Getbig Bodybuilding, Figure and Fitness Forums

Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: thewickedtruth on March 15, 2007, 08:27:32 PM



Title: The WICKED truth about my training
Post by: thewickedtruth on March 15, 2007, 08:27:32 PM
I figured it's worth doing...I'll start with today.



for the next few weeks I'm going to cut down on a few things. One of them being shoulder work. The back and chest work I'm doing should warrant just one day of shoulder work and not two to give them a break. Also, biceps are coming down in total sets too. The massive amounts of work I'm sure did their shock job. It's time to cut back down especially with the way my back days are going. If it comes down to it, I might start doing biceps every other week if NEED BE.

Chest all speed work...

flat bench: 135x25x1,225x20x2,275x20x2,315x10x1 with 15 second rest for 5 more reps. AS FAST AS POSSIBLE! I'm getting my 275 for 20 in under 30 seconds lately without pain or much effort especially on the 3rd set. I'm thinking of skipping a set of the 225 for 20 and going for a larger 315 set. 315 for 15 would make me pretty fucking happy on a speed day.

standing cable flyes: 50lbs each sidex15x4 AWESOME stretch to have after the heavy benching with hard squeeze in the middle. This exercise is really just throw in for stretching and control work and nothing more.

Biceps

seated dumbbell hammer curls 55x8x2

dumbbell preacher curls 70x8x2

seated low cable curls 60lbs each stackx10x2


I cut the shoulders out today..felt like after all that benching and other chest work that they should've been rather torn up. Read the numbers, if you don't think that's working out, you can blow me...don't forget the happy ending. 

I'm pulling this portion from another website I've got a training log on and will transfer it daily here for scrutiny. I'll take everything with a grain of salt.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 16, 2007, 04:23:52 AM
BACK

Closed grip pull downs: 200x12x1 (warmup),260x12x1,300x6x1

bent over barbell rows: 135x15x1,225x15x1,275x10x1

t-bar rows: 5platesx12x1,6platesx12x1,8platesx10x1

hammer strenght unilateral rows 4 plates (per side) x10x1, 5 platesx8x1, 5 plates plus a 25lb rider on top x8x1

TRICEPS

closed grip bench press: 135x15x1,225x15x1,315x10x1, 365x8x1 for partials

hammer strength dips:[/b 6 platesx10x1,8 platesx10x1,10 platesx6x1

machine french press (No spotter can safety help with this weight so a machine is what I feel to be my best choice to still be able to use this beneficial movement without much risk of injury.) 245x10x2

TRAPS


dumbbell shrugs for speed: 125'sx20x3 AS FAST AS POSSIBLE

power shrugs 135x15x1,315x10x1,405x10x1,495x8x1

Still on a cutting diet but am GAINING strength every couple of weeks. The more I read it the more it looks as if I've got too much going on for triceps but not too worried atm. No loss in strength and benching keeps getting easier. For not I'll continue with what I've got going on. No real loss in size yet on most body parts though. Arms are still 18" on the right and 17 and 1/4 on the left (not thrilled about that). Chest is at 47" but I know that'll come down alot when I hit about 215ish. Hopefully still be over 42" when I'm done cutting. BOTH quads are an even 27" so I'm not fretting too much over them. They're starting to overtake my shoulder width so I'm going to have to address one of two things. Bring down the quad work and start working more on detail and seperation or find a way to bring my shoulders up. =


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 17, 2007, 04:48:18 AM
LEGS

hack squats: 135x20x1 (warmup), 315x10x1,405x10x1,495x8x1 DEEP!!!

Leg press: 10 platesx20x1,16platesx20x1,22platesx20x5

front squats: 135x10x3 ( I'm not used to balancing it just yet so I'm just going through the motions)

Forearms

behind the back barbell wrist curls: 135x15x1,225x10x3,185 to failure


and some stupid ass cardio.. blah


I realize that my leg days are cluster fucks. There's no real material to them but I'm not really sure where to go with them. My legs are big. AND they respond to pretty much anything I throw at them. I want BIG THICK legs not just ripped legs. So squatting and pressing is where I'm going to start leaning towards.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 17, 2007, 02:52:58 PM
added some SLDL's...

135x15x1,225x10x1,315x10x1,405x10x1, strapped 495 for 8.I NEED some ham work desperately. I would like any and all input in this area guys if you don't mind. I have great quads but my side shots show NO hams what so ever and am very weak with them from the back.  :-[


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 19, 2007, 04:19:51 AM
Alright it's monday. Heavy day for both biceps and chest! Biceps are slowly coming down in total sets to see where the threshold is ATM for strength gains. Apparenlty 8-9 sets is too much. We'll go with 6 now. It's day one of my benching schedule as well which means big benching.

CHEST

flat bench: 135x15x1 (warmup), 225x8x1,315x10x1,365x8x2,400x2x1 (attempted, only landed it for full depth once. I'm satisfied to be back up here again.) 315x15x1

standing cable flys  80lbs per side of the stackx12x3


Biceps

high cable curls: 80lbs per side of the stackx10x2

dumbbell preacher curls: 70lbsx10x2

incline dumbbell curls: 45x8x2

front and side delts:  BEfore I get started on them. I've decided to take the seated military presses out. I'm doing two ridiculous bench days so the front and side heads, especially the front, should be getting more than hammered all weak long and another power exercise might slow down my road to a bigger bench press and their overall growth. If anything,the only ones lacking are my REAR delts.  :-\  I've decided to go with raises for awhile. having done this for a few weeks now hasn't deviated me any from gaining so I'll stick wiht it to progress is no longer prevelant.

seated front dumbbell raises: 50lbsx10x2

seated lateral raises: 30lbsx10x2 (which I find rather entertaining. They're the largest of the three heads in my situation but are ridiculously weak...go figure)

mild cardio.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 07:41:49 AM
TODAY is the day I start to actually take seth seriously when it comes to his training split and ideas/techinques. My chest days are going to stick to being about the same. They're the one thing I'm not changing. I'll still have a heavy day and a speed day but in a more respectable arrangment. It can't hurt but only help the processes. 4 weeks will be dedicated to this and to see how I feel both before and after workouts and will start to give a weekly retrospective review on past events. LET'S GO TO WORK PEOPLE!!!

CHEST

FLAT BENCH 135X15X1 (WARMUP), 225x10x1,315x10x1,365x10x1,385x4 +3rp,315x10x1 (I wish I could convey into words how great it feels to be working in the 300+ range again. I told myself they'd put me in the fucking ground before I ever used anything under 300 as a working set ever again on flat bench.) I feel like I'm progressing leaps and bounds again as I did in the beginning of all this madness. The CNS work I'm finding to be just as critical as putting in the time moving the weights. I DO feel like I'm moving up too fast and making too big of jumps in weight. Yeah most would say that's horse shit BUT, the strength might be there, but my CNS isn't. Moving it once is one thing but trying to move it over and over again without giving my body time to catch up before adding more weight is going to get me killed. I'm trying to grow wise and learn from my mistakes in the past. YEAH RIGHT!!! 

I'm refusing to start using 400lbs in my normal workout routines until I'm moving 365-385 with confidence and ease. For those that read this and say well 8-10 reps is "with ease", MY ASS!!! Get under it and tell me how easily it can be done. I want to rep 315 like I rep 225 now. Then I'll know that I'm on the way. Next is my dumbbell benches. NOT a big fan YET but I feel that they'll benefit me where the barbell bench defaults me out. I dont want to run the risk of going heavy and the little muscles and stabilizers that should've been worked the whole time, bend me over and screw me without so much as a reach around. I go all the way to the bottom and give it a pause for a few seconds before a slow assention up. 4 seconds up and 4 seconds down with a 2-3 second pause at the bottom. I moved the weight up 20lbs but am still not ready for the hundi's. I shake too much and want my body used to the exercise before moving a big man's weight. I'm having problems with teh kick back too in finding a good fluid motion to get them up with. I feel like if I'm going to get hurt, it'll be this damn thing that does me in.

dumbbell flat bench: 90lbsx8x3


Biceps

seated hammer curls: JUST by cutting down my total sets by a few I'm already recovering my strength back in my bi's without hurting back days.

60lb dumbbellsx8x3

dumbbell preacher curls: 70x10x3

..and I walked to and from the parking lot. I wasn't in the cardio mood today. Sue me. 





Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 07:42:30 AM
Arm workout stayed the same and felt great. BENCHPRESSING worked out like this...

135x15x1,225x10x1,315x10x1,365x10x1 +2RP, 385x5x1+4rp,345x10x1+4rp BOOM!!! (had one of the trainers come up to me after working and go..."MY GOD MAN! THERE'S NO ONE IN HERE YOUR SIZE AS STRONG AS YOU ARE. NO ONE COMES IN HERE SAVE 3 OR 4 PEOPLE THAT MOVE THE SAME KIND OF WEIGHT YOU MOVE! AND YOU DO IT CLEAN!!!" ) haha YEAH...atm anyway.  REST/PAUSE SETS HAD 15 SECONDS FROM RE-RACK BACK TO WORKING!

dumbbell bench was the same.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 07:43:41 AM
ANOTHER BACK DAY! My strength in my back is plateauing again, I'm going to have to figure something out as to keep that from happening. Was it a decent day? Well yeah. Was I happy? HELL NO!  Time to get back to the house and do some figure'n.

BACK

Lat pull downs: 200x15x1 (warmup), 300x8x2 (all me with no assistance).

HS high pulls: 3 plates per sidex12x1, 3plates and a quarter piece per sidex10x1, samex10x1 +3rp

T-bar rows: 4platesx15x1 (got loosened up), 6platesx12x1, 8platesx12x1


TRICEPS

HS pressdowns: (closed grip benching seemed like a bad idea. I must've slept wrong because my shoulder was talking to me from just moving around in the morning.) 6platesx15x1,8platesx10x1,10platesx5x1 (disappointed...8 plates was cake to move but 10 ate my lunch. Problem is there's no GOOD way to be secured in your seat for heavy pressdowns. )

NARROW grip cable pressdowns: 215x10x2

Underhanded cable pressdowns: 125x10x1 (love the way this one feels, I might start throwing it in alot more in my exercises.)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 07:51:21 AM
THIS WAS TAKEN FROM MY WORKOUT LOG ON LAST...THURSDAY'S BENCH DAY FOR READING MATERIAL TO GIVE YOU GUYS A LOOK AT WHAT I DO FOR FLAT BENCH WORKOUTS. I'M HOPING TO GET WHERE I CAN COMPETE IN RAW MEETS BY THIS FALL.

Chest

flat bench: (speed work) 135x25x1,225x20x1,275x15x1,315x15x1,345x15x1 (wowza! cut the 2nd set of 225 and 275 out and bumped the weight up to 345 for the last set. )

dumbbell flat bench I don't do dumbbell flat bench...but since I'm doing alot of barbell bench work, I'm scared I'm going to lose some stability in my shoulder girdle and chest. I used 60lbs dumbbells for 3 sets of 15 4 seconds press up and 4 second controlled descend with a 3 second pause at the bottom and 3 second squeeze at the top. The weight was light I know but I wanted to get the movement controlled and focus on muscle squeeze and stretch from the benching movement. Just like squats..I don't want to fuck myself as fun as that sounds. Trying to get into my new training mode when it comes to exercises so I called it a day at these two movements.




BICEPS

high pulley cable curls: 40lbs on each stack x 15x1 for a warmup with a 3 second squeeze at the top. 100lbs a stack x8x2 with a 3 second squeeze at the top.

incline dumbbell curls: felt a little tightness in my shoulder so daily stretching 3 times throughout the day not counting during the workout is in order to loosen it back up. 40x10x3 with a 3 second movement and squeeze at the top.

DONE!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 07:58:12 AM
this was my last leg day...I haven't squatted since highschool which was about 5 years ago if not more though I can't remember exactly WHEN i stopped squatting. I always had some excuse about why I didn't want to squat. WELL leg days are pretty boring and hacks and leg presses are pretty much the only legit mass builders  I had with extensions and leg curls being a waste of time. SO I got the itch and decided to try squatting. I KNOW HOW I just didn't like it. I wanted a change adn felt squatting could do me some good. I'm still a little shakey and this was from my first time squatting. Knees wrapped tight with no belt ASS TO THE FLOOR! I can't STAND people that advocate NO ROM if they dont' have some sort of injury or are just BEGINNING. If you've been training for years, a 90* ANYTHING is bullshit. I think my CNS and stabilizer muscles in my legs are still catching up. On the way down I go super slow to make sure I bottom it out and control teh weight but from all the heavy leg presses and hacks I'vedone in the past, 315-405 is cake standing it back up...

legs

squats!!!! 135x15x1,225x15x1,315x10x2,400x3x1,225x20x1 HOOOOOZAH!!!!

legpress 6platesx15x1,12platesx15x1,18x10x1, 22x110x1,28x10x1

decent leg day...just wanted to squat!

forearms behind the back wrist curls..the usual. 135x15x1,225x12x2,245x10x1,185x20x1

plate flips: like doing kettle bells!!! only with 45lb plates!  3 sets of 15 flips per hand.


haven't touched my shoulder this week..they needed a wakeup call.

upright rows 155x10x3...felt good enough.




Title: Re: The WICKED truth about my training
Post by: davie on March 27, 2007, 02:13:18 PM
Looking v good bro, whats ur targets?? strength/size etc??

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2007, 02:20:37 PM
Looking v good bro, whats ur targets?? strength/size etc??

davie

To get big?!  ;D I would like to be a clean 240. At 6' 225-230 isn't very large. My strength is sick. I've always wanted to be a strong dude but now I'm missing the size. I was told it was from my training regimen and I don't get my body time to grow before I assault it again. My split NOW is...


mon-chest and bi's and front/side delts
tues-back and tri's and rear delts and shrugs
wednesday-legs
thurs-same as mon
fri-same as tues
sat-same as wed
sunday- off

this next week it'll be..

monday-chest and bi's
tuesday-back and tri's
wednesday-off
thursday-legs
friday-shoulders
saturday-off
sunday-starts over. I'm told that'll give me enough time though I feel that I'm not really getting to work very hard.  I'm one of those everything twice a week people but apparenlty it's not paying off in size.  :-\


target goals would be a mid 400's bench, 500+lb squat for reps (MAYBE already doable but I'm taking my time to get there.) and a 700lb deadlift. I can get 550 from the floor now and 660 off pins below my knees. Being tall makes it seem like a long way to the top. Not a huge total but it would make me happy.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 29, 2007, 08:08:01 PM
light weight BAAAAAAAAAAAAAAAABY! OOOOOOOOOOOOOOOOOOOOO ALL DAY ALL DAY! I was loaded with energy from not working out yesterday to the point I was going to crazy. I was load and obnoxious and hollering to pysch myself and turn my ass loose in an iron rage! LOVE IT LOVE IT LOVE IT!

LEGS!!!

SQUAT!!! OH HOW I LOVE MY SQUATS! Every WEEK I keep getting better and better as my body catches up. DEEEEEEEEEP! I was being a little too aggressive... on the heavy ones I sat at the bottom and enjoyed it for a few seconds before driving back up.

135x20x1(no pause..just up and down), 225x20x1,315x10x2, 365x8x1, 400x8x1 (THAT'S 5 MORE BABY!!!), 315X15X1,225X20X1

LEG PRESS!!!

6platesx20x1 (warmup and get loose), 12platesx15x1,18platesx15x1,22platesx10x1,26plates (1250)x10x1,30plates(1430)x10x1...ALL DAY! Leg press is my exercise. Can only fit 8 extra on top and a rider isn't safe with that many on it. Legs were going nutz with the pump. I do these with my feet high to really hit my glutes and hammies! Lots of drive with my toes off the machine pointed up and pressing through my heels. LIGHT WEIGHT BABY!

SLDL'S!!!

135x10x1 (warmup super slow), 315x10x2 (to the floor and back up..no pause at the bottom but super slow and controlled to really get that stretch. NO knee bend...felt awesome to stretch it all out after the leg pressing!)


forearms got the usual...

behind the back barbell wrist curls: 135x15x1,225x15x2,185x15x2

45lb plate flips (like kettle bell flips) 2 sets of 20 flips per hand, My left forearm is QUICKLY catching up with my right.

I shouldn't be allowed to eat potatoes for this reason. They make me go crazy.


Title: Re: The WICKED truth about my training
Post by: davie on March 30, 2007, 01:06:08 AM
HAHA sounds crazy bro, glad to hear it. always fun to read about someone els that loves their training.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 30, 2007, 04:46:37 AM
HAHA sounds crazy bro, glad to hear it. always fun to read about someone els that loves their training.

davie

Hell yeah. I'm a broke ass college student. This shit is play time.  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 30, 2007, 04:55:36 AM
Shoulders day. I haven't hit these in about two weeks for a solid workout. Just some laterals here and there and some upright rows. I've recently entered an online contest for the biggest seated military press. The contest rules say you can either use the smith or barbell straight up. I'm going to train for both. There's a couple hundred bucks on the line with oil as a side bet though I'm not sure I'll take it or not if I win it. Either way...here's this mornings workout.

GOOD warmup with light dumbbells-resembles branch's warmup in his video.

seated military press-135x15x1,225x10x1,275x6x1,295x4+2RP  TO YOUR CHIN! NONE OF THIS 90* BULLSHIT!

upright rows-155x10x3

power shrugs- 135x15x1,315x10x1,405x10x1,495x8x1
dumbbell shrugs-125's til failure for 3 sets..all RP!


15minutes on the stair climber.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 30, 2007, 05:09:18 PM
I added ..


seated front dumbbell raises- 55lbsx10x3

seated side laterals-35lbsx10x3+3rp on the last set

reverse pec dec-210lbs on the stack x10x3 +4rp on the last set.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 02, 2007, 04:43:14 AM
Speed day. Last week I started going with the recommned splits of a few here. It's still kinda hard to swallow but I'm back to chest day. I'm still splitting it up for one heavy and one speed day..so that would put today as my speed day.

CHEST

flat bench:

135x25x1
225x25x1
315x15+3rp
365x8+4rp (WOO WOO!!!)
315X12+3RP
275x20x1

12 TOTAL REPS with 365? It's gonna be a good day tater!

Dumbbell flat bench:

TIME FOR THE HUNDI'S!

100X8X3....SLOW AND EASY with a big pause at the bottom.


BICEPS

BARBELL CURLS: (new one for me...not sure how well I like it.)

100x10x1
135x8x2 (kinda put me off a little. I can move bigger weighst with dumbells but wanted to try barbell curls for a changeup)

dumbbell preacher curls:

75lbsx8x3


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 02, 2007, 06:03:54 PM
*guy on my other training blog wrote...75LB DUMBBELLS! MOVE MORE WEIGHT YOU TINY TIT!"


Oh yeah since I forgot to tell you in response to your last statement. Only the first two sets were with 75lb dumbbells, the last one was 80lbs for 8! I got good depth on most of them. Some reps I redid because i didnt' feel like it was a legit lift with the ROM i used. 75 as cake...80 got heavy real fucking fast. My training partner goes, "DUDE YOU'RE LEANING OVER THE PREACHER BENCH A LITTLE ON THE WAY DOWN, STAY SEATED!"

my response..

"I CAN'T HELP IT IT'S FUCKING HEAVY!"

got a few laughs on that one from a few standing around on the other benches. :D I don't understand though guys. I can curl 75-80lb dumbbells for reps easily but When I barbell curl it's hard as hell to do. I'm going to start doing them every bicep day. Because I'm so weak in this "compound movement", I think it's needed to give me some better overall size. The pressing was really hard though. I'm giving it another weak. If the pressing gets harder, I'm going back to my original split. These presses should've been cake and they weren't. The 100lb dumbbells felt pretty good. Kicked them back no problem and put'em up. BUT the last set scared me...my spotter wasn't there and I got stuck on teh bottom for a few second and no my shoulder is talking to me.

NORMALLY I write these out in a workout log and print it out and use it to set the bar for a day..if I end up doing it exactly, great...if I end up doing more then I come back in here and correct it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 03, 2007, 10:53:53 AM
BACK

hammer strength high pulls unilaterally...

2 platesx15x1 (warmup)
4 platesx8x1
4 platesx6 +3 rp
(from reading up on past results, this was a HUGE jump! I'm very happy with this one.)

barbell rows:
135x15x1 (warmup)
225x12x1
315x5x1 (I stood up too much and instead of pulling it into my gut I pulled it into my crotch but finished anyway, still learnin on this one)
225x10x1

since I wasn't too thrilled about my execution on the BBrows, I took it to t-bars.

t-bar rows

4platesx15x1
6platesx12x1
7platesx10x1


hammer strength one arm rows: unilaterally...

2 platesx10x1 (10sec holds at the top of each rep to really squeeze the muscle and feel out the movement.)
5 platesx8x1 +2 rp

TRICEPS

seated hammer strength pressdowns:
6 platesx15x1
8platesx10x1+2rp sitting straight up going super slow to take my chest out of it as much as possible.

closed grip tricep pressdowns:
215x10x1
215x8+3rp NO LEANING OVER THE CABLE! THAT'S BULLSHIT!

dumbell kickbacks:
45lbsx15x1

I had a thought today..the reason why my arms are 1/2 and 1/2 bi and tri instead of 1/3 bi and 2/3 tri is that I might be over training them.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 04, 2007, 07:43:45 PM


SQUATS:


135X20X1 (warmup)
225x15x1
315x10x1
405x10x2 (GET'N BRAVE!)
315x15x1

LEG PRESS:

8platesx12x1
14platesx12x1
22platesx12x1
28platesx10x1
22 platesx12x1

SLDLs: I'm really liking this exercise. I'm hoping it alleviates any back issues I'll have when I start really pushign the weights hard and help give me a solid core foundation for building more on...

135x15x1
315x10x1
400x10x1
465x5x2 (LOVE IT! These were from the floor btw...the last 2 sets were strapped but not belted. I really felt my hammies stretching and did ZERO leg help in this to make sure my lower back and hams stayed tight. )

FOREARMS: I was pretty much beat so this is all I did for them...

135x20x1
225x10x2
185x15x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 05, 2007, 01:10:54 PM
CHEST:


flat bench:

135x20x1
225x10x1
315x10x1
365x8+3rp
335x7+2rp 

dumbbell flat bench:

90x10x1
100x10x3

I think I'm ready for the 110's now. They're getting easier and easier every time.


Biceps:

standing barbell curl:125x10x2

Dumbbell preacher curls:
 
80x8x2

Hammer strenght preacher curls: unilaterally

50lbs to failure for a set each arm.



SHOULDERS:

UPRIGHT ROWS
155x8x4

I think my new days are going to be looking like this

chest,bi's, shoulders
legs, forearms, traps
off
back, tri's, shoulders
legs, forearms, traps
off
repeat.

OR chest,bi's, shoulders
legs, forearms, traps
back, tri's, shoulders
off
chest,bi's, shoulders
legs, forearms, traps
back, tri's, shoulders


i'm still trying to decide...  :-\


Title: Re: The WICKED truth about my training
Post by: The Heckler on April 05, 2007, 08:07:02 PM
Nice work.

How long have you been training?

Are you currently on steroids?  Not a flame, just a question.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 05, 2007, 09:03:55 PM
I'm not on at the moment. I haven't been since last october though I plan to run one in May. I've been training hard 6 days a week for about a year and a half but have trained off and on for a few years. I've learned more in the past few months about training than I have since I started. Met a few knowledgable people that are really helping me along the way. It's good work but it could always be better. I'll be happy when I'm squatting 400 for 20 clean reps.  ;D

Going back over this though in regards to my deadlifts. If I'm picking up mid 500s from the floor and doing mid 400's on the SLDL, I need to work on my form and get my ass lower. I know I could get more if I learned how to get alot of leg drive from it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 06, 2007, 08:27:13 AM
I went ahead and forced the switch. I like the idea of putting legs between back and chest days.

legs


squats ASS TO GRASS BABY!

135X20X1 WARMUP
225X15X1
315X15X1
400X15X1
315X12X1 ] I wanted to go for more reps per set today to get my body used to moving more weight for a longer section of time. Adding 5 more reps in on the 400lb session KILLED me. I LOVED IT! I'm going to split my leg days up as well to one day of heavier work and one day with a little less weight but more reps to really try and stimulate BOTH types of muscle fibers.

Leg press

10platesx20x1
18platesx20x1
22platesx20x1
24platesx12 (cramped..maybe more reps is something I need since I can't add much more weight on the machine itself)
22 plates to failure

barbell lunges...a first for me. I was very shakey after the previous leg work and since I'm stricken with ingrown toenails on a regular basis, I DON'T LUNGE! I'm getting bored though so it looked like fun if you could believe that. 135x10x2. were VERY shakey. I'm thinking I should wrap my knees in this exercise as well.



Title: Re: The WICKED truth about my training
Post by: The Heckler on April 06, 2007, 02:51:09 PM
I'm not on at the moment. I haven't been since last october though I plan to run one in May. I've been training hard 6 days a week for about a year and a half but have trained off and on for a few years. I've learned more in the past few months about training than I have since I started. Met a few knowledgable people that are really helping me along the way. It's good work but it could always be better. I'll be happy when I'm squatting 400 for 20 clean reps.  ;D

Going back over this though in regards to my deadlifts. If I'm picking up mid 500s from the floor and doing mid 400's on the SLDL, I need to work on my form and get my ass lower. I know I could get more if I learned how to get alot of leg drive from it.

Good stuff man.  Speaking of 400 for reps on the squat, you ever see that vid of Dr. Ken Leistner doing 407 for 23?  Totally insane.  I saw it years ago on another site but don't know where to find the vid again.  Funny thing is, this guy's legs are like toothpicks and you'd never guess he could do that.  My best is 405 for 13, but the last rep took about 2 minutes, hahaha


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 06, 2007, 07:29:25 PM
Good stuff man.  Speaking of 400 for reps on the squat, you ever see that vid of Dr. Ken Leistner doing 407 for 23?  Totally insane.  I saw it years ago on another site but don't know where to find the vid again.  Funny thing is, this guy's legs are like toothpicks and you'd never guess he could do that.  My best is 405 for 13, but the last rep took about 2 minutes, hahaha

that's SICK!

HAHA I feel you on the last rep being a killer. Today was the same thing for me. I was feeling pretty solid so I wanted to sit in on the bottom for a few seconds before starting back up. NEEDLESS TO SAY..I've decided to not fuck around under that kinda weight again. Today was another good squat day. I'm putting more effort into it and doing them first every leg day to really put max effort into them. I'm wondering just how many times I'd have to get 400 before 500 for at least a single would be pretty feasable. The more I'm standing under the weight and the more I pick at just one more rep each set, the easier it's getting. Today went along like this...but due to the fact that I did legs two days ago, I expected it to be a little lax and it was. I wanted to jump right into the new routine and get back at it. 


squats

135x20x1
225x15x1
315x10x1
405x12x2 EVERY rep was explosive save the last one. I came up so fast from the bottom I had to reset the bar each time from bouncing. I'm going to slow my roll a little bit and control it better. VERY happy. Got 4 extra reps today on it DEEP!!!

SLDL's

Going for reps today since I hit it hard two days ago with heavier weights...

135x20x1
315x15x3 slow and easy..had to strap into the last five reps due to grip failure.

leg press  same story. More reps. There's just not enough room for more weight so I wanted to work on stamina to help with my 400 for 20 goal. At this rate, if I train right, I should be there by the end of may.

10platesx20x1
16platesx20x1
24platesx20x3

after that I pretty much said fuck it...



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 06, 2007, 07:32:58 PM
speaking of vids...did you see that vid of old man Platz hitting 500 for over 20?!?!  THAT was nasty and his ass touched his shoes every rep.

Every generation there's a god among men...I need to find that vid. If you haven't seen it, I'll post a link up here. It's pretty fucking nasty.


http://youtube.com/watch?v=_gZ_9YsvI1k

*edited*


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2007, 10:34:04 AM
BACK DAY



bent over barbell rows:

135x15x1
225x12x1
295x10x1+3rp

hammer strength high pulls: unilaterally...
3plates per sidex10x1
4plates per side x10x2+4 rp each side on the last set.


t-bar rows:
5platesx10x1
7platesx10x1
8platesx12x1 (was almost standing straight up with the last set, my lb is really straining hard to bend over very far but I still made sure I felt the movement  in my upper back which is what I'm shooting for. Not sure If I'm happy with it or not.  :-\  I was always told to do what you need to take your lower back out of the equation as long as you still feel the movement. I wonder how much salt that holds here.

TRIS

french press:
230x12x2

under handed press downs:

175x10x2


SHOULDERS

seated smith military:
135x15x1
225x15x1
285x6x1+3 rp




..just by putting a leg day between my back and and chest days my tricep work was SO much easier BUT I didn't push it. I'm lowering my total sets and moving the weight up DURING those sets to see if it's the change I need. Normally I'd deadlift on back day but since I've done SLDL's twice this week already, my lower back needs a break. I don't have a training partner so the military presses get done on the smith so I can focus on the lift and not having to worry about killing myself.


Title: Re: The WICKED truth about my training
Post by: The Heckler on April 07, 2007, 11:23:32 AM
I'm wondering just how many times I'd have to get 400 before 500 for at least a single would be pretty feasable.

squats

135x20x1
225x15x1
315x10x1
405x12x2 EVERY rep was explosive save the last one. I came up so fast from the bottom I had to reset the bar each time from bouncing. I'm going to slow my roll a little bit and control it better. VERY happy. Got 4 extra reps today on it DEEP!!!

2 sets of 12 reps @ 405 on BS is impressive.  If you're interested in seeing how many you can go for at 500 like you mentioned above, you might try a PLing-BBing hybrid routine on squats for a few weeks, and each week do less reps in each set for a higher weight.  I imagine that with just a couple weeks of tinkering, you could smoke 500 for at least 2 or 3...since you're already getting 405 for TWO sets of 12, knowwhattamean?  Plus, I bet you would be good for maybe 425 for 2 sets of 12 if you didn't pre-exhaust with those 3 earlier sets of high reps.

Great lifting all around, man.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2007, 02:57:45 PM
2 sets of 12 reps @ 405 on BS is impressive.  If you're interested in seeing how many you can go for at 500 like you mentioned above, you might try a PLing-BBing hybrid routine on squats for a few weeks, and each week do less reps in each set for a higher weight.  I imagine that with just a couple weeks of tinkering, you could smoke 500 for at least 2 or 3...since you're already getting 405 for TWO sets of 12, knowwhattamean?  Plus, I bet you would be good for maybe 425 for 2 sets of 12 if you didn't pre-exhaust with those 3 earlier sets of high reps.

Great lifting all around, man.

I'm thinking I need to keep the 135lb warmup and drop the 225 in between and jump straight to 315. I'm pretty sure 500 is just a mind fuck at the moment but I'm sure I could go for 425 for at least ONE set. We'll see. Small jumps. I won't sacrifice form for weight. Thanks for the props. I know you don't give them out often. What type of hybrid routine are you talking about?


Title: Re: The WICKED truth about my training
Post by: The Heckler on April 07, 2007, 05:56:47 PM
I'm thinking I need to keep the 135lb warmup and drop the 225 in between and jump straight to 315. I'm pretty sure 500 is just a mind fuck at the moment but I'm sure I could go for 425 for at least ONE set. We'll see. Small jumps. I won't sacrifice form for weight. Thanks for the props. I know you don't give them out often. What type of hybrid routine are you talking about?

Here's what I'd suggest:

135x1x10 (warmup)
225x1x5 (just to get in the groove)
315x1x5 (again, to get into the groove)
405x1x5
some doubles or triples in the mid to high 400s just to feel yourself out.

If your body is used to high rep sets for squats, it might take a bit to get used to "PLing" style, low rep sets at much higher weights.  I'd take it easy the first couple of weeks as you work up to your max weight/set of 2 or 3.  You're right in taking "small jumps," especially if your body is conditioned to "think" in terms of high reps.

By "hybrid" routine I just mean easing into less rep and higher weight sets over two or three weeks.  Your body will tell you what's right, and whether you can go for the gold sooner rather than later.  It's best to take it easy and go slower rather than risk injury.

Something I've done in the past is to use very low rep sets until I work up to a max single or double (though not a PLing max I'd do in a competition, just something I can get for a relatively easy 1RM).  Then I do my work sets as drop sets, high rep style.  After squatting a hair under 600 for one rep, 405 seems REALLY easy.  Though of course you gotta be careful going heavy like this all the time...destroys the CNS.  As with everything, you have to cycle and feel your body out, and let it be the guide.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2007, 09:33:03 PM
Thanks man! I'll give that a go the next time I squat! I like the idea of doing 5-3 rep range to finish say every other squat day? I could rotate it like I do my benching. One heavy day and one speed/rep day! I like what you have to say on this subject! A HAIR under 600?!  :o Anything over 5 ass deep in the hole is awesome! I don't shake under 405 anymore so I think bumping it up to 425-435 for 5 isn't much to ask. 455 might be asking for too much atm but that's only 25 more lbs per side. Looking at it like that makes it not seem so far away.


Title: Re: The WICKED truth about my training
Post by: The Heckler on April 08, 2007, 09:56:41 PM
Thanks man! I'll give that a go the next time I squat! I like the idea of doing 5-3 rep range to finish say every other squat day? I could rotate it like I do my benching. One heavy day and one speed/rep day! I like what you have to say on this subject! A HAIR under 600?!  :o Anything over 5 ass deep in the hole is awesome! I don't shake under 405 anymore so I think bumping it up to 425-435 for 5 isn't much to ask. 455 might be asking for too much atm but that's only 25 more lbs per side. Looking at it like that makes it not seem so far away.

Good stuff, man.  Keep us posted on your squat PRs.  You've got a fantastic base already, the rest is just icing on the cake. 8)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 10, 2007, 05:04:25 PM
two days worth..


leg day
pressed for time so squats and legpress only...

squats

135x20x1
225x10x1
315x10x1
405x5x1
425x5x1
465x10x1     That's right. dropped a few reps on the lower end when I got in the groove and went for broke. 465 for 10 reps baby!!!! 425 felt no different than 405 on my back. The 5 reps felt easy as cake.


leg press I'M IN YOUR LEGPREZ LIFTN UR PLAYTZ!


got a new hammer strength machine in the gym..holds 38 plates!  LOVE IT!

12 platesx10x1
18 platesx10x1
22 platesx10x1
26 platesx10x1
32 platesx10x1
36 platesx7x1+ the sled? that's 1620 not counting the sled. To my chest and back! It's different though. Not like the other machine. VERY smooth with unlimited foot position capabilities. I had my feet higher. Shortened the power stroke and made it seem easier PLUS the seat has the padding of a king sized matress! LOVE IT! THE MACHINE HOWEVER..was not bolted down and started to "walk" teh floor on ever rep. I just said fuck it and stopped trying. Scared me when it started coming off the floor and I quit. I bugs me though becuase it's not a real test of strength anymore. EVERY machine is different. I can move 1400 on the original and over 1600 with the new one. Why I started squatting. free weights are free weights and that will never change. 

NO MAS!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 10, 2007, 05:09:20 PM
flat bench:

135x20x1
225x20x1
315x12x1
345x12x1
275x20x1

dumbbell bench press

110x8x3 MOVED UP HERE! VERY HAPPY!


BICEPS

barbell curls: 135X8X2 ...moved up here.

dumbbell preacher curls: 70lbsx10x2

high cable curls: 110 per side x15x1


SHOULDERS

135x10x1
160x8x2 moved up here! FELT GOOD! I'm not sure how high I want to go up in this exercise. I'm told it's bad for your shoulders BUT I haven't had any signs of issues thus far.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 11, 2007, 04:52:11 AM
My LB is still bothering me from making a weight jump that fast. I'm hoping it'll go away again before leg day in two days. My bench press is starting to lag so i'm going to have to reaccess my training in that regard. My squatting still blows my mind. HOWEVER I can only hit 515 on the HACK squat from the floor so hopefully I'll surpass that in my squatting by this summer. My squat days are going to go as follows..


day one: (Speed work)
135x20x1
225x15x1
315x15x1
405x15x2

day two: (heavy)

135x15x1
315x8x1
405x5x1
425x5x1
465x5x2 OR do a few cluster sets..say 4..of 3 reps to get used to unracking and reracking (big problem with heavier weights for me) and to get used to sitting under it SMOOTHLY. I shake like I have MD under this weight and find myself hunching forward towards the end of the sets. Until I'm where I feel like I can handle 465 easily I won't push it unless on a particular day I'm feeling squirrelly.  I do wish however that there was more people in the gym that squatted. I'm one of two.  :-\  All my PL guys that I work with are benchers, not squatters. I see alot of people doing box squats but the ida of them turns me off. If I'm going to work towards a big squat, I feel I should SQUAT not box squat or hack squat or board squat or squat on your mother.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 13, 2007, 05:14:29 AM
Chest

flat bench

135x15x1
315x8x1
365x8x1
385x6+2rp
385x3x1
385x3x1
  Cluster sets 

After seeing homeboy only 20 years old bench 405 for 10. I know where I want to be. For those that don't know what cluster sets are. They're where you rerack and reset EACH rep for the duration of your set to really help boost your one rep max because you're putting maximum effort into a single press each time. 30 second rest in between reps and 2 minutes between sets.

dumbbell bench press: 100x10x3  (couldn't go very heavy in these today because of the effort I put into benching. I wanted to move up to using the 110's on the regular but after super heavy flat benching I just can't do it. Soon though..very soon.

Since theres legs between chest and back days now, I'm going to start doing two days of heavy bicep work instead of one day light and one day heavy unless I start to see a decline in weights and size. Still 4-5 total sets of bicep work each bicep day depending on how I feel. I do want some preacher curl advice for those that read this. I use super heavy weights compared to most. I can curl 70lbs full range EASILY and have sense moved up to 80lbs on the dumbbells. HOWEVER I don't go all the way down like I do with 70lbs and under, instead I slowly control the negative til I start to feel a good stretch in my bicep and bring it back up. To give you an idea of my rep range with 80lbs...when seated on the bench, I go down to JUST below 90* or parallel to the floor and bring it back up until I get to where I can support it all the way down adn back up again. Because my back days seem to be stalling lately. I'm leaving the bicep work to very hard work for just a handful of sets and that's it. Until I bring my triceps up, there's no point in blowing them away.

Biceps

standing barbell curls:  KILLS my forearms.. I fucking love it.

130lbsx8x2

dumbbell preacher curls

80lbsx8x2


shoulders

power cleans:  (goal here is 225!)

135x10x1
185x10x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 14, 2007, 08:37:16 AM
LEGS! Squatting has really rekindled my love for leg days. Cutting the volume down a little today for awhile...

SQUATS!

135x20x1
315x15x1
425x12x1
315x15x1

leg press

12platesx15x1
18platesx15x1
22platesx15x1
30platesx10x1 (loving this new leg press! HOLD ALOT more weight and is sooooooo much smoother than the body flex version!!!)


SLDL

135x10x1 (warmup)
405x10x2

TRAPS!

dumbbell shrugs 125x20x2
shrug and hold..to failure 5 times as long as I can hold it. Could only go a little past a minute on each one. Thanks SETH! I'm really burning after that one.



My leg workouts look like this or something close to it twice a week. Is it too much?!  ???


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 15, 2007, 10:06:11 AM
Finally found a coach for my squatting. A local competitor that is looking for someone to work with as well. He's an older guy. Local narcotic cop of all things.  ;D Very cool guy and very knowledgable. He watched me squat and said I had a very good base but I don't go deep enough so I'm having to regress. I'm perfectly fine with that. I was just not going deep enough. Hitting what I thought was parallel is actually about 1 inch above it. He set the pins BELOW parallel and had me do a few sets with 225 and 315 to that particular set of pins. It seems as if my legs are coiled springs at that depth. After I get PAST paralle it feels like the squat is actually EASIER. Now I'm a shade over 6' and it's a long way down but I'd much rather do it right than look like a tool. I'm going to work with nothing higher than 365 til I get the hang of going deeper. I feel almost like I have to force myself PAST parallel but once I get in the groove and things loosen up it feels GREAT and I'm not just going past it now. My hams at this pin setting start to touch the back of my calves. I can't REST on them but it does touch them and Now I'm using that as an indicator for my depth.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 15, 2007, 12:17:03 PM
BACK DAY!

I'm trying another new thing for awhile. I'm loving the rest pause stuff. I think it's starting to show some benefit. NOW I've split my back day into two days. One day for thickness exercises and one day for width exercises. Today was my first width day. I'm told rows and wide grip rows are the ticket for width. If I've been misinformed by all means correct me.

Underhanded cable pull downs

165x15x1 for warmup
245x8x1
245x6+3rp  new machine. I like this stack better than the other one because it's harder and feel like I get a better contraction with it.

hammer strength pull downs: I need to get back into using this exercise more. I've gotten weaker having not used it which means it hits a part of my back that my usual exercises don't. Way to pay attention JOHNSON!!!! :finger:

3 platesx10x1 unilaterally
3 platesx8x1+3rp

bent over barbell rows
135x15x1 warmup and get in the groove
225x15x1
275x15x1

flipped the grip to see if I felt any difference in my back...135x15x1 to rep it out and finish it off. BACK FELT GREAT after this workout. Using something other than the underhanded grip though, feels weird and it's as if I can't contract my lats and really feel them in the exercise.

shoulders:

seated military press

135x15x1 warm up
200x15x1
245x8x1+4rp  This new way of doing them is KILLING my shoulders with ZERO pain! I LOVE IT! Not alot of weight but, maybe it's what my shoudlers have been missing out on.



Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 15, 2007, 12:28:37 PM
you sound like a strong guy man, props.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 15, 2007, 02:37:33 PM
you sound like a strong guy man, props.

Thanks man. Not near as strong or nearly as big as I want to be though.  ;) But is anyone EVER happy?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 16, 2007, 10:40:48 AM
CHEST

FLAT BENCH:

135X15X1 warmup
315x6x1
365x6x1
365x6x1
cluster sets
365x3x1
365x3x1

It's time to start moving up in the world 365 should be where I'm at for 10 reps after all this work. I'm fucking fed up. Time to start pushing!  >:( >:( My goal today was to move 365 over nad over and over to get my body used to it. Next heavy day, it's going to be the same thing until 365 is EASY and 375 will be on the chopping block for the slaughter. Something clicked today..I just got pissed with myself and went at it.

Inclines:

135x10x1
225x10x1
315x8x1



BICEPS

standing barbell curls:
135x8x2  (felt weak today..still working on this one)

seated dumbbell curls

60lbsx8x2  (happy with this one...decent weight)

SHOULDERS

UPRIGHT WIDE GRIP ROWS:

135X8X1
185X4X1
185X3X1
185X3X1+2 RP   I wanted to move some iron today. Not alot of reps but felt GOOD to move some weight.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 16, 2007, 10:46:29 AM
I realized last night that I need tos top looking for the big weight jumps and do what I did in the beginning and just start chopping away at long term goals by setting short term ones. Adding 5lbs or 10lbs every couple of weeks/a month on my bigger lifts shouldn't be something I snub my nose at.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 17, 2007, 11:52:28 AM
LEGS

squats

135x15x1
315x10x1
365x10x1
315x12x1

depth was spot on and felt great. Still not sure if it's time for 4 wheels yet. My coach says my descent is too slow. It takes me about 4-5 seconds to go down. I just want to make sure it's controlled and rolling on the right path. Since I only added a few more inches to my movement, it won't be long before I'm back to my original numbers.

leg press
8platesx10x1
16platesx10x1
22platesx10x1
30platesx10x2

SLDL's

135x15x1
315x10x1
405x10x1
435x10x1  BOOM! Felt great. Really drove through with my hams on this one. NO STRAPS AND NO BELT AFTER ALL THAT WORK! Today is a good day.

TRAPS

seated dumbbell shrugs: Like this more than standing. 85lbsx20x4 I wanted to feel like I was being burned alive from the inside out to really hit my traps hard. seemed to work rather well.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 18, 2007, 04:27:30 AM
BACK!

Lat Pull downs: (wanted to go back to the machine that made me use lighter weight. It must hit my back from a different angle to cause such a huge difference in weight on the stacks OR the pulley setup is different, which I hope isn't the case, either way. )

135x15x1 warmup
240x8x2 (moved up 5lbs! Hit it harder with less work!)
240x5+3rp

bent over barbell rows:

135x10x1
275x10x1
285x10x1+2 rp...If I can't make a big jump, I'll make a small one. Progress reads progress to me. If instead of waiting for 275 to be ridiculously easy and try for 3 wheels, I'll take an immediate 10lb increase and get that much closer!  ;D

t-bar rows:

6platesx15x1
6platesx13x1
6platesx12x1+3rp  good enough backday for ME! I would much rather do deads though...but having done stiff leg'd deads yesterday, it makes me kinda wary.  :-\


TRICEPS

weighted dips this was a first...

BWx15x1
BW+45lbsx10x1
BW+90lbsx10x1+4rp

cable pressdowns:

245x8x3

dumbbell kickbacks to failure:

50lbs to failure
50lbs to failure


SHOULDERS


seated military press:

135x8x1 warmup
185x3x1
225x3x1
250x2x1
250x2x1 

side laterals:

35lbsx10x1
45lbsx8x1+2rp

I know I said I was going to take a break on triceps..but the last few training sessions on bench without any sort of tricep work the days prior, my numbers have gone down dramatically.  My triples and doubles are fine but anytime I want to extend my rep range higher my tri's keep giving out sooner and sooner. FUCK THAT!



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 19, 2007, 07:22:48 AM
I'm going to be outta town tomorrow and saturday so I bumped my chest day up a day instead of taking today off. It's been 3 days since my last chest day. I feel primed.

CHEST

flat bench:
135x15x1 warmup
315x8x1
365x4x1
375x3x1
375x3x1

dumbbell flyes:

60lbsx10x1
70lbsx10x1
90x8x1


BICEPS...since yesterday was an AMAZING back day..today I'm taking it easy on the biceps.

Incline dumbbell curls:

45lbsx10x2

Machine preacher curls:

110lbs per sidex10x2

Reverse grip EZ-BAR curls:

125 to failure.



SHOULDERS!

SEATED Dumbbell front raises:

55lbsx10x1
65lbsx7x1+1RP moving up in the world!

Seated Laterals:

45lbsx10x2+2rp on the last set.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 23, 2007, 05:30:33 AM
CHEST!


just got back from the gulf with a 2nd degree sunburn..  >:( >:( BUT i'm still going to the gym. If I'm well enough to come to work, I'm well enough to go to the gym.


Flat bench:


135x15x1 (warmup)
315x8x1
335x8x1
365 to failure

seated bench press machine:

300x12x1
300x12x1
300x8x1+2 rp

cable crossovers:

80lbs per sidex10x2


BICEPS:

Standing barbell curls:

empty barx15x1 warmup
135x6x1
135x6x1 (MOVING ON UP IN THIS EXERCISE! HOPEFULLY MY SIZE WILL FOLLOW THE STRENGTH!)

seated dumbbell hammer curls:

60x8x1
65x6x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 24, 2007, 12:26:10 PM
LEG DAY!

squats:

135x15x1
315x10x1
365x10x1
385x6x1
335x10x1

leg press: I'm just going to start increasing the reps since I've maxed the machine out...

8platesx15x1
16platesx15x1
24platesx20x3

SLDL's:

135x10x1
315x10x1
435x10x1
465x5x1  (this hurt alot...i love it.) I keep jumping up in weight faster and faster in this exercise and it's the LAST on my list of exercises. These were strapped in though, My grip failed on the final pull with 435.


TRAPS
seated dumbbell shrugs:

80x20x1
125'sx20x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 25, 2007, 05:22:22 AM
I started bulking up again and putting on carbs. I want some strength back. I'm about to start cycling again and want to have a good solid base before I start.  I'm loading up my carbs early in the day...and both before and after my workouts. Every meal other than say 3 of them, have carbs in them. I'm going to try and up my protien intake to about 350-400grams a day now too. I'm getting stronger but not bigger. My training is on, as well as my sleep, so it leads me to believe my diet isn't spot on. either way..back day...


lat pull downs:

135x15x1 warmup
245x10x1
245x10x1+2rp WOO! I'm liking this exercise at the beginning of my workouts. I have awesome THICKNESS but no width. My lat spread as improved greatly after doing this exercise.

Hammer strength high pulls:   unilaterally.. I feel I get more ROM doing them one arm at a time.

3 plates a side x 10x1
3plates and a 35 each side x8x2! MOVING ON UP!!!


t-bar rows:

6 platesx10x1
8 platesx10x2 ... we need a better t-bar station.  :-\


TRICEPS

weighted dips:

bodyweightx10x1
bw+90x10x2 

machine french press: unilaterally

120lbsx12x2


SHOULDERS

seated military press:

135x5x1
225x5x1
275x3x1
275x3x1
295x2x1 (cluster set)




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 27, 2007, 08:23:49 AM
chest

flat bench:

135x15x1
315x10x1
365x5x2
315x10x1

dumbbell flat bench

100x12x3  HIT 6 MORE REPS WITH THE 100'S!!!


cable flys:

60lbs per side with a 4 second contraction to failure...


BICEPS:

barbell curls! LOVING THEM! my arms are really putting on some good NOTICABLE thickness with this one.

135x6x2
120x10x1

incline dumbbell curls:

45x15x3 BURNED LIKE HELL! love it!

shoulders

wide grip upright rows:


135x10x1
185x8x2+2 rp last set.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 28, 2007, 06:39:50 AM
squats!!!

135x15x1
315x10x1
365x10x1
405x6x1 (I FUCKING FINALLY GOT IT! ALL FUCKING DAY BABY!)


LEGPRESS:

8 platesx10x1
16platesx10x1
24platesx15x3

STIFF LEG'D DEADS!

135X15X1
315X15X1
405X15X1 (I wanted to shock my leg's and rep today out...I'm trying to really build that 405 squat up so helping my hams and lower back out as much as I can with these is the ticket...or at least that's the plan)


seated dumbbell shrugs: I'm really working on learning to feel the muscles I'm working instead of just moving the weight..I think that's what's been lacking from my training all this time. so far my delts and tri's are seeing some real improvement on just FOCUSING on squeezing the muscle so i pray this will bring my traps up as well.

125x15x3


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 29, 2007, 07:05:57 PM
BACK...hahahaha...oh hooray backday

underhanded lat pulldowns:
135x15x1 warmup
250x8x3

t-bar rows:

6platesx15x1
8platesx12x2 RAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA AAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAWR!  my goal in this exercise isn't to add more plates but to get my form SPOTLESS. I start to stand up more towards the end of each set so now that I'm flowing pretty easily through a few sets of 12, it's time to tighten shit up. This should also help my barbell row form as well.

hammer strength high pulls: (unilaterally)

3platesx10x1
4platesx10x2 SHOCKER THERE! fuck I felt so angry today..so alive in the gym. LOVE IT!

TRICEPS

hammer strength pressdowns:
6platesx10x1
10platesx10x1
10platesx7+2rp

cable pressdowns:

240x8x3


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 30, 2007, 04:55:05 AM
CHEST

flatbench:
135x15x1
315x12x1
345x10x1
345x7+3r...I'M TRYING to eat 345 up like fucking trick or treat candy to really help with my fatiguing problem at 365.

seated benchpress machine:  I can really focus on the on the squeeze with this machine...the added plates rub on the sides of it making it abit difficult to keep from sticking on the bottom but I still manage...

305x12x3


cable flys:

super light weight...50lbs per side to failure with a 4sec squeeze and hold at the cross over.



BICEPS

dumbbell preacher curls:

70x12x3

rope cable curls:

200lbsx8x3

SHOULDERS

wide grip upright rows:
135x10x1
185x8x2+4rp on the last set.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 02, 2007, 04:47:38 AM
wait..this isn't? I forgot. That's YOUR workout log. 


LEGS

squats
I'm finding that if I carb up about and 45minutes before I work out heavily...say 40-60grams of carbs, I can hammer it out harder than if I had a carb free meal prior to working out.

135x20x1
315x10x1
405x8x1 (3 MORE TODAY! I told myself I'd go til I couldn't dig out of the hole and if I failed out, that's what the cage was for!) 3 more reps than my last 405 attempt WOO!
365x10x1

was at my buddies gym so no leg pressing...they have some kinda weird machine that wants to push me out of the seat backwards under heavy weight so I did machine lunges instead...

machine lunges

200x15x1
500lbsx10x3

SLDS went for more here because i didnt' have the work in the lunges that I did with heavy legpressing so I took advantage of it...

135x10x1
315x10x1
405x5x1
500x2x1
525x2x1

465x7x1
405x8x1

felt great til I was finish..I think I might have pulled my right ham. It feels like I stretched it when I walk where as my left one doesn't. I hope it goes away soon and it's just soreness. I do my SLDL's with a slight bend in my knees to really feel the hams working. If I do them completely straight leg'd, my lowerback ends up cowboying all the work. Was only strapped after the 500lb deads. It's my best lift without straps to date. I'm loving his new gym equipment..everything was cut only a month ago. The bar grips are still sharp and give you NASTY grip!

TRAPS!

seated dumbbell shrugs
100'sx15x1
120'sx15x3


unilateral shrugs on plate loading shrug station...whatever you want to call it...

360x10x1
420x10x1
540x8x1

remember this is on a machine...not a standing shrug so it really isn't the same credit as it would be with a barbell. I also only did each shrug one side at a time and I not only felt it hit harder but got greater contraction in the movement was well! I've aways been a conventional lifter and never looked at it in that way until my buddy, gym owner and PT suggested it. Give it a try guys. I promise you you'll love how it feels.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 03, 2007, 06:44:18 AM
CHEST

flat bench:

135x15x1
315x12x1
345x10x1
315x6x1+4rp


Weighted dips

BWx12x1
BW+90lbsx12x2

CLOSED GRIP SEATED BENCH PRESS:
300X10X3+2RP


TRICEPS
cable rope pressdowns:

200x10x3 IT'S HARD WITH THIS FUCKING ROPE!

french press:


250x12x2
250x7x1+2rp

SHOULDERS

WIDE GRIP UPRIGHT ROWS:
135x10x1
185x8x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 03, 2007, 01:58:13 PM
I was kicking my own ass today! After that last set of upright rows, I wanted to see if I could do even more since the first set of 185 is getting easier and easier. I hit 195 for 4 with the last one being a heft up a little with the lower back. Next week I'm cutting the second 185 set out and beating the fuck out of my delts with 195! How high are you guys bringing your wide grip uprights up? I come up halfway between my nipples and naval. Was SICK!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 04, 2007, 04:34:59 AM
LEGS AGAIN!

squats!!!

135x15x1
315x10x1
405x9x1 (2 more! just one more to my goal of 10 again!!!) The last ones have me worried though. It's like the bottom half of the bench where I spend seconds trying to get another inch back. sucks...
315x15x1
225x25x1

SLDL's
135x12x1
315x12x1
405x5x1
500x5x1
405x10x1


felt good to me today. I didnt' feel like leg pressing. I wanted my power movement and that was all...I stayed up late and didn't get much sleep so the idea of sitting under a grand or more didn't sit too keen with me.

TRAPS

125lb dumbbell shrugs seated done unilaterally...4 sets of 20

CALVES

seated calf raises:

4platesx30x4 super slow..by the end of the last set I had to stay seated for awhile due to cramping.
__________________


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 05, 2007, 05:34:52 AM
BACK!

I really wanted to deadlift again today..I'm loving this exercise the more I do it. I wasn't sore in my lowerback or hams from yesterday and if anything felt stronger from all the carbs I've been eating. I feel like I'm on speed. I didn't know how much carbs could effect the way you feel until you start eating them in larger quantities. apparently 60-100 a day isn't shit compared to 200-300! 


RACK DEADS! I actually squatted down to pick these up. Pins were set mid shin. I'm about 6inches off the floor now!!! I think I'm going to start dead lifting from the floor with the bar and weights setting on 45lb plates on each end to give the illusion of a shorter lift.


135x10x1
315x10x1
405x5x1
500x5x1 because this was the second day in a row to do this I wanted more weight. The first 3 reps for my SLDL's yesterday were easy! I'm really focusing on driving my legs up like I do in my squatting which I feel have complimented each other nicely.
565!!! yep..made a run for it...AND GOT IT! 565 FOR 2 REPS!
565X1X1
465X10X1 WITHOUT STRAPS!!!! GRIP FAILED BEFORE i COULD LOCK OUT THE SHRUG AT THE END AND LEAN BACK BUT STOOD UP WITH IT! LOL two of the trainers even gave me a round of applause...alot of people read this rep scheme on another workout log I have and cried bullshit on the last set and that there's no way it's possible after a single that heavy. Yeah whatever, going a whole 100lbs lighter won't be easier? That's the mentality I have and that's the mentality I use to drive through the last few sets in anything even when I'm moving down in weight.


Todays' lower back pump was nasty..I was going to do t-bar rows but changed my mind and went to bent over barbell rows instead.

bent over barbell rows: with an underhanded grip shoulder width grip..alot of people say I'm getting alot wider. Family when they try to hug me, etc. I credit it to adding these and deads on a regular basis. Focusing hard on contracting the lats and really feeling it in my back
135x12x1
225x12x1
275x12x1...didn't really feel like going higher because of my lower back so I pussed out at 275 instead of the usual 295.

lat pull downs:
160x10x1
250x8x1
250x6x1+1rp FINALLY GOT IT! I got to really dig deep to get these...I was told by a competitor friend of mine that the mind gives up before the body ever will...so the second you start to want to quit..you're only halfway done.

BICEPS! since I've done back with tri's and vice versa with chest and bi's I wanted to switch them to see if another change will stimulate the growth. My first day doing it like this in forever and my biceps are throbbing from all the back work.

incline dumbbell curls:
45x10x2
seated dumbbell hammer curls:
55lbsx10x2
reverse grip barbell curls:
110x8x2 and DAMN did I ever gas out! My grp was cramping all to hell!

SHOULDERS

seated military presses:
135x10x1
225x5x1
275x2x1
295x2x1
200x10x1 Not really sure If I want to keep this exercise but due to the online bet, I'll stick with it unless I see no more benefits. I'm not gaining any strength in it and it's bugging me. The new way of performing KILLS my delts but isn't doing much beyond that. My upright rows are blowing me up faster than this one is.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 07, 2007, 07:05:14 AM
--------------------------------------------------------------------------------

CHEST

flat bench:

135x15x1
315x12x1
365x3x1
385x2x1

seated benchpress machine:

300x12x

low pully cable crossovers:

super light weight...looking to feel teh contraction and really squeeze the muscle hard and pump it full of blood to finish it.

50lbs per sidex15x2

TRICEPS my triceps are lacking in size compared to my bi's. My bi's are growing so fast that they're over taking the 50/50 bi/tri ratio I already have. I'm really trying to focus on feeling the muscle working and give it a good hard squeeze each rep. I've been hearing alot lately that learning muscle control is a great thing to have instead of just moving hte weight around.

rope pressdowns:
185x12x2

hammer strength pressdowns:
6platesx12x1
8platesx10x1

I'm only doing a few tricep exercises for them because I'm doing them ON chest day..I don't feel they need that much work after bench pressing to really work'em hard.



SHOULDERS:

UPRIGHT ROWS!

135X12X1
185X8X1
195X6X1 BOOM! I love the look on people's faces when they think you pulled the bar loaded off to shrug or do bent over rows and you start doing uprights wiht it. My shoudlers are exploding. I'm really getting that full look I've always wanted lately since I added just a one compound exercise at the end of each chest and back day.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 08, 2007, 12:02:08 PM
LEGS!

squats:

135x20x1
315x10x1
405x10x1

hacks:
4platesx10x1
8platesx10x1
10platesx10x1

rack deads (sldl):
lowest pin setting..plates are 6in off the floor. Still working on getting 500 from the floor which, if I tried, at this point I know I'd have it. I still keep my legs slightly bent and immobile to really blow my hams out and DAMN it works great!
135x10x1
315x5x1
405x5x1
500x5x1b NO STRAPS! BELTED ONLY!
600x1x1
625x0x1 (attempted but bombed out, I feel as if I took too long of a break between sets which let me cool off and since, fucked my biggest attempt this deep)
500x5x1 strapped and belted this time...

CALVES

seated calf raises:
200lbsx15x4 slow and holding..

TRAPS

seated dumbbell shrugs

125'sx20x4


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 08, 2007, 12:07:39 PM
I've decided no more legpressing for awhile. It's gotten me only so far, it's time to start eating at the big boys table. If I want 30" legs, I'm going to have to earn'em. The leg pressing only gives me so much ROM and only so much weight. I have to work much harder in my hacks and my squats. Tom Platz, the man himself, credited his amazing legs to hacks and squats and doing them for years.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 09, 2007, 04:42:28 AM
BACK!

lat pulldowns:
135x10x1 wamrup
250x10x1
250x8x1+1rp I think next week I'll try 265 since I can def get it for one set of 250 and get 8 on the next with it. this is how I made the jump from 240 to 250 by sucking it up and just start moving the weight.

t-bar rows:
6platesx10x1
8platesx10x2

one arm dumbbell rows:

125x12x3

BICEPS

barbell curls:
the barx15x1 warmup
140x8x2

dumbbell preacher curls:
60x10x1
70x10x2

bicep machine curls: unilateral...

80lbs per sidex20x2

SHOULDERS


seated military press:
135x10x1 warmup
225x8x1
275x6x1...I can hit 315 with my arms coming parallel but due to the affect that the contest rules were to the chin, deeper I GO!


Title: Re: The WICKED truth about my training
Post by: natural al on May 09, 2007, 01:34:17 PM
Damn WT I didn't know you were such a beast...you're almost as strong as I am ;D..nahhh, actually you're stronger than me, maybe you said it before but how tall are you and what do you weigh?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 09, 2007, 02:18:30 PM
Damn WT I didn't know you were such a beast...you're almost as strong as I am ;D..nahhh, actually you're stronger than me, maybe you said it before but how tall are you and what do you weigh?
right now I'm 6'@238lbs but hope to be 260 at the end of this 15 weeker of test and deca. Yes I use and just started my second week on. I don't know how long it takes for deca to kick in but I already know the test is running from my non stop hard on. LOL stronger than you? Depends on your idea of strong. I see how many times you move HEAVY weight and my jaw hits the floor. I'm more of a traditionalist when it comes to my training style. I also do shit you can't do because of your back. You've got me beat everywhere else man.  ;)


Title: Re: The WICKED truth about my training
Post by: natural al on May 09, 2007, 06:02:26 PM
right now I'm 6'@238lbs but hope to be 260 at the end of this 15 weeker of test and deca. Yes I use and just started my second week on. I don't know how long it takes for deca to kick in but I already know the test is running from my non stop hard on. LOL stronger than you? Depends on your idea of strong. I see how many times you move HEAVY weight and my jaw hits the floor. I'm more of a traditionalist when it comes to my training style. I also do shit you can't do because of your back. You've got me beat everywhere else man.  ;)

so how do you feel besides the boner since starting..I've never touched the stuff and am interested to hear abot your first time experiences.  I also have liver problems so roids are out of the question. :-\


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 09, 2007, 06:06:14 PM
so how do you feel besides the boner since starting..I've never touched the stuff and am interested to hear abot your first time experiences.  I also have liver problems so roids are out of the question. :-\

honestly..i feel tired alot. Don't know why. I have more in the gym but less outside of it. Don't really know. Hopefully, with this first longer cycle, I'll finally start to see the look I want.


Title: Re: The WICKED truth about my training
Post by: natural al on May 10, 2007, 09:46:25 AM
honestly..i feel tired alot. Don't know why. I have more in the gym but less outside of it. Don't really know. Hopefully, with this first longer cycle, I'll finally start to see the look I want.

interesting...any other side effects positive or negative?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 10, 2007, 10:24:34 AM
interesting...any other side effects positive or negative?

I tiny zit here and there but nothing beyond that. I feel stronger though, more clear headed. My thoughts seems to smooth out when on. I feel overall better. I'm in a better mood, etc. I won't ever go as far as to take grams of the shit or do more than say the smaller cycles I've done. But I can see why people like using.


Title: Re: The WICKED truth about my training
Post by: natural al on May 10, 2007, 11:54:16 AM
I tiny zit here and there but nothing beyond that. I feel stronger though, more clear headed. My thoughts seems to smooth out when on. I feel overall better. I'm in a better mood, etc. I won't ever go as far as to take grams of the shit or do more than say the smaller cycles I've done. But I can see why people like using.

I had a buddy who tried to talk me into going for a HRT check up, he said the doctor he was gonna go to will perscribe test to you pretty much no matter what, it was 300.00 a test.  I've got alot of characteristics of a guy with pretty decent test levels so I said "no".  He told me about a buddy of his that got Ok'd and said pretty much the same thing you said.  Anyway my buddy paid 300.00 and got turned down :D
I dont' know if that's relevent but I thought of it when I read your post ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 11, 2007, 09:11:02 AM
CHEST

flat bench
135x15x1
315x12x1
365x5x2
static holds with 440 til failure...

closed grip bench presses:

300x10x3

low cable cross overs:

60lbs per sidex20x3 with a squeeze...for the pump and muscle control.

TRICEPS
3
barbell overhead extentions supersetted with closed grip benches...135x12x3 for both with no rest.

v pressdowns:
240 to failure with 5 second holds at the bottom...I got about 6 reps each set with it doing it this way and DAMN!

SHOULDERS

UPRIGHT ROWS SUPERSETTED WITH LATERAL RAISES...

135X10X1 THEN TO 40LB DB'S FOR 10 REPS
185X10X1 THEN TO 50LB DB'S FOR 10 REPS
195X6X1 THEN  TO 60LB DB'S FOR 4 REPS

SMOKED MY LILY WHITE ASS TODAY! LOVED IT! I was pouring sweat and panting like an aminal...I needed this today.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 12, 2007, 05:29:22 AM
LEGS!

squats:

135x15x1
315x12x1
405x12x1

hack squats:   (THE COMBINATION OF THESE TWO IS A PROVEN LEG COMBO! FUCK THE LEG PRESS!!!)

4platesx10x1 warmup and to the floor.
8platesx10x1
10platesx10x1
12platesx4x1  YIKES! I got stuck at the bottom and had to worm my way out of it BUT managed to add 2 more plates to this exercise!

Rack deads:   same situation as always...last pin setting with plates 6inch off the floor.

135x15x1
315x10x1
405x5x1 (jumper set to prep my body for 500)
500x10x1  strapped in on pull number 6!!! WTG GRIP TRAINING I'm more proud of this lift than any of the others...
565x6x1


BECAUSE I'm having to go out of town tomorrow, I did both legs AND back today and am taking tomorrow and my usual rest day off to recoup...

BACK!

lat pull downs:


160x15x1 for a good slow warmup
265x8x1 2 MORE FOR THE ENTIRE STACK BABY!
265x5x1  same progression as when I moved from 240 to 250. My back has proven itself to adapt to new exercises QUICKLY as this exercise is showing and so do the others.

bent over barbell rows:

135x15x1
225x10x1
315x6x1 I love being on and I love eating carbs!!!  ;D

hammer strength seated rows:  unilaterally

2 plates per side x10x1
6 plates per side x8x2  back to where I was last year! LOVE throwing that extra plate in there and watching peoples jaws drop. I might not be impressively large but FUCK I LOVE BEING STRONG! 

BICEPS


incline dumbbell curls supersetted with high cable curls:
45lb dumbbells x10x1 then to 80lbs per sidex10x1
45lb dumbbells x8+1 rp then to 100lbs per sidex10x1
45lb dumbbellsx5 then to 110lbs per sidex8x1 

PUMPED THE FUCK UP!

after all this I still didn't want to neglect the traps...

TRAPS

kazmaier shrugs:
315x30x1  10 reps super wide grip, 10 reps medium grip, 10 reps narrow grip... I did these when I did back instead of the usual after legs so I didn't take away from today's back day.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 15, 2007, 12:10:30 PM


never settle for anything less than perfection baby!!!

chest

flat bench:
135x15x1
315x15x1
365x5x1
345x5x1 (dropped to 315 and did 5 more)

seated chest press machine:

285x20x1
315x15x2

cable crossovers: (4 second squeeze and hold)

50lbsx20x1
60lbsx10x1
70lbsx10x1 per side...

TRICEPS

machine one arm overhead extensions:

80lbsx10x3

unilateral cable pressdown supersets:

overhanded grip 80x10x1 to underhanded grip 70x10x1 to hammer grip 80x10x1 

THESE WERE BRUTAL! I HAVEN'T FELT MY TRI'S THIS MUCH AFTER A WORKOUT IN A LONG TIME! LOVE IT! AND I TRIed (pun intended) to hit them from as man angles as possible. Apparently it worked.

SHOULDERS

upright rows:

135x10x1
185x8x1
205x5x1 up 10lbs! the first three were gorgeous..the last two weren't as high as I would have liked but still well above my navel..very happy with today.


Title: Re: The WICKED truth about my training
Post by: natural al on May 15, 2007, 12:17:02 PM
sounds like you're kicking ass in the gym..damn those are some big numbers.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 15, 2007, 02:02:33 PM
sounds like you're kicking ass in the gym..damn those are some big numbers.

Yeah but are they ever big enough?!  ???


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 16, 2007, 08:39:50 AM
LEGS!

SQUATS:
135x15x1
315x10x1
405x10x1
315x15x1

HACKS:

4platesx15x1
10platesx10x1
12platesx5x1 GOT AN EXTRA TODAY! WOO!

SLDL's:  (OFF THE RACK 6IN. OFF THE GROUND MID SHIN, slight bend in my legs as usual)

135X10X1
315X5X1
405X5X1
500X5X1
600X2X1
500x7x1

TRAPS

kazmaier shrugs:

315x10x1 with wide, medium, and narrow grip

seated dumbbell shrugs done unilaterally:
120x20x3

CALVES:
seated calf raises:


3 plates to failure for 3 sets




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 17, 2007, 05:05:19 AM
BACK! (I'm thinking my back is going to be my best body part overall...even more so than my legs.)

lat pulldowns:

140x15x1 warmup
265x10x2  now in this exercise..when I'm hitting 2 sets of 10 with the same weight, next time it's time to move the pin down a notch...


bent over barbell rows:

135x12x1 warmup
225x10x1
315x10x1BOOOOOOOM WITH PERFECT FORM ACCORDING TO MY TRAINER FRIEND. I'm so pissed at myself for never having included these in my back workout all last year..no wonder it takes so long to get your shit together in this sport.

hammer strength highpulls: unilaterally

3plates per sidex10x1
4plates per side x8x1
4plates per side x7x1+2p


BICEPS



standing barbell curls:
110x10x1 warmup
135x6x1 I FINALLY HIT MY GOAL! A 45 ON EACH SIDE LOOKS DAMN GOOD IN THE MIRROR! This exercise kills my forearms though and I'm not sure why, but either way I'm going to continue to do them. If this shit was easy, we'd all be at the top.

dumbbell preacher curls:
70lbsx10x1
80lbx6x1
static holds with 95lbs to failure...

SHOULDERS


seated military press:
135x10x1 warmup
225x6x2
305 static holds to failure....


Title: Re: The WICKED truth about my training
Post by: The Squadfather on May 18, 2007, 11:37:30 AM
damn good weight Wicked, strong guy on everything for sure.


Title: Re: The WICKED truth about my training
Post by: pumpster on May 18, 2007, 11:53:48 AM
On the BB curls try different width grips or use a cable, it might help the forearms.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on May 18, 2007, 11:55:10 AM
On the BB curls try different width grips or use a cable, it might help the forearms.
good advice Pump, i think cable curls are the best biceps movement there is.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 18, 2007, 02:30:32 PM
On the BB curls try different width grips or use a cable, it might help the forearms.

I do high cable curls from time to time. I do the barbell curls because it's like truth serum. You can really get a better idea on where you stand with free weights in exercises like this. If I do cable curls with a straight bar I can hit 240 for reps easily...but on a barbell curl? Not even close. Ridiculous pump though so I just mix it up.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 18, 2007, 02:31:36 PM
damn good weight Wicked, strong guy on everything for sure.

Thanks bro. Taken forever to get here, shoes are worn in from the long walk to where we're at but, never going to settle for less than perfection. It's why we're all here right?!


Title: Re: The WICKED truth about my training
Post by: Cap on May 18, 2007, 05:04:34 PM
Good weights on the last workout.  I bet those static holds are killer on shoulder presses.  Keep it up.


Title: Re: The WICKED truth about my training
Post by: pumpster on May 18, 2007, 05:33:28 PM
I do high cable curls from time to time. I do the barbell curls because it's like truth serum. You can really get a better idea on where you stand with free weights in exercises like this. If I do cable curls with a straight bar I can hit 240 for reps easily...but on a barbell curl? Not even close. Ridiculous pump though so I just mix it up.

There's no need to do BB curls if they cause pain unless there's something more effective about them. Don't get caught up in the mentality that you have to do BB curls just for ego unless the effect is better than other alternatives and they don't cause aggrevation. If you get strong on any good biceps exercise that you feel directly, whichever one-DB standing curls, DB inclines, standing cables, preachers,  etc. you'll be just as well off.

High cable curls are good for peaks.

One of the best for biceps: seated barbell curls. Let the bar hit the thighs then lift back up. It's basically partial ROM that eliminates the weak point in free weight curls, something like cheats but different.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 19, 2007, 06:25:48 AM
CHEST

flat bench

135x15x1
315x8x1
365x7x1 TWO MORE REPS! 3 MORE TO HIT MY GOAL OF 365 FOR 10 THIS YEAR!!!    Sucks I had to cut out the 315 for 12 before hand but I'll take what I can get.
335x9x1 :D polised it off.


incline dumbbell presses: (never done these so I went lighter)

90lbsx12x3

cable crossovers:


one set of 12 with 70lbs per side from low, mid, and high cable settings to hit it from all angles. My chest was pretty much rocked.

TRICEPS

LYING BARBELL EXTENSIONS SUPERSETTED WITH CLOSED GRIP BENCH PRESSES:

135X10X3 THEN 135X10X3

Unilateral cable press downs:

3 sets of 10 with 80lbs (WEAK) with one set down with underhanded grip, overhead grip, and hammer grip to hit all angles of my tri's. Killed me earlier in the week and did a number on me today as well.

SHOULDERS

upright rows:

135X10X1
205X7X1
205X6X1+2RP (LITTLE BACK ACTION IN THESE LAST TWO BUT NOT ENOUGH TO BE CONSIDERED SWINGING THANK GOD) TWO SETS OF 205!!! I honestly can't wait for the day that I load up 2 wheels a side and see the look on people's faces and my own when I use 225 for upright rows.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 21, 2007, 05:18:59 AM
LEGS


squats
135x15x1
315x10x1
405x12x1 ( I refuse to move up from 405 until I'm moving it like it's nothing. I'm struggling about halfway through these sets but I get it done. BUT IT'S STILL TWO MORE THAN I'VE YET TO DO!

hacks
4 platesx10x1
10platesx10x1
12platesx5x1  >:( WEAK!  But gaining two more squats and not moving much more weight in this exercise does make me at least a little happy.


deads

135x10x1
315x10x1
405x5x1
500x5x1
565x8x1  If 600 is only coming in doubles, I'm going to take it out from the bottom up! 565 fo 10-12 reps should give me 600 for 5-6 once I get there. I'm eally having to learn to sync my leg drive with my lower back pulling to get past the lift off. 565 fo 8 ain't bad! Oh yeah, I had to strap in after the 500lbs pulls.  :-\

TRAPS


db shrugs:


125x20x3 unilaterally

kaz shrugs

405x30x3 hands wide grip, medium width, and narrow for 10 reps each to complete a set. Strapped in, my grip after deads and db shrugs can't handle this without them. At least this time I'm moving weight that's respectable. 315 was just too ridiculously easy last time.

CALVES

seated calf raises to whatever...hate'em

FOREARMS

behind the back barbell wrist curls supersetted with dumbbell hammer wrist curls supersetted with reverse grip wrist curls

205x15x1 to 60lbsx10x1 to 60lbsx10x1 (3 SETS!!!!)


