Author Topic: The WICKED truth about my training (Read 369334 times)

thewickedtruth · « **Reply #1650 on:** February 25, 2009, 09:49:53 PM »

today's metabolic recovery work for lowerbody since i'm only supposed to be lifting actual weight once a week...

one giant set

80 glider lunges with medicine ball
4 trips walking lunges with a twise with the medicine ball
100 total box jumps
20 bosu squat and presses
20 plyo squats

entire workout took roughly 20-25 minutes with estimated 5 total minutes rest for water and sweat removal from my burning eyes haha... and afterwards i felt amazing. I need to do this every week. The plan is to do 120 gliders, 8 trips, 150 box jumps, and 40 bosu squats and plyo squats next time and just keep pushing through it. I missed alot of plyo work.

The BEAST · « **Reply #1651 on:** February 25, 2009, 10:22:36 PM »

I love plyos...I always have tried to incoroprate them since college just haven't recently. Glad you made it through your workout!!

Post a video, its overdue.

thewickedtruth · « **Reply #1652 on:** February 27, 2009, 10:01:59 AM »

awesome day yesterday! i was way overdue for a good one!

ME bench triple on the floor press

barx20x1
135x20x1
225x3x1
305x3x1
325x3x1
345x3x1
365x3x1
385x3x1 rep and all time PR i do believe...
405x2x1..same as last time.. but the first two were so damn fast and easy i feel like the last one may have been a groove problem. Came off the chest fast but stalled just shy of lockout. NEEDS MORE TRICEP!

overhead tricep extensions

6 sets of 6

straight bar pressdowns

6 sets of 10 with 180

walking sled raises and kettle bell snatches

4 trips down and back with 50kg kb snatches between each trip!

new layout as follows

along with finding a better overall grip yesterday that didn't open me up as much and lined my forearms up better with my wrists, i decided on this new layout.

DE days

speed bench
2brd presses
push presses

ME days rotated with RE days just stay the same save that they have two light tricep accessory movement and two light shoulder accessory movements. Should work out fine. I've always come off strong off my chest but seem to stall 2/3rds of the way up. That's tricep work.. which i don't do beyond some form of pressing. The old grip had some pain and tightness yesterday..but i brought it in abit more after looking at my form with the naked bar and it felt mint! VERY excited!

thewickedtruth · « **Reply #1653 on:** March 10, 2009, 10:42:34 PM »

left shoulder is tweaked pretty bad. Not a rotator issue.. i believe i've severely irritated the orign of my pec and way over stressed it. So i'm rehabing and toning down the benching for awhile. I'm still going to bench but not over 315 for awhile and i always stop whenever the pressing starts to become uncomfortable. Not the first time I've been here.. so we'll see how logn it takes to get past this.

bench from monday

barx20x2
135x10x1
225x10x1
315x10x1
225x12x1
135x12x1

all slow and steady and grooved as best as possible.... I never do rep work above the usual..guess this will hopefully be a good change for awhile and help me maintain as much strength as possible.

10 sets of 10 of towel chins

dead hang each rep.. first 5 sets are from a vertical grip, the last 5 sets are using a twisting grip starting with a pronated grip and finishing supinated as far as possible. FELT INSANELY GOOD and my hands were SINGING after each set.. awesome grip work for sure!

seated dumbbell press

45x10x1
65x10x1
85x6x1 bringing the dumbbells down to my delts everytime is MUCH harder than just the usual you see people doing.. much respect for anyone using heavy weight in this exercise!

6 sets of 10 on pressdowns

gonna rotate the exercises twice a week when it comes to accessory work... new split until i'm feeling better is mon/tues and fri/saturday

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

sand bag training today.. full bootcamp with 120lb sand bag

i was praying for death.. if anyone is looking for a brutal workout for total body.. sandbags are definately something to consider!

ripitupbaby · « **Reply #1654 on:** March 11, 2009, 04:16:08 AM »

Good Lord wicked! I hope your shoulder feels better!

