actually muscle growth to the degree that it warrants 5-10lbs added to your working weight.

10lbs doesn't seem like much..on the first rep...but when you've got 5 or 2 or however many more left, your total workload has just jumped up a good bit.

Zach Trowbridge · « **Reply #1811 on:** October 21, 2009, 12:40:27 PM »

Wendler recommends no more than a 5lb increase in your training max per cycle on the bench and military, no more than 10 on squat and DL, and does suggest hunting down 1.25lb plates to make even smaller jumps when possible. And the 5-10lb increase is on the training max per cycle, not the weight of the working sets. If you're rounding up to the nearest 5lbs then there are a lot of occasions where the working weights don't change at all from one cycle to the next even if the training max goes up.

Also, the suggestion to start the program with training maxes of 10% less than actual acheived maxes is in line with the neural adaptation that you mentioned - it allows a lifter to go through more cycles without stalling and reaching CNS overload but still making progress with submaximal weights.

Anyway, like I said, whatever you're doing is clearly working because your weights are moving up. I would still suggest taking a look at the actual 5/3/1 ebook instead of just what's posted around online because it makes a lot more sense. If you want me to e-mail it to you PM me your e-mail address.

thewickedtruth · « **Reply #1812 on:** October 21, 2009, 10:11:22 PM »

squat day..

gonna do a very simple squat program similar to my bench.. 5/3/1 for squat just isn't my thing. I get gas'd way before the heavy stuff begins. Today went very well and the squats were easy, solid, and all to good depth!

squats

135x20x1
225x3
315x3
405x3
495x6

going for 9 reps with it in two weeks.. here's hoping!

Stubborn · « **Reply #1813 on:** October 21, 2009, 10:47:13 PM »

Quote from: thewickedtruth on October 21, 2009, 10:11:22 PM

squat day..

gonna do a very simple squat program similar to my bench.. 5/3/1 for squat just isn't my thing. I get gas'd way before the heavy stuff begins. Today went very well and the squats were easy, solid, and all to good depth!

curtseys

135x20x1
225x3
315x3
405x3
495x6

going for 9 reps with it in two weeks.. here's hoping!

fixed.

thewickedtruth · « **Reply #1814 on:** October 22, 2009, 02:32:17 PM »

haha as long as it's a legal curtsey I don't mind...

thewickedtruth · « **Reply #1815 on:** October 27, 2009, 09:34:31 PM »

benching went decent..up to my last set...still going to go ahead and move up in weight after next week's deload but we'll see how it all turns out. I don't plan on gaining much more in the bench and actually am working on grip positioning to see if I can safely go where I want to.

bench

315x5
335x5
355x5
375x3 harder than it should've been..not really sure what the issue was but it still went.
405 for 1 after missing it twice due to setup issues. Gotta start handling heavier weight more often. Came up to meet the bar and stayed tight so that's gotten better. Going for 315 for 15 monday and then 365 for 5 on the week after. I think too I'm pulling the bar DOWN towards my gut and low versus breaking at my elbows more when I need to lending towards the dumping issue. At this time I'm going to work on hitting 405 for a triple before retesting my max. 365 for 8-10 would me me exceedingly happy as well in that time frame along with 385 for 5 so those are my current goals for the time being. I think due to the weird benching schedule having a meet in there and not enough time working in the fashion I tend to before moving up it paid it's price with me being sorer than normal. I REALLY need my bench to be a consistent paused 425 or better to be competitive next spring. This is the one lift I've never been good at that I want to be good at. The only thing I can think of that I did differently was alot of heavy dips and seated rows after hitting 375 for 3 sets of 3 last week where I normally do little to no accessory at all. Guess we'll see after this next heavy bench cycle comes up.

Stubborn · « **Reply #1816 on:** October 27, 2009, 11:16:46 PM »

Nice work! 405x3 would be sick!

thewickedtruth · « **Reply #1817 on:** October 28, 2009, 10:50:43 PM »

That's the plan man. Slowly drop the weight and hope the strength stays. Instead of trying to increase my weights I'm working with now. I'll stay here where I'm at for awhile and keep working with what I've got to really engrain it into my person and hopefully grow some quality muscle along with it instead of just building good neural adaptation.

deadlifts... man what a week.

135x10
225x3
315x3
405x3
495x3
585x1
635x1x2 finally....and not only did I pull it once but I turned around, chalked up, and did it again! Really hoping to see this number climb 25 solid, repeatable pounds before february comes around.

thewickedtruth · « **Reply #1818 on:** October 29, 2009, 08:20:33 PM »

did a few sets of accessory work.

did a fully loaded plate seated row for a few sets of 10 easily

did a few full stack sets of wide grip lat pulldowns..

did a few strict ex-bar curls for 170lbs (might work up to doing super sports nasa meets) etc.

seems like doing nothing but fat boy pullups has really given me some serious back strength. I remember when those things used to be hard!

thewickedtruth · « **Reply #1819 on:** November 02, 2009, 09:04:04 PM »

did some "bodybuilder" work for my deload bench and will do the same for my squats this week..

bench

135x20x1
185x5x1
225x5x1
275x5x1
315x14x1 short 1 rep from my goal...halfway up on the final rep and stalled!
315x12
315x12
315x10

Solid bench work and overall PR's today so I'm very happy.

Zach Trowbridge · « **Reply #1820 on:** November 03, 2009, 06:16:50 PM »

315x14 for a deload. Jesus Christ. I can't express how I hate you.

thewickedtruth · « **Reply #1821 on:** November 03, 2009, 09:04:19 PM »

chest is feeling it today for sure but nothing negative! I feel the heavier sets more than I did this but it sure was nice to rep out some decent weight on the bench for once in my career!

Tell ya what...gain about a hundred pounds and kill some years under your belt it shouldn't be a problem HAHA! rehab a few injuries along the way and you'll be set!

it's REALLY hard to stay motivated to lose weight though when the recovery and the weight continues to be insane!! Best progress in my career and I don't want to blow it with losing weight at the moment when I'm not planning on a meet for over half a year.

Stubborn · « **Reply #1822 on:** November 04, 2009, 12:13:51 PM »

I had an idea for a new addition to the grip gauntlet. What do you think about Rolling Thunder monkey bars?

thewickedtruth · « **Reply #1823 on:** November 05, 2009, 07:16:58 AM »

hahaha dude you know that would shut down everyone for sure....no one would ever leave with a gnc gift card again!

thewickedtruth · « **Reply #1824 on:** November 05, 2009, 12:31:01 PM »

Squats...

and am abit ashamed that I don't handle 315 as easily with my squat as I do with my bench!!! Good deload session today though!

135x10
225x10
315x20
315x20