Title: Re: The WICKED truth about my training
Post by: davie on May 21, 2007, 09:44:38 AM
And here was me thinking u wer strong mate, whata pussy.

lol only messin bro, great numbers. look foreward to reading this in a few months as u look back and laugh wen u using the 405 squat to warm up with. keep hitting it hard mate.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 21, 2007, 10:04:54 AM
And here was me thinking u wer strong mate, whata pussy.

lol only messin bro, great numbers. look foreward to reading this in a few months as u look back and laugh wen u using the 405 squat to warm up with. keep hitting it hard mate.

davie

HAHA thanks you prick! WTG on your DL'n btw...feels good to pull doesn't it?! Yeah I'm wishing I would have started squatting sooner, my legs are really starting to fill out from top to bottom because of them. I can't wait for my first 500lb squat. My day is coming baby!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 22, 2007, 12:17:03 PM
HAHA dude just let me or him know when you're free and we'll go at it! Tyler stuck with it today. I'm pretty fucking impressed myself. I didn't think he'd be able to hang!

BACK


LAT PULL DOWNS

140X10X1 warmup
265x8x1
280x6x1 woo!! MOVIN UP IN THE WORLD! hit 280 Like it was cake for the first few and struggled with the last handful.


Bent over barbell rows
135x10x1
225x10x1
315x12x1 nice!!!

HS rows unilaterally...

3 platesx10x1 warmup
5 platesx10x1
6 plates per sidex8x1

Cable pull overs:
whatever x3 sets HAHA wasn't really paying attention to the bullshit weight stack...it doesn't even tell you the weights you're using, just suggested resistance. WTF?!

BICEPS

dumbbell preacher curls
70lbsx10x1
80lbsx8x1

incline dumbbell hammer curls
50lbsx10x1
55lbsx9x1 10th rep was non existance

reverse grip barbell curls
85lbsx10x1
135x8x1


DELTS

seated dumbbell laterals
50lbsx10x1
60lbsx10x1

side laterals
45lbsx10x1
50lbsx10x1

NO MAS PARA MI!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on May 22, 2007, 12:21:56 PM
if that's what you're honestly lifting you are one strong mottherfuccker, congrats.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 22, 2007, 12:26:32 PM
if that's what you're honestly lifting you are one strong mottherfuccker, congrats.

Yep. Honest and square. Look where I started from. The progression is there. I love how I look save my arms. I take a few minutes between sets so I'm pretty lazy in the gym, but I don't fuck around when it comes time to move the weight. The test/deca blend is really helping me progress faster than I expected. Not really packing on the weight but I'm moving up in reps or small lbages every week or two. I'll get a rep here, another 5lbs there, and it adds up in the end.


Title: Re: The WICKED truth about my training
Post by: davie on May 22, 2007, 02:09:18 PM
HAHA thanks you prick! WTG on your DL'n btw...feels good to pull doesn't it?! Yeah I'm wishing I would have started squatting sooner, my legs are really starting to fill out from top to bottom because of them. I can't wait for my first 500lb squat. My day is coming baby!

Haha i thought id leave u some kind words of encouragement lol, not that u need them mate, ur doing great!!

Yeh mate its a great feeling eh?!

Like u iv been adding wee amounts wenever i can. lightest discs in my gym are 1 1/4 kilograms, so put one of them either side of the bar and uv got 2 1/2 Kg's....or about 5 1/2 lbs. Looked funny wen i put tiny wee 1 1/4 Kg discs on next to big 20kg discs, but if i keep adding them every time i deadlift, thats alot of weight added over the space of a year!!

So thats what im doing, when i increase weight i only do it by 2 1/2 Kg's each time. Itl soon add up.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 23, 2007, 04:54:42 AM
Haha i thought id leave u some kind words of encouragement lol, not that u need them mate, ur doing great!!

Yeh mate its a great feeling eh?!

Like u iv been adding wee amounts wenever i can. lightest discs in my gym are 1 1/4 kilograms, so put one of them either side of the bar and uv got 2 1/2 Kg's....or about 5 1/2 lbs. Looked funny wen i put tiny wee 1 1/4 Kg discs on next to big 20kg discs, but if i keep adding them every time i deadlift, thats alot of weight added over the space of a year!!

So thats what im doing, when i increase weight i only do it by 2 1/2 Kg's each time. Itl soon add up.

davie

LOL I do appreciate it. My buddy took some vids on his cell phone lifting for some of his college buddies who didn't believe him when he told them about my lifts THAT I WASN'T AWARE OF. I hope he can upload them so I can put them on this workout log. It's called MOTIVATION! Yeah at first I was in denial that they ever made plates under 45lbs but now that I've pulled my head out of my ass and started using the smaller wheels to get some sort of forward movement, I've made good STEADY progress. ANY progress is better than NO progress.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 24, 2007, 05:05:58 AM
CHEST!


flat bench:
135x15x1
315x12x1
365x8x1+1rp  DAAAAAAAAAAAAMN! shit must be kicking in, I slaughtered that weight today.
335x9x1 I always gas out on this last set, drives me fucking crazy.  >:(


dumbbell bench press: I've got to build those stabilizers back up again. It's starting to show when I'm moving the bigger weights.
80lbsx15x4 SLOOOOOOOOOOW AND EASY with a BIG squeeze at the top. No flys today, shoulder has decided to voice it's opinion.

TRI'S


CLOSED GRIP BENCH PRESSES:

CONTROLLED sets...super slow and really feeling the tri's...skipped a set of chest work just to do this exercise.  This shit was RIDICULOUSLY hard after all the other chest work I did before but some how benching less than 300 just BUGS me. Dont' ask.  >:(
225x10x1
275x10x2


unilateral pressdown supersets:

85lbs per stack with hammer grip, underhanded grip, and overhand grip for sets of 10 for 2 sets. BRUTAL! Everytime I do this, my tri's are sore for days. love it!




Knocked out both my last chest exercise AND my big tricep exercise in one movement. MAKES SENSE TO ME! Shoulder is starting to act up like it did last year when I started moving bigger numbers around easily. I'm honestly scared to go beyond 365 for more than a double or triple for anything. I don't want to risk another injury. Benching 365 for reps on end would make me happy but it's not 400 or better and in all honesty, sitting here typing this now, FUCK 400. I don't want it if the price is what it was last time with a 4 month setback and bad shoulder. It's just not worth it. I might not like the mid to high 300's as my breaking point but such is life. The thoughts are leaning towards just using the same weight for awhile and letting my tendons and ligaments in my shoulder girdle catch up with the muscle growth and strength for a few months before trying to progress further up the weight scale. THOUGHTS AND COMMENTS ARE APPRECIATED IN THIS MATTER...pain is also a relative terrm here. ANY sort of ting or tightness, etc. now sets off alarms to me. It doesn't HURT but it feels like it did before my last fiasco got started. I'm back where I was 9months ago and dont' want to sacrifice all that hard ass work again.


SHOULDERS

upright rows: PAIN FREE! I only have shoulder issues when benching and not during any other exercise.

135x10x1
185x8x1
225x6x1 (last one was pretty much a clean LOL  :D, first 5 were beautiful) I FUCKING GOT IT! I GOT THE WEIGHT I'VE WANTED TO HIT FOR SO DAMN LONG THAT I'M STILL SHOCKED I FINALLY DID IT. I still have yet to see anyone upright row more than 185 but, 225?! SICK! I FEEL LIKE A MONSTER! AND looked like on in the mirror when doing them!  ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 24, 2007, 07:10:40 AM
(http://www.musculartrainingdevelopment.com/gallery/data/500/medium/05_17_07_2122.jpg)


Shitty cellphone back shot...rear standing relaxed. I ended up flaring my right side out to take the pic and killed the detail on that side. BUT I did say I'd post a pic so here is one. I'll try to get some more up if this works right.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 25, 2007, 05:05:48 AM
LEGS!


squats:
135x10x1
315x10x1
400x10x1  This isn't getting any easier and it should be as long as I've used the same weight. I think I'm going to stop going up so high in weight and move down to about 365 and just work on rep'n that out to about 15-20 reps and see how that effects the ease of 400 use.
315x15x1

hacks:

4 platesx10x1
10platesx10x1
12platesx6x1 ..started to push with my toes/calves instead of my heels so I stopped before I did something stupid.

Deads:

135x15x1
315x5x1
405x5x1
500x5x1  strapless
600x3x1 GOT ANOTHER ONE!   strapped ofcourse but pulled one more! The last rep took about 8 seconds to complete with me screaming "drive through the legs!" in my head the whole time. ONE MORE REP! Progress is progress!
500x10x1 My ass is still numb..I stopped feeling my legs at rep 8 and saw stars when I let the weight go..had to sit for a good 5 minutes before trying to stand up. I pulled so hard I though my head was going to explode but I made it happen. If this shit was easy, we'd all be at the top right?

barbell lunges:  FOOT IS HEALED UP ENOUGH TO DO THEM AGAIN!!!!

135x12x3 (I was shaking waaay too much to add anymore weight after doing all the other work prior...)

TRAPS!
KAZ SHRUGS:
 
405x12 reps with a wide, medium, and narrow grip for 2 sets..only rest is between grip changes

unilateral hs shrugs (dumbbells just don't go high enough)

225 per sidex10x3


FOREARMS:

BTB barbell wrist curls:
135x15x1
205x20x3  grip wouldn't open off the bar after the last set, I had to have someone help me pry my fingers off it it cramped up so bad. Scared me a little.

reverse grip barbell curls on a bench: BIG weight difference when reverse curling...
100lbsx12x3



all this took almost two hours...typical leg day now with forearm work in ther.

squats and hacks must not work MY hams or hams in general as hard as people think. I'm able to do ALOT of deadlifting with very little leg motion save the pick up and it KILLS my hams and glutes but not my quads.  :-\


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 27, 2007, 10:38:27 AM
BACK...went to a new gym since I was out of town and had to do some things differently. BUT I still had a good day and got to use some new types of equipment that I NOW wish I had at my home gym.

lat pulldowns:


140x15x1
250x15x2  >:( stack only went to 250. Disappointed to say the least with no way to attach a plate or a floater to toss on more weight. I couldn't even find an extended pin to hang a plate off of.

bent over barbell rows:
135x15x1
225x15x1
315x15x1  I need to do one of two things now. I can cut the 225 out and do two sets of 315 OR go up in weight on the final set.

nautilus xplode seated rows (plated loaded like a row machine with free range handles. I'M IN LOVE WITH THIS MACHINE!!!)
2 plates per sidex10x1 to get a feel for it
4 plates per sidex10x1
6 plates per sidex9x1 HARD! LOVE IT!

lat pull down cable pull overs:200x15x3 dont' know if these really do much..but it gives me somethign new in my workout routine.

BICEPS

seated alternating dumbbell curls
60lbsx10x2

dumbbell preacher curls:
70lbsx12x2  preacher bench was fucking WAY too small and soft. as in you sank into the padding with anything over 40lbs of weight. LAME!

rope cable hammer curls:
215x10x2   


SHOULDERS

seated military press:
135x15x1
225x10x1+3rp
200x10x1+2rp  the new way of doing this exercise has made me DRASTICALLY lower the weight but I'm seeing alot of growth. Weight will come in time...at least that's what I keep telling myself lol.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on May 27, 2007, 11:53:00 AM
you're stronger than you look man, awesome weight.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 27, 2007, 07:54:46 PM
you're stronger than you look man, awesome weight.

Thanks buddy. I've really slammed the cals down too now that I'm on and the weight is coming slowly. Which is telling me I'm not holding the water I did the first time when my weight BLEW up. You don't look very stout being 6'@244 unfortunately.  :-\ My time will come eventually if I stick to it. I got here after a year and a couple months of SERIOUS training going 6 days a week when I started out at around 203. Not bad for a years work.  :)  Strength has always come easy for me, but size has been hard to put on. Even at 4k cals a day, it's slowly coming.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on May 27, 2007, 07:58:59 PM
Thanks buddy. I've really slammed the cals down too now that I'm on and the weight is coming slowly. Which is telling me I'm not holding the water I did the first time when my weight BLEW up. You don't look very stout being 6'@244 unfortunately.  :-\ My time will come eventually if I stick to it. I got here after a year and a couple months of SERIOUS training going 6 days a week when I started out at around 203. Not bad for a years work.  :)  Strength has always come easy for me, but size has been hard to put on. Even at 4k cals a day, it's slowly coming.
you're 6'0" 244?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 27, 2007, 08:17:20 PM
yep. Which is why I'm busting ass and sending my cycle 15 weeks to get to 260 and hopefully keep the same BF percentage. I guess my bad back pic would have given abit more perspective if I was standing next to something for comparison. 


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 28, 2007, 05:24:41 AM
I went ahead and changed my shot cycle to something more conventional. Because so many people do the usual E3d or once a week on depot shots, I'm cutting my shots to 300test e and 200deca E3d. I WAS following the half life theory but I'm just not feeling it. No growth that I've experienced in the past, no added appetite like I used to have while on, nothing that leads me to think that the theory does more than a minimal raise in NORMAL test levels. So from this point forward, I'm taking 300/200 shots every third day to see how that goes. I'm also taking .50mg of letro EOD to keep estro sides down BUT to keep from totally knocking out the estro gains completely. I'll move to 1.25mg ed if I start to see gyno AND when I come off cycle I'll bump up the dosage for two weeks.

CHEST

flat bench:
135x15x1
315x12x1
365x8x1  I realized that last week..I hit the goal I was after.
315x15x1 I just wanted the reps and the blood flush from these 315 sets.

seated chest press machine:

300x12x3

cable cross overs
:
mid/low cable cross overs infront of my neck. I REALLY feel it in my pecs and middle chest without my delts getting too much action.

50lbs per sidex12x2 just to feel the muscle. I don't really try to BUILD with this exercise.


TRICEPS

french presses: weening myself off the machine. LOVING these. 135x10x3n supersetted with lighter kick backs...50lbsx10x3
  FRENCH PRESSES WERE DONE ON THE FLOOR OFF A MAT! THIS ALLOWS ME TO USE HEAVIER WEIGHTS, GET SET, AND NOT HAVE TO WORRY ABOUT A SPOTTER OR KICKING IT BACK! Something to consider if you want to to this exercise! Saw a video demostration of it and loved it!

v-handle pressdowns:
180lbsx10x2

SHOULDERS: wanted rep work today...


upright rows:
135x10x1
185x15x2
225x3x1






Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 28, 2007, 08:08:24 PM
Today I think I might have had a slight seperation in my lower left pec from my sternum. I felt a pop at the bottom of my second set. I racked, paused, and did my usual medical eval. There was no pain, no visible or palpable deformities, no discoloration, swelling, etc. I finished my workout with zero problems. If infact there were a problem, something would have been obvious by now. I've also developed some acute tendonitis in my left elbow and some have somehow strained my left bicep at the elbow. I think it's safe to say that after legs tomorrow, I'll be taking the next few days off to make sure everything is all said and well. I've pushed it too hard and too quickly and although I've made impressive gains in a short amount of time, I'm paying for it.


Title: Re: The WICKED truth about my training
Post by: Honour on May 29, 2007, 12:25:24 AM
Hope the Pec is all good mate. That is some big weight there man, don't set yourself back with an injury  ;). I did my shoulder a few years back playing football and I'm always carefull of it now.

Great reading here man, very detailed :).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 29, 2007, 02:34:32 PM
Doc cleared me for my pec. I told him about my on site eval and repeat every 5 or so minutes for any changes if any from the initial pop and nothing was found. He didnt' find anything to be alarmed over either. Sometimes things go and it's just part of getting old. I gave a nervous laugh, apparently my doc is a comedian lol. I was right on on my strained bicep diagnosis though. He said I could do lighter back work but nothing underhanded and ZERO direct bicep work til I'm sure there's no more talking going on in there. I was able to do legs today though...:D

LEGS

squats:
135x15x1
315x10x1
365x10x1 EASY!!!should've gone to 375 on the second set but the rep work felt great.
365x10x1
315x12x1

SLDL'S (midshin off the pins. Yes these are legit sldl's...all back and hams)
135x10x1
315x5x1
405x5x1
500x5x1
545x9x1 strapped but grip felt strong anyway.

LOL I now have "THE VEIN"..yeah..that big fucker that goes up my neck, UP THE SIDE OF MY FACE AND ALONG THE MIDDLE OF MY FOREHEAD! ONE BIG ONE! WTF!  >:(  My trainer buddy came over and poked at it and laughed when i was finished with my set...i wanted to pull his arms off. He said that he could crush my legs with a nasty legpress set and I agreed. I could use a wake up in my quads and was  I ever surprised...I shouldn't have said yes, because I knew he'd kill me just because it's me.

leg press WITH NO REST BETWEEN SETS

10platesx15x1 to 12platesx15x1 to 14platesx15x1 to 16platesx15x1 drop down to 14 platesx15x1 to 12platesx15x1 to 10platesx15x1...I was speechless. Normally I do sets of 10 with 22-30 plates but this, this was ridiculous. I did 120 reps non stop. My legs are still shaking even when writing this.

TRAPS

125X30X3 unilaterally These are not only helping my traps but making my NECK about as thick as my head at the base of my skull and wider than my head at my trap tie in.

No kaz shrugs today.. I don't want to risk aggrevating my bicep and no forearm work for the same reason.  :(


Title: Re: The WICKED truth about my training
Post by: Honour on May 29, 2007, 03:17:05 PM
I was right on on my strained bicep diagnosis though. He said I could do lighter back work but nothing underhanded and ZERO direct bicep work til I'm sure there's no more talking going on in there.

Oh noooooooo :o, don't go all Dorian Yates on us now  ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 29, 2007, 03:30:14 PM
LOL they're just getting a week off. I'm going to treat them like my shoulders for awhile when I start hitting them again and just give them 4 total sets after all my back day instead of 6 cutting down 4 total sets each week for them.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 30, 2007, 05:18:29 AM
FELT GOOD TODAY! HIT IT HARD AND WITH ZERO PROBLEMS!  :D :D


BACK!


pulldowns:

140x10x1 warmup
265x10x1
285x10x1
285x7x1 



bent over barbell rows:

225x12x1warmup
315x10x1
335x8x1

NO T-BAR STATION AT THE NEW GYM DOWN THE STREET! WTF!  >:(
t-bar rows with closed grip v-handle in teh corner...

5platesx10x1
8platesx12x2


NO BICEP WORK TODAY! There was no pain in my bicep either this morning, so all seems well!


SHOULDERS!

seated military press:

135x10x1
225x8x1
255x6x2


Title: Re: The WICKED truth about my training
Post by: natural al on May 30, 2007, 01:41:15 PM
damn man...you're throwing around some serious weights there, I know I ask this alot but I honestly don't know anything about roids....how much stronger are you now than you were when you were natty?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 30, 2007, 02:07:53 PM
damn man...you're throwing around some serious weights there, I know I ask this alot but I honestly don't know anything about roids....how much stronger are you now than you were when you were natty?

my major movements like presses and such I've only gained reps here and there..

bench I've gained 3 reps at the top..getting 8 instead of 5
squats i've gone down in weight but more sets which isn't bad.
sldl's....a couple reps at the top.
back work i've gained 15lbs on the pull downs and now 10 on the bent over rows..
curls and such are the same
tricep work is the same
shoulder work is the same save upright rows...went up 25lbs LOL! :D

gained a few lbs but by the looks of things it's all in my gut HAHA! All that food I'm trying to eat. I like it because it helps my recovery like no other. I think I might change my split to ...

chest and tri's
back and bi's
legs
shoulders
off
repeat now..i've had this same routine for awhile...i wanna say a couple months.

on a side note..the new gym DOESN'T HAVE A T-BAR STATION and I got chastised for putting it against the wall becuase it warped a mirror in the corner. So it's move gyms or skip t-bars. I'll skip t-bars for awhile. I might also take a week off...I'm sure my body could use a little vacation though I'm scared of the strenght I'll lose if I do. Overall I don't think it's much more weight thrown around than I was when I was natty. I would've gotten there eventually, I just got there faster with AAS. Now I don't LOOK like the competitive bodybuilder but I'm pretty thick. I'm not on alot of shit either....600 test e and 400 deca which is nothing compared to most guys. Feels good.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 30, 2007, 06:32:38 PM
I've been sitting here for the past hour reading my progress, notes, comments, etc. and based on how i've progressed, currently feel, look and the direction I want to go. I'm changing my split to the 4 on/1 off. I'm going with

chest/tri's
back/bi's
legs and traps
shoulders

I'm starting to see signs of overtraining and impeding injury. I'm getting tendonitis in my elbow, I was stupid to try and climb a fucking 15'fire pole WITHOUT USING MY LEGS with some younger guys I know  which strained my bicep, and my shoulder that I injured last year, is telling me to calm the fuck down or it's going to bring all my hard work back down on me. I feel like this split will give myself time to still hit each body part frequently enough to keep my gains and get things going but give me a TINY big more time in regards to recovery. I HAVE however decided to not count warmup sets into the total working set scheme and just focus on working sets. MY legs, that were once impossible to beat down, are now taking longer for soreness to disipate. My body is screaming at me, it's time for me to pay attention to it. With being on and continuing to be so for another 12 weeks, I don't feel I'll lose much strength and if anythign will progress further after taking care to prevent injury and allow for more recovery. Each body part will get 4 days off before being attacked again. If it doesn't catch up by then, fuck it. I'm not cutting out my frequency any further.
     When it comes to training and my new thoughts. Here is the total set plan for each body part layed out for people following my log.

chest: 9 working sets for now..if I feel like I can get away with 12 I'll bump it up but for now, with my shoulder, I'll let it catch up before attacking it again. I plan to hit my chest from as many angles as I can just like every other body part.

back: There are no bounds for my back. I've got an awesome arsenal of exercises to hit it from every angle possible. I'm going to hit it with 12 sets with 3 sets of 4 different exercises each time I go at it. I plan to have 2 rowing exercises and to pull down exercises. My back plan has paid off thus far with monster weights and very nice detail for my body fat percentage. I loved BIG JOEL STUBBS thoughts and ideas on back training and agree with him after applying it.

legs: My back and my legs are my favorite body parts and it shows in my training. I plan on keeping on track with them as I always have and will continue pounding them into submission. They'll get 15 if not more total sets. They're a dense and large muscle group and this is what it has taken to get here. I'm sticking with the basics with them. Tom Platz's ideas I've taken to heart. Squats, Hacks, and SLDL's..period. There's no other exercises imho for my legs at this time.

bi's and tri's: too fucking tiny and get too much work to hit them like I have been. They're smaller than even my delts and I baby the shit out of my delts, why this hasn't dawned on me til now I don't know. They get 4 total sets each with 2 different exercises in my bag of tricks without using hte same exercise twice in a row. They're slow growers and now I think I've got'em peg'd but it's not the first time I've said this in my log either. Go figure.

traps and shoulders: Traps are blowing up on the current formula. I'm sticking with it. My delts however are still a little too small for my overall shape and not strong at all. They're not gaining strength anymore which tells me that they're getting humped too hard again. 6 total sets of work. 3 sets of uprights and 3 sets of seated military presses. They need to grow, compounds will do it. My rear delts look good in my pics I think and get enough work in my back to not really want to worry about them until they're overshadowed by another head.

not sure what else I can say at this moment...IT'S TIME TO PLAY THE GAME!


Title: Re: The WICKED truth about my training
Post by: Honour on May 30, 2007, 11:51:38 PM


chest/tri's
back/bi's
legs and traps
shoulders


Yeah thats similar to the split I'm going with except I'm going to leave direct trap work out and just hit legs on day 4 and shoulders on day 3 :).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on May 31, 2007, 04:03:10 AM
Yeah thats similar to the split I'm going with except I'm going to leave direct trap work out and just hit legs on day 4 and shoulders on day 3 :).

the reason I went that way instead of hte way you chose was because the delts are already getting belted during back and chest day so doing them the following day will results in slower gains and could leave me sitting on some dirty over training. COULD! Past experience for ME says it won't work well to my best advantage. HOWEVER if it works for you, go for it, ya lucky bastard lol


Title: Re: The WICKED truth about my training
Post by: Honour on May 31, 2007, 04:23:53 PM
the reason I went that way instead of hte way you chose was because the delts are already getting belted during back and chest day so doing them the following day will results in slower gains and could leave me sitting on some dirty over training. COULD! Past experience for ME says it won't work well to my best advantage. HOWEVER if it works for you, go for it, ya lucky bastard lol
Yeah I hear what you are saying, I'm only just getting back into it hardcore so I'll see how i go, if i find I'm beginning to lack energy or feel Overtraining setting in I'll prob just throw in an extra rest day 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 01, 2007, 02:12:47 PM
Today I felt pretty shitty all morning but when it came time to play, I took a nap, carbed up, and felt good enough to hit the gym. I wanted to get a jump start on my new split and stuck to the rules I set for myself which got me in and out of there in under an hour. ZERO elbow pain or shoulder bullshit...WAS A GOOD DAY! Tried to push it a little harder today. I feel like I did well.

CHEST

flat bench:

135x15x1
315x10x1
365x8x1
385x1x1...just to know that I still could lol ;D
365x7x1  >:( couldn't pull one more out of my ass huh.

dumbbell flat bench:

90lbsx12x2 super slow with a pause at the bottom.

low cable flys (from low to high cross at the top of my chest/neck
60lbsx12x2

TRICEPS

laying skull crushers:

110x10x2

cable hammer grip press downs unilaterally:

60lbsx12x2  and my tri's were pretty much friend after all this and felt like I did well by my chest. I put all my effort into my benching, then clean it up with some lighter work at the end.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 02, 2007, 01:58:31 PM
BROUGHT IT HOME TODAY BABY! TODAY WAS A GREAT DAY! Felt strong and pushed it hard! Still feeling like shit in teh mornings though. I think it's allergies or me TRYING to get sick. Either way, didn't have any effect on todays' workout.

BACK

hammer strength high rows (high pulls) unilateral pulls.... :   Haven't done this exercise for a few weeks now and decided it was time. I feel it hits a certain part of my middle back that no other exercise can do up to this point.

2platesx10x1 warmup
4plates per sidex10x1
4plates per sidex10x1
5plates per sidex5x1 NOT ONLY DID I HIT 4 PLATES FOR A PERSONAL BEST OF 10 BUT DID IT TWICE AND TURNED AROUND AND MOVED 5 PLATES! I knew then it was going to be a good day tater!  :D

bent over barbell rows:

135x10x1 to get it good and loose and get my form set
315x10x1
335x10x1 EASY MONEY BABY! THESE were easy when they should've been hard after the hammer rows. Some days you've just got it! LAST back day 335 was a struggle but I strapped in alot tighter today and THAT made the difference when my grip wasn't slipping.

seated cable rows: with a pair of press down single handles to allow rotation of the forearms from overhand to underhand during the pull...
270x10x1
270x10x1
300x5x1  after all the work I already did, I was surprised. Back ripped through the first two sets. It's good to be at the full stack again on this one.

plate loaded lat pulldowns:
new machine I've never seen before. First set was to feel it out and see how it felt and wether or not I liked it. I DID!
180x10x1
275x10x1
275x8x1

...after all that my back was fried. I feel like I stuck to my new criteria for my new routine and hit it hard enough with two pulling exercises and two rowing exercises.

BICEPS

machine curls:
80lbsx10x2

seated dumbbell hammer curls:
50lbsx10x1

after the pump from all the back work, it would've been a rookie mistake to keep hitting the bi's.


Title: Re: The WICKED truth about my training
Post by: Honour on June 02, 2007, 05:30:46 PM
Yeah mate I'm having the same thing happen atm, think i'm gona change my split and go chest/Bi or something, just trying to find a grove atm :).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 02, 2007, 09:42:55 PM
Yeah mate I'm having the same thing happen atm, think i'm gona change my split and go chest/Bi or something, just trying to find a grove atm :).
I hear ya. Change is a GOOD thing! :D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 03, 2007, 07:10:59 AM
(http://www.getbig.com/boards/index.php?action=dlattach;topic=152510.0;attach=169949;image)


SHIT'S REALLY KICKING IN NOW!


Title: Re: The WICKED truth about my training
Post by: Honour on June 03, 2007, 03:36:54 PM
Hahahah is that actually your cat mate ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 04, 2007, 04:14:21 AM
Hahahah is that actually your cat mate ;D.
HAHA HELL NO! I got it from another thread on here! I got a kick out of it! :D I'm taking a few days off training. I've been feeling like I'm getting sick for awhile but it always goes away. Well yesterday, I tossed cookies, so until I start to feel better, I'm taking some time off.


Title: Re: The WICKED truth about my training
Post by: Honour on June 04, 2007, 04:33:21 AM
Well yesterday, I tossed cookies, so until I start to feel better, I'm taking some time off.
lol yeah man that could be a "small sign" your getting sick, just chill for a bit mate and come back stronger than ever 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 04, 2007, 09:11:17 AM
lol yeah man that could be a "small sign" your getting sick, just chill for a bit mate and come back stronger than ever 8).

I don't get it.  >:(  This morning I felt like hammered shit. Now I feel fine. No coughin, a little hoarse in the voice but the fever is down AND my sore throat went away. This has happened everyday for the past what....week?  >:(  If I feel peachy when I leave here, I'm not going to skip leg day. If I'm well enough to work, I'm well enough to bleed on the pretty new LA floor.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 05, 2007, 10:47:18 AM
skipped yesterday and it turned out to be a good choice. I crashed for 12 hours LOL! Today was a decent day. I probably should've taken another day off but you know me...overall, I'm trying to decide if today was a good day or not. I felt very sluggish in the gym and the scripts are making me drowsy and feeling weak.

LEGS


squats:


135x10x1
315x10x1
405x10x1 YES! FINALLY! 10 REPS AT FULL DEPTH! AND it felt easy! Til I reracked it and started to want to yack all over the gym floor.
405x5x1  Wanted to sit under it again! Only got five reps before the nausea set back in, that's when I left well enough alone.

rack deads:

135x15x1
315x5x1
405x5x1
500x5x1
575x3x1 today i just went with what sounded good, I didn't feel like pushing it too hard.

barbell lunges:  Hadn't done these in awhile and wanted to get back in the groove. My foot feels great and doesn't hurt anymore so it's back to lunging! KILLS my hips but it's an exercise no one does, must mean it's hard. :D

135x10x3


just legs today...shoulders tomorrow.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 06, 2007, 06:53:20 AM
BACK IN THE SADDLE BABY!

SHOULDERS

upright rows:
135x10x1
185x10x1
225x6x1

barbell front raises:  (started doing these when I had to carry a friend out of the pool that hurt themselves. Felt weak as strong as I'm supposed to be so these are a practical must have due to the line of work that I do. )

80lbsx10x1
115lbsx10x2 ...new exercise..didn't push it.

TRAPS

kaz shrugs:

365x30x3 close grip, medium grip, wide grip for 10 reps each per set...

seated dumbbell unilateral shrugs:
125lbsx20x3


Title: Re: The WICKED truth about my training
Post by: Joey Tito on June 06, 2007, 08:47:42 PM
Great lifting.  Any chance you're going to post a pic?  I'd be interested to see what your build is.  Someone pushing this kind of weight has gotta be a monster


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 07, 2007, 04:37:08 AM
Great lifting.  Any chance you're going to post a pic?  I'd be interested to see what your build is.  Someone pushing this kind of weight has gotta be a monster

I posted a back shot about one or two pages back. I'm not a monster at all, just strong.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 07, 2007, 04:52:24 AM
Little update as well. My bicep and elbow pain on the left side is gone. Thank god. The constant stretching of my shoulders has alleviated any and all irritation I started to feel in my shoulders. Apparenlty my chest and shoulder girl are so tight that I can't put my arms up and lean back in the hot tub and prop up on the side. I've dropped down to 242lbs.  :-[ :-[  I think this is due to me having been sick the past few days and still training then not eating as heavily as I should've. So today I've made a big effort to put down all my cals so far as directed. I'll pay for my laziness if I don't get it in gear. Still sick though. Antibiotics are kicking the snot outta my system and my fever is going down. Throat is still a little sore but I'm getting there. Tonight is my scheduled night off so I'm leaving it lie this evening.


Title: Re: The WICKED truth about my training
Post by: Honour on June 07, 2007, 11:33:49 PM
I think this is due to me having been sick the past few days and still training then not eating as heavily as I should've.
Yeah it can make a big difference can't it. I've actually upped the amount of food I'm taking in atm and tbh i feel heaps better in the gym. It's just hard to remember to keep eating every 2-3 hours though  ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 08, 2007, 04:27:56 AM
Yeah it can make a big difference can't it. I've actually upped the amount of food I'm taking in atm and tbh i feel heaps better in the gym. It's just hard to remember to keep eating every 2-3 hours though  ;D.

Not if you're a big'n like me! I LOVE my food! HAHA! My bodyfat proves that point easily.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 08, 2007, 04:57:14 AM
CHEST

flat bench:

135x15x1
315x10x1
365x10x1 oh HELL YEAH! GOTTA GET MEAN! FUCK TWO SETS OF 365! GIVE ME ONE SET OF 10! I've made my goal now. Now I just need to work on making those 10 reps 10 EASY reps. Not spitting and groaning the whole way through it. I said go for broke and not go for 2 sets of 8
365x5x1+2 RP This set was a beating. I thought my nose started to bleed and when I sat up thank god it was just sweat. Like THAT wouldn't be suspicious.
315x10x1

had my head in the game today baby!

Dumbbell flat bench:

90lbsx10x2  Slow and easy. My chest was shaking all over the place so I only did sets of 10. No reason to risk injury pushing it even with lighter weight. I paused deep in the hole and brought them together for a hard 2 second contraction. Really burned me out.  (went up 5lbs on this exercise  ;D)  My new goal is to handle the 100's easily in a month or so after wrecking me pecs on the flat. Once my system gets used to pushing 365 for bigger sets, I'll have to make changes somewhere. This is where I want to make them. I'm not going to be pushing more than 365 anytime soon. I'm not competeing in strongman and feel I can develop one helluva chest with this weight atm comparatively speaking ofcourse.

Cable flys:
60lbs per sidex12x2 

met my total sets per day for chest and blew it away on bench like I always try to. The other 4 sets I feel are just to burn it out and pump alot of blood into the area.

TRICEPS

laying french press: 135x8x2

hammer grip press downs: (unilateral)

85lbsx10x2  MADE A JUMP THERE! SURPRISED after all the benching.  ???






Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 09, 2007, 03:41:58 PM
no more french pressing..no matter how good it is for my tri's, it fucks my elbows up for a day or so later.

NOW THIS IS A FUCKING BACK DAY!!!

BACK!

plate loaded lat pulldowns:   The cable system was getting too easy and can't add weight on it. Discovered this baby and IT'S BEEN LOVE AT FIRST SIGHT! I can go farther than I ever could with a cable machine on this thing! and both sides move independently so I can't have one side of my back doing most of the work.  LOVE IT!

180lbsx10x1 (warmup)
325x10x1
325x8x1 SIIIIIIIIIIIIICK! LOVE IT!
Because the bar used to hit my chest, I wasn't able to get the contraction I get with this thing. My back gets a NASTY squeeze at the bottom of the movement.

bent over barbell rows:
135x10x1 (warmup)
315x10x1 easy...so I went for broke.
365x8x1 I DID IT! I WANTED IT AND LANDED IT! Got pissed though, I could've gotten 10 if I hadn't paused so long on the bottom of the 8th rep.  >:(
365X10X1 I FELT LIKE A GOD!  Then took two steps back from the barbell rack and puked in the trash can next to the water fountain. Talk about a fall from grace.  >:( >:( I GOT IT THOUGH!

gathered my shit together for some HS underhanded lat pulldownn. I like this. I feel a great stretch at the top of the movement as it pulls my scapula forward.

HS pulldowns: unilateral..

3platesx10x1
3plates and a quarter piecex8x1 failed out on both sides on the 9th rep..no more pull downs, my back had enough after the first set of plate loaded pulldowns.   >:( >:( >:(  I think the throwing up threw me...this exercise was weak.  >:(

HS rows:  still pissed they can't fit 6 plates on there because they have those new huge rubber coated pieces of shit. Means more reps I guess.
5plates per sidex10x1
5plates per sidex10x1
5plates per sidex10x1

BICEPS

seated dumbbell curls:
60lbsx8x1
60lbsx10x1 first set was a little easy so I had to bump it up the next one.

dumbbell preacher curls:

70lbsx10x1
70lbsx10x1

That was enough for me. I think it's safe to say I love the juice.  ;D




Title: Re: The WICKED truth about my training
Post by: Honour on June 09, 2007, 04:31:15 PM

Then took two steps back from the barbell rack and puked in the trash can next to the water fountain. Talk about a fall from grace.  >:( >:( I GOT IT THOUGH!


Hahahaha thats funny as hell but fully hardcore mate, go get em!!!!  ;D ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 11, 2007, 09:47:08 AM
Hahahaha thats funny as hell but fully hardcore mate, go get em!!!!  ;D ;D ;D
HAHA yeah mean it was abit embarassing. I keep getting shit from my friends that go to the same gym that witnessed it lol. Assholes. Bad news though, whatever bug I had apparenlty gave me walking pneumonia and I'm on antibiotics until it clears up. I figured the symptoms read like pneumonia but last night and all day today i'm having to visably work to breath. I'm not panicing but it feels like I'm drowning when I lay down so I've been napping sitting up. Doc is giving me a shot of biotics to kill it tomorrow.  I'm still working out today. It hasn't made me run a fever yet, all it's done is make me cough and struggle breathing in certain positions so unless I start to funk out, the gym is a go today. Doc says take it easy, so I guess that means no 600lb DL attempts today.  :-\ ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 11, 2007, 03:24:34 PM
No major problems wiht training today. Just some shortness of breath.

LEGS!!!

squats:

135x15x1
315x10x1
405x10x1 wasn't too bad.
465x2x1  First rep was cake. The 2nd decent was horribly shakey.  :-\
500x1x0  Made an attempt at it. Bottomed out. I've decided to get under it each squat day and get used to sitting under it. I was shaking like an MS patient. No way in hell I was getting out of the hole so I dumped it.
405x10x1

so over all it's safe to say I made progress on my squats. 2 sets of 405 deep FINALLY but they weren't easy to get.  That makes me happy. 465 for 2 reps was a new personal best. If it's not deep it doesn't count. It's good to have 5 wheels on each side even if two of them are training wheels.  ;D 

Rack Deads mid shin:

135x10x1
315x5x1
405x5x1
500x5x1
600x4x1 TWO MORE REPS AT THE TOP! I was watching a dead technique vid and the dude said to pull up and thrust your hips forward hard and fast (in a non sexual way) and it helps blow through the low end and lock it out. Still strapped in but working on it. Felt good to pull it.
565x6x1  NICE!
500x10x1 no straps.

DB farmer's walks:

125lbs each..

down and back and down again-120yards
1minute rest
down and back and down again-120 yards
1minute rest
down and back-80 yards..grip failed and forearms are still sore.


the racks were full so I didn't do barbell lunges, went with farmers instead.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 12, 2007, 01:22:40 PM
SHOULDERS!

upright rows:

135x10x1
185x8x1
225x7x1 gained one here. Not too thrilled.  >:( 225 for 8 reps is the goal.

plate loaded military press: wanted to try something besides the seated barbell military. Each side moves independently and I feel it in my delts more so than a seated military, though I don't plan on replacing it.

180x12x1
275x12x1
360x8x1+2rp (4plates per side) The handles have two options. Wide grip like the military or log lift grip which I prefer. DAMN it felt good and allows me to bring my hands together at the top like dumbbells.  I recommend at least giving this thing a shot if you have one available.

underhanded grip barbell front raises:

80lbsx15x1
115lbsx12x1


reverse pec dec: unilaterally..

180x10x3 each side.



TRAPS

barbell shrugs:

135x15x1
315x10x1
500x10x1
550x8x1
500x10x1
   haven't done these in awhile. Nice to see I improved ALOT.


seated plate loaded shrug station:  HATE this machine. Won't ever use it again. Horrible design and very restrictive.

275x15x3 

FOREARMS

cable reverse wrist curls:
80lbsx12x3 (WEAK!)

behind the back barbell wrist curls:
185x15x4

standing dumbbell inside wrist curls: (wanted to try something new and loved it.)

45lbsx15x1
60lbsx15x1
90lbsx15x1  Now that I know how these feel and how easy it was, I'm sure I could move up well into the hundreds with these. Forearms feel bombed for the first time in a long time.







Title: Re: The WICKED truth about my training
Post by: Joey Tito on June 12, 2007, 02:33:46 PM
I posted a back shot about one or two pages back. I'm not a monster at all, just strong.

no offense dude but you really should be twice that size if you really do move this kind of weight :-\


Title: Re: The WICKED truth about my training
Post by: Cap on June 12, 2007, 04:29:49 PM
Looking good and pretty big, plus size will come.  Keep the good postings.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 12, 2007, 05:55:39 PM
no offense dude but you really should be twice that size if you really do move this kind of weight :-\


why? because you and the average gym goer can't? I'm also on 600mg of test and 400mg of deca a week, I would like to think that would have something to do with my recent jumps in strength and it's not just some snake oil.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 12, 2007, 06:08:21 PM
Looking good and pretty big, plus size will come.  Keep the good postings.


I'll stay on top of things. How's that running coming? I still haven't even considered a walk around the block, much less a run. :D I don't know why people are shocked with my log either. Look at the progression from start to finish. Seems on pace to me. I hope people can learn from my log or can take at least something from it to benefit their training where I may have made a mistake or where I seemed to have gained something. Which is why I post more than just sets, reps, and the rest of the numbers. My theories, thoughts, ideas, nutrition, etc.


Title: Re: The WICKED truth about my training
Post by: Honour on June 13, 2007, 12:02:29 AM
So you can't progress in the gym so you have to juice?  fucken pathetic excuse for a "trainee"

Joey chill mate :) (you too wicked ;D), i think if wicked was to cut up a bit he would probably look more impressive bodybuilding wise but at this stage i don't think thats what he is looking to do. I'm following Wicked's lead with my log as well, its good to look back and see the progress that you make, more people should do it i think.

Peace  8)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 13, 2007, 04:22:13 AM
So you can't progress in the gym so you have to juice?  fucken pathetic excuse for a "trainee"


LOL right, my numbers before I started training were weak.  :-\ Sorry that I don't meet your approval.  ::)   Strength comes no problem obviously, size was the problem. So I started using to help me get to my desired weight FASTER. Shame on me.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 13, 2007, 04:25:58 AM
Joey chill mate :) (you too wicked ;D), i think if wicked was to cut up a bit he would probably look more impressive bodybuilding wise but at this stage i don't think thats what he is looking to do. I'm following Wicked's lead with my log as well, its good to look back and see the progress that you make, more people should do it i think.

Peace  8)

LOL you know me. I like to argue with the sun when it comes up.  ;D I'm pretty impressed with your log myself Honour, the volume you do would leave me puking on the floor. I know I don't look like a bodybuilder. I love being strong and want to look like it. I don't necessarily want to be Phil Heath but just large. And thus far it's working. I know I'm a fat shit but it doesn't bother me.  ;D


-side note update. The antibiotics are almost done and I'm feeling fantastic with zero breathing issues! After all the weight I've lost when I was sick and not eating as much, I'm back up there again. By the looks of things, 250 shouldn't be too far fetched by the end of june/early july!  ;D


Title: Re: The WICKED truth about my training
Post by: Honour on June 13, 2007, 04:59:13 AM
250 shouldn't be too far fetched by the end of june/early july!  ;D
What do you weigh atm again? (don't make me read up lol ;D)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 13, 2007, 05:02:16 AM
What do you weigh atm again? (don't make me read up lol ;D)

I scaled in at 245 yesterday at the Doc's office.


Title: Re: The WICKED truth about my training
Post by: Honour on June 13, 2007, 05:34:14 AM
Oh yeah you should hit it easy then 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 13, 2007, 05:40:00 AM
Oh yeah you should hit it easy then 8).

LOL I hope so. I hope to not become even more of a lard ass in the process. I've just finished a shake and 3 cups oatmeal with two tablespoons peanut butter in it. Already had over 1k cals within the first two hours of my day HA!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 13, 2007, 01:06:05 PM
Just measured my arms for the hell of it to see after all this time if I've made any sort of gains what so ever. They've both grown 1/4"!  :D :D Right side is 18" and the left side is 17 and 1/4"  :-\  BIG difference but I know it's in my triceps and not my bi's. VERY excited.


...and I've also gained that much on my gut.  :D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 14, 2007, 04:56:15 AM
CHEST

Flat Bench:

135x15x1
315x10x1
365x8x1
365x8x1
partials to 90* 385x9x1  (They're partials so sue me. I need to make progress instead of struggling with 365 all the time. I do get the reps I want but it's a beating to get there. I want it to be easIER if not easy period. )

cut my last usual set out of flat bench to get more out of the chest press today...

Seated chest press:  (closed grip handles)

180x15x1
360x8x1+1rp
360x8x1

cable flys:

high to low-60lbs per sidex12x1
low to high-60lbs per sidex12x1

TRICEPS

v-handle pressdowns:

200x10x2

supersetted with...

I know I said I'd never do them again but LAYING FRENCH PRESS:

120X8X2 

NOW there is a machine version of this exercise that I used to use and could hit sets of 12 for 220-240lbs like cake. Gave me a false sense of strength which is why I moved to the free weight version and DAMN if it isn't alot harder.


side note:  My elbow bothers me less and less the more I do the laying french press and today there wasn't minimal irritation if any. I think it's just me getting used to the movement and how much extra balance it requires. I'm also gaining fat faster than I wanted to. I'm up to 17% NOT good. Means as much as I'm enjoying carbs. I'm going to have to cut back on them. I'm going to keep my protien intake the same but the carbs are going to be slowed down just a little. I know my cal count will suffer but I'd rather be a leaner 240ish than a FAT 250 something. If I don't make it to my goal as 250 or better with 15% bf then that's okay. I'm not going to kid myself and believe that I'm a big 250 when the only thing that's big is my back titties. Fuck that. SO carbs are coming down for a little while and hopefully I'll still put on weight. I'd like to think that whatever extra cals my body needs will be pulled from the now 17% fat on my body throughout the day to make up for it but it's a happy thought if anything else. I've still got 2 more months on cycle before I come off. Hopefully I'll squeeze at least another decent 5 or so lbs out by then. Also, I think I'm not seeing alot of GROWTH and only strength because of my intensity. It's non existant. I get mean and get at it during the set but am lazy taking 2-3 minute rests between sets, especially the heavy stuff. I'm going to make an effort to UP the intensity and see if that helps bring me up where I'm lagging in my training. I have a good diet and my training is spot on so if all other things are there, my intensity is about the only other thing I can think of that would drag me down.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 14, 2007, 07:13:15 AM
Two new back shots...Obviously I'm putting on more fat than I though. That's just with the few lbs I've put on since the last pic. I posted a standing relaxed that shows off my mad ILS skills and a rear lat spread. To put things into perspective. I've got a 36in waist and I'm praying that I can get my back and shoulders wide enough to make it "appear" smaller. Sad thing is, even at 185lbs a few years ago, my waist was a 32.  :-\  Genetics are a bitch. I do like how my middle back thickness is coming and I'm starting to pic up traps. I did have some front shots but they came out like shit on my phone. I'll try to get some more later when I get out of the office...


Thoughts? Ideas? Suggestions? Rude comments?   :-X ;D


(http://a957.ac-images.myspacecdn.com/images01/60/m_7eafd19e1f7060527ef5f0f3b75cb434.jpg) 

standing relaxed

(http://a896.ac-images.myspacecdn.com/images01/55/m_cec71000667eecb617b3ee1614d0e897.jpg)

half ass one armed cell phone pic lat spread. I'm working on pulling my thumbs into my sides and forward to give a slimming effect to my waist and try to spread my scapula out farther. Either way. Updated from the last few lbs.


Title: Re: The WICKED truth about my training
Post by: Cap on June 14, 2007, 07:54:58 AM
My width has increased in the delts from wide grip upright rows, stopping at the lower chest.  6-12 reps for 3-4 sets has been good.  Keep working on the upper back width (pullups, pulldowns, pullovers).  You are doing good.  I'm not sure what the diet looks like but I'm sure there are some things you can cut out to make the waist smaller.  I've seen guys with more BF on cycle eat really clean and drop their guts and the juice helps them still build.  Do some walking cardio each day for your heart and a little fat burning affect.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 14, 2007, 08:03:25 AM
My width has increased in the delts from wide grip upright rows, stopping at the lower chest.  6-12 reps for 3-4 sets has been good.  Keep working on the upper back width (pullups, pulldowns, pullovers).  You are doing good.  I'm not sure what the diet looks like but I'm sure there are some things you can cut out to make the waist smaller.  I've seen guys with more BF on cycle eat really clean and drop their guts and the juice helps them still build.  Do some walking cardio each day for your heart and a little fat burning affect.

I'm going to start my dieting 4 weeks out from finishing my cycle to do just that. Trim down as much as possible while on to try and save alot of my hard earned muscle which I know is hiding under there somewhere. I eat good clean foods but, I just eat alot of it. 4k cals a day. My diet example for today is..

breakfast: shake
meal 1:  2 cups oatmeal with 2 tables spoons peanut butter
meals 2-4:  2.5lbs of steak with 2 sweet potatoes
meal 5: shake and sugar free shredded wheat cereal
meal 6: din din!  ;D ;D  Meat with 3-4 eggs and raw veggies
meal 7: shake

I'm getting about 1200 cals from the milk and the protein mix in the shakes, about 1600 from all the meat I eat during the day, and about 800-900 from the other carb sources. If I'm still hungry I'll toss in half a peanut butter sandwich or a salad.


Title: Re: The WICKED truth about my training
Post by: Honour on June 15, 2007, 12:22:25 AM
It's a bit hard to tell from those pics mate but it looks like you have a lot of muscle under there and are quite wide across the whole back, tbh i really am looking forward to when you cut up a little. Just don't loose to much muscle while you do it......but i guess that is the real trick isn't it.

 32" isn't too bad mate, i think my waist is like 31" at its best (although i have not measured in a while) and I'd say I'm way smaller than you across the shoulders.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 15, 2007, 04:54:53 AM
It's a bit hard to tell from those pics mate but it looks like you have a lot of muscle under there and are quite wide across the whole back, tbh i really am looking forward to when you cut up a little. Just don't loose to much muscle while you do it......but i guess that is the real trick isn't it.

 32" isn't too bad mate, i think my waist is like 31" at its best (although i have not measured in a while) and I'd say I'm way smaller than you across the shoulders.

Yeah here's hoping right?!  ;D  I'm trying to become less concerned with my weight and more concerned with my look. Hard pill to swallow that's for sure.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 15, 2007, 12:11:06 PM
I'm going to start my dieting 4 weeks out from finishing my cycle to do just that. Trim down as much as possible while on to try and save alot of my hard earned muscle which I know is hiding under there somewhere. I eat good clean foods but, I just eat alot of it. 4k cals a day. My diet example for today is..

breakfast: shake
meal 1:  2 cups oatmeal with 2 tables spoons peanut butter
meals 2-4:  2.5lbs of steak with 2 sweet potatoes
meal 5: shake and sugar free shredded wheat cereal
meal 6: din din!  ;D ;D  Meat with 3-4 eggs and raw veggies
meal 7: shake

I'm getting about 1200 cals from the milk and the protein mix in the shakes, about 1600 from all the meat I eat during the day, and about 800-900 from the other carb sources. If I'm still hungry I'll toss in half a peanut butter sandwich or a salad.
whoa wait a minute, are you saying that you eat 7.5 pounds of steak a day?


Title: Re: The WICKED truth about my training
Post by: Joey Tito on June 15, 2007, 12:17:18 PM
I'm going to start my dieting 4 weeks out from finishing my cycle to do just that. Trim down as much as possible while on to try and save alot of my hard earned muscle which I know is hiding under there somewhere. I eat good clean foods but, I just eat alot of it. 4k cals a day. My diet example for today is..

breakfast: shake
meal 1:  2 cups oatmeal with 2 tables spoons peanut butter
meals 2-4:  2.5lbs of steak with 2 sweet potatoes
meal 5: shake and sugar free shredded wheat cereal
meal 6: din din!  ;D ;D  Meat with 3-4 eggs and raw veggies
meal 7: shake

I'm getting about 1200 cals from the milk and the protein mix in the shakes, about 1600 from all the meat I eat during the day, and about 800-900 from the other carb sources. If I'm still hungry I'll toss in half a peanut butter sandwich or a salad.

No offense dude but if youre really eating that much per day you should be 270 ripped :-\


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 15, 2007, 12:36:17 PM
No offense dude but if youre really eating that much per day you should be 270 ripped :-\
he has to mean 2.5 pounds total for the three meals not 2.5 for every meal, there's no way that he eats 7.5 pounds of steak a day.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 15, 2007, 01:25:56 PM
he has to mean 2.5 pounds total for the three meals not 2.5 for every meal, there's no way that he eats 7.5 pounds of steak a day.

HAHAHA HELL NO! You guessed it right. I eat 2.5lbs of cooked steak for that section of meals at the office. I just eat til I'm full and put it aside and eat some more off and on til it's gone. As long as I'm finished eating within the alotted time frame I'm happy. Fuck eating that much steak a day. Good lord.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 15, 2007, 01:41:39 PM
BACK  TODAY WAS A GOOD DAY!

plate loaded pulldowns:

180x10x1 warmup after stretching
325x10x1
325x10x1  time to move up. It's not getting easier, but two sets of 10 is a sign.

bent over barbell rows:

135x15x1 warmup
315x10x1
365x10x1
400x4x1...plus 1 shrug!  ;D It was too tempting not to try. The first 4 were done with DECENT form. I say decent, I stayed bent over 45* but that last rep had me lrowing like Steve Paszuzu.(JK STEVE!) Once it became a shrug the jig was up. I'm not ready for it yet.

hammer strength high pulls: unilaterally...

4plates per sidex10x1
4plates per sidex10x1
5plates per sidex waste of time x1  only two reps...
4plates per sidex8x1 bombed out, after the 2 reps with 5 I dumped a plate each side and and finished my 10 reps.

lat machine pulldowns:


70lbsx12x2  polished it off.

BICEPS

I've noticed on my biceps, when the it splits when flexed, the inner head is huge and the outer head has the thickness of a ritz cracker. I think I can make up for my lack in arm size by adding hammer curls in each work out to try and build that up. Years of doing regular curls and ez bar curls have produces this little issue.  :-\

seated alternating dumbbell curls:  MADE PROGRESS!

65lbsx8x1
65lbsx7x1+1rp  had to pause for a few seconds to get the last one.

cable rope hammer curls: unilaterally..  I know squad and pump recommended cables for helping put on some extra size so I'm giving it a go for awhile to see what I can get from them.

75lbsx10x1
75lbsx10x1


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 15, 2007, 02:53:49 PM
HAHAHA HELL NO! You guessed it right. I eat 2.5lbs of cooked steak for that section of meals at the office. I just eat til I'm full and put it aside and eat some more off and on til it's gone. As long as I'm finished eating within the alotted time frame I'm happy. Fuck eating that much steak a day. Good lord.
oh ok man i was gonna say FUCCK that's a lot of steak ;D, i love steak too and eat some every day, awesome for strength


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 15, 2007, 02:56:15 PM
damn man i just looked at your workout for the day, good lord that's a lot of weight, awesome job, i can only dream of a 400 pound bb row, in all seriousness good job on those weights.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 15, 2007, 09:45:56 PM
damn man i just looked at your workout for the day, good lord that's a lot of weight, awesome job, i can only dream of a 400 pound bb row, in all seriousness good job on those weights.

Yeah I love steak. And it's easy to take down too. And inexpensive considering. Butcher cuts it for me. I believe it's called flank and shoulder steaks for around 6 dollars for that much meat each day. Cheap compared to chicken or fish and I can't cook a fucking fish to save my life.

If you're a naturally strong guy and gain strength in your movements relatively easily, once you get used to teh movement, growing stronger in that movement should be easy. I was doing 8 plate t-bar rows for sets before I moved gyms only because I coudln't fit more weight on there, so heavier barbell rows came easily. Like I said though, not up to 400 yet and it might end up being too much for me but 3 wheels and some on the side still is nice to look at.  ;D

Guys gotta remember though that I'm using too, if I wasn't using I do'nt think I'd be anywhere near this heavy and wonder what it'll be like when I come off.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 16, 2007, 01:34:51 PM
LEGS!

squats:

135x15x1
315x10x1
405x10x1 EASY TODAY!
465x5x1 GOT 3 MORE THAN LAST TIME! Could've actually gotten another one or two but didnt' want to push it.
405x6x1 ...gas'd

hacks:

4platesx10x1
8platesx10x1
8platesx12x1
10platesx8x1...could've gotten two more.  :-\

good mornings: first time doing this exercise and I really like it..though I don't feel it in my hams like most say.

135x15x1
315x10x1
315x10x1
315x10x1

then to finish it off, I strapped into some 125lb dumbbells and started up the stairs to the second floor. I went up and down twice and called it a day. I started to get light headed and didnt' want to pass out on the stairs holding that shit.

Was a decent day considering last night's shenanigans. :)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 17, 2007, 09:50:48 AM
SHOULDERS

wide upright rows:   i tried to lift a 50lb tub of paint over my head and figured it would be cake just to raise it up and put it back on the shelf...WRONG! Once I hit about shoulder height with it, I had to use my other hand ot put it up there. WHICH makes me realized that no matter how badass my upright rows are, I've got to start bringing them up to my chin instead of my nipple line. What's the point of all this exercise if it's not functional beyond the gym...so now my uprights come to my chin. Had to drop the weight a little but hey, it won't take long to be back at the top.

135x10x1
185x10x1
185x8x1
160x10x1

seated plate loaded shoulder press:

90lbsx20x1 warmup
270x10x1
320x6x1
270x10x1

reverse pec dec: unilaterally....not enough weight to do both shoulders at once.

200lbsx10x1
200lbsx10x1
220lbsx8x1 and 220lbsx6x1 on the other side..  MADE PROGRESS HERE!

TRAPS

barbell shrugs:

315x10x1
500x10x1
545x10x1
600x8x1  ...the first 6 were beautiful, the last two looked more like I was having a seizure and happened to be strapped into some weight.
500x10x1

...these had NO leg involvement! just strapped in and shrugged it. After these it feels like someone is trying to pull my fucking spine out of my back with both hands. My erectors and lower traps are cussing me right now.

seated dumbbell shrugs:

125x20x1
125x40x1  fuck doing two more sets of 20, I wanted to get the hell outta there so I did 40 reps for one set.


No forearm work today. They're fried from holding all that weight in the shrugs.

side note:  Now I've been making HUGE jumps in weight lately. I'm moving up lbs from the week before week after week in some exercises. NOW, this has nothing to do with what I'm taking, what I'm eating, etc. This is a fucking mental thing. This is me not bucking up and trying to push myself harder and sitting on idle for weeks or even months at a time. I need to start pulling my head out of my ass and pushing myself.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 17, 2007, 09:53:45 AM
 AND I WANT A FUCKING CORN DOG!!!  >:(


Title: Re: The WICKED truth about my training
Post by: Honour on June 17, 2007, 04:20:40 PM
AND I WANT A FUCKING CORN DOG!!!  >:(
hahahaha ;D I had a cheat night last night and me and the missus went out for Pizza....damn it was good!!!!


Title: Re: The WICKED truth about my training
Post by: canadian_husker on June 17, 2007, 10:34:46 PM


seated dumbbell shrugs:

125x20x1
125x40x1  fuck doing two more sets of 20, I wanted to get the hell outta there so I did 40 reps for one set.


40 reps? that's sick man. do you use straps? i can't hold onto the 100's long enough to do more than 10 reps per set


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 18, 2007, 04:16:18 AM
40 reps? that's sick man. do you use straps? i can't hold onto the 100's long enough to do more than 10 reps per set

HA! I'm a member of getbig! Ofcourse I use straps.  ;D  I wouldn't normally use them but with heavy barbell shrugs before dumbbell shrugs, I wouldn't be able to hit it hard enough without them.


AND I GOT THAT CORNDOG FINALLY LAST NIGHT!  ;D

after all that heavy shrugging and shoulder work last night though, this morning it felt like I was humped by a 300lb whore last night. MAN I'm sore.


Title: Re: The WICKED truth about my training
Post by: Honour on June 18, 2007, 03:08:59 PM
after all that heavy shrugging and shoulder work last night though, this morning it felt like I was humped by a 300lb whore last night. MAN I'm sore.

Hahahaha classic line there.........oh it was a joke right :o...... ;D ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 19, 2007, 08:16:08 AM
HAHA no it was a joke. I like'em a little smaller than that, about 250 or so.  ;) I'M KIDDING!

Remember what I said earlier about pulling my head out of my ass?!  today was one of those days...

CHEST!

flat bench:  today I learned what leg drive is...

135x15x1
315x10x1
405x4x1+2rp got two more after a rerack and set so I'll put them as a rp set even though there wasn't any rest.
405x3x1+2rp same deal here. I didn't try and push the envelope, just being under 405 again made my day.
315x10x1

fuck you 365!  >:(  This might sound retarded but, it felt easier to press 400 and more satisfying that hitting 365.

super set cable crossovers:

50lbsx10x1 high cables, low cables, and mid crossovers for 2 sets no rest. I wanted more intensity well I got it.

seated plate loaded dips: (we don't have a belt attachment for dips so this is the best I can do)

275x10x1
360x8x1
360x8x1 bent over to hit more chest than triceps.

TRICEPS  I've decided that I've got 4 total sets to hit my tris after chest work. Instead of picking one or two exercises, why not pick 4 and go as hard as I can on each exercise to hit them from as many angles as possible like I do all my other body parts.

the dips already got them tuned up...

machine extensions:  dont' like these...wanted to try something new.
140x12x1
200x8x1

laying french press:
115x10x1

v-bar handle press downs:

whole stackx11x1 


Title: Re: The WICKED truth about my training
Post by: Honour on June 19, 2007, 03:25:23 PM
Damn mate, nice workout, I hope your chest is screaming at you tomorrow ;D.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 19, 2007, 03:27:28 PM
wicked's a strong dude, makes my pusssy ass 315 for 7 i did today look like nothing, i was happy with though, i was happier with hitting the 125's for 7 on the incline though.


Title: Re: The WICKED truth about my training
Post by: Honour on June 19, 2007, 03:37:22 PM
i was happier with hitting the 125's for 7 on the incline though.
Nice weight there Squat :)....do you use a low incline, if i go any higher on the incline than like the first notch i feel it all in my shoulders :P.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 19, 2007, 03:41:25 PM
Nice weight there Squat :)....do you use a low incline, if i go any higher on the incline than like the first notch i feel it all in my shoulders :P.
not too high but a little higher than the first notch, maybe 35 degrees instead of 30, we have a really nice adjustable incline bench in my gym that has a nice sturdy wide back on it and you never feel unstable on it, i try to always drop the db's as low as i can and lock them out.


Title: Re: The WICKED truth about my training
Post by: Honour on June 19, 2007, 03:45:46 PM
not too high but a little higher than the first notch, maybe 35 degrees instead of 30, we have a really nice adjustable incline bench in my gym that has a nice sturdy wide back on it and you never feel unstable on it, i try to always drop the db's as low as i can and lock them out.
Ahhh sweet 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 19, 2007, 06:12:08 PM
wicked's a strong dude, makes my pusssy ass 315 for 7 i did today look like nothing, i was happy with though, i was happier with hitting the 125's for 7 on the incline though.
[/quote

Thank guys but we all know the barbell is easier than the dumbbells for damn sure. 125's? I don't even think I could kick those back to be honest with ya. The barbell is already up there ready for me to go at it! ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 20, 2007, 01:53:09 PM
BACK!

plate loaded pull downs:  because the cable machine doesn't have a big enough stack..

180x12x1
360x8x1
360x8x1
improved on this one by 35lbs! doing sets of 10 for a few sessions means it's time to move up. Hopefully 360 will help add that width I'm looking for.

bent over barbell rows:

135x12x1
315x10x1
405x8x1
405x6x1 sloppy but my lower lats are fried. Give me a few weeks and I'll be handling this easily.

seated cable rope rows:

240x10x1
240x10x1
240x10x1 couldn't go heavier...the rope ends were crushing my fingers

Hammer Strength High Pulldowns: unilaterally...

4platesx10x1
4plates to failure...hit 11 on the right and 10 on the left.

Improved on two exercises and fried the hell outta my back today.

Biceps

seated dumbbell curls:

65lbsx10x1
70lbsx5x1  moved up 5lbs but was hard due to the heavy back work. Once I get used to it I can focus more on the bicep movements.

dumbbell hammer curls:
60lbsx10x1
60lbsx10x1

I couldn't even pick my nose when I was done. Another good day.



Title: Re: The WICKED truth about my training
Post by: Honour on June 21, 2007, 01:26:28 AM

Lets put this in perspective shall we :)

I'm doing....

BB bent Row

100x10x1
120x12x1
120x12x1

Your doing....


bent over barbell rows:

135x12x1
315x10x1
405x8x1
405x6x1 sloppy but my lower lats are fried. Give me a few weeks and I'll be handling this easily.



I feel we would all agree I'm clearly in front on this one :o. You may need to work on your diet or something as you are noticeably falling behind here.................... ...... ;D ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 21, 2007, 08:59:31 AM
Lets put this in perspective shall we :)

I'm doing....

BB bent Row

100x10x1
120x12x1
120x12x1

Your doing....


I feel we would all agree I'm clearly in front on this one :o. You may need to work on your diet or something as you are noticeably falling behind here.................... ...... ;D ;D ;D


I know man I'm slacking. I'm just not feeling motivated lately. What in all your greatness do you suggest good sir?! ;) :P


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 21, 2007, 03:15:01 PM
this guy is one strong dude, 405 for 8 bb rows, fucck. :o


Title: Re: The WICKED truth about my training
Post by: Honour on June 21, 2007, 04:40:21 PM
LOL yeah thats what i was saying, he's doing more than double what I am :-[.....darn you wicked  ;D.


Title: Re: The WICKED truth about my training
Post by: pumpster on June 21, 2007, 04:44:12 PM
One thing to watch out for with very heavy bent over rows is the possibility of hernia. I think i just missed one the last time i ever went heavy, learned the lesson and found alternatives using different angles that don't put that kind of pressure on the lower abs.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 21, 2007, 06:31:29 PM
One thing to watch out for with very heavy bent over rows is the possibility of hernia. I think i just missed one the last time i ever went heavy, learned the lesson and found alternatives using different angles that don't put that kind of pressure on the lower abs.

I keep my abs tight with a belt and feel no ill effects afterwards so I'm not really worried about it butyou're right the risk is always there. I feel I'll get one doing deads or squats before then.


Title: Re: The WICKED truth about my training
Post by: pumpster on June 21, 2007, 06:34:15 PM
Anyone who feels any kind of pressure or pinching in the lower abs from any exercise stop the exercise right away it's not worth the consequences. I think i was on my way if i hadn't stopped; for the first time i understood what a hernia would be like.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 21, 2007, 06:49:33 PM
LEGS!

squats:

135x15x1
315x10x1
405x10x1
465x8x1 could've gotten ten but I pussed out. Got two more than last time though. I'll get 10 in no time..


This was when my day got interesting. I had to own up to a bet I had with a trainer. He gets to kick my ass with "his" training then I get to put him through mine. I noticed I was doing legs and let me finish my heavy set squat and ran me through this...there were NO breaks or rest in ANY of this. It was basically a giant set.

frog squats for 30 secs up and down off a box then doing walking lunges down and back the length of the basketball court twice and doing it all over again..then we ran to the leg curl machine (which I never do) And do 20 reps of 5 seconds up and 5 seconds down then did 20 reps as fast as I could. I was pretty much 2 lbs lighter from all the sweat by this time. Right after that we ran to the leg press he had previously loaded and pryamided up to 6 plates each side starting with one per side for 12 reps til we got to 12 plates then came back down 12 reps unloading after each 12. He loaded it for me in about 45 seconds with 12 plates again and did a drop set with zero rest tilwe got to only 2 plates for 12 reps each set.


After that my legs were tingling and I was having trouble walking. He explained to me that if I wanted great legs, I'd have to do more than just lift heavy. I'm really only hitting the fast twitch fibers the way I lift and I need to hit them all each time. SO during my workouts I need to do some sets FAST and some super slow to really wear myself down which makes sense. He said this is why I'm strong as fuck but am smaller than most for the weight I move. I've been worming over that all day. TORE THOSE SQUATS UP THOUGH! :D



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 22, 2007, 02:47:05 PM
SHOULDERS!

wide grip uprights:

135x12x1 warmup
185x10x1
185x9x1
165x12x1

seated plate loaded shoulder press:

(log lift grip)
90lbsx20x1 for warmup
360x10x1
410x7x1
445xmissed attempt
360x8x1
275x12x1

reverse pec dec: unilaterally...

205x10x1
205x10x1
205x10x1 and 205x9x1

TRAPS!

barbells shrugs:

135x15x1
315x10x1
500x10x1
600x7x1 sucked today..
550x10x1
550x10x1

dumbbell shrugs: for speed!!

125'sx40x1
125'sx40x1
125'sx40x1

FOREARMS!

behind the back barbell wrist curls:

135x20x1
225x10x1
225x10x1
225x10x1

dumbbell inside out wrist curls:

90lbsx12x1
110lbsx10x1

and after that I was toast...it was a good day boys.  A GOOD day.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 23, 2007, 06:00:55 AM
I weighed in at 247 yesterday and it's not even the end of june yet. I've still got two and a half more months on before the cycle is finished and I start to cut down. The last month on though I'll take advantage of using and cut while on to make sure I don't lose too much muscle mass. I'm also debating on once I hit 250 which is my new goal, if I should change my diet up to more meat and veggies with only a few carbs both before and after workouts. If I keep my water intake the same, when I drop 15-20lbs, I'll know that it's not all water I lost and infact fat/solid mass. Today though I ran out of protien powder because I wasn't paying attention adn crashed out in the bed last nigth at 9. I think I needed alot of sleep. Heavy lifting is taking it's toll and I guess I just needed the rest. I'm going to slack a little on the food today as well. I've already eaten two potato egg and cheese breakfast burritos. I've got 5 chicken breasts waiting for me for lunch, a steak when I get home and who knows what else for dinner.


*modify* I think tha'ts what I'm going to do. Once I hit 250, I'm going to start cutting out the carbs and try to lean out the rest of the way. I've always gained on this sort of diet so it should hold even more true while using.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 23, 2007, 06:25:29 AM
5 chicken breast for lunch? ???


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 23, 2007, 06:41:40 AM
5 chicken breast for lunch? ???

Lunch is a two hour ordeal. :D The eatery across the street boils chicken breasts and I get as many as I want for 5 bucks when I don't bring my lunch. I'll start in on them at 10 and finish them around noon or so. Kinda like the whole steak question earlier. Lunch for me ends when I clock out.  ;D


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 23, 2007, 06:46:38 AM
Lunch is a two hour ordeal. :D The eatery across the street boils chicken breasts and I get as many as I want for 5 bucks when I don't bring my lunch. I'll start in on them at 10 and finish them around noon or so. Kinda like the whole steak question earlier. Lunch for me ends when I clock out.  ;D
i'm assuming that you're probably low carb eating that much protein.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 23, 2007, 06:50:32 AM
i'm assuming that you're probably low carb eating that much protein.

Nope. I eat about 300 or so carbs a day. I try to keep my protien intake about 1.5grams per pound of bodyweight and my carbs elevated as much as I can stand before I get to the point where I can't eat anymore.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 25, 2007, 02:19:02 PM
CHEST (must be monday)

week ass day..i've been awake for 48 hours but went anyway. I know if I layed down for a nap I'd never get up

flat bench:
135x15x1
315x10x1
405x2x1
405x3x1
335x10x1

I blame the low 405 reps on lack of rest

dumbbell bench press failed out after trhe first set..I kicked it back and missed it twice so I'm not risking injury...
110'sx12x1
then went over and finished on teh seated chest press:
285x15x1
28515x1

closed grip bench press:

275x10x1
275x8x1
275x8x1

TRICEPS!

laying french press:

135x6x1 getting stronger. Went up today

v-bar press downs:

whole stackx10x1

underhanded pressdowns:

125x10x1 super slow..five seconds up and five seconds down per rep for 10 then..
125x10x1 for speed and pump

rope handle press downs:

180x10x1

no rest between all these sets...that should've fully fried my triceps by now.




Title: Re: The WICKED truth about my training
Post by: canadian_husker on June 25, 2007, 10:36:25 PM

TRAPS!

barbells shrugs:

135x15x1
315x10x1
500x10x1
600x7x1 sucked today..
550x10x1
550x10x1



i felt good about my shoulder workout till i read this, but then i remember you're half monster in the gym. i watched a guy do 405lbs for reps and i was f'ing impressed. 600 must look insane! nice lifts!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 26, 2007, 06:54:29 AM

i felt good about my shoulder workout till i read this, but then i remember you're half monster in the gym. i watched a guy do 405lbs for reps and i was f'ing impressed. 600 must look insane! nice lifts!!

All it is is getting used to the weight. If you get it out of your head that you can't move a certain amount then it becomes easy. It's getting your body used to moving it that's the hard part. And you're right, it makes a helluva racket when I end up putting it back down on the rack lol. I'm finally growing a neck. Pisses me off that it takes this much fucking weight to do it. I've got the gift of strength but size? Still working on that. All 160lb Herc has me envious! :D  How's things been going for you? You seem to be keeping at it which I applaud your dedication that most don't have.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 26, 2007, 02:06:29 PM
BACK!

hammer strength high pulls: unilaterally

2platesx12x1
4platesx10x1
5platesx5x1
4plates and a quarter piecex8x1  This should be the new working weight after the warm up.

bent over barbell rows:  did extra work on these today

135x12x1
315x10x1
405x10x1
405x8x1
315x15x1

hammer strength rows: unilaterally

5platesx12x1
5platesx12x1

lat pulldowns:

275x10x1
275x10x1


BICEPS!

dumbbell preacher curls:

65lbsx8x1
85lbsx5x1

seated alternating dumbell curls:

65lbsx8x1

cable hammer curls:

120lbsx12x1

high pulley cable curls:

60lbs per sidex10x1

I think that pretty much bombed my biceps.


Title: Re: The WICKED truth about my training
Post by: Herc on June 26, 2007, 09:48:47 PM
 Man I wish I could lift those amounts of wieght.  How many calories do you eat a day to get that much muscle?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 27, 2007, 04:39:45 AM
Man I wish I could lift those amounts of wieght.  How many calories do you eat a day to get that much muscle?

ABOUT 4K CALS A DAY! I'm going to start cleaning up my diet today. I'm getting disgusted with the gut I'm developing. I want to know how hard it is to get at least 3k if not a little more cals a day from having very few if any carbs and low fat.


Title: Re: The WICKED truth about my training
Post by: Cap on June 27, 2007, 06:25:59 AM
ABOUT 4K CALS A DAY! I'm going to start cleaning up my diet today. I'm getting disgusted with the gut I'm developing. I want to know how hard it is to get at least 3k if not a little more cals a day from having very few if any carbs and low fat.
Try getting carbs early on.  Eat the starchy ones when your metabolism is at it's peak.  You don't need to restrict carbs too much, it might just be all those calories storing themselves as fat.  Dorian Yates said in a nutrition article to gain muscle with little fat that you want to eat 10% more calories a day than what you would eat normally.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 27, 2007, 07:08:22 AM
Wicked is a brutally strong dude that's for sure, i just looked at your logs and just realized something, i think the reason your size may not be keeping up is that you do pretty low volume and only do one or two movements per muscle group.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 27, 2007, 07:19:32 AM
Wicked is a brutally strong dude that's for sure, i just looked at your logs and just realized something, i think the reason your size may not be keeping up is that you do pretty low volume and only do one or two movements per muscle group.