Stubborn · « **Reply #1655 on:** March 11, 2009, 02:27:55 PM »

Quote from: thewickedtruth on March 10, 2009, 10:42:34 PM

bringing the dumbbells down to my delts everytime is MUCH harder than just the usual you see people doing.. much respect for anyone using heavy weight in this exercise!

Recognize!

thewickedtruth · « **Reply #1656 on:** March 11, 2009, 03:38:30 PM »

Quote from: Lift4Size on March 11, 2009, 02:27:55 PM

Recognize!

closed the coc 3.5 today and got 10 reps with the coc 3 a week ago..

fat bar wrist roller, consistent gripper work, and towel training have really put in dividends with the grippers! hopefully i'll close the coc 4 before the year is out.

Stubborn · « **Reply #1657 on:** March 12, 2009, 06:22:41 PM »

If you can do 10 with the 3 then the 4 cant be that far out of reach.

BFP · « **Reply #1658 on:** March 12, 2009, 09:14:20 PM »

Quote from: thewickedtruth on March 11, 2009, 03:38:30 PM

closed the coc 3.5 today and got 10 reps with the coc 3 a week ago..

fat bar wrist roller, consistent gripper work, and towel training have really put in dividends with the grippers! hopefully i'll close the coc 4 before the year is out.

I HATE YOU.

Jason

burn2live · « **Reply #1659 on:** March 14, 2009, 07:56:23 AM »

Quote from: thewickedtruth on March 11, 2009, 03:38:30 PM

closed the coc 3.5 today and got 10 reps with the coc 3 a week ago..

fat bar wrist roller, consistent gripper work, and towel training have really put in dividends with the grippers! hopefully i'll close the coc 4 before the year is out.

That's awesome. Best of luck!

thewickedtruth · « **Reply #1660 on:** March 30, 2009, 12:18:59 PM »

update!

finally got moved into my new place... which i gotta say moving has got to be one of the lamest things in existence. An example would be no internet for almost 3 whole weeks to get it put into my place. WTF this is the year 2009! Is that even possible? Anyway.. training has been groving nicely. The past couple workouts have been solid and the shoulder is feeling no pain thus far. Just been sticking to what i layed out for myself with very little problems. Been nailing the grip work and the GPP stuff while waiting for my lower back to stop feeling so funky and it's paying off as well! The past week's workouts were solid shit! I'm going to update the ol' log and keep things rolling!

I threw ETS and results back into the mix of my diet since laying off of them during my cutting phase and damn I missed them SO much! ETS has been a godsend since starting alot of this GPP work and the NEW results flavor tastes so much better than the old stuff! Gotta hand it to chris and the ALN team for putting time into the taste because it's been a big hit for those that didn't like it initially!

numbers have been doing okay..

past two bench sessions

day 1 day 2

flat bench floor press
barx20x2 barx20x2
135x10x1 135x10x1
225x10x1 225x10x1
315x10x1 315x10x1

bent over barbell rows towel chins for 5 sets of 6 with 45 extra lbs
135x10x1
225x10x1
315x10x1
and...3 sets of weighted chins

upright rows standing shoulder press

135x8x1 135x8x1
160x8x1 185x8x1
185x8x1 225x4x1

GPP WORK

day 1 day 2

120lb sand bag work for 2 sets each medicine ball work for 30mins

10 clean and press
10 shoulder and around the world squat
10 shoulder and getups
10 box steps with reverse lunges

grip work

weighted towel chins
vbar up to 315lbs
couple of reps with the coc 3.5 in the choker
wrist roller with sets up to 135lbs on 2.5" W-R

thewickedtruth · « **Reply #1661 on:** April 12, 2009, 06:15:23 PM »

last weeks work

benching

135x20x1
225x5x1
290x5x1
320x5x1
335x5x1

weighted towel chins

6 sets of 6 with 80lbs

dumbbell cleans for 6 sets of 6

LOWER BODY

pulled 550 for a set of 5

worked up to 265 for a set of 4 on barbell lunges.