What do you mean? On smaller muscle groups yes but the larger ones? I do 3-4 sets or sometimes more of a handful of exercises to make sure I've hit the muscles from as many angles as possible as hard as possible. As often as I train you don't think upping the volume would lead to over training? My days I fail out on the last exercise and that's why I stop. I just can't go any harder. I could drop the weights and move up the reps though. I feel like keeping the reps between 8-15 on the high end with a single few rep set for each would be a good way to maximize my efforts for both strength AND size. I am open for suggestions though man that's why this is here.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 27, 2007, 07:21:04 AM
What do you mean? On smaller muscle groups yes but the larger ones? I do 3-4 sets or sometimes more of a handful of exercises to make sure I've hit the muscles from as many angles as possible as hard as possible. As often as I train you don't think upping the volume would lead to over training? My days I fail out on the last exercise and that's why I stop. I just can't go any harder. I could drop the weights and move up the reps though. I feel like keeping the reps between 8-15 on the high end with a single few rep set for each would be a good way to maximize my efforts for both strength AND size. I am open for suggestions though man that's why this is here.
now that you mention it i'm wrong actually, i just went back over it and it does look like you do a decent amount, my bad.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 27, 2007, 07:58:56 AM
now that you mention it i'm wrong actually, i just went back over it and it does look like you do a decent amount, my bad.

I work to the point that I start to feel the effect of overtraining adn oncoming injury and adjust for it so I still get alot of work but not enough to blow me away. Make sense?  You're right about your previous statement though when it coems to smaller muscle groups. I don't work them too hard because of all the heavier compound work I do.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 27, 2007, 01:53:54 PM
SQUATS! which is all I did today...for a few reasons..


135x15x1
315x10x1
405x10x1
465x6x1
365x15x1
315x20x1

and then my bicep started KILLING me out of no where...not sure why. I sat down for a good 10 minutes and it wouldn't go away so I packed my shit and left. I've iced it down and it feels fine now. I wonder what made it start hurting? Either way. Next week the bi's get zero work. I knwo they're getting bombed on my back day HARD lately. Also, I dind't eat anything but breakfast and half a sandwich at lunch because today was so fucking busy. I got really woozy at the 6th rep of 465 and got rid of it. I wanted to keep squatting..so much for another shitty leg day.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 27, 2007, 03:02:46 PM
SQUATS! which is all I did today...for a few reasons..


135x15x1
315x10x1
405x10x1
465x6x1
365x15x1
315x20x1

and then my bicep started KILLING me out of no where...not sure why. I sat down for a good 10 minutes and it wouldn't go away so I packed my shit and left. I've iced it down and it feels fine now. I wonder what made it start hurting? Either way. Next week the bi's get zero work. I knwo they're getting bombed on my back day HARD lately. Also, I dind't eat anything but breakfast and half a sandwich at lunch because today was so fucking busy. I got really woozy at the 6th rep of 465 and got rid of it. I wanted to keep squatting..so much for another shitty leg day.
dude i hear you on the bicep pain when squatting also my fuccking wrists kill me when i squat, my right knee was absolutely killing me from my first warm up set with 135 today on squats so i just sucked it up and took a little more rest between sets and did almost as much as i always do, usually i go to 5 plates for 6-7 but cut it at 455 for 6 today, it's those damn hacks i've been doing lately, i'm gonna have to drop them again and i don't want to.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 27, 2007, 07:02:17 PM
dude i hear you on the bicep pain when squatting also my fuccking wrists kill me when i squat, my right knee was absolutely killing me from my first warm up set with 135 today on squats so i just sucked it up and took a little more rest between sets and did almost as much as i always do, usually i go to 5 plates for 6-7 but cut it at 455 for 6 today, it's those damn hacks i've been doing lately, i'm gonna have to drop them again and i don't want to.

Dude it sucks. It started hurting on my heaviest set so I started to drop the weight and on the final set it started singing and that's when I called it a day. Why have hacks been kicking your ass?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 28, 2007, 04:56:54 AM
Dude it sucks. It started hurting on my heaviest set so I started to drop the weight and on the final set it started singing and that's when I called it a day. Why have hacks been kicking your ass?
must be something about the foot placement or positioning that fucks with me right knee but every single time i try to add them back in my right knee hurts like a motherfuccker, i can do squats and leg presses all day and i don't get any pain so i'm gonna stick with those, it sucks because i love hacks but i want to keep doing this shit for a long time, oh well i ain't 22 anymore that's for sure. ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 28, 2007, 05:15:58 AM
must be something about the foot placement or positioning that fucks with me right knee but every single time i try to add them back in my right knee hurts like a motherfuccker, i can do squats and leg presses all day and i don't get any pain so i'm gonna stick with those, it sucks because i love hacks but i want to keep doing this shit for a long time, oh well i ain't 22 anymore that's for sure. ;D

You've got longer legs workin on that tiny ass platform don't you. That sounds like MY hack bitch. Feels like my quad is going to tear itself out of my knee cap at the bottom and feels pulled a day or so after! sucks a but I'm damn sure not going to use that vertical hack squat thing. Looks like the only thing it works is your "imma sit down and take a shit" muscles.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 28, 2007, 05:31:58 AM
You've got longer legs workin on that tiny ass platform don't you. That sounds like MY hack bitch. Feels like my quad is going to tear itself out of my knee cap at the bottom and feels pulled a day or so after! sucks a but I'm damn sure not going to use that vertical hack squat thing. Looks like the only thing it works is your "imma sit down and take a shit" muscles.
hahahahaha, the weird thing is my sweep is pretty good along with my teardrop and my legs are actually normal length for a guy 5'11"-6'0" but we've got one of those Flex hacks with the small platform and you've gotta put your feet all the way at the top of the damn thing with your toes practically coming off the thing.


Title: Re: The WICKED truth about my training
Post by: pumpster on June 28, 2007, 05:42:48 AM
hahahahaha, the weird thing is my sweep is pretty good along with my teardrop and my legs are actually normal length for a guy 5'11"-6'0" but we've got one of those Flex hacks with the small platform and you've gotta put your feet all the way at the top of the damn thing with your toes practically coming off the thing.

Good example of poor design; anyone actually familiar with the exercise would know to make the platform much bigger to allow different angles of knee flexion. Some machines also allow the angle the rails are on to be adjusted.

Best squat alternative is box or bench squats. Better for size IMO, less harsh on the knees and safer, can sit back down if failure's reached, until someone helps.

Best knee warmup: 3-5 minutes with moderate resistance on a stationary bike, stairmaster or elliptical, then light sets.


Title: Re: The WICKED truth about my training
Post by: pumpster on June 28, 2007, 06:02:38 AM
As far as volume it looks like you're doing about two sets per exercise after warmup, using a couple of similar exercises to up the total volume. Effective if you're using serious intensity.

If you want to try something else with more volume, up it to 3-4 hard sets per exercise with or without cutting back the number of exercises. If you keep the same number of exercises and do that you'd have to reduce the intensity on some of the sets by going only to positive failure on some and farther on others. The advantage with more sets is getting the blood in there for a longer period of time and just a longer period of working the muscle. Not saying it's better, just something else to try, then compare the effect. The muscles feel slightly different after when doing shorter workouts vs. a little longer with more sets.

Or try volume training, either 8 x 8 for just one exercise per muscle, or 6 x 6. Try a minute rest between sets, then later try 45 or 30. The first few sets you'll stop before failure, then in later sets won't be able to get the full number of reps.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 28, 2007, 06:51:38 AM
hahahahaha, the weird thing is my sweep is pretty good along with my teardrop and my legs are actually normal length for a guy 5'11"-6'0" but we've got one of those Flex hacks with the small platform and you've gotta put your feet all the way at the top of the damn thing with your toes practically coming off the thing.

That's what we have. I've got this weird tear drop thing going on when i sit down, looks like i've got two knees HAHA! it gets looks. We have the flex fitness one as well. I'm sticking to mainly free weights now and get away from machine assisted anything to try and get some good overall thickness.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 28, 2007, 11:10:49 AM
Good example of poor design; anyone actually familiar with the exercise would know to make the platform much bigger to allow different angles of knee flexion. Some machines also allow the angle the rails are on to be adjusted.

Best squat alternative is box or bench squats. Better for size IMO, less harsh on the knees and safer, can sit back down if failure's reached, until someone helps.

Best knee warmup: 3-5 minutes with moderate resistance on a stationary bike, stairmaster or elliptical, then light sets.
all very good suggestions as usual Pump.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 28, 2007, 03:18:39 PM
SHOULDERS!

barbell military press: (think you're a badass? do a military press off the smiht machine. I'm usually in the mid to high 200's!! lol ya'll will love this...)

135x12x1
185x5x1
165x10x1
135x12x1

my shoulders were CRYING. I found a new exercise. Fuck the smith.

upright rows:

135x12x1
185x10x1
165x12x1
175x12x1
 
by now my delts were done..

rear delt flyes: unilaterally...

160x10x1 super slow
160x10x1 fast
160x10 super slow
160x10x1 fast
235x4x1

TRAPS!

my traps and I had a little come to jesus meeting today in the gym!!!


barbell shrugs:

135x15x1 super slow
315x10x1
500x15x1
600x12x1 HOLY FUCK!
500x15x1
500x15x1

dumbbell speed shrugs:
both sets as fast as possible.

125lbsx50x1
125lbsx60x1


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 28, 2007, 03:28:25 PM
hahahaha, exactly Wicked, still that's pretty good weight, barbell militaries is the only way to go, i've got shoulders tomorrow you've got me fired up.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 28, 2007, 03:37:28 PM
hahahaha, exactly Wicked, still that's pretty good weight, barbell militaries is the only way to go, i've got shoulders tomorrow you've got me fired up.

Dude why lie about hte numbers..you're only kidding yourself LMAO! I was laughing my ass off at the end of the 185lb set! HAHAHA! Muscle memory is a good thing though. I think I can play catch up in this exercise fairly quickly. Pissed me off though that I can upright row more than I can fucking press. Sad huh? I have thick LOWER side and front delts but they dont' have that full all around cannonball look.

NOW I KNOW WHY!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 28, 2007, 03:42:47 PM
Dude why lie about hte numbers..you're only kidding yourself LMAO! I was laughing my ass off at the end of the 185lb set! HAHAHA! Muscle memory is a good thing though. I think I can play catch up in this exercise fairly quickly. Pissed me off though that I can upright row more than I can fucking press. Sad huh? I have thick LOWER side and front delts but they dont' have that full all around cannonball look.

NOW I KNOW WHY!

i've never understood why guys lie about the weights they handle, i've been training for literally years and i'm currently barbell military pressing 225 for 5 absolutely nothing for as long as i've been training but hey what can you do? the weight you use on uprights would kill me as i never do those, my current shoulder training is barbell militaries, db side laterals and barbell shrugs, you are one strong motherfuccker on everything you do, stronger than me that's for sure.


Title: Re: The WICKED truth about my training
Post by: Honour on June 29, 2007, 01:18:07 AM
SHOULDERS!

barbell military press: (think you're a badass? do a military press off the smiht machine. I'm usually in the mid to high 200's!! lol ya'll will love this...)

135x12x1
185x5x1
165x10x1
135x12x1

my shoulders were CRYING. I found a new exercise. Fuck the smith.

LOL yeah you will be killing it in no time mate 8). Stabilisers probably need to kick in to keep it all steady :)


Title: Re: The WICKED truth about my training
Post by: Cap on June 29, 2007, 07:36:08 AM
Great lifts man.  I can't wait to be hitting those someday.  Great log on here.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on June 29, 2007, 08:06:42 AM
Great lifts man.  I can't wait to be hitting those someday.  Great log on here.
Wicked is a monster that's for sure.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on June 29, 2007, 08:51:05 AM
Wicked is a monster that's for sure.

I give the chemicals the credit atm. We'll see if they're close to this once I come off.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 02:13:59 PM
CHEST!

cable flyes:

45lbs per sidex50x1 to really stretch and flush blood into my chest and warm up my shoulders.

flat bench:

135x15x1
225x10x1
315x12x1
405x2x1
315x13x1

okay I was bitching about not being able to hit 315 for more reps or 405 for more reps and when I was done I realized that I had thrown in a set of 225 ridiculously slow reps before my heavier sets. My first two sets were 5 seconds up, long pause at the bottom, 5 seconds to the top. I was doing this to help my lower end drive and get a great stretch at the bottom to prevent tears. I get so into my sets and into the zone that I forgot all about this shit til I just got home.

DUMBBELL FLAT BENCH FLYES: oh how I missed THESE!

60lbsx12x1
60lbsx12x1
80lbsx9x1
80lbsx8x1 

Incline dumbbell incline bench and fly super combo:

50lbsx20x1 incline bench supersetted with 50lbsx20x1 incline flyes.  The way I did it was I'd press the weight up, do a fly, and bring it back up and start all over for one rep. THIS WAS BRUTAL! My chest looked fucking BEAUTIFUL in the mirror.

TRICEPS!!!

underhanded tricep pressdowns:
140lbsx15x1

supersetted with...

overhanded tricep press downs:
140lbsx15x1

hammer grip tricep pressdowns: unilaterally...

70lbsx10x1
70lbsx10x1 SUPER SLOW!

nautilus seated nitro pressdowns:  DADDY LIKES! This is a new machine in the gym and wanted to try it. I HAVE NEVER FELT MY TRICEPS SO WELL DURING ANY EXERCISE! THIS IS A MUST HAVE! Just like any other new piece of equipment, I slowly pyramid up to see how much weight I can handle on it instead of diving in and risking injury.

140lbsx15x1
200lbsx15x1
255lbsx15x1 FINALLY it got hard. I LIKE THIS THING!



I've recently acquired the mentality that unless it's hurting, you're not building muscle. When you start to want to quit, it's time to kick it into gear and really push it hard. I did that today in all my exercises and am feeling GREAT!!! AND on a side note, when doing the flyes I wanted to see if I can curl the dumbbells. I did a set of 3 with 80lbs just for kicks and got it easily. Which brings me to a new questions.


SHOULD I WORK SHOULDERS ON MY CHEST DAY AND TRAPS ON MY BAKC DAYS AND HAVE A DAY SOLELY FOR ARMS? If my arms aren't tired from the back or chest work, they can get hit HARDER on their own days and can get supersetted with together to really blow them up. I'm thinking after this week, it'll be something to try.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 01, 2007, 03:19:03 PM
i do chest by itself because i'm trying to improve my bench and chest in general, i do chest by itself on Tuesday and do shoulders and triceps on Friday, i do traps with shoulders, awesome strength BTW Wicked, i love flat db flyes as well.


Title: Re: The WICKED truth about my training
Post by: Honour on July 01, 2007, 03:43:55 PM

nautilus seated nitro pressdowns:  DADDY LIKES! This is a new machine in the gym and wanted to try it. I HAVE NEVER FELT MY TRICEPS SO WELL DURING ANY EXERCISE! THIS IS A MUST HAVE! Just like any other new piece of equipment, I slowly pyramid up to see how much weight I can handle on it instead of diving in and risking injury.

140lbsx15x1
200lbsx15x1
255lbsx15x1 FINALLY it got hard. I LIKE THIS THING!


Dude what does it look like, I'm trying to picture it but not sure where to start. Aint it great when ya find a new peice that you like though, its like ya don't want to get off it ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 04:30:34 PM
i do chest by itself because i'm trying to improve my bench and chest in general, i do chest by itself on Tuesday and do shoulders and triceps on Friday, i do traps with shoulders, awesome strength BTW Wicked, i love flat db flyes as well.

DUDE machine flyes hurt my shoulders and cable flyes just don't feel like they do much. Dumbbell flyes is where it's at and MAN they feel great. Won't be long til I'm back up to the 100lb dumbbells again for my heaviest sets. I'm doing more and more free weight movements to really give me that HARD look.  So you do chest alone? and triceps with shoulders? THAT could be a good idea too!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 04:32:44 PM
Dude what does it look like, I'm trying to picture it but not sure where to start. Aint it great when ya find a new peice that you like though, its like ya don't want to get off it ;D.

LOL it looks like some weird kinda carnival ride kinda shit. seat leans WAY forward like it's trying to dump you out of it and you have handles on each side and press straight down. I felt it ALL in my tri's better than the plate loaded hammer strength machine. I know my chest did some of the work but my tri's were burning! I hear ya. Man I love getting into new equipment that WORKS!! I try to keep an open mind when looking for new exercises but our gym has been known to invest in some stupid shit before.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 04:43:10 PM
(http://a766.ac-images.myspacecdn.com/images01/90/m_f55e41e334071302b912d32e9c8daa4d.jpg)



here's the front shot I said I'd get. I've started cutting out the carbs yesterday and am going to try to float around in the 240's while cutting down to hopefully 10-12% Right now I'm at 17% and need to start cutting back. I'm 248..only 2 away from my 250 goal but DAMN! Not liking the gut and the softness.


Title: Re: The WICKED truth about my training
Post by: Honour on July 01, 2007, 05:44:32 PM
Power traps there man, good stuff  8).


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 01, 2007, 05:58:41 PM
sounds like more of a seated dip machine, one thing i love to do on those is get a board of wood and place it across the handles of the dip machine and do pressdowns like that, i seem to feel those a lot in my triceps.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 01, 2007, 06:01:26 PM
DUDE machine flyes hurt my shoulders and cable flyes just don't feel like they do much. Dumbbell flyes is where it's at and MAN they feel great. Won't be long til I'm back up to the 100lb dumbbells again for my heaviest sets. I'm doing more and more free weight movements to really give me that HARD look.  So you do chest alone? and triceps with shoulders? THAT could be a good idea too!
yeah what i've been doing is flat bench press, incline db press, flat db flyes and weighted dips on Tuesday and either bb or db shoulder press, side laterals, bb shrugs for delts and close grip bench, lying extensions and pushdowns for tri's on Friday, works well, it's just enough time between bodyparts to recover for me.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 06:45:31 PM
yeah what i've been doing is flat bench press, incline db press, flat db flyes and weighted dips on Tuesday and either bb or db shoulder press, side laterals, bb shrugs for delts and close grip bench, lying extensions and pushdowns for tri's on Friday, works well, it's just enough time between bodyparts to recover for me.
'

I had to reread that. I thought it read like you were doing shoulders with your chest THAT hard. Then I realized you said you did it friday with your tri's. Sounds like you've got one helluva split! What's your week looking like?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 01, 2007, 06:47:43 PM
'

I had to reread that. I thought it read like you were doing shoulders with your chest THAT hard. Then I realized you said you did it friday with your tri's. Sounds like you've got one helluva split! What's your week looking like?
Chest by itself on Tuesday, Legs by themselves on Wednesday, Back by itself on Thursday, Shoulders and Triceps on Friday, Biceps and calves on Sunday, Saturday and Monday are rest days.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 01, 2007, 06:53:01 PM
Chest by itself on Tuesday, Legs by themselves on Wednesday, Back by itself on Thursday, Shoulders and Triceps on Friday, Biceps and calves on Sunday, Saturday and Monday are rest days.

What made you go it that way? Because of what days you did certain body parts and still give them enough rest?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 01, 2007, 06:55:39 PM
What made you go it that way? Because of what days you did certain body parts and still give them enough rest?
yeah pretty much, hitting back the day after legs is a a little tough but it's not as bad since i'm doing barbell rows instead of deadlifts, if i was pulling deads off the floor i'd have to do it different.


Title: Re: The WICKED truth about my training
Post by: Honour on July 01, 2007, 08:04:37 PM
yeah pretty much, hitting back the day after legs is a a little tough but it's not as bad since i'm doing barbell rows instead of deadlifts, if i was pulling deads off the floor i'd have to do it different.
Very true Squad. Deads are the only real hardcore exercises that I actually stay away from as i had a lower back injury from football a few years back and I'm paranoid about redoing it. But you are right you can't really do deads anywhere around a leg day as you just don't get the rest imo 8)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 02, 2007, 01:55:51 PM
BACK!

bent over barbell rows:

135x15x1
315x15x1
405x9x1
405x8x1

t-bar rows: haven't done these in awhile...

5platesx12x1
7platesx5x1 hard to control and work properly so I dropped the weight..these are nothing like the machine t-bar station version. I like these better.
6platesx12x1
6platesx12x1
5platesx12x1

one arm dumbbell rows:

125x12x1
125x12x1
125x12x1

wide grip super slow lat pulldowns:
135x12x1
135x10x1

no biceps today... after all that they were so bloated with blood and pumped that I didn't want to do any work for them AND I told myself last bicep day that I'd skip the next one to prevent aggrevation like last time durin squat day after back day. Might not look like a big day but, my back and bi's are destroyed. I LOVE free weight movements.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 02, 2007, 02:01:45 PM
sure looks like a lot to me, 13 work sets is a good workout with the weights you used, good stuff.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 03, 2007, 05:08:51 PM
LEGS!

squats:

135x15x1
315x10x1
405x12x1
500x3x1
500x3x1
500x5x1
EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ;D...best part about it. I didn't struggle with it once!!!!
405x9x1

hack squats:
2platesx15x1
6platesx15x1
6platesx15x1
10platesx8x1

deads:  I think I blew my load on the squats today...
135x15x1
315x10x1
500x4x1
550x4x1
405x10x1


After that I'd had enough. Was a GREAT day. I've only been squatting for 3 months now and my first goal was 315, then 405, then 405 for 10, then 500. I bombed the first time, thought about how it felt to miss it and got beyond pissed off at myself. I think that helped this time. ;D


Title: Re: The WICKED truth about my training
Post by: Honour on July 03, 2007, 11:08:34 PM

500x5x1[/b] EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ;D...best part about it. I didn't struggle with it once!!!!


Very nice mate, Awsum stuff 8)!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 04, 2007, 05:43:23 AM
Very nice mate, Awsum stuff 8)!!!

Hopefully it's not like the first time I was benching 405 and did it for 5 and 6 reps for a few sets and the next couple of times couldn't hit it for more than a double or a triple. Best part though, is that I got it.! And it feels GREAT to walk 10 plates out!  ;D


Title: Re: The WICKED truth about my training
Post by: Cap on July 04, 2007, 07:41:30 AM
LEGS!

squats:

135x15x1
315x10x1
405x12x1
500x3x1
500x3x1
500x5x1
EARNED MY STRIPES TODAY MOTHER FUCKER! ONE BIG ASS RED ONE RIGHT AROSS MY TRAPS!  ;D...best part about it. I didn't struggle with it once!!!!
405x9x1

hack squats:
2platesx15x1
6platesx15x1
6platesx15x1
10platesx8x1

deads:  I think I blew my load on the squats today...
135x15x1
315x10x1
500x4x1
550x4x1
405x10x1


After that I'd had enough. Was a GREAT day. I've only been squatting for 3 months now and my first goal was 315, then 405, then 405 for 10, then 500. I bombed the first time, thought about how it felt to miss it and got beyond pissed off at myself. I think that helped this time. ;D
Good weights man.  I can't weight until my squats go up again.  Good job man.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 04, 2007, 07:59:39 AM
Good weights man.  I can't weight until my squats go up again.  Good job man.

Squatting is addicting as hell and makes my whole body hump it hard! There are some days that I just want to squat for my leg days but I try to mix it up. If you keep pushing and working hard it'll come in no time. Set small goals to reach a big one and it'll come easy if you're hungry for bro! With those legs of yours, should be no problem buddy.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 04, 2007, 12:02:42 PM
Squatting is addicting as hell and makes my whole body hump it hard! There are some days that I just want to squat for my leg days but I try to mix it up. If you keep pushing and working hard it'll come in no time. Set small goals to reach a big one and it'll come easy if you're hungry for bro! With those legs of yours, should be no problem buddy.
crazy thing about squatting is that as you get into it the more you want to do, the more heavy sets i do the more i want to do.


Title: Re: The WICKED truth about my training
Post by: Cap on July 04, 2007, 05:00:38 PM
Yea, and the more I squat the more I'll grow so we'll see what happens.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 05, 2007, 09:00:20 AM
SHOULDERS!


dumbbell upright rows:

45'sx15x1 warmup
60'sx10x1
90'sx10x1
100'sx8x1  WATCH YOUR DICK! I PINCHED THE SHIT OUTTA MY TIP DOING THESE ON THE LAST FUCKING REP!  >:( >:(

seated plate loaded military press
180x15x1
360x10x1
360x8x1
275x10x1

dumbbell side lateral raises:

45lbsx10x1
45lbsx10x1
55lbsx10x1

cable side laterals:
30lbsx12x1
50lbsx10x1

TRAPS

barbell shrugs:

135x15x1
315x10x1
500x20x1
500x20x1
500x15x1

dumbbell speed shrugs:


125'sx50x1
125'sx50x1


Title: Re: The WICKED truth about my training
Post by: trab on July 05, 2007, 09:50:31 AM
Watch yur Dick! ;D
Two 100lb Hex Bells could REALLY do some dammage, Huh :'( :-\ :-X :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 05, 2007, 12:31:34 PM
Watch yur Dick! ;D
Two 100lb Hex Bells could REALLY do some dammage, Huh :'( :-\ :-X :o
Only a tiny purple spot. THANK GOD! HAHAHA...god DAMN just thinking about it makes it hurt.


Title: Re: The WICKED truth about my training
Post by: trab on July 05, 2007, 12:35:05 PM
Only a tiny purple spot. THANK GOD! HAHAHA...god DAMN just thinking about it makes it hurt.

100# Hex Bells...Clack...Clack... OWwwww..Shieittt...!!! :'(
Then drop them on your toe!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 05, 2007, 12:41:41 PM
100# Hex Bells...Clack...Clack... OWwwww..Shieittt...!!! :'(
Then drop them on your toe!

I almost did that. I tap'd em and screamed "FUCK!!!"  and started to drop them and almost did it on my damn feet so I tossed them to the side. I was the only one in the free weights at the time so no I wasn't endangering anyone and frankly and that time I didn't care. Now I'll lean forward more next time!  ;D I think that rubber coating is more for the dumbbell's sake than my own.


Title: Re: The WICKED truth about my training
Post by: trab on July 05, 2007, 12:57:28 PM
Maybee thats why Yates allways leant forward w/ them heavy DB shrug/ rows he did?

Bench? I train at home mostly. I NEVER cap the BB ends.
One day I got caught at the bottom. I dumped 'em all off one side...Clang..Clang..Cra sh..Smash & the bar whips the other way and repeats.
But - better N Dead! ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 05, 2007, 01:10:45 PM
Maybee thats why Yates allways leant forward w/ them heavy DB shrug/ rows he did?

Bench? I train at home mostly. I NEVER cap the BB ends.
One day I got caught at the bottom. I dumped 'em all off one side...Clang..Clang..Cra sh..Smash & the bar whips the other way and repeats.
But - better N Dead! ;)
HAHA COULD BE! I sure changed my tune up in about half a second! Everyone says STAND UP STRAIGHT YADDA YADDA! Apparenlty all men aren't created equal. ;D I like the dumbbells much better than the barbell uprights btw! FEELS SO MUCH SMOOTHER WITH LESS WRIST PAIN!


Title: Re: The WICKED truth about my training
Post by: trab on July 05, 2007, 01:20:52 PM
HAHA COULD BE! I sure changed my tune up in about half a second! Everyone says STAND UP STRAIGHT YADDA YADDA! Apparenlty all men aren't created equal. ;D I like the dumbbells much better than the barbell uprights btw! FEELS SO MUCH SMOOTHER WITH LESS WRIST PAIN!

Ever use chains? Resistance > as more chain comes up off the ground. Right where you get strongest, where the DB is
easy to hold.
Good w/ upright rows, shoulder rotation.. clip them onto a single handle from the pulldown Mach. Good to PreHab the
shoulder joints w/  rotation moves.
 
Those shrugs like Yates did are a good movemnt too.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 06, 2007, 01:33:14 PM
This is why arms are now getting their own day and I'm changing my split up. Notice the jump in numbers from the other days now that they've had rest and can work solely on their own....

BICEPS!!

dumbbell hammer curls:

60lbsx10x1
80lbsx5x1
80lbsx5x1

dumbbell preacher curls:

70lbsx10x1
85lbsx8x1

dumbbell concentration curls:

30lbsx20x1
40lbsx10x1 HUGE DIFFERENCE IN EASE OF MOVEMENT!


TRICEPS!!

closed grip bench press: with a 2 second pause at the bottom and exploding up. No super fast continuous motion. I wanted to go for power and low in pressing...

135x15x1
315x8x1
315x8x1

lying skull crushers:  this is the fucker that messes with my elbow the most so I go up and down til I start to feel it and don't go past that point to aggrevate it

135x8x1
135x8x1

seated nautilus nitro angled pressdowns: that new machine I was raving about...

245x20x1
245x20x1
245x20x1 super face for massive pump.

FOREARMS!

behind the back barbell wrist curls:

135x15x1
225x10x1
225x7x1
185x12x1

supersetted with

dumbbell wrist curls:

65lbsx12x1
65lbsx12x1
65lbsx12x1


Arms taped out pumped at 18 and 3/4" on the right and 18" on the left! Finally looking like I lift some weights...at least til they deflate.  ;D


Title: Re: The WICKED truth about my training
Post by: trab on July 06, 2007, 01:41:03 PM
Ever try Board press on the Bench or CG bench?
Screw/ nail 3-5 pieces of 2"x12" planks (about foot long pieces)  Place on chest...
Lower, and touch, pause and Heave!
The high ones, 4-5 board thick w/  shoulder wide grip work the hell out of Tris.
Build a killer lockout in the bench too.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 06, 2007, 01:47:59 PM
Ever try Board press on the Bench or CG bench?
Screw/ nail 3-5 pieces of 2"x12" planks (about foot long pieces)  Place on chest...
Lower, and touch, pause and Heave!
The high ones, 4-5 board thick w/  shoulder wide grip work the hell out of Tris.
Build a killer lockout in the bench too.

I LIKE THAT IDEA MAN! I'm going to have to give it a try! I was thinking of doing pin presses but this sounds just as good! Sad shit is. I can pin press 455 for a triple coming 1/2 way down through the movement. Ask me to get a bench on that with a pause and I'll tell you to go fuck yourself lol. I like the board idea though. Getting some will help overall with all my training!


Dude why aren't you hosting your own workout log? You always have good advice just like pump, squat, jpm...why you guys don't have logs baffles me. I'd love to see what kinda workouts you guys  go through and get some new ideas!


Title: Re: The WICKED truth about my training
Post by: trab on July 06, 2007, 02:58:05 PM
I can ony bench. My low back is shot! L4 &L5 GONE.
Had to quit even leg press a yr ago. If I'd seen ALL my MRI's I'd of quit 2yrs ago!
Asshole DR didnt show me the worst ones, because hes against using Narcotic, and
that was the recomendation of Ortho surgon and 2 chronic Pain Drs.
As you can guess, I hate Drs! With some work I'll bench 4 a side at 175lbs. BW in a shirt.
I aint big, even gas dont do all that much. At this point, I dont want extra Body weight,
It just F's with my spine more. No big deal. I cant complaine about life.
YOu one big strong Mutha Bud!  Knock together some boards, great trick.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 08, 2007, 08:47:38 PM
CHEST!

flat bench: suck ass day...

135x15x1
315x10x1 SUPER SLOW WITH 2 SECOND PAUSE AT THE BOTTOM
405x2x1
405x0x1 I'm thinking the super slow shit taxes the hell outta me
315x10x1
365x4x1

I just benched how I felt like today. Didn't really have a set plan.

seated plate loaded chest press:

275x15x1
360x8x1
410x6x1 Not bad. Made progress in this exercise! 50lbs heavier than my heaviest set on it.

dumbbell flyes:

60lb db's x12x1
80lb db's x10x1
100lb db's x10x1  All muscle memory baby! Glad to be back in the triple digits!

SHOULDERS!

dumbbell upright rows:

60lb db's x12x1
85lb db's x10x1

seated plate loaded shoulder press WIDE GRIP: instead of the usual log grip for the side delts...

180lbsx15x1 super slow
225lbsx10x1

behind the back cable side laterals:

40lbsx10x1
40lbsx10x1


New split started...hopefully my shoulders can handle it. Only 6 total sets after heavy chest work. Shouldn't be too bad.





Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 09, 2007, 08:03:05 AM
new MOST MUSCULAR!

look all i have is a phone cam..but i cut out carbs a last week save a few and i'm already leaning out a little! (http://a717.ac-images.myspacecdn.com/images01/93/l_f38ab2fa0df312057a7d1b9cda3d0f14.jpg)


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 09, 2007, 08:05:02 AM
looking good Wicked.


Title: Re: The WICKED truth about my training
Post by: trab on July 09, 2007, 09:33:41 AM
Tprop, stan, var,primo, eca & as little cardio as it takes. Dont sacrifice much beef..
I cringe when guys piss away to much hard to put on muscle.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 09, 2007, 09:43:21 AM
Tprop, stan, var,primo, eca & as little cardio as it takes. Dont sacrifice much beef..
I cringe when guys piss away to much hard to put on muscle.

I'm scared to come off for that reason...


Title: Re: The WICKED truth about my training
Post by: trab on July 09, 2007, 09:52:03 AM
I'm scared to come off for that reason...

Dude, you will LOOK BIGGER with a little less water, even though your smaller!
Did you see L2H's precontest & up to contest pics? I'd swear by his pics he's heavier at 10-15lbs LESS BW!

Dude, you big, no need worry  'bout dropin a little water for a spell to see what ya got there?
You can eat and drink 10-20lb back on at will at your size.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 09, 2007, 01:37:26 PM
BACK!!!

t-bar rows

4platesx12x1
6platesx10x1
7platesx8x1

bent over barbell rows

135x15x1
315x10x1
405x8x1
425x5x1 more like 4 and a dead lift but it felt good.

hammer strength high rows

4 platesx12x1
4 platesx12x1
4 and a 1/4 platesx5x1

pull overs

360x10x1
360x8x1  didn't feel shit in my lats so i moved on

seated cable rows

225x12x1
225x12x1

TRAPS!!

just barbell shrugs today

135x15x1
315x10x1
500x20x1
600x8x1
600x6x1
405x30x1
405x30x1

fuck the dumbbells..theyr'e just not heavy enough.  :(


Title: Re: The WICKED truth about my training
Post by: Honour on July 09, 2007, 04:37:33 PM
Looking great in that pic Wicked, fantasitc arms and big traps :o. Well done mate :D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 11, 2007, 07:57:29 PM
LEGS!


squats:

135x15x1
315x10x1
415x10x1
415x15x1
415x12x1
315x25x1

wasn't feeling the heavy shit and wasn't able to drive it home for my goal of 20 reps of 405 but. I did do 4 sets with it for reps AND hit 5 more than my best with 315. Just didn't feel very into it today.

leg press:  I said i'd never do it again but my buddy was doing them and wanted a spot..

12platesx20x1
18platesx20x1
20platesx20x1

I still remember why i hate this machine. I left after all that. My hips started to bother me. I know it's from the leg press. Talk about a half ass leg day.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 12, 2007, 02:14:35 PM
arms!!!!


biceps

dumbbell hammer curls:

60lbsx10x1
80lbsx5x1
70lbsx8x1

seated alternating dumbbell curls:

70lbsx10x1
70lbsx6x1
60lbsx10x1

reverse grip barbell curls:

110x10x1
110x10x1

triceps:

closed grip bench presses:

135x10x1
315x8x1
365x3x1  wrist KILLED me. I REALLY need some wraps! paused at the bottom. I feel like it really builds that explosive pushing power!

straight bar press downs:

whole stackx12x1
whole stackx12x1
whole stackx12x1
underhanded grip- whole stackx10x1 HARD! I think i need to do them ALL underhanded.

nautilus nitro press downs: okay i'm NOT REALLY sure if I shoudl keep doing these because it's fucking ridiculous how easy it is BUT, I really feel it in my tris..kinda undecided. Feels good..needs more weight on it...

255x20x1 super slow
255x20x1 super slow
255x30x1 speed reps

no forearm work. The bi's gave them enough today.




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 14, 2007, 06:55:11 PM
chest!

25* incline press

135x15x1
315x10x1
405x2x1
405x1x1
325x10x1

flat bench dumbbell flys


65lb dbsx12x1
90lb dbsx10x1
90lb dbsx10x1

seated bench press machine:

whole stack x10x1
whole stack x8x1

DELTS

low cable side raises:

50lbsx10x1
50lbsx10x1

high cable rear delt flys:

60lbsx10x1
60lbsx10x1

dumbell upright rows

75lb dbsx10x1
75lb dbsx10x1

these are so much harder after doing chest work..


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 14, 2007, 07:08:44 PM
good stuff, how did you get a 25 degree barbell bench? did you put an adjustable bench in the power rack?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 14, 2007, 08:30:59 PM
good stuff, how did you get a 25 degree barbell bench? did you put an adjustable bench in the power rack?

YEP! any more incline and it's all shoulder pressure...I don't like the way it feels. 25* gives me a ridiculous stretch I feel a great deal across the top of my chest that needs some work.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 15, 2007, 06:48:06 AM
YEP! any more incline and it's all shoulder pressure...I don't like the way it feels. 25* gives me a ridiculous stretch I feel a great deal across the top of my chest that needs some work.
i hear you man, i wish equipment makers wold make more barbell benches with that type of angle instead of the typical 40-45 degrees, i used to sometimes do db presses with the end of the free standing flat bench propped up on a couple of 45 pound plates.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 16, 2007, 04:25:17 AM
I had state archery champs yesterday all day so, no gym actioned happened what so over. The sun and lack of eating during this all day affair turned me away from doing my back and traps so I skipped the gym. If I'm not able to give 100%, then there's no reason to waste my time. Today however is going to be a different story! I've dropped alot of carbs out of my system and have started to deflate a little bit. One day I'm going to pork out and just eat carbs til I puke but for the next few days, I'm still going to be low low low carb. I'm doing this while on to see what sort of mass I've got without sacrificing alot of muscle. I think my strength is high enough now taht even if I lost alot of weight, I'd still be able to handle heavier poundages. Not as much as I am NOW but close to it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 16, 2007, 02:22:52 PM
BACK!  tried two new exercises today that I found out I really liked and hit my back in a way my previous exercises don't so I'm rotating them in to see how they do for awhile.

narrow grip lat pull downs: new

180x15x1 warmup
250x10x1
250x8x1  HARD! alot harder than I thought it would be. Felt great in my middle back.
225x10x1

bent over barbell rows:

135x15x1
315x12x1
365x10x1
325x10x1

nautilus high pulls: unilaterally

4 platesx8x1
4 platesx8x1
4 and a 25lb plate x6x1
3 platesx19x1 and 3 platesx18x1 on the left side...

that pretty much gave me the sickest feeling in my back EVER

wide grip seated cable rows: NEW!!

super strict... 180x12x1
180x12x1
225x10x1

these felt fantastic!!!

lat machine cable pull overs:

50lbsx20x1
100lbsx15x1
100lbsx10x1

wow i didn't realize how much i did for my back...it looks SICK in the mirror and this low carb shit is REALLY kicking my ass. :(  I'm trying to approach each day with the usual sets and reps but hit one set of low reps HEAVY and one set of high reps light each exercise to really hit it as best as I can. FEELS good..hopefully I'll see some benefit.

TRAPS!!

wide grip barbell shrugs:  just wanted to try and see how it felt..MUCH BETTER THAN STANDARD SHOULDER WIDTH SHRUGS!

135X15X1
315X10X1
500X15X1
500X15X1
550X10X1
550X6X1

FEELS alot better in my traps but the reps fell..i'm sure due to fatigue, new grip, and carb free. AND my vitamin shoppe better get some chocolate mint ON in soon. One more strawberry shake and I'm going to apeshit!  >:(





Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 16, 2007, 02:36:04 PM
good stuff Wicked, funny how just doing a new movemnet or a new angle feels great and gives you a great pump, did you do the narrow grip pulldowns with an underhand grip?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 16, 2007, 02:39:24 PM
good stuff Wicked, funny how just doing a new movemnet or a new angle feels great and gives you a great pump, did you do the narrow grip pulldowns with an underhand grip?

it's that seated cable row handle..kinda like a hammer grip one. know what I mean?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 16, 2007, 02:40:31 PM
it's that seated cable row handle..kinda like a hammer grip one. know what I mean?
oh yeah that one is good, you have to lean back a little for balance on those kind of like close grip pulldowns with the really small handle.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 16, 2007, 07:41:43 PM
oh yeah that one is good, you have to lean back a little for balance on those kind of like close grip pulldowns with the really small handle.

LOL yeah man it looks like I'm praying to allah on the lat machine! ;D  pumped the hell outta my biceps too!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 17, 2007, 05:10:10 PM
LEGS!!!

squats:

135x15x1
315x10x1
405x17x1 missed my goal by 3...no spot and didn't want to risk it.
425x10x1
365x15x1

I figured it was time to start moving the squat numbers up in overall weight used per set. I've been messing with 315 and 405 for awhile. I just realized that there are weight plates in sized other than 45lbs ;)

good mornings:

185x12x1
185x12x1
315x10x1
315x10x1

stiff leg'd deads...from the floor:

135x15x1
315x10x1
405x8x1
500x2x1
500x2x1
365x8x1  ass starting giving out on me...

barbell lunges:

135x10x1
225x6x1
135x10x1

I need to learn better balance with the 225...felt good though. My legs where shaking when I left after today. I didnt' realize how much work I did til it was over. Usually I just go with what feels good in the gym save arm day when I KNOW they need only a certain few sets.

All that on no carb! :D 


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 18, 2007, 03:14:27 PM
ARMS!!

biceps!

dumbbell preacher curls:

60lbs x10x1 warmup
85lbsx8x1
90lbsx5x1 HOLY HELL!

seated alternating dumbbell curls:

60lbsx10x1
70lbsx8x1

dumbbell hammer curls:

70lbsx10x1
75lbsx5x1

hammer strength whatever the hell curls: to polish them off...

50lbsx6 super slow then 6 reps fast as possiblex1

TRICEPS!

smith machine closed grip bench press:

135x15x1
315x8x1
365x7x1
405x2x1
I WANT SOME FUCKIN TRICEPS DAMMIT!!!  >:(

under handed cable press downs:

whole stackx10x1
whole stackx10x1
whole stackx10x1

nautilus nitro press downs: love to finish with these..

255x10 super slow then 10 super fastx1
255x10 super slow then 10 super fastx1
255x10 super slow then 10 super fastx1


FOREARMS!!

behind the back barbell curls:

135x12x1
135x12x1
135x12x1

super setted between sets with...

dumbbell inside out wrist curls:

75lbsx12x1
75lbsx12x1
75lbsx12x1

I believe that's called bringing the pain!  ;D


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 18, 2007, 04:03:10 PM
holy shit, how far do you lower the weight down on those db preachers?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 18, 2007, 04:29:36 PM
holy shit, how far do you lower the weight down on those db preachers?

I lower it just to the point of feeling the stretch. It's a little past paralell to the floor. If you sit on the preacher bench and put your forearm at a 45* angle from your initial arm position, that's how deep I go. If I go to full extension, I'm afraid of hyper extension or with such heavy weight, possibly messing with my elbow joint capsule. Deeper than the assclown next to me that's for sure.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 18, 2007, 04:33:08 PM
I lower it just to the point of feeling the stretch. It's a little past paralell to the floor. If you sit on the preacher bench and put your forearm at a 45* angle from your initial arm position, that's how deep I go. If I go to full extension, I'm afraid of hyper extension or with such heavy weight, possibly messing with my elbow joint capsule. Deeper than the assclown next to me that's for sure.
damn man i was gonna say a fuccking 90 POUND DUMBBELL :o holy shit even going halfway down that's a shitload of weight for that movement, it hurts my bicep tendons just to think about going all the way down with that.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 18, 2007, 06:22:59 PM
damn man i was gonna say a fuccking 90 POUND DUMBBELL :o holy shit even going halfway down that's a shitload of weight for that movement, it hurts my bicep tendons just to think about going all the way down with that.

I've never seen anyone fully extend on them. I was told it's a huge injury risk. ANd I go SLOOOOOOOOOOOOOW! I control the weight the whole time because if I rush it or sling the weight around, I'm afraid I'll tear a bicep.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 19, 2007, 05:14:20 AM
This is as deep as I go. No, that's not me but, any further than this and I'm afraid of a possible tear. http://youtube.com/watch?v=WDWSsq1JCHE (http://youtube.com/watch?v=WDWSsq1JCHE) 


I also think part of my problem with my size has to do with the fact that I've only been training HARD for a little over a year and a half and wanting the muscle size and fullnes/shape of someone having been at it for years.


yesterday my food schedule looked like this. I'm still slimming down nicely..

meal 1: shake
meal 2: steak with veggies
meal 3: salad with bleu cheese and a cup of cottage cheese
meal 4: shake and a low sugar fruit popsicle (only 8 carbs in it) post workout
meal 5: grilled shrimp and tilapia with steamed veggies
meal 6: some of my girlfriends left overs.. I caved... 2 potato wedges, two chicken strips, and a nacho.
meal 7: usually consists of another shake but I wanted to skip it for all the crap I ate before hand...so no bedtime shake.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 19, 2007, 07:13:27 AM
man those are some low ass carbs for sure, you must be pretty serious about losing some bodyfat, doing any cardio?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 19, 2007, 07:21:21 AM
man those are some low ass carbs for sure, you must be pretty serious about losing some bodyfat, doing any cardio?

Nope. None what so ever. It's dropping faster than I expected which makes me think that if I DID do cardio, I'd start eating myself from the inside out. HOWEVER, I haven't carbed up yet, which is tomorrow. I'll see where I sit once I've loaded up and find out how much REAL weight I've actually lost. I can see the OUTLINE of abs, but still heavily padded, at 236lbs depleted. Which means when I blow back up tomorrow I would think I'd gain anywhere from 5-10lbs just from the carbs re entering my system. Make sense? I think, If I do this right, I can be a solid 230+ with relatively low bodyfat. I like eating like this, I'm just hungry all the damn time!


(http://a846.ac-images.myspacecdn.com/images01/98/m_adc70ff79d23f39b41ad6f9546997365.jpg)

me at 236 depleted pre workout.. I couldn't touch my phone to my ear after yesterday's workout.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 19, 2007, 08:30:19 AM
arms are looking fucckin' jacked there man.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 19, 2007, 08:46:33 AM
arms are looking fucckin' jacked there man.

Thanks man. The only thing that stands out to me in that pic is my big ass head.  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 20, 2007, 05:02:19 PM
CHEST!!

flat bench:

135x15x1
315x5x1
405x2x1
405x missed
425x1x1
365x5 reps with a 10 sec rest then 5 more reps with a 10 sec rest then 2 more reps....
365x5x1
315x10x1 

why does being able to do 10 reps with 315 AFTER all that bug the living shit out of me? AND IT'S EASY!  365 is going to be my new 365..my new goal is 315 for 10 and 405 for 5.

incline dumbbell flyes: kicking back is HARD!

60lbsx10x1
80lbsx10x1
80lbsx11x1 

incline presses:

135x10x1
315x6x1
225x11x1

notes for next chest day: 

-do triples up to 405 for the next heavy chest day
-NEXT chest day work on 365 for continuous reps.
-flyes go last after all pressing movements are done.

SHOULDERS!!!

upright rows:

135x10x1 effortless
185x8x1

seated military press:

135x12x1
225x5x1
275x BOMBED!

cable side laterals:

30lbsx10x1
55lbsx8x1

I've been on getbig way too long I've decided. One guy decided to coach me on my benching why I don't know. He goes "you should be doing it this way for more chest development and to take more shoulders out of it, your setup is all wrong and you should try to bring your hands in more and not go so wide. It looked like you were struggling with that 425." 

where this shit came from I don't know...to which I replied.

"IT'S 425! You must be a trainer because you sure don't LOOK like you know what you're talking about. For one it seems like you think that everyone is built the same and that people shouldn't adapt their movements to best suit their bodies and build because that's what it sounds like when you say that. Further more, due to a past shoulder injury, I have to go wider to TAKE THE PAIN OUT OF MY ROTATOR CUFF and still be able to handle heavier weights. "

I just got an "Oh.." after that.

I don't think there will ever be a gym without this kinda know it all shit in it. I did however get asked a few times about this or that today. I told a guy who asked me how squat properly on the smith machine. I asked if he's actually going to take my advice or just see what I have to say. He said he wanted a legit answer. I told him to put his feet out farther on the smith machine to better hit his legs and that I would personally take advantage of the cage that's always empty that way he can follow his body's own natural movement instead of what the machine is set to. ANd that if he's going to squat, go to the floor and back up, none of this half rep bullshit. Lighten the weight, learn proper form, and then push the envelope to reap the rewards to avoid injury. He did just that and I applauded him for his squats which were DEEP! His ass touched his heels. Then I told him not to talk to "mr. do it like this"   My advice was to experiment and keep an open mind to find out what's best for HIM and go with it.






Title: Re: The WICKED truth about my training
Post by: Herc on July 20, 2007, 08:14:31 PM
Ive had people ask me too why I bench with such a wide grip.  It seems to me like a narrow grip would hit more of the tricepts.  Maybe I also do it because I have a rotary cuff injury without realizing thats why.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 20, 2007, 08:29:57 PM
Ive had people ask me too why I bench with such a wide grip.  It seems to me like a narrow grip would hit more of the tricepts.  Maybe I also do it because I have a rotary cuff injury without realizing thats why.

I feel like it takes the tri's and delts out the most and I feel it more in my chest ON TOP OF BEING MORE COMFORTABLE THROUGHOUT THE WHOLE MOVEMENT!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 21, 2007, 07:25:46 AM
good stuff Wicked strong as shit as usual, i don't get some of these pusssies who come up to you and offer "advice" when you're pushing weight that would absolutely crush them, that shit never happens to me because they know that they will get verbally humiliated if they say anything to me.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 07:29:56 AM
good stuff Wicked strong as shit as usual, i don't get some of these pusssies who come up to you and offer "advice" when you're pushing weight that would absolutely crush them, that shit never happens to me because they know that they will get verbally humiliated if they say anything to me.

I mean I don't try to make them feel like an asshole but, give me a fucking break! If you're going to offer advice, give it and then a reason or two as to why. If I refute it, don't get all pissed off that I don't agree with what you read out of "body for life". 

I realized too that on just chest day, just like squat day, I could be under that barbell the whole workout and never notice it til I'm 10 sets in! Is there an easier way to kick dumbbells back for inclines or just kick'em back and quit the bitchin?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 21, 2007, 07:37:02 AM
I mean I don't try to make them feel like an asshole but, give me a fucking break! If you're going to offer advice, give it and then a reason or two as to why. If I refute it, don't get all pissed off that I don't agree with what you read out of "body for life". 

I realized too that on just chest day, just like squat day, I could be under that barbell the whole workout and never notice it til I'm 10 sets in! Is there an easier way to kick dumbbells back for inclines or just kick'em back and quit the bitchin?
or at least be bigger and stronger than me if you're going to give advice, if you're small and weak just shut the fucck up, on the dumbells you just have to deal with it, one thing i've found is to put the db's lower on your leg like an inch above your knee as opposed to on your thigh, they tend to end up in exactly the right pressing position when i do that especially on shoulder presses and inclines, just kick them up one at a time, on Cutler's video he actually cleans the db's standing up on shoulders and then sits down with them.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 07:43:58 AM
or at least be bigger and stronger than me if you're going to give advice, if you're small and weak just shut the fucck up, on the dumbells you just have to deal with it, one thing i've found is to put the db's lower on your leg like an inch above your knee as opposed to on your thigh, they tend to end up in exactly the right pressing position when i do that especially on shoulder presses and inclines, just kick them up one at a time, on Cutler's video he actually cleans the db's standing up on shoulders and then sits down with them.

I know man. I keep getting shit about haivng a "back problem" due to the fact that when I lean over, my erectors stand out and look like I'm deformed. I actually had my DOC of all things ask til I took my shirt off and got an "oh never mind then". Do they do it just to start up a convo? Do they want to earn some cred with you or something? I'm an analytical person when it comes to human psych and people in the gym just intrigue the hell outta me. I mean why can't they just say "What's up bro?!" or " What's goin on man?!" like the typical person?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 21, 2007, 07:47:42 AM
I know man. I keep getting shit about haivng a "back problem" due to the fact that when I lean over, my erectors stand out and look like I'm deformed. I actually had my DOC of all things ask til I took my shirt off and got an "oh never mind then". Do they do it just to start up a convo? Do they want to earn some cred with you or something? I'm an analytical person when it comes to human psych and people in the gym just intrigue the hell outta me. I mean why can't they just say "What's up bro?!" or " What's goin on man?!" like the typical person?
i've gotten to the point where i'm downright rude when people disturb me, i purposely don'y make any eye contact with people and i don't bother anyone when i'm in there, when someone asks me about some movement i rip into them and tell them that all you have to do is get off the machine you're using and lift some fuccking weights and they always walk off.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 07:50:03 AM
i've gotten to the point where i'm downright rude when people disturb me, i purposely don'y make any eye contact with people and i don't bother anyone when i'm in there, when someone asks me about some movement i rip into them and tell them that all you have to do is get off the machine you're using and lift some fuccking weights and they always walk off.

HAHAHA you sound like ME! I don't talk or look at ANYONE! Headphones in and focused! Now there are a few people that I'll talk to but they know how I work and don't hang around long. Just to tell me what's up and how their training is going and such. But those people are very few.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 21, 2007, 08:04:54 AM
HAHAHA you sound like ME! I don't talk or look at ANYONE! Headphones in and focused! Now there are a few people that I'll talk to but they know how I work and don't hang around long. Just to tell me what's up and how their training is going and such. But those people are very few.
yeah there's a couple of people i talk to a little but but for the most part it's skinny punk kids or old people in my gym and i don't even recognize their existance when i'm in there, i know that sounds bad but to be honest they don't belong there.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 08:08:52 AM
yeah there's a couple of people i talk to a little but but for the most part it's skinny punk kids or old people in my gym and i don't even recognize their existance when i'm in there, i know that sounds bad but to be honest they don't belong there.

LOL!! Now I don't feel like THAT! If they want to get into it and do their thing that's fine with me. They rent the equipment just like I do so I'm not a prick about it but I do know where you're coming from. It's one thing to learn and grow and be there for a purpose. Being in their to clown and just dick around and strut isn't a very meaningful purpose imho. HAHAHA that shit cracks me up though. YOU DON'T BELONG HERE ASSHOLE! hahaha.


Title: Re: The WICKED truth about my training
Post by: Honour on July 21, 2007, 06:13:03 PM
Holy shit Wicked, your looking nutts in that t-shirt man, get your ass over here to Australia and take a walk down the beach.....you will have the woman all aver ya ;D.

Oh yeah i normally have my earphones on in the gym so i don't really talk to anyone unless i feel like it, kind of keeps the know it all's away. And you are totally right, there is not much chance of me listening to some little guy if he trys to tell me what to do etc ::), at least build your own physique before you try to build others I say 8).


Title: Re: The WICKED truth about my training
Post by: chaos on July 21, 2007, 07:53:24 PM
Nope. None what so ever. It's dropping faster than I expected which makes me think that if I DID do cardio, I'd start eating myself from the inside out. HOWEVER, I haven't carbed up yet, which is tomorrow. I'll see where I sit once I've loaded up and find out how much REAL weight I've actually lost. I can see the OUTLINE of abs, but still heavily padded, at 236lbs depleted. Which means when I blow back up tomorrow I would think I'd gain anywhere from 5-10lbs just from the carbs re entering my system. Make sense? I think, If I do this right, I can be a solid 230+ with relatively low bodyfat. I like eating like this, I'm just hungry all the damn time!


(http://a846.ac-images.myspacecdn.com/images01/98/m_adc70ff79d23f39b41ad6f9546997365.jpg)

me at 236 depleted pre workout.. I couldn't touch my phone to my ear after yesterday's workout.
you look slender for 236, you must be tall 6'+

strong dude, keep it up, man you're pushing big #'s


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 10:09:21 PM
you look slender for 236, you must be tall 6'+

strong dude, keep it up, man you're pushing big #'s

Carbing up put me back at 241 which means I lost 9lbs (water included) in five days. DAMN! You're spot on. I'm right at 6' tall. It why I was gunning for 250 before cutting down.




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 21, 2007, 10:13:40 PM
BACK!!!

t-bar rows:

4platesx12x1
6platesx10x1
7platesx10x1
7platesx10x1

bent over barbell rows: low back was a lil sore so just went with reps..
135x15x1
315x15x1
315x15x1
315x15x1 (over handed grip...wanted to try..underhanded owns)

seated cable wide grip handle rows:

255x10x1
255x10x1
300x5x1  made nothing but improvements on this movement!

HS high pull downs:

3 platesx10x1
3platesx10x1


trap will be picked up tomorrow on leg day since I had to leave the gym early to be somewhere..back day was a gas. Today I only ate 62 carbs. Which is VERY high. That was about the total for 3 days last week. Tomorrow it will be dropped down to 20 or less again. My gut has all but disappeared..I'm ready to see cuts.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 23, 2007, 02:26:56 PM
LEGS!!!

squats:

135x15x1
315x10x1
405x10x1
425x8x1
465x5x1
365x15x1
365x15x1

hacks:

6platesx10x1
8platesx10x1
8platesx12x1

barbell lunges:

135x15x1
135x15x1
185x10x1


TRAPS!!!

135x15x1
315x10x1
500x10x1
600x10x1
675x5x1
675x5x1
600x10x1


something snapped today.. after the first set of 675, I put the bar back on the rack and started laughing uncontrollably. I laughed the whole time til I finished the rest of my workout. It was like I'd lost my damn mind. I just put the weight down, watched the whole bend and flex and bob up and down...and I just coudln't help it. I just started laughing my ass off.

carb free...don't ask.



Title: Re: The WICKED truth about my training
Post by: trab on July 23, 2007, 02:33:00 PM
Well, NOBODY who saw that is gona EVER come bother you at the rack again! ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 23, 2007, 02:37:48 PM
Well, NOBODY who saw that is gona EVER come bother you at the rack again! ;D

LOL man I honestly don't know what got into me. I'm still wondering wtf MYSELF!


WHO THE HELL DOES SHRUGS LIKE THAT?!  ???


Title: Re: The WICKED truth about my training
Post by: trab on July 23, 2007, 02:42:24 PM
Dude, that pile of plate would sink the springs on a Toyota truck! ;)
WTF ya think, Prolly blood all gone from Mr Brain!
Well, you gona have your own private gym soon, 'caue everone be scared to get near you.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 23, 2007, 02:45:29 PM
Dude, that pile of plate would sink the springs on a Toyota truck! ;)
WTF ya think, Prolly blood all gone from Mr Brain!
Well, you gona have your own private gym soon, 'caue everone be scared to get near you.

Speaking of blood from the brain. I just looked in teh mirror and realized I pop'd a few blod vessels in my fucking eye. BEAUTIFUL!

on a side note...I'm actually getting some traps! LOL they aren't like the big exploding ones either. I've got thsi weird ninja turtle look going on. Like they go from one side of my delts to the other in one smooth arch. I wonder how much time it's going to take to get some THICKNESS! my neck is already as big around as my damn head. I want some TRAPS!



Title: Re: The WICKED truth about my training
Post by: chaos on July 23, 2007, 03:10:26 PM
Speaking of blood from the brain. I just looked in teh mirror and realized I pop'd a few blod vessels in my fucking eye. BEAUTIFUL!

on a side note...I'm actually getting some traps! LOL they aren't like the big exploding ones either. I've got thsi weird ninja turtle look going on. Like they go from one side of my delts to the other in one smooth arch. I wonder how much time it's going to take to get some THICKNESS! my neck is already as big around as my damn head. I want some TRAPS!


you're shrugging 675 and you don't have traps? wtf? post a back relaxed shot so we can judge for you, sometimes you don't realize what you got, especially back there :D


Title: Re: The WICKED truth about my training
Post by: trab on July 23, 2007, 04:11:06 PM
you're shrugging 675 and you don't have traps? wtf? post a back relaxed shot so we can judge for you, sometimes you don't realize what you got, especially back there :D


Yeah, any guy can even unrack that, theres a lot of beef there.

Did you guys ever see Dorian do DB shrugs? He'd lean forward a bit, and pull them BACK and up. Think he went upto 200's.
Believe he got hurt w/ heavy BB shrugs and had to go to Db's, and said he actualy gained more w/ less poundage.
Its a real short clip in Blood and Guts.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 23, 2007, 04:31:26 PM
hahahaha, good stuff Wicked, i get that way after heavy ass shrugs, not as heavy as you, only 550 for me but it's kind of a giddy feeling, you're moving some huge ass weight man good stuff, reminds me of an old photo in the strength magazine MILO of a guy named Lee Phillips doing shrugs off an old style squat rack with 950 pounds sometime in the 1960's.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 23, 2007, 04:37:18 PM
hahahaha, good stuff Wicked, i get that way after heavy ass shrugs, not as heavy as you, only 550 for me but it's kind of a giddy feeling, you're moving some huge ass weight man good stuff, reminds me of an old photo in the strength magazine MILO of a guy named Lee Phillips doing shrugs off an old style squat rack with 950 pounds sometime in the 1960's.

LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's!  ;D


Title: Re: The WICKED truth about my training
Post by: chaos on July 23, 2007, 04:43:14 PM
LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's!  ;D
hahahha you tell'em wicked ;D


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 23, 2007, 04:43:27 PM
LOL HOLY FUCK! 550 means you need to pull your head out of your ass and get into the 600's!  ;D
hahahah, i hear ya man, i actually was feeling strong a few weeks ago and put on six plates but only got 5 reps with it ;D no starps though, just a one hand over/one hand under grip with chalk.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 23, 2007, 04:46:21 PM
hahahah, i hear ya man, i actually was feeling strong a few weeks ago and put on six plates but only got 5 reps with it ;D no starps though, just a one hand over/one hand under grip with chalk.

I  use double over hand grip WITH straps. I can barely hold onto 500 for 10 without them. I have the forearms of a nancy.  :-\

I look at it this way, how many more lbs per SIDE instead of how many TOTAL lbs I just added. It makes it seem less..intimidating I guess.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 23, 2007, 04:54:02 PM
I  use double over hand grip WITH straps. I can barely hold onto 500 for 10 without them. I have the forearms of a nancy.  :-\

I look at it this way, how many more lbs per SIDE instead of how many TOTAL lbs I just added. It makes it seem less..intimidating I guess.
that's a good way to look at it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 24, 2007, 01:50:47 PM
ARMS!!!


BICEPS!

dumbbell preacher curls:

60lbsx10x1
80lbsx5x1 (just to make the jump to heavy)
90lbsx4x1
90lbsx4x1

seated alternating dumbell curls:

70lbsx7x1
70lbsx5x1
60lbsx9x1

cable straight bar curls:
140x10x1 (waste of time)
180x10x1 (cake)
225x8x1 (not quite so..cake)



TRICEPS!!


CLOSED GRIP smith bench presses:  No way i'm going this heavy on a regular flat without a spotter..

135x15x1
315x10x1
405x2x1
405x2x1
365x8x1 

I looked in the mirror at 365 after the first set of 405 and got pissed. Told myself to stop underestimated and second guessing and START FUCKING PUSHING!!!  >:(

laying french press:

135x8x1
165x6x1  it's official..this one fucks wiht my elbow ALOT but it's hard to find another HEAVY exercise to put on some mass. I quit after the second set.

Nautilus nitro press downs: SUPER SLOW to burn it out since it's not that difficult.

255x20x1
255x20x1
255x20x1

dumbbell overhead extensions: HARD TO DO! I LIKE IT!
35lbsx121
35lbsx10x1



felt strong today....should've done barbell curls first instead of preachers or knocked out the alternating curls for it but, I just wasn't thinking. I want to see how much I can barbell curl now that I'm moving even MORE weight with the dumbbells. 150-160 shouldn't be TOO much to ask for.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 25, 2007, 07:08:43 AM
No more french press..period. My elbow is so stiff and sore after yesterday that It hurts to even move it. I did lying french presses last to see wether or not it really was them that fucked with my elbow this badly and it was.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 26, 2007, 07:14:10 AM
Elbow still bothering me and it's chest day. Normally my elbow doesn't say a word on chest day but, today I wonder if I should skip. I guess I'll go with how I feel during the first few warmups sets.  If it sucks, I'm clocking out.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 26, 2007, 01:31:37 PM
CHEST!!!

flat bench:


135x15x1
315x8x1
365x11x1 HO! GUESS I GOT THAT GOAL OUT OF THE WAY!
365x6x1

dumbbell flys:

70lbsx10x1
90lbsx10x1 went too deep somewhere in there and stretched my rotator. When I questioned wether or not I should do another set, that's when I knew it's time to go to another exercise AND my elbow started kicking in. It doesn't hurt on pressing but does on flys.

seated plate loaded narrow grip bench press:

275x8x1
360x8x1
450x2x1 new PR. Not bad.

cable cross overs: with as much stretch as i can to work out the shoulder kinks...

50lbs per sidex15x1
50lbs per sidex15x1


SHOULDERS!!

barbell uprights:
  YES DAVE! THEY WORK!  ;D

135x10x1
185x8x1
185x8x1

seated military:

135x10x1
185x8x1
205x6x1
205x10x1wtf?!  ???
205x5x1 


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 26, 2007, 06:34:41 PM
good stuff, great work on that 365 for 11 set, do you like doing shoulders after chest? i hated it when i tried it, i like separating them by a few days.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 26, 2007, 07:12:27 PM
good stuff, great work on that 365 for 11 set, do you like doing shoulders after chest? i hated it when i tried it, i like separating them by a few days.

Arms need their own day for awhile, I don't like it but don't hate it either. It's just a rotation for a few months. You know how it goes. It's one thing too to hit your goal once. To do it on the regular is another. Remember awhile back when I hit 405 for 5 and 6 reps the first time I did it? Now it's only double and triples. If you said I'd hit it for 5, I'll have you admitted lol. It's not too big of a deal because I know I won't be AS strong as their own day but, my arms are lagging and my delts aren't. Priorities man. Besides, you know you're not a hot stud without those 16" guns bro! ;D


Title: Re: The WICKED truth about my training
Post by: Honour on July 27, 2007, 01:58:21 AM
Tbh i thought your arms looked great in the shot you posted last week mate :).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 27, 2007, 04:27:36 AM
Tbh i thought your arms looked great in the shot you posted last week mate :).

Thanks bro. The 16" thing was a joke btw. They're a little bigger than that. I have BIG upper arms and the forearms of a bird. Go figure. How's that bicep?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 27, 2007, 02:00:22 PM
BACK!

bent over barbell rows:

135x15x1
315x10x1
405x10x1
405x10x1

Perfect form on all sets. Haven't touched 405 in a few workouts. CAme back and it was much easier. Actually had a few on lookers...it was kinda unnerving.

hammer strength high pulldowns: unilaterally...

4platesx10x1
4platesx10x1
5platesx5x1

wide grip cable rows:

255x10x1
255x10x1
300x6x1
300x5x1 making sure I'm pulling with my back and now heaving....

incline supported dumbbell rows:  don't know what these are called but I see them in the milos pics and in the victor vid...anyone know what I'm talking about?

60lbsx12x1 supersetted with 12 bent over dumbbell rows
70lbsx12x1 supersetted with 12 bent over dumbbell rows
80lbs (limit at this moment) x12x1 supersetted with 12 bent over dumbbell rows


I pretty much torn my bakc the fuck up today. Feels great and I look as wide as a barn door in the mirror but then again, I'm a legend in my own mind.  ;D

no traps..they're going to leg days.


Title: Re: The WICKED truth about my training
Post by: Honour on July 27, 2007, 06:30:35 PM
Actually had a few on lookers...it was kinda unnerving.

LOL thats when you know you aren't one of the little guys anymore ;), way to go mate. May of felt a bit weird.....but deep down you know you loved it Wicked ;D

Oh yeah Bicep is just the same mate, as you said i should prob not touch it for a while. Funny thing is I only notice it when i go to lift shopping bags for the missus or something, most of the time i forget its there ::).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 27, 2007, 08:31:58 PM
LOL thats when you know you aren't one of the little guys anymore ;), way to go mate. May of felt a bit weird.....but deep down you know you loved it Wicked ;D

Oh yeah Bicep is just the same mate, as you said i should prob not touch it for a while. Funny thing is I only notice it when i go to lift shopping bags for the missus or something, most of the time i forget its there ::).

LOL yeah I bet. You better leave that shit the hell alone before you and your bicep have a little come to jesus meeting with a surgeon if you don't let it heal. It'll take the "top" right out "o the mornin" hahaha. Yeah I liked the attention but, it made me wonder if I was making a clown of myself or if I was doing the movement perfectly, you know how it goes. Judging by my back blocking out the dude behind me curling and eyeballing me in the mirror when I stood up, it must be working.  ;D


seriously though bro, heal up and get back at it. You been to the doc to have an MRI at least to see how bad it could be?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 27, 2007, 10:00:58 PM
Dropped the deca out of my system. Now I'm just shooting 600mg of test for the next few shots and calling it a good run. Remind me not to buy 20 ga pins anymore. DAMN!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 28, 2007, 02:25:09 PM
carb free....

LEGS!!!

squats:

135x10x1 with a long pause in the hole to stretch me out
315x10x1
405x20x1 I GOT IT!!!!!!!!!!!!!!!!!!!!! kept telling myself just one more rep...
405x10x1
405x12x1

that 405 for 20 really did me in...my EVERYTHING was fried.

hack squats:

135x10x1
315x10x1
405x10x1
405x10x1

barbell shrugs:

135x10x1
315x10x1
500x20x1
600x10x1
600x10x1
600x10x1

some black dude goes...you're the whitest black dude I know. I know no white boy could ever more than kinda weight. I couldn't help but laugh. He's a cool dude. BIG too..but lifts like a pussy.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 30, 2007, 02:50:39 PM
CHEST!!!   just wanted to bench today..


135x10x1
315x8x1
405x3x1
405x2x1
465x missed
425x1x1
415x2x1
405x2x1
385x4x1 missed the 5 rep
315x12x1
315x10x1

cable crossovers: for a good stretch and pump post benching....

50lbsx20x1 at even cables
50lbsx12x1 from low to high
50lbsx20x1 from high to low

SHOULDERS!!

seated front dumbbell raises:

50lbsx8x1
70lbsx8x1
70lbsx7x1

dumbbell side laterals:

50lbsx10x1
60lbsx8x1
70lbsx6x1 could've done more..didn't want to push it too much


hadn't done raises in awhile. I was kinda surprised at the weight I moved.  I need to start eating more. I'm starting to look a little deprived and flattened out.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 30, 2007, 07:05:04 PM
Shoulders are talking to me today. Not hurting, just letting me know that I'm asking too much atm. Especially since I'm coming off and pushing the envelope HARD on pressing AND with a bum elbow. I need to set new goals with 405 and under on the bench press. The new way of pressing has really made a difference in the EASE of pressing. I think my body mechanics just need to get used to the movement.

New goal...385 for 6 for sets. This should help me get 405 for more than a triple easily. The first 3 reps with 385 are cake then I gas out. My tri's handle the lock outs easily...it's the bottom portion of the press that's hard. I need to take my time and slow down. Pay my dues. I didn't come this far to get injured. I need to build my body's resistance and smaller stabilizers up to handle the bigger weight. 385 is that happy medium. I'm just not happy. 4 plates on each side just isn't that impressive. Anything less than 4 seems...mediocre. I should be happy but it's almost like this shit calls to me. Drives me to go hard or tear myself apart in the process. I wonder where I'll be in another 6 months....a year. I've gained over 40lbs since I've started training. What can another year brings?

I'm starting to ramble. And I'm starving all teh time. I'm thinking it's a sign that I just need to eat and give my body what it needs to heal up after beating the shit out of it daily. Arms aren't getting worked for two arm days in a row. My elbow isn't worth risking. It's not hurting while benching or on back day so it needs some time off still. I'd rather train smart and miss a few workouts than start from the bottom all over again.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on July 31, 2007, 07:20:28 AM
you should really be squatting 600 for 5 if you're benching 405 for 3-4.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 31, 2007, 07:24:15 AM
you should really be squatting 600 for 5 if you're benching 405 for 3-4.

How does squatting have anything to do with my benching?!  ??? I think this is my 5th month of ever having squatted. I have only hit 500 once and haven't touched it sense. I've been trying to rip up 405 for high rep sets atm. I just curious why you think my squats should be that high. MAN I SURE AS HELL WISH THEY WERE! That's like saying I should have 20" arms with me curling the weights that I do but you and I both know THAT ain't happening lmao.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on July 31, 2007, 07:40:23 PM
BACK!!


bent over barbell rows:


135x10x1
315x10x1
405x10x1
405x10x1
315x10x1

wide grip lat pull downs:

200x10x1
220x10x1

switched to underhanded grip pulldowns..

250x8x1
250x8x1

seated plate loaded row:

6platesx10x1
8platesx10x1
10platesx8x1
12platesx1x1 yeah my eyes were bigger than my stomach..

incline supported dumbbell rows:

70lbsx10x1
90lbsx10x1
90lbsx10x1







Title: Re: The WICKED truth about my training
Post by: Honour on July 31, 2007, 11:31:51 PM
How does squatting have anything to do with my benching?!  ??? I think this is my 5th month of ever having squatted. I have only hit 500 once and haven't touched it sense. I've been trying to rip up 405 for high rep sets atm. I just curious why you think my squats should be that high. MAN I SURE AS HELL WISH THEY WERE! That's like saying I should have 20" arms with me curling the weights that I do but you and I both know THAT ain't happening lmao.

Yeah i can bench nearly as much as i can squat, but i'm still getting back into it so that may change i guess.....Wicked just has a strong Bench by the sounds of it, it's not really that rare i don't think Squad 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 01, 2007, 03:05:33 PM
LEGS!!!

squats:

135x10x1 with a 5 second sit at the bottom of each rep to stretch...
315x8x1
405x8x1
465x5x1
500x5x1
550x2x1
405x8x1 with a 5 second sit on my calves to stretch again after all that heavy work. I'm honestly scared to go higher. The weight at 550 bent the bar so much over my back that it caused it to be unrackable at the rack setting I had. I had to call people over to help me rack it. I think our LA big money chain gym here skimped on heavy duty barbells. I know that I can easily hit 585 if I had confidence in my equipment. I exploded out of the hole wiht 550 easily and sat down on the second rep and smiled at myself in the mirror. Felt good!!!

stiff leg'd deads:

135x10x1
315x8x1
500x3x1
500x3x1
500x3x1
365x8x1

leg extensions:

150x15x1 super slow
150x15x1 super slow
150x15x1 super slow
150x15x1 fast
150x15x1 fast



Decent leg day. I need to do hacks every time. Nothing rips at my quads like they do.


Title: Re: The WICKED truth about my training
Post by: Honour on August 03, 2007, 12:47:50 AM
Holy crap Wicked you are a Monster, keep it up big guy 8) 8) 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 03, 2007, 02:30:16 PM
ARMS!!!

BICEPS!!!

dumbbell preacher curls:

60lbsx12x1
80lbsx6x1
90lbsx4x1 HOW CAN A TRAINER NOT KNOW HOW TO SPOT!!! WHEN I SAY I WANT TO GO PARALLEL TO THE FLOOR WITH IT, THAT'S WHAT I WANT TO DO! DON'T RANDOMLY FUCKING STOP ME WHEN YOU THINK I SHOULD! WASTE OF MY TIME AND MADE IT A HELLUVA LOT HARDER! HAD DO TO SOME REPS OVER!  >:( >:(
80lbsx8x1 and 80lbsx7x1 (left arm)

seated alternating dumbbell curls:

60lbsx10x1
70lbsx5x1 started to swing, called it quits. The swinging hurts my elbow...
65lbsx8x1

dumbbell hammer curls:
70lbsx8x1
70lbsx10x1

...didn't go much heavier than that, if I did the hammers earlier in the routine instead of last, I could've gone heavier. Oh well.


TRICEPS!!

closed grip bench press: first two sets were on the flat bench and not the smith because they were full. I wanted to finish but FUCK it started to hurt...so I racked and waited on the smith. The smith machine doesn't aggrevate it. I wonder why.  ??? ???

135x15x1
315x6x1
405x2x1
405x3x1 I noticed I could get an extra rep if I rep'd them FAST and pause at the top and bottom. Like it makes much of a difference...
405x2x1
365x6x1+2rp

cable pressdowns:
wholestackx15x1 failure
wholestackx13x1 failure
wholestackx11x1 failure

hammer strength plate loaded pressdowns:
4platesx15x1 warmup
10platesx7x1
10platesx8x1 If I wasn't such a pussy, I could've gotten two sets of 8!  >:(


TRAPS!!!
  make up day...

135x15x1
315x10x1
500x10x1
600x10x1
675x3x1 (7 plates a side is intimidating....)
600x10x1
500x20x1



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 04, 2007, 04:06:59 PM
progress pics.


(http://a514.ac-images.myspacecdn.com/images01/96/m_d0d128a899370c0e438352b5406236a1.jpg)

(http://a392.ac-images.myspacecdn.com/images01/104/m_72c5b561439fd844d57f6b82f4624267.jpg)


relaxed....

(http://a607.ac-images.myspacecdn.com/images01/68/m_562842fb77ef3b68fb0d4366062d9146.jpg)


Title: Re: The WICKED truth about my training
Post by: Honour on August 04, 2007, 09:25:52 PM
Nice shots Wicked, you look to be very thick mate, and even if you loose a bit of extra body fat I'd say you will still be thick as hell. Nice vascularity in the arms too. Great width on your shoulders as well 8).


Title: Re: The WICKED truth about my training
Post by: Honour on August 05, 2007, 02:47:50 AM

90lbsx4x1 HOW CAN A TRAINER NOT KNOW HOW TO SPOT!!! WHEN I SAY I WANT TO GO PARALLEL TO THE FLOOR WITH IT, THAT'S WHAT I WANT TO DO! DON'T RANDOMLY FUCKING STOP ME WHEN YOU THINK I SHOULD! WASTE OF MY TIME AND MADE IT A HELLUVA LOT HARDER! HAD DO TO SOME REPS OVER!  >:( >:(



LOL gotta hate that.

 How is the elbow mate, i saw one of the other guys was recomending some cream or something to rub into it. Not sure what kind of stuff you guys have over there. We have stuff like "Nurofen" etc!?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 05, 2007, 10:51:08 AM
CHEST!!!

smith machine benching: (Doing what I can to rehab my elbow. I noticed the closed grip smith benches didn't irritate them at all. So I benched on it today and worked on hitting heavier sets with higher reps to take advantage of it. )

135x15x1
315x8x1
385x6x1+2rp (10 secs on the pause)
385x6x1+1rp (10 secs on the pause)
405x2x1
405x2x1
415x1x1...10 more pounds ate my lunch. This one was a struggle.
385x5x1
315x8x1

I noticed I do alot of sets in my benching and that in the gym, I don't really think about it and only realize what I've done AFTER the fact. I just like benching. I'm now a firm believer in the ability to TRAIN yourself to change your benching mechanics to suit your needs. After a few workouts of trying to bring my elbows forward instead of straight down and work more like a power press, I'm doing it without thinking about it now and feel as if I come out of hte hole alot EASIER than I did with a more conventional style of pressing. I plan on working with 385 on rest pause sets for awhile until I'm getting sets of 8 easily instead of only getting it with a pause. Thumbless grip seems to make pressing EASIER too though in the back of my mind I'm always waiting for it to slip.

flat dumbbell flyes:

60lbsx15x1
80lbsx10x1
80lbsx10x1

narrow grip plate loaded press for super slow reps to cool down:

225x15x1
225x15x1

DELTS!!!  (Only did the side delts today. My front delts felt hammered after all the pressing. )

supported side lateral dumbbell raises: unilaterally..

50lbsx10x1
70lbsx8x1
70lbsx7x1 right arm and 70lbsx8x1 left arm

cable side laterals: super slow...

50lbsx12x1
50lbsx12x1

I noticed these I feel working the delts more than any other exercise. I don't do them straight out to the side either like most but, instead at a 45* angle away from me. SMOKES the side delts.




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 05, 2007, 10:55:16 AM
Nice shots Wicked, you look to be very thick mate, and even if you loose a bit of extra body fat I'd say you will still be thick as hell. Nice vascularity in the arms too. Great width on your shoulders as well 8).

Dude I saw your pics. Are you kidding me? I'll trade you some strength for some of your ripped'ness! ;D;D Yeah I do like my vascularity. Even at my high body fat percentage I have it. I get alot of it on my neck and traps and shoulders training down my arms but that's it. Nothing anywhere else. Odd huh? I chalk it up to having a family history of high BP! Though the funny thing, when on the juice, it doesn't fluctuate much. Go figure.


Title: Re: The WICKED truth about my training
Post by: Honour on August 05, 2007, 04:32:38 PM
Yeah i guess you are lucky with the arms vascularity, kind of thing you can just wear a tee-shirt and flash the guns around a bit ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 06, 2007, 08:28:29 AM
back!!!

bent over barbell rows:

135x12x1
315x10x1
405x10x1
405x6x1 gas'd out trying to go slower...
335x12x1

wide grip lat pulldowns: (not the standard handle but the handle where you palms face in... LOVE IT! )

205x10x1
235x8x1
250x4x1
250x4x1 improved in this one!!!

supported incline dumbbell rows: made progress here too!!

80lbsx10x1
100lbsx10x1
100lbsx10x1
100lbsx10x1

narrow grip cable rows to finish:

225x12x1
225x12x1


REAR DELTS!

reverse pec dec flyes: unilaterally...

alot harder after back day than on regular shoulder day..

160lbsx10x1
160lbsx10x1

reverse high pulley cable flyes:

30lbsx15x1
40lbsx12x1
30lbsx15x1




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 07, 2007, 09:37:44 AM
LEGS!!!


squats:

135x15x1
315x8x1
405x8x1
500x5x1
500x4x1

good mornings:

135x15x1
315x10x1
315x10x1
405x9xoh sweet jesus! I wasn't paying attention and let the bar get too deep down my back and couldn't save it on the 9th rep and had to dump it. Not only did it feel like it tried to rip my arm off but my back looks like I was dragged behind a truck for a few miles. Either way. I've got to learn better bar control and it feels like 405 is a good working set. I don't feel much with 315 but that first rep with 405 really I really felt pull up the entire length of my erectors.

stiff leg'd deads:

135x10x1
315x5x1
500x5x1
515x2x1
that would be progress...

TRAPS!!

barbell shrugs:

135x10x1
315x10x1
500x10x1
600x10x1
675x5x1
695x wouldn1t really call it a rep...
no room on the bar for anything more than a 10. WHY DO COMPANIES COAT PLATES?! RUBBERIZE THE FLOOR INSTEAD!!  >:(

I've been told by numerous lifters that I respect that the reason I'm not very large but strong as fuck is because I work with too many heavy sets. I didn't know that was possible. It's been said that with my split and the weight I move, I really should consider cutting DOWN the total sets and drop the volume abit to see if I grow. I'll give it a month or so working like this and see if I see much increase in size. I just don't feel like I'm working hard or hit it hard enough when I do anything less than I normally do. They said just go heavier in fewer sets and go balls out to see how it works for me.


Title: Re: The WICKED truth about my training
Post by: Honour on August 07, 2007, 06:33:52 PM

405x9xoh sweet jesus! I wasn't paying attention and let the bar get too deep down my back and couldn't save it on the 9th rep and had to dump it. Not only did it feel like it tried to rip my arm off but my back looks like I was dragged behind a truck for a few miles. Either way. I've got to learn better bar control and it feels like 405 is a good working set. I don't feel much with 315 but that first rep with 405 really I really felt pull up the entire length of my erectors.


You do realise that if that happend to most of us we would be in a wheelchair or worse about now ;D.


Title: Re: The WICKED truth about my training
Post by: Honour on August 07, 2007, 06:39:52 PM

I've been told by numerous lifters that I respect that the reason I'm not very large but strong as fuck is because I work with too many heavy sets. I didn't know that was possible. It's been said that with my split and the weight I move, I really should consider cutting DOWN the total sets and drop the volume abit to see if I grow. I'll give it a month or so working like this and see if I see much increase in size. I just don't feel like I'm working hard or hit it hard enough when I do anything less than I normally do. They said just go heavier in fewer sets and go balls out to see how it works for me.

Man seems a little weird to me :-\. I mean aren't you normally only doing 1-2 real heavy sets per exercise? I'm not really quite sure what you mean mate. Do they want you to just do like 2 warmup sets then 1 heavy set and that is it for that exercise? Forgive my ignorance here, I'm just not getting it :-\.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 07, 2007, 06:52:16 PM
Man seems a little weird to me :-\. I mean aren't you normally only doing 1-2 real heavy sets per exercise? I'm not really quite sure what you mean mate. Do they want you to just do like 2 warmup sets then 1 heavy set and that is it for that exercise? Forgive my ignorance here, I'm just not getting it :-\.

I always do a good warm up, one set to prep the muscles then right into the heavy work. Like squats, 135, jump to 315, then up to 405 or 500...don't want to risk injury. I'm told I should just do less sets period!


Title: Re: The WICKED truth about my training
Post by: Honour on August 07, 2007, 11:01:37 PM
I always do a good warm up, one set to prep the muscles then right into the heavy work. Like squats, 135, jump to 315, then up to 405 or 500...don't want to risk injury. I'm told I should just do less sets period!

Yeah i know you always get in a pretty good warm up thats why it just sounds strange..... if you have the energy just seems a waste to not use it. But your right it is always good to try something new to mix it up 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 08, 2007, 04:51:59 AM
Yeah i know you always get in a pretty good warm up thats why it just sounds strange..... if you have the energy just seems a waste to not use it. But your right it is always good to try something new to mix it up 8).

Yanno if any ONE person told me to cut down my sets, I'd tell'em to go fuck off. Unless someone looks outstanding, has some degrees behind them, or outlifts me, I don't really give them the time of day. Too many M and F know it alls walking around this joint. I try to keep an open mind but c'mon now. I mean I'm growing but at a very very slow rate. Not like I did when I first got started but that's expected. I just feel like I should go until I can't go no more. Not to COMPLETE failure but enough to bomb out at the weight i'm using on each exercise. If I can do more and feel like I haven't really worked it that hard, I usually keep going. I can squat and bench all day. I guess I'm going to hafta put more into the sets I DO instead of less overall sets. I try to pyramid up til I can't go any heavier, then work my way back down to tap myself out completely and cool down. I think hearing myself say that, is exactly why I'm not growing. I can't go any higher, so I start killing myself on the way down to fail it out.

I trained once what I thought what HIT...I'd do one huge drop set to complete failure on EVERY exercise I did and actually LOST ALOT of size and strength. Maybe if I just pyramid'd up, I'd do myself more good than going up and back down.


Title: Re: The WICKED truth about my training
Post by: Honour on August 08, 2007, 05:21:22 AM
Yeah it's just so weird, your weights have been moving up and up and you seem to be going balls to the wall, so it's just hard to think of you having to find another way to get that growth spark going again. I mean if you weren't getting stronger I'd understand, but you still have been ???.

I don't know mate but i guess this is what this whole game is about.....finding out what your body needs then giving it to it!!!!

As Rob Schneider says..."You can do it" ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 08, 2007, 05:50:23 AM
Yeah it's just so weird, your weights have been moving up and up and you seem to be going balls to the wall, so it's just hard to think of you having to find another way to get that growth spark going again. I mean if you weren't getting stronger I'd understand, but you still have been ???.

I don't know mate but i guess this is what this whole game is about.....finding out what your body needs then giving it to it!!!!

As Rob Schneider says..."You can do it" ;D

Yeah man. I'm getting strong as fuck and I keep telling myself to idle and let my body catch up to my strength gains because they're not disappearing but the easier a lift gets, the more I want to try and push the envelope even more. It's like a drug..addicting as hell. I still get those laughing fits when I do heavy, heavy sets. I'm even coming off the juice and still look like I do WHILE gaining strength. I might not look GREAT but I know I look good and thick. We'll see what it comes down to a month after my last shot when I start my pct. I'm devouring goals left and right and destroying numbers left and right. I have great limit strength but my stamina and rep strength sucks. I start squatting and want say, 15 reps, I hit rep 10 or 12 and those last 3 seem like another 10 fucking reps so even I get in my own damn way. I just need to find something that works for both size AND strength and finally blow the hell up. 40lbs gained in a year and a half isn't that bad. Who knows what another 6 months...or even a year will bring.


Title: Re: The WICKED truth about my training
Post by: Honour on August 08, 2007, 07:21:30 AM
Hell yeah man, thats what I'm talkin about. By this time next year the ground will quake when you walk into the gym ;D and tbh with your attitude that ain't far from the truth mate :)....lol oh man I gotta get to bed and here I am gettin all pumped up hahaha ;D. Sleep mmmmmm 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 08, 2007, 06:59:56 PM
(http://a323.ac-images.myspacecdn.com/images01/78/m_ff4e90c221e7168196fb5c3ffba24e92.jpg)

After only 5 months of squatting. My legs are looking SO much better than a year of leg pressing EVER did. Quad sweep is looking good I think. Another year or so and they might be close to matching the width of my lame ass shoulders.

I'm thinking if I took my cutting and diet seriously, having weighed in at 241 this morning, I could be a solid 215 or so..but at 6'?!?!  :-\


Title: Re: The WICKED truth about my training
Post by: Joey Tito on August 09, 2007, 09:19:52 AM
(http://a323.ac-images.myspacecdn.com/images01/78/m_ff4e90c221e7168196fb5c3ffba24e92.jpg)

After only 5 months of squatting. My legs are looking SO much better than a year of leg pressing EVER did. Quad sweep is looking good I think. Another year or so and they might be close to matching the width of my lame ass shoulders.

I'm thinking if I took my cutting and diet seriously, having weighed in at 241 this morning, I could be a solid 215 or so..but at 6'?!?!  :-\

Good separation in the quads there.  I agree, squatting will put much more mass on ya than leg pressing.

How many inches around do your quads measure in that pic?

Good job on the dieting.  What waist size of pants are you wearing these days?

Great work bro!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 09, 2007, 09:25:08 AM
Good separation in the quads there.  I agree, squatting will put much more mass on ya than leg pressing.

How many inches around do your quads measure in that pic?

Good job on the dieting.  What waist size of pants are you wearing these days?

Great work bro!

Diet? Right now my diet consists of whatever the hell I can fit in my mouth. I wear a size 34 though from a 36 after two weeks of carb free diet though. Don't really know. I measured them 6 months ago at 26" but I know they're bigger than that. I'd give them 28" give or take. All my jeans are tight as hell on my quads even with loose fit but I know if I took cutting down seriously they'll float around the mid 20's considering I have ZERO ham strings. Squatting have give me alot of overall body power too that I don't think you could ever get from leg pressing..

thanks for the props btw...


Title: Re: The WICKED truth about my training
Post by: Honour on August 09, 2007, 03:09:47 PM
Huge outer sweep Wicked, great work 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 09, 2007, 08:17:08 PM
CHEST!!!  trying for the lower volume approach today...


flat bench:
135x15x1
315x8x1
405x4x1
405x3x1
455x half ass half repx1
405x3x1+1rp

I know I could've hit my goal of 405 for 5 on that first set if i had the balls to go for another rep. UGH!


dumbbell flyes:
60lbsx10x1
80lbsx10x1
100lbsx4x1...and couldn't handle the weight well after that so banged out 15 presses with it.

That was it for chest. I believe that is at least a LITTLE bit toned down some.

Shoulders!!


upright rows:

135x10x1
195x6x1

dumbbell side laterals:

60lbsx15x1




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 10, 2007, 12:51:09 PM
new lower volume HEAVIER back day.....

bent over barbell rows:

135x15x1
315x10x1 so ridiculously easy it's not even funny...
405x12x1 and failed out...started to stand up so I got rid of it.

supported incline dumbbell rows: (Should've gone heavier)

110lbsx12x1
110lbsx10x1

plate loaded hammer strength high pulls:  (good weight on this one...)

4plates and a 25x9x1
4plates and a 25x6x1

seated cable rows: (can't go heavier..it's the whole stack!)

300lbsx13x1
300lbsx9x1


I felt like I met the lower volume requirements nad still hit it hard enough to bomb out. Went to failure on each set but not COMPLETE failure. I'm told that's what I'm looking for.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 12, 2007, 12:12:43 PM
LEGS!!

squats:

135x15x1
315x10x1
500x5x1 could've gone 6...when I don't think I have anything left, I need to push myself for one more. FUCK!
500x2x1...stood up for too long on the last one and gas'd out. that was enough for today.

SLDL's
135x15x1
315x10x1
500x5x1
500x3x1

unilateral leg presses:

225x10x1 warmup
405x23x1 and 405x20x1...to failure on both legs.

leg extensions: super slow...
150x15x1
150x15x1
150x15x1



Legswere shaking after all this. Hadn't had that happen in a LONG time.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 13, 2007, 03:28:02 PM
ARMS!!

biceps!!


dumbbell preacher curls:

60lbsx10x1
80lbsx6x1
90lbsx3x1

seated alternating dumbbell curls:

60lbsx10x1
70lbsx6x1

hammer curls:
70lbsx10x1
70lbsx8x1

TRICEPS!

smith machine closed grip bench press:

135x15x1
315x8x1
405x4 or 5 for 1...we'll hafta see in the video when I get the link today! :D

nautilus tricep pressdowns:

255x20x1
255x20x1
255x20x1

v-bar press downs:

whole stack to failure... 23 reps.

TRAPS!!

barbell shrugs:


135x15x1
315x10x1
500x10x1
600x5x1 prep'd for the 675 film..
675x5x1 AND SHE DIDN'T GET IT ON TAPE!
695x5x1  got pissed and went for more.....


Title: Re: The WICKED truth about my training
Post by: trab on August 13, 2007, 03:34:24 PM
Lookin forward to seeing some bendy Olympic bar.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 13, 2007, 04:33:28 PM
Lookin forward to seeing some bendy Olympic bar.

JUST WAITING ON THE LINKAGE BABY! PATIENCE! I honestly haven't seen them myself.. I'm curious on how I did form wise.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 15, 2007, 01:13:26 PM
CHEST!  cutting volume down and doing more work in less sets.

smith machine flat bench: waiting for a time for elbow pain to go away!

135x15x1
315x8x1
405x6x1+3rp touch and go on all of them with 30 second rest between sets! OH HELL YEAH! Taking out alot of the bullshit inbetween sets has given me alot of high end pushing power. My goal is to hammer 405 til it's cake.

dumbbell flat bench flyes:

60lbsx10x1
80lbsx15x1 failed...

seated narrow grip plated loaded chest press:

8plates DEEPx9x1 failed
10plates DEEPx2x1 failed


SHOULDERS!

seated military press:

135x15x1
225x8x1+3rp FULL ROM! To the chest and back up!  Getting easier. I guess from all the heavy benching.

dumbbell upright rows: to the nipple line...

100'sx8x1
100'sx5x1

both to failure..


hope this shit works!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 16, 2007, 01:15:30 PM
BACK!!1

bent over barbell rows:

135x15x1
315x10x1
405x8x1 failed! going as strict as possible. I'd rather get one or two good ones than 15 shitty ones. REALLY focusing on form and keeping the heaving out of it. It's almost impossible to go really have and not have a little body english but I want to be as bent over as possible. The reps have come down some but my form is looking alot better after the raping I took on the vids.

seated cable rows:


300x15x1 failed
300x13x1 failed

underhanded grip pulldowns:

250x6x1 failed
250x5x1 failed ..something about doing these AFTER the other work I'm failing out on KILLED my strength in this.

HS high pulls:unilaterally

4platesx9x1 failed both sides
4platesx12x1 and 4platesx11x failed both sides

I was going to do another exercise and was just too spent. This going to failure on each set and doing more work with less sets is killing me but not in a bad way. I feel like I'm working harder than I have ever been and finishing my workouts in about half the time. I'm liking this style of training alot and am up 3lbs in weight from two weeks ago. I'm coming OFF cycle and moving back up weight wise.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 16, 2007, 01:17:29 PM
where are the vids of your barbell rows?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 16, 2007, 01:21:12 PM
where are the vids of your barbell rows?

I'm trying to set a day up for those and squats. Right now I'm using the mirror. I thought the standard was bent over to 45* angle. Is that not right? I cut my rows off once I start standing up like a dead lift each rep. You need to go give me a no bullshit answer on my smith machine question in the training forum.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 16, 2007, 01:26:08 PM
I'm trying to set a day up for those and squats. Right now I'm using the mirror. I thought the standard was bent over to 45* angle. Is that not right? I cut my rows off once I start standing up like a dead lift each rep. You need to go give me a no bullshit answer on my smith machine question in the training forum.
nothing wrong with the Smith if that's what you want to use, don't get caught up in this macho barbell and dumbbell or nothing stupidity, yeah bb's and db's probably do hit a little more of the total muscle but not so much that you should stop using the Smith if you like it, resistance is resistance.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 16, 2007, 01:32:43 PM
nothing wrong with the Smith if that's what you want to use, don't get caught up in this macho barbell and dumbbell or nothing stupidity, yeah bb's and db's probably do hit a little more of the total muscle but not so much that you should stop using the Smith if you like it, resistance is resistance.

Yeah but I'm hoping to compete. It's more of a rehab thing. I'm praying I can at least keep a triple. IT's ALOT easier on the smith because all I hafta do is push. I'm wanting to do my first PL meet before the year is out and go watch one before that to see what I need to bring and prep for. At the local level, a raw 405 or 415 should be decent. I appreciate the straight up answer too. I know you know your shit.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 16, 2007, 01:36:41 PM
Yeah but I'm hoping to compete. It's more of a rehab thing. I'm praying I can at least keep a triple. IT's ALOT easier on the smith because all I hafta do is push. I'm wanting to do my first PL meet before the year is out and go watch one before that to see what I need to bring and prep for. At the local level, a raw 405 or 415 should be decent. I appreciate the straight up answer too. I know you know your shit.
you gonna compete at 242 or 220? in the USAPL raw local meets 405-420 is very good for that class, you might be able to get 460-475 with a single ply shirt.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 16, 2007, 01:40:51 PM
you gonna compete at 242 or 220? in the USAPL raw local meets 405-420 is very good for that class, you might be able to get 460-475 with a single ply shirt.

I know I have no place to talk since I do use gear but, something about using a shirt bugs me. I'll compete in whatever class they toss me in at the weight I show up at. I'm sure I'll be in the low 240's.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 16, 2007, 01:43:45 PM
I know I have no place to talk since I do use gear but, something about using a shirt bugs me. I'll compete in whatever class they toss me in at the weight I show up at. I'm sure I'll be in the low 240's.
if you're between 220 and 242 when you weigh in you'll be in the 242's, if you're between 198 and 220 you'll be in the 220's, single ply polyester shirts don't give you much really only 35-50 pounds or so, they probably won't drug test you in the USAPL if you don't put anything too freaky up but i'm not sure it might be a drug free federation, if it is just do a WPO or WABDL meet.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 17, 2007, 07:49:27 PM
LEGS!! worst leg day ever..what a fucking waste of time. I was sluggish, uninterested, and didn't feel I had it today and my lifts show it.

good mornings:

135x15x1
315x10x1
405x2x1 started to slide down again like last weeks incident and I got spooked...
315x16x1

SLDL'S


135x15x1
315x10x1
500x5x1

legpress:

12platesx15x1
20platesx10x1
24platesx10x1
30platesx10x1failed
32platesx3x1 failed


there's a reason why I don't leg press anymore...It was so easy it was pointless AND it took 10 fucking minutes to unload it. Legs didn't feel shit when I was done...this is why SQUATS ARE KING!


shrugs:

135x15x1
315x10x1
600x8x1 super slow
600x6x1 super slow
500x9x1 super slow and failed out each time. I made sure I didn't use my legs and didn't go over a managable weight.

What a fucking waste of an afternoon..I'm still pissed about it.  >:(



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 18, 2007, 05:19:08 PM
ARMS!


biceps!!!


standing barbell curls:

95x10x1 warmup
135x8x1+3rp   

I've got to admit...I know it's not alot but it looks cool as hell curling a barbell with a 45 on each side. HARDER THAN I THOUGHT IT WOULD BE! I wanted to change it up today and try these. Last time I did them I couldn't even do 125 for 6.

seated alternationg dumbbell curls:

65lbsx10x1+3rp 

cable easy bar curls:

200lbsx14x1+4rp

TRICEPS! PAY ATTENTION!!

135x15x1
315x10x1
405x bombed it..
315x10x1 failed out

After getting alot of advice on from the vid clips on how to do these properly. I brough my grip in to where my hands touched and brought the bar down to my chest. I noticed two things, ONE bringing it all the way down doens't hurt my shoulders and TWO doesn't hit my chest like i thought it would but does stretch the shit out of my tris at teh bottom! The only negative thing I can say about doing them with this narrow of a grip is that even with inzer wrist straps, it kills my wrists. My rigth wrist almost folded over backwards before I could rack it with 405.I wonder if I can find a happy medium here.

seated HS plate loaded dips:

10platesx7x1+5rp

rope cable press downs:


140lbsx18x1+7rp

The thing I noticed with these is that on the flare outs, with anything over 140 it hurts my right shoulder. WHY?!?!  ???


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 20, 2007, 07:35:50 AM
THIS NEW STYLE OF TRAINING IS FUCKING SIIIIIIIIIIIIIIICK!!! Today I blew it away...I have never felt stronger EVER!


CHEST!!!

flat bench
:

135x15x
315x8x1
405x5x1+3rp+2rp 30 seconds rest between sets...so I finally got my 10 reps with it. NOW I just need to get it without resting. The first 5 I smoke and start bombing out IMMEDIATELY after! BUT I GOT IT!! 10 REPS WITH 405!!!


seated plate loaded bench press machine:


5platesx7x1....loaded a quarter piece on each side fast, sat back down, and went for a double, then took it off and got another double with 10 total plates again. I'VE NEVER DONE MORE THAN A DOUBLE WITH 10 PLATES AND TODAY, EVEN AFTER BENCHING, I SMOKED IT! WTF has gotten into me?!?!?

dumbbell flat bench flyes:

no warmup set, I was good and warm after all the pressing....

80lbsx19x1+8rp HOLY SHIT!!!  I think it's time to move up in weight now.

SHOULDERS!


smith machine seated press:

135x10x1
225x7x1+3rp+3rp... to the neck and back! If I stop too soon it seems more difficult than hitting my neck and going back up. It feels almost like I'm coiling a spring and exploding out of it at the bottom. HMM...


upright rows:

160x17x1+8rp


ABS!!!

whole stack rope crunches til I got sick of them....




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 20, 2007, 07:46:16 AM
::)

I should post new pics and give you some new ammo on me. I've been eating and eating and eating to just plain grow. I'm getting soft as hell and don't really wanna know my body fat but, at the moment, i'm enjoying the always energized feeling of having food in me. Carb free blows.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 20, 2007, 08:10:25 AM
I should post new pics and give you some new ammo on me. I've been eating and eating and eating to just plain grow. I'm getting soft as hell and don't really wanna know my body fat but, at the moment, i'm enjoying the always energized feeling of having food in me. Carb free blows.
just joking with you man, i know you work hard in the gym.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 20, 2007, 08:20:16 AM
just joking with you man, i know you work hard in the gym.

Bro you know I don't take you too seriously. It's all in good fun. At least you keep this shit from getting boring in here. I hate going to some forums and it's the same old shit everyday. If you keep your shit up though, I'll be a legend in this place without having to do any sort of anything thanks to you! 1/4 REP KING MOTHER FUCKER!!



I also want to know when do you decide to move up in weight on certain exercises with this rest/pause style of training?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on August 20, 2007, 08:23:05 AM
Bro you know I don't take you too seriously. It's all in good fun. At least you keep this shit from getting boring in here. I hate going to some forums and it's the same old shit everyday. If you keep your shit up though, I'll be a legend in this place without having to do any sort of anything thanks to you! 1/4 REP KING MOTHER FUCKER!!



I also want to know when do you decide to move up in weight on certain exercises with this rest/pause style of training?
i don't do any rest pause training but i'm a huge believer in sets of 5-6 always have been, the rest pause stuff is good for the DC type of program but it's hard to do rets pause on barbell movements.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 20, 2007, 08:28:30 AM
i don't do any rest pause training but i'm a huge believer in sets of 5-6 always have been, the rest pause stuff is good for the DC type of program but it's hard to do rets pause on barbell movements.

You're not kidding..it really is. I think I'm getting more on the heavier weight shit because I'm not wasting energy on a handful of sets building up to it. If I just jump right into it then I seem to be able to go all day with a certain weight. I got it out of my head that I need to warm up AGAIN after already doing a certain exercise for that particular body part. Just get back in it. Al's training is very inspiring. Even after the shit he's been through he fucking brings it. I need to touch base with him more. Iw ould' really call what I do DC..just rest pause training. It's a way of making me FEEL like i've done alot of work when really i'm cutting my sets down and giving my body a chance to grow. And even though I got a total 10 reps with 405 today and made one more rep than last time, It's still not a straight set so I've got my work cut out for me. I would suggest though, at least trying this shit for a month or two at least once. I didnt' believe it would ever work and am a heavy/volume guy like you are or was. I guess if you do it right and with intensity, you'll respond to anything.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 21, 2007, 09:12:44 AM
BACK!! just didn't have it today... had some things on my mind. I should've went home and got my shit together and came back that evening.

bent over barbell rows:

135x15x1
315x10x1
405x9x1
365x13x1  I didn't like how my 405 set felt so I dropped the weight and went at 365...

seated cable rows:

300(wholestack)x13x1

one arm lat pulldowns:

160x11x1+4rp right side
160x13x1+4rp left side

t-bar rows:

6platesx18x1


Title: Re: The WICKED truth about my training
Post by: Honour on August 21, 2007, 05:50:29 PM
LOL it's funny but i think these training forums are the only ones that Squad actually inputs some decent advice on GetBig. Just a shame no-one ever reads these training ones to see it....then again they would probably think his account was hacked or something ;D.

Hope the new style is working out there Wicked, change is as good as a holiday they say 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 22, 2007, 02:22:11 PM
LEGS!! GOOOOOOD LEG DAY! I feel like I made up for last week's cluster fuck...and I got my head on straight and made it happen!!

squats:

135x15x1
315x8x1
405x15x1 (could've got my 20 if I wasn't such a pussy!!)  +8rp!! WOO! 23REPS!! the rest between the first 15 and the last 8 was 35 seconds too! Not bad! I would've rather had my 20 reps consecutively though.  :-\ After that I puked in my mouth... 

hacks:

4platesx8x1 to stretch out the quads and get warmed up in this machine...
10platesx10x1+5rp Am really happy with this...

mid shin rack deads:

135x10x1
315x5x1
500x10x1+5rp+2rp STRAPS ONLY ON THE LAST 7 REPS! I'm very happy with this because I've strapped in for most things over 500 for awhile and the first time I go without them I hit 10 reps holding it.

unilateral leg extensions:

100x10x1+5rp right leg
100x11x1+5rp left leg



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 23, 2007, 03:43:00 PM
ARMS!

BICEPS!


barbell curls:
95x10x1
145x7x1+3rp+2rp

dumbbell hammer curls:

70lbsx10x1+5rp right side
70lbsx10x1+4rp left side

seated alternate dumbbell curls:

65lbsx10x1+5rp right side
65lbsx10x1+5rp left side

TRICEPS!

closed grip bench:
  the right grip full ROM

135x15x1
315x8x1
405x3x1+2rp felt gooooooood and just as easy as it was stopping parallel to my body!

narrow grip pressdowns:

260x17x1+6rp

reverse grip press downs:

185x12x1+5rp




Title: Re: The WICKED truth about my training
Post by: Cap on August 23, 2007, 04:01:42 PM
Here I am, away for a while and this M----r F----er goes and get's stronger.  Great, now I have to lift harder.  Just kidding bro.  Good to see the strength is still up there.  Remember what Levrone said, "I'm big because I'm strong".  Keep it up.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 23, 2007, 04:33:24 PM
Here I am, away for a while and this M----r F----er goes and get's stronger.  Great, now I have to lift harder.  Just kidding bro.  Good to see the strength is still up there.  Remember what Levrone said, "I'm big because I'm strong".  Keep it up.

HAHAHA my friend said that today when he worked out with me. WE DON'T WORKOUT TOGETHER FOR 2 MONTHS AND YOU COME BACK DOUBLING MY LIFTS! hahahaha! And I haven't had a shot in almost two weeks! I'm coming off and i still have this type of strength! GOOD TIMES! STICK WTIH IT! YOU'LL BE UP THERE!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 25, 2007, 01:53:37 PM
I UNLEASHED THE FUCKING ANIMAL IN ME TODAY! Had a good workout partner to feed off of too...

CHEST!!!

flat bench:
wanted to get under heavy weight today!

135x15x1
315x8x1
405x5x1
435x3x1 EASY! didn't do the rest pause today on the flat bench... I wanted to push it a little heavier

seated plated loaded chest press:

10 platesx10x1+3rp+3rp  HUGE SET! DESTORYED the set I did last time! I think it has to do with me not fatigue'n out on the flat bench before like last time though.

dumbbell flyes:

90lbsx15x1+5rp where's SF at..I need a BOOOOOOOOOOOOOM!

SHOULDERS!

seated military press:

135x10x1
225x7x1+3rp+4rp

upright barbell rows:

170x10x1+5rp

and some ab shit....


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 27, 2007, 04:19:33 AM
BACK!

bent over barbell rows:


135x15x1
365x15x1+6rp

seated plated loaded rows: instead of cable rows...wasn't at my home gym....

11plates totalx9x1+4rp

lat pulldowns:

230x13x1+5rp

dumbbell rows:

120'sx12+7rp right side
120'sx13x1+7rp left side


and some rear delt shit....


Title: Re: The WICKED truth about my training
Post by: Honour on August 27, 2007, 06:08:56 AM

and some rear delt shit....


ROFL yeah i feel the same about the addon stuff at the end of a workout sometimes ;D.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 27, 2007, 06:12:49 AM
ROFL yeah i feel the same about the addon stuff at the end of a workout sometimes ;D.

Yeah dude it's one little weiner finishing exercise..not even worth writing about.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 27, 2007, 05:29:12 PM
LEGS!! realized I was using too light of weight last time and bumped all my exercises a little...


squats:

135x15x1
315x8x1
465x9x1+6rp+3rp  18 total reps with 30 secs rest between the rest/pause sets...I'm happy.

hack squats:


5plates and a 25 per sidex6x1+3rp GOD DAMN THIS WAS HARD AS HELL! I barely got any reps with it but, felt good and 10total plates was too easy. I went for more weight than I have ever doing this exercise. Hopefully it was a smart move...

rack deads mid shin:

135x10x1
315x5x1
550x5x1+4rp+5rp   I stop and reset each rep instead of using momentum and blowing it up. Seems to be the weight I need to be using in this exercise ATM.

leg extensions: (went up in weight here)

120lbsx15x1+4rp+3rp right leg
120lbsx16x1+5rp+2rp left leg


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 28, 2007, 09:19:08 AM
ARMS!!


BICEPS!
barbell curls:

150x5x1+2rp..too heavy..dropped to 140lbs and got 5 more reps..i refuse to cheat. I hafta lay off these awhile. They're making my forearms hurt.

seated dumbbell curls:

70lbsx7x1+1rp  I had to stop...

dumbbell concentration curls: HAVEN'T DONE THESE IN FOREVER! INSANE PUMP!

40lbsx15x1+8rp+4rp right arm
40lbsx16x1+8rp+4rp left arm

TRICEPS!

floor presses to see if my elbow could handle it again...

135x10x1
315x8x1 easy
405x1x1+1rp and it started to hurt my elbow again. I'm hoping I won't be stuck on the smith for awhile longer...pissing me off

rope pressdowns:
went heavier...

160x15x1+6rp+5rp destroyed it by 20lbs


reverse grip pressdowns:

160x16x1+6rp+3rp


Title: Re: The WICKED truth about my training
Post by: natural al on August 28, 2007, 11:55:53 AM
You're not kidding..it really is. I think I'm getting more on the heavier weight shit because I'm not wasting energy on a handful of sets building up to it. If I just jump right into it then I seem to be able to go all day with a certain weight. I got it out of my head that I need to warm up AGAIN after already doing a certain exercise for that particular body part. Just get back in it. Al's training is very inspiring. Even after the shit he's been through he fucking brings it. I need to touch base with him more. Iw ould' really call what I do DC..just rest pause training. It's a way of making me FEEL like i've done alot of work when really i'm cutting my sets down and giving my body a chance to grow. And even though I got a total 10 reps with 405 today and made one more rep than last time, It's still not a straight set so I've got my work cut out for me. I would suggest though, at least trying this shit for a month or two at least once. I didnt' believe it would ever work and am a heavy/volume guy like you are or was. I guess if you do it right and with intensity, you'll respond to anything.

hey, man thanks for the compliment, if my log inspires someone great, that's what it's there for I guess.  I like the fact that you took the advice I gave you about warming up, that really made sense to me when I read it....good job.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 29, 2007, 04:36:38 AM
hey, man thanks for the compliment, if my log inspires someone great, that's what it's there for I guess.  I like the fact that you took the advice I gave you about warming up, that really made sense to me when I read it....good job.


Yeah that first initial exercise I consider the warmup for the rest of the workout as long as it's not something drastically different from the intial exercise. I've started eating as my powerlifting pals suggested and just eat what I want when I'm hungry within reason. I'm back up to 250lbs after cutting down under 240 awhile back. I've steadily put on a lb or two a week now for three weeks because I've up'd the protien,etc. I don't know how high I want to go but I'm starting to get soft enough that it's bug'n me. I figured 5-6 more lbs over the top and I'll start back down again. The strength, especially training this way is fucking ridiculous. Pushing for one more rep each time doesn't seem that hard and moving up in weight, you quickly learn when you can and CAN'T do it lol...barbell curls being an example.


Tried floor presses to see how it felt and 315 fell prey to me easily on my closed grip floors but 405 brought back a little roughness. Roughness I'm trying to get away from that put me on the smith for it in the first place. PLUS going heavier on the barbell curls irritated something in my forearm to keep me from having a good bicep day. MAD AS FUCK! So all yesterday did was piss me off even more to the point that come tomorrow when it's time to train chest again, it's hell to pay! RUN! ALL OF YOU RUN...CUZ I'M COMING! AND HELL'S COMING WITH ME!


Title: Re: The WICKED truth about my training
Post by: trab on August 29, 2007, 11:13:38 AM
Floor Press= Good.   
You could prolly get away w/ adding bands at your Gym for those & Bench for speed work.
Those Bands make it a MOFO if you tighten them up good.
Develops some explosive force off the chest.
They can actualy be too much if you keep at them to frequent.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 31, 2007, 04:59:09 AM
Yeah I like floor presses! I'm going to rotate them out with closed grip smiths. It's ALOT harder than it seems and it'll help get my elbow back in shape to get the fuck off the smith. I can hammer one closed grip floor press easily but if I shake off course even a little my elbow sings.

CHEST!

incline press:
   To start feeling things out again and see if I'm good to go on the regular flat....

135x12x1
315x6x1+3rp+5rp+4rp  rack and go over and over til I bombed it. Explode up a few reps, 15 sec rest, again, rest, again...First time I've done inclines in awhile! Felt good! Didn't want to push it too much. Touch and go with ease!

angled grip plated loaded bench press:

8platesx8x1+3rp+3rp+4rp   LOVE this machine though I always used the same grip in the past, I wanted to change things up abit.

by now when I flexed it felt like the connective tissue would rip from my sternum...LOVE IT!

dumbbell flat bench press:

120'sx10x1+6rp  hard as hell to do after doing all the other rest pause work already AND I was on my 3rd exercise only 20 minutes into the workout. The pump is ridiculous training this way.

dumbbell flat bench flyes:

95lbsx10x1+5rp Very happy with this. Went up 5lbs over last week and even after all the previous work, I was able to get at least 15 total reps with it.


SHOULDERS!

UPRIGHT ROWS:


185x7x1+3RP dropped the weight down to 135 and got 5 more immediately after

seated plated loaded overhead press:

8platesx6x1+4rp+7rp where the fuck did that last rest/pause set come from!?!  ???



I'm trying to decide if today was really worth much or not. I didn't normally go as heavy as I usually do and tried inclines for hte first time in forever. Elbow felt good and will continue to rotate the smith out with the flat and incline until I feel nothing in it anymore. Since I didn't push bigger numbers like I normally do I added another RP set to those that I could and an additional exercise.


Title: Re: The WICKED truth about my training
Post by: trab on August 31, 2007, 05:39:59 AM
Neropane wrap & strong hot muscle rub on that elbow. (Some veterinary stuff for horse hooves is hottest)
Carefull w/ that shiet, try a test spot..

Acupuncture (Electro-acupuncture)  It either gives some good results 1st time or it dont. Great for some soft tissue aggravations.........


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on August 31, 2007, 06:04:38 AM
Neropane wrap & strong hot muscle rub on that elbow. (Some veterinary stuff for horse hooves is hottest)
Carefull w/ that shiet, try a test spot..

Acupuncture (Electro-acupuncture)  It either gives some good results 1st time or it dont. Great for some soft tissue aggravations.........

It's steadily getting better and better as the workouts go by. I've contemplated an elbow wraps soon if it does'nt go away but things have been progressing in the right direction. I haven't tried to push heavier weights just yet but it's feeling damn good!

.. and 4 people I know that workout regularly have all recently had elbow issues after starting to do skull crushers!  >:(


Title: Re: The WICKED truth about my training
Post by: trab on August 31, 2007, 01:01:09 PM
Skull-Crushers w/ bar (even EZ) hurt's my elbows.

I CAN do  'em w/  dumbells on a bench inclined at various angles. It lets the elbows "float" where they
feel best.

You can bring  'em right down and touch chest, and even pause briefly on chest.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 01, 2007, 04:26:20 AM
Skull-Crushers w/ bar (even EZ) hurt's my elbows.

I CAN do  'em w/  dumbells on a bench inclined at various angles. It lets the elbows "float" where they
feel best.

You can bring  'em right down and touch chest, and even pause briefly on chest.

I'm going to start doing them like I saw in the westside video! IT WAS PRETTY CRAZY LOOKING! It's like lying skull crushers but with dumbbells instead.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 01, 2007, 04:46:12 AM
BACK!!!    after having a mildly shitty chest day yesterday...I refused to have a bad back day. I think I took care of it nicely.

bent over barbell rows:

135x15x1
315x8x1
365x20x1+3rp  why I didn't go right into 365 after the warmup I'm not sure...either way I'm happy with the end result

seated cable rows:


300(whole stack)x15x1+8rp+5rp


HS plate loaded high pulls: unilaterally..

4platesx9x1+3rp+3rp right side (pathetic)
4platesx11x1+5rp left side   (no extra rp set...royally toasted after the first one)

plate loaded rows: unilaterally

5platesx15x1+6rp+4rp right side
5platesx20x1+6rp left side  (I got started and didn't stop that first set til I collapsed unlike on my right side where I should've sucked it up.


rear delt dumbbell raises:


30lbsx25x1+6rp




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 01, 2007, 07:29:01 AM
i'd pay money to see that 365 for 20 set. ::)

Last people that offered to pay money for what I claimed bailed out saying fake plates and shit no matter what my depth was. I don't give a shit anymore lol I'm just here to work. I do wonder how I doing them looks though because I feel it in my lower lats where people say it's an upper/middle back exercise.  ???  I will work with 365 til I'm confident that I'm not heave ho'n 405. I'm starting deeper with the row though like in the shawn ray vid to where It's just below my knees and row it up. I'm sure the last few reps in that set looked alot shittier than the rest but my back felt jacked after it. It's either work with 365 til it's cake or play with 405 not knowing if I'm really doing much with it or not...  :-\


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 01, 2007, 07:37:42 AM
back pic from yesterday... I need a better camera phone if that's all I'm going to use. Back up to 250 while going on 4 weeks off. (http://a176.ac-images.myspacecdn.com/images01/76/m_9f6a43c33736ac1e3ff14337f8cfdcaf.jpg)


Title: Re: The WICKED truth about my training
Post by: trab on September 01, 2007, 08:24:58 AM
Those DBs for Tris have a nice feel. They let the joints go where they feel best.
They even work good at a incline...

And.. Everyone laughs at those big colored instability Balls, but if you get a large one thats real full,
and arch backwards on it, those dumbell also have a good feel there.

AND.. 1. It can increase your arch for benching  2. you can strategically place the ball to watch the best female ass in the Gym.. ;).


Title: Re: The WICKED truth about my training
Post by: The Squadfather on September 01, 2007, 08:30:14 AM
back pic from yesterday... I need a better camera phone if that's all I'm going to use. Back up to 250 while going on 4 weeks off. (http://a176.ac-images.myspacecdn.com/images01/76/m_9f6a43c33736ac1e3ff14337f8cfdcaf.jpg)
red X.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 01, 2007, 06:51:51 PM
worked for me... i don't see a redx

LEGS!!! Brought the pain today. I went balls out and tried to push my legs beyond what they've seen yet...I had a GOOOD day!


squats:

135x10x1
315x8x1
465x12x1+7rp+4rp GOTTA DIG DEEP! Bested my last R/P set both with a total and the initial first set squatting! I'm working on getting the proper back arch as well. It's helping alot with better bar control!

leg press:

720lbswarm up since I feel it abit differently than squats...
1050lbsx26x1+15rp and my legs were FRIED! I wasn't going for another set, I almost didn't make the last rep on the 15rp set.

leg extentions:

120lbsx14x1+4rp+2rp right leg
120lbsx15x1+4rp+2rp left leg

rack deads:
mid shin... few inches off the floor. I just wanted to do some pullin.

135x8x1
315x5x1
500x3x1
600x2x1
675x1xmissed..halfway up and dumped it
635x2x1 EASY!

I'm reracked and regripping ever rep too to take the momentum out of the movement and really work on driving my heels through the floor and hips up through the finish. Only used straps at 600 and heavier! Grip feel strong!

I think I had a pretty good leg day..debating on arms tomorrow.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 02, 2007, 09:46:11 AM
Arm day turned out to be so so...ripped up the bi's but tri's suffered. I went for floor presses again because they feel different. Why i'm not sure but they do and because I'm weaker in this exercise, though i'm not sure why, I want to do them til I'm better at them.

triceps!

closed grip floor presses:


135x10x1
315x7x1 slight elbow pain...bumped the weight down
245x12x1 as fast as possible.

v bar pressdowns:  the tricep pump doing these is ridiculous

260x7x1+5rp

rope pressdowns:  went a lil lighter due to elbow irritation

140x16x1+8rp


biceps!!

seated dumbbell curls:

70lbsx8x1+4rp GOOD DAY! SMOOTH AND CONTROLLED! I cut my sets off the moment I start to cheat. I want good reps not shit.

dumbbell hammer curls:


75lbsx8x1+6rp right side
75lbsx8x1+4rp left side

dumbbell concentration curls:

50lbsx10x1+5rp I'm not sure how strong this is in this particular exercise but DAMN it feels good!


Title: Re: The WICKED truth about my training
Post by: bigmac77 on September 02, 2007, 03:05:46 PM
BACK

Closed grip pull downs: 200x12x1 (warmup),260x12x1,300x6x1

bent over barbell rows: 135x15x1,225x15x1,275x10x1

t-bar rows: 5platesx12x1,6platesx12x1,8platesx10x1

hammer strenght unilateral rows 4 plates (per side) x10x1, 5 platesx8x1, 5 plates plus a 25lb rider on top x8x1

TRICEPS

closed grip bench press: 135x15x1,225x15x1,315x10x1, 365x8x1 for partials

hammer strength dips:[/b 6 platesx10x1,8 platesx10x1,10 platesx6x1

machine french press (No spotter can safety help with this weight so a machine is what I feel to be my best choice to still be able to use this beneficial movement without much risk of injury.) 245x10x2

TRAPS


dumbbell shrugs for speed: 125'sx20x3 AS FAST AS POSSIBLE

power shrugs 135x15x1,315x10x1,405x10x1,495x8x1

Still on a cutting diet but am GAINING strength every couple of weeks. The more I read it the more it looks as if I've got too much going on for triceps but not too worried atm. No loss in strength and benching keeps getting easier. For not I'll continue with what I've got going on. No real loss in size yet on most body parts though. Arms are still 18" on the right and 17 and 1/4 on the left (not thrilled about that). Chest is at 47" but I know that'll come down alot when I hit about 215ish. Hopefully still be over 42" when I'm done cutting. BOTH quads are an even 27" so I'm not fretting too much over them. They're starting to overtake my shoulder width so I'm going to have to address one of two things. Bring down the quad work and start working more on detail and seperation or find a way to bring my shoulders up. =


So in 5 and a half months your bent over row went up 90 pounds and 10 reps. I'm not going to call you out like alot have done on this board, but will ask what exactly are you taking? Doing the same lifts workout after workout while on AAS, you will get very strong very quick, BUT whenever you come off, you will fall quick. I don't mean a month or 6 weeks off either, I mean 6-9 months clean. I didn't read threw your whole log, but I assume you are on AAS because those lifts are pretty much impossible for a natural, especially one who has only been "seriously lifting" for two years. You need to post vids so we can see your form. I have been lifting for 15 years and can't do some of the things you claim, I really want to see your form on these. Especially the SLDL, I can do 450 for a couple with the bar going down to touch my shoes, you make me look like a bitch though, I want to see how you are doing these, or at least explain them to us. Not trying to start anything, but some things just aren't adding up. So, what are you taking?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 02, 2007, 03:45:54 PM
Juice...plain and simple.


Been off a few weeks and my lifts haven't really gone up so much as i've changed my training style around abit. I've had two cycles within this amount of time too so I'm not sure why everyone is the least bit surprised.


Title: Re: The WICKED truth about my training
Post by: bigmac77 on September 02, 2007, 05:18:56 PM
Juice...plain and simple.


Been off a few weeks and my lifts haven't really gone up so much as i've changed my training style around abit. I've had two cycles within this amount of time too so I'm not sure why everyone is the least bit surprised.

Now that makes more sense and the lifts are more believable as well. Just be careful, getting so strong without a very good base can spell MAJOR trouble for joints and tendons. Pay more attention to your training while off and keep that same intensity, even though it gets much harder. Using MAX-OT or Westside style training is a good way to maintain most of your strength gains while off. You will lose strength though, it just happens. If you can stay within 30-40 pounds of the major lifts after being off for more than 3 months , you've done good. Even if the AAS ester says 3 weeks and it's gone, it lasts much longer usually. It takes a good 4-6 weeks off before the evil signs of withdrawal show their head. Make your workouts short and sweet, 3-4 days max a week. Stay as strong as you can, and the next time you jump on, you'll get even stronger than the last cycle. Make sure to get clean though before hopping back on, getting on too soon after a cycle will only spell disaster when you finally do come off for a long period of time. Be safe and good luck


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 02, 2007, 05:50:43 PM
Yeah right now i'm 4 days on one or two days off depending and I've changed my workouts to less volume but with more intensity and have up'd my food intake so much that i'm actually gaining weight on a regular basis. I was actually rather conscious of gaining too much strength and pusshing too hard too fast for fear of injuries or tears. The muscles outgrowing the tendons and ligament strength which usually takes 2-3 times longer to adapt that muscle tissue itself. I've actually dropped the weigth in a few exercises and plan to run with a certain weight in each exercise for awhile for mre reps vs. going up in weigth as fast as possible. I want to be big but, I want to live to tell about it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 03, 2007, 05:20:55 AM
Since today is my off day, I'm at work bored as balls due to the holiday, I'm going to post my current goals and give myself something to shoot for. I also need to remember to get a note pad and bring it with me. All the rp set and rep numbers and getting hard to remember.

Goals to shoot for by the end of the year....

bench 405 for 10 EASY reps and bench close to 500 as possible.
barbell curl 160 for an easy rep or two.
dumbbell curl 75 for a few strict reps
dead lift 700 or pretty damn close
squat 465 for 20 reps. With the RP sets only having 30 seconds rest between start to stopping...I know if I push it hard, I can get this. though just thinking about it makes me want to puke. Though my first goal is 465 for 15.
get back to using the 100's for dumbbell flyes with ease
do sets of 10 with perfect form on bent over barbell rows with 405lbs
hit 260lbs with reasonably bodyfat level
get arms to break 18.5" and legs to break 28"
that's all I can really come up with right now. If I keep pushing it and putting the food down to grow, this should be reasonable I think.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 05, 2007, 04:50:57 AM
Chest!! (from yesterday)

flat bench:  changed my bench grip by the request of a friend to try and get something resembling more of a westside barbell recommended grip. It's a few fingers on the ring away from being a close grip. WTF! Which is pretty much how things ended up rep wise! Grip makes that big of a difference apparenlty...

135x12x1
315x8x1
405x2x1+2rp

dumbbell flat bench: 

125'sx12x1+10rp (30sec rest)  strange how I both gas out and recover so quickly in this one....

plate loaded bench press:

5plates and a 10 on each sidex6x1+3rp  went up 20lbs but probably shouldn't have...

SHOULDERS!

seated military press:

135x10x1
225x6x1+3rp

dumbbell side laterals:

40lbsx15x1


Deloaded a lil today. I was told it's good to bring the weight down and not try to tear yourself apart each day in the gym. It's either deload and go a lil easier for a few days or take a week off. Soon I'll take some time away but not yet. Since everything has either been sore LONGER than usual and my joints starting to ache a little, I figured it could use a lighter day.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 06, 2007, 06:11:20 AM
BACK!!!  did a few things today...

bentover barbell rows:
  been doing these slow and controlled and not getting into a groove and start swinging.

135x10x1
365x18x1+6rp (24 total reps..bested last week by one!!! progress is progress!)

seated cable rows: same thing here...gained another rep!

300lbsx14x1+10rp

hammer strength plate loaded rows:

5platesx19x1+6rp gained here on the left side
5platesx17x1+8rp gained here as well on the right side though why this is more difficult on the right than the left I'll never know.

supported t-bar rows to finish...


2platesx10x1 first time ever doing these...felt good! I'd rather do these than regular t-bars if they continue to feel good in the movement. My low back scares me abit during regular tbars off the floor so I'l do these last because it's not a power exercise what so ever.

REAR DELTS!!!

rear delt dumbbell raises:  while laying on a bench with a slight incline

50lbsx20x1+15rp  raised this up 20lbs and it was still easy. I'm not sure if rear delts should be done after back work already but they're coming in big and thick and stand out on a side shot so it must be doing some good

TRAPS!!! I've skipped out on these for awhile...

barbell shrugs:

135x15x1
315x10x1
500x22x1+12rp NO legs involved. I make sure I pause at the bottom of each rep and pull as if I'm trying to touch my shoulders to my ears. I should probably ove up to 600 again with this exercise but since I've skipped them for two weeks straight, I didn't want to push it.

FOREARMS!!! I'm going to start doing these every other day along with abs to see if that's what it'll take to get them to respond...

behind the back wrist curls:

185x12x3

Looks like a big day but..got it all done right on an hour's time. I think today was a good day overall and it's nice to see progress in the exercises I've been doing.

*pic* I feel like I'm brining up the overall thickness of my back now...

(http://a734.ac-images.myspacecdn.com/images01/79/m_7b908a0f17a77cc1970d83d903908855.jpg)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 06, 2007, 04:21:58 PM
LEGS!!! oh I brought the pain today...the other clowns in the gym are lucky I left the place standing when I was done! DAMN i love to squat!!!

squats!!!



135x15x1
315x5x1 prep
465x14x1+8rp+6 rp with 45 rest between rp sets! 2 MORE REPS THAN LAST WEEK ON THE FIRST SET! SO happy with it! 28 total reps!!!

rack deads mid shin..

135x10x1
315x5x1
500x2x1
600x1x1
675x1x1 GOT IT! 7 PLATES PER SIDE!!! I know it's midshin and not off the floor but halfway between the floor and my knees..LOVE IT! MAkes me hope I can pull 550 easily off the ground!
675xwishful thinking
635x2x1

I really focused on shoving my feet through the floor and driving my hips up through the movement to hopefully help with my squats!!!

HACKS! none of that to parallel shit here either..to the floor!!!

8platesx18x1+6rp. (24 total) Am very happy with this. I found the perfect stand and foot placing to make my knees feel great AND 10plates was just too hard. I want to float with this weight for awhile and get it easily before moving up.


leg extensions: after all that these were hard as hell

120x10x1+5rp both sides.

seated calf raises:

2plates to failure for a set with a rp set with 5 sec stretch at teh bottom and 5 sec squeeze at the top! I never work calves because they're large as it is and don't want them overblowing my forearms but a lil work won't hurt them.

IT'S WHAT WE DO BABY!!!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on September 07, 2007, 02:30:20 PM
8 plates per side on the hacks or 8 plates total?


Title: Re: The WICKED truth about my training
Post by: Honour on September 08, 2007, 12:58:32 AM
Depends on how heavy the plates are i guess, It was 18reps so for sure I'd say it would be 4 a side yeah mate?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 08, 2007, 04:20:16 AM
8 plates per side on the hacks or 8 plates total?

8total...my god 8 plates per side would rip my insertions right out of my knees at the bottom of the movement.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 08, 2007, 04:51:32 AM
ARMS!!!

BICEPS


seated alternating dumbell curls:

70lbsx9x1+5rp both sides NOT ONLY DID I GET AN EXTRA FIRST SET REP BUT 2 TOTAL MORE REPS AS WELL! VERY HAPPY! I'll move up in weight when I'm hitting 12 reps with this weight on the first set.

dumbbell concentration curls: I'm in love with these. I've not found a single exercise that pumps my biceps up more than this one! My goal is to move 60lbs for easy reps on this exercies..and I'm close!!! Moved up in weight again with this exercise.. 55lbs is where it's at for now...

55lbsx9x1+5rp both sides.


dumbbell hammers:

80lbsx5x1 WAY too much swinging and shoulder movement...I sat my ass down on the bench and did them seated with very controlled motions. The only way I'm going to grow is if my MUSCLES are doing the work and not momentum...so I scratched that first set.

70lbsx10x1+5rp   I will work with this til I get 12 total reps on the first set before I move up in weight again.


close grip bench press: I started doing these like my other RP exercises instead of powering a couple heavy reps on the last set to see if I can get them to grow...

135x15x1
315x11x1+8rp+5rp (24 total reps with 10sec rest between the r/p)

westside lying dumbbell extensions! VERY comfortable unlike the ezbar extensions..

50lbsx13x1 smoked my tri's!!!

unilateral rope pressdowns: this exercise sucks...I'm going back to v-bars.

100lbsx8x1+4rp both sides.

some ab shit and forearm shit...




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 10, 2007, 05:00:40 AM
CHEST!!!  I can't decide if I had a good day or not..alot of good things happened and also alot of not so good things...


Incline presses:
  I've noticed I'm weak comparatively in this exercise so I'm going to start doing it for awhile instead of flat bench since I'm already doing dumbbell flat bench  to catch up a lil in this area...

135x12x1
315x9x1+5rp+4rp


dumbbell flat bench:

125'sx8x1+4rp Okay I lost ALOT of reps in this today...I'm thinking it has something to do with doing inclines instead of flat...I'll take it as a sign.

dumbbell flyes: MADE PROGRESS HERE!

95'sx12x1+6rp

SHOULDERS!!

seated military:

135x10x1
225x4x1+1rp THINKING MAYBE THE INCLINES! If I'm going to do inclines, I need to do laterals instead and save the seated military presses for flat bench days...

upright rows:
  I feel I did very well here!

185x10x1+5rp

Over all it was hit and miss. I think I need to be pressing 365 on inclines instead of 315 now to try and pack some size and strength into my upper chest and shoulders.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on September 10, 2007, 07:17:29 AM
today? when do you train at 3 in the morning?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 10, 2007, 07:38:24 AM
today? when do you train at 3 in the morning?


I don't workout in the morning...this was yesterday's workout I'm posting today. Today is back day which I'll post tomorrow. And don't you mean WHERE do I train at 3 in the morning?!

I'm trying to decide if I want to do inclines for awhile and leave the flat barbell bench out and just do dumbbells benching after inclines or what. I've never hit inclines religiously. Only off and on for the past few years. I have a very thick middle and lower chest but nothing at the top. I'm thinking if inclines really do make a difference, I'll know in a few months or so. There's a big strength difference between the flat and incline that's for damn sure.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 11, 2007, 03:55:42 PM
two days worth of reports...yesterdays' back day and another badass leg day today.

BACK!!

bent over barbell rows:
135x10x1
315x5x1
405x11x1+5rp. I feel like the first 8 reps were the best and after that I started to slop out. I refuse to sling it though. I paused at the bottom and really focused on staying bent over.

plate loaded hs rows:

5platesx20x1 left side
5platesx12x1+8rp right side...no fucking clue what happened here. I'm doing the right side first next time to see if it's just an energy issue. My goal in this exercise is to just continuosly hit 20reps on the first set with it on both sides since I can't add anymore weight on this machine.

close grip lat pulldowns:
220x11x1+8rp. I'm going to cycle this one out with the seated cable rows every other week. I want to get 20 good reps with this weight berfore moving up.

supported t-bar rows:

3platesx6x1+4 rp. I now know why I never got into this exercise..it kills yoru balls on the support stand. fuck that...

REAR DELTS!!!

SUPPORTED rear delt dumbbell raises:
60lbsx15x1+8rp..it's time to bump the weight up again. Even with 60lbs it was easy.

TRAPS!!!

barbell shrugs:

135x10x1
315x10x1
600x10x1+5rp...had great movement on this one. I'll stick with it til it becomes too easy.

speed shrugs with dumbells:

125'sx70x1 with a 1:12 static hold at the end


LEGS!!! !

squats:

135x10x1
315x5x1
405x3x1
500x5x1+3rp+6rp. The last set was very easy and should've kept going. My goal in this one is 10 reps now with 500 atm. It was time to move up after all the work I did with 465. I KNOW I can get at least 8 reps on the first set next time. I just pussed out again under this weight..I guess it's a mental thing.

rack deads mid shin:

135x10x1
315x5x1
500x2x1
600x1x1
675x1x1
675x2x1 ON FUCK YEAH! NOT ONLY DID I PULL IT AGAIN EASILY BUT GOT IT FOR A DOUBLE ON THE NEXT SET! 3 REPS TOTAL TODAY WITH 675!!

hack squats:

8platesx20x1+10rp  met my first set target goal and my overall goal today!! I'm still unsure wether or not to move up in weight though. 8 total plates still feels heavy as hell at the bottom. I dunno..one or two more weeks and then we'll see.

calves will get work tomorrow since i had to skip..

forearms!!!

70lb dumbbell wrist curls until failure on both sides....

back day i have mixed feelings about..i moved up in weight and handled 405 easier than ever before but then lost shit on the hs rows..go figure. I did however get alot more reps than last time on the close grip lat pulldowns...

traps got stronger and my leg day speaks for itself....I had a great time pulling and my hacks I destroyed but my stupid fucking squats. I don't get it. I can plug away with 465 for 14 reps on the first set but can't even hit 8 with 500. It's got to be a mental thing. I'm in the fucking cage..It's time to stop being a fuckign pussy and get shit DONE!! It's time to put my walking shoes on a go to fucking work!!! STOP BEING AFRAID OF THE WEIGHT AND OWN THE FUCK OUT OF IT INSTEAD! MAKE IT ONE MORE GOAL I WALK THROUGH ON THE WAY TO THE TOP!!!


Title: Re: The WICKED truth about my training
Post by: Honour on September 11, 2007, 04:05:05 PM

 I now know why I never got into this exercise..it kills yoru balls on the support stand. fuck that...


Hahaha funny but true shit Wicked ;D ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 13, 2007, 05:43:33 AM
yeah bro..NOT COMFORTABLE AT ALL!  :o ;D


ARMS!!!

biceps!



seated alternating dumbbell curls:

70lbsx8x1+4rp+4rp

dumbbell concentration curls:

55lbsx11x1+4rp right side
55lbsx10x1+5rp left side

TRICEPS!!

incline close grip bench presses:

135x12x1
365x2x1(too heavy...dropped to 315 to get in some good reps)...6repsx1+6rp+4rp

overhead dumbbell extensions:

35lbsx15x1+3rp right side
35lbsx12x1+6rp left side

FOREARMS!


behind the back barbbell wrist curls:

185x15x1 too easy
205x12x2 still too easy. Looks like the forearms are getting stronger!!

I deloaded a little today exercise wise. THe arms get so much more work during the week that I figured I must be over training since my strenght has started to plateau a little bit. SO I'm going with 2 exercises for both bi's and tri's to see if that makes any difference in reps vs. sets. I know it's time to move up in the dumbbell overhead ext's but since it was the first time to do them, I liked them alot and went with a reasonable weight. Good thing I went with 35lbs instead of 50 like my initial choice..that would've been hell. Lost some strength on the curling movements which led me to think maybe i'm giving the arms too much even after all I do during the week. We shall see!!



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 14, 2007, 06:55:51 PM
CHEST!!

flat bench:
getting that strength back with teh new grip! slow and steady!

135x12x1
315x5x1  mid range warmup
405x3x1+2rp+2rp+1rp 10 secs rest between racks and presses... Felt good to be under 405 again and the new grip is taking shape.

dumbbell presses:

125'sx12x1+8rp+5rp

dumbbell flyes:  AT THE HIGHEST I'VE EVER BEEN AGAIN! SLOW AND STEADY...

100'sx8x1+4rp  I wish i had a video of these just to see how well i'm doing them or if they're shit...they feel great and I get good depth it seems. Here's hoping!

SHOULDERS!!

standing push press:

135x12x1 immediately to 155x8x1 straight to 185x6x1 and that burned the FUCK out of my delts!

one arm dumbbell over head presses:   hard to stabilize...I like this one.

60lbsx8x1+4rp right side
60lbsx6+6rp left side

I felt I had a good day. Glad to be pressing 405 for a few again and hopefully will stay that way!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on September 14, 2007, 07:00:26 PM
hey Wicked do you do your rack deads immediately after squatting or do you do your other quad movements first and then hit them?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 14, 2007, 07:03:29 PM
hey Wicked do you do your rack deads immediately after squatting or do you do your other quad movements first and then hit them?

I do them immediately after because if I do my hacks or whatever else, I can't pick up near as much weight. Leg drive really does account for alot apparenlty. I post my exercises in the order I do them. I'd rather pull more than do more on hacks and then pull...


Title: Re: The WICKED truth about my training
Post by: The Squadfather on September 14, 2007, 07:08:07 PM
I do them immediately after because if I do my hacks or whatever else, I can't pick up near as much weight. Leg drive really does account for alot apparenlty. I post my exercises in the order I do them. I'd rather pull more than do more on hacks and then pull...
i'm trying to find a place to put deads back into my program and i train back the day after legs so doing them with an already sore lower back from heavy squats is out of the question, i'm gonna throw a few sets in after i squat, probably do them mid shin level like you.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 14, 2007, 07:12:09 PM
i'm trying to find a place to put deads back into my program and i train back the day after legs so doing them with an already sore lower back from heavy squats is out of the question, i'm gonna throw a few sets in after i squat, probably do them mid shin level like you.

I like it. It's not as easy as at the knee and it's more comfortable than pulling from the floor. I don't do any LB movements on back day because of the deads and the squats and what they bring to it on leg day. That's if you do them..if you don't already and you're LB is smoked, it just takes some getting used to. I would say if you work on your squat mechanics like hip drive and pushing them up and forward while picking it up, it helps the squats out a shitload. Or it would if I quit being a pussy under good weight..  >:( >:( Your glutes and lb do alot of the work so I'd do them right after squats and see how they feel..anything else before them and your glutes are just too fatigued to do any kinda heavy pulling.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 15, 2007, 06:50:30 AM
sorry I misread your post...It's why I do back before leg day for that very reason..so my leg day doesn't lay over into my back workouts.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 17, 2007, 06:57:12 PM
PAST TWO DAYS WORTH OF WORK!!! And I tore it the fuck UP!!!

BACK!!!

bent over barbell rows:


135x12x1
315x8x1
415x6x1 too heavy so I dropped to 385 for 4 and still wasn't perfect form so I dumped it down to 335 and finished out the set. Didn't have it this time. I'm thinking that for awhile, 365 might be the weight I wanna work with and try for more on my other back exercises just because I want this exercise PERFECT and 405 just isn't there. I can leave over beyond 45* and work with 365 but start standing up with 405 at about the 8th rep. No go for me imho...

seated cable rows:

300x16x1+10 rp (26 rep total...hit a new first set goal pr and total rep pr in only two sets)

h/s high pulls: better than last time...

4platesx10x1+5 rp right side
4platesx10x1+rp left side  not bad...

supported dumbbell rear delt raises:

75lbsx10x1+7rp. 15lbs heavier and still made my rep goal total the first time! NEW PR! Never did any rear delt work this heavy..must be all the heavy back shit giving me sick rear delt strength too.


TRAPS!!

135x10x1
315x10x1
600x15x1+8rp. Still feels good working with this weight. I'll stick with it for awhile..at least until i get 20 reps on the first set.



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

LEGS! AND I SET A NEW PR IN EVERY FUCKING LIFT I DID TODAY!!!
...and I need to also remember to buy some chalk. Chalking my back and the bar keeps it from sliding around as much. Fuck the no chalk rule!!

SQUATS!!!
135x10x1
315x5x1 mid range warmup
500x11x1+5rp+3 RP WITH 525!!! I wasn't happy with some of my first set depth on a couple of them..so I made it up with 525 to the dirt! I LOVE TO FUCKING SQUAT!!!  Not only did I meet my overall total I wanted to hit with 500 BUT BLEW IT AWAY WITH 1 EXTRA REP!!! and 525 was EASY!!! I got nervous again and said "FUCK THIS SHIT!!!" apparenlty loud enough that a few people stopped and looked at me with concern. LOL  I had to get psyched and get the jitters out! AND I SMASHED THE FUCK OUT OF IT....too bad my legs have cramped up bad 3 times since I quit my workout I hit it so hard.

rack deads mid shin:

135x10x1
315x3x1
500x1x1
600x1x1 ridiculously fucking easy..I know I can pull 600 off the floor no problem with just a belt.
685x1x1 OH HELL YEAH! IT WAS CAKE TOO! used straps though..but went 10lbs heavier than I HAVE EVER PICKED UP ANYTHING OFF THE RACK OR OTHERWISE!! Didn't go for another rep though..didn't want to push it.
600x4x1 reset and regrip each time with no straps! EASY! I think I'm going to work on hitting 10 reps with 600 and sitting here typing this... I know I can get it easily with how easily I'm standing up with it. I ALSO REVERSED MY GRIP!


I have a theory that there might be a direct correlation with my grip on my deads vs my unilateral strength from what I've found while lifting and looking at past workouts and questions that have arisen. I'll post this in further detail tomorrow. I don't feel like retyping everything I wrote in my journal again tonight.

on a side note..I think I'm only a few workouts away from pulling 700!!!

hacks:

8platesx20x1+12rp!! 2 more reps than last time! ANOTHER PR! This one I have a harder time working with than even squats because they get very painful and tiring very fast adn I hafta really push myself.


....some ab shit.






MORE NOTES:

           I've had alot of down time and work and have not only reread alot of what I've posted here but also asked myself soem questions and tried to find answers to them in the training. Everything is always there infront of you if you used logic and deductive reasoning and some common ass sense if you want it. The first thing I've realized is that I've come farther, even being over a month off, than I have ever been period in my training. I think alot of it has to do with my new style of training. I see results faster and more consistenty than any other style of training I've ever done. I see progress with one more rep, moving up in weight, trying new exercises that I haven't done in awhile and blowing my old pr's away. Pushing myself for one more rep adds up over time! I now highly recommend this style of training because not only does it push you to work hard but also motivates you due to the results and rate of progress, even though sometimes very slight, you see. Any progress is progress period. You don't get bog'd down in ruts, hit plateaus often, and can ALWAYS see where you've come versus where you were only a week or two ago! One more rep adds up over  time and before you knwo it you're slaughtering weights you didn't think were possible and learn alot about what your body reacts to the whole time.  Something to think about....


sorry for all the extra verbage. It's a log and wanted to post comments and thoughts for others to read along with as well and maybe help further their training too.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 18, 2007, 12:08:46 PM
ARMS!!

BICEPS!



seated dumbbell curls: still not really gaining here....

70lbsx7x1+5rp+4rp

seated dumbbell hammer curls:


80lbsx7x1+5rp



TRICEPS!

close grip bench press:

135x10x1
225x5x1 mid range warmup
365x5x1+3rp+4rp with 335

overhead dumbbell extensions:

40lbsx10x1+4rp left side
40lbsx9x1+5 rp right side


forearm shit... behind the back barbell wrist curls


Title: Re: The WICKED truth about my training
Post by: Honour on September 18, 2007, 03:38:20 PM

           I've had alot of down time and work and have not only reread alot of what I've posted here but also asked myself soem questions and tried to find answers to them in the training. Everything is always there infront of you if you used logic and deductive reasoning and some common ass sense if you want it. The first thing I've realized is that I've come farther, even being over a month off, than I have ever been period in my training. I think alot of it has to do with my new style of training. I see results faster and more consistenty than any other style of training I've ever done. I see progress with one more rep, moving up in weight, trying new exercises that I haven't done in awhile and blowing my old pr's away. Pushing myself for one more rep adds up over time! I now highly recommend this style of training because not only does it push you to work hard but also motivates you due to the results and rate of progress, even though sometimes very slight, you see. Any progress is progress period. You don't get bog'd down in ruts, hit plateaus often, and can ALWAYS see where you've come versus where you were only a week or two ago! One more rep adds up over  time and before you knwo it you're slaughtering weights you didn't think were possible and learn alot about what your body reacts to the whole time.  Something to think about....


Great post there man, so true 8).


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 21, 2007, 04:49:49 AM
CHEST!!! went for a little change of pace..

flat bench: BACK TO MY WIDER GRIP BECAUSE OF MY SHOULDER!


135x12x1
315x3x1
405x3x1
415x1x1
445x1x1 (2 board) I feel it was a good lift and hit 10lbs heavier than the last time I was doing single attempts... ass off the seat though.
405x3x1

H/S incline press: I LIKE THIS EXERCISE! ONLY THING IS THE STARTING POSITION IS SO DEEP, I COULDN'T LOAD ALOT OF WEIGHT ON IT AND NOT RISK A TEAR... my chest stretches ridiculously just from getting my arms back and into the start position! I wish this thing had an adjustable seat. I loved how it felt though, can't go macho on the first time using this machine until I get used to it.

3plates per sidex7x1+4rp+2rp

incline flyes: I have serious issues with kicking back weights on the incline..need to work on that.
90lbsx12x1+10rp NEW PR!! last time I used 80's..


SHOULDERS! SUCKED!!!

seated military presses:

135x10x1
225x2x1  >:(

upright rows:

185x7x1 AGAIN WITH THE LOSS OF STRENGHT!!!  >:(

FINE! shit doesn't want to work for me...I'll beat the hell out of my delts with raises!!!

seated front dumbbell raises supersetted with seated dumbbell lateral raises


60lbsx12x1 +4rp right into seated lateral raises with 40lbsx10x1+6rp   >:( >:( >:(  I WON'T TAKE NO FOR AN ANSWER!!!


two things....


I've noticed that I SUCK on incline movements so I'm going to start doing more of them like I said before AND shoulders are going back to their own days and biceps and triceps are going back to chest and back days. Iv'e been doing this shit for a good while now, it's time for a change again. I'll still do the rp stuff but need to shuffle some things around to see how it all works out. Still going 4 on and 1 off!  Shoulders just aren't making gains and neither are my arms so they're going to be switched out.