WORD OF ADVICE... if you watn to do a heavy barbell lunge do NOT touch the floor and stay for even a second or even begin to relax..if you do your lift will be blown. Ask me how i know.

ripitupbaby · « **Reply #1662 on:** April 13, 2009, 04:16:08 AM »

Welcome back wicked!

thewickedtruth · « **Reply #1663 on:** April 13, 2009, 08:30:40 PM »

haha i'ts good to be back! kinda.. still waiting on internet at my new place but am habitually going back to mom's to use it!

today's work

bench

barx20x1
135x20x1
225x3x1
275x3x1
310x3x1
325x3x1
340x3x1 felt strong and easy..

weighted towel chins
20 bw reps
4 sets of 4 with 80lbs
2 sets of 2 with 100lbs

dumbbell cleans

worked up to a double with 90lbs

6 sets of 6 with tricep pressdowns

tonymctones · « **Reply #1664 on:** April 13, 2009, 08:35:19 PM »

pull ups with a hundred pounds

thewickedtruth · « **Reply #1665 on:** April 17, 2009, 12:13:16 PM »

yep! working on getting more reps in there..

bought another rolling thunder handle to do these with instead from now on because i've since ripped another BIG towel and am tired of going through them.

HAHA work so far!

bench workout

barx20x1
135x20x1
225x3x1
275x3x1
310x3x1
325x3x1
340x3x1 solid... with no pain anywhere..

db cleans
40x4
50x4
60x4
70x4
80x4
90x2

weighted towel chins

bwx20x1
60lbsx5x3
80lbsx5x2
100lbsx3x2 and towel ripped
neutral grip
100lbsx3x2

lower body

rack pulls

495x6x1
585x6x1
675x6x1

lunges

135x10x1
185x10x1
225x10x1

Stubborn · « **Reply #1666 on:** April 19, 2009, 03:42:08 PM »

Glad to see you keeping at it.

thewickedtruth · « **Reply #1667 on:** April 23, 2009, 08:31:43 AM »

been putting alot of focus on clients and less on me lately because i'm getting so busy but i'm keeping at it.. rolling along with the benching program no problem and everything feels FANTASTIC! just like jason pegg was saying..i was just benching too much too often! Lower body is just getting alot of heavy duty work like it used to and i'm just having fun building my business up as much as possible...

thewickedtruth · « **Reply #1668 on:** April 26, 2009, 07:02:53 PM »

benching last week

barx20x2
135x20x1
225x5x1
275x5x1
325x5x1
340x3x1
365x1x1

everything felt GREAT and STRONG! definately WAY ahead when it comes to rehab faster than i would've imagined. I deload this week then start the rotation over!

upright rows

135x10x1
160x10x1
185x10x1

3 sets of chins with rolling thunder handles

also got a TRX like DK for my GPP days... I can't WAIT to try that thing out too.

right now my main focus is the WOODALL grip invitational in june.. all other training is just to get me back to where i can start focusing on heavy lifting again. IMHO a 365lb bench is trash and need to get back up there in teh 4's within the next few months.

Stubborn · « **Reply #1669 on:** April 26, 2009, 10:15:40 PM »

A guy I train with has that TRX thing and swears by it. I have yet to try it out though.

thewickedtruth · « **Reply #1670 on:** May 06, 2009, 08:20:03 PM »

LOVING my TRX and so are my clients! VERY versatile and can easily be incorporated into any workout program! SICK little apparatus!

benched this past monday..

barx20x1
135x20x1
225x5x1
285x5x1
305x5x1
325x5x1
225x20x1
225x12x1

upright rows

135x6x1
160x6x1
185x6x1
205x6x1

did alot of grip work.. pinch is getting up there and i'm slamming the wrist roller with 100lbs now. Feels solid all the time! better and better! gotta get my diet up though.. novus bars are saving me.. i've only eaten twice today because i'm so busy at work. One of my meals was a novus bar that my CLIENT handed me HAHA go figure! She said i was looking "cranky" but wasn't yet.. HAHAHA she keeps them in her gym bag as i instructed!