Title: Re: The WICKED truth about my training
Post by: trab on September 21, 2007, 09:53:41 AM
Did you smuggle in some boards?  ;D

Make a - Two boards x  (2" thick x 12" wide plank) and on top of that screw on a 3/4'' thick peice of pine
10-12" wide.

Aprox total height will be only  3 3/4" thick.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 21, 2007, 10:28:47 AM
Did you smuggle in some boards?  ;D

Make a - Two boards x  (2" thick x 12" wide plank) and on top of that screw on a 3/4'' thick peice of pine
10-12" wide.

Aprox total height will be only  3 3/4" thick.

fits nicely in that gym bag!  ;D


Title: Re: The WICKED truth about my training
Post by: trab on September 21, 2007, 02:46:18 PM
100 lbs of nice shiny chain next.  ;)
Get them used to this a little at a time...

Trendy Gym? They got gold color heavy duty chain at all the hardware/ Farm & Tractor supply joints.
Some runs up in price to $3+ foot though. Get a couple Big-ass clevis or caribiner clips to thread them on.

This is the one I want  to see video of.  ;D

You arguing w/ the manager about a couple of 50lb chain sets...

I dare ya...!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 22, 2007, 04:50:10 AM
100 lbs of nice shiny chain next.  ;)
Get them used to this a little at a time...

Trendy Gym? They got gold color heavy duty chain at all the hardware/ Farm & Tractor supply joints.
Some runs up in price to $3+ foot though. Get a couple Big-ass clevis or caribiner clips to thread them on.

This is the one I want  to see video of.  ;D

You arguing w/ the manager about a couple of 50lb chain sets...

I dare ya...!

I have bands on order for that... they can't bitch about a rubber band scuffing up their new floor now can they!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 22, 2007, 04:55:59 AM
BACK!!! had a badass back day....

bent over barbell rows:

135x15x1
365x15x1+6rp I still don't know why I can do these so well with good form but 405 kicks my ass. Oh well. I'll keep pluggin and get stronger on my other exercises!

H/S plate loaded rows: unilaterally...

6platesx15x1+6 rp left side
6platesx12x1+8rp right side

NEW PR ON THIS ONE! FINALLY FOUND A WAY TO GET 6 45LB PLATES ON THE HAMMER STRENGTH ROW!!

close grip lat pulldowns:

235x10x1+5rp

NEW PR!!! last time I was only able to do 220 and it was difficult.. 235 this time around was cake!


TRAPS!!!



barbell shrugs:

135x10x1
315x10x1
645x7x1+4rp+6rp  dunno about this one. felt okay but wasn't able to get my traps as high as I was with 600. Time to work it!!!

speed shrugs with dumbbells:

125xfailure

REAR DELTS!

rear dealt supported raises:


80lbsx10x1+6rp NEW PR AGAIN!! I don't think I can go much heavier with these though.... I don't want it to become a back exercise/row instead of a raise.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 22, 2007, 06:25:05 PM
LEGS!!! had ANOTHER GREAT DAY!

squats:

135x10x1
315x8x1
500x8x1+6rp+8rp OH FUCK YEAH! 15 second rests this time too! I got into the hole and drove it up hard!I did have two times where I got going too fast and let the bar slip down and had to rerack during the first rp set and almost dind't get the last rep in the whole thing but I was VERY happy!


DEADS!! FROM THE FLOOR!!
135x10x1
315x3x1
500x1x1
600x2x1 FROM THE FLOOR! NOT ONLY DID I BEAT MY PERSONAL BEST BY A 100 FUCKING LBS BUT I DID IT TWICE!!! NO STRAPS!!
...continued on the rack

600x2x1
600x2x1
600x1x1
620x2x1
620x1x1

NO STRAPS THE WHOLE TIME! CHALK ONLY!!! I'M ECSTATIC! I KNEW I COULD PULL IT AND SOLIDIFIED IT WITH A SECOND REP! THE BEAST CAME OUT THE MOTHER FUCKING CAGE TODAY BABY!!!

one leg'd legpress: first time..will rotate with hacks every other week to help my knees out.

8platesx15x1+5rp right side..cuz I pussed out
8platesx20x1 left side..cuz I didn't puss out



and then some calve shit...


Title: Re: The WICKED truth about my training
Post by: Honour on September 23, 2007, 02:15:23 AM
Darn thats a lot of singles on the Deads man :o, good work though!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 23, 2007, 08:25:47 AM
Darn thats a lot of singles on the Deads man :o, good work though!!!

I do the singles and hard and fast as possible up instead of for reps to really help my hip drive..and it pays dividends bro..espeically if you're snatching up 100lbs or more easily over what you're squatting, it keeps my LB and my ass from burning out before my legs do! Alot of PL'ers recommended it after squats instead of goodmornings and I'm glad I made the switch!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 23, 2007, 12:40:21 PM
(http://a444.ac-images.myspacecdn.com/images01/100/m_7a85167e3b4a05d49ba55025235f2a7b.jpg)

(http://a203.ac-images.myspacecdn.com/images01/102/m_5efb93bd81be0987fc8b7db06bb52e22.jpg)

legs are finally a legit 28" with the same definition as they had before. sucks that when i try to take a phone pic, it blurs when i point the phone down in the mirror. Oh well...SQUATS ARE KING!

updated back..looking thicker and a little wider. Once I get a program to take my face out I'll post more front shots. I can't get a shot of me close enough to take my face out and fit ME in it. I was warned against it when I posted the last pic of me with my face in it due to me being a noted user here in my log. Soon..


Title: Re: The WICKED truth about my training
Post by: Honour on September 23, 2007, 03:27:38 PM
From that shot you back looks great man, looks a lot wider than i remember and thick through the traps as well 8).


Title: past three days worth of work!!
Post by: thewickedtruth on September 27, 2007, 09:50:37 AM
CHEST

incline bench press:


135x10x1
225x5x1
345x6x1+3rp+3rp

dumbbell flat bench:
125'sx11x1+7rp best yest after inclines

dumbbell flyes:
100'sx8x1+6rp   new pr!

TRICEPS!!

dboverhead extensions:

40lbsx7x1+5rp both sides +4rp

v-bar pressdowns:

wholestackx8x1+5rp+4rp


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


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on September 27, 2007, 06:26:01 PM
LEGS!!!

SQUATS!! I wanted to try something different..like the youtube 40 rep squat routine...I wanted to hurt. Mission accomplished!!!



warmup...
135x10x1
225x10x1

hardwork... 1 minute rest between sets...
405x21x1
315x20x1
225x20x1
135x20xpuked

DEADS FOR SPEED!!!

135x10x1
315x5x1
500x5x1
525x5x1

HACKS!!

8platesx10xgas'd...squats slaughtered my legs. This was two days ago and they're still sore as fuck. GOOD TIMES!

some calf shit..


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 02, 2007, 01:46:02 PM
CHEST!!!

FLAT BENCH:


135x10x1
225x10x1
405x4x1+3rp

H/S incline press plate loaded:

3platesx9x1+2rp+2rp   NEW FIRST SET PR!!!

Dumbbell incline flyes:

90lbsx13x1+10rp  NEW FIRST SET AND TOTAL PR!!  It's weird how quickly I recover with this exercise though..oh well...



TRICEPS!!!


DUMBBELL OVERHEAD EXTENSIONS:

40lbsx7x1+6rp right side
40lbsx6x1+6rp left side

close grip bench press:  stupid to do last..but I wanted to see what it felt like to do close grips AFTER chest work...

275x3x1 the 315x2x1    and it felt SICK! I might end up doing some close grip floor presses next time...we'll see!



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


BACK!!!

bentover barbell rows:


135x10x1
225x10x1
415x4x1  NEW PR!!! DID THEM WITH GREAT FORM! Didn't get shit for reps though so finished it with a set of 315
315x10x1

h/s plate loaded rows:  couldn't get someone to hold a plate on top so had to use 5 plates instead...but my strength from last time wiht 5 plates has EXPLODED!!!

5platesx22x1+8rp left side. HUGE PR!!!
5platesx20x1+9rp right side  HUGE PR!!!


....and the right side is steadily improving and catching up with the left side strength wise!!!!


close grip lat pulldowns:

235x12x1+5rp NEW PR!!!


BICEPS!!!

dumbbell concentration curls:



60lbsx8x1+3rp both sides NEW FIRST SET PR!!

dumbbell hammer curls:


70lbsx8x1+3rp both sides..and very happy since this was the LAST exercise after all the previous back and bicep work!

KICK SOME FUCKING ASS IN THE GYM TODAY! 5 NEW PR'S!! And now i've just set the bar that much higher next time!!!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on October 02, 2007, 03:06:22 PM
CHEST!!!

FLAT BENCH:


135x10x1
225x10x1
405x4x1+3rp

H/S incline press plate loaded:

3platesx9x1+2rp+2rp   NEW FIRST SET PR!!!

Dumbbell incline flyes:

90lbsx13x1+10rp  NEW FIRST SET AND TOTAL PR!!  It's weird how quickly I recover with this exercise though..oh well...



TRICEPS!!!


DUMBBELL OVERHEAD EXTENSIONS:

40lbsx7x1+6rp right side
40lbsx6x1+6rp left side

close grip bench press:  stupid to do last..but I wanted to see what it felt like to do close grips AFTER chest work...

275x3x1 the 315x2x1    and it felt SICK! I might end up doing some close grip floor presses next time...we'll see!



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


BACK!!!

bentover barbell rows:


135x10x1
225x10x1
415x4x1  NEW PR!!! DID THEM WITH GREAT FORM! Didn't get shit for reps though so finished it with a set of 315
315x10x1

h/s plate loaded rows:  couldn't get someone to hold a plate on top so had to use 5 plates instead...but my strength from last time wiht 5 plates has EXPLODED!!!

5platesx22x1+8rp left side. HUGE PR!!!
5platesx20x1+9rp right side  HUGE PR!!!


....and the right side is steadily improving and catching up with the left side strength wise!!!!


close grip lat pulldowns:

235x12x1+5rp NEW PR!!!


BICEPS!!!

dumbbell concentration curls:



60lbsx8x1+3rp both sides NEW FIRST SET PR!!

dumbbell hammer curls:


70lbsx8x1+3rp both sides..and very happy since this was the LAST exercise after all the previous back and bicep work!

KICK SOME FUCKING ASS IN THE GYM TODAY! 5 NEW PR'S!! And now i've just set the bar that much higher next time!!!
holy shit man, you went from 2 plates per side all the way up to 4?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 02, 2007, 03:22:48 PM
holy shit man, you went from 2 plates per side all the way up to 4?

Yep. No big deal...it's so I don't burn out with the heavier shit.

I think the sickest lift I'm doing is those dumbbell concentration curls with 60lbs..that shit is BRUTAL!



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 04, 2007, 12:23:05 PM
LEGS!!!

SQUATS!!!


135X10X1
315X10X1
500X8X1
535X2X1

wasn't feeling it today... 500 just felt ridiculously hard for some reason. TIME TO TAKE IT OUT ON SOME DEADS!!!

FROM THE FLOOR!!!


135x10x1
315x5x1
500x2x1
600x1x1
650x1x3 NEW PR!!! WENT UP 50LBS WITH NO FUCKING STRAPS! JUST BLOOD AND CHALK TO KEEP THAT BAR BETWEEN MY FINGERS!!! NO STRAPS!!!


OFF THE RACK!!!

650X3X1
675X1
700X1 hahaha! FINALLY!!! I TOLD EVERYONE IT WOULDN'T TAKE ME MORE THAN 2-3 WEEKS AFTER PULLING 685 UP THAT I COULD DO 700!!!!


very soon..VERY soon..before the year is out..I'll be pulling 700 raw off the floor!!!

unilateral legpress:  I think it's time to bump up the effort here on this exercise.. 20 and 20 more right behind it with 30 sec rest is ridiculous.


9platesx20x1+20rp right side
9platesx20x1+19rp left side

some calf shit and some forearm shit...

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


SHOULDERS!!!

standing push press!!! GETTING STRONGER!!   I need to perform this more as a power exercise like my deads instead of a bodybuilder like routine...

135x15x1
185x10x1
205x3x1 gas'd...if I pop out the lower end reps I can either get more with 205 or a few with 225!!!


upright rows: I need to move up in here as well..

175x10x1+9rp 


rear delt pec dec flyes:

205x13x1+6rp right side
205x13x1+5rp left side


TRAPS!!!

135x10x1
315x10x1
500x10x1
600x10x1
675x6x1
600x5x1

speed shrugs with dumbbells:

125's x 50x1 30 sec rest the to...125'sx x 30x1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 06, 2007, 04:08:49 PM
CHEST!!

close grip incline bench:...
and the fucking bench started lifting off hte floor when I was pressing! Kinda fucked my groove up!  >:(   I just did one rest pause set and said fuck it..

135x10x1
335x10x1+4rp 

dumbbell flat bench:

125'sx10x1+4rp gas'd out...VERY pissed about my performance in this today so I took it out on flyes.

dumbbell flyes:

100'sx10x1+5rp  NEW FIRST SET PR AND TOTAL PR!!! I'M REALLY GETTING STRONGER IN THIS EXERCISES EVERY TIME I COME AROUND TO IT IN MY CIRCUIT!

TRICEPS!!!

dumbbell overhead extensions...


45lbsx6x1+ 5rp (40lbs) right side  PR!!! moved up in weight!
45lbsx5x1+5rp (40lbs) left side  PR!!! moved up in weight!!

narrow grip pressdowns:  with a pause and hold at the bottom and top to work on power and not momentum...

200lbsx8x1+6rp


I FELT IT WAS A GOOD DAY! MOVED SOME GOOD WEIGHT ON INCLINES AND RIPPED UP THE FLYES AND SET TWO PR'S TODAY!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 07, 2007, 05:25:11 PM
BACK!!!

bent over barbell rows:


135x10x1
315x8x1
415x7x1+3rp NEW PR!!!  total reps and first set total

Seated cable rows:

300lbs whole stackx17x1+12 rp NEW PR!! total reps

h/s high pulldowns: unilaterally...

4platesx9x1+8rp both sides. NEW PR total reps!! what pisses me off is that the first set total didn't change but I guess after pounding it out on the first two exercises I can't really bitch.

BICEPS!!!

seated dumbbell curls:


70lbsx10x1+3rp NEW FIRST SET AND TOTAL REPS PR!!! Havne't done this exercise in about a month..come back to it and destroyed it!!! very very happy!!!

dumbbell preacher curls:

70lbsx I must be high thinking I could do that kinda weight after all that work before hand..

60lbsx8x1+5rp both sides

I TORN IT THE FUCK UP TODAY! VERY HAPPY WITH MY RESULTS!!! This style of training is very motivating and very very efficient! 5 NEW PERSONAL BESTS TODAY!!!  ;D


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 08, 2007, 08:24:04 PM
This style of training is very motivating and very very efficient! 5 NEW PERSONAL BESTS TODAY!!!  ;D

And what "style" would that be?

When you put "+6rp" is that a new set? Or just thrown on the end?


Title: Re: The WICKED truth about my training
Post by: PANDAEMONIUM on October 08, 2007, 10:01:46 PM
BACK!!!

bent over barbell rows:


135x10x1
315x8x1
415x7x1+3rp NEW PR!!!  total reps and first set total

How's your form on these?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 09, 2007, 12:02:22 PM
And what "style" would that be?

When you put "+6rp" is that a new set? Or just thrown on the end?

it's a rest pause set...i go all out til I bomb it on the first set..rest 15 seconds and then do as many as I can again. VERY hard work but you get strong FAST! I'm stronger than I was even when I was on with certain weights and just keep gettting stronger!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 09, 2007, 12:05:42 PM
How's your form on these?

up to 365 my form is perfect. With 400+ it's more of a shrow than a row ;D.  I watched five people do teh movement five different ways in online training videos of the pro's and have come to the conclusion that since it's an upper/middle back exercise that, as long as I'm feeling it working and sore right after the set then I must be doing it right. I stand up just a little more with the really heavy shit to take some of it off my lower back as much but, I'm still at about 70* bent over. Feels good...


examples cited... dorian, shawn, milos, ronnie, and jay...ALL do it differently but all have big ass backs. I guess it's like any other movement, as long as it's working the targeted muscles does it matter?!



to answer your question...my form pretty much sucks but it brutalizes my back.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 09, 2007, 12:14:35 PM
PAST TWO DAYS WORTH OF WORK!!!


legs!!


squats!!

135x10x1
315x10x1
500x10x1
530x2x1
550x1xdumped the second rep...and killed my back and left elbow trying to get out from under it fast. My elbow is back to hurting like hell again. Fucking figures. The first rep was EASY AS FUCK and I decended too fast on the second rep and when I started slowing down on teh bottom the bar kept sliding and that was it.


deads:

135x10x1
315x5x1
500x3x1
600x2x2
650x1x1
650x1x1
650x1x1  and almost shit my pants...so I called it a day on the heavy weight sets HA!
500x3x1 

NO STRAPS!!!


hacks:


4 and a quarter piece on each sidex12x1+10rp NEW PR!! FELT CONFIDENT AND EASY ENOUGH TO DO AFTER NUMEROUS TIMES OF USING 8 TOTAL PLATES!!!

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

SHOULDERS!!  kinda  a lazy deloading sort of day...

push press:
  ALOT harder than seated military on the smith machine...smith machine heros need to give these a try. It's not as easy as it sounds....

135x5x1
185x3x1
225x2x1 NEW PR!!! I know it's not a very big lift..but to see 2 wheels go up on each side for a double for the first time WITH FREE WEIGHTS is very cool considering...
225xdouble miss and elbow started killing me again from yesterday... so I didn't make another attempt.

power cleans:


135x15x1

dumbbell shrugs:

6 sets of 30 with the 125's...NO STRAPS!!! just kinda fooling around today... wasn't really motivated with the elbow. All shrugs were held for 2 seconds at the top.


...ON A SIDE NOTE..I think I might have pulled my back. My back about midway up freaked out when I picked up the dumbbells on the last set of shrugs. I kinda notice it now being a little stiff. It doesn't hurt but I notice it especially when I'm sitting in the car. I did some pull ups and some stretches and even a few dumbbell deads to loosen it up and see what would make it hurt and really nothing..maybe I just squeeze the wrong muscle kinda hard nad made it cramp.



Title: Re: The WICKED truth about my training
Post by: Stubborn on October 09, 2007, 02:52:36 PM
it's a rest pause set...i go all out til I bomb it on the first set..rest 15 seconds and then do as many as I can again. VERY hard work but you get strong FAST! I'm stronger than I was even when I was on with certain weights and just keep gettting stronger!

I get ya!  8) Nice work!


Very entertaining log. Is there anyone else on this board lifting more than you....other than Nash?


Did you get to metroflex yet?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 09, 2007, 02:56:10 PM
I get ya!  8) Nice work!


Very entertaining log. Is there anyone else on this board lifting more than you....other than Nash?


Did you get to metroflex yet?

No they said come by on my next day off and I work 7 days a week since it's only me and one other dude here..we're doing both shifts each day until they let me hire someone else this week.

Um...you probably, I know big mikey lifts more than me, nash for sure, overload I know is a strong bastard. I'm not THAT strong..but I'd say i'm in the top 10% of all the posters here on getbig.   Remember I said posters...not everyone..i know there are some pro's here HAHA!


dude I'm loving me some overhead presses..I love doing new shit..it makes hitting the gym that much more new and exciting!


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 09, 2007, 03:06:24 PM
Keeping it new is the key! Wait until you lift some stones or do the conans wheel, its the shit. Theres always something new to do for me. Always wanted to do the car flip myself!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 09, 2007, 03:12:27 PM
Keeping it new is the key! Wait until you lift some stones or do the conans wheel, its the shit. Theres always something new to do for me. Always wanted to do the car flip myself!

dude i want to get my mitts on one of those fucking tires!!! Everything strongman looks fun as HELL! Even though I'll probably not be able to do half of it...i'll still give it a go!! HAHA! It just seem sso much more than powerlifting...just plain FUN! Car flip too! Hell go outside into the parking lot and find some douchebags volkswagen bug! give that a try! HA!


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 09, 2007, 03:15:38 PM
It aint as bad as you think. You are strong and thats enough to get started. After that its all grip, core, and cardio. Start doing sled drags and tons of core work and you'll do better when you get started.


Title: Re: The WICKED truth about my training
Post by: Honour on October 09, 2007, 07:29:24 PM
Wicked you are going to have to get video of this stuff if you do it mate, that would be sweet ;D.


Title: Re: The WICKED truth about my training
Post by: trab on October 10, 2007, 02:45:28 AM
Ya should slap up a clear'r back Pic. Looks like you got some baby anacondas growing under the skin up
your spine....  ;D

Get yur bands yet?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 10, 2007, 05:50:11 AM
Wicked you are going to have to get video of this stuff if you do it mate, that would be sweet ;D.

I know man I'm but i'm still taking pics with a shitty camera phone! HAHA! I'm trying to get someone to film some of this shit... I want to do some strongman stuff too to see how I fair! IT LOOKS FUN AS HELL!!! I'D love to get some vids of that shit!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 10, 2007, 05:50:59 AM
Ya should slap up a clear'r back Pic. Looks like you got some baby anacondas growing under the skin up
your spine....  ;D

Get yur bands yet?

yeah man..that's what I look like apparenlty at 22% bodyfat! IMAGINE IF I CUT DOWN LIKE HONOUR DID! hahahah sick shit!!!


BANDS are backordered..  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 15, 2007, 05:10:45 AM
Countdown one week til my first taste of strongman!

Did some back work yesterday and have discovered that I like pullups!  :D

BACK!

PULLUPS:

BW(244)x10xwidegrip
BWx8xhammer grip
BWx5xunderhanded

bent over barbell rows:

135x15x1
315x10x1 superslow
425x4x1 (too heavy, need to bring the weight back down)

hammer strength plate loaded low rows:

5platesx20x1+10rp leftside
5platesx20x1+10rp right side 

Biceps!

hammer curls:

75lbsx10x1+5rp



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 10:35:01 AM
LEGS!!

squats:


135x10x1
315x10x1
500x6x1
500x5x1 ...i pretty much mind fucked myself with 500. Pissed me the hell off that I didn't have the drive to get at least 8 reps on any set so I took it out on some lighter weight.
405x20x1
315x20x1 


..and I ralphed...again. I'm no longer drinking grape gatorade anymore. The taste of it when I get nauseated makes me hurl on the regular. I had a good day of squatting though. I just wanted to squat and not really do much other leg work.

rack deads:

135x10x1
315x5x1
500x3x1
600x3x1
675x1x1
700x1x1
600x3x1  no straps and 15 second holds with 600 or heavier lefts! second time to pick up 700 off the rack and felt good to do it without hitching AND not using straps!!!


That is ...i wasn't in the mood to do anything else and really just wanted to squat. Next week I'm going to do higher rep pulls to see how that helps with my higher poundage work.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 12:17:38 PM
SHOULDERS!!

standing push press:

135x15x1
225x2x2 new Pr...actually got two sets of two! HAHAHA! I'm missing alot of lockouts. I might start doing just lockouts in the cage from time to time to help fix that.


seated plate loaded log press:  2 second pause at the bottom and hold at the top to help develop power starting at chest level...


360lbsx8x1+3rp+6rp

dumbbell laterals:
30lbs to failure..I stopped counting at 20 reps

unilateral reverse pec dec flyes:

235x10x1+4rp both sides

TRAPS!

barbell shrugs:

135x10x1
315x10x1
600x10x1+3rp



Title: Re: The WICKED truth about my training
Post by: Stubborn on October 16, 2007, 02:31:18 PM

seated plate loaded log press:  2 second pause at the bottom and hold at the top to help develop power starting at chest level...


Theres a log at your gym? Or is it some kind of machine that simulates log press? Nice weight by the way!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 02:34:29 PM
Theres a log at your gym? Or is it some kind of machine that simulates log press? Nice weight by the way!

yeah it's not like other seated pressing machines...it's a plate loaded press where you sit into it and the handle rest on your shoulders. It's weird looking but feels awesome and is SO easy to push. I'm working on taking the momentum out of my presses to get better at the power portion of it. And it's arms move independently from each other so one arm doesn't get stronger than the other. It's nothing like the hammer strength machine. Its' VERY cool! IT's like doing a seated military but with a log grip which is MUCH stronger than the standard barbell grip I've noticed.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 16, 2007, 02:45:22 PM
You may be stronger with that grip but wait til you lock out a free-weight log. The first time I went for 220 on the log I wobbled all over the damn place and dropped it like 4 times. This was my first comp.

Wanna improve explosiveness? Get in the rack and set the pins at your sticking point. You can do it seated to make sure you dont move or you can just stay strict standing. Its humbling, to say the least.

Great numbers though, man! Keep it up!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 02:50:13 PM
You may be stronger with that grip but wait til you lock out a free-weight log. The first time I went for 220 on the log I wobbled all over the damn place and dropped it like 4 times. This was my first comp.

Wanna improve explosiveness? Get in the rack and set the pins at your sticking point. You can do it seated to make sure you dont move or you can just stay strict standing. Its humbling, to say the least.

Great numbers though, man! Keep it up!

i was about to ask about that...I'm going to do that for my standing militaries in the rack seated....because I cna get them a few inches away from lock out but CAN'T LOCK THE FUCKERS OUT!  >:(


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 16, 2007, 02:55:52 PM
I typically do my speed work off the pins at my sticking point. Now, the lockout is a little difficult to me so I throw some heavy lockouts in. Sometimes they make me pass out. :D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 02:59:43 PM
I typically do my speed work off the pins at my sticking point. Now, the lockout is a little difficult to me so I throw some heavy lockouts in. Sometimes they make me pass out. :D

HAHAHA seriously!?


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 16, 2007, 03:31:25 PM
100% serious. Im not sure why it happens except it always seems to happen when I dont warm up. I always warm up now of course but it still happens from time to time. Last night for example, I was doing speed sets of DL's to warm up my back and then wanted to do some over head work. So I did a hang clean with the weight instead of unloading the weight and putting it back on. I was fine until I put the weight on the squat pins. As soon as the weight left my body the lights went out! I started stumbling, the room was going black, and my music slowed down like it was a melting record on a turntable. I caught myself and came to. After that I was fine though!


Any ideas as to why?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 16, 2007, 03:32:53 PM
100% serious. Im not sure why it happens except it always seems to happen when I dont warm up. I always warm up now of course but it still happens from time to time. Last night for example, I was doing speed sets of DL's to warm up my back and then wanted to do some over head work. So I did a hang clean with the weight instead of unloading the weight and putting it back on. I was fine until I put the weight on the squat pins. As soon as the weight left my body the lights went out! I started stumbling, the room was going black, and my music slowed down like it was a melting record on a turntable. I caught myself and came to. After that I was fine though!


Any ideas as to why?

you got high blood pressure bro?!  ???  There could be a few reasons as to why and none of them really that good. Not to scare you but anytime someoen goes vaso or starts getting blurry that is signs of blood pressure drop and some sort of head trauma even if it's for a second. MAybe get looked at by a doc and ask him just incase. That doens't sound normal to me. I see stars on heavy pulls that I really explode out of but nothing like that.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 16, 2007, 03:48:40 PM
My BP is typically fine. Havent checked in a while though. I have no head trauma. I can always prevent it from happening as long as I warm up. It only happens on overhead type movements, like lockouts and the top of a clean. I was thinking it was the sudden demand for oxygen rich blood to an area of the body thats cold (upper) from the warmed up area (legs). Almost as if I were hypovolemic for some reason. Which would make sense because I have also linked it to being dehydrated. Either way, its not good. I saw the same thing happening to Kevin Nee at the WSM Super Series, a couple times.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 19, 2007, 06:59:59 PM
chest and triceps!


close grip bench presses

135x10x1
365x6x1+2rp  >:(

plate loaded close grip bench press (nautilus)  pause at the bottom and hold at the top trying to explode out of it at my weakest point.

8platesx10x1+3rp+4rp


dumbbell flat bench:


125'sx6xsucked...but i'm not sure what I should've expected out of all the heavy close grip work done before it.



triceps



overhead tricep extensions:


30lbsx7x1+6rp
30lbsx6x1+6rp

ez-bar french press

100lbsx12x1+7rp

forearms/grip training

behind the back barbell wrist curls:
225x12x1+8rp

dumbbell wrist curls:


50lbs to failure both sides

barbell holds:

405x35seconds,30seconds, and 15 seconds....and I'm not sure if that's good or not.  ???

come calf shit...

I'm thinking I need to back off my tricep training a little. I've noticed that my pressing power isn't going up anymore if anything i'm losing alot of it where all my ohter exercises are still gaining. SO..I think over training my tri's is the culprit. I'm going to do just very very light tricep work after pressing movements to pump some blood into teh area but nothing major and see where that goes. I'm doing alot of close grip and narrower presses than I used to so i'm thinking I'll give them a little break. I only give my biceps ONE exercise now and they do fine and are still growing, etc.


Title: Re: The WICKED truth about my training
Post by: haider on October 19, 2007, 07:03:33 PM
did u jump straight from 135 to 365 on close grips? WTF


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 19, 2007, 07:04:51 PM
did u jump straight from 135 to 365 on close grips? WTF

yep. No big deal. I've always jumped up to the 300's after the warmup set with benching anything and never had any issues with it.


Title: Re: The WICKED truth about my training
Post by: haider on October 19, 2007, 07:10:06 PM
yep. No big deal. I've always jumped up to the 300's after the warmup set with benching anything and never had any issues with it.
why risk shit like that, that's incredibly stupid IMO.. no offense. It'd be another story if you were benching beforehand (even then its risky), but you're starting off your workout with the movement and you're only doing one warm up set with a weight thats a third of your working set weight.


Title: Re: The WICKED truth about my training
Post by: Honour on October 19, 2007, 08:53:00 PM
Yeah I couldn't do it either, an old man like me has to warm my shit up for like and hour before I even look at the bench or I'd pull a heart muscle or something ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 20, 2007, 02:26:26 PM
Workouts have been kinda sucking lately...I'm not sure why. I've been off for months but, I'm sure some of the shit could still be clearing my system though the halflifes don't give it more than a couple weeks before it's dead in the body. I'm still stronger than I was before I started and kept alot of the strength if not gained after I came off in alot of areas. HOWEVER..it might be time for a change again in routines. I'm not really progressing anymore. Well not like I was. They say it's time to change when you start to notice thigns aren't moving forward any longer. I'm going to keep at it for another week or so. I did hit a PR today but I'm getting weaker in all my exercises. Today was a good example...


BACK!

bent over barbell rows:

135x15x1
315x14x1+7rp

close grip cable rows:

300lbs (wholestack)x18x1+12rp  new first set pr and total set pr...not bad!

hammer strength high pulls:


4platesx7x1+5rp both sides. I hate this exercise. It's always felt wierd but I've kept it in because it's something different. Not only have I not progressed lately but, I REGRESSED today... not happy. I think if I continue training this way I'll replace them with pullups with the same grip style. It's more comfortable and my back was sore like it's never been when I did pullups to failure last time. We'll see.

Biceps!

dumbbell concentration curls:

60lbsx6x1+4rp+4rp  Lost strength here too. By 2 reps on the first set! I gave it another rest/pause set just to push it but still. Today just blew.



Tomorrow is another day. Leg day..and I have all day at work to get my head ready for it and get psyched up. I'm not going to settle for anything less than 500lbs for 10 reps. Now as far as legs are concerned for the most part they're stayin strongand when I don't do well it's usually because I mind fucked myself. We'll see how it all turns out.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 20, 2007, 08:52:55 PM
Aint nuttin but a peanut! ;D


Title: Re: The WICKED truth about my training
Post by: haider on October 21, 2007, 04:02:49 PM
Aint nuttin but a peanut! ;D
what do u think abt him jumping from 135 to the high 300's in his bench and rowing sets?


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 21, 2007, 05:01:31 PM
what do u think abt him jumping from 135 to the high 300's in his bench and rowing sets?

As always I say "go with what works", but it wouldnt work for me. Im not him though! It would be safer to jump up slower. I dont increment any more than 90lbs at a time but usually 50-75lbs. It helps to build my speed/confidence up for the bigger lift.


Always remember that longevity is the key to muscle/strength building!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 21, 2007, 05:06:59 PM
What does it matter what he thinks..i'm the one doing it! HAHA!

today i did legs..and feel i really brought it home today. I think i redeemed myself a little after the past few days of shit.

squats:

135x10x1
315x10x1
500x9x1
500x8x1
405x10x1
405x10x1

deads: no straps off the floor...

135x10x1
315x5x1
500x5x5
600x3x1
600x3x1
500x6x1
500x6x1

felt like a good day for legs. I would've gotten in more squats but my trainer friend wanted me to try a new bicep exercise and tell me what i thought...and it was the hardest fucking thing i've ever done for biceps. holy hell did it  burn...and it took me forever to finish what he had me doing so I missed out.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 21, 2007, 05:22:07 PM
What does it matter what he thinks..i'm the one doing it! HAHA!

Because I am the final word on how EVERYONE should lift, BWAHAHAHAHA! ;D


But seriously, be safe and keep those numbers up! Looks like you did good today.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 23, 2007, 04:38:53 PM
SHOULDERS!!

push presses:


135x10x1
225x2x1 ...something in my forearm pop'd on the wya down on the second rep so I called it out.

seated log presses:


360x9x1+4rp+4rp+3rp  really pushed it hard here since I didn't get to drive it home on the push presses. New first set PR as well!!!

db laterals:

30lbsx20x1
35lbsxfailure  I'm moving the weight up for 40lbs for these...getting that many reps is ridiculous after all the heavy pressing i've done.

TRAPS!!

DB SHRUGS....i've gone to doing just dumbbell shrugs for awhile because my pulling is leaving my traps sore and don't want to over do it.

125'sx30x1
125'sx30x1
125'sx30x1
125'sx30x1
125'sx static hold to failure
125'sx static hold to failure
125'sx static hold to failure




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


ARMS!!!

barbell curls:

135x10x1+6rp NEW PR!!!

seated dumbbell alternating curls:

70lbsx10x1+4rp NEW PR!!!

close grip bench presses:

135x10x1
315x9x1+7rp new pr maybe?!?!

french presses:

110x12x1+11rp new pr and need to move up in weight here. WAY too easy and no elbow pain this time as logn as i do really light pressdowns between sets. My goal here is to be able to take a 135lb barbell and superset my curls with french presses. I think that would look just sick seeing someone doing standing overhead skulls with a barbell and two wheels!

that's it for today...really short and sweet.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 26, 2007, 07:19:44 PM
HAHAHA let the beast out of the fucking cage!!!! I like this new split..and i want you guys to check it out and tell me how I did and what I should add or change with my ws training routine...today was my first max effort day!


flat bench:

135x10x1
315x3x1
365x3x1
405x1x1
415x1x1
off two boards...
465xmissed
415x2x1
425x1x1

plate loaded close grip press: INDEPENDENT ARM MOVEMENT...i think this exercise will be very helpful in my heavy end pressing especially with the close grip!

4plates and a quarter piece platesx8x1
5platesx3x1
5plates and a quarter piecex1x1 NEW PR!!! 


dumbell flyes:

110'sx7x1+3rp



close grip cable rows:  found a pin not attached to it's machine and used it to mount another quarter piece on the weight stack. FINALLY more weight on this thing!!!

330x10x1+9rp  NEW PR!

hammer strength plate loaded rows:

6plates per sidex15x1 left side to failure
6plates per sidex10x1 right side to failure

wide grip pullups to failure (which was about 6) just to throw them into the mix

barbell tricep extensions:

warmupx10x1
135x8x1  NEW PR!! and made my goal of using a barbell with a wheel on each side for overhead extensions....it was pretty sick to watch in the mirror even if it's not alot of weight


dumbell laterals:

30x10x1
40x10x1
50x3x1


okay I'm not sure what exercises to do and how much to do but I did the heavy  pressing then did the accessory work. How does it look? Too much?!

my questions are...

if you do max effort bench do you do max effort everythign else that day? Or do you go max effort on the main exercise and then dynamic on the accessories and vice versa on dynamic day. How many back exercises do you do after your chest work?  I only did one tricep movement and one shoulder movement.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 26, 2007, 07:45:36 PM
Doin Westside, eh? I loved that split.

On max day you go HEAVY. On dynamic day pay special attention to weaknesses and go relatively light (50-60% pendulum wave).

Do fewer exercises on Max day than you would on Dynamic day for recovery purposes.

Always use a different max effort method that works at your weakness.

Use many variations of the same lift and include bands/chains.

There is a lot to the Westside program and a lot of custom tailoring you will have to do to achieve the best results.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 27, 2007, 12:08:40 PM
hell yeah man thanks for that advice....i'm still trying to get a good idea as to when to do what and what goes where.


here's today's DE deadlift day since I'm going to have to work tomorrow and the gym will be closed before i get out..


DE deads:

135x10x1
315x5x1
500x5x
600x4x1
625x2x1 missed halfway up the third but didn't get my 8 total sets so i dropped the weight...
565x3x1
565x3x1
565x3x1

barbell curls:

135x8x1
135x8x1
145x5x1

hypers:

bw+45x10x1
bw+45x10x1
bw+45x10x1

leg curls:

80lbsx15x1
80lbsx12x1
80lbsx12x1


i'm told you do your acessory work for three sets of ten each adn work on building those up as well. I'm still learning as I go.  I'm only going to do  biceps on deadlift days too.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 27, 2007, 03:47:05 PM
Looks good! Heres a bit of info you should have read by now but I will repeat anyway.


Bench = 3 reps per set. It is said that anymore than this with the appropriate weight reduces your speed too much to be beneficial.

Squats = 2 reps per set. Same deal.

Deads = 1 rep sets. "You're deadlift will be built on singles" says Louie himself.


The two things with powerlifting are Speed and Power (and all the variations between these). Just keep your bar speed up and keep focusing on weaknesses and you should do great!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 27, 2007, 05:17:56 PM
Looks good! Heres a bit of info you should have read by now but I will repeat anyway.


Bench = 3 reps per set. It is said that anymore than this with the appropriate weight reduces your speed too much to be beneficial.

Squats = 2 reps per set. Same deal.

Deads = 1 rep sets. "You're deadlift will be built on singles" says Louie himself.


The two things with powerlifting are Speed and Power (and all the variations between these). Just keep your bar speed up and keep focusing on weaknesses and you should do great!


thanks man that's awesome shit...i'm glad you're here to critique my log because to be honest...i don't have a fucking clue haha.


Title: Re: The WICKED truth about my training
Post by: Stubborn on October 28, 2007, 10:05:49 AM

thanks man that's awesome shit...i'm glad you're here to critique my log because to be honest...i don't have a fucking clue haha.

I wish that when I was doing Westside at first that someone here knew a damn thing about it. Just deciphering it from all those articles is a bitch. Louie is a good man but not much of a writer, haha.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 28, 2007, 04:18:17 PM
hey guys i want some advice here....yesterday i worked out  because today I wasn't able to get into the gym like on schedule....so since I took today off does that mean I can work out tomorrow?!?! 


and another issue is soreness...do you guys get sore and stay sore? Lately iv'e been getting sore and it stays for a day or two after i work that particular body part.


okay here's my current questions for WS training after all teh reading i'm doing...


how many total exercises do you do for your chest on your ME and DE days...

how many total exercises for your legs after squats?!! I have my deadlift days figured out already.

how many exercises do you do for your accessory work after the dirty work?! 

thanks guys i really think i'm going to do well on this split...especially since it's more geared for power and speed!!!


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on October 28, 2007, 07:43:23 PM
Hey, bro, in all seriousness, you need to go over to www.westside-barbell.com and go to the Articles section and begin to read. Your workout needs to be totally revamped if you want to really implement Westside. I just started it myself and am by no means an expert, but your routine does not really fit any of their templates. All your workouts are set up as ME Days by the look of it. The De day is used for speed type training, using 45-60% of your max implementing chains and bands and focusing on the speed of the lift. As an example, you are using between 500 and 600 pounds on the deadlift and call it a DE day, you would need to take off at least 200 pounds and cut down on rest periods, 45 seconds to 1 minute between sets(I don't know your rest intervals or your maxes)and focus on speed and form. Also, check out www.elitefts.com or www.ironaddicts.com, both have excellent Q and A sections. There is SOOO much to this program and doing it correctly, but once you have an idea of it, it is fairly easy. And above all elseSTAY INTENSE BROTHER, AHHRRR!!!!!!!!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 29, 2007, 04:06:21 AM
Hey, bro, in all seriousness, you need to go over to www.westside-barbell.com and go to the Articles section and begin to read. Your workout needs to be totally revamped if you want to really implement Westside. I just started it myself and am by no means an expert, but your routine does not really fit any of their templates. All your workouts are set up as ME Days by the look of it. The De day is used for speed type training, using 45-60% of your max implementing chains and bands and focusing on the speed of the lift. As an example, you are using between 500 and 600 pounds on the deadlift and call it a DE day, you would need to take off at least 200 pounds and cut down on rest periods, 45 seconds to 1 minute between sets(I don't know your rest intervals or your maxes)and focus on speed and form. Also, check out www.elitefts.com or www.ironaddicts.com, both have excellent Q and A sections. There is SOOO much to this program and doing it correctly, but once you have an idea of it, it is fairly easy. And above all elseSTAY INTENSE BROTHER, AHHRRR!!!!!!!!!!


Which is why I present the questions. I had my bench day cleared up fast with alot of guys telling me not to do 2 boards AND full range benches on ME day but to just pick one. I was going by the logs I was reading on another forum. I now know that my DE days with deads should be one pull with the percentage you spoke of instead of doubles and triples..just pull as hard and as fast as I can wiht 60% of my max and then on ME days to pull as much as I can.  I do have greens on order for bands but they're back ordered and if I don't get them soon I'll order them through someone else but Iv'e got to get me a few. As far as squats go..i'm going to do my typical squat workout minus the deads and keep going from there. My squat workouts are blowing my legs up so on DE days I'll do my 20 reps sets and on my ME days I'll work with 500lbs or a little over since ATM that's what I'm comfortalbe with until I get something figured out squat wise. I'll go into it more after I go take a shit....


Title: Re: The WICKED truth about my training
Post by: trab on October 29, 2007, 05:18:36 AM
Y know, Tate was one of Lewies boys and he stresses havin to adjust to your own body by feel.
He makes fun of Louie now and then, Louie is a genious but in the end each of us has our own
issues to deal with.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 29, 2007, 03:35:28 PM
today was a DE day for chest so here goes the hard work...and I think DE day is actually harder than ME day!

DE bench: index finger on the ring..pressing as fast as possible.

135x15x1 warmup
255x3x1
255x3x1
255x3x1
255x3x1 too light...so bumped up to 275
275x3x1
275x3x1
275x3x1
275x3x1

plate loaded close grip bench press:

8platesx8x3

bw dips:  3sets of 10  I do the body weight stuff after hte heavier movements to get more out of it...


close grip seated rows

330x10x3

db rows:

125x20x3

bw pullups to failure...


barbell overhead extensions:

warmup
135x10x2

laterals:

40lbsx12 to 30lbsx10 to 20lbsx10


so does that look more along the lines of westside training? After reading a few logs and some Q and A's it seems that you do your benching then two more exercises to just pump up the muscles and aid recovery. I'm told dips are good shit! I like the close grip plate loaded bench press because I really feel it frying my chest and tri's unlike regular benching where I just feel fatigue.  Then hit the back hard and heavy for 3 exercises. I'm told back is everything on a big ass bench so I'm following along that and it also helps the pulls!!! When it comes to tris and delts..i'm told to do just one exercise for each after benching. I would've done seated militaries today but the cage was full and i don't want to do smith.

Better?! Worse?!


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on October 29, 2007, 06:48:37 PM
Your most recent post for DE Pecs looks alot more like a traditional Westside workout. Like Trab said, you can adjust it for your own personal needs though. I don't know who you ordered your bands through, but I bought all my chains and bands through www.prowriststraps.com, and ordered the 3,4, and 5 band package, they are always backordered on the green's if you order them by themselves. I downloaded all the articles from Louie's site and printed them out and made a little book and read it whenever I get confused on something. Discussion Forums are great, but everyone has their own opinion and I rather read it from Louie himself. KEEP IT INTENSE, BROTHER!!!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 29, 2007, 07:10:05 PM
Your most recent post for DE Pecs looks alot more like a traditional Westside workout. Like Trab said, you can adjust it for your own personal needs though. I don't know who you ordered your bands through, but I bought all my chains and bands through www.prowriststraps.com, and ordered the 3,4, and 5 band package, they are always backordered on the green's if you order them by themselves. I downloaded all the articles from Louie's site and printed them out and made a little book and read it whenever I get confused on something. Discussion Forums are great, but everyone has their own opinion and I rather read it from Louie himself. KEEP IT INTENSE, BROTHER!!!!!

Thanks man and yeah I ordered the greens by themselves...maybe i should call them and switch my order to teh 5 band pack. I also want some convict pro wrist straps too so I might as well get'em all at once.


now I was thinking about doing speed days in the first week doing 60, 65,70 % of my 1rm and then starting over depending on how my one rep max has increased. I liked some of the stuff I read and yeah...I love reading louie's stuff! I'll keep  pushing it on my other exercises too but my main focus is on my 3 main movements...


I'm really wanting to focus on my pulls and my benching!!!  Squat days are not going to go over 500 or much above it...i'll be honest and say i'm not comfortable squatting that much BUT I'll blow it out with reps and my legs are still improving just squatting the way I am. I'll do the require amount of sets but wiht alot of weight.



Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on October 29, 2007, 08:07:47 PM
Thanks man and yeah I ordered the greens by themselves...maybe i should call them and switch my order to teh 5 band pack. I also want some convict pro wrist straps too so I might as well get'em all at once.


now I was thinking about doing speed days in the first week doing 60, 65,70 % of my 1rm and then starting over depending on how my one rep max has increased. I liked some of the stuff I read and yeah...I love reading louie's stuff! I'll keep  pushing it on my other exercises too but my main focus is on my 3 main movements...


I'm really wanting to focus on my pulls and my benching!!!  Squat days are not going to go over 500 or much above it...i'll be honest and say i'm not comfortable squatting that much BUT I'll blow it out with reps and my legs are still improving just squatting the way I am. I'll do the require amount of sets but wiht alot of weight.



Yeah, I'd call and switch my order if I were you. I like the #4 and 5 bands for lightened Benchpress on ME days and the #3 band for DE days. I got those wristraps to for free when I ordered which was cool, they are not only functional, but look oh so sweet, LOL! The more you read up on Westside, the more you will see a big emphasis is put on strengthening your weak links. So don't do only exercises you do well with, experiment with ones you are weaker at and get stronger at them and apply them to the big three, bench, squat and deadlift. It's definitely a thinking mans program, but I really think more bodybuilders should explore powerlifting from time to time. We get so consumed with our Milos shakes during our giant sets and our post workout shakes at precise times we forget one thing, if you get stronger, you will get bigger. Which we can apply to our bodybuilding programs over time for even more gains. KEEP PUSHING IT, BROTHER!!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 29, 2007, 08:32:22 PM
Yeah, I'd call and switch my order if I were you. I like the #4 and 5 bands for lightened Benchpress on ME days and the #3 band for DE days. I got those wristraps to for free when I ordered which was cool, they are not only functional, but look oh so sweet, LOL! The more you read up on Westside, the more you will see a big emphasis is put on strengthening your weak links. So don't do only exercises you do well with, experiment with ones you are weaker at and get stronger at them and apply them to the big three, bench, squat and deadlift. It's definitely a thinking mans program, but I really think more bodybuilders should explore powerlifting from time to time. We get so consumed with our Milos shakes during our giant sets and our post workout shakes at precise times we forget one thing, if you get stronger, you will get bigger. Which we can apply to our bodybuilding programs over time for even more gains. KEEP PUSHING IT, BROTHER!!!!

I've been reading louie's site all night...about the basic strength methods, etc. Especially in the bench and the deadlift. I'm liking the results i'm seeing from all the switching of training methods every few months but the more I read teh westside articles..the more impressed I amw ith what a science powerlifting is when most people write it off as something just abunch of fat guys do in their free time!

How those wraps feel? And how long are they? I'm using wraps in alot fo my heavy french presses and it makes my wrists feel good and haven't had any elbow issues and LOVE doing them with a barbell instead of an ez bar because I do alot of barbell work!!!

When it comes to back work it is pretty much just balls to the wall with whatever exercise you choose to work on those days after benching. I know alot of guys barbell rowing well over 500lbs that are raw benching close to 600 and even though they're pretty much standing updoing them, they're making huge gains just by giving there bodies a shock of just picking up and moving that weight even if it's just a few inches, etc.

I honestly think I'm really going to enjoy this training method and am glad there are a few people here that do it or at least have some knowledge of it in order to discuss it and compare notes, ideas, etc.

The basic method I read for benching says you pick 55-65% of your max and do speed days and just keep adjusting the weight for it depending on your new max as it comes which makes senses..and same with your deads. Now that is BASIC BASIC BASIC and you just build off it depending on hwo you feel and then hammer the shit out of your accessory work with 2-4 sets of 15 or more reps dependon what weight you have to work wtih. If you don't have enough weight to make the 15 rep limit, you just attack what weight you have with more reps!


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on October 29, 2007, 08:54:48 PM
The wraps are cool, they are about 6-7 inches long. I read all those articles for like 2 months before  I started just to avoid making to many mistakes. He does have you doing an ass load of Back Rows. I've only been doing this for a little over a month and I can tell my back has already gotten a little bigger from all the rows(I do 4 sets of something 3 times a week, 4 sets 5-10 reps). The workouts seem to take longer than normal, but I'm in the gym less days a week now. I was doing 6 days a week, now 4 with this program. So the long workouts don't bother me to much because I can recover. I'm off to bed, I'll talk to you later


Title: Re: The WICKED truth about my training
Post by: trab on October 30, 2007, 03:45:34 AM
I just noticed mention of buying chain from a weight lift type store.

TRY any FARM IMPLIMENT DEALER if they have any by you  ;)
they have heavier stuff, and better price for what you get than hardware/ home improvment.

Big ass carribiner type clips and stuff to for fast hook-ups.

Scrap or Hodge-podge 2nd hand tool type places out in the sticks also a good bet for cheap used chain.
The shits gettin spendy, damn CHineese turning to a real country... Run steel prices up.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 31, 2007, 05:06:23 AM
I just noticed mention of buying chain from a weight lift type store.

TRY any FARM IMPLIMENT DEALER if they have any by you  ;)
they have heavier stuff, and better price for what you get than hardware/ home improvment.

Big ass carribiner type clips and stuff to for fast hook-ups.

Scrap or Hodge-podge 2nd hand tool type places out in the sticks also a good bet for cheap used chain.
The shits gettin spendy, damn CHineese turning to a real country... Run steel prices up.

I've been going to this local LA now since it opened and have a pretty good relationship with the people that work there..or at least the people that count. Even though they don't allow chalk, they say they don't mind if I use it as long as it doesn't look like a "party" in the squat rack when I leave it and they said bands are okay, etc but no chains. They said chains would be too much on the floor there.  I compromised with them. They were already second guessing the band work until I explained to them what they were for, how i'd set them up, etc. They also let me manipulate the machines to a certain point such as taking pins off them to use them to hold plates on this or that, etc as long as I put them back. I'll take what I can get since we all know most corporate gyms are abunch of asses snapped so tight due to possible litigation that they couldn't even pass a tic tac.


Title: Re: The WICKED truth about my training
Post by: trab on October 31, 2007, 06:23:10 AM
I hear ya, your lucky they let you do that.

The Insh Co's and Govt will have us all wearing a Helmet, resporator, safety glasses and a condom
at our desk job if they had their way.



Title: Re: The WICKED truth about my training
Post by: Stubborn on October 31, 2007, 02:30:08 PM
I hear ya, your lucky they let you do that.

The Insh Co's and Govt will have us all wearing a Helmet, resporator, safety glasses and a condom
at our desk job if they had their way.



There is nothing wrong with a helmet and respirator while lifting. >:(

Never tried the condom.....but I will.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on October 31, 2007, 05:27:20 PM
HAHAHA

with looks like yours they're probably doing you a favor putting a mask on ya...

bw wide grip pullups for a set of 10 to warm up with...

ME DEADS:

135x10x1
315x5x1
500x1x1
600x1x1 this first one...I blew it the hell up!!
675x1x1 NEW PERSONAL BEST!!! Almost got stuck but once it was past my knees i polished it easily!
675xmiss sucked..I'd have liked to have stood up with it again but it just wasn't meant to be
615x1x1
600x1x1
600x1x1

I didn't know what else to do. I worked my way up to a new max and couldn't get it again so I cooled it down with 600lb pulls. I was ecstatic! A 25lb increase!


hypers:

bw+45lb platex20x2
bwx20x1

leg curls: new pr...i think it's my body learning new exercises and adjusting to them. I went 30 lbs heavier with ease.

110x20x2
140x4x1

low cable pull throughs:

#45 on the stack...and that's number 45 and not lbs..our system is fucking weirdx20x1
#65x15x2








on a side note..i'm looking for exercises that will really help my hams out. My hams SUCK and we don't have a reverse hyper machine.  :(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 04, 2007, 05:19:29 PM
the past two training sessions for friday and today...

11/2/07

ME bench press

floor press:

135x10x1
225x3x1
315x3x1
365x1x1
385x1x1
405xm  so the 385 sets the pace for DE day in tomorrow. 

plate loaded close grip bench presses: (independent arm movemnt to make sure one side doens't over power the other)

8platesx10x1
10platesx6x1
12platesx1x1 new pr!  max'd the apparatus
12platesx2x1 

got really motivated today...had a workout partner that did sets of 8 with the 12 plate press and floor pressed 455 for an easy single but has SHIT for back strength and legs. All gear and all pressing power!

dumbell flat bench flyes:

110'sx8x1
110'sx8x1 and gas'd out...

overhead barbell extensions:

90x10x1
135x10x1
155x4x1 NEW pr...then cable pressdowns to failure

close grip cable rows:

330x10x2
330x12x1 new pr!

super wide grip lat pulldowns:

235x10x1
205x10x1
205x7x1 

bw pull ups to failure...


did two sets of log presses and 25lb dumbbell laterals to failure for a set for shoulders.


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

DE SQUAT DAY

11/4/07  leg day....and the sickest squatting I've done in awhile Again I saw someone do something so ridiculously sick on youtube that I had to try it. I saw a video of someone with elitefitness systems do 10 sets of 10 with 405 after warming up and had to give it a go. Now I know this isn't a westside style of squatting but until I figure out why my lowerback feels like someone is stabbing me on my spine with anything above 500 i'm just going to do whatever the fuck I feel like.  And today I surprised even myself.  Now before you guys call bullshit...this squat workout took me over an hour to too with ample rest to make sure I don't gas. I just wanted to complete it in no particular time frame but DAMN it was hard as hell those last two sets.


squats:
135x10x1
315x8x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1
405x10x1

platform speed deads off an 8" box:

135x10x1
225x5x1
315x5x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1

these felt awesome..I had to really really squat down low to pull these  up.

seated alternate dumbbell curls:

30xwhatever to warm up
75x8x1
75x6x1 EASILY! NEW PR!!! workin with the 75's finally! I think all the heavier back work is benefitting fthe bi's...and i'm only doing them once a week on sundays for one exercise.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 06, 2007, 09:18:51 AM
DE bench

floor presses
135x10x1
225x5x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1
275x3x1

plate loaded close grip bench

10platesx6x1
10platesx6x1
10platesx6x1
10platesx5x1 and gas'd

barbell overhead tricep extensions  (getting stronger and stronger in this)

warmup
135x10x1
135x10x1
155x7x1 NEW PR!!
155x5x1 

bent over barbell rows:
135x10x1
315x8x1
405x8x1
455x3x1 (more of a shrow than a row  ;D )

CS rows:  never done these with any sort of enthusiasm but alot of big pusher swear by it...

warmup
3platesx10x1
5platesx6x1
5platesx5x1 weak in this exercise...i'm going to start incorporating it alot to make up for it

seated cable face pulls with a rope

110x10x1
210x10x1
210x10x1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 07, 2007, 06:57:41 PM
DE squat day

14" box squats

135x10x1
225x5x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
405x2x1

this isn't your typical squatting..if you think you're going to squat the same numbers on a box you're out of your damn mind. DAMN this was a wake up call!

speed pulls off an 8" box

135x10x1
225x5x1
315x3x1
405x1x1
405x1x1
405x1x1
405x1x1
500x1x1
500x1x1 easy...

and to give you an idea about how deep this is, my chest touches my quads when i bend over to grab the bar. this has really taught me how to drive my legs through this movement. Give me a month and I'll be pulling  600lbs this way. I love how this movement feels. When you clean a bar off teh floor afterwards it feels like a rack pull compared to this movement!  A MUST try!

shrugs

135x10x1
315x10x1
600x10x1
675x4x1

hammer curls

70lbsx8x1
80lbsx6x1 easy
90lbsx4x1 NEW PR!!!


Title: Re: The WICKED truth about my training
Post by: Stubborn on November 07, 2007, 07:50:03 PM
DE squat day

14" box squats

135x10x1
225x5x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
315x3x1
405x2x1

this isn't your typical squatting..if you think you're going to squat the same numbers on a box you're out of your damn mind. DAMN this was a wake up call!


Box squats are great! Really tests that explosiveness. I think box squats ARE TO DL's from floor as suats ARE TO DL's starting from standing with bar in hand. That is to say the entire stretch reflex is taken away and all you are left with is your raw power in both boxes and DLs. I especially like boxes with bands. Need to be TRULY explosive to get through that!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 10, 2007, 09:23:49 PM
ME BENCH PRESS


bench press:


135x10x1
225x5x1
315x3x1
405x1x1 hard single...I got in the gym at 1230 am because of some family stuff. I didn't think today was going to be a good day afterall and wanted my 9 sets.
365x3x1
365x3x1
365x3x1
365x3x1
385x2x1
 i'm getting more and more comfortable with a close grip ...my fingers are well inside the rings and I know when I'm in teh groove. I just got to remember to keep my elbows tucked and I blow it up easily.

plate loaded close grips:

10platesx6x1
10platesx6x1
12platesx4x1 new pr!

key presses:

60lbsx15x1
80lbsx12x1
80lbsx12x1  I love this exercise. I'm so glad I was introduced to these. VERY nice exercise wiht a very different feel.


bent over  barbell rows:

135x10x1
315x8x1
405x8x1
455x8x1...and I cheated alot with my legs but FUCK my back was fried.

plate loaded seated rows:

5platesx10x1
6platesx8x1
6platesx6x1 new pr...and blew it out of the water. Was seated rowing 12 45lb plates. It worked my abs more than my back. I had to stay very very rigid or it would try to STAND me up on the negative.

bw pullups to failure


barbell overhead extensions

warmup
135x10x1
165x4x1 new pr!!

dumbbell laterals

50lbsx8x1
40lbsx10x1
30lbsx10x1



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 11, 2007, 10:12:25 AM
ME lower body


good mornings:
  first time i've done good mornings since i hurt myself last time. Today I slayed that demon with a 100lb pr.

135x10x1
225x3x1
315x3x1
405x3x1
500x3x1
525x1x1 new pr
545xmiss

pulls off an 8" box:

135x5x1
225x3x1
315x1x1
405x1x1
500x1x1 for an easy single
550x1x1 for a hard pr
600x1x1 went for broke..and got it! NEW PR! and this was harder than pulling 675 off the floor. Lots of shaking and a few times I kept thinking I wasn't going to make it but kept driving my hips forward and chest up and finally finished it!! I put on a good show today in the gym. I had a few people watching me. It was very motivating. For those that said it couldn't be done...I fucking did it

dumbbell curls:

warmup
75lbsx8x1

got a call in the middle of the workout to go get my brother out of jail...for a DUI at 19 years old. Im going ot kick his ass for interupting my workout..and for being a moron.

It was  a good day guys... two huge pr's


Title: Re: The WICKED truth about my training
Post by: Honour on November 11, 2007, 03:02:47 PM

got a call in the middle of the workout to go get my brother out of jail...for a DUI at 19 years old. Im going ot kick his ass for interupting my workout..and for being a moron.


Fuck mate, kick his ass real good, gota teach him a lesson before he goes and fucks his whole life with some stupid shit like that, I've seen it happen :P.


Title: Re: The WICKED truth about my training
Post by: haider on November 11, 2007, 03:08:36 PM
Fuck mate, kick his ass real good, gota teach him a lesson before he goes and fucks his whole life with some stupid shit like that, I've seen it happen :P.
HAHA he broke his brother out of jail then went back and FINISHED HIS WORKOUT. HARDCORE BROTHERS!!!!!!!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 11, 2007, 03:39:09 PM
HAHA he broke his brother out of jail then went back and FINISHED HIS WORKOUT. HARDCORE BROTHERS!!!!!!!!

forgot to sign into your gimmick ya clown!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 12, 2007, 05:06:43 PM
DE bench
135x10x1
225x3x2
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1

and pressed strong throughout the whole thing

key presses:

60lbsx10x1
70lbsx10x1
80lbsx10x1
100lbsx8x1

cs rows:

2platesx8x1
4platesx8x1
6platesx2x1 new pr
7platesx wtf was i thinking....

dumbell rows:

125'sx20x1
125'sx20x1
125'sx20x1
125'sx20x1

and some rear delt cable flyes...


Title: Re: The WICKED truth about my training
Post by: mass 04 on November 12, 2007, 06:25:17 PM
DE bench
135x10x1
225x3x2
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1
285x3x1

and pressed strong throughout the whole thing

key presses:

60lbsx10x1
70lbsx10x1
80lbsx10x1
100lbsx8x1

cs rows:

2platesx8x1
4platesx8x1
6platesx2x1 new pr
7platesx wtf was i thinking....

dumbell rows:

125'sx20x1
125'sx20x1
125'sx20x1
125'sx20x1

and some rear delt cable flyes...

my gym was closed today >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 14, 2007, 04:30:11 PM
DE lowerbody

I switched it up today... I wanted to do my pulls first and really focus on them before anything else....

8"box pulls

135x10x1
225x3x1
315x1x1
405x1x1
500x1x1
605x1x1  new pr! Came up fast as fuck off the floor but stalled about halfway and had to really drive it hard. Lower back  needs work.
560x1x1
560x1x1

box squats

135x10x1
225x2x1
315x2x1
315x2x1
315x2x1
315x2x1
315x2x1
405x2x1
405x2x1
405x2x1
455xmiss....

my box squats felt stronger today. I know I can move 500 on this thing if I focus and once I get used to the movement. I focused alot of form today adn i think it's paying off. I'm alot more rigid and did it all highbar and handled it well.


lower back needs work so i found a machine that is a weighted hyper extensions...

machine hypers  super slow down and explode out

300x12x1 warmup
385x12x1
385x12x1
385x12x1

it was a good day!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 16, 2007, 03:27:32 PM
ME upper body

close grip flat bench
....was trying to do reverse bands but i couldn't get them to tighten up and put any tension on them. I need to reread the manual on how to choke them up. I think i need to wrap them around the cage a few.

135x10x1
225x3x1
315x3x1
405x1x1
425x1x1 and got out of the groove..elbows flared out and got my shoulder tuned up so I stoped there


close grip inclines


135x10x1
225x10x1
315x7x1
365x1x1

bent over  barbell rows
135x10x1
315x10x1
405x10x1
455x10x1 cuz i'm a cheatin bastard  ;D  new pr

cg cable rows

335x10x1

overhead barbell extensions with elbows flared

warmup
135x10x1
165x7x1 new pr...185 is coming VERY soon

dumbbell laterals

50lbsx10x1
40lbsx10x1
30lbsx10x1
20lbsx10x1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 18, 2007, 07:52:42 PM
ME lowerbody

rack pulls


135x10x1
315x3x1
500x1x1
600x1x1
675x1x1
700x1x1
710x1x1 new pr
725xmiss
725xmiss

pulling felt hard today...i don't know what the deal was

reverse band rack pulls

675 with reverse mini bands x 5x1
725 with reverse mini bands x 3x1
765 with reverse mini bands x 1x1

don't know if i really feel that reverse mini bands really help my deadlift much...i don't think i'll be doing them again for awhile.

3 sets of leg curls
3 sets of hypers with 45, 80 and 100lb db's

seated dumbbell curls

warmup
75lbsx6x1
80lbsx3x1 new pr


two things about my deadlift...my lowerback is weak and my hamstrings are VERY weak since I can't seem to leg curl more than 100lbs with BOTH legs.  I know if I build those up my deadlift will fly up REAL fast. I don't know what my deal is. I should be happy wiht today...but i'm not at all. I'll have to redeem myself tomorrow it seems


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 19, 2007, 04:38:04 PM
DE upper body

bench

135x10x1
225x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1
295x3x1

key presses

100x10x3 love this exercises...

cs rows

2platesx8x1
4platesx8x1
6platesx3x1
6platesx2x1  get'n better

cg pulldowns

250x8x1
265x8x1
295x4x1


overhead barbell extensions

warmup
135x10x1
185x4x1 RIPPED IT UP! I MADE MY GOAL AND MADE IT EASILY!!!

couple sets of overhead dumbbell extensions...

today was a good day..pressing was strong and felt like i could go all day even when the workout was over! I am very very happy with today's work!


Title: Re: The WICKED truth about my training
Post by: greg2112 on November 20, 2007, 09:00:15 AM
Has your bodyweight gone up by doing this routine?  More overall thickness?

Good weights man!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 20, 2007, 09:04:44 AM
Has your bodyweight gone up by doing this routine?  More overall thickness?

Good weights man!

actually yeah it has and i feel overall thicker and my girl says i look bigger...but i know it's from all the food i'm eating to help keep up with the recovery since i'm not on.. I still have the cuts in my back and in my legs but i'm sure if i quit shoving food in my noise hole I'll drop back down. I appreciate the  compliment man.  I love this routine. I seem to be gaining strength slowly but surely. I'm in the gym less but my workouts take around 2 hours now


Title: Re: The WICKED truth about my training
Post by: greg2112 on November 20, 2007, 12:44:44 PM
Awesome man!

I just switched myself, went w/ an upper/lower split, 3times weekly alternating monday and friday being upper, and legs on wed and then the following week vice versa.  Lower volume and focusing on the compounds only..good change of pace from doing the once a week split. 


Title: Re: The WICKED truth about my training
Post by: Honour on November 20, 2007, 06:43:49 PM
and i feel overall thicker and my girl says i look bigger

Damn wicked lets stick to bodybuilding hey mate and keep the bedroom stuff for and sexy forums ;D ;D ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 20, 2007, 07:39:52 PM
Damn wicked lets stick to bodybuilding hey mate and keep the bedroom stuff for and sexy forums ;D ;D ;D

haahah yeah  bro after writing that it sounded like an ad for enzyte!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 21, 2007, 04:08:28 PM
DE lowerbody... wanted to squat and try out some sumo pulls

squats

135x10x1
315x10x1
500x6x1
500x6x1 this is some trash right here..i guess it's what i get for not SQUATTING for a few weeks. It's time to pay the price...
425x12x1  >:(
425x17x1 better...
325x25x1
325x25x1


wasn't drinking enough water today and got really really light headed and got the cotton mouth for a long time no matter how much i drank so there's a few lessons to be learned here.

sumo speed pulls

135x10x1
315x5x1
500x3x1
500x3x1
600xmiss
525x1x1 no problem....

not impressed with my lifting on this one. It felt VERY awkward and once again pointed out a few week things in my lifting. I think sumo's will help my conventional deads along with my squats because of the stance. We'll see how it goes. I'll get 600 in a few weeks time once my body gets used to teh movement.



Title: Re: The WICKED truth about my training
Post by: Honour on November 21, 2007, 04:22:45 PM

wasn't drinking enough water today and got really really light headed and got the cotton mouth for a long time no matter how much i drank so there's a few lessons to be learned here.


Hahaha sorry mate i keep picturing you looking like Jim Carey in "Me Myself and Irene" when he gets the Cotton mouth at the police station ;D.

Fuck your still stong as all hell on those squats tho :o........


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 21, 2007, 04:25:48 PM
Hahaha sorry mate i keep picturing you looking like Jim Carey in "Me Myself and Irene" when he gets the Cotton mouth at the police station ;D.

Fuck your still stong as all hell on those squats tho :o........

yeah on hte low end! who the hell is empressed with 425 and 325 for sets? HAHA I want 500 for sets of 15 or some shit or at least stay consistant with 10 reps per set for a couple. Long term goal is 600 but man at this rate it'll take forever. I do those ridiculous rep sets at the end to help build stamina that hopefully will carry over to the 500lb sets!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 21, 2007, 04:41:17 PM
I just pulled my shirt of and the back of it is covered in blood...I guess with all the wiggling under the bar to get it set and having to hitch it back up to keep it from slipping down adn having to dump it took it's toll. Now my ass wants a shirt that says "squat til you bleed" HAHAHA I built up somethign kinda like a callus on the back of my shoulders from all my squatting before but I guess fromnot squatting for awhile it kinda got scrubbed off with my back luffa.


Title: Re: The WICKED truth about my training
Post by: Stubborn on November 22, 2007, 11:12:37 AM
Stayin strong buddy! Keep it up and then throw yourself in a strongman comp. I think you would be surprised what you can do!


Title: Re: The WICKED truth about my training
Post by: Honour on November 22, 2007, 04:29:08 PM
I just pulled my shirt of and the back of it is covered in blood...

Wicked.....you my friend are what they call HardCore 8).


Title: Re: The WICKED truth about my training
Post by: haider on November 22, 2007, 04:30:43 PM
Wicked.....you my friend are what they call HardCore 8).
HARDCORE TO THE MUTHAFCUKING BONE!!!!!!!!!!!!!!


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on November 23, 2007, 10:49:55 AM
HARDCORE TO THE MUTHAFCUKING BONE!!!!!!!!!!!!!!

INTENSE AS CHUCK NORRIS SHITTING SMART BOMBS INTO THE BATTLEFIELDS OF IRAQ,AGGHHRRR!!!!!!!!!!!1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 23, 2007, 04:30:02 PM
ME upper body

band bench press  with choked blue bands


135x10x1
225x3x1
245x1x1
275x1x1
295x1x1
305xmiss
cool down without bands
315x3x1
225x15x1


it is hard as hell to outrun choked up blue bands!  :-\

bent over  barbell rows

135x15x1
315x10x1
405x10x1
and 4 of the best looking shrugs you'll ever see with 495  ;D

seated cable rows

335x15x3

overhead barbell extensions

warmup
135x10x1
185x5x1

seated plate loaded log presses

360x10x1
360x5x1 gas'd adn drop'd to 275 for 5 more


i think i pretty well manhandled some shit today...

I'm in love with teh blue bands..forget minis and greens...these things are ridiculous


Title: Re: The WICKED truth about my training
Post by: Stubborn on November 23, 2007, 04:39:32 PM
I need me some bands. Where did you get yours?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 23, 2007, 04:42:06 PM
I need me some bands. Where did you get yours?

apt...

hey you and i need to talk some shop...i want some input about lifting and doing strongman at teh same time. Give me your thoughts bro.


Title: Re: The WICKED truth about my training
Post by: Stubborn on November 23, 2007, 04:53:39 PM
apt...

hey you and i need to talk some shop...i want some input about lifting and doing strongman at teh same time. Give me your thoughts bro.

Are you on a 3 day split now? Gimme the overview (days, upper, lower....). You could PL and do Strongman comps, that is how most get started in it. If you wanted to do both in your workouts, say like Mon=max upper/dyn lower, Wed=max lower/dyn upper, Sat=Events, you absolutely can. I do pretty much just that. Now, on Mon and Wed I dont do straight forward Westside anymore but it works just fine.

Heres what I REALLY suggest. Try one comp and see how you like it because you CAN do both but it will be most beneficial to concentrate on one or the other. Just being honest! If you are "on" you may be able to do both without too much overtraining but if you are not "on" you will just kill yourself eventually. I tried it and I ended up getting sick and injured, too much stress!

Seriously, try one comp OR EVEN one full strongman workout and see how you like it. I know you'll love it but it IS a little harder mentally in the long run.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 23, 2007, 05:02:05 PM
Are you on a 3 day split now? Gimme the overview (days, upper, lower....). You could PL and do Strongman comps, that is how most get started in it. If you wanted to do both in your workouts, say like Mon=max upper/dyn lower, Wed=max lower/dyn upper, Sat=Events, you absolutely can. I do pretty much just that. Now, on Mon and Wed I dont do straight forward Westside anymore but it works just fine.

Heres what I REALLY suggest. Try one comp and see how you like it because you CAN do both but it will be most beneficial to concentrate on one or the other. Just being honest! If you are "on" you may be able to do both without too much overtraining but if you are not "on" you will just kill yourself eventually. I tried it and I ended up getting sick and injured, too much stress!

Seriously, try one comp OR EVEN one full strongman workout and see how you like it. I know you'll love it but it IS a little harder mentally in the long run.

i was thinking something like...

monday work on my dead lift
wednesday on my bench
friday on my squat
and sunday do some strongman stuff...and rotate max effort and dynamic effort weekly...I'm tired of waitin to find out wether or not i'll be moving so I want to go ahead and at least go play at metroflex for a day or so and see how I fair.

And in all honesty i keep getting stronger and stronger in everythign lately... but i know eventually i'm going to kick my own ass at this rate...i think once I get to a certain point i'm going to maintain for awhile and letme body catch up with me.


Title: Re: The WICKED truth about my training
Post by: Stubborn on November 23, 2007, 05:18:07 PM
i was thinking something like...

monday work on my dead lift
wednesday on my bench
friday on my squat
and sunday do some strongman stuff...and rotate max effort and dynamic effort weekly...I'm tired of waitin to find out wether or not i'll be moving so I want to go ahead and at least go play at metroflex for a day or so and see how I fair.

And in all honesty i keep getting stronger and stronger in everythign lately... but i know eventually i'm going to kick my own ass at this rate...i think once I get to a certain point i'm going to maintain for awhile and letme body catch up with me.

What you are doing right now worked fantastic for me! I never overtrained on that until I thought I would combine it with the specialty exercises that I need for strongman. It was just too long in the gym.

I have done light and heavy weeks and it worked well for BBing but as far as max strength, not sure how it would be? Cant hurt to try, it would be a lot of recovery time.

Do this bro:

Go to Metroflex and warm up. Cleans, front squats, OHP, etc... with 135 or so.
Do 4-5 events. Time yourself as well! Try to get them done under a minute each. Wait 10-15 mins between them and give it your all.
I suggest Farmers (245/hand-80'), Stones (up to 340), Log (clean and press each rep w/225+), Yoke (600-80'), and even heavy Back Drags with a sled for 100'.

This will give you a good idea of what combining Strongman and PL would be like. See how it affects your next workouts and decide if you want to try both or focus on one.

All I can tell ya is you need to try strongman before you decide to just throw it in the mix.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 25, 2007, 07:46:19 PM
ME lowerbody...

I would consider this max effort


deadlifts with wessel's rules (1 min time limit)

500x10x1 in a minute...could've gotten 12 or better if i kept going. I wanted to hit my goal of 500 for 10 and smoked it!!
405x14x1 in a minute..kept rep'n to 20
315x19x1 in a minute..kept rep'n to 30

had to walk around for about 5 minutes because my ass would cramp when i would sit. I'm surprised i didn't puke..because i was damn close.

some ham shit until i started crampin...

seated dumbbell hammers

60x8x1
70x10x1
95x4x1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 26, 2007, 03:54:02 PM
DE upper body
bench with choked bands

135x10x1
225x3x1
added bands
225x3x9  with 30 seconds rest between sets...

dumbbell key presses

110x8x2
80x22x1

cs rows

2platesx8x1
4platesx8x1
5platesx6x1

cg pulldows

265x8x1
220xx10x2

back was smoked from doing pulls yesterday so I dropped the weight and worked on feeling it during the movement.

dumbell overhead extensions

40x12x1
40x10x1



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 28, 2007, 03:52:53 PM
DE lowerbody

box squats with blue bands...

135x10x1
225x10x1
added blue bands...
225x10x1
315x10x1
315x10x1
225x20x1... took the bands for a ride on the cooldown.

leg press

12platesx20x1
20platesx20x1
22platesx20x1

barbell curls

warmup
135x12x1
160x8x1..that was a nice surprise!!

seated hammer curls

60lbsx6x1
80lbsx6x1
100lbsx3x1 FINALLY!!! MOVING SOME MAN WEIGHT!!! and it was cool as hell to watch!



i did exercises for legs today that didn't impact my lower back much since it's still talking after all the deads I did the other day. I like the bands on the box and haven't leg pressed in awhile I was also shown how to properly curl with my elbows back and my shoulders forward curling the bar up to my nipples instead of curling it up to my nose... not only was it more comfortable but it fried the hell out of my bi's.   I dont have to go on about the 100lb dumbbell hammers...that speaks for itself!  ;D

I think it was a pretty good day!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on November 30, 2007, 04:33:04 PM
ME upper body

cg floor press

135x10x1
225x6x1
315x12x1 with a rerack every rep

didn't push it harder because i didn't have a spotter and the pins didn't stop at the right spot

cg plate loaded press

6platesx10x1
10platesx8x2

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x5x1

seated cable rows

335x15x1

dumbbell front raises

40lbsx8x1
50lbsx8x1
60lbsx8x1

overhead barbell extensions

110x15x1
135x12x2

right shoulder has been upppity all week..i need to work on developing my delts more than my tri's they're week as hell. Benching with a close grip doesn't bother my tris' but benching wider than the rings does. Looks like Big Louie was right!



Title: Re: The WICKED truth about my training
Post by: Stubborn on December 01, 2007, 09:09:21 AM
Based on your recommendation I tried some more rest/pause stuff (havent done it in years) and it went well!

Overhead Push Press
1x10x225+8rp

I did other things too but this is what I tested it on. I guess the real verification that it works as good as it feels is how well I do next week? I'll let ya know!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 02, 2007, 07:29:58 PM
I signed up for metroflex today but got there too late to workout..but in the process i did sign up for a raw powerlifting meet they're having this friday night. It's a push pull. I'm only doing the pull portion since my shoulder is bothering me just to get my feet wehn in a meet. It's a raw me... belt and straps only but i'm not going to use straps.



So today i tried to set up some sort of attempt and openers for it...and all this for reps work is killing my maxes but i want different thigns lately. I haven't done max effort pulls off the floor in a long time it seems and it showed today...

pulls

135x10x1
315x5x1
500x1
585x1
635xmiss..came up fast but got stuck..  >:(
615x1
550x5x1...very happy with this...

gym was closing so i just threw in some barbell curls...

warmup
135x6x1
160x6x1
185x4x1.. 2 good reps and 2 cheat reps...

BW:247  so i'm hoping to compete in the 242's friday.

don't know what to do... i'm either over trainign because of how my deads have gone today or i'm enjoying the "for reps" more... currently i want 550 for 10 is my goal and 605 for 5 ...maybe this will be the training i'll do for awhile to get my pull up to 700. 

for the meet i'm going to do 500 as an easy opener, 550, then finish with 600 again...just to get my feet wet and get an idea of how it operates. I was nervous just signing up so I didn't want to try to put on a crazy show and then fuck myself up or get embarassed. My current split is going to be now..

monday-pulls for reps/biceps
wednesday-upper body
friday-squats for reps
sunday-strongman events




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 03, 2007, 06:38:40 PM
kinda a deload day for kicks..lighter weight shit...

bench

135x10x1
225x6x1
added bands
225x3x1
225x3x1
245x3x1
245x3x1
removed bands
315x3x1
315x3x1
315x3x1
315x3x1
30 seconds rest between sets...

bentover barbell rows

135x15x1
315x15x3

hs high pulldowns

4platesx10x3

dumbbell laterals

30lbsx8x1
40lbsx8x1
50lbsx8x1
60lbsx8x1
iron crosses with 20lb db's to failure

overhead dumbbell tricep extensions

50lbsx8x1
40lbsx10x1
30lbsx10x1



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 05, 2007, 03:40:54 PM
If I was a wise man I'd be smarter about my training..today I wanted to do some LIGHT work and got to warmup up...I've not been squatting alot lately and see my goal of 600 slipping away and I couldn't let that happen.  I need to start squatting more and leave the deads to event days for strongman....obviously I couldn't resist. Sorry guys I had to do it.

Squats

135x10x1
225x6x1
315x6x1
405x6x1
500x2x1
600x2x1 with nothing for depth.. pins were set too high and it got a lil funky...
600x2x1 first one was a shade high...second one I tap'd it and took it for a ride.

600lb squat goal reached!

cooled down with 315 for 25....The second time I unracked it (600)and walked it out it felt easier than the first time I think I can have it consistantly if I just get used to handling the weight.

speed sumo pulls

135x6x1
225x3x6

hammer curls

60lbs is a joke... x6x1
70lbsx6x1
100lbsx4x1  smoke show...literally...i used alot of chalk to hold onto those slick  handles HA!  ;D

barbell curls

135x10
155x4x1 just groovin...

concentration curls

35lbs to failure both sides..


today felt light and my legs feel no problem... I think not doing the high rep stuf let me play with the heavier stuff today for squats. I was just having a lil fun and it was cool to see 6 plates on the bar for the first time in a long time after the last attempt at it that was a complete cluster f*ck.

now that i've done it once..i'm going to have to hit it again!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 11, 2007, 05:18:00 PM
Okay here's the new workout plan...

tuesday-back/chest and squats with speed pulls
thursday-back/overhead press with conventional deads and squats for reps
saturday-events (3-5)
sunday-accessories.. arms, traps, abs, low back, etc.

I think that'll cover me pretty well on all things without letting me over train for this upcoming strongman meet...


todays workout

squats

135x10x1
315x10x1
425x20x1
325x20x1
225x20x1
225x20x1

sumo speed pulls

135x6x1
315x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1

bench press I want my stamina back....

135x10x1
225x10x1
315x5x1 ...goal of 10 again

dumbbell key presses

80lbsx15x3

bent over barbell rows

135x12x1
315x12x1
405x12x1

cg pulldowns

250x8x3

and that was it..no extra arm or shoulder work....


Title: Re: The WICKED truth about my training
Post by: BFP on December 11, 2007, 05:28:59 PM
kinda a deload day for kicks..lighter weight shit...

bench

135x10x1
225x6x1
added bands
225x3x1
225x3x1
245x3x1
245x3x1
removed bands
315x3x1
315x3x1
315x3x1
315x3x1
30 seconds rest between sets...

bentover barbell rows

135x15x1
315x15x3

hs high pulldowns

4platesx10x3

dumbbell laterals

30lbsx8x1
40lbsx8x1
50lbsx8x1
60lbsx8x1
iron crosses with 20lb db's to failure

overhead dumbbell tricep extensions

50lbsx8x1
40lbsx10x1
30lbsx10x1



Dont use the bands then take them off.  Makes your nervous system weak and retarded.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 11, 2007, 06:44:36 PM
Gotcha..I'll not do that anymore. Thanks for that.


Title: Re: The WICKED truth about my training
Post by: Swedish Viking on December 12, 2007, 05:58:01 AM
These are some sweet numbers!  Where are the pics?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 12, 2007, 06:27:34 AM
found out what's bothering my shoulders...those damn key presses are wreaking havoc. I couldnt' figure out if it was the key presses or the way I was benching or the dumbbell laterals...yesterday I benched fine and felt great then after key pressing my shoulders started to feel funky and today confirms it..no more key presses.


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on December 12, 2007, 10:37:41 AM
found out what's bothering my shoulders...those damn key presses are wreaking havoc. I couldnt' figure out if it was the key presses or the way I was benching or the dumbbell laterals...yesterday I benched fine and felt great then after key pressing my shoulders started to feel funky and today confirms it..no more key presses.

What are key presses dude? I've never heard of them before.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 12, 2007, 01:10:17 PM
http://www.trainordie.com/metalrage/viewtopic.php?t=2229 (http://www.trainordie.com/metalrage/viewtopic.php?t=2229)

give that a shot..video and everything


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 16, 2007, 12:55:33 PM
bump for a new start!!!

DE bench day
135x10x1
225x3x1
added choked blue bands
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x10x1 rep out.. I did better than I thought I would! My goal every DE bench day now is one more rep with the rep out at the end of the workout

band pressdowns
3 sets of 4

dumbbell jm presses
40lbsx12x4

bent over barbell rows

135x10x1
315x8x1
405x8x1
495x2x1

rear delt laterals

80lbsx10x3


today i felt great and pressed strong..it's good to start anew


Title: Re: The WICKED truth about my training
Post by: BFP on December 16, 2007, 08:16:14 PM
bump for a new start!!!

DE bench day
135x10x1
225x3x1
added choked blue bands
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x10x1 rep out.. I did better than I thought I would! My goal every DE bench day now is one more rep with the rep out at the end of the workout

band pressdowns
3 sets of 4

dumbbell jm presses
40lbsx12x4

bent over barbell rows

135x10x1
315x8x1
405x8x1
495x2x1

rear delt laterals

80lbsx10x3


today i felt great and pressed strong..it's good to start anew

Youre doing 225 plus blues for speed work on the bench?  That is over 50% o fthe bar weight I use with the same band.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 16, 2007, 08:38:46 PM
Well the bands I bought were blue ones... haha.. and yeah they're easy to press up until halfway up. Why? The green ones weren't listed that high so I bought the blues.. i use them for everything. THey're the only pair I have. I'm thinking of getting minis or greens as well but these seem to be working for me.

Is your comment a good one or a bad one? I don't get it. They're not ran under the bench. They're just choked up tight if that makes much difference.. our benches are adjustable here at la fitness.. and when i run the band under in the cage and press it actually starts to elevate teh bench so i put one on each side.

My speed work isnt' true speed work. I don't press as fast as I can. I come down as fast as I can/pause/ then press up as hard and fast as possible.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 17, 2007, 05:14:56 PM
ME lower body... wasn't able to get outta work in time to go to metroflex for events so they're going to be on friday instead.


Rack pulls mid shin....
135x10x1
315x5x1
500x5x1
600x5x1 rip'd it
675x4x1 new pr! Two more than I did last time at this level...
625x5x1 for a cool down.. 

i've  notice i get going pretty good and end up leaning back on the 3rd rep on the pulls instead of it being one smooth motion. Gotta work on that.

good mornings

135x10x1
315x10x1
315x10x1
365x10x1

all paused at the bottom...

leg curls

140x10x3

seated dumbbell hammers

30x20x1
70x10x1
90x7x1


and I have a tiny bicep tear..the spot is about the size of the head of a pencil eraser that is black and blue at the base of my bicep. I need to keep an eye on that. Not sore or getting worse in color... but I felt something like a crackle feeling when I did my bent over rows yesterday in it and noticed it immediately after and thought it was just a smudge of dirt..today it's a lil blue spot. Oops...



Title: Re: The WICKED truth about my training
Post by: BFP on December 17, 2007, 05:18:37 PM
Well the bands I bought were blue ones... haha.. and yeah they're easy to press up until halfway up. Why? The green ones weren't listed that high so I bought the blues.. i use them for everything. THey're the only pair I have. I'm thinking of getting minis or greens as well but these seem to be working for me.

Is your comment a good one or a bad one? I don't get it. They're not ran under the bench. They're just choked up tight if that makes much difference.. our benches are adjustable here at la fitness.. and when i run the band under in the cage and press it actually starts to elevate teh bench so i put one on each side.

My speed work isnt' true speed work. I don't press as fast as I can. I come down as fast as I can/pause/ then press up as hard and fast as possible.

Not  a bad comment, but thats a load of band tension for sure.  You shouldnt ever use more than a monster mini for speed bench and NEVER pause in training, unless its board work or floor presses.

Jason


Title: Re: The WICKED truth about my training
Post by: trab on December 17, 2007, 05:29:50 PM
Not  a bad comment, but thats a load of band tension for sure.  You shouldnt ever use more than a monster mini for speed bench and NEVER pause in training, unless its board work or floor presses.

Jason

JP Do you ever let the bar weight press hard into the Boards/chest, or allways just light pressure onto them, or touch-and-go off the boards?
I hear conflicting shit....   "Cant stay tight if you let it on the board..."
Well, I can let it sink in pretty good (Boards/ chest) and still stay tight.    What say you?


Title: Re: The WICKED truth about my training
Post by: BFP on December 17, 2007, 06:23:46 PM
JP Do you ever let the bar weight press hard into the Boards/chest, or allways just light pressure onto them, or touch-and-go off the boards?
I hear conflicting shit....   "Cant stay tight if you let it on the board..."
Well, I can let it sink in pretty good (Boards/ chest) and still stay tight.    What say you?

I cant do them anymore (war injury) but when I did them, it was always a pause on the boards, and a touch on the chest.  Some dudes sink the boards all of the time.  I would sink the boards when the weight got higher.  FOr the guy who tells you you cant stay tight on the boards with a pause, ask him how he deadlifts.

Jason


Title: Re: The WICKED truth about my training
Post by: trab on December 17, 2007, 06:48:22 PM
I cant do them anymore (war injury) but when I did them, it was always a pause on the boards, and a touch on the chest.  Some dudes sink the boards all of the time.  I would sink the boards when the weight got higher.  FOr the guy who tells you you cant stay tight on the boards with a pause, ask him how he deadlifts.

Jason

Thanks big buy,, I'm pretty casual about this PLing business, but is kills me when 1/2 a dozen "experts" tell me something cant be done that I'm doing, or see w/ my own eyes....  ;D
Guess I should trust that more'n experts....


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 17, 2007, 10:14:00 PM
Not  a bad comment, but thats a load of band tension for sure.  You shouldnt ever use more than a monster mini for speed bench and NEVER pause in training, unless its board work or floor presses.

Jason

Why?  If  i only do this setup I can only get faster at it the longer I use it...The blue bands are supposed to add 100lbs or a little better if i remember right at the top. Shit feels good and my lockouts are steadily getting stronger!



Title: Re: The WICKED truth about my training
Post by: BFP on December 18, 2007, 01:27:43 PM
Why?  If  i only do this setup I can only get faster at it the longer I use it...The blue bands are supposed to add 100lbs or a little better if i remember right at the top. Shit feels good and my lockouts are steadily getting stronger!



You are using blue jump stretch bands?  Or are they from a different manufacturer?

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 18, 2007, 01:43:19 PM
You are using blue jump stretch bands?  Or are they from a different manufacturer?

Jason

nope....these say jump stretch on the invoice they're solid blue bands.. these were from elitefts.com 

Judge by your reaction whatever i'm doing is fucking crazy. There's got to be some sort of loss in lb'age at the top I've had them setup. I'm told the way I've got them put on is 100lbs at the top. I think they said they were rated at 150 or better when run under the bench.


The same site I got them from has average bands, monster mini's and mini's..i want the monster mini's and mini's next..i can do alot of other exercises with them like jm's that I can't do with the blues.


Title: Re: The WICKED truth about my training
Post by: BFP on December 18, 2007, 06:43:57 PM
nope....these say jump stretch on the invoice they're solid blue bands.. these were from elitefts.com 

Judge by your reaction whatever i'm doing is fucking crazy. There's got to be some sort of loss in lb'age at the top I've had them setup. I'm told the way I've got them put on is 100lbs at the top. I think they said they were rated at 150 or better when run under the bench.


The same site I got them from has average bands, monster mini's and mini's..i want the monster mini's and mini's next..i can do alot of other exercises with them like jm's that I can't do with the blues.

I know legitimate 800lb competition benchers who dont use more than a monster mini.  That much band tension is hard on your joints as well.  VERY hard in your case ;D

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 18, 2007, 06:50:23 PM
I know legitimate 800lb competition benchers who dont use more than a monster mini.  That much band tension is hard on your joints as well.  VERY hard in your case ;D

Jason

haha i damn sure know when i'm not keeping my elbows tight for sure... Could using too large of a band...even if i'm making it happen with them hinder my progress?  I think my next band purchase is going to be on a pair of mosnter minis..


Title: Re: The WICKED truth about my training
Post by: BFP on December 18, 2007, 06:54:32 PM
haha i damn sure know when i'm not keeping my elbows tight for sure... Could using too large of a band...even if i'm making it happen with them hinder my progress?  I think my next band purchase is going to be on a pair of mosnter minis..

Actually you will find it will.  Huge band tension and low bar weight actually leads to a decrease in barbell speed and huge instability with max weights.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 18, 2007, 06:58:06 PM
Actually you will find it will.  Huge band tension and low bar weight actually leads to a decrease in barbell speed and huge instability with max weights.

Jason

well god damn..two pages of going back and forth and now you tell me that!

so on speed days you bench as fast as you possibly can without any pausing?  I thought speed day was you come down as fast as you can, pause, and explode up as fast as you can.  I didn't think rep'n it like pushups was the trick. Remember I workout alone...so whatever I learn it's from trial and error and having a log like this where experienced lifts can give me insight.


Title: Re: The WICKED truth about my training
Post by: BFP on December 18, 2007, 07:06:33 PM
well god damn..two pages of going back and forth and now you tell me that!

so on speed days you bench as fast as you possibly can without any pausing?  I thought speed day was you come down as fast as you can, pause, and explode up as fast as you can.  I didn't think rep'n it like pushups was the trick. Remember I workout alone...so whatever I learn it's from trial and error and having a log like this where experienced lifts can give me insight.

Yes.  As EXPLOSIVELY as you can.  Pausing is merely a rule for competition, and will actually make you weaker if done all the time.  Remember though, first and foremost  DE Days are FORM WORK.  It douesnt matter how fast you are pushing if your form is shit.  You would be surprised how many people forget this.  You might find it better to do 12 sets of 1 versus 8 sets of 3 while your working your form...especially while training alone.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 18, 2007, 07:28:44 PM
yeah.. i focus on staying in the groove.. i think about my commands and my pauses and such since I saw SO many people get called on the rack commands, not pausing, etc. at my last powerlifting meet so that was shit I wanted to engrain. You compete how you train.. and I want it to be second nature. I want to be able to focus on my lifting and not have to think about..okay now pause, keep your elbows in..stay in teh groove...etc..i just want to focuse on pushing some heavy shit.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 19, 2007, 03:58:35 PM
ME bench
still going for reps..i want my set of 315 for ten back...warmed up with a light set of overhead dumbbell extensions

135x10x1
225x10x1
315x5x1 got out of the groove...reracked and immediately back into it for 2 more. That's 2 more than I did last week! I'm very happy with this. Once I hit 315 for 10 again and get my stamina back then I'll go after the heavier shit again. Right now this is my focus.

overhead barbell extensions

barx10
135x10x1
185x2x1

dumbbell jm's

50x10x3 

dumbell front raises

50lbsx8x1
60lbsx8x1
70lbsx8x1 

smoked them all.. I'm going to give the 80's a try next time with a little cheating  ;D

dumbbell rows

125x20x4

took it easy on back today... still felt a little sore from monday.

It was a good day overall! I'm very happy!


Title: updated pic!
Post by: thewickedtruth on December 19, 2007, 04:29:43 PM
(http://a936.ac-images.myspacecdn.com/images01/42/l_b20325b12675935ae73b4fdb35c6aeb7.jpg)
246 as of today at 21% body fat! Notice my perky tits and my AB haha... Figured I would drop off a new shot since it's been awhile. Arms are measuring 18.5" on the right and 18" on the left. Makes me wonder how I'll look cut down to a reasonable 16-17%.  I've got to make 231lbs by february.




Title: Re: The WICKED truth about my training
Post by: The Squadfather on December 19, 2007, 04:32:19 PM
red X.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 19, 2007, 04:39:50 PM
Working for me just fine... check your settings.  ;D I look like the stay-puff marshmellow man without the hat!


Title: Re: The WICKED truth about my training
Post by: trab on December 19, 2007, 04:41:45 PM
red X.

 ???  What

JP's the shit man... I love his details. ;)
Get him over to help Rip with this bar roll off the boards... She needs a bigger shirt is the whole thing..


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 20, 2007, 06:31:28 AM
fixed the pic!


Title: Re: The WICKED truth about my training
Post by: BFP on December 20, 2007, 05:22:27 PM
How did you get your bf tested?  Mine about 5 months ago was 22% by caliper.

Jason


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on December 20, 2007, 07:04:09 PM
???  What

JP's the shit man... I love his details. ;)
Get him over to help Rip with this bar roll off the boards... She needs a bigger shirt is the whole thing..



lol  ;)

Wicked, it's still a big red X!  I wanna see!   :D



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 20, 2007, 07:12:12 PM
How did you get your bf tested?  Mine about 5 months ago was 22% by caliper.

Jason

one of those hand electronic ones..

and i'm not sure wha'ts up guys it's owrking for me..it's a .jpg file and I can see it on two different computers..


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on December 20, 2007, 07:13:15 PM
one of those hand electronic ones..

and i'm not sure wha'ts up guys it's owrking for me..it's a .jpg file and I can see it on two different computers..


Your talking about your avatar pic, right?  It ain't workin!   >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 20, 2007, 07:18:51 PM

Your talking about your avatar pic, right?  It ain't workin!   >:(


no i'm talking about hte one i posted in this log about 5 posts up lol


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on December 20, 2007, 07:35:19 PM
no i'm talking about hte one i posted in this log about 5 posts up lol


haha I see it now.  You're a big dude.  8)

Lookin good, good luck with the cut, 15 pounds by Feb should be a piece of cake, right?   ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 20, 2007, 07:58:53 PM

haha I see it now.  You're a big dude.  8)

Lookin good, good luck with the cut, 15 pounds by Feb should be a piece of cake, right?   ;)


you can't be serious lol

one big shit and i'll lose 5... so maybe it really is possible.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 21, 2007, 01:42:06 PM
I was 250 this morning! i'm going the wrong way! And I've been eating healthier and everything!  >:(


EVENTS!

warmed up with squats for sets of 12 up to 225, dumbbell deads at 225, and overhead presses for 135

500lb tire flipsx12... way too easy...no one could figure out where the 700lb'er went so I played with this one. Speed was key in running them over.

350lb sled dragx4 50' trips before I slipped and fell on my ass...

got a call to work so had to split..... then came back to LA FITNESS on the way home to finish a workout.  I didn't feel like I did much of anything at metroflex so I went to the cage.


DE LOWERBODY

parallel box squats with blue bands
barx10x1
225x2x1
315x2x1
365x2x1
365x2x2
365x1x1 
gas'd... 365 is the weight I need to be working with

speed sumo deads
135x5x1
225x3x1
315x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
405x1x1
added  blue bands
405x1x1
405x1x1
405x1x1

actually felt easier with the bands than without them.. strange..


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 24, 2007, 11:32:41 AM
DE bench day from sunday.... i wans't able to get in the gym today for ME legs which fucking blows.. whaever

bench
135x10x1
225x3x1
added double choked mini bands
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x15x1 rep out

dumbbell jm's with mini bands
40lbsx10x3

3 sets of 10 with pressdowns

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x4x1 with alot of heaving

seated cables rows

wholestack+25lb plate x12x3

dumbbell laterals

50lbsx8x1


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 26, 2007, 02:50:04 PM
ME bench
bench

135x10x1
225x10x1
315x4x1 rerack + 2reps rerack+2 reps...

monster miniband jm presses

50lbsx10x3

straight bar pressdowns

whole stackx8x1

wide grip CS rows

2platesx10x1
4platesx10x1
6platesx3x1 which was a nice surprise

dumbbell front raises

50lbsx6x1
60lbsx6x1
70lbsx6x1
80lbsx3x1 WHEW! with a little cheating to get it going but controlled it on the way down! NICE!

don't know how I feel about today... i gained in ALL my exercises but my bench has gone nowhere. 

8 total reps on the flat bench. That's better than last week but if at anytime I get out of the groove I rerack and start over. I don't want to get into nasty habits and risk injury. I've noticed my bar speed both on the eccentric and concentric phase have sped up some! It was noticable to the point that I'm writing about it. I wonder why I'm having stamina issues though.. any ideas?  Is it becasue of all the rep work on sunday with rep out max and then trying to get max reps wiht 315 on wednesday?


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 26, 2007, 03:30:31 PM
When I do Westside my stamina goes down too. I attribute it to all the triple and single work and the fact that there is never a day that is dedicated to Max Weight for reps. Simply enough, if you dont train for reps you wont get more reps.

Your 1RM strength is important in PL meets, sure. Though, if you focus on it, it will be inevitable that you lose stamina. If you improve your stamina then you will lose 1RM strength. This is true only to a certain extent.

Hey, this is just what I noticed with me and a lot of others. There is usually a trade off. I used to be able to hit 265x8 overhead and when I started to focus on max OHP I hit 305x1 but could only get 265x6 the next week. I wouldnt really worry about it. Just about priorities.

BTW, I love the reverse band bench press! Its way better than just doing lockouts, ya know?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 26, 2007, 03:33:43 PM
When I do Westside my stamina goes down too. I attribute it to all the triple and single work and the fact that there is never a day that is dedicated to Max Weight for reps. Simply enough, if you dont train for reps you wont get more reps.

Your 1RM strength is important in PL meets, sure. Though, if you focus on it, it will be inevitable that you lose stamina. If you improve your stamina then you will lose 1RM strength. This is true only to a certain extent.

Hey, this is just what I noticed with me and a lot of others. There is usually a trade off. I used to be able to hit 265x8 overhead and when I started to focus on max OHP I hit 305x1 but could only get 265x6 the next week. I wouldnt really worry about it. Just about priorities.

BTW, I love the reverse band bench press! Its way better than just doing lockouts, ya know?

Dude you've got it hard on for those bands don't ya! I told you they were slick shit!!!
Yeah see that's the thing My SPEED on the eccentric and concentric parts of the movement are fast and I can power the hell out of the bottom... which is what throws me out of the groove so much! I had to catch the first two presses on the first set and it wobbles alot when I'm trying to go fast. I guess with time it'll come huh?

DAMN NICE OHP'N MAN! GOOD LORD!


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 26, 2007, 04:09:28 PM
Dude you've got it hard on for those bands don't ya! I told you they were slick shit!!!
Yeah see that's the thing My SPEED on the eccentric and concentric parts of the movement are fast and I can power the hell out of the bottom... which is what throws me out of the groove so much! I had to catch the first two presses on the first set and it wobbles alot when I'm trying to go fast. I guess with time it'll come huh?

DAMN NICE OHP'N MAN! GOOD LORD!

I DO love me some bands! ;D

You know I am a rookie with the bands myself and I cant say if you'll just get used to the movement or what? I can say that everything takes some getting used to.

Speaking of OHP. I was watching the 1997 WSM and they did Log Press for reps. This is PRO LEVEL and they used 220lbs! Mark Phillipi got like 7 or 8 reps. WTF!?!? Things have changed a lot, eh? Last year in Amateur Nationals someone repped the 300# log for 14 reps and he came in 2nd place overall!


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 27, 2007, 07:55:46 AM
Heres a vid of Mark Felix getting coached on his OHP. He isnt world class in the OHP but he still goes to WSM on a regular basis.

http://youtube.com/watch?v=3pyAmrAQc4E (http://youtube.com/watch?v=3pyAmrAQc4E)

Thats about 265-275lbs? Pretty weak for a WSM competitor but my guess is he focuses on bench in his training because he is a former PLer. He still may PL for all I know but a big bench definately limits your strength and flexibility on the OHP.

Just something to keep in mind when doing the Log.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 27, 2007, 08:13:32 AM
Heres a vid of Mark Felix getting coached on his OHP. He isnt world class in the OHP but he still goes to WSM on a regular basis.

http://youtube.com/watch?v=3pyAmrAQc4E (http://youtube.com/watch?v=3pyAmrAQc4E)

Thats about 265-275lbs? Pretty weak for a WSM competitor but my guess is he focuses on bench in his training because he is a former PLer. He still may PL for all I know but a big bench definately limits your strength and flexibility on the OHP.

Just something to keep in mind when doing the Log.

 I need to start doing some overhead pressing. ..i'ts strange how mark's elbows flare out at the lockout and rotates them around... my elbows always stay pointing forward like a close grip bench press!


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 27, 2007, 08:35:12 AM
Sounds like you need to practice with a wider grip. The log grip width is about equal to having your pointer finger on or slightly outside the rings on an oly bar. If you go that wide you have no choice but to put your elbows out really. Oly lifters dont flare their elbows out much but they also arent lifting the bar with their arms at all. They just blow it up with leg power and catch it at the top. Try using a clean grip when starting the Push Press so that the bar is on your shoulders and you get all your leg drive into it. If you are as fast in the squat as I imagine, you should have no problem jumping 250+ in the air and catching it at the top.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 27, 2007, 08:42:17 AM
Sounds like you need to practice with a wider grip. The log grip width is about equal to having your pointer finger on or slightly outside the rings on an oly bar. If you go that wide you have no choice but to put your elbows out really. Oly lifters dont flare their elbows out much but they also arent lifting the bar with their arms at all. They just blow it up with leg power and catch it at the top. Try using a clean grip when starting the Push Press so that the bar is on your shoulders and you get all your leg drive into it. If you are as fast in the squat as I imagine, you should have no problem jumping 250+ in the air and catching it at the top.

I'm working on speed..speed is everything to me lately. The faster you get a weight moving the easier it is to finish the lift. force=massxacceleration..that's what kills alot of my deadlift attempts... if i start out slow I'll lose it. If i explode with my legs it's easy money. I have a hard time LOCKING OUT my overheads...i can get the bar going and get it over my head but i'm a few inches shy of lockouts after a few reps with 225. I cna hit 225 for a few and then a few more ALMOSTS which sucks.


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 27, 2007, 09:05:44 AM
Bands baby! Have you tried overhead with bands? Its crazy how difficult the lockout is with bands. Use low weight so that the bottom is EASY (cuz you got that part) but you will have to get some crazy SPEED going to be able to lock it out no matter whats on the bar. I hooked my minis around the bottom of the power rack (not on pins, on the bottom) and pressed out 135 for a few and I felt like a weak little girl. The bottom felt over 200lbs already and the top was like I was locking out near 300! My shoulders were WRECKED!

How much resistance is in a mini band stretched out to 8 feet?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 27, 2007, 09:27:08 AM
Bands baby! Have you tried overhead with bands? Its crazy how difficult the lockout is with bands. Use low weight so that the bottom is EASY (cuz you got that part) but you will have to get some crazy SPEED going to be able to lock it out no matter whats on the bar. I hooked my minis around the bottom of the power rack (not on pins, on the bottom) and pressed out 135 for a few and I felt like a weak little girl. The bottom felt over 200lbs already and the top was like I was locking out near 300! My shoulders were WRECKED!

How much resistance is in a mini band stretched out to 8 feet?

I think bands get their ratings at 5.5' ..so if the mini's are 35lbs and you're running two... 70lbs there...a tiny bit over 100lbs at the top at 8 feet if I understand bands right.


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 27, 2007, 09:36:38 AM
I think bands get their ratings at 5.5' ..so if the mini's are 35lbs and you're running two... 70lbs there...a tiny bit over 100lbs at the top at 8 feet if I understand bands right.

So it was actually 205 at the bottom. 235 at the top seems a bit light as the resistance increases exponentially. I will test it with a DB and see. Nonetheless, give it a try.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 08:50:29 PM
Today's dynamic lowerbody day..

Wanted to try the dead lift for reps to see how many I could get in a minute...

warmup
225x40x1


and since I had the camera...

good mornings

135x15x1
315x10x2

seated dumbbell curls

50lbsx10x1
70lbsx9x1  getting easier all the time...

barbell curls

there was a dude straining and grunting with 135 for a double who's arms blew mine away... and I banged out 135 for two sets of an easy 10.

did alot of bullshitting in the gym today.. so dind't really get much done plus I've been sick all week. Sore throat, fever, etc... that seems to disapate around noon and hit me every night just before bed. Weird.



Title: Re: The WICKED truth about my training
Post by: BFP on December 28, 2007, 08:53:06 PM
Good stuff!  Video Links?

Jason


Title: Re: The WICKED truth about my training
Post by: haider on December 28, 2007, 08:57:32 PM
why no ME lowerbody days?

Looking forward to the videos..


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:07:14 PM
why no ME lowerbody days?

Looking forward to the videos..

I'm uploading them on photobucket as we speak and then I'll post'em.. and yeah ME lowerbody takes place mondays..and this past monday was christmas eve so there was no workout that day since my jew ass gym was only open from 10-2.  Monday I'm going to walk out 600lbs again on the squat and try it again.


Title: Re: The WICKED truth about my training
Post by: haider on December 28, 2007, 09:14:41 PM
I'm uploading them on photobucket as we speak and then I'll post'em.. and yeah ME lowerbody takes place mondays..and this past monday was christmas eve so there was no workout that day since my jew ass gym was only open from 10-2.  Monday I'm going to walk out 600lbs again on the squat and try it again.
Hurry up queer  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:24:23 PM
Hurry up queer  >:(

SURE ARE SCHMOE'N FOR THE LIFTING VIDS THERE KETTLE!  ;D


LOVE,
POT


Title: Re: The WICKED truth about my training
Post by: haider on December 28, 2007, 09:36:36 PM
SURE ARE SCHMOE'N FOR THE LIFTING VIDS THERE KETTLE!  ;D


LOVE,
POT
WELL....???


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:41:25 PM
WELL....???

they're up in the G/O board...



Title: Re: The WICKED truth about my training
Post by: Stubborn on December 28, 2007, 09:48:21 PM
they're up in the G/O board...



You say YOU'RE fat! I cant wait for the flaming coming my way. I dont look like I did in my pic on the Pics of GetBiggers page anymore.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:49:50 PM
You say YOU'RE fat! I cant wait for the flaming coming my way. I dont look like I did in my pic on the Pics of GetBiggers page anymore.
HAHA that belt is to keep that gut under control! Man you know that! ;D

Dude that's mid 240's at 22% haha...tha'ts pretty fat bro




Title: Re: The WICKED truth about my training
Post by: BFP on December 28, 2007, 09:51:28 PM
Nioce vids man.  That skinny queer going to pay you or what?

Jason


Title: Re: The WICKED truth about my training
Post by: haider on December 28, 2007, 09:52:39 PM
Nioce vids man.  That skinny queer going to pay you or what?

Jason
who're u calling a skinny queer >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:56:09 PM
Nioce vids man.  That skinny queer going to pay you or what?

Jason

NAh I wouldn't have made teh bet.. half those cut early.. I was stopping when I could see the barbell on my shoulders.. guess that's not a good judge huh?! ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 28, 2007, 09:57:22 PM
who're u calling a skinny queer >:(


lol all the fat fucks running smack on the mouthy schmoe!  ;D

You know we're fucking wih you "H"...but he was talking about the other guy calling me out saying I can't do good mornings with 315... seemed pretty easy to me.  ::)


Title: Re: The WICKED truth about my training
Post by: BFP on December 28, 2007, 09:59:10 PM
who're u calling a skinny queer >:(

Not you...this time ;D  All my shit talking is done on the G&O and the alphabet boards.

Jason


Title: Re: The WICKED truth about my training
Post by: Stubborn on December 28, 2007, 10:01:24 PM

lol all the fat fucks running smack on the mouthy schmoe!  ;D

You know we're fucking wih you "H"...but he was talking about the other guy calling me out saying I can't do good mornings with 315... seemed pretty easy to me.  ::)

Those GM's were totally acceptable. The only way you can truly tell your depth is to rack/tap it each time down. RESPEK!


Title: Re: The WICKED truth about my training
Post by: haider on December 28, 2007, 10:03:15 PM
;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 30, 2007, 01:10:58 PM
todays DE upper body

bench
135x10x1
225x3x1
added monster minis
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x13x1+2rp+3rp 18 total.. not bad.. I gas'd after 15 last time. I kept telling myself speed will outrun the bands and it worked.

dumbbell jm's
50lbsx15x1
50lbsx12x2 
I try to focus on feeling the tension at the base of the elbow..if that is sore then I know I'm doing it right I'm told.

band pressdowns with monster mini
3 sets of 12

HS plate loaded rows.. haven't done these in awhile..

3plates per sidex10x1 warmup
7plates per sidex8x3

seated dumbbell presses
60lbsx12x3


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 31, 2007, 06:15:50 PM
ME lowerbody..had an hour to workout..so I did what I could what I had....


squats

135x10x1
225x2x1
315x2x1
405x2x1
added belt and wraps
500x2x1
550x1x1 cut a little high
550x1x1 cut a little high again... I refused to go for 600 again until  I can DEFINATELY get 550 without worry.

between the 500 sets I did bicep torture...

dumbbell curls-50lbsx10x1 then immediately to hammer curls 50lbsx10x1  20reps total
                    60lbsx10x1 then immdiately to hammer curls 60x10x1 20reps total
 
                    70lbsx6x1 then immediately to hammer curls 70lbsx6x1 12reps total


i was pretty much burning after all that..

no speed deads..didn't have the time.


Title: Re: The WICKED truth about my training
Post by: BFP on December 31, 2007, 06:55:01 PM
ME lowerbody..had an hour to workout..so I did what I could what I had....


squats

135x10x1
225x2x1
315x2x1
405x2x1
added belt and wraps
500x2x1
550x1x1 cut a little high
550x1x1 cut a little high again... I refused to go for 600 again until  I can DEFINATELY get 550 without worry.

between the 500 sets I did bicep torture...

dumbbell curls-50lbsx10x1 then immediately to hammer curls 50lbsx10x1  20reps total
                    60lbsx10x1 then immdiately to hammer curls 60x10x1 20reps total
 
                    70lbsx6x1 then immediately to hammer curls 70lbsx6x1 12reps total


i was pretty much burning after all that..

no speed deads..didn't have the time.

You squatting off of a box?  Also save the speed deads for your DE sq/dl workout.  Nice numbers though!

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 31, 2007, 09:33:54 PM
You squatting off of a box?  Also save the speed deads for your DE sq/dl workout.  Nice numbers though!

Jason
nope..just plain squatting..I do DE squats off a box though. I keep leaning forward instead of bringing my ass down and it becomes more of an exaggerated goodmorning than a squat today for some reason.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on December 31, 2007, 11:00:21 PM
425 FOR 10 SETS OF 10 FRIDAY...

fuck this..

and i'm drunk thinking of only how shitty I squatted today after the party all evening..

lame..

100 good reps or die! AND convict pro's in on the 3rd! JUST IN TIME!  ;D


Title: Re: The WICKED truth about my training
Post by: BFP on January 01, 2008, 11:58:37 AM
nope..just plain squatting..I do DE squats off a box though. I keep leaning forward instead of bringing my ass down and it becomes more of an exaggerated goodmorning than a squat today for some reason.

Make sure you are driving your head back into the bar and you are pulling your elbows down hard.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 01, 2008, 01:53:59 PM
Make sure you are driving your head back into the bar and you are pulling your elbows down hard.

Jason

what does that force you to do?!  ???


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 01, 2008, 02:03:36 PM
425 FOR 10 SETS OF 10 FRIDAY...

fuck this..

and i'm drunk thinking of only how shitty I squatted today after the party all evening..

lame..

100 good reps or die! AND convict pro's in on the 3rd! JUST IN TIME!  ;D
bullshit, let's see some proof.


Title: Re: The WICKED truth about my training
Post by: BFP on January 01, 2008, 03:31:41 PM
what does that force you to do?!  ???

Keeps your back tight, and helps keep you more upright, which alleviates the powerloss from form breakdown.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 01, 2008, 03:39:22 PM
Keeps your back tight, and helps keep you more upright, which alleviates the powerloss from form breakdown.

Jason

see that's need to know shit.. I have never once done more than just hold the bar on my shoulders.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 02, 2008, 05:26:39 PM
todays' ME bench session...


bench

135x10x1
225x10x1
315x3x1
315x3x1
315x3x1
325x2x1

incline presses
135x8x1
225x8x1
315x6x1

3 sets of tricep band pressdowns to failure

bent over barbell rows

135x10x1
315x10x1
405x10x1

CS rows

2platesx8x1
4platesx8x1
6platesx4x1

seated dumbbell laterals for 3 sets of 12 with 30lbs

MY FUCKING BENCH SUCKS!  >:( I need to revamp my whatever... because I'm LOSING strength versus gaining it. My back is still strong as fuck.. I think I'm doing too much tricep work and I'm going to start picking things apart to find out what's up. 


Title: Re: The WICKED truth about my training
Post by: BFP on January 02, 2008, 05:45:25 PM
todays' ME bench session...


bench

135x10x1
225x10x1
315x3x1
315x3x1
315x3x1
325x2x1

incline presses
135x8x1
225x8x1
315x6x1

3 sets of tricep band pressdowns to failure

bent over barbell rows

135x10x1
315x10x1
405x10x1

CS rows

2platesx8x1
4platesx8x1
6platesx4x1

seated dumbbell laterals for 3 sets of 12 with 30lbs

MY FUCKING BENCH SUCKS!  >:( I need to revamp my whatever... because I'm LOSING strength versus gaining it. My back is still strong as fuck.. I think I'm doing too much tricep work and I'm going to start picking things apart to find out what's up. 

A few ideas:
QUIT benching 2x per week.  Flat bench on your DE day and do something else on the ME days.  You need to do something specific to improve your tricep strength.  Think bar and heavy weights with a close grip, not band pushdowns.  Lower your accessory work.  You seem to be way overtraining.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 02, 2008, 06:22:24 PM
A few ideas:
QUIT benching 2x per week.  Flat bench on your DE day and do something else on the ME days.  You need to do something specific to improve your tricep strength.  Think bar and heavy weights with a close grip, not band pushdowns.  Lower your accessory work.  You seem to be way overtraining.

Jason

so on ME days do what like floor presses or inclines or ohp's?  do ONE back exercise for 4 sets and call it a day?


Title: Re: The WICKED truth about my training
Post by: BFP on January 02, 2008, 07:14:17 PM
so on ME days do what like floor presses or inclines or ohp's?  do ONE back exercise for 4 sets and call it a day?

Exactly.  If you wanted to do OHP's, I had great success doing them as my supplemental exercise and not dong a direct delt exercise.  I liked doing 5x5 for the supplemental presses, and One back exercise per workout is plenty.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 02, 2008, 07:43:42 PM
Exactly.  If you wanted to do OHP's, I had great success doing them as my supplemental exercise and not dong a direct delt exercise.  I liked doing 5x5 for the supplemental presses, and One back exercise per workout is plenty.

Jason

so let me make sure I understand you here on my upper body...

flat bench on DE day only.. and work with percentages and bands, one back exercise for 4 sets, and then one single tricep exercise? And then on ME day do one supplemental exercise that AIDS the bench press, one back exercise..


so when do you do tricep and delt work?! do you do just once set of each each time? or where would you put it?

sorry I'm being a pest. But you train and are versed in westside and I'm a fucking probie when it comes to powerlifting.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 04, 2008, 05:10:48 PM
DE lowerbody today.. I just wanted to squat...

squats
135x10x1
315x10x11.. 12 total sets. I forgot my belt and I've had the flu for two damn days so I wasn't feeling up to doing anything too heavy.

NEW convict pro knee wraps are SICK! They felt fantasic and gave me alot of punch out of the hole! I can't wait to get my second pair as a backup!!!


didn't have any time to do some shrugs that I haven't done in awhile so I jumped to biceps...

dumbbell preacher curls 4 second eccentric and concentric portions of the lift... burned like hell
50lbsx8x1
60lbsx8x1
70lbsx5x1



Title: Re: The WICKED truth about my training
Post by: BFP on January 04, 2008, 08:05:46 PM
so let me make sure I understand you here on my upper body...

flat bench on DE day only.. and work with percentages and bands, one back exercise for 4 sets, and then one single tricep exercise? And then on ME day do one supplemental exercise that AIDS the bench press, one back exercise..


so when do you do tricep and delt work?! do you do just once set of each each time? or where would you put it?

sorry I'm being a pest. But you train and are versed in westside and I'm a fucking probie when it comes to powerlifting.

The basic setup is this...

Main movement(ME/DE/RE lift)
Supplemental LIft (~75% of the time is triceps on bench day and hamstrings on sq/dl day)
Accessory
Accessory
Accessory, or prehab movement

SO..A bench day could be

Floor Press to 1RM

5 board Press 5x5

Chest Supported Row
3x10 or whatever, this is lighter hypertrophy style work.

Face Pulls
Same way, usually higher reps, 15-20

Rotator Cuff Work.

Does this help?  I can explain more if you need.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 07, 2008, 03:34:31 PM
was still getting over being sick sunday so I skipped DE upperbody and made it up today with ME lowerbody

DE upper body..

speed bench
135x10x1
225x3x1
added choked monster minis
225x3x9 and it got faster the more I benched...I'm starting to notice a speed difference!

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x5x1 shitty...

ME LOWER BODY

rack deads from the shins
135x8x1
315x3x1
495x3x1
585x3x1
675x1x1
725x1x1 with a hitch.. new pr!!!

shrugs
135x10x1
500x10x1
585x10x1

good mornings
135x6x1
315x6x1
405x6x1 and started farting my ass off...so I cut out and went to curls

seated hammer curls
60lbsx6x1
70lbsx6x1
80lbsx6x1
90lbsx4x1

I think it was a good day..whole workout took 4 hours


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 08, 2008, 04:29:20 PM
Nice work! 4 hours? I cant remember the last time I stayed in the gym that long.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 09, 2008, 01:24:40 PM
ME upper body

OHP

135x3x1
155x3x1
185x1x1
225x1x1
245xm
245xm  then I remembered you guys said to think like you're pushing your head through a window  you're opening and it worked...locked the next rep out smoothly
235x1x1 easy and a 10lb pr

smith machine inclines

135x10x1
225x10x1
315x4x1
315x5x1

barbell jm's supersetted with close grip benchpresses

barbell
135x10x1 then 10 cgbp
185x7x1 then 7 cgbp

super wide grip lat pulldowns super slow
160x10x2
180x10x2

seated laterals

40lbsx8x2


Title: Re: The WICKED truth about my training
Post by: haider on January 10, 2008, 04:26:26 PM
Aren't Jm presses when you do an extension to your neck and press it back up? How did these feel? Why the presses on the Smith pussy ?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 10, 2008, 07:27:09 PM
Aren't Jm presses when you do an extension to your neck and press it back up? How did these feel? Why the presses on the Smith pussy ?

Yes they are. It's like an extension you bring down to your collar bone and press it back up! I'm doing them with both dumbbells and barbells and love them. They really fry out the tri's..

I did the inclines on the smith because I was the only person in the gym next to the gym staff up front and I don't trust them to spot me.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 11, 2008, 12:14:09 PM
DE lowerbody


parallel box squats


blue bandsx5x1
bluebands+choked monster mini's x5x1  (280 at the top/120 at the bottom)
135x2x1
225x2x1
315x2x1
335x2x9 (615 at the top/455 at the bottom)

squatted strong today...


speed deads

135x3x1
315x3x1
405x3x8

band calf raises


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 13, 2008, 02:01:28 PM
DE upperbody

bench press (60%) with close grip for shoulder rehab


135x10x1
225x3x1
added monster minis
245x3x9

barbell jm presses

135x10x1
185x10x1
185x8x1

barbell extensions

135x8x2

no gas in the fucking tank today.. weak pressing and tricep work

dumbbell rows

100x10x1
160x10x3

dumbbell raises

50lbsx8x1
60lbsx8x1
70lbsx4x1

coming down on these weight wise to help my shoulder get better. My delts get alot of juice in the presses...this'll be fine.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 14, 2008, 06:27:06 PM
ME lowerbody

roundback good mornings


135x6x1
135x6x1
315x3x1
405x3x1
495x1x1
545x1x1 20lb pr

stiff leg'd deads

135x8x1
315x8x1
500x6x1
500x6x1
500x8x1 went for broke and sank it... the last two were just plain ol' deads because my lowerback was giving out.

rep pr's for multiple sets on the sldl's

hammer curls

60lbsx6x1
70lbsx6x1
80lbsx6x1
100lbsx2x1

barbell curls

145x6x2

and some trap stuff...




Title: Re: The WICKED truth about my training
Post by: MisterMagoo on January 14, 2008, 07:09:24 PM
fucking intense, dude. i'm pretty sure my best SLDL was 365x5 off a block. i can't imagine 500 for a set of 8.

do you use a standard bar for the GMs? i think for the weight you're using a cambered bar might serve you better.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 14, 2008, 07:41:26 PM
fucking intense, dude. i'm pretty sure my best SLDL was 365x5 off a block. i can't imagine 500 for a set of 8.

do you use a standard bar for the GMs? i think for the weight you're using a cambered bar might serve you better.

Thanks bro. It's not that bad. The hard part is getting it off the floor..once it starts going it's not a big deal. Are you getting in on the powerlifting board challenge? 

I have been using a barbell but from now on when I max them..I'm driving the extra distance to metroflex to use their cambered bar or their safety squat bar. it's hard to control the barbell from rolling when you go that heavy. I think the last time I did sldls' with 5 I only got 3 or 4 reps. My how things have changed!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 16, 2008, 02:29:44 PM
ME upper body..


cgbp (pinky on the ring)
135x10x1
225x3x1
added 3 board
315x3x1
365x3x1
385 miss...bullshit...

looks like my max is 365 in the bench right now down 60lbs from 425. My shoulders are getting stronger, my back, biceps, legs, lockout is strong..just my benching is coming down. So I did some 90% full range close grips and did singles..

full range CGBP

335x1x8

CS rows

2platesx8x1
4platesx8x1
6platesx5x1
6 and a quarterx2x1 new pr!


triceps pressdowns

3sets of 20 super slow

laterals supersetted with front laterals... 30lbsx12x2 then 30lbsx12x2

I AM however working on technical shit of the bench. I'm doing alot of presses with just the bar to engrain the groove into my person. I also am gripping the bar as hard as I can to help stabilize it and that's making a difference. My bar speed is also increasing dramatically and I'm not fighting it on the way down as much and it's making the press on the way up alot easier. I think I'm going to be sick if I max out and it's a legit 365 again. I haven't been that low in awhile but my shoulder hurts like hell lately when I go heavy. I'm going to see a coach...


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 16, 2008, 04:18:57 PM
i'll probably catch some shit for saying this but i've always thought that the fancy Westside bench techniques are for guys already benching 500+, i believe you really need to pound the regular old bench press heavy until you reach that level and then tweak stuff to go with the shirt work, you say your bench has gone down well i'd just go back to benching heavy and then wait a couple of years until if and when you hit that number, not that i'm a huge bencher myself but i've just never seen the sense of it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 16, 2008, 04:32:01 PM
i'll probably catch some shit for saying this but i've always thought that the fancy Westside bench techniques are for guys already benching 500+, i believe you really need to pound the regular old bench press heavy until you reach that level and then tweak stuff to go with the shirt work, you say your bench has gone down well i'd just go back to benching heavy and then wait a couple of years until if and when you hit that number, not that i'm a huge bencher myself but i've just never seen the sense of it.

It's worked great for everything BUT my benchpress.. and I've been doing alot of research on both the elitefts site, raw power lifting fed websites, etc. and here's what I've come to. I need to bench twice a week but to do percentage work. Dave tate says to do benches with bands, chains, no more than 2 boards, etc. with raw benching. I want to be back in the 400's again. As ridiculous as it sounds, being in the high 300's bothers me..alot. Feels like alot of hard work has gone to waste..

the plan now is to work percentages for awhile and see how that works. One day I'll do speed work, and one day I'll do HEAVY doubles in the 90-95% range that is recommended. In dave's book it says that big raw benchers need to find out a way to work in the 90% or a tad higher range on a regular basis without over training FULL RANGE! My squats and deads are doing fantastic but I think I'm going to have to take another approach to benching. Do dynamic work, HEAVY work, and do accessory shit afterwards for 4 sets on delts and tris' after and then back. Not a million pressing this and that. I will rotate OHP's in there every so often but at the moment, I need to be working with percentages it seems or at least that's the answer I've come to after reading and reading and reading some more. You've also got to remember that this program was developed for juicers...and I've been told this by countless lifters in big feds that use because you MUST to compete at that level unless you're a phenom like our Jason Pegg who's putting up kickass numbers without gear. I'm doing the conjugate method for lowerbody but for my bench specifically I'm going to do percentage work on a heavy and dynamic day.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 16, 2008, 04:35:26 PM
i'm the same way with my bench, through trial and error i've found that i HAVE TO bench heavy every week, if i take it easy with higher reps, dumbbells, incline instead of flat, etc. i regress.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 16, 2008, 04:42:21 PM
i'm the same way with my bench, through trial and error i've found that i HAVE TO bench heavy every week, if i take it easy with higher reps, dumbbells, incline instead of flat, etc. i regress.

Yep. I noticed when I was benching in the 4's I was benching weekly and going HEAVY all the time. Now the dynamic work is really helping my bar speed and is making me hold my groove and really giving me drive out of the hole no problem but doing dynamic work and then doing something ELSE instead of benching is killing my bench! 385 felt like I was under a fucking truck today when before it wasn't a big deal. I'm going to give benching this new way a legit try for a month or a little longer and reaccess from there.

COC gripper training!

on the road to closing the 4 in a year!  ;D

150# gripper for a couple warm up reps
300# gripper for two reps each hand and that was it..couldn't close it for a third
250# gripper for 3 sets of 10
250# gripper for 30sec holds
200# gripper to failure for reps in both hands..





Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 16, 2008, 05:32:27 PM
here's the plan now for increasing my bench...

4 week cycle starting at 50% and working up to 65% on dynamic work before new max on the fifth week and do one more exercise for the chest and then one tricep exercise after

work up to 5 sets of 90% of 1RM on bench with doubles and do two tricep exercises after

we'll see if this starts to recover my lost 400lb bench...


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 16, 2008, 06:44:31 PM
i'll probably catch some shit for saying this but i've always thought that the fancy Westside bench techniques are for guys already benching 500+, i believe you really need to pound the regular old bench press heavy until you reach that level and then tweak stuff to go with the shirt work, you say your bench has gone down well i'd just go back to benching heavy and then wait a couple of years until if and when you hit that number, not that i'm a huge bencher myself but i've just never seen the sense of it.

Might be true for some but it wasnt until I used Westside that I hit 405. Takes all kinds though!


Title: Re: The WICKED truth about my training
Post by: BFP on January 16, 2008, 06:59:37 PM
i'll probably catch some shit for saying this but i've always thought that the fancy Westside bench techniques are for guys already benching 500+, i believe you really need to pound the regular old bench press heavy until you reach that level and then tweak stuff to go with the shirt work, you say your bench has gone down well i'd just go back to benching heavy and then wait a couple of years until if and when you hit that number, not that i'm a huge bencher myself but i've just never seen the sense of it.

I wont give you shit for it, as I think you make a pretty valid point here for the most part.  Bear with me for a second, and keep in mind, Im generalizing, not specifying any individuals.  There is nothing fancy about the westside method.  Nothing. Is it an advanced system?  Absolutely.  But its not fancy. The people that want to make it fancy are, in my experience, either completely new to training, or have some training experience but no powerlifting experience.  They are also the same people who suffer from "paralysis by analysis."  As opposed to getting in the gym and lifting spmething heavy, they get so caught up in what percentage they need to be using with what band on their DE squat that they dont even really lift, and their strength starts slipping to the left.  Or, on the other hand, they are so weak when they start, that the program does them no good.  Do you need to be a 500lb bencher to use the conjugate method?  Of course not.  However, at the same, trying to do speed benches with 55lbs and a miniband is like pissing up a rope.  It just doesnt make sense.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 16, 2008, 07:09:53 PM
My problem is that I started out doing 425 for a single and 405 for doubles and triples and now it looks like I'm floating around the 365-380 range for a new max. EVERYTHING is getting stronger except my bench. Now thing ABOUT my bench have improved alot and down the road will pay dividends.  I do know from the past that when I was benching 2 times a week...once for speed and one maxing day that I made decent gains. With the conjugate method..everytime I get under anything close to my old max it's hard as FUCK to move when that used to not be the case.

I know guys that do one day that's 50% no matter what for speed and then MAX on teh flat bench once a week. I know other guys that do EXACTLY as westside describes and then guys that do A max..and do triples with 70-90% for 6 weeks moving up in weight and test for a new bench after.

I cut out the extra back work, I'm doing heavier shit for my tri's and it's still not making much difference...suggestions jason?!  ???


Title: Re: The WICKED truth about my training
Post by: BFP on January 16, 2008, 07:16:27 PM
My problem is that I started out doing 425 for a single and 405 for doubles and triples and now it looks like I'm floating around the 365-380 range for a new max. EVERYTHING is getting stronger except my bench. Now thing ABOUT my bench have improved alot and down the road will pay dividends.  I do know from the past that when I was benching 2 times a week...once for speed and one maxing day that I made decent gains. With the conjugate method..everytime I get under anything close to my old max it's hard as FUCK to move when that used to not be the case.

I know guys that do one day that's 50% no matter what for speed and then MAX on teh flat bench once a week. I know other guys that do EXACTLY as westside describes and then guys that do A max..and do triples with 70-90% for 6 weeks moving up in weight and test for a new bench after.

I cut out the extra back work, I'm doing heavier shit for my tri's and it's still not making much difference...suggestions jason?!  ???

NO ONE there maxes on the flat bench every week.  I think you might want to switch around your ME moves more often for starters.  Remember to try and follow the template that we talked about earlier.  IM not going to talk about the guys that do the triples.  I train with the conjugate system, so I have no experience with that at all.  Also, remember, as you get used to PL style benching, your weights will drop some.  Just give it time to come around.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 18, 2008, 07:17:53 PM
DE lowerbody

belt only parallel box squats
barx12x1
bar+choked up monster minis and blue bandsx12x1  (280/120)
135x3x1
225x3x1
315x3x1
335x2x1
335x2x1
335x2x1
335x2x1
335x2x1
335x2x1
365x2x1 (645 at the top/485 at the bottom) NEW PR!! super easy! I'm going to start using 365 for my DE box squats now...335 felt ridiculous.

I'm using a wide stance.. AND KEEP SITTING ON MY FUCKING NUTS!!!  >:( >:(  THE LAST SET FELT LIKE I GOT HIT IN THE STOMACH AT THE BOTTOM! I'm bringing a foam pad for the box next time.

leg press (low back pumped pretty good so I wanted to do these... )

12platesx12x1
20platesx10x1
24platesx10x1
28platesx10x1
30platesx6x1..could've done more but called it a day!

good mornings

barx10x1
135x10x1
225x10x1
225x10x1 and lowerback was pretty much smoked so I didn't go any higher. Still paying for the sldl's from monday.


barbell shrugs

135x10x1
315x10x1
500x10x1
645x6x1

dumbbell preacher curls

50lbsx8x1
60lbsx8x1
70lbsx8x1
80lbsx3x1

not a bad day in the gym!  8)


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 18, 2008, 09:07:03 PM
If you can make progress with that much weight on DE days, congrats! I couldnt do that twice a week. Thats what 40lbs above your max at the top and 80% at the bottom?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 19, 2008, 07:29:54 AM
If you can make progress with that much weight on DE days, congrats! I couldnt do that twice a week. Thats what 40lbs above your max at the top and 80% at the bottom?

Yeah and it was easy as hell. I've always had strong legs and they can take alot of punishment.. And doing doubles compared to 10-20 rep sets is a walk in the park. AND I know when my ass hits that box that I'm at parallel with the heavier shit. I think one ME lowerbody day I'm going to do banded box squats..and from now on with all my squatting I will use the box to make sure I make depth.. no box no lift.   I unracked it and put it back the first time because it felt so fucking heavy.. but rallied my gym balls and went for broke nad it pad off and not only did it pay off but it was the easiest double of the night.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 19, 2008, 08:55:10 AM
i remember Louie saying something about trying to imagine you're pushing the floor apart with your feet when you do box squats with the toes pointed out, i can't even imagine doing box squats with a close to medium foot stance, seems like it would defeat the whole purpose.


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 19, 2008, 09:40:52 AM
i remember Louie saying something about trying to imagine you're pushing the floor apart with your feet when you do box squats with the toes pointed out, i can't even imagine doing box squats with a close to medium foot stance, seems like it would defeat the whole purpose.

I actually use 3 different stances when squatting (super wide, just outside shoulder width, and feet straight under shoulders). I do this because I dont always have the same stance in Strongman and I feel I get a better rounded workout this way.

Wicked, I get that doubles are easier than 10-20 rep sets, haha. Just wondering about the SPEED on these box squats? They should be very fast as opposed to strenuous. If you make good progress good deal, all Im saying is it would start to bring me backwards in numbers.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 19, 2008, 09:57:55 AM
yeah seems like the whole point of the DE day is bar speed and moving that bar as fast as possible, any of you guys ever do that lactic acid tolerance training where you do something like 25 sets of 2 with 50% and 25-30 seconds rest between sets? i saw Tate do it with like 365 on box squats with the safety squat bar and it looked brutal.


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 19, 2008, 10:06:00 AM
Never tried that but it sounds beneficial to me. I would be stiff as hell after that but I may give it a try in the weeks preceeding my next comp.


Title: Re: The WICKED truth about my training
Post by: haider on January 19, 2008, 11:18:06 AM
yeah seems like the whole point of the DE day is bar speed and moving that bar as fast as possible, any of you guys ever do that lactic acid tolerance training where you do something like 25 sets of 2 with 50% and 25-30 seconds rest between sets? i saw Tate do it with like 365 on box squats with the safety squat bar and it looked brutal.
did u see this on video, or in person?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 19, 2008, 12:45:32 PM
did u see this on video, or in person?
it was on video, on one of those youtube clips, if you get on youtube enter EliteFitnessSystems into the search engine and it's in that huge group of videos, it's the video called "LATT training".


Title: Re: The WICKED truth about my training
Post by: haider on January 19, 2008, 09:10:55 PM
it was on video, on one of those youtube clips, if you get on youtube enter EliteFitnessSystems into the search engine and it's in that huge group of videos, it's the video called "LATT training".
Sweet, thanks. My deadlift form comes straight from an article he wrote on t-nation.com, another great website for powerlifting and also bodybuilding information.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 11:24:47 AM
I actually use 3 different stances when squatting (super wide, just outside shoulder width, and feet straight under shoulders). I do this because I dont always have the same stance in Strongman and I feel I get a better rounded workout this way.

Wicked, I get that doubles are easier than 10-20 rep sets, haha. Just wondering about the SPEED on these box squats? They should be very fast as opposed to strenuous. If you make good progress good deal, all Im saying is it would start to bring me backwards in numbers.

oh they're fast as hell... I drive it up hard and fast without much effort. It's helping alot with my form too!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 11:30:03 AM
DE upper body.....from now on.. one tricep exercise to combat overtraining after benching.

BW-257 :o

speed bench 50% of a 370 max bp at the bottom...
barx20x2
bar+choked monster minisx20x2
135x5x1
185x5x8 all paused at the bottom and exploded upwards...VERY fast. I have to stop trying to fight the bar on the way down. I don't know where that shit started but I'm working hard to get rid of it.

barbell jm presses
barx10x1
135x10x1
225x4x3 new pr and STRONG in it throughout too..

bentover barbell rows (lowerback still sore as fuck)

135x10x1
315x10x1
405x10x1
425x6x1

dumbbell seated front raises

50lbsx8x4

...i also use a 30lb dumbbell and cart it around with me to do overhead extensions and hammers between sets of heavy shit to keep my elbows from bothering me and it seems to work wonders.


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 20, 2008, 12:00:55 PM
260lbs now, damn! How tall are you again?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 12:53:50 PM
260lbs now, damn! How tall are you again?

6'


Title: Re: The WICKED truth about my training
Post by: haider on January 20, 2008, 08:18:23 PM
can u post a vid of those strict bb rows? ;D (no, seriously i would like to see)

And what's with the front raises?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 08:56:29 PM
I never said my barbell rows were strict..read the log..

and what do you mean what's wrong with front raises?!


Title: Re: The WICKED truth about my training
Post by: haider on January 20, 2008, 09:03:14 PM
I never said my barbell rows were strict..read the log..

and what do you mean what's wrong with front raises?!
I said I wanna see the form on those...

Why do the front raises? Just trying to build up your front delts or what?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 09:07:01 PM
I said I wanna see the form on those...

Why do the front raises? Just trying to build up your front delts or what?

well yeah they do... and the front delts are involved in heavy ass benching..so it makes sense. I bench twice  a week so doing major delt exercises like presses or upright rows just don't make sense. I do them every so often.. but front and side raises get the job done.

oh yeah sure i'll try to get you a vid of the form I use..


Title: Re: The WICKED truth about my training
Post by: haider on January 20, 2008, 09:10:08 PM
never heard of raises of any kind improving the bench press  ;D Are you still sticking to regular flat bench for your ME exercise?


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 20, 2008, 09:12:00 PM
never heard of raises of any kind improving the bench press  ;D Are you still sticking to regular flat bench for your ME exercise?

You have a big bench too, huh?


Title: Re: The WICKED truth about my training
Post by: haider on January 20, 2008, 09:12:58 PM
You have a big bench too, huh?
its all about power and explosion for me brother.


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 20, 2008, 09:15:43 PM
Loud and clear, buddy!


Title: Re: The WICKED truth about my training
Post by: haider on January 20, 2008, 09:19:13 PM
Loud and clear, buddy!
I was only asking him why, not criticising him.

But I know its easy to pick on a guy who uses your warm-up weights for his ME lifts ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 20, 2008, 09:31:50 PM
never heard of raises of any kind improving the bench press  ;D Are you still sticking to regular flat bench for your ME exercise?

 Yes I'm am..but now i'm doing percentage work to see if that works


Title: Re: The WICKED truth about my training
Post by: The Squadfather on January 21, 2008, 07:57:05 AM
I said I wanna see the form on those...

Why do the front raises? Just trying to build up your front delts or what?
most big benchers do some form of front raises i've noticed, one of the best ever Jim Williams used to them all the time with a 100lb. plate.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 21, 2008, 01:45:35 PM
I was only asking him why, not criticising him.

But I know its easy to pick on a guy who uses your warm-up weights for his ME lifts ;D

hey you throw lip..and you knwo it's all in good fun. Just like the guys that give each other shit in the gym.

I've noticed my shoulders haven't been as fatigued and are looking bigger overall from all the raises..plus I never did them because I wasn't strong in them which I should've been working on isntead of bypassing them. OHP's and raises are great for big delts.. .


but we all know you're a pussy  ;D


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on January 21, 2008, 04:31:37 PM
most big benchers do some form of front raises i've noticed, one of the best ever Jim Williams used to them all the time with a 100lb. plate.

great pre-hab work. i've gotten to throwing around a pair of 35s at some point for high-rep sets and my shoulders just feel healthier.

sebastian from metal militia also has an absolutely crazy form of them he calls "reapers" that are something of a combo between a front raise and an upright row that works very well and with not much weight.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 21, 2008, 07:02:04 PM
yeah they're great prehab before benching or anything heavy on chest or shoulders..


ME lowerbody

parallel box squats with bands...

barx20x1
bar+choked monster minis and blue bands (280 at the top.. 120 at the bottom)x10x1\
135x5x1
225x5x1
315x5x1
365x1x1
405x1x1
455x1x1 smoked it. Was effortless! (735/575)
500xmiss... I sat too long on the bottom and didn't get it going fast enough.  I will get it next time. It looked SICK seeing the bar bend that much. I unracked it and sat down..and sat down too long and leaned too far forward coming off the bottom.  >:(  (780 at the top/620 at the bottom) Would've been SICK! So I hit a little better than I thought I would in the box squats and should be happy..but 620 at the bottom on a parallel banded box squat would translate nicely!

front squats

barx8x1
135x8x1
225x6x2
first time ever doing box squats and I sat down on my heals. It really makes you work on staying up straight.

dumbbell hammer curls

40lbsx6x1
60lbsx6x1
80lbsx6x1
90lbsx3x1


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on January 23, 2008, 10:05:33 AM
what's with the bands if you lift raw? i mean, that's fucking BEASTLY, but i'd think straight weight would serve you better than a WSB-type affair.

of course, considering my box squats are what you did... just without the bands... maybe i shouldn't talk.  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 23, 2008, 10:14:02 AM
what's with the bands if you lift raw? i mean, that's fucking BEASTLY, but i'd think straight weight would serve you better than a WSB-type affair.

of course, considering my box squats are what you did... just without the bands... maybe i shouldn't talk.  ;D

HAHA say what?

Banded box squats make you move FASTER and get progressively harder...so let's say I sat down with 575 straight weight it would be EASIER than with the bands. Because they get progressive harder at an almost exponential rate... they build explosiveness no problem! From the looks of it if I'm probably good for a 600lb box squat or a new PR in the squat here VERY soon! The bands make you stronger and faster...geared or not..just like pulling against bands..if you lockout blue bands on a 700lb pull in training..you should've have any problem locking out 730-750 if you get it moving. It's why I bench wiht them. My lockout is strong as fuck because of the bands and they make you MOVE faster.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on January 23, 2008, 10:19:53 AM
HAHA say what?

Banded box squats make you move FASTER and get progressively harder...so let's say I sat down with 575 straight weight it would be EASIER than with the bands. Because they get progressive harder at an almost exponential rate... they build explosiveness no problem! From the looks of it if I'm probably good for a 600lb box squat or a new PR in the squat here VERY soon! The bands make you stronger and faster...geared or not..just like pulling against bands..if you lockout blue bands on a 700lb pull in training..you should've have any problem locking out 730-750 if you get it moving. It's why I bench wiht them. My lockout is strong as fuck because of the bands and they make you MOVE faster.

see i never figured that because it's an uneven load. looks like i'll have to mess around with them some more.  ;D

i do know explosiveness on my pull is a HUGE problem for me, though.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 23, 2008, 10:22:24 AM
see i never figured that because it's an uneven load. looks like i'll have to mess around with them some more.  ;D

i do know explosiveness on my pull is a HUGE problem for me, though.

don't jerk the weight off the ground..but pull FAST! Drive your legs into it. Until you figure out how to get low and really PUSH with your legs...you won't get very fast. It took me forever but I finally figured out what it feels like and I can make 600 fly so fast the bar bounces at the top.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 23, 2008, 02:11:58 PM
ME upper body

ME bench 90% of 1RM
barx20x2
135x10x1
225x3x1
315x2x1
335x2x6
pressed strong..and the last two sets I had a hard time staying in the groove but the speed was good and saved my ass.

close grip floor presses

135x10x1
225x10x1
315x6x1 where did that come from?!?! ???

dumbbell rows

bw(257) pullupsx10x1 warmup
125lbsx20x5

dumbbell laterals
40lbsx8x2

supersetted light pressdowns...50reps overhand + 50reps underhand

behind the back barbell wrist curls

135x10x1
225x6x1
275x4x1



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 26, 2008, 01:59:12 PM
DE lowerbody

free weight box squats to parallel

135x10x1
315x5x1
405x5x1
500x5x1
500x5x1
525x3x1
525x3x1
550x2x1 all smoked.. I called it a day and didn't want to push my luck. I think I can smoke 600lb box squat and I realized driving home that I smoked my 500lb box squat goal by 50lbs.

6" platform speed deads

135x5x1
315x5x1
405x1x8

dumbbell shrugs

125'sx100x1 straight set

barbell curls

135x8x1
145x8x2

not a bad day! I'll try for a MAX free weight box squat in two weeks time. This upcoming week is rack deads.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 04:04:49 PM
DE bench day..

speed bench (50% 1rm)


barx20x2
135x10x1
185x5x1
added choked monster mini's
185x5x8

cg floor presses (new DE day accessory lift)

135x8x1
225x8x1
315x7x1 getting better! 

so very light pressdowns for 60 straight reps to pump my tri's and elbows up...

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x4x1 with more cheating than vegas dealers...

seated dumbbell front raises

40x6x1
60x6x4



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 04:13:21 PM
bw: 260.8lbs...

i guess being on severance and not doing shit all day but lifting and eating is paying off... no stopping til 270!   ;D  within reasonable bodyfat percentages. I'm going to start cutting here soon. THe more I think about it..the farther away 240lbs looks when you're 260 or higher.

ME lowerbody

rack pulls


135x10x1
315x3x1
500x3x1
585x1x1
675x1x1
725x1x1 my current pr and SMOKED it..smooth and fast and NO STRAPS!
765xmissed at lockout...
700x2x1

front squats

135x2x2
225x2x1
315x2x1
335x1x1
365x1x1  :o

...only my 2nd time to do front squats and 365 wasn't as hard as I thought it would be. I think I'm going to add it in on a regular basis. My current front squat goal is 405 to the floor. I'm coming for you L4S!!!  ;D

barbell shrugs

135x20x1
315x20x1
550x20x2
600x10x1
635x10x1
....and that pretty much sored them right the fuck up! Looked smooth and fast. NO momentum from the legs.

dumbbell hammers

50lbsx6x1
70lbsx6x1
90lbsx6x1 and the last 2 reps were cheated...



Title: Re: The WICKED truth about my training
Post by: MisterMagoo on January 28, 2008, 04:47:46 PM
sick on the front squats man. what height are you doing the rack pulls from? i have to admit my knees would blow out of my legs if i even ATTEMPTED 765.  :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 05:04:20 PM
sick on the front squats man. what height are you doing the rack pulls from? i have to admit my knees would blow out of my legs if i even ATTEMPTED 765.  :o

the plates are 6" off the ground..so about mid shin.

Speaking of which I need to go to the powerlifting board with a problem I'm developing.


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 28, 2008, 05:10:21 PM
Coming for me?!?! SHEEEEIT! You got me beat already bud, but I still got my 465 front squat, 305 OHP, and 405lb bench to fall back on. ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 05:13:00 PM
Coming for me?!?! SHEEEEIT! You got me beat already bud, but I still got my 465 front squat, 305 OHP, and 405lb bench to fall back on. ;D

465 FS!?? I THOUGHT YOU HAD 385!?!?

BITCH!  >:(

YEAH well  you'll always own my ass on the overhead..

by the end of march... 405 you just watch! ya big strong bastard!  ;D


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 28, 2008, 05:17:26 PM
465 FS!?? I THOUGHT YOU HAD 385!?!?

BITCH!  >:(

YEAH well  you'll always own my ass on the overhead..

by the end of march... 405 you just watch! ya big strong bastard!  ;D

I smoke 385 bro. Maybe with greens? Im sure you'll come back and wreck my PRs very soon!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 05:19:28 PM
I smoke 385 bro. Maybe with greens? Im sure you'll come back and wreck my PRs very soon!

dude..that's 100lbs difference.  >:(  No way.. I'll be happy with 405. Hell I've never seen anyone do over 225 in person save hussein's 600 and ronnies 600lb fs video..you need to put some vids up of your own lifts in the HUGE LIFTS section!  ;D

465...that makes me cringe thinking of that on my shoulers.  :-X


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 28, 2008, 05:29:36 PM
Yeah, I cant do a clean grip or else it would be much easier. My shoulders cramp up from the strain of holding it in place. I didnt think it was so HUGE? I will record it next time since I can do it in my garage. This whole video taping in the gym thing is a pain. I have to go real late on the weekend so no one notices. Some guys got busted doing upskirt type shots and the women dont hesitate to call attention to any guy looking suspicious. I wouldnt tape at the gym but I dont have 10 plates at home, haha!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 05:33:12 PM
Yeah, I cant do a clean grip or else it would be much easier. My shoulders cramp up from the strain of holding it in place. I didnt think it was so HUGE? I will record it next time since I can do it in my garage. This whole video taping in the gym thing is a pain. I have to go real late on the weekend so no one notices. Some guys got busted doing upskirt type shots and the women dont hesitate to call attention to any guy looking suspicious. I wouldnt tape at the gym but I dont have 10 plates at home, haha!

make it hap'n capt'n!

haha

makes me wonder how we're both strong as balls in the complete opposite lifts of each other!  ;D


Title: Re: The WICKED truth about my training
Post by: Stubborn on January 28, 2008, 05:37:20 PM
make it hap'n capt'n!

haha

makes me wonder how we're both strong as balls in the complete opposite lifts of each other!  ;D

I'll trade ya a few ell bees if ya like! ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 28, 2008, 05:50:59 PM
I'll trade ya a few ell bees if ya like! ;)

we'll negotiate pending my squat numbers come this next monday!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on January 30, 2008, 04:17:52 PM
ME upper body...

bench (92% of 1rm)
barx20x2
135x10x1
225x3x1
315x2x1
340x2x6

was only going to do 5 sets with 340 but it was grooving so well that I did another and still have plenty in the tank.. GREAT pressing and shoulder felt awesome!

push presses

135x6x1
185x6x1
225x7x1  :o  3 rep PR! and was effortless! I was told my stance was WAY too narrow and when I widened it this shit became SO much easier!

banded dumbbell jm's (with monster mini's)
60lbsx8x3

dumbell rows
100x8x1
140x8x1
180x8x1
200x8x1

not only did I SMOKE the previous weight I used but did it easily.. and this is why I pay to go to metroflex... 200lb dumbbells bitches!