super sore from benching..i'm taking 3 scoops of results when i use it instead of 2 for a few reasons i'll explain later and my theories are holding true for the clients i hvae that are taking it! I'll write something up on it soon! results makes me feel like i can do more than i apparently could and worked more than my chest is used to haha! SQUATTING TOMORROW!

thewickedtruth · « **Reply #1671 on:** May 17, 2009, 10:50:44 AM »

I FINALLY HAVE INTERNET IN MY HOUSE! CABLE TOO! haha i'm done living like a heathen though i've been considerably more productive in other avenues of my life due to the lack of connectivity...anyway! here's what hte past two weeks have looked like.

bench last monday

barx20x1
135x20x1
225x3x1
275x3x1
310x3x1
325x3x1
340x3x1
325x3x1
310x3x1
225x20x1

seated RT rows (new rolling thunder handles)

205x20x1
240x20x1
265x6x1
265x5x1

upright rows

135x6x1
160x6x1
185x6x1
210x6x1

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

this is the past two lowerbody rotations! been really getting after them again! I've also started squatting with regular consistency and I'm going DEEP! I'm squatting with a narrow (oly-like) stance and it's allowing me to go deep enough that i'm almost on the damn floor but with no hip or knee pain what so ever! I'm squatting and pulling without a belt or wraps and am building more nad more confidence without them. My deadlift has suffered the most. having not pulled any kind of serious weight my "absolute" hand strength has suffered even though my grip strength in grip events has risen what i'd say considerably. Here's the past two weeks work.. and the deadlift is really climbing back up there.

DEADLIFT

week 1 week 2

135x10x1 135x10x1
315x10x1 315x10x1
495x10x1 495x10x1
585x2x1 hitched the 3rd 585x4x1

2 rep increase in a week AND as far as total volume of work both were career pr's and never once have i pulled over 500 when pulling for more than 6 reps. My deadlift got to where it was by doing alot of volume! 500 for 10 then turning around and hitting 585 for my all time pr for 6 for the last set is my goal with the long term goal of hitting 585 for 10 reps. I think that would bring my deadlift back from the grave kicking and screaming... just like my back has been.

SQUATS

week 1 week 2

135x10x1 135x10x1
225x5x1 225x3x1
315x5x1 315x3x1
345x5x1 365x3x1
365x5x1 385x3x1
385x5x1 410x3x1

all perfect depth and felt easy enough.. my goal is to get back to a 500lb squat but one that isn't just to parallel. Numbers are all totally raw without issues

RT chins on both days

bw+50lbs for 4 sets of 6

RT curls

60lbs each hand for 4 sets of 6

towel curls

60lbsx12x2

wrist roller

straight set of 10 both directions with 75lbs for a PR

been a solid few weeks! it's good to be back on GB!

fyi if you don't take ETS.. or THINK you don't need ETS... think again. After the first week of pulling, the very next day i was practically bed ridden my back was so sore. I've been living in the stuff since last week and this week i've only had a minor bit of sorenesss today. THANKYOU ATLARGE NUTRITION! I've always said it works but you only notice it when you're not taking it. Ain't that the truth!

MisterMagoo · « **Reply #1672 on:** May 17, 2009, 11:02:55 AM »

sick shit man.

AND I STILL WANT MY WRIST WRAPS!! seriously, someone stole my other pair.

thewickedtruth · « **Reply #1673 on:** May 17, 2009, 11:10:31 AM »

been in contact about that... apparenlty when i requested all the goodies for all the winners it was considered "stocking up" even when i explained it was for this contest and that hte contestants never recieved the goodies. What i'm going to do is put in an order for a pair of wrist wraps, straps, etc. and give them out to everyone that i can that won here.

glad to see you back in the game too broski!

burn2live · « **Reply #1674 on:** May 17, 2009, 04:31:42 PM »

Strong mofo