DAMN I love putting on a show!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 01, 2008, 02:46:26 PM
DE lowerbody

box squats


barx20x1
bar+choked monster mini's and blue bands (280/120)
135x5x1
225x2x1
315x2x1
365x2x8 (645 at the top/485 at the bottom)

speed pulls off 4" box

135x3x1
315x1x1
405x1x8 and FAST!

dumbbell shrugs

125'sx100x2  2 sets of 100 have cramped my neck up pretty well!

dumbbell preachers

30lbsx10x1
50lbsx10x1
70lbsx8x1

dumbbell concentration curls

30lbsx12x2


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 03, 2008, 11:10:50 AM
DE upper body...

bench ( 50% of 1RM)


barx20x2
135x10x1
185x5x1
added choked monster mini's
185x5x8

floor presses

135x8x1
225x8x1
315x6x1+3rp after rerack and regrip immediately back into it.. felt good. I noticed I have to stop fighting the bar on the way down and I KNOW I do it. When it knocks me out of the groove I ALWAYS rerack and regrip and go again. I'll keep going until I get 10 total 315 reps and then bump the reps up to 10 on everything.

The new plan is... HEAVY tricep barbell work for accessories on the DE bench day and HEAVY barbell delt work on ME bench days. I'm also rotating bent over barbell rows with cs rows on DE days and keeping heavy dumbbell rows on my ME bench day since I'm over at metroflex. The plan seems to be working. I'm getting faster and faster and stronger in ALL my lifts now AND technique work is starting to show it's benefits. Especially in my ME bench work in the 90% or higher range. I'm pressing fast and strong without much effort.

cs rows

1platex15x1 slow and stretched at the bottom of each rep for 15
2platesx8x1
4platesx8x1
6platesx6x1 new pr!! my goal is to max the machine at 7...

dumbbell front raises

35lbsx6x1
50lbsx6x1
70lbsx6x1

elbow rehab... 50 overhand pressdowns and 50 underhand pressdowns


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 03, 2008, 12:29:14 PM
you should work heavy barbell triceps extensions on the flat bench in there too, i know Simmons is a big believer in db extensions but the bar really overloads the tris.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 03, 2008, 02:30:56 PM
you should work heavy barbell triceps extensions on the flat bench in there too, i know Simmons is a big believer in db extensions but the bar really overloads the tris.

I when I do them I do barbell jm's or dumbbell jm's with bands..they feel pretty damn good. Those and cg floors keep my elbows from getting squirrely..with lying extensions I get my elbows flaring REAL wide and I don't do that when I bench so I don't do them often.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 03, 2008, 03:50:14 PM
I when I do them I do barbell jm's or dumbbell jm's with bands..they feel pretty damn good. Those and cg floors keep my elbows from getting squirrely..with lying extensions I get my elbows flaring REAL wide and I don't do that when I bench so I don't do them often.
nothing wrong with letting the elbows flare a little when you do extensions and pushdowns, that's the natural path of the elbows anyway, i'm not saying that elbows in triceps movements don't work but the elbows flared out extensions train the triceps more in the way you use them when you bench, the weight moves in a straight line with the elbows flared out lust like when you bench, plus you can use more weight.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 05, 2008, 04:06:15 PM
ME lowerbody

parallel free weight box squats

135x10x1
225x10x1
315x2x1
405x2x1
500x2x1
585x1x1
625xmiss...BAD walk out... instead of trying to correct, I just reracked it.
625x1x1  SMOKED IT! NEW SQUAT PR!!! AND IT WAS EASY AS FUCK!!!  I went down fast and just exploded the moment I touched the box! I'm still pumped about it!
645xmiss... got ballsy after an easy 625...no go.


sumo deads (supposed to help build up the hip power)

135x5x1
315x3x1
500x3x1
605x3x1....after maxing on box squats..not only did I meet my sumo dead goal of 600 by 5lbs but I tripled it!

barbell shrugs

135x20x1
315x20x1
500x20x2

hammer curls

40lbsx8x1
60lbsx8x1
80lbsx8x1

dumbbell preacher curls

60lbsx8x3


talk about a kickass day! 645 would've been awesome! Maybe in about 5-6 more weeks we'll find out if I can get it! It's strange that I'm finally squatting in the low 600's no problem and SMOKED my PR, MADE my goal...but I'm still not totally thrilled because I missed 645. I think I'm abit obsessive.  Tomorrow I bench. I max my bench in two weeks. Here's hoping for a 15lb gain or better!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 04:14:19 PM
ME bench (94% of 1rm)  supposed to be 347 but I rounded up to 350...

barx20x2
135x10x1
225x6x1
315x2x1
350x2x6  NO PROBLEM!

next week is 355 for 6 sets of doubles..then a deload and then a new max attempt!

standing push press

barx20x1
135x8x1
185x8x1
225x8x1

dumbbell banded jm's with monster minis

60lbsx10x3.... way too easy. I need to change up my exercise choices now.

dumbell rows

125x20x3 ...seemed pointless since I wasn't at metroflex to use heavier shit but I stuck to the routine anyway.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 06, 2008, 04:16:06 PM
do you ever see Ronnie, Branch or any of the rest of those monsters at Metro when you go there?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 04:23:23 PM
do you ever see Ronnie, Branch or any of the rest of those monsters at Metro when you go there?

you know what..I've seen a few big am guys and jay moore but that's it. I'm told ronnie works out at home most of the time and branch works out in southlake or at strouds but I only go there once a week. Not enough to be in the IN crowd lol


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 06, 2008, 04:37:55 PM
you know what..I've seen a few big am guys and jay moore but that's it. I'm told ronnie works out at home most of the time and branch works out in southlake or at strouds but I only go there once a week. Not enough to be in the IN crowd lol
yeah i think Branch has his own gym over there in Southlake, i remember JOJ training at Strouds in one of the BFTO vids i have, Brian Dobson seems like a pretty wild dude.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 04:44:14 PM
yeah i think Branch has his own gym over there in Southlake, i remember JOJ training at Strouds in one of the BFTO vids i have, Brian Dobson seems like a pretty wild dude.

very wild and VERY nice and helpful...dude is always in a good mood and always trying to motivate people in the gym. Stand up dude for sure.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 06, 2008, 04:46:19 PM
very wild and VERY nice and helpful...dude is always in a good mood and always trying to motivate people in the gym. Stand up dude for sure.
yeah he seems like it, i can't tell you how much i wish he owned my gym, they're on a fucckin' tear at my place about the "rules", no chalk, no gym bags on the floor and stupid shit like that, they're actually threatening to cancel people's memberships. ::)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 04:48:38 PM
yeah he seems like it, i can't tell you how much i wish he owned my gym, they're on a fucckin' tear at my place about the "rules", no chalk, no gym bags on the floor and stupid shit like that, they're actually threatening to cancel people's memberships. ::)


i'd cancel my membership over the gym bag rule alone..i'm not going to my fucking locker to get wraps..then bands..or a belt..etc. when I need it instead of carrying it aroudn with me. I use alot of shit in my bag. FUCK THAT!

time to find a new gym man..even if it means driving a little farther.


la fitness where I workout most of the time has a no chalk rule but I never get bitched at about it because I don't make a mess. Some people sling it around like they're decorating for christmas and want to know why they can't use chalk.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 06, 2008, 04:55:11 PM

i'd cancel my membership over the gym bag rule alone..i'm not going to my fucking locker to get wraps..then bands..or a belt..etc. when I need it instead of carrying it aroudn with me. I use alot of shit in my bag. FUCK THAT!

time to find a new gym man..even if it means driving a little farther.


la fitness where I workout most of the time has a no chalk rule but I never get bitched at about it because I don't make a mess. Some people sling it around like they're decorating for christmas and want to know why they can't use chalk.
yeah for awhile what i would do is break off a piece of chalk and carry it in my pocket and just apply it to my hands over the garbage can so it wouldn't get on the floor but you always get a little on the floor, good thing is that ther's 4 gyms included in my membership so i just go to another one to train back.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 04:56:46 PM
yeah for awhile what i would do is break off a piece of chalk and carry it in my pocket and just apply it to my hands over the garbage can so it wouldn't get on the floor but you always get a little on the floor, good thing is that ther's 4 gyms included in my membership so i just go to another one to train back.

HAHA that's a good idea. I might be moving to strouds here soon though depending..metroflex is a 40 minute drive for me. Stroud's is right down the street. And I'm paying for two memberships when maybe one is all I'll need.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 06, 2008, 05:05:26 PM
sounds like those squats are getting pretty crazy man, good stuff.


Title: Re: The WICKED truth about my training
Post by: BFP on February 06, 2008, 05:07:29 PM
sounds like those squats are getting pretty crazy man, good stuff.

definitely true!  Nice squattin!

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 05:07:54 PM
sounds like those squats are getting pretty crazy man, good stuff.

well when you get your head out of your ass and believe in yourself you tend to do shit you didnt' think you could do..

it's why i need to be in a powerlifting environment.. The more people around you to motivate you and push you the better your gains I'm told. I'd love to have a 1700 raw total... here's hoping by the end of the year...I'm knocking on the door of a 400lb or better bench again and will have it no problem..I'm pulling 650-675 depending on how I feel that day no problem and now I'm squatting in the low 600's.  Not world class but strong none the less.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 06, 2008, 05:09:47 PM
definitely true!  Nice squattin!

Jason

thanks guys...

hey jason how much do you think me never doing ab work truly effects my squats?!

When I do them I do them on decline benches with 2 45's on my chest for situps and static holds or use a rope and do cable crunches with the stack for sets like it's nothing. I HAVE strong abs but I never work them. Should I put more effort into them or what?  I have no obliques though... what's a good exercise for them?


Title: Re: The WICKED truth about my training
Post by: BFP on February 06, 2008, 06:22:35 PM
thanks guys...

hey jason how much do you think me never doing ab work truly effects my squats?!

When I do them I do them on decline benches with 2 45's on my chest for situps and static holds or use a rope and do cable crunches with the stack for sets like it's nothing. I HAVE strong abs but I never work them. Should I put more effort into them or what?  I have no obliques though... what's a good exercise for them?

Not doing abs is HUGELY DETRIMENTAL to your squat.  For obliques, try 1 handed deadlifts done suitcase style. Bend down and pick it up from the side like you would a suitcase.

Jason


Title: Re: The WICKED truth about my training
Post by: Stubborn on February 06, 2008, 07:33:34 PM
Not doing abs is HUGELY DETRIMENTAL to your squat.  For obliques, try 1 handed deadlifts done suitcase style. Bend down and pick it up from the side like you would a suitcase.

Jason

Thats what I do for obliques and they tear you up when you go heavy!


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 07, 2008, 11:06:53 AM
Not doing abs is HUGELY DETRIMENTAL to your squat.  For obliques, try 1 handed deadlifts done suitcase style. Bend down and pick it up from the side like you would a suitcase.

Jason


That sounds awful!   :P



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 07, 2008, 03:43:22 PM
so what..do a few sets of 10 each side with the 125's or what? ???


Title: Re: The WICKED truth about my training
Post by: BFP on February 07, 2008, 03:51:22 PM
so what..do a few sets of 10 each side with the 125's or what? ???

10?  Its not cardio work!  LOL.  I just mix it up...sometimes heavy, other times I use the repeated effort mrthod.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 07, 2008, 03:53:57 PM
10?  Its not cardio work!  LOL.  I just mix it up...sometimes heavy, other times I use the repeated effort mrthod.

Jason


dude this kinda shit pisses me off..it makes me think of where i would be at if i had already been doing ab work!  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 08, 2008, 03:20:59 PM
DE lowerbody...

box squats
monster mini's and blue bands (280/120) x10x1
135x5x1
225x2x1
315x2x1
365x2x8 and getting noticably easier...

speed deads conventional

135x3x1
315x3x1
500x3x1
605x3x1
625x1x1 smooth and fast! I just wanted to hold onto some heavier shit again... feels damn good.

no time for traps and biceps today...will hit the abs at the apartment gym later tonight.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 08, 2008, 04:25:38 PM
haha oops..did my math wrong.. 6plates and a quarter piece a side is 635! HAHA HEY! Now I'm a lil happier! AND THAT MEANS MY FUCKING MAX SQUAT IS 635 TOO BECAUSE I DID THE SAME SHIT THE OTHER DAY! 6PLATES AND A QUARTER PER SIDE!!!


 :o



WHY I was thinking that was 625 I have no fucking idea.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 10, 2008, 03:31:02 PM
DE upper body...

50% bench


barx20x2
135x10x1
185x5x1
added blue bands...forgot my monster mini's in the car
185x5x8

floor presses

135x10x1
225x6x1
315x6x1
365x2x1

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x5x1 cheated..

dumbbell laterals

45lbsx6x1 too easy...
50lbsx6x3


Title: Re: The WICKED truth about my training
Post by: haider on February 10, 2008, 03:48:17 PM
haha oops..did my math wrong.. 6plates and a quarter piece a side is 635! HAHA HEY! Now I'm a lil happier! AND THAT MEANS MY FUCKING MAX SQUAT IS 635 TOO BECAUSE I DID THE SAME SHIT THE OTHER DAY! 6PLATES AND A QUARTER PER SIDE!!!


 :o



WHY I was thinking that was 625 I have no fucking idea.
how the fuck do u do speed deads with 635? Damn good lift though, so props on that. Didn't you pull 600 in competition?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 10, 2008, 03:56:19 PM
how the fuck do u do speed deads with 635? Damn good lift though, so props on that. Didn't you pull 600 in competition?

y eah..my best deadlift has been 675 but I was told that it's totally different on the platform and I've never been one for crowds. So I did lifts I know I'd smoke no problem AND I'd done a HUGE deadlift program that monday so when I competed.. I picked weights I knew I could get and still place well. I didn't want to risk not making a lift or getting the deadlift shakes and dropping the weight and getting embarassed. Know what I mean?

um.. 635 and you pull it as hard and fast as you can. It came up as fast as 500lbs did which makes me wonder why BUT it was still smooth as shit out a duck ass. Want to ask me about speed...tell me why my 225lb bench is just as fast as my 350.  ???

I also hadn't pulled heavy shit off the floor in awhile.. and most of it's been in the rack and I wanted to see if I've gotten stronger or if my pulling has suffered.. 635 used to be a fight. Not anymore.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 10, 2008, 08:37:55 PM
this journal just makes me laugh my ass off. it's got all this shit that people would call bullshit on if you hadn't posted a few videos.

brutal shit man. but yeah, hit your abs now and again. i love severe decline situps holding a heavy DB. sets of 6-8. i even knew one crazy bastard that would do triples on abs, but he told me not to even attempt that until i got myself conditioned for it or i'd tear something.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 11, 2008, 03:19:49 PM
haha YEAH...but those few vids aren't even max effort shit. Today was BRUTAL! Thanks for hte props man. You move some heavy ass shit too...in WAY more volume than I'd ever consider for sure...

ME lower body..


good mornings 2" above parallel

135x10x1
225x6x1
315x2x1
405x2x1
495x1x1
565x1x1
585x1x1 new pr! Felt I could've done 605 because 585 came up fast but I fought it the whole way DOWN so I called it there. Previous PR of 525 or 545 was blown away..not sure what it was but I know I did MUCH better this time.

front squats

135x6x1
225x6x1
315x6x1
405x1x1 new pr..and missed the double..bar slipped on the way down.

shrugs

135x10x1
315x10x1
500x10x1
605x15x1
675x15x1..just becuase I could...

some bicep shit..


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 11, 2008, 09:47:34 PM
holy shit dude, a six plate good morning? i can't even fathom that. i'd be impressed to get 455 at this point. :o

you're gonna have me busting my ass on the singles next week, you know that? now i gotta see if i can come closer than "two plates under". >:(


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 12, 2008, 08:04:03 AM
just when you think you're getting strong you see shit like this and you feel like a little girl. :o

http://www.youtube.com/watch?v=B6ozaLMxOjw


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 12, 2008, 12:34:18 PM
holy shit dude, a six plate good morning? i can't even fathom that. i'd be impressed to get 455 at this point. :o

you're gonna have me busting my ass on the singles next week, you know that? now i gotta see if i can come closer than "two plates under". >:(

HAHAH well i was impressed for sure how fast it came up...with that kinda weight there's no risk of cutting high..only getting it back up. And with the pins set it helps to judge depth because once you hit it..you know you're there and explode up. 455 is a huge good morning period! I did them this way for a few reasons...


they're designed to help my squat when and if I lean too far forward and have to good morning that shit out of the hole so I used my squat stance..and didn't go to parallel completely this time because I don't do that when I squat.. I just went 2" above and DAMN did the weight fly up fast.   DO SINGLES MAN! SO YOU HAVE AN IDEA AS TO WHAT YOU CAN REALLY DO!


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 12, 2008, 02:09:13 PM
ahhh, you use pins and your squat stance.

i may have to try that, i go shoulder-width and no pins. sounds interesting. might go for it next week.  8)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 13, 2008, 03:31:24 PM
been working with two new guys..one kid that's only 18 that wants to go to state in powerlifting his senior year and one guy that smokes my ass in the bench and all other pressing movements..i'ts been very fucking movtivating.. today is a perfect example!!!

ME bench (97% of 1RM)  just because rip keeps calling me a pussy  >:(

barx20x2
13510x1
225x3x1
315x2x1
335x2x1
365xdropped on my face...fucking shitty hand out just picked it up and let it go! I told him to get the fuck away from the bench unless i'm bleeding...  ;D
365x2x6

My current max is 370 as of 4 weeks ago..I think today proves that next week when I max I'm going to blow it away.

standing push presses (no lockout)

135x6x1
185x4x1
225x4x1
250x4x1
275x1x1  missed the second rep..wasn't high enough so didn't count it.  BUT still a new pr!

CS rows

2platesx8x1
4platesx8x1
6platesx6x1
7platesx1x1 new pr

banded dumbbell jm's

70lbsx10x3 with monster minis


Title: Re: The WICKED truth about my training
Post by: Stubborn on February 13, 2008, 05:09:51 PM
Notice how your bench is much lower than your all time max and your push press is coming up REAL fast. Thats how it goes. Want a bigger bench? Lighten up on the overhead and see what happens. Recently I was using a lot of bench movements (incline and partials) and my overhead has stagnated. I like having a big bench (400+) but its not what I need and I wont be using it anywhere near as much now. A lot of strongmen can get near 400 overhead and only 450-500 on a bench.

I think this is part of why I busted my shoulder. Too little overhead work. It was only 106lbs wtf!?!?


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 15, 2008, 07:36:39 AM

ME bench (97% of 1RM)  just because rip keeps calling me a pussy  >:(


barx20x2
13510x1
225x3x1
315x2x1
335x2x1
365xdropped on my face...fucking shitty hand out just picked it up and let it go! I told him to get the fuck away from the bench unless i'm bleeding...  ;D
365x2x6



Good stuff, I knew you could do it.   ;D



Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 15, 2008, 07:53:46 AM
this journal just makes me laugh my ass off. it's got all this shit that people would call bullshit on if you hadn't posted a few videos.

brutal shit man. but yeah, hit your abs now and again. i love severe decline situps holding a heavy DB. sets of 6-8. i even knew one crazy bastard that would do triples on abs, but he told me not to even attempt that until i got myself conditioned for it or i'd tear something.
yeah problem is though that we've only seen clips of a shitty 315 pound half good morning, 225 pound bb rows and some half rep close grips on the easy Smith with 360 or so, he hasn't really posted any video proof of anything freaky like he's claimed, no offense.


Title: Re: The WICKED truth about my training
Post by: Charlys69 on February 15, 2008, 09:27:49 AM
he hasn't really posted any video proof of anything freaky like he's claimed, no offense.

Who should we trust, if not the wicked truth ??  :-[ :-\


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 15, 2008, 03:04:13 PM
hahaha if what i did was a set of 10 with a half rep good mornings with 315 I'd love to see a demonstration of a full rep....  ;D


DE lower body

box squats

barx10x1
bar+bandsx10x1  (280/120)
135x2x1
225x2x1
315x2x1
365x2x8

conventional deads for speed for reps

135x6x1
315x6x1
500x6x2
500x9x1 just because I could....

dumbbell shrugs

125'sx100x2

dumbbell preachers

30lbsx6x1
50lbsx6x1
70lbsx6x2


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 15, 2008, 04:02:29 PM
i would ABSOLUTELY LOVE to see a clip of the 90 pound db preacher curls, the 100 reps with a pair of 125's on shrugs and the 495 pound bb rows.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 16, 2008, 01:39:41 PM
i would ABSOLUTELY LOVE to see a clip of the 90 pound db preacher curls, the 100 reps with a pair of 125's on shrugs and the 495 pound bb rows.

i can believe the first two, but uh... not the last. if you've got a good grip, a marathon set of shrugs is doable, i know i can do 30 or 40 even without straps as long as i'm chalked all to hell with a pair of 120s.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 17, 2008, 11:56:06 AM
i can believe the first two, but uh... not the last. if you've got a good grip, a marathon set of shrugs is doable, i know i can do 30 or 40 even without straps as long as i'm chalked all to hell with a pair of 120s.

i use straps on all heavy shrugs.. just because I go double overhand and my grip strength sucks like that with anything over 500lbs. And no way I could hold onto 125's for 2sets of 100reps without them.

noticed on the bent over rows at 495 it say "cheated" because there's alot of it in there.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 17, 2008, 12:00:53 PM
DE upper body

flat bench 50% of 1rm


barx20x2
135x10x1
185x5x1
added monster minis
185x5x4 as fast as possible
185x5x4 with pauses at the bottom


I'm getting so explosive on these days that my upper back is hopping up off the bench when I press it up....

floor presses

135x8x1
225x8x1
315x8x1 straight set..no rest/pause

not at my home gym or metroflex so I did lat pulldowns..this place only had 110lb dumbbells so I wanted to do something different instead of wasting my time...

lat pulldowns

110x10x1
250x10x1
whole stack + a 25lb plate x 8x4


dumbbell laterals

35lbsx10x4

rehab

50 overhand pressdowns right into 50 underhanded pressdowns


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 18, 2008, 04:36:55 PM
ME lower body...

ME rack pulls mid shin


135x10x1
315x3x1
500x3x1
585x3x1
675x1x1
765x1x1 NO PROBLEM! I haven't looked back on my last rack pull day...but I THINK I missed 745 and only hit 725. 40lb gain in a few weeks time? Maybe it was just working with guys that push me...but I ripped that shit up EASY! I tried to get a video but it was like teaching apes to use a camera. I DID however get a few other vids...

front squats

135x6x1
225x6x4

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1 with a new video for critiquing..

dumbell swings since I don't have kettle bells...

30lbsx8x1
60lbsx8x1
80lbsx6x1

and...as if i didn't do enough shit today..after all this work I did my deadlift challenge video. It was dumb to do it after all of this work AND having pulled 500 for reps friday but I was tired of thinking about it and just wanted to get it done. So here it is...no straps... straight set and under a minute AGAIN. Maybe I should learn to pace myself. I'm not sure If I should be happy with this or mad that I didn't make my goal of 15. I should've planned it better. Maybe I'll pull again friday.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_P2180024.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=P2180024.flv)

and the shrug video for critiquing... I wonder if I'm doing them well enough or should lower the weight again. They FEEL easy but then again we've been here before with me.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_P2180026.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=P2180026.flv)


Title: Re: The WICKED truth about my training
Post by: The Luke on February 19, 2008, 07:40:44 AM
WickedTruth,

I can't see your vid (just keeps flicking), could you post it to Youtube?

Please post the partials vid also as I'd like to see that.


Thanks,

The Luke


Title: Re: The WICKED truth about my training
Post by: Charlys69 on February 19, 2008, 07:52:40 AM
i can see both clips... 8)

itīs heavy training...but also brutal (and potentialy dangerous) speed....keep care of You....


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 19, 2008, 01:00:51 PM
I saw them...lookin wicked, wicked.  ;)

If that's your entry, I would post it in the challenge thread.  I think you should do it again fresh...I think you've got a couple more in ya...don't be a pussy!   ;D




Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 19, 2008, 01:33:41 PM
i'll give you credit man, you are one strong deadlifter, look like a machine with that 5 plates, good stuff.


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on February 19, 2008, 08:01:01 PM
Awesome vids dude, you got one hell of a strong lower back by the way you pull. Looks like a pretty nice gym to. THEWICKEDTRUTH BRINGING THE PAIN AGAIN FOR ALL YOU BITCHES THAT QUESTION THE BEAST, AGGGHHHHHHRRRRRRRRRRRRRR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Title: Re: The WICKED truth about my training
Post by: BFP on February 19, 2008, 08:05:56 PM
Nice on the DL...not impressed with the shrugs though.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 20, 2008, 06:51:20 AM
Nice on the DL...not impressed with the shrugs though.

Jason

haha yeah I'll probably end up doing it again just to hit a few more reps.

shrugs weren't meant to be impressive..I just wanted to see if I'm doing better with heavier shit NOW than I was last time.

FUCK YOU RIP!  >:( ;D

i'm maxing today in the bench..here's hoping what I've been doing has paid off. I'm WANTING 385 which would be a 15lb pr from last time..but would go apeshit if I got 400 or better!


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 20, 2008, 08:41:32 AM
haha yeah I'll probably end up doing it again just to hit a few more reps.

shrugs weren't meant to be impressive..I just wanted to see if I'm doing better with heavier shit NOW than I was last time.

FUCK YOU RIP!  >:( ;D

i'm maxing today in the bench..here's hoping what I've been doing has paid off. I'm WANTING 385 which would be a 15lb pr from last time..but would go apeshit if I got 400 or better!


You better get 400, don't be a pussy!   >:(

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears.  ;)




Title: Re: The WICKED truth about my training
Post by: Charlys69 on February 20, 2008, 09:22:25 AM

You better get 400, don't be a pussy!   >:(

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears.  ;)




But his main goal is to get stronger and lift more weight...not to build as much muscles as possible.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 20, 2008, 03:12:35 PM

You better get 400, don't be a pussy!   >:(

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears.  ;)




that's as high as I can get them...no i'm not exaggerating..that's as high as I can get them with dumbbells too..it's fucking weird. I have to tuck my chin down to get any sort of contraction with them at all.  :-[


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 20, 2008, 03:18:47 PM
ME upper body

MAX bench


barx20x2
135x10x1
225x3x1
315x3x1
335x1x1
365x1x1
385x1x1
400xmiss....got out of the groove
400x1x1 EASY single!
410x1x1 but with a little tapping from my spotter from below...so I didn't count it. I want it all me with zero help.
405x1x1 no problem. FUCK YOU RIP!  ;D ;Dso as of today I'm at 405 max bench all me...AND I increased my bench in 5 weeks from 370 to 405. Now I know this is just getting back what I lost after fucking around with the conjugate method but last time with 370 I struggled. I SMOKED 405 NO PROBLEM! IT'S GOOD TO BE BACK IN THE 400'S AGAIN!

my goal next max day is 410 since I just BARELY missed it! I'm VERY pleased!

standing push presses (no lockout)

135x6x1
185x4x1
225x4x1
275x1x1

bent over barbell rows  (only 3 sets becuase my lowerback is still hammered from monday...)

135x10x1
315x10x1
405x10x1

banded jm presses

70lbs+monster minis x10x3



my workout partners just missed 465 and 340..both had a tiny bit of help.  It helps working with people that motivate you.


Title: Re: The WICKED truth about my training
Post by: haider on February 20, 2008, 03:48:55 PM
good shit bro!!!!!!!!!!!!!!!!!  8)


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 20, 2008, 04:25:47 PM
Haha atta boy!   8) 8) 8)




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 21, 2008, 09:33:28 AM
Haha atta boy!   8) 8) 8)





now it's your turn...pussy!  ;D


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 21, 2008, 12:48:48 PM
broke 4 plates on the bench! sumbitch!

you know it's all mental now. you'll have 415/425/445 no problem in a few months. then it's another mental block for 455.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 21, 2008, 01:24:29 PM
broke 4 plates on the bench! sumbitch!

you know it's all mental now. you'll have 415/425/445 no problem in a few months. then it's another mental block for 455.

speed and staying in the groove are the number one thing to hitting the big numbers! Man if i went too slow or if I went too fast and lost it..i was fucked! If i did it right and stayed tight man it was MINE all the way! I think I'll be good for 415-420 in five weeks! Here's hoping anyway!

4 wheels looks damn good man! Lifetime goal is 5. You don't see that shit everyday. I'm going to try and film my next max attempt to give everyone a little look see and try to critique my form!


Title: Re: The WICKED truth about my training
Post by: Stubborn on February 21, 2008, 04:49:44 PM
Lookin good wicked! 5 weeks to get 10-15lbs? You'll get it in a week or two.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 21, 2008, 05:06:17 PM
Lookin good wicked! 5 weeks to get 10-15lbs? You'll get it in a week or two.

i have to force myself not to want to go for max singles and in doing so work my way UP! Man to say I bench 420-425 would make me feel like new money!

how's your arm man? When we seeing your big ass deadlift?!  ;D


Title: Re: The WICKED truth about my training
Post by: The Luke on February 21, 2008, 05:10:37 PM
WickedTruth,


Please upload that vid to Youtube for those of us who can't view it properly... it sounds like a brilliant lift and I'd love to see it.


The luke


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 21, 2008, 05:11:21 PM
WickedTruth,


Please upload that vid to Youtube for those of us who can't view it properly... it sounds like a brilliant lift and I'd love to see it.


The luke

man i hate to sound like a tool but i'm computer stupid..i tried the youtube thing and couldn't get it to work!  :(


Title: Re: The WICKED truth about my training
Post by: The Luke on February 21, 2008, 05:15:49 PM
I'm a computer-newb/technophobe too... anyone else able to help?


The Luke


Title: Re: The WICKED truth about my training
Post by: Honour on February 21, 2008, 07:29:01 PM
Hey Wicked mate how you doing, sorry I haven't checked in for a while, yeah I'm a lazy shit ;D.

Farking Awsome vids there mate :o. I shit you not that deadlift vid had me like cheering at the computer screen saying "Light Weight Babieeee" ;D!!!!!!!


Title: Re: The WICKED truth about my training
Post by: Geo on February 21, 2008, 11:49:44 PM
man i hate to sound like a tool but i'm computer stupid..i tried the youtube thing and couldn't get it to work!  :(


if you still have the vid on your camera all you need to do is open a youtube account and upload it to that.


I saw the vid just fine on the link you gave, but then again I have a photo bucket account so maybe that's why some people might not be able to view it


I dunno


Title: Re: The WICKED truth about my training
Post by: ARTI on February 22, 2008, 11:17:44 AM
Wicked,

Congrats on the Dead and Bench PR's! You're almost pulling stiff-legged! Crazy strong lower back. What's your Bodyweight?

-Art


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 22, 2008, 03:01:06 PM
HAHA thanks guys! HEY yeah arti.. I've had a few people watch that vid and they all say I was stiff leg'n them. That's how I've always pulled. The best I've pulled to date is 675 and it was just like that. Kinda scary. I'm working on getting lower and did that today...


DE lowerbody

parallel box squats

barx10x1
bar+bandsx10x1
135x6x1
225x2x1
315x2x1
365x2x8

speed deads

135x3x1
225x3x1
315x1x10  I did 10 singles weight and worked on not walked up to the bar and bending down to pick it up. That sets me up for a stiff leg'd dead obviously. Instead I put the bar at the end of my whites...squated down TO the bar..and pulled the bar to me after I was down there. I was a good 10" lower than I've ever been. Bar came up what I felt was a little faster this way but it was the first time I've lifted this way. I'm going to keep working on NOT just bending down to the bar to get rid of old habits and trust me..it was a struggle every time I walked up to make sure I did it right. Here's hoping it makes a difference.

dumbbell swings  just like kettle bell swings...

30x6x1
60x6x1
90x6x1 new pr.... felt good.

some bicep stuff



Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 22, 2008, 04:23:28 PM
doesn't make any sense going and changing your form, Louie Simmons said one time that the best deadlifters have the worst form, not saying your form is bad because you looked the same on every rep and that's the key, didn't look to me like your back was excessively rounded and that's what you want to stay away from, for some guys squatting down too deep makes them lose leverage and speed off the floor.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 22, 2008, 04:25:21 PM
also remember that the further you squat down the greater the chance that the bar will hit your knees on the way up.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 22, 2008, 09:25:42 PM
also remember that the further you squat down the greater the chance that the bar will hit your knees on the way up.

yep did alot of that todya..i'm trying to find a happy medium. The lower I get hte more I crammed the bar into my shins and knees on the way up. I could get more leg drive if I went a little lower. At the end I found that I was doing a little bit inbetween ass to the floor and what I was doing wiht little problem and the speed seemed a tad bit faster!  I'm still tinkering. Look what tinkering did to my bench.. now I'm SO much more comfortable int he bench press and have ZERO shoulder or elbow pain now. VERY happy.




fyi...dumbbell/kettle bell swings are a bitch!  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 24, 2008, 03:31:39 PM
DE upper body

50% of 1RM bench (405)


barx20x2
135x10x1
205x5x1
added monster minis
205x5x4 fast as possible... 205x5x4 fast descent... pause for a "touch" command... and up as fast as possible!

incline close grip presses

135x6x1
225x6x2
275x3x1

I have flexibility issues with this press..I can't touch my chest for hte lift of me. The bar stops 1" shy!  >:(  I feel I could do 135x6x1, 225x4x1, 275x4x1, and then 315 for a single or double. I think that would be a better route for awhile.  I'm switching this in instead of floor presses for 4 weeks to cycle them out and get stronger in this movement.


cs rows

2platesx10x1
4platex10x1
6platesx5x1
7platesx1x1  missed the 2nd rep...

dumbbell laterals

40x10x2
45x8x2

tricep rehab... 50reps over hand grip and 50 reps underhand


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 25, 2008, 02:25:20 PM
ME lowerbody

banded box squats


barx20x1
bar+bandsx10x1  (280/120)
135x10x1
225x6x1
315x2x1
405x1x1
500x1x1 NEW PR! ONLY HIT 455 LAST TIME!!! 620 at the bottom!
545xmiss
525xmiss

both misses make sense.. my current free weight max is 635 for a difficult single. SMOKED 500 with the bands but got stuck on the way up...

good mornings

135x8x1
225x8x1
315x8x1
405x8x1

single arm barbell deadlifts  performed on the side of me..like picking up a suit case!

135x6x1
225x6x2
275x3x1 right side... 275x1x1 left side. I've even got a pretty sick looking pic of the 275 lift... I'm not sure how strong this is but farmers handles were alot easier than these at 300lbs. If you're off center by even a hair the barbell will open up your hands. BRUTAL grip work.

dumbbell shrugs

125'sx100x2

and some bicep work


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on February 25, 2008, 04:17:09 PM
shit man, which bands are you using? the blues? and how are they attached?


Title: Re: The WICKED truth about my training
Post by: davie on February 26, 2008, 07:01:26 AM


dumbbell shrugs

125'sx100x2


Do u mean 2 sets of 100 reps??

Whast ur goals now mate??

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:03:13 PM
shit man, which bands are you using? the blues? and how are they attached?

I use the blue bands plus choked monster mini's... I'm told them all added together equates to the numbers posted!


hey davie yeah that's 2 sets of 100 reps as fast as I can do them. Burns the hell out of my neck! My current goals are a 425lb bench, a 650lb squat, and a 700lb deadlift all raw.. here's hoping!

here's a pic of me doing the 275lb barbell pickups..holy hell this was hard! For your farmer's handle guys... THESE ARE BRUTAL! Farmer's handles weren't NEAR this bad.

(http://a446.ac-images.myspacecdn.com/images01/105/l_5ed5a627ba1aface1981a3ea5a6644cd.jpg)


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 26, 2008, 04:06:12 PM
awesome strength man in all seriousness, good stuff, looking big as well.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:09:12 PM
awesome strength man in all seriousness, good stuff, looking big as well.
thanks man coming from you that's at least means something...and I'm big...but not ripped to shreds. I just like being big. I know I'll never see a bodybuilding stage so I'd rather just put on size and be strong as fuck in the process.



Title: Re: The WICKED truth about my training
Post by: Stubborn on February 26, 2008, 04:10:07 PM
Yeah, suitcase style pickups are a BITCH! My grip would open straight up if I picked up 275 on a rolling bar from the floor! :o


That grip has certainly come up in the past few months, eh?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 26, 2008, 04:17:34 PM
i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:20:59 PM
Yeah, suitcase style pickups are a BITCH! My grip would open straight up if I picked up 275 on a rolling bar from the floor! :o


That grip has certainly come up in the past few months, eh?

dude I told you big daddy! Closing those grippers not only made my hands NUMB but I can grip the living hell out of shit. That and not ever using straps until I have to has brought my grip WAY up!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:22:22 PM
i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.

that might be al itlte too much credit hahaha.. I think if you can close a 300lb gripper and are a strong deadlifter to begin with..these shouldn't be a problem. I started doing them to help my core muscles out.


felt it while doing it..but dind't get sore!  >:(


Title: Re: The WICKED truth about my training
Post by: Stubborn on February 26, 2008, 04:23:29 PM
i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.

Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 26, 2008, 04:27:52 PM
Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!
yeah i mean the grip, the weight is heavy for a one arm lift no doubt but just the pressure on the hands, wrists, forearms and biceps has to be absolutely unreal, can you imagine the pressure on the wrists if that bar windmilled on him, FUUUUCCCCKKKK. :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:28:33 PM
Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!

hahah goodluck..i'd like to see the dude who could do that for a single! 315 is my longterm goal in this. If my grip gets better I'll be able to LIFT it no problem!


notice the ATP convict pro wrist wraps for that squad! ;D


Title: Re: The WICKED truth about my training
Post by: The Squadfather on February 26, 2008, 04:32:18 PM
i could almost picture MAYBE a one arm deadlift if i sumo'd it and had exactly the right balance and a bar with REALLY sharp knurling and it would still take me awhile to work up to that but suitcase style? hahahahahaa..........FUU UUUUUUCCCCCCCKKK NO.


Title: Re: The WICKED truth about my training
Post by: Stubborn on February 26, 2008, 04:33:31 PM
hahah goodluck..i'd like to see the dude who could do that for a single! 315 is my longterm goal in this. If my grip gets better I'll be able to LIFT it no problem!


notice the ATP convict pro wrist wraps for that squad! ;D

Could ya hit a 315 if you used a strap? I think you could for sure.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 26, 2008, 04:47:55 PM
Could ya hit a 315 if you used a strap? I think you could for sure.

yeah I could do that no problem. And I FEEL like I could sumo one no if I could get my grip to hold and like dave said..some sharp knurling to cut into my hands to keep it from slipping. This still doesn't compare to a rolling thunder though..that thing is SLICK versus a barbell having knurled sections along it to hold onto.


Title: Re: The WICKED truth about my training
Post by: BFP on February 26, 2008, 07:20:57 PM
yeah I could do that no problem. And I FEEL like I could sumo one no if I could get my grip to hold and like dave said..some sharp knurling to cut into my hands to keep it from slipping. This still doesn't compare to a rolling thunder though..that thing is SLICK versus a barbell having knurled sections along it to hold onto.

Youre going to shit yourself when you get a real barbell in your hands.

Jason


Title: Re: The WICKED truth about my training
Post by: davie on February 27, 2008, 07:12:31 AM
Awesome work buddy, v impresive. I see u havnt altered the Max effort and speed days on upper and lower body split??

Defo seems to be v effective for u!!

What grippers wer/are u using??

Im gonna invest in some captains of crush number 1 soon, and once ig et 20 reps il get the 1.5 or the 2, depending on advice i get from guys like urself/squad etc, who know better than i do!!

have the grippers just helped grip or hav ur forearms benifited?

davie


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on February 27, 2008, 08:04:25 AM
Ain't nothin' pussy about that lift.   8)



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 27, 2008, 03:02:58 PM
Youre going to shit yourself when you get a real barbell in your hands.

Jason

i was thinking that exact same thing.. .


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 27, 2008, 03:07:06 PM
Awesome work buddy, v impresive. I see u havnt altered the Max effort and speed days on upper and lower body split??

Defo seems to be v effective for u!!

What grippers wer/are u using??

Im gonna invest in some captains of crush number 1 soon, and once ig et 20 reps il get the 1.5 or the 2, depending on advice i get from guys like urself/squad etc, who know better than i do!!

have the grippers just helped grip or hav ur forearms benifited?

davie

yeah man the first westside template i used was too much so I had to cut some things out and modify it and with the help of jason and a few others here I got my shit straight and it's working wonders.

forearms haven't grown and probably never will..but Iv'e been using the grippers that prowriststraps.com sells just like lift4size here is and they're doing wonders for my grip! been using them for a few months now. One I can get 4 sets of 10 wiht a particular weight I buy the next one that's 50lbs heavier.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 27, 2008, 03:11:29 PM
ME upper body

bench press 90% of 1rm (405)


barx20x2
135x10x1
225x6x1
315x3x1
335x3x1
365x2x6...tried for a 3rd rep on the last set and didnt' have it in me. I've noticed that I've been fighting the bar at about 2" off my chest..once I started to relax my elbows stopped giving me fits. Feels SO good now! Handled these SO much better than I did two weeks ago!

standing push presses

135x6x1
185x6x1
225x6x1

dumbbell rows

125'sx20x5

dumbbell banded jm presse

40lbsx10x1
80lbsx10x3 still easy...

good day


Title: Re: The WICKED truth about my training
Post by: BFP on February 27, 2008, 05:28:19 PM
Your last two ME workouts for BP have been flat bench...TIME TO ROTATE.

Jason


Title: Re: The WICKED truth about my training
Post by: PANDAEMONIUM on February 27, 2008, 07:37:41 PM
Your last two ME workouts for BP have been flat bench...TIME TO ROTATE.

Jason

yep


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 28, 2008, 12:05:43 PM
nope..i'm doing percentage work for my bench. it's working out VERY well for me where the conjugate method didn't... but i'm sticking with the conjugate for lower body. I did the conjugate method for 2 months on my upper body and lost damn near 50lbs and the retest was a HARD 370 single...4 weeks of percentage work with a retest max bumped me up to 405 with a finger tap to get 410.  I'm going to do it again for another 5 weeks... if i keep seeing results why change?


Title: Re: The WICKED truth about my training
Post by: davie on February 28, 2008, 12:10:42 PM
nope..i'm doing percentage work for my bench. it's working out VERY well for me where the conjugate method didn't... but i'm sticking with the conjugate for lower body. I did the conjugate method for 2 months on my upper body and lost damn near 50lbs and the retest was a HARD 370 single...4 weeks of percentage work with a retest max bumped me up to 405 with a finger tap to get 410.  I'm going to do it again for another 5 weeks... if i keep seeing results why change?

Are u going for mass also, or is this a powerlifting routine (not saying they dont build mass tho)?!

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 28, 2008, 12:18:01 PM
Are u going for mass also, or is this a powerlifting routine (not saying they dont build mass tho)?!

davie

the more weight you move..the more muscle fibers you recruit and the more micro trauma you cause...which means more repair in the off days and more growth! HAHA I'm gaining weight like a mad man training this way. So mass comes wiht it! It's going to be impossible NOT to grow when you're moving heavy shit.


Title: Re: The WICKED truth about my training
Post by: davie on February 28, 2008, 12:27:56 PM
Haha fair point bro. Iv managed to pout about 20lbs on me in just over a year with DC?!

Im a happy boy.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on February 28, 2008, 12:30:34 PM
Haha fair point bro. Iv managed to pout about 20lbs on me in just over a year with DC?!

Im a happy boy.

davie

DC and rest/pause are THE best bodybuilding routines for results imho.. 20lbs holy shit man! I've gained 20lbs in the past half a year or better..but it's not all solid mass for sure!  ;D


Title: Re: The WICKED truth about my training
Post by: davie on February 28, 2008, 01:25:09 PM
DC and rest/pause are THE best bodybuilding routines for results imho.. 20lbs holy shit man! I've gained 20lbs in the past half a year or better..but it's not all solid mass for sure!  ;D

Cheers mate, have u used DC in the past??

Yeh its pretty good. I mean im no monster (at the moment lol). But iv gone from like 2lbs under 13stone, to about 14stone 4 (that was what iweighed about 5 weeks ago, im in hte middle of a BLAST and hopefully am at least 2lbs heavier by now), in just over the year.

1st Blast i put 8lbs on.

next targets 15 stone by the end of the summer but im hoping to hit that well b4 that.

I think once im up around 15 1/2-16 stone, i might switch up to something like powerlifting/olympic lifting based program, but even then i might just stay with DC.

Im not saying its all ripped muscle lol, My abs arent as super ripped as b4, but ic an still see them. Im sitting down to what should be a carb cut-off meal. Im cheating a bit tonight, so im having chicken fajita (with sum tuna thrown in), more tuna on the side and 3 large chicken legs (in chinese sauce).hmmmmm heehee

davie


Title: Re: The WICKED truth about my training
Post by: BFP on February 28, 2008, 02:30:20 PM
nope..i'm doing percentage work for my bench. it's working out VERY well for me where the conjugate method didn't... but i'm sticking with the conjugate for lower body. I did the conjugate method for 2 months on my upper body and lost damn near 50lbs and the retest was a HARD 370 single...4 weeks of percentage work with a retest max bumped me up to 405 with a finger tap to get 410.  I'm going to do it again for another 5 weeks... if i keep seeing results why change?

Very True. Good luck with it!

Jason


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 01, 2008, 01:33:07 PM
the more weight you move..the more muscle fibers you recruit and the more micro trauma you cause...which means more repair in the off days and more growth! HAHA I'm gaining weight like a mad man training this way. So mass comes wiht it! It's going to be impossible NOT to grow when you're moving heavy shit.

no shit, i grew more from doing triples and singles on squats than i ever did from high reps and drop sets. plus, duh, i'm stronger. sure i used to do 195/175/155/135 drop sets on front squats and puked, etc, but i didn't grow a hell of a lot.

like doggcrapp once said: you give me a guy who squats 225 and if i get him strong enough to squat 405 his legs will be bigger.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 01, 2008, 06:37:52 PM
no shit, i grew more from doing triples and singles on squats than i ever did from high reps and drop sets. plus, duh, i'm stronger. sure i used to do 195/175/155/135 drop sets on front squats and puked, etc, but i didn't grow a hell of a lot.

like doggcrapp once said: you give me a guy who squats 225 and if i get him strong enough to squat 405 his legs will be bigger.

no shit... there are more than one type of strength..endurance or overall


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 01, 2008, 06:47:49 PM
yesterday was an interesting day. I've been feeling like shit for the past few days and I thought I was over training..went to the dr and he said I had teh flu! Well my ass takes theraflu and starts to feel better so I go and train.. dumb


DE lower body

free weight box squats up to 100lbs shy of our 1rm

135x10x1
315x5x1
500x5x1
550x4x1 and missed the 5th rep...this whole time the flu meds wore off and i felt like hammered shit. so i didn't go for a 5th set

so NOW we started pullin.. and I love to pull..again..dumb

135x6x1
315x3x1
500x3x1
585x3x1
635x2x1..grip failed when I bounced the bar off the floor like a moron..got a video of it..
655x1x1..because i was pissed off about my grip failing..when i post the video you guys are going to laugh. it's the shittiest pull i've ever seen but for being sick, still using all back, and after all the heavy squat crap i did before it wasn't bad considering.

got home..ran a fever of 102.6 and started puking...


don't train while you're sick.  :-X :-[


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 02, 2008, 06:50:25 AM
You been sick for a while now huh? I've had some funk too but no fever. Gotta rest if you wanna get better.


Nice pulling! Try it super slow, I hear you get more power that way. ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 01:51:12 PM
You been sick for a while now huh? I've had some funk too but no fever. Gotta rest if you wanna get better.


Nice pulling! Try it super slow, I hear you get more power that way. ;)

yeah i worked out today thinking i was feeling better...wrong.. after benching I felt like shit


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 02:09:20 PM
felt okay when I woke up..went to the gym and went for it anyway.

DE upper body

bench 50% of 1RM

barx20x2
135x10x1
205x5x1
added monster minis
205x5x4 fast as possible
205x5x4 paused at the bottom of each rep

felt STRONG today in this...already feeling easier than the first time I worked with it last week!

pin presses at bench weak point

all paused on the pins.. no touch and go
225x6x1
315x4x1
405xmiss
365x3x1
385x1x1

DAMN!

i broke into a cold sweat..i was freezing  but sweating like crazy.. i figured I had already started..so why not finish. I have never been known for my brains for sure.

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1

dumbbell laterals

30lbsx6x1
50lbsx6x3


I will not be doing shit tomorrow. I need to rest.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 02, 2008, 02:21:45 PM
Did you develop your program yourself? Or did you start with another plan and customize it?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 02:46:36 PM
Did you develop your program yourself? Or did you start with another plan and customize it?

i went with that westside template we wanted stickied in hte powerlifting forum..modified it....found out what worked for me..and modded it even more. After about 2 months you should know if it works for you or not and figure out where you made your gains and why. So far it's worked like a charm!  ;D


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 02, 2008, 03:36:08 PM
I see. Still figuring out the absolute best way to incorporate it with Strongman. I am trying this now:

tue - dyn lower
thur - dyn upper
sat - events (either for max reps or weight - 3-4 events)

It allows for more rest and more active recovery. Now if the fvckin weather would allow me to not slip on my ass when doing cardio I would be set.




Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 04:47:56 PM
I see. Still figuring out the absolute best way to incorporate it with Strongman. I am trying this now:

tue - dyn lower
thur - dyn upper
sat - events (either for max reps or weight - 3-4 events)

It allows for more rest and more active recovery. Now if the fvckin weather would allow me to not slip on my ass when doing cardio I would be set.




haha yeah man what's up with that snow? maybe you should put on some warmer shit and do work anyway! SHOW SOME DEDICATION!  ;D


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 02, 2008, 04:49:30 PM
take some Motrin man, that shit makes you feel like a new man when you have the flu gauranteed.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 04:58:15 PM
take some Motrin man, that shit makes you feel like a new man when you have the flu gauranteed.

i'm told zycam works too..i'll give motrin a shot while i'm out


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 02, 2008, 05:02:12 PM
i'm told zycam works too..i'll give motrin a shot while i'm out
take that shit and a half hour later it's like you're not even sick, will reduce your fever to normal and stop the body and joint aches.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 05:15:49 PM
take that shit and a half hour later it's like you're not even sick, will reduce your fever to normal and stop the body and joint aches.

dude that's what sucked.. i hurt all over and tried to squat even when i was feeling wobbly. I think all this heavy liftin  is killin my brain cells. Sitting here typing this I feel cold but i'm sweating balls.. we'll see how i feel in the morning. i've lost 5lbs in a day and a half.  >:(



know what's been buggin me today though? I won the dead lift comp with only 11 reps... we need a new contest.. maybe 405 for the most reps in a minute lol


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 02, 2008, 05:18:50 PM
dude that's what sucked.. i hurt all over and tried to squat even when i was feeling wobbly. I think all this heavy liftin  is killin my brain cells. Sitting here typing this I feel cold but i'm sweating balls.. we'll see how i feel in the morning. i've lost 5lbs in a day and a half.  >:(



know what's been buggin me today though? I won the dead lift comp with only 11 reps... we need a new contest.. maybe 405 for the most reps in a minute lol
i'm telling you man take 600-800mg. of Motrin right now and you'll feel like a brand new man, that's what the shit was made for to reduce fever and reduce pain caused by inflammation of the joints, plus it will reduce the time you're sick, you'll be 100 percent in a day or two at most, shit man 11 reps with 500 is pretty fuccking phenomenal.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 05:20:35 PM
i'm telling you man take 600-800mg. of Motrin right now and you'll feel like a brand new man, that's what the shit was made for to reduce fever and reduce pain caused by inflammation of the joints, plus it will reduce the time you're sick, you'll be 100 percent in a day or two at most, shit man 11 reps with 500 is pretty fuccking phenomenal.


haha i've got a few vids you'll like... a shitty 655 after a full workout and being pissed about my grip going on what was supposed to be a 635 for a set of 3. I watched it today and am waiting for it to be emailed to me..i'ts pretty..out there.




Title: Re: The WICKED truth about my training
Post by: BFP on March 02, 2008, 07:04:36 PM
dude that's what sucked.. i hurt all over and tried to squat even when i was feeling wobbly. I think all this heavy liftin  is killin my brain cells. Sitting here typing this I feel cold but i'm sweating balls.. we'll see how i feel in the morning. i've lost 5lbs in a day and a half.  >:(



know what's been buggin me today though? I won the dead lift comp with only 11 reps... we need a new contest.. maybe 405 for the most reps in a minute lol


Funny you mention it, I thought you had done like 17 or some shit.  Had I known it was only 11, I wouldve tried to grind out 2 more reps LOL  Good job though eiither way!

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 07:05:52 PM

Funny you mention it, I thought you had done like 17 or some shit.  Had I known it was only 11, I wouldve tried to grind out 2 more reps LOL  Good job though eiither way!

Jason

dude get your pm brutha! and we need to talk some business! I think you might be interested in it!

no I KNOW I can do 15 at least..but after a full workout on top of it i'm not pissed...

i am pissed however that 11 won it. I'm like you man..i want to see a fucking show!  ;D


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on March 02, 2008, 07:27:33 PM
Take a bunch of Vitamin C, order some pizza, and watch some bangbros.com  ;) Sometimes getting sick is a good way to get you out of the gym and let those nagging issues we all have heal up. You'll still be a beast when you get back. But damn man, 550 for box squats with the flu, thats just crazy right there.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 02, 2008, 07:28:46 PM
Take a bunch of Vitamin C, order some pizza, and watch some bangbros.com  ;) Sometimes getting sick is a good way to get you out of the gym and let those nagging issues we all have heal up. You'll still be a beast when you get back. But damn man, 550 for box squats with the flu, thats just crazy right there.

HAHA WHAT'S UP BRUTHA! HAHA yeah i think you've given the best flu advice to date!  ;D

i was pissed I didn't have it in me to do 585 for a set... go figure. some people are never happy.  :-\


Title: Re: The WICKED truth about my training
Post by: haider on March 02, 2008, 07:39:27 PM
HAHA WHAT'S UP BRUTHA! HAHA yeah i think you've given the best flu advice to date!  ;D

i was pissed I didn't have it in me to do 585 for a set... go figure. some people are never happy.  :-\
pussy, I could do 585 in my sleep.
































and while dreaming only  :P


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on March 04, 2008, 05:34:22 AM
Hope you're feeling better wicked!   :-*



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 04, 2008, 01:05:30 PM
HA aww look at the ripper lovins...

i skipped my workout yesterday. no reason to make shit even worse...i'm feeling pretty good today. I'm taking 3 motrin every 5 hours and downing them with shots of nyquil and i'm pretty much feeling no  pain at the moment. Whatever was in my lungs has cleared out and now it's in my head. I can handle that though. I'll be taking it easy in hopes of hitting heavy benching tomorrow for sure.

Supposed to be doing 6 sets of doubles with 370...


so why does next weeks heavy day with 6 sets of doubles with 380 seem read so damn heavy when I know tomorrow isn't going to be that brutal.  :-\


yeah dave your motrin advice worked... remember dosing is for 160lb people so i took enough to tranquilize a horse and as soon as it made all the bullshit go away. I got hit with the hunger train. I ate 3lbs of beef yesterday not counting everything else I ate. 2/1.5lb shoulder steak packages later i was still hungry...


I've lost 6lbs since this shit started!  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 06, 2008, 02:38:40 PM
yesterday's bench work...still under the weather..shouldn't have benched and am debating on squatting tomorrow but i'm sure i'll end up doing it anyway.


bench 92% of 1RM

barx20x2
135x10x1
225x6x1
315x3x1
340x3x1
370x2x1
370x2x1
370x2x1 with abit of help on the second rep
370x2x1 same as the last set
370x2x1 starting to get mad...i'm having to have someone barely tap the bar on the way up at my sticking point...
370x2x1 rallied the fucking troops and did the best double of the day...


my head wasn't right and I just wasn't into it. Shitty workout. I'm repeating this workout next week and will do so until i do every set myself. When I get in it and get psyched I doubled it no problem..and I wasn't taking as long between sets. Just way too many fuckups yesterday.

cs rows

2platesx8x1
4platesx8x1
6platesx7x1
6 and a quarter for 3 reps

seated dumbbell presses

60lbsx15x1
80lbsx10x3
100lbsxmiss...i can't kick them up.  >:( >:(

lying barbell extensions brought the bar down to my forehead...

95x10x1
135x10x1
185x6x1

and pretty much left on a sour note and went home and went back to bed...i'm still sick and HATE not being able to work out and am praying it's not costing me being sick this whole week!



speaking of sick..here's some more sick work I did and i shouldn't have...this is the videos from last friday that I said I'd post. The first one is of my 635 double that was supposed to be a triple and my grip slipped...  :-[ >:(

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_ryan635dead.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=ryan635dead.flv)



and due to my ridiculous love of deadlifting and my moronic idea that if my grip decided to fail  on 635 then fuck it..i'll punish myself with 655.  Not smart..but after ALL the box squat work before it and the triples leading up to it I was impressed a little...but here's what I found wrong wiht it..

1. I bent over to the bar again instead of squatting down to it...again damn near a stiff leg'd dead

2. I got off the ground too slow

3. I was an idiot for training when I knew i was sick

4. and the pull was rushed..i wasn't even and when you watch the video..notice how I stop a few inches off the ground. My legs started shaking and I found out why that happens. I WASN'T PUSHING WITH MY LEGS!  >:( >:(  tHE ABSOLUTE moment I felt this is slammed my legs back into the ground hard and that's when it started to come back up...and because I was pissed about my grip.. I decided to hold onto it for a little while. I could've held it for a good 30-45 seconds or even longer.. it felt locked on the whole time.


shitty lift wiht hitching....please ignore the psychotic laughing at the end... I get a little light headed with heavy shit.



(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_655deadliftryan.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=655deadliftryan.flv)


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 06, 2008, 03:01:07 PM
It looks like you got a little bit lower on 635 than with 500. Necessity I suppose.

Are your hamstrings too tight to get into position? Also seem to have the tendency to let your back round a bit. "Superman...buddha belly." I had to go back to training form for a while to work on my DL mechanics and it was definitely worth it.

Looked like fast and easy lifting nevertheless.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 06, 2008, 03:08:39 PM
It looks like you got a little bit lower on 635 than with 500. Necessity I suppose.

Are your hamstrings too tight to get into position? Also seem to have the tendency to let your back round a bit. "Superman...buddha belly." I had to go back to training form for a while to work on my DL mechanics and it was definitely worth it.

Looked like fast and easy lifting nevertheless.

i'm attacking my form on the speed days to get it engrained in.. but it seems when I lift heavy and get amped up I forget it all.  :-\


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 06, 2008, 03:18:37 PM
That happens.

For some reason I found I DL better off a 3-4inch platform. I get a better start that way.

Glad to see you employed a permanent camera bitch! Keep the vids coming.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 06, 2008, 03:24:18 PM
That happens.

For some reason I found I DL better off a 3-4inch platform. I get a better start that way.

Glad to see you employed a permanent camera bitch! Keep the vids coming.

HAHA yeah no shit at least now I can post vids...

that's true on a platform I get RIDICULOUSLY low and get up faster to about midway...but off the floor I just bend over..the second 635 rep look at my legs..straight as a fucking board.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 06, 2008, 03:44:40 PM
Yeah thats the kind of form that will get you injured eventually. Even SLDL's are done with a straight back for a reason. Cock those shoulders back, stick out your chest, and fill your stomach nice and tight. Im sure you are practicing all this on speed day anyway.

Good luck!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 06, 2008, 03:51:31 PM
Yeah thats the kind of form that will get you injured eventually. Even SLDL's are done with a straight back for a reason. Cock those shoulders back, stick out your chest, and fill your stomach nice and tight. Im sure you are practicing all this on speed day anyway.

Good luck!

there is no way to practice a straight back with heavy weight...i don't care how strong your back is.. there is a technique in deadlifting call round back pulling where you tuck in your rib cage, pull in your stomach and bring your head down while arching your back up...

konstantine kostanov is a good example and he pulls in the 900's


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 06, 2008, 04:18:42 PM
that's some big deadlifting right there, good job.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 06, 2008, 04:46:30 PM
Takes all kinds but check this out.

http://www.youtube.com/watch?v=65jovqRDaDs


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 06, 2008, 05:38:26 PM
i'm telling you man take 600-800mg. of Motrin right now and you'll feel like a brand new man, that's what the shit was made for to reduce fever and reduce pain caused by inflammation of the joints, plus it will reduce the time you're sick, you'll be 100 percent in a day or two at most, shit man 11 reps with 500 is pretty fuccking phenomenal.

careful with motrin, that shit tore up my stomach. i go for tylenol, agrees with me better.

and yeah, 11 with 500 is fucking nuts, i can barely get 3 and i consider myself a mildly decent puller. just feel lucky mason didn't enter, since he's done 495x10 stiff-leg standing on a platform.  :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 06, 2008, 05:44:20 PM
careful with motrin, that shit tore up my stomach. i go for tylenol, agrees with me better.

and yeah, 11 with 500 is fucking nuts, i can barely get 3 and i consider myself a mildly decent puller. just feel lucky mason didn't enter, since he's done 495x10 stiff-leg standing on a platform.  :o

didn't notice the last two videos i posted did ya  :P


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 08, 2008, 01:23:25 PM
DE lowerbody

Box squats
  with bands on a 12" box...no joke
started on a parallel box with the barx20x1
added blue bands and monster minis x10x1
135x10x1
225x2x1
315x2x1
switched to a 12" box
405x2x8
The first 4 sets I had  hard time touching due to flexibility issues... the last 4 sets I was able to sit on it. I'm having to learn to roll wiht my hips instead of just bending over at the waist. THe box is so deep that my hams touch my calves. Not only did I move up in weight but I'm now squatting the deepest I can physically with bands and doing it no problem. HOWEVER my knees started to bother me so I wrapped VERY lightly. I just wrapped them around my knees with no tensions..I got 4 wraps and tied them. No problems the rest of the day. There is one concern with how much this is actually helping me though. The I was so deep the blue bands lost tension. I need to choke them too squatting this way.

sumo pulls to help with hip power

135x3x1
315x3x1
500x3x1
605x1x1 thought I could triple it up...apparenlty i suck at sumo.

hammer curls

30lbsx6x1
50lbsx6x1
70lbsx6x1
90lbsx6x1

dumbbell swings

60lbsx6x1
70lbsx6x1
95lbsx3x1 right side and 2 times on the left side...


A BADASS DAY COMING OFF BEING SICK! I FELT LIKE NEW MONEY!


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 08, 2008, 01:58:56 PM
sumo's tricky depending on where your strength is. if you're weak off the floor sumo is AWFUL for you. but hey, 605x1 ain't weak by any stretch, man. that's a hell of a sumo pull for someone who doesn't do it often.  :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 09, 2008, 05:35:15 PM
sumo's tricky depending on where your strength is. if you're weak off the floor sumo is AWFUL for you. but hey, 605x1 ain't weak by any stretch, man. that's a hell of a sumo pull for someone who doesn't do it often.  :o


yeha man sumo just kills me because it's all hips. I wanted to triple it but it ended up being a week ass day because of it but i'm not pulling for the m ost part any next week so here's hoping things go well. I've pulled hard two weeks in a row. Time to attack other things.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 09, 2008, 05:37:18 PM
DE upper body

50% of 1RM bench


barx20x2
135x10x1
205x5x1
added choked monster minis
205x5x8

incline press

135x6x1
225x6x1
315x2x2...two sets of doubles with 315  on incline I'm happy!

dumbbell rows

125'sx30x3

dumbbell laterals

45's x6x1 and gym closed..not a bad day!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 10, 2008, 01:43:25 PM
ANOTHER BADASS DAY! ME LOWERBODY!


front squats on a parallel box

135x8x1
225x2x1
315x2x1
405x2x1
455x1x1 50lb PR!!!!
495xmiss with a bad walkout..
495xmiss with the bar slipping out on the way up from the bottom!

videoage of the 455 front squat! After I got up off the box it flew up! We still can't find our regular box we think the staff tossed it out so we've improvised with the step-up boxes from the dance studio. To give you an idea, we've been doing our dynamic squats two stacks lower than that it's SICK! THe best thing about this box is it's almost like box squatting on foam because when you sit you sink down a good inch or two.

good mornings

135x8x1
315x6x1
405x6x1
495x6x1

suitcase pickups

135x6x1
225x6x1
275x1x1 right side and missed on the left... I was going to do singles up to whatever after 275 but my grip wasn't having it today.

concentration curls

30x6x1
50x6x2
60x6x1


front squat video! Sorry it was on a cellphone we didn't have the camera today.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0310081248-00.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0310081248-00.flv)


Title: Re: The WICKED truth about my training
Post by: tonymctones on March 10, 2008, 08:52:00 PM
ANOTHER BADASS DAY! ME LOWERBODY!


front squats on a parallel box

135x8x1
225x2x1
315x2x1
405x2x1
455x1x1 50lb PR!!!!
495xmiss with a bad walkout..
495xmiss with the bar slipping out on the way up from the bottom!

videoage of the 455 front squat! After I got up off the box it flew up! We still can't find our regular box we think the staff tossed it out so we've improvised with the step-up boxes from the dance studio. To give you an idea, we've been doing our dynamic squats two stacks lower than that it's SICK! THe best thing about this box is it's almost like box squatting on foam because when you sit you sink down a good inch or two.

good mornings

135x8x1
315x6x1
405x6x1
495x6x1

suitcase pickups

135x6x1
225x6x1
275x1x1 right side and missed on the left... I was going to do singles up to whatever after 275 but my grip wasn't having it today.

concentration curls

30x6x1
50x6x2
60x6x1


front squat video! Sorry it was on a cellphone we didn't have the camera today.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0310081248-00.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0310081248-00.flv)
Fukin A wicked your one strong dude I dont think i could get 495 on regular squats, how much do you weigh?


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 10, 2008, 10:04:35 PM
dude, you're a fucking maniac. 455 front squat?? good lord. i wish this forum had the "devil fingers headbang" smiley, because i'd be giving you about six of those right now.


Title: Re: The WICKED truth about my training
Post by: davie on March 11, 2008, 02:59:36 AM
That was freaking awesome bro!!

Can i ask why u didnt like the normal westside template??

Great front squat, what ws it wen u started out??

davie


Title: Re: The WICKED truth about my training
Post by: greg2112 on March 11, 2008, 05:28:30 AM
Good Lifting man!!!!!  nice dead's

Do you see yourself going back to a bodypart split in the future?  Or you stick w/ this powerbuilding scheme?  I am going back to this scheme like yours soon, I am stuck in a rut w/ bodypart training, going to focus on movements.  shot for some size and thickness w/ this training


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on March 11, 2008, 08:35:13 AM
Good Lord wicked, you're a stud.

How the hell do you even balance 455 on your front delts?!   :o



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 11, 2008, 12:24:42 PM
That was freaking awesome bro!!

Can i ask why u didnt like the normal westside template??

Great front squat, what ws it wen u started out??

davie

the regular westside template is one that I just modified down one or two exercises..it's just too much work for someone that isn't using a shitload of juice and even then if you're not a veteran lifter it's hard as hell to recover fast enough to do any sort of work so I'm going with what's been working. I added 50lbs in however many weeks to my front squat doing it the way i have been and it seems to be the routine every time i come around to the same exercise every 6-8 weeks. I've only been front squatting for 2 months I think? I'm not sure how long i've been doing them but I just started to help my squat out. I know last time I had a hard effort with 405 and now I know I can do sets of doubles with it and I WILL be doing that next monday after max effort good mornings.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 11, 2008, 12:26:17 PM
Good Lord wicked, you're a stud.

How the hell do you even balance 455 on your front delts?!   :o



very carefully since I have non existant front delts! You basically keep your chest up to it runs into your neck HAHAHA!  The last half of that lift is where the bar was in the crook of my delt and bicep since it started to slip.

500 is my goal..i'll have it in a few months time!


Thanks for hte props guys I didn't know it was that cool of a lift..just that i thought you guys dug videos LOL!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 11, 2008, 12:27:23 PM
dude, you're a fucking maniac. 455 front squat?? good lord. i wish this forum had the "devil fingers headbang" smiley, because i'd be giving you about six of those right now.

dude you've seriously got to do more of these my god  my leg strength is blowing up! They hurt like hell at first but after you get used to them they're fun as hell! Do them on a box man it makes it that much harder!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 11, 2008, 02:59:56 PM
dude you've seriously got to do more of these my god  my leg strength is blowing up! They hurt like hell at first but after you get used to them they're fun as hell! Do them on a box man it makes it that much harder!
honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 11, 2008, 04:36:35 PM
honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.

we checked it..it would be called a good squat. One of the older trainers at this LA used to be a USAPL judge. But if it looks high then I'll have it rechecked.

the hardest part is keeping the bar from slipping...i'd have had 500 if the fucking bar didn't move all over the place.. the first attempt I got halfway down to the box and it moved..the second attempt i sat down and started up and leaned forward too much and there it went.  >:(

I'm LOVING front squats..and to only have been doing them a few months I don't think my STRENGTH is climbing..it's just getting used to the lift.


SIGNED UP FOR THE RONNIE COLEMAN CLASSIC MSA RAW PUSH PULL MEET! WOO!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 11, 2008, 04:37:12 PM
honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.

how do you hold the bar on front squats? like an olympic lifter or like ronnie does in his video of him doing 600?


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 12, 2008, 06:39:48 AM
how do you hold the bar on front squats? like an olympic lifter or like ronnie does in his video of him doing 600?
yeah when i do them which isn't that often i do the arms crossed version and make a point to LOOK UPWARDS the whole time otherwise that bar rolls forward on me.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 14, 2008, 05:46:31 AM
yeah that's how i do it too...i'm not flexible enough to make that happen traditionally...


wednesday's ME upper body

bench press 92% of 1RM (405)

barx20x2
135x10x1
225x6x1
315x3x1
340x2x1
370x2x6 and I PRESSED STRONG!!!! I was able to not only do the listed amount of weight but was ablet o do it faster and faster every set. My last set was my strongest set! I could've made a triple but have to tell myself to hold back. Next week it's pressing with 380 and I'm not worried at all.

standing push presses with lockout

135x4x1
225x4x1
225x4x1

lying barbell extensions

barx10x1
95x10x1
135x10x1
185x8x1 with it being more of a jm press...dammit


lat pulldowns just because I haven't done these in awhile...

200x10x1
250x10x1
295x6x1
310x6x1


and that was it..what I felt was funny was that the guy I'm training hit 430lbs on the bench for for 6 sets of doubles but couldn't lockout 225 on the standing shoulder press.  :-\ we'll work on that..


Today I'm doing box squats and DAMN I'm ready!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 14, 2008, 02:13:57 PM
DE lower body

box squats


barx10x1
bar plus choked monster minis and chocke blue bands to not lose tension at the bottom...holy shit I don't know how much it added but it was ALOT!   x10x1
135x6x1
225x2x1
315x2x4
335x2x4

i think 315 should be the working weight with THIS kinda band tension and I LIKE IT!

speed pulls

135x6x1
315x3x1
500x3x1
585x3x1
635x3x1 FUCK YES! NOT ONLY DID I GO HEAVIER ON SQUATS WITH TOTAL WEIGHT BUT I TRIPLED 635!!!! I got the last rep up to my knees and it took forever to lock it it but i wasn't letting it go for anything unlike last time!


barbell shrugs with 3 second holds

315x10x1
500x10x2

another good day..that's 4 in a row!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 16, 2008, 12:55:17 PM
DE upper body..

50% of 1RM


barx20x2
135x10x1
205x5x1
added choked monster minis
205x5x8

pin presses


225x4x1
315x4x1
365x2x1
405x1x2  NEW PR!!! 40lb increase in two weeks! Smoked 405 for 2 singles when I struggled 365 and bombed 405.

CS rows

2platesx8x1
4platesx4x1
6platesx4x1
7platesx2x1 NEW PR!!
6platesx4x1

dumbbell side laterals

30lbsx6x1
40lbsx6x1
55lbsx6x2 NEW PR!!!

WHAT A BADASS DAY!!!


Title: Re: The WICKED truth about my training
Post by: BFP on March 16, 2008, 03:31:12 PM
how bg is the ROM on your pin presses?  I think you should be alot higher, unless your ROM is hugemungous.

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 16, 2008, 06:42:06 PM
how bg is the ROM on your pin presses?  I think you should be alot higher, unless your ROM is hugemungous.

Jason

it's right at the start of my sticking point...1/3 of the way down.


Title: Re: The WICKED truth about my training
Post by: BFP on March 16, 2008, 07:32:29 PM
it's right at the start of my sticking point...1/3 of the way down.

So its like 4-5 inche max?

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 17, 2008, 05:45:23 AM
So its like 4-5 inche max?

Jason

no the bar is coming down about 10-12"   I've got long ass arms so the bar comes down to just BELOW my sticking point and I'm working on getting stronger THROUGH that point so when I start handling heavy weight I'm not blowing it up off my chest, having to struggle through a few inches of movement and blow out my lockout.  LOCKOUT is strong...off my chest is strong..but there's a small spot about 1/3 of the way up in the "transition" that's holding me back and I'm trying to build that up. If I did it in the range you said I'd be easily doing mid 400's. I'm not really trying to fix a lockout problem but strengthing a section of my press to match the rest of it.

And I have long ass arms..my ROM is pretty extensive...I need to work on my arch and KEEPING it during the press and not collapsing.


Title: Re: The WICKED truth about my training
Post by: greg2112 on March 17, 2008, 09:42:22 AM
How long you going to stick w/ this training?  You think you will ever go back to a bodypart split like your old journal?

Nice numbers on the pull!!  635 for 3 :o


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 17, 2008, 06:34:38 PM
you're a son of a whore, you know that?

however, i'm adopting a LOT of your training principles for squat/pull. you've got one of the most useful protocols i've run into.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 18, 2008, 04:19:04 PM
you're a son of a whore, you know that?

however, i'm adopting a LOT of your training principles for squat/pull. you've got one of the most useful protocols i've run into.

useful....and practical HAHA hey whatever I'm doing is not only producing gains for me but everyone i've got on it.. so it's become pretty fucking popular lately for sure!

and yes..my mom does put out...or i wouldn't be here! HAHA

Greg bro I don't think so. I'm in love with powerlifting and LOVE lifting heavy shit..but I know I'll never see a bodybuilding stage nor do I have the desire to do it. I do however love putting on a shwo on the platform even if it's raw and weak in comparison to others. I LOVE rest/pause for bodybuilding..but for powerlifting is in my blood. Man I hope I can yank 7 come april 19th at the coleman classic!


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 18, 2008, 04:24:33 PM
700??? Up the dose. ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 18, 2008, 04:29:33 PM
ME lowerbody from yesterday...

Good mornings to parallel squat stance


barx20x1
135x10x1
315x6x1
405x6x1
500x1x1
545x1x1
605x1x1 NEW PR!! Smoked it too but I  knew if I went heavier it would become a half squat..so cut it there. Last time we did GMs it was to 2" above parallel..this time it was TO paralle and two people called me up so I  hope it was solid. I apparenlty take forever staying tight getting to the bottom but the weight blows up once I'm there.  I'll take it as a job well done..but was pisses me off the most was after it was over..i didn't feel like I did any work.


Front squats

on a 12" box... deepest I've gone yet.. with no wraps and no belt

135x6x1
225x6x1
315x6x1
365xmiss...slipped off...
315x4x1 to finish and my quads actually are sore today..go figure.

cable pull throughs (for hip power)

whole stackx8x4

seated hammer curls

30x6x1
50x6x1
70x6x1
100x4x1 and sloppy..but how can you not be with this kinda weight.



tomorrow I work with 380 on the bench... WELCOME TO THE PAIN!!!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 18, 2008, 04:31:22 PM
700??? Up the dose. ;)

hahaHA yeah no joke.. i was told on the phone the other day by a buddy what somes guys shoot before a meet... I DIDN'T KNOW YOU COULD PIN IN THAT MANY PLACES!  :o



AND.. not only did he put up 760 on the bench..but told me of a guy who pulled 784 in a suit in the 200's and we all know a suit doesn't give you much of anything!

How you liking your maximus weight gainer? I'm LOVING this nitrean protein MAN it tastes good and mixes better than optimum!


Title: Re: The WICKED truth about my training
Post by: BFP on March 18, 2008, 05:14:04 PM
hahaHA yeah no joke.. i was told on the phone the other day by a buddy what somes guys shoot before a meet... I DIDN'T KNOW YOU COULD PIN IN THAT MANY PLACES!  :o



AND.. not only did he put up 760 on the bench..but told me of a guy who pulled 784 in a suit in the 200's and we all know a suit doesn't give you much of anything!

How you liking your maximus weight gainer? I'm LOVING this nitrean protein MAN it tastes good and mixes better than optimum!

Lots of guys will shoot in the lats, rear delts,  all 3 heads of the tricep, TRAPS (holy fuck) etc.  If you get a chance you should check out AtLarges Results.  It tastes awesome, and mixes well, even with the creatine in it.  You should definitely give it a shot!

Jason


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 18, 2008, 05:18:37 PM
The MAXIMUS is teh shit!!! It is like brownie batter and tastes just as good.


I will have to give some other At Large products a try for sure.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 18, 2008, 06:49:10 PM
Lots of guys will shoot in the lats, rear delts,  all 3 heads of the tricep, TRAPS (holy fuck) etc.  If you get a chance you should check out AtLarges Results.  It tastes awesome, and mixes well, even with the creatine in it.  You should definitely give it a shot!

Jason

i've heard of chest and, believe it or not, forearms. when you get guys who use those retarded doses, their options are either find more places to shoot or get some lovely looking knots. a buddy of mine has "corners" on his shoulders. no synthol in him, he just uses the same spots so many times he's got a fuckton of scar tissue.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 18, 2008, 07:20:46 PM
Lots of guys will shoot in the lats, rear delts,  all 3 heads of the tricep, TRAPS (holy fuck) etc.  If you get a chance you should check out AtLarges Results.  It tastes awesome, and mixes well, even with the creatine in it.  You should definitely give it a shot!

Jason

been taking it for a week and love it man! I agree with you...results is some GREAT stuff! And tastes good too! That's the main thing for me. IF it doesn't taste good no one is going to want to take it...and everything I've tried that AtLarge makes tastes awesome.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 19, 2008, 05:27:12 PM
ME upper body

94% of 1RM bench


barx20x2
135x10x1
225x6x1
315x3x1
345x2x1
I love it when I put on my convict pro wrist wraps from APT... 345 felt uneasy..but I'll be damned when I put them on and that stabilize my wrist 380 felt light as hell! LOVE THESE THINGS!
380x2x1
380x2x1
380x2x1
380x2x1
380x2x1
380x1x1...Just didn't have it in me and had to have help finishing the last rep. I was PISSED because I'd been rolling along with it no problem but the reps have been slow all day. Not near as explosive as they need to be. The first rep got crooked and had to adjust and it cost me the second one. That and the guys I work with said the last set I just wasn't fired up and acting myself. I didn't get into it and it cost me. So I got mad and refused to end the pressing on a miss...
385x2x1 (96% of 1RM)  THE best and FASTEST set of the day...

You won't like me when I'm angry!  ;D Today felt like an accomplishment because I came in nervous about hte 10lb jump even though I smoked 370 last week. I always tell myself that if I'm not at least a little nervous I'm not using enough weight.  I got my head together..got into it and pulled it out and DAMN I was tired when I was done!

bent over barbell rows with double overhand grip

135x10x1
315x10x1
405x10x1
425x6x1

felt it better in my back but was different for sure..

seated front raises (didn't feel like push pressing after the benching)

50lbsx6x1
60lbsx6x1
70lbsx6x1
80lbsx4x1

banded dumbbell jm presses w monster minis...

80x10x3


Title: Re: The WICKED truth about my training
Post by: davie on March 21, 2008, 05:20:41 AM
Awesome bro, hows the size gains comeing??

Ur legs especially must be growing like weeds?!

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 21, 2008, 03:59:24 PM
Awesome bro, hows the size gains comeing??

Ur legs especially must be growing like weeds?!

davie

I've actually lost weight. The two weeks I was sick brought me down under 260 so I'm struggling to get back up there like before. I still look good but i look obviously smaller. IT SUCKS!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 21, 2008, 04:02:53 PM
DE lower body

box squats on a 14" box


barx10x1
bar +  choked blue and choked monster mini bands x10x1
135x6x1
225x2x1
315x2x8

I don't know how more the choking of the blue bands has added but if I did the math right it's over 6 at the top for sure.

speed pulls

135x10x1
315x3x1
405x1x1
500x1x1
585x1x1 too slow... went back down to 500
500x1x6

okay iv'e worked on getting down low..and the TWO pulls I did sitting down on my haunches were so slow off the bottom it was sickening. When I pulled my  usual style 500 flew up as easily as 315 did from the people i train with and what they told me


dumbbell shrugs

125'sx100x2

ran outta time..not enough for pull throughs today..


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 21, 2008, 04:07:02 PM
haha, i really look forward to the day when 585 is even a POTENTIAL speed pull. isn't that kind of a high percentage, though?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 21, 2008, 04:21:08 PM
haha, i really look forward to the day when 585 is even a POTENTIAL speed pull. isn't that kind of a high percentage, though?

well the goal is to work with a weight you can  move FAST with relative ease. Fast again..is realitive. I make 315 nad 405 look like a piece of paper..not bragging it's just the truth. If I'm pulling singles and trying to rip'em up.. 500 is the same way. I wanted to see 585 because I wanted to work with weight 100lbs under my max for singles for SPEED but it was one of the reps I sat down deep with it to give it a try and ended up being one grueling pull.

you saw the first rep on my deadlift challenge video..would you call that fast?


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 21, 2008, 05:42:00 PM
it's hard for me to say. i tend to completely misunderstand things like speed work. i had always figured you want "instant" pulls on speed, so i'd be using around 60% of my max or somewhere in that area. your 500 looked seriously quick, but slower than i'd use for a speed set.

on the other hand, your speed sets are my maxes, so maybe i should re-evaluate how i've been doing things, haha.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 21, 2008, 05:44:39 PM
it's hard for me to say. i tend to completely misunderstand things like speed work. i had always figured you want "instant" pulls on speed, so i'd be using around 60% of my max or somewhere in that area. your 500 looked seriously quick, but slower than i'd use for a speed set.

on the other hand, your speed sets are my maxes, so maybe i should re-evaluate how i've been doing things, haha.

it's a preference..some people do suggestion very low weight but if it's so fucking light you don't get any work out of it what's hte point?


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 21, 2008, 05:46:51 PM
it's a preference..some people do suggestion very low weight but if it's so fucking light you don't get any work out of it what's hte point?

the way i'd been taught was to cinch your belt up and don't undo it until you're done with all 8 sets. so basically you'd hit a double, then walk away and shake out your legs and get right back over there.

i'm not sure now, though. i might start doing that after my good mornings on pull days.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 21, 2008, 05:48:47 PM
the way i'd been taught was to cinch your belt up and don't undo it until you're done with all 8 sets. so basically you'd hit a double, then walk away and shake out your legs and get right back over there.

i'm not sure now, though. i might start doing that after my good mornings on pull days.

i would never do a good morning/pull combo..it's always a squat with a deadlift helper or vice versa...that could lead to over training and missed attempts which leads to more mind fucks  ;D

I'd do it without a belt too..the less you use a belt the stronger your core gets. That's why I'm staying away from it just like my knee wraps until I MUST use it.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 21, 2008, 06:07:58 PM
I have ditched the belt as of late and feel much better through the day. Im using a modified 5x5 program right now because I feel that with winter and injury, I have lost a step or two and need to get back to basics. I mean 5 reps with 500 is sad when I think about it. I used to hit 465 for 3 sets of 6-8 when I was a 220lb BBer. Westside training was great for my upper body but as far as raising my low body numbers, it was crap. I achieved a large box squat and my full squat went down. Even my GM went down and thats a staple in their training.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 24, 2008, 05:47:48 AM
DE upper body

50% 1RM BENCH


barx20x2
135x10x1
205x5x1
added choked monster minis
205x5x8


pin presses

225x6x1
315x6x1
365x2x1
405x1
425xmiss..I relaxed at the bottom when it tapped the pins... if I would've stayed tight I would've had it. It didn't feel much heavier than 405 at all.

CS rows

2platesx8x1
4platesx8x1
6platesx4x2
6plates and a quarterx3x2
7platesx hell no...after all that work there was no way


dumbbell laterals

30lbsx10x1
55lbsx6x3
60lbsx4x2


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 24, 2008, 08:19:57 AM
are you doing the pin presses at chest height or a few inches off your chest?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 24, 2008, 01:53:19 PM
are you doing the pin presses at chest height or a few inches off your chest?

just below my sticking point which is about 1/3rd of the way from lockout...trying to fix my weaker points. Looking at the video I took is about when my elbows are at 90* to the floor..


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 24, 2008, 01:59:40 PM
ME lowerbody

rack pulls (weight was 6in off the floor just below my sticking point in my video)

135x10x1
225x10x1
405x3x1
500x1x1
585x1x1
675x1x1
725x1x1 new pr!!! last time I did this I struggled in the mid 600's and now feel more confident pulling 700 in the meet coming up!
765xmiss...couldn't get it going..bombed it.

front squats on a 12" box

135x6x1
225x6x1
315x10x1 NEW PR!..got the red ass over my buddy saying I wasn't going to get 6 reps again in a row like last week. Fixed that problem didn't I!

pull throughs

wholestackx10x3

barbell curls

95x6x1
135x6x1
185x1x1

hammer curls

80lbsx6x3


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 24, 2008, 02:52:38 PM
just below my sticking point which is about 1/3rd of the way from lockout...trying to fix my weaker points. Looking at the video I took is about when my elbows are at 90* to the floor..
those fuckkers are hard i've done 'em before, i used to get so sore the day after those it felt like the muscle was tearing all day long.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 24, 2008, 07:27:43 PM
425xmiss..I relaxed at the bottom when it tapped the pins... if I would've stayed tight I would've had it. It didn't feel much heavier than 405 at all.

you should actually START on the pins, my man. it's not a board press done in the rack, it's working through your sticking point by making you push at it with zero momentum. watch the metal militia training videos.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 24, 2008, 08:02:38 PM
you should actually START on the pins, my man. it's not a board press done in the rack, it's working through your sticking point by making you push at it with zero momentum. watch the metal militia training videos.

Haha, true bro! I didnt even notice that at first. Rack presses were what I depended on when powerlifting. When I could get a weight off the pins, it flew up when I actually maxed.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 25, 2008, 10:23:28 AM
Haha, true bro! I didnt even notice that at first. Rack presses were what I depended on when powerlifting. When I could get a weight off the pins, it flew up when I actually maxed.

man, i could never do 'em. i apparently lower the bar unevenly, so i'd clank the left side first and throw the whole thing off-balance for the next rep. :P


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 25, 2008, 12:18:18 PM
man, i could never do 'em. i apparently lower the bar unevenly, so i'd clank the left side first and throw the whole thing off-balance for the next rep. :P

Oh, okay. I let it rest completely and then do a rep. No clank n go for me. It will teach you to lift evenly also.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 25, 2008, 12:22:55 PM
Oh, okay. I let it rest completely and then do a rep. No clank n go for me. It will teach you to lift evenly also.

no, i did them "deload and go" too, but what i mean is i'd accidentally clank on the left side (or the right, i forget) and then the bar would "shift" either toward my head or toward my legs and leave it all in the wrong position for another rep. totally threw me off. thus, i went with boards when i had someone to help me with it.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 12:27:44 PM
well i don't tap much of anything..it's usually a thousand count pause on the pins when i touch them so it's like a box squat for my bench press and the weight transfers out and I have to start it over..if you go really fast or your normally speed and try to bounch..that clanking shit you guys are talking about happens and throws me ALL over the place.

i go...

lift
down
touch
one thousand one (while staying tight)
press
rack



in doing it this way it's taught me to lower the bar evenly during my press and it's worked great for two of my clients as well....but when i started the fucking right side would eat the bar a moment before and i would spend another few seconds correcting before the pressing.


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 25, 2008, 12:27:57 PM
no, i did them "deload and go" too, but what i mean is i'd accidentally clank on the left side (or the right, i forget) and then the bar would "shift" either toward my head or toward my legs and leave it all in the wrong position for another rep. totally threw me off. thus, i went with boards when i had someone to help me with it.

Word.


Title: Re: The WICKED truth about my training
Post by: davie on March 25, 2008, 12:29:57 PM
You a trainer wicked??

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 12:30:30 PM
You a trainer wicked??

davie

more of a consultant lol


Title: Re: The WICKED truth about my training
Post by: davie on March 25, 2008, 12:34:59 PM
more of a consultant lol

haha fair enough bro....whats ur qualification??

Iv going through PT testing at the moment.

By the way, i might stay with DC a while longer. Im actually now up 30lbs in the last 14 months (booya), hit 210 as of last monday (after a friends 21st bday bash on sat night that left ny hungover on sunday lol)

Had been my target of 15 stone/210 by the end of august/september, so im like 4 months ahead of schedule, so i might go for 16 stone/224 by summer send. Tho i put on 10lbs in my last 6 1/2 week blast, so if i can repeat this again il need to seriously re-evaluate my targets lol.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 12:51:56 PM
haha fair enough bro....whats ur qualification??

Iv going through PT testing at the moment.

By the way, i might stay with DC a while longer. Im actually now up 30lbs in the last 14 months (booya), hit 210 as of last monday (after a friends 21st bday bash on sat night that left ny hungover on sunday lol)

Had been my target of 15 stone/210 by the end of august/september, so im like 4 months ahead of schedule, so i might go for 16 stone/224 by summer send. Tho i put on 10lbs in my last 6 1/2 week blast, so if i can repeat this again il need to seriously re-evaluate my targets lol.

davie

i don't have a cert..which is why i'm a consultant..but people who work with me always love it so i'm getting a pretty solid client base and my company is LLC so it's pretty straight forward.

damn man! I wouldn't change a thing if you're making those kinda gains that's SICK!  :o


Title: Re: The WICKED truth about my training
Post by: davie on March 25, 2008, 12:59:45 PM
i don't have a cert..which is why i'm a consultant..but people who work with me always love it so i'm getting a pretty solid client base and my company is LLC so it's pretty straight forward.

damn man! I wouldn't change a thing if you're making those kinda gains that's SICK!  :o

Cheers bro, i mean u could see were i was coming from, i was curious about taking what iv learnt about nutrition and intensity and applying it to powerlifitng.....But as u sed im super happy with it so im gonna keep tryint o beat the logg book and get super strong with this. Might start a logg myself??

Oh so u dont actually have any personal training qualifications? Just what uv learnt thru training urself? And wen u say u giv people consultation, do u mean ur giving them routines, to do themselves, but not actually being there with them to take them throught he sessions lie a trainer would?

Might have to PM u about this as might like to stear more towards that myself.

like i said im a trainer in trianing, and actually have couple clients myself at the mo.

Your loggs looking awesome u freak, keep it up.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 01:13:16 PM
Cheers bro, i mean u could see were i was coming from, i was curious about taking what iv learnt about nutrition and intensity and applying it to powerlifitng.....But as u sed im super happy with it so im gonna keep tryint o beat the logg book and get super strong with this. Might start a logg myself??

Oh so u dont actually have any personal training qualifications? Just what uv learnt thru training urself? And wen u say u giv people consultation, do u mean ur giving them routines, to do themselves, but not actually being there with them to take them throught he sessions lie a trainer would?

Might have to PM u about this as might like to stear more towards that myself.

like i said im a trainer in trianing, and actually have couple clients myself at the mo.

Your loggs looking awesome u freak, keep it up.

davie

dude starting a log here is good shit.. it's not the same as having one on your own. Here people can critique and work with you daily and help you make changes you may or may not know you need to make and also opens the floor for discussions on said topics...

i msut've done something lately to give me alot of cred in this joint because people are pm'n me all over about everything LMAO! not that i mind it..i just think it's funny. Takes alot to earn your place on getbig I guess.


yeah no reason to change what's working for you because from what you've told me your progress is badass for sure! The reason I went to powerlifting is because I wanted something different. I don't care about looking good..with me that just happens anyway LMAO! I like being big, I like being strong, and I want to compete in a venue I feel I'm made to do and I get more joy out of powerlifting that I EVER did bodybuilding. Just depends on what you want to do out of it..i l ike it so much infact i'm trying to make money in the industry...and hopefully before the year is out get westside certified..if that doesn't hold any credit i don't know what will LOL

when i give people consults...i sit them down, talk to them about their goals in short and long term, how motivated they are, see how badly they want it, and their training backgrounds and go from there with finding a routine they both enjoy and fits in their schedule while offering to critique their workouts, routines, and dieting without actually training them. So far i've had great results!

I've got three fitness girls
one female powerlifter
three guys i'm working with
and a small group of highschool kids

and the trend has seen me put on 50lbs or better in most lower body lifts and 15-30lbs in the bench when working with me for only 6 weeks and many times just a month. The more people you make happy the more they talk..plus being a big dude gets you alot of clients just from people talking to you.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 06:49:01 PM
latest shot..this is me at 262lbs

(http://a636.ac-images.myspacecdn.com/images01/102/l_0f5fc8f6d77d99b7adc96d56d3cd1fab.jpg)


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 25, 2008, 06:50:07 PM
lookin' solid as shit for 262, dude.

you said we're the same age (or close). how old are you exactly?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 25, 2008, 06:52:58 PM
lookin' solid as shit for 262, dude.

you said we're the same age (or close). how old are you exactly?

24..aren't you in your early twenties?

and no i don't shave my shit..i like the "rugged" look lmfao  ;D


Title: Re: The WICKED truth about my training
Post by: davie on March 26, 2008, 01:17:30 AM
You look fat and soft........hahahahahaha haha only messing bro, looking solid definately.!!

yeh im gonna stick with it, its getting me strong to so im happy.

Iv been wanting to do something similar bro (cinsult wise), so im gonna PM u about it, would like to learna  bit more?!

Haha i think u start getting props wen u lift mad weights....in actualy fact i bet the PM's started flooding in right about the time u posted the pics of u one arm deadlifting sa crazy amount of weight,im right amnt i lol.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 26, 2008, 02:27:18 PM
dude i'm a big ass softie LOL I know where i'm at in the food chain..at the top because i've eaten everything within reach to weigh what i do!  ;D  I know i'd feel comfy at  245 or so cut down but that's just so...small!

ME UPPERBODY!

bench press
barx20x2
135x10x1
225x8x1
315x3x1
340x2x1
370x1x1
405x1x1
420x1x1 NEW PR!!! added 15lbs on it in 4 weeks worth of work and a retest on the 5th again!!!  When I racked it I jumped off the bench..threw my wrist wraps in the air and screamed my ass off! HAHA! DAMN it felt good!  I was going WAY too slow and my setup was bad.. i started to stall and my partner went to touch the bar and something about that just pisses me the hell off.. makes me feel like someone is trying to steal away my effort! The moment I saw his fingers touch it I blew it the hell up!  >:(  The fact he touched the bar period at all during my press made me back down to do one more push..
410x1x1 smoke show...

standing push presses (no lockout)

barx20x1
135x8x1
225x8x1
260x6x1

dumbbell rows (this is why I love metroflex!)

100x6x1
140x6x1
180x6x1
200x6x1
225x6x1
250x4x1

barbell extensions

95x10x1
135x10x1
185x8x1

and rotator rehab/prehab


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 26, 2008, 03:44:47 PM
I wish I had DB's over 125 at my gym. If I want to go higher I set the bar up for T bar rows and just grab the bar end  with one hand and ROW! Great for the grip.


Title: Re: The WICKED truth about my training
Post by: tonymctones on March 26, 2008, 09:48:03 PM
dude 250's thats insane, I didnt know you lived in Texas if your ever down the houston way hit me up if you need a training partner. Youd make me look like a little bitch for sure but i bet it would be a good workout.(for me at least)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 27, 2008, 03:56:53 PM
dude 250's thats insane, I didnt know you lived in Texas if your ever down the houston way hit me up if you need a training partner. Youd make me look like a little bitch for sure but i bet it would be a good workout.(for me at least)

dude you haven't lived til you've strapped into some 250's HAHA!

i  go to houston every once in awhile..might be something to figure out to do! BUT again alot of people around her on getbig have wanted to workout and never show up so it's alot of back and forth LOL!


LIFT MAN YOU'VE GOT TO FIND YOURSELF A SECOND GYM FOR "SPECIAL INTERESTS" lol


Title: Re: The WICKED truth about my training
Post by: The Squadfather on March 27, 2008, 04:44:12 PM
i've seen those 250's on Ronnie's video, they look crazy, i think he shrugged them in his last video, huge one piece db's.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on March 27, 2008, 05:17:34 PM
i've seen those 250's on Ronnie's video, they look crazy, i think he shrugged them in his last video, huge one piece db's.

yeah, at that size they have to be custom made because doing the "plate loaded handle" is just unfeasible. so they're solid piece bastards. i think there's one gym that has a pair of 300s made with plates (someone on mayhem years ago mentioned it) but they're just for show.

i hear ronnie has taken them for a few shakey reps on the bench before. frankly i don't give a shit if they weren't great reps, i press with dumbbells quite literally half that size.


Title: Re: The WICKED truth about my training
Post by: tonymctones on March 27, 2008, 05:26:06 PM
dude you haven't lived til you've strapped into some 250's HAHA!

i  go to houston every once in awhile..might be something to figure out to do! BUT again alot of people around her on getbig have wanted to workout and never show up so it's alot of back and forth LOL!


LIFT MAN YOU'VE GOT TO FIND YOURSELF A SECOND GYM FOR "SPECIAL INTERESTS" lol
LOL what are your special interests?
I work out at 24hour the biggest DB ive seen at one are 150's the only hardcore gym that i knew of in Houston is now a prissy gym in mid town. (i doubt they would have had 250's in their prime anyway though)

LOL anytime man, i wouldnt bitch out, your probably make me puke or pass out but thats ok.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 29, 2008, 05:39:41 PM
DE lower body..

box squats on a parallel box..


135x10x1
315x5x1
405x5x1
500x3x1
added belt and wraps..
600xbombed...hips came up before the rest of me
585x2x1
585x2x1
585x2x1
500x2..wanted to finish with 6 reps but lost it on the second one... working with 585 today smoked my back.

I came to a realization today. Working with bands is great..but they're killing my stabilization when I use free weights AND even though they're heavier than normal at the top it's not helping me handling heavy weight at the bottom. I  KNOW i've lost some squatting power and am now going to start working with 585 for doubles to get used to handling heavier squats again.  I felt it was an overall bad day but learned alot from it for sure. I know downing all this AtLarge goodness too is helping me stay prep'd for this kind of hard work and i'm loving ETS and RESULTS right now...normally i'd be brutalized after bombing squats the next day but I feel brand new this morning!

good mornings

135x6x1
315x6x3

pull thru's

wholestackx8x4


Title: Re: The WICKED truth about my training
Post by: Stubborn on March 29, 2008, 11:59:58 PM
Hey bro, you and me both on that one. Bands are to beused only every other week or even further apart IMO.

Box squats werent doing me any favors either. I have to use them the same frequency as bands.

I have been squatting normal lately and I feel much better than all that crap. I will use the variations, but just as that...variations.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 30, 2008, 02:45:55 PM
Hey bro, you and me both on that one. Bands are to beused only every other week or even further apart IMO.

Box squats werent doing me any favors either. I have to use them the same frequency as bands.

I have been squatting normal lately and I feel much better than all that crap. I will use the variations, but just as that...variations.

yeah see..trail adn error strikes again. I like the box squats because it's RAPING my hips for pulling and I LOVE THAT! my pulls are getting better and better because of it!

As of right now..my elbow is pretty fucked..when i dumped that squat and it rolled DOWN my back i could get my hands out of the way fast enough and i think i hyperextended my right arm just enough to be irritating. I've come down to this..i want a respectable squat. 600 or a litlte over is perfectly fine with me becuase I can still hit my goal of an 1800 total with that no problem with a 750lb pull and a 450lb bench in a year. I'm skipping most of tomorrow's heavy work and just doing more assistance movements just to keep working and get in the gym.. i'm pretty pissed because i HOPE it's not costing me my meet in april. It' my outer bicep tendon that flares up when lifting. I'm with you..i think i'm going to start using bands for e3wo and just stick with free weights. My plan is to work with 585 for sets of doubles until i can man handle it well again. It feels heavy enough that i struggle but not so heavy that my form breaks down. Either way man i'm kinda bumming...



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on March 30, 2008, 02:55:23 PM
DE upper body

50% of 1rm


barx20x1
135x10x1
210x3x1
added monster minis
210x3x2
had to stop..elbow started bothering me BAD and i had to lay off... better to air on the side of caution instead of risking a bad injury.  Dumping that squat really did my arm a number..so instead went to work on assistance movements.

dumbell laterals

30x6x1
40x6x1
50x6x1
60x6x1

face pulls

100x8x1
160x8x1
200x8x1
235x8x1
265x6x1

and a ton of light curls and press downs for my elbows. The minute I got a good pump and built up the fluid pressure in my arms it felt SO much better. The idea behind doing this is to engorge the area with blood letting the fluid pressure create it's own sort of "pressure bandage" but not only getting the benefit of the pressure itself on the sore tendons but filling the area with oxygen rich blood and nutrients to help speed up the healing process. There's a method to the madness folks.  I did about 100 curls and about 200 pressdowns all super light today just pumping the area up. I plan on taking tomorrow's workout off for now on the heavy stuff to make sure that i'm golden for heavy pressing this upcoming wednesday.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 02, 2008, 02:03:52 PM
since I'm unable to support a squat on my back right now.. i worked with front squats for sets and will continue to work on front squats until my elbow has healed up enough to support it. I knwo it's not the same but it's the best I can do...

ME upper body..

front squats on a 14" box

135x6x1
225x6x1
315x6x1
added belt and light wrapping on the knees
405x2x1
405x2x1
405xmissed..bar slipped
315x6x1

speed pulls on a 6" box (bar rests ontop of my shoes)

135x10x1
225x8x1
315x8x1
405x1x8...8 singles working on getting as low as I can! The more I did them the faster I got and the more I felt it in my quads.  I know it's a slow change at first but this I'm sure will help  my overall dead in the long run.

pull throughs

whole stackx10x3

db shrugs (10sec reps)

125'sx10x5



NO elbow irritation or pain during anything I did today... and the best part.. I pulled without any problems at all! Here's hoping I'm able to bench on wednesday!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 02, 2008, 02:21:33 PM
ME upper body

90% of 1RM benchpress


barx20x1
135x10x1
225x8x1
315x3x1
345x2x1
380x2x4
380x1x1 missed the last lockout on the last rep...

I've changed a few things on my bench press program. I'm only going to do 5 sets of doubles and extending my program from 5 weeks to 8 weeks with the 9th week retest. i'm also only going to do triples like the template recommends on my DE days too to help keep from over training. I handled 380 today about as well as I handled it two weeks ago. When it was in teh groove it went fast but when things were slightly off I struggled. Still mildly happy wiht today..

did'nt do standing push presses due to possible bicep tendon problems still so did heavy side laterals

side laterals

30x6x1
50x6x1
60x4x1
70x4x1 alot of traps involved in this set..soon though I'll have it.

seated cable rows since the college gym I was at didn't have a CS row station or heavy enough dumbbells to do work with

295x8x1
325x8x1
345x8x4..felt effortless

dumbbell jm presses

80lbsx10x3 with monster minis


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 02, 2008, 03:06:15 PM
dude you gotta make a video of the tate presses. i can't possibly be doing them right because i can barely handle the 60s and it's not like our benches are astronomically different.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 03, 2008, 10:58:49 AM
jm's and tate presses are two different things man... i don't even think I could do them with 60lbs it hurts my shoulders to do tate presses. and there's about 60lbs difference in our bench presses asshole!  ;D  jk!


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 03, 2008, 11:16:37 AM
jm's and tate presses are two different things man... i don't even think I could do them with 60lbs it hurts my shoulders to do tate presses. and there's about 60lbs difference in our bench presses asshole!  ;D  jk!

lol, that 60 pound difference in our benches is a hell of a lot smaller than the 150 pound difference in our deadlifts!!  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 03, 2008, 11:24:18 AM
lol, that 60 pound difference in our benches is a hell of a lot smaller than the 150 pound difference in our deadlifts!!  ;D

HAHA okay yeah I see your point.. but i think it would be easier to catch someone in the pull than it would on the bench. I love to bench but FUCK it takes forever to make gains.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 03, 2008, 11:32:44 AM
HAHA okay yeah I see your point.. but i think it would be easier to catch someone in the pull than it would on the bench. I love to bench but FUCK it takes forever to make gains.

well of course YOU'd think it'd be easier to catch up on the pull, you're a goddamn fiend at it. i doubt i'm gonna get much above six plates any time soon, but a 405 bench feels far more within my reach.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 03, 2008, 11:35:07 AM
well of course YOU'd think it'd be easier to catch up on the pull, you're a goddamn fiend at it. i doubt i'm gonna get much above six plates any time soon, but a 405 bench feels far more within my reach.

if you plan it right you could have it in 8 weeks or so...

and yeah i'm a little biased when I pull. I'm made to do it. Unlike squatting.  >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 04, 2008, 01:44:07 PM
DE lower body

box squats on a 14" box

135x10x1
315x10x1
405x10x1
added belt and convict pro knee wraps
500x3x1
525x2x2
545x2x2

felt solid... tried riding the bar higher on my back and bringing my grip in to help my elbow. Very little irritation today. My lower back is going to need to be brought back up from how pumped it was getting doing squats today.

speed deads

135x10x1
315x3x1
500x3x1
605x1x10  10 sets of singles with 30 secs rest between them... and smoked'em all

I think it's safe to say opening with 600 in two weeks is a joke...

dumbbell hammer curls  (rest/pause)

30x10x1
55x10x1
80x15x1 and decided there's no more reason to keep going when I hit 15 with that particular weight...

concentration curls (rest/pause)

25x10x1
50lbsx8x1+2rp+2rp right side and 7x1+2rp+2rp on the left...

I think I'll start doing a little rest pause work on some of my accessory movements.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 05:47:41 AM
DE upper body

50% of 1RM bench


barx20x1
135x10x1
210x3x1
added choked monster minis
210x3x8

incline presses

135x8x1
225x8x1
315x3x1 NEW PR!

CS rows (rest/pause)

2platesx8x1
4platesx9x1
6platesx6x1+2rp+3rp

face pulls (rest/pause)

160x8x1
220x8x1
265x6x1+3rp+3rp


dumbbell laterals gym was closing..just grabbed some dumbbells and did a straight set...

40'sx28x1


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 07, 2008, 09:31:14 AM
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?


Title: Re: The WICKED truth about my training
Post by: davie on April 07, 2008, 09:33:02 AM
Is that not quite alot of volume wicked mate? I thought u didnt like hihg volume?

+v heavy stuff for a dynamic day....good work.

davie


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 07, 2008, 11:16:56 AM
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?
chest supported row.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 01:57:50 PM
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?

yeah...and it fucked my elbow up doing it too. IT's nothing special to watch man. I stop about 2" short of my chest because of poor ass flexibility and my ass flew up off the bench on teh last two driving my toes into the floor to help get'em up. 315 isn't a big deal..you should youtube my buddy rob wilkerson. He'll do 515 for ya! HAHA!

cs mean chest supported row... basically it's a tbar row with a pad you lay on


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 01:59:51 PM
Is that not quite alot of volume wicked mate? I thought u didnt like hihg volume?

+v heavy stuff for a dynamic day....good work.

davie

its' not much more than what I'm doing already..i just added in a face pull exercise for my rear delts and traps. I know alot of guys are using them and like them and it doesn't seem to have any sort of negative effect the two times I've used them. I'm going to do face pulls now on DE upper body days and h-rolls that george halbert has been preaching about on ME days for both rotator rehab and rear delt work.   As long as my numbers don't suffer I'm not going to stop doing them. if anything I'm getting stronger even though my fucking bodyweight keeps going down!  >:(

or were you talking about my 28 reps with the 40's on laterals? I would've pyramided up but the front desk douchebag was in a hurry to leave right at closing and i had less than an hour to do my entire workout. Funny how eaisly you can bust ass if you need to. LOL


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 02:04:32 PM
chest supported row.

YEP!


ME lowerbody  

bw 252...still dropping... wtf

reverse band deads

135x10x1
315x6x1
500x3x1
added monster minis at the top of the cage...
585x1x1
675x1x1
765x1x1 SMOKED IT! (675 at the bottom)  Lockout took a moment but there wasn't a single pause in any of the movement and it FLEW off the floor even at 675lbs at the bottom! VERY EXCITED ABOUT 700 AT THE UPCOMING MEET!     

I Should've tripled up to 675 because the only rep that was at all hard was the last one and it was still smooth and steady!  I can't go any higher than what I did today...there's no more room on the bar for weights at my lame ass gym. I think I could've been good for 785 today.

front squats on a 14" box

135x10x1
225x10x1
315x9x1...bar slipped on the way up with the 10th one and just had had enough!

leg curls

65x15x1
125x8x1
170x8x1

alot of light curls for my biceps


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 07, 2008, 02:17:07 PM
yeah...and it fucked my elbow up doing it too. IT's nothing special to watch man. I stop about 2" short of my chest because of poor ass flexibility and my ass flew up off the bench on teh last two driving my toes into the floor to help get'em up. 315 isn't a big deal..you should youtube my buddy rob wilkerson. He'll do 515 for ya! HAHA!

cs mean chest supported row... basically it's a tbar row with a pad you lay on

dude, you're friends with wilk?? i've been following his vids on ironscene.com, the man is INHUMAN. no wonder you're at the level you are. if i had to train around a guy like that i'd be busting my ass too!!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 02:28:15 PM
dude, you're friends with wilk?? i've been following his vids on ironscene.com, the man is INHUMAN. no wonder you're at the level you are. if i had to train around a guy like that i'd be busting my ass too!!

haha i'm pals with big black..i don't train with him...he's living in the jungles of alabama!  ;D


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 07, 2008, 05:56:23 PM
haha i'm pals with big black..i don't train with him...he's living in the jungles of alabama!  ;D

pals or whatever, the point is he's unbelievable. dude just ain't from this planet. 405x20, 495 for a great 8, 585 close grip? jeezus.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 07, 2008, 07:22:57 PM
pals or whatever, the point is he's unbelievable. dude just ain't from this planet. 405x20, 495 for a great 8, 585 close grip? jeezus.

he's not called kingkong for no reason that's for sure HAHAHA


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 08, 2008, 06:54:30 AM
wasn't there a clip of him seated pressing 315 for like 8-10 reps somehwere, the guy is a monster.


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 08, 2008, 07:46:01 AM
wasn't there a clip of him seated pressing 315 for like 8-10 reps somehwere, the guy is a monster.

315x12, 405x2.

here's 365 made to look like a warmup.

http://www.youtube.com/watch?v=iO0iuAsGzXk


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 08, 2008, 07:55:17 AM
holy shit. :o


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 08, 2008, 12:28:14 PM
http://ironscene.com/uvideos.php?UID=236&type=public

there's some more to check out. he got called for depth on a 905 squat. RAW.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 08, 2008, 12:33:22 PM
http://ironscene.com/uvideos.php?UID=236&type=public

there's some more to check out. he got called for depth on a 905 squat. RAW.
yeah i checked out his whole youtube collection earlier, absolutely amazing, this guy is a fuccking beast.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 09, 2008, 05:38:09 AM
yeah i checked out his whole youtube collection earlier, absolutely amazing, this guy is a fuccking beast.


and he's one of the nicest guys you'll meet...


Title: Re: The WICKED truth about my training
Post by: davie on April 09, 2008, 07:01:35 AM
BEAR


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 09, 2008, 03:51:59 PM
ME UPPER BODY!

bench press 90% of 1RM
...another fucked up day thanks to my elbow..  >:(

barx20x2
135x10x1
225x10x1
315x3x1
345x2x1
380x2x1
380x2x1
elbow started hurting me..
380x1x3

did solid singles to finish it out... I'm having HELL doubling up 380 but for some reason when I do it for a single I blow it the fuck up! I'm thinking maybe I'll start doing singles for awhile while my elbow is dicking me around and see where it goes. I'm scared if i don't do doubles I'll go backwards and not be in the low 400's again. Maybe 8 singles instead of 5 sets of doubles with less rest in between.

dumbbell rows

100x8x1
140x8x1
180x1x1
225x8x1
250x5x1 and cheated the fuck out of them..but did more damn work this time than I did last time and still manhandled them.

lateral raises
because push presses still hurt me.. damn i'm whining alot.

30x6x1
40x6x1
50x6x1
60x6x1
70x4x1

banded jm's

110x6x3 with monster minis...

turned out to be more like a dumbbell press. I need to drop down a little bit since the form wasn't what it was supposed to be but since I'm used to 80's I was still mildly happy.

h-rolls


20x8x1
30x8x1
40 wtf was i thinking
30x8x1


and for those that want to see what a 250lb dumbbell looks like... see below! Yes my form was shitty...but I don't know how else to keep it from hitting my leg or pulling my arm off!  ;D

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0409081310-00.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0409081310-00.flv)



Title: Re: The WICKED truth about my training
Post by: Stubborn on April 09, 2008, 06:08:56 PM
Damn! You turned that row into more of a rear delt movement. OUCH!

Good numbers bro! Why do you like the 90% range so much? Did you just feel it out and decide it was best or did you adapt it from another protocol?


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 09, 2008, 06:13:21 PM
Damn! You turned that row into more of a rear delt movement. OUCH!

Good numbers bro! Why do you like the 90% range so much? Did you just feel it out and decide it was best or did you adapt it from another protocol?

lol well looking at the video i'm not really sure wtf you'd call what i did..i tried to do a row wiht it and believe me my upper back feels pretty fucking good right now!

well the conjugate method wasn't working for me then I read an article that dave tate wrote about how it didn't work for him either and working in the 90% range really helped him get his numbers back up there and in close to six months i'm back in the low 400's wiht it. I've just come to abit of a stall which means I'm going to have to not only figure out what to do on bench day but but pick up my accessory movemetns..get those stronger and it'll add up!


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 09, 2008, 06:24:03 PM
lol well looking at the video i'm not really sure wtf you'd call what i did..i tried to do a row wiht it and believe me my upper back feels pretty fucking good right now!

well the conjugate method wasn't working for me then I read an article that dave tate wrote about how it didn't work for him either and working in the 90% range really helped him get his numbers back up there and in close to six months i'm back in the low 400's wiht it. I've just come to abit of a stall which means I'm going to have to not only figure out what to do on bench day but but pick up my accessory movemetns..get those stronger and it'll add up!


The proof is in the puddin'! We're all different, it aint gonna work for us all.

It seems I had far better lower body strength when using a BBing split while my upper body strength went through the roof on Westside. Just pointing out that not only do we all differ in what we respond to but that we may even respond better to different types of stimulus from one body part to the next.

Takes a lot of figuring out!


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 09, 2008, 06:38:39 PM
holy shit boy, that's one hell of a row.  :o


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 09, 2008, 06:51:00 PM
holy shit boy, that's one hell of a row.  :o

those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA


Title: Re: The WICKED truth about my training
Post by: davie on April 10, 2008, 05:14:12 AM
those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA

I think it left a wee DB crater wen it landed lol.

Far too much volume lol.

davie


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 10, 2008, 07:04:45 AM
those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA

it's a 250 fucking pound dumbbell, my man. there are people on this board, a LOT i'd wager, who can't do that with a BAR, let alone a DB.

you know how when you see a guy deadlifting 8 plates, even if he hitches it it doesn't matter because it's still a fuckton of weight? same deal, mang.


Title: Re: The WICKED truth about my training
Post by: mass 04 on April 10, 2008, 07:37:39 AM
hahah, I couldn't roll a 250 lber.


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 10, 2008, 07:43:46 AM
i know that thing is supposed to be 250 but it doesn't look that big, looks to be the same size as the 150's at my gym, good stuff though.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 10, 2008, 06:27:58 PM
i know that thing is supposed to be 250 but it doesn't look that big, looks to be the same size as the 150's at my gym, good stuff though.

it's funny because it's not made of plates..it's a solid machined piece of iron the size of a large coffee can with a handle in it. It's one solid piece... you can't take it apart. IT's SICK!


Title: Re: The WICKED truth about my training
Post by: BFP on April 10, 2008, 07:22:21 PM
it's funny because it's not made of plates..it's a solid machined piece of iron the size of a large coffee can with a handle in it. It's one solid piece... you can't take it apart. IT's SICK!

Go ahead and rub in your metroflex cool guy stuff...I see how it is! :) :D :) :D

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 10, 2008, 07:26:31 PM
Go ahead and rub in your metroflex cool guy stuff...I see how it is! :) :D :) :D

Jason

FUCK YOU AND YOUR REVERSE HYPER ASSHOLE!  ;D


Title: Re: The WICKED truth about my training
Post by: BFP on April 10, 2008, 07:28:48 PM
FUCK YOU AND YOUR REVERSE HYPER ASSHOLE!  ;D

bwahahahaha Ill have one in my garage in about a week!

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 10, 2008, 07:39:36 PM
bwahahahaha Ill have one in my garage in about a week!

Jason

douchebag... HAHA i don't even have a garage to hide goodies like that.  :-\
when's your next meet?


Title: Re: The WICKED truth about my training
Post by: tonymctones on April 10, 2008, 08:15:04 PM
LOL dude that DB looks medieval...hahah thats f'in ridiculous bro, keep up the good work


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 10, 2008, 08:21:50 PM
LOL dude that DB looks medieval...hahah thats f'in ridiculous bro, keep up the good work

the next one's going to be a stick of dynamite with cannonballs welded on either end.


Title: Re: The WICKED truth about my training
Post by: haider on April 11, 2008, 01:13:53 PM
it's a 250 fucking pound dumbbell, my man. there are people on this board, a LOT i'd wager, who can't do that with a BAR, let alone a DB.

you know how when you see a guy deadlifting 8 plates, even if he hitches it it doesn't matter because it's still a fuckton of weight? same deal, mang.
I could prolly do a good plendlay row upto 180 lbs for like 5 reps  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 11, 2008, 01:17:33 PM
I could prolly do a good plendlay row upto 180 lbs for like 5 reps  ;D

dude where the hell have you been?!  :-* ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 11, 2008, 01:24:17 PM
feeling solid today..did a light workout before next weeks meet. STill debating on wether or not to do upper body on sunday since i'm benching and pulling but eh...why not.


DE lowerbody

speed pulls


135x10x1
315x6x1
500x3x1
600x1x3 smooth and fast... I feel like an idiot opening with 600 but it'll be a good prep for the next two attempts.

box squats on a parallel box


135x10x1
315x6x1
405x6x1
500x6x1
545x4x1 bombed the 5th one...new goal is to get 6 reps with it before attempting heavier shit with my elbow. So far I think I'm going to do fine!

really light curls

h-rolls

25x12x1
40x12x2
Watching what I eat a litlte closer... down to 251 this evening.



Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 11, 2008, 04:12:17 PM
Dude, you are going to kick ass next weekend.   8)



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 11, 2008, 04:16:23 PM
just thinking about it has my adrenaline through the fucking roof.. i'm going to explode before saturday comes.


Title: Re: The WICKED truth about my training
Post by: davie on April 12, 2008, 02:43:19 AM
Well my friend uv certainly put inthe effort, and im sure ul get the reward for it all!!

davie

oow ur DOWN to 251, man ur tiny lol.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 13, 2008, 07:12:17 PM
Well my friend uv certainly put inthe effort, and im sure ul get the reward for it all!!

davie

oow ur DOWN to 251, man ur tiny lol.

davie

asshole...  ;D



JUST HAD SOME FUN IN THE GYM TODAY UPPER BODY WISE..


inclines

barx20x2
135x10x1
225x6x1
315x2x3
335x2x1
345x1x1...blew the first rep up no problem but came down too fast with the second and lost it. Looking at things now I might be good for 350-360 on a max single on the incline! I think I'm going to start doing more of them now that I'm actually putting up respectable numbers! That and they're supposed to help my bench HAHA

light wide grip lat pulldowns

160x10x1
205x10x3

dumbbell laterals

40x8x1
50x8x1
60x8x1

h-rolls

40x10x3

elbow gave me a little issue..but i'm now looking into elbow sleeves/wraps for awhile until it gets better.


Title: Re: The WICKED truth about my training
Post by: haider on April 13, 2008, 07:13:48 PM
friggin sweet, my squat finally caught up with your inclines!  8)

 ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 13, 2008, 07:20:39 PM
friggin sweet, my squat finally caught up with your inclines!  8)

 ;D

HAHA hey man a 300 or better REAL squat is no slouch! And at your bodyweight it's even better than average! KEEP it up man..you'll be able to hang with us fat guys before long!  ;D


Title: Re: The WICKED truth about my training
Post by: haider on April 13, 2008, 07:26:43 PM
HAHA hey man a 300 or better REAL squat is no slouch! And at your bodyweight it's even better than average! KEEP it up man..you'll be able to hang with us fat guys before long!  ;D
I'm trying like hell man  :'(

Thanks for the kind words  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 17, 2008, 02:07:12 PM
LIGHT! upper body day.. again

inclines


barx20x2
135x10x1
225x6x1
315x2x5

dumbbell laterals

30x8x1
40x8x1
50x8x1

h-rolls

30x15x3

dumbbell hammer curls

45x8x1
55x8x1
65x8x1
75x8x1


OKAY SHUT UP! It finally came down to either trash my place going batshit crazy with energy...go find so large animal to kill with my teeth... or lift at least a LITTLE bit!   I could'nt resist! So if  I don't do as well on the benching saturday I KNOW...YOU ALL TOLD ME SO!  >:( ;D  I did this work in just under an hour..and felt like i didn't do shit. The 315 incline doubles were a joke. I've been taking RESULTS from atlarge nutrition right before my workouts...and it's like I did nothing when i walk out of there. I feel ridiculous on that stuff!

I also had to see how my elbow was doing... and while digging around in my huge box of lifting goodies from APT.. I noticed that I had some large knee sleeves that look JUST LIKE the elbow sleeves they make. Slipped them on and felt GREAT! Tried them today and it felt soooooooo goooooood benching in them! ELBOW PROBLEM SOLVED...for now!


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 17, 2008, 05:17:00 PM
315 incline doubles on a "light day". you're a bastard, hahaha.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 17, 2008, 05:40:02 PM
315 incline doubles on a "light day". you're a bastard, hahaha.

want to know the funny part?

i dont' feel like i did shit the entire time i was in the gym!

i love results man... taking this shit before a workout is AWESOME!

and the elbow feels solid!  ;D

hey let me put up a pick of the incline setup i'm doing..and tell me if you'd call this an incline or not. 


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 17, 2008, 05:58:41 PM
(http://i144.photobucket.com/albums/r188/biggerbusiness2006/untitled.jpg)

that's what i'm using for inclines in the cage...  when i set the bars up to save my ass, the bar stops 2" off my chest.

want to know what's funny? i can't get the bar to touch..at all.. i used the bar to warm up.. and had my friend LIGHTLY push DOWN on the bar to see if i could get it to go down farther and it physically won't.

is that a setup or technique issue? or just a flexibility one? I was also told by one person that that is not an incline...

it's at 35* on that setting on that particular bench's labeling. Input is appreciated.


Title: Re: The WICKED truth about my training
Post by: BFP on April 18, 2008, 05:13:49 AM
(http://i144.photobucket.com/albums/r188/biggerbusiness2006/untitled.jpg)

that's what i'm using for inclines in the cage...  when i set the bars up to save my ass, the bar stops 2" off my chest.

want to know what's funny? i can't get the bar to touch..at all.. i used the bar to warm up.. and had my friend LIGHTLY push DOWN on the bar to see if i could get it to go down farther and it physically won't.

is that a setup or technique issue? or just a flexibility one? I was also told by one person that that is not an incline...

it's at 35* on that setting on that particular bench's labeling. Input is appreciated.

Definitely an incline....also, it takes Scot Mendlebomb approximately 405lbs to touch his chest in the flat bench raw.  Its a flexibility  issue.

Jason


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 18, 2008, 06:04:43 AM
OKAY SHUT UP! It finally came down to either trash my place going batshit crazy with energy...go find so large animal to kill with my teeth... or lift at least a LITTLE bit!   I could'nt resist! So if  I don't do as well on the benching saturday I KNOW...YOU ALL TOLD ME SO!  >:( ;D 


At least you were honest about it. ;)

Kick some ass this weekend, would ya?!



Title: Re: The WICKED truth about my training
Post by: BFP on April 18, 2008, 04:16:32 PM
GET AFTER IT this weekend.....best of luck man!  Lift safe!

Jason


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 18, 2008, 04:54:52 PM
KICK ASS WICKED!!!! >:(


And make sure you're representin' for GetBig! ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 18, 2008, 05:39:16 PM
i better get some fucking competitors stars for this shit!  ;D


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 18, 2008, 05:59:13 PM
We'll campaign for you buddy! :D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 18, 2008, 06:18:03 PM
dude...just thinking about being infront of the crowd on the platform has me going ballistic. It's going to be a long twelve hours HAHA I'll make sure you guys have pics, vids, and  results asap tomorrow eve.


Title: Re: The WICKED truth about my training
Post by: mass 04 on April 18, 2008, 07:35:51 PM
good luck mang.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 19, 2008, 06:16:11 PM
good luck mang.

HAHA THANKS man.. here are the results!

okay i promised I'd put up pics no matter what kinda day I had... so here ya go guys! I weighed in at 252. And on that note I'm cutting down to 242 but anyway...I learned alot again today. I wanted to compete with the big boys and that I did and then some. I entered 275 open raw class again and had no problem taken second in the bench and the deadlift.. the numbers however were CRAP and I'll explain why. Along with missing alot of attempts, I made alot of rookie mistakes.. again see the explainations with every photo! I HAD A BLAST ANYWAY! okay here we go..

I've never benched in a comp before so I wanted to make sure I atleast got my first two attempts and the goal was to put 400 on paper. With the elbow giving me problems for a few weeks and the training being abit out of whack.. I still felt it was reasonable. I DID NOT however realize how long of a pause we were supposed to hold at the bottom! I figured we'd touch and get a call up but nope! Some guys sat down at the bottom for three seconds at times until they had complete control of it at the bottom! I was told I was held two seconds but now seeing the vids for the first time myself... it wasn't that bad. BUT pausing SUCKS! HAHA! I was paranoid at first..got warmed up and opened with 365.  BECAUSE of the pausing issue... i hit 365 in warmup with a pause just to make sure I could get it! AND What did I do? DIDN'T WAIT FOR A RACK COMMAND! 365 OPENER DAMN NEAR A NO LIFT!!! BARELY caught the judge on teh lift command and they gave it to me. Here's the vid...

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_365opener.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=365opener.flv)

my next attempt since 365 wasn't a big deal was 380 which is what i've been working with on my heavy days that are going to change next week.. this was the next attempt i wanted to make no problem before trying 4.  On the liftoff my elbow started to bother me.. but i ignored it..380 vid.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_380.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=380.flv)


felt solid with 380 and ignored the elbow. I was hitting the bar right where i wanted and the groove and pressing was pretty smooth out of the hole even with the pause.. so I went for 400 to meet the goal I set! Muscled through this one. Elbow griped at me the whole damn time.. but I kept my arms tucked and landed it no problem... and my ass followed the bar on the way up right off the bench! No lift!  I feel happy with it anyway. I did put up 400 in a meet raw..just not legally HAHA! weak press...but for how things have been i'm happy with it.


(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_400.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=400.flv)



DEADLIFTING was the same story..i'm so used to pulling a certain way that I BLEW my opener..but they let me move up anyway. 600 opener up and down no problem..AND NO DOWN COMMAND..oops.

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_600opener.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=600opener.flv)
second attempt..was the best 650lb stiff leg'd dead you ever saw! HAHA! SMOOTH and without any problems. Just up and down and this time got my down command!


(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_650.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=650.flv)

700..what i've waited for forever...and blew it. got uppity...got to shaking off the floor..and it opened my grip right up before I even had a chance.  I was so ready for this one and blew it. I WILL GET IT NEXT MEET!!! I know i'm good for it.. i'm smoking everything that points to a 700lb pull. I'll just have to work on technique til then. 700 is a helluva SLDL!!!  ;D

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_700miss.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=700miss.flv)

the strongman comp was sick with a sixteen year old kid that kicked major ass in his class! put on a helluva show and will have a great future! Travis ortimayer gave us a guest lift during the strongman deadlift meet and pulled 810 NOT ONCE BUT TWICE! SICKEST THING I'VE SEEN IN PERSON! DAMN IT WAS BADASS! Did it EFFORTLESSLY!   Honestly..big dude but not as big as i thought. ANd looking at the videos i can say the same for myself HAHA! I treated today just like another heavy lifting day in the gym. Ate like i normally do... approached things like I normally do..etc. Just made stupid ass mistakes that I will work on fixing! The show was awesome for the bber's and figure girls ofcourse with tons of good looking figure chicks all around wherever you looked.. and even got to see will harris and trey brewer (pics aren't working) but for those that bash trey.. he's a standup guy and BIG AS A FUCKING TANK! i'VE NEVER SEEN SOMEONE SO DAMN BIG IN PERSON AND IF YOU THOUGHT BRANCH WARREN'S LEGS WERE SICK..YOU SHOULD SEE TREY'S!

all in all i'm happy and i'm not... but i learned alot and that will help me later down the road! AND i got my ass handed to my by Josh Bryant..I'm sure a few of you guys have heard of him. 274lbs..raw benching 560 after j ust coming off of elbow surgery and pulled 810 both again RAW! HOLY HELL!  Kinda hard to bitch when you got smoked coming through the door! DAMN it was awesome to see that happen...cept the 810 by bryant. I was in the bathroom taking a piss but the bench press was effortless!  I woudl've smoked the 242's raw and even the 275 novices i'm told... so I'm glad I stuck with my original plan.

HOPE YOU LIKE THE VIDS GUYS!


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 19, 2008, 11:21:35 PM
Great work, WICKED! That 600 DL FLEW off the floor! :o


A 1000lb total between two lifts is badass!


Get this man his stars! ;D


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 20, 2008, 07:19:12 AM
No shit, 1000 pounds between 2 lifts...wtf?!  :o

CONGRATS!!!!!   Now I better not see any workouts logged in here for at least the next several days!!!   >:(



Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 20, 2008, 07:27:19 AM
good stuff Wicked, congrats.


Title: Re: The WICKED truth about my training
Post by: mass 04 on April 20, 2008, 08:11:52 AM
awesome job wicked.


Title: Re: The WICKED truth about my training
Post by: thelamefalsehood on April 20, 2008, 10:11:36 AM
Awesome job my brutha from anotha mutha! Practice those fine points some more and you will seriously be owning some people.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 20, 2008, 11:59:00 AM
Awesome job my brutha from anotha mutha! Practice those fine points some more and you will seriously be owning some people.

LMFAO! RIP'S GOING TO BE PISSED!


but i've got work to do..i took a week off...and it's time to get back into it and get to work for july!

DE upper body!

bench press
  talked to some guys..made some changes..and am told i'm using way too much on my DE days and to work solely on speed. I did that today..

barx20x2
bar+monster minisx3x1
wide grip
135x3x3
comp grip
135x3x3
close grip
135x3x3

3board press

315x4x1
365x4x1
405x2x1
410x2x1 NEW 55lb pr from the last time I tried this!  my goal is to hammer 405 for 4 next week... that was this week's goal but I gave up on the 3rd rep and didn't on the second on the 410 so I know I can get it. I watched alot of the big raw pressers at the meet yesterday and noticed that all of them are EXPLOSIVE off the chest.. .the moment the bar touches..it's like it touches a land mine hidden under that shirt somewhere and it blows straight up! I'm working on this!

bent over barbell rows

double over hand wide grip off the floor

135x10x1
225x10x1
315x10x1
switched to double underhand...
405x8x1

double overhand is SO much harder than underhand...we're sticking with these!

face pulls

115x10x1
145x10x1
175x10x1

side laterals

45x6x1
55x6x1
65x6x1

SOLID DAY! FELT FANTASTIC! ELBOW SLEEVES ARE DOING THEIR JOB TOO! one day down... 3 months to go!


Title: Re: The WICKED truth about my training
Post by: haider on April 20, 2008, 12:11:01 PM
fantastic job at the meet bro, much props!  8)

I'd be careful with underhand bb rows bro, not safe for the biceps. That's how yates tore his biceps.


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 20, 2008, 03:34:54 PM
LMFAO! RIP'S GOING TO BE PISSED!




It looks like you were in the gym for three hours today.  >:(


 ;D



Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 20, 2008, 03:43:49 PM
Sup SlimJim? ;)


Don't troll wicked's training thread.  Keep it to your own thread, which I admit would be pretty fkn funny if you weren't such a douchebag.



Title: Re: The WICKED truth about my training
Post by: BFP on April 20, 2008, 04:04:27 PM

bench press [/b]  talked to some guys..made some changes..and am told i'm using way too much on my DE days and to work solely on speed. I did that today..


Pretty sure I told you that 15 pages or so ago...and you didnt want to hear it. ;D ;D

Jason


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 20, 2008, 04:09:37 PM
fantastic job at the meet bro, much props!  8)

I'd be careful with underhand bb rows bro, not safe for the biceps. That's how yates tore his biceps.
he'd be better off using the EZ curl bar for those.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 21, 2008, 05:36:58 AM

It looks like you were in the gym for three hours today.  >:(


 ;D



2 hours actually...  ;D


so i was bad..what you gonna do about it old lady!?  :P :-* ;)


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 21, 2008, 05:37:48 AM
Pretty sure I told you that 15 pages or so ago...and you didnt want to hear it. ;D ;D

Jason

dude...you know how it is with me by now. Until it dawns on me myself..it doesn't matter what people say HAHAHA

but yeah.. we have written proof that you've told me a few times what I've got to do LMAO


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 21, 2008, 05:38:48 AM
he'd be better off using the EZ curl bar for those.

i'm going to stick with the double overhand..i've had a tear already doing them double underhand and it doesn't feel anywhere near is hard as the double overhand with the wider grip.


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 21, 2008, 06:05:00 AM
2 hours actually...  ;D


so i was bad..what you gonna do about it old lady!?  :P :-* ;)


LOL you always get me with those old lady comments!   >:(  ;D  :-*



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 21, 2008, 06:51:45 AM

LOL you always get me with those old lady comments!   >:(  ;D  :-*



HAHA the term old is relative... right grandma?!  :P ;D :-*


Title: Re: The WICKED truth about my training
Post by: davie on April 22, 2008, 05:26:14 AM
haha, see this. one competition and hes getting lippy. Walking around here like charlie big potatoes lol.

Awesome bro.

check ur Pm's

davie


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 22, 2008, 05:51:43 AM
haha, see this. one competition and hes getting lippy. Walking around here like charlie big potatoes lol.



hahaha no shit!   ;D



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 22, 2008, 05:55:46 AM
no it's just because it's lori...she's fun to pick on! what's the worst she's gonna do? smack me? HAHA  ;D


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 22, 2008, 06:01:13 AM
no it's just because it's lori...she's fun to pick on! what's the worst she's gonna do? smack me? HAHA  ;D


You may think you're all big and strong and stuff  ::), but you don't know who you are messing with Mister...I could put you in a world of hurt! 





Or is that what you are hoping for??  :o



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 22, 2008, 06:02:09 AM

You may think you're all big and strong and stuff  ::), but you don't know who you are messing with Mister...I could put you in a world of hurt! 





Or is that what you are hoping for??  :o



oh i love foreplay! but it sounds like just more promises promises... LOL


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 22, 2008, 06:19:33 AM

ME lower body

front squats on a low box


barx15x1
135x10x1
225x6x1
315x2x1
405x1x1
425x1x1 smoked
465xmiss...slipped HALFWAY UP!!! bar got low on me on the box and i tried to save it..but 465lbs on the front delts was hard to save. Would've had it...and a new 10lb pr but instead i only got 425. bullshit!

leg press for a pump and a change of pace...

1170x20x3
(26plates)


leg curls

110x10x1
140x10x3

db preacher curls

45x6x1
55x6x1
65x6x1
75x6x1



Title: Re: The WICKED truth about my training
Post by: davie on April 22, 2008, 07:06:23 AM
no it's just because it's lori...she's fun to pick on! what's the worst she's gonna do? smack me? HAHA  ;D

Maybe, she strikes me as the pocket rocket type.

Anyway, whats happened to you getting some competitior stars?

davie


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 22, 2008, 10:54:07 AM
Maybe, she strikes me as the pocket rocket type.



A pocket rocket huh?!  I think that's another topic for another thread...  :o



Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 22, 2008, 10:55:49 AM
is there a reason to do front box squats? seems kinda odd.


Title: Re: The WICKED truth about my training
Post by: davie on April 22, 2008, 11:41:46 AM

A pocket rocket huh?!  I think that's another topic for another thread...  :o



haha, well if u want il start that thread, and we can discuss this further lol?!

And wicked. check ur PM's, just cause ur a competitor now, doesnt mean u can forget the little people.lol.

davie


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 22, 2008, 12:16:51 PM
haha, well if u want il start that thread, and we can discuss this further lol?!


Maybe we better just leave it right there and get back to the training...  ;D


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 22, 2008, 03:47:23 PM
is there a reason to do front box squats? seems kinda odd.

to make it more difficult  ;D


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 23, 2008, 08:05:59 AM
to make it more difficult  ;D

yes, that might explain why you only did around 425/465.






 >:(


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 23, 2008, 01:58:03 PM
yes, that might explain why you only did around 425/465.






 >:(

HAHA don't hate!


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 23, 2008, 02:47:17 PM
ME upper body

Inclines (35* bench)



barx20x2
135x10x1
225x6x1
315x2x1
335x2x1
365x1x1
380x1x1
390x1x1
405x1x1 and the shittiest rep I've ever seen! i'm not sure i'll count this...because my ass as about as high up as the rest of me during the press but it was a rep!  I'm still having hell touching. I can't get past 3" to my chest no matter the weight. I had to set the bars where they are at in the video to save my ass since no one was willing to spot me. HAHA! Those bars are 3" off the top of my chest. No matter how many times I watch the video it bugs the shit out of me.. and in the end of it you can hear my disgust..but i promised a video so you guys pick it apart and tell me where I need work..

here's the 365 rep and the 405 rep video...the 405 starts at a little past 2mins


(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_365incline1.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=365incline1.flv)

(http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_405incline.jpg) (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=405incline.flv)


those elbow sleeves are a GODSEND! APT did a SICK job with these things and i can't wait to get myself a new pair when the new designs come out..you can see them under the new product section at prowriststraps.com!


close grip bp

135x8x1
225x8x1
315x8x1
365x2x1

CS rows

2platesx8x1
4platesx8x1
6platesx8x1 NEW PR!
7platesx2x2  NEW PR!

side laterals

40x8x1
50x8x1
60x8x1
70x3x1

h-rolls
40lbsx10x3


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 23, 2008, 03:20:43 PM
Nice lifts but I gotta ask whats with the ROM? Bad shoulder?


I am going to get the Rehband elbow sleeves soon. Ever use Rehband? I would like to see how APT's sleeves compare.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 24, 2008, 05:41:51 AM
Nice lifts but I gotta ask whats with the ROM? Bad shoulder?


I am going to get the Rehband elbow sleeves soon. Ever use Rehband? I would like to see how APT's sleeves compare.

no i ca'nt touch and don't know why..jason and I are tryign to figure it out so I'm going to take some standing relaxed front pics. He says my humerous could be rotated inward and could prevent it.

also...we're going to figure out how to keep my ass down. the 405 was a fucking flat bench with my ass that high. I'm going to try elevating my feet first to see if that helps. Then i'll drop the weight if that doens't fix it.


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 24, 2008, 08:28:36 AM
Good luck with that. What happens if you were to let it hit your chest? Dislocate your shoulder? I have a buddy that gets a pinch at the bottom and all of a sudden all his power is gone. The bar hits his chest and someone gets to deadlift it off.


Either way, I wouldnt even unrack 405 on the incline! Most I got was 335 and my shoulder was hating me.


Title: Re: The WICKED truth about my training
Post by: davie on April 24, 2008, 08:33:16 AM
For some reason i couldnt get to see ur vid, watched all the rest but those olnes didnt work.

annoying, i wanted to see frankenstein on the incline lol. just messing big guy.im sure 2 inches off chest isnt gonna do u too much harm.

davie


Title: Re: The WICKED truth about my training
Post by: Cap on April 24, 2008, 08:38:10 AM
Crazy weight man. Congrats.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 24, 2008, 08:44:18 AM
For some reason i couldnt get to see ur vid, watched all the rest but those olnes didnt work.

annoying, i wanted to see frankenstein on the incline lol. just messing big guy.im sure 2 inches off chest isnt gonna do u too much harm.

davie

haha thanks you two.. but it makes me feel like i'm bullshitting myself like before yanno?  plus my ass is hte main problem here. I shouldn't be elevating off the bench like that to finish the press. I know i can do 365 without bringing my ass up if i focused so that's teh plan for now as my current 1rep max in the inclines.


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 24, 2008, 09:10:01 AM
I love the vids...keep them coming!   ;D

I don't have much to offer, except that I have found a new foot position that helps me nail my ass to the bench better.  Foot placement is much wider now, and I moved my feet back closer to my head.  It makes your quads feel totally stretched out like rubber bands and helps my ass stay put.



Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 24, 2008, 09:11:18 AM
I love the vids...keep them coming!   ;D

I don't have much to offer, except that I have found a new foot position that helps me nail my ass to the bench better.  Foot placement is much wider now, and I moved my feet back closer to my head.  It makes your quads feel totally stretched out like rubber bands and helps my ass stay put.



mmmmmmmmmmmmmmmmmm...  ;D


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 24, 2008, 09:13:42 AM
mmmmmmmmmmmmmmmmmm...  ;D


I'll post a vid one of these days to show you what I am talking about.   ;)


Title: Re: The WICKED truth about my training
Post by: BFP on April 24, 2008, 12:04:42 PM
I love the vids...keep them coming!   ;D

I don't have much to offer, except that I have found a new foot position that helps me nail my ass to the bench better.  Foot placement is much wider now, and I moved my feet back closer to my head.  It makes your quads feel totally stretched out like rubber bands and helps my ass stay put.



If you get them so far behind you just your balls of your feet touch, you can push your heels down and it raises your belly up...you will feel it though!

Jason

EDIT: Should read toes, not heels


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 24, 2008, 12:16:33 PM
If you get them so far behind you just your heels touch, you can push y0ur heels down and it raises your belly up...you will feel it though!

Jason


Hmmmmmmmmm..... the further back I go with my feet, the harder it is to keep my heels on the ground!


Title: Re: The WICKED truth about my training
Post by: The Squadfather on April 24, 2008, 12:22:22 PM
Good luck with that. What happens if you were to let it hit your chest? Dislocate your shoulder? I have a buddy that gets a pinch at the bottom and all of a sudden all his power is gone. The bar hits his chest and someone gets to deadlift it off.


Either way, I wouldnt even unrack 405 on the incline! Most I got was 335 and my shoulder was hating me.
tell me about it, even if i had a lift off 405 would drive me through the bench and the floor on the incline.


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 24, 2008, 02:01:52 PM
tell me about it, even if i had a lift off 405 would drive me through the bench and the floor on the incline.

see that's the thing..nothing hurts at all!

on a positive note...just watch the shitty 405 vid... my elbows stay tucked nice and tight!  ;D


Title: Re: The WICKED truth about my training
Post by: BFP on April 24, 2008, 05:09:20 PM

Hmmmmmmmmm..... the further back I go with my feet, the harder it is to keep my heels on the ground!

I edited my post...should have said balls of the feet/toes!

Jason


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 24, 2008, 05:40:17 PM
I edited my post...should have said balls of the feet/toes!

Jason


OK now I'm with ya! 



Title: Re: The WICKED truth about my training
Post by: BFP on April 25, 2008, 05:17:14 AM
i9 will get a video of it in action so you can see it work too.

Jason


Title: Re: The WICKED truth about my training
Post by: ripitupbaby on April 25, 2008, 06:35:29 AM
i9 will get a video of it in action so you can see it work too.

Jason


Videos are always appreciated!   ;D



Title: Re: The WICKED truth about my training
Post by: The Master on April 25, 2008, 02:24:33 PM
(http://i2.iofferphoto.com/img/item/182/185/17/slimjim.jpg)


Title: Re: The WICKED truth about my training
Post by: davie on April 26, 2008, 05:05:50 AM
Watched ur vids, liked the cheeky grin after u hit 365.+I fell asleep waiting for u to fasten ur wrist straps in the 2nd vid, only messing.Do u have to keep ur elbows in whilst oding this lifting like that?

Did u get my PM about guestimatting weight wicked?

Iv got question for u peeps here,How do u know how many sets to do on max effort days.what i mean is how many sets do u do of 10 reps,then 6 reps, then doubles,then singles?

Dont slag off my squat numbers,had a few injuries in past couple years,but should it look like this?

barx20x2
220x10x1
268x6x1
275x2x1
286x2x1
297x1x1
308x1x1

??

Dont wanna thread hijack,as its a great thread,but all the folk that are in the know post here, so just wondering about that b4 i start my routine on monday that wicked helped me with.

davie


Title: Re: The WICKED truth about my training
Post by: Stubborn on April 26, 2008, 06:27:56 AM
I like to warm up kind of slow.

1x10
1x8
1x6
1x3
1x1 but still below max. Just a confidence builder.

You will find what works best for you eventually. All the best!


Title: Re: The WICKED truth about my training
Post by: davie on April 26, 2008, 06:42:26 AM
I like to warm up kind of slow.

1x10
1x8
1x6
1x3
1x1 but still below max. Just a confidence builder.

You will find what works best for you eventually. All the best!

Thanks i appreciate the tips.But am i not supposed to keep going until i hit a max i.e could end doing 4 sets of singles??

Sorry wicked, il take these questions else wer if u dont want them in ur logg bro.

davie


Title: Re: The WICKED truth about my training
Post by: MisterMagoo on April 26, 2008, 02:46:21 PM
I like to warm up kind of slow.

1x10
1x8
1x6
1x3
1x1 but still below max. Just a confidence builder.

You will find what works best for you eventually. All the best!

agreed. i used to warm up slowly, now i'm taking wicked's approach with fewer sets (today it was 135/225/275 and boom, heavy), and it works better for me.

a buddy of mine starts doing assloads of singles as soon as he hits 75% of his 1RM, and it works for him. that'd burn me the fuck out.


Title: Re: The WICKED truth about my training
Post by: davie on April 27, 2008, 03:53:06 AM
So 5 sets (10 reps to a 1 single) seems ok to starts. il use that for bench and squats.

davie


Title: Re: The WICKED truth about my training
Post by: BFP on April 27, 2008, 06:42:59 AM
So 5 sets (10 reps to a 1 single) seems ok to starts. il use that for bench and squats.

davie

Youve got to go by feel with it too...sometimes for me its 5 sets, others it is closer to 15!

Jason


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 28, 2008, 06:15:27 AM
yeah it depends on the exercise and what you're doing.. benching usually when i get to about 75% of 1rm I start pounding out singles and making decent jumps depending on how easily i got the weight up.

friday's workout

WIDE stance squats
....first time going wide and LOVE it! VERY stabile and comfortable but flexibility will come..

barx20x1
135x10x1
225x6x1
315x6x1
405x6x1
500x2x1
585x1x1 easily
635xmiss...

it's hard to get in and out of a wide stance without a monolift but I like how it felt! HIPS are sore as hell but i was able to handle the weight better.. I like it.

leg curls

140x10x1
185x10x1
200x4x2
140x15x1
160x15x1

ghr...yeah right

hammer curls

50lbsx6x1
70lbsx6x1
90lbsx6x1

light barbell curls

135x6x3


Title: Re: The WICKED truth about my training
Post by: davie on April 28, 2008, 06:22:00 AM
Haha good work mate.

Iv got my 1st session of the routine today, using regular squats, i ahvnt done 1rm for years so will b interesting.

Probs gonna look like this
1 set barx20
1x100kgsx10
1x110kg'sx8
1x120x6
1x125x3
1x130x1 See how i feel here, might go for more singles.Then il do the other stuff.

Ooow nervous excitment lol.

davie


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 28, 2008, 06:23:55 AM
DE bench


barx20x2
135x3x1
added monster mini's
wide grip
135x3x3
comp grip
135x3x3
close grip
135x3x3

3brd press
315x4x1
365x4x1
405x2x1..had a hard time grooving it..so i let it go today..next time I'll get 405 for 4

bent over barbell rows

overhanded grip from the floor...
135x10x1
225x10x1
315x10x1
underhanded grip...
405x10x1

face pulls

145x12x1
175x12x1
200x9x1

dumbbell laterals

45x4x1
55x4x1
65x4x1
75x4x1 and cheating like a stay at home mother... but that used to be the case with 60lb'ers but they're smooth as silk now.

good day in everything but the brd presses


Title: Re: The WICKED truth about my training
Post by: thewickedtruth on April 28, 2008, 06:25:16 AM
Haha good work mate.

Iv got my 1st session of the routine today, using regular squats, i ahvnt done 1rm for years so will b interesting.

Probs gonna look like this
1 set barx20
1x100kgsx10
1x110kg'sx8
1x120x6
1x125x3
1x130x1 See how i feel here, might go for more singles.Then il do the other stuff.

Ooow nervous excitment lol.

davie


haha get it done man! You know what you need to do... it's I AM going to do it..not will I do it! Can't wait to hear about how you do!


Title: Re: The WICKED truth about my training
Post by: davie on April 28, 2008, 11:29:30 AM

haha get it done man! You know what you need to do... it's I AM going to do it..not will I do it! Can't wait to hear about how you do!

Haha thanks man, was great.i found the higher rep stuff harder lol. im used to the more HIT style stuff, so usually id warm up really well then go into one set of most weight i cud use for 6-8 reps, best was (122kg's x6). But as i used more sets today it was tough.
I did (weights are in KG's, dont mock the weights):
1xbarx20
1x60kg'sx10
1x100x8
1x110x6
1x120x4
1x125x2
1x130x1
1x135x1.

So even tho iv done 120 for 8, and only did it for 4reps today, i was pleased.

I was gonna do 125 for 1 then leave it their, but as the guys wer telling me, c how u feel.and i got 125 for 2, so after that i started singles.

Iv never had that much weight on my shoulders before.On a funny note