Author Topic: The WICKED truth about my training (Read 401540 times)

BFP · « **Reply #1325 on:** August 23, 2008, 09:25:13 PM »

Quote from: thewickedtruth on August 18, 2008, 11:49:33 AM

I also feel that as much as the floor press helps, it's also dangerous. I HAVE to groove them right. If I start rep'n them out and get squirrelly my shoulder starts talking. Because they're FORCING me to groove right and use good form I THINK it's worth the risk.

without seeing your form I can say with 90% certainty its because your back isnt as tight as it should be.

Jason

thewickedtruth · « **Reply #1326 on:** August 24, 2008, 10:37:57 AM »

Quote from: Jason Pegg on August 23, 2008, 09:25:13 PM

without seeing your form I can say with 90% certainty its because your back isnt as tight as it should be.

Jason

i'm thinking you're right on this too... the more I imagine doing the movement and how it feels.. my back is usually relaxed.

BFP · « **Reply #1327 on:** August 24, 2008, 01:28:29 PM »

Quote from: thewickedtruth on August 24, 2008, 10:37:57 AM

i'm thinking you're right on this too... the more I imagine doing the movement and how it feels.. my back is usually relaxed.

WRONG ANSWER!!!!! lol. you will be surprised how much stronger you feel when youre pressing with a tight upper back. Its like night and day.

Jason

thewickedtruth · « **Reply #1328 on:** August 25, 2008, 06:47:06 PM »

DE bench

speed bench

barx20x1
135x10x1
added monster minis
185x3x8

floor press with medium chains

135x8x1
225x8x1
315x8x1

super setted chins with barbell rows for back work

thewickedtruth · « **Reply #1329 on:** August 26, 2008, 01:55:20 PM »

ME lower

concentric ssb good mornings

135x3x1
185x3x1
225x3x1
315x3x1
335x3x1

HARD AS HELL! HUGE difference when the bar is at legal depth vs. up high on your neck! WOW!

12" box squats

135x10x2
225x10x1

glute hams

10x1x1
added weight vest and 60lbs of chain (100lbs total extra weight)
3 sets of 6

thewickedtruth · « **Reply #1330 on:** August 29, 2008, 12:15:55 PM »

shitty day..been feeling kinda sick and i think it's still on me.i'm losing a ridiculous amount of strength in my bench press too. Where i could triple 365 now it's down to singles.

something isn't right.

ME bench..wanted max effort triples

barx20x1
135x10x1
225x3x1
315x3x1
365x1x5
315x3x1

dips and chins for accessory work..

i think i might go back to working with percentages..

BFP · « **Reply #1331 on:** August 30, 2008, 05:48:28 AM »

Quote from: thewickedtruth on August 29, 2008, 12:15:55 PM

shitty day..been feeling kinda sick and i think it's still on me.i'm losing a ridiculous amount of strength in my bench press too. Where i could triple 365 now it's down to singles. something isn't right.

usually, more testosterone is the best answer.

Jason

thewickedtruth · « **Reply #1332 on:** August 30, 2008, 08:30:25 AM »

Quote from: Jason Pegg on August 30, 2008, 05:48:28 AM

usually, more testosterone is the best answer.

Jason

i'm gonna run something new for awhile and see where it takes me before I consider adding a new supplement to the list.

thewickedtruth · « **Reply #1333 on:** August 31, 2008, 04:56:31 PM »

todays' work.. all bench accessory

chins

4 sets to failure with new grip everytime.. first set hit 15! new pr!

lat pulls downs

4 sets of 12

barbell overhead extensions

4 sets of 6 with the final set of 155 being effortless..should've moved up to 185

bw dips

4 sets to failure..first set got 23! NEW PR!

side laterals

3 sets of 6

rear delt flys

sets of 6 then reversed the grip and pyramided down

I'm thinking...which is never good, that I should have one day of heavy percentage work with bw accessory stuff then one day of light speed work with HEAVY acessory work. HOWEVER! only have one benching session in each. Do heavy percentage work for one week.. then do speed work the next and see how it goes.

Stubborn · « **Reply #1334 on:** August 31, 2008, 08:51:52 PM »

I have seen some people get great results from a split like this:

Week 1
Tuesday=heavy squat day
Thursday=speed bench day and accessories
Saturday=heavy lower day (usually DL's and the like)

Week 2
Tuesday=speed squat day
Thursday=heavy bench/overhead day
Saturday=speed lower day and accessories

Still working with percentages, just longer rest periods. The people who did this were nattys so the extra rest is definitely needed. GPP work was thrown in a couple times a week as well. It is similar to the first split I ever did and that one worked great....then again I was a noob.

thewickedtruth · « **Reply #1335 on:** August 31, 2008, 11:34:59 PM »

Quote from: Lift4Size on August 31, 2008, 08:51:52 PM

I have seen some people get great results from a split like this:

Week 1
Tuesday=heavy squat day
Thursday=speed bench day and accessories
Saturday=heavy lower day (usually DL's and the like)

Week 2
Tuesday=speed squat day
Thursday=heavy bench/overhead day
Saturday=speed lower day and accessories

Still working with percentages, just longer rest periods. The people who did this were nattys so the extra rest is definitely needed. GPP work was thrown in a couple times a week as well. It is similar to the first split I ever did and that one worked great....then again I was a noob.

dude i'm down to try whatever... however all my lowerbody work is focused on one thing.. pulling so all squatting is going to be higher reps and that's it. For a few reasons but the main one being that i HATE squatting. HAHA

i'll know tuesday if my work on my pulling is helping for sure.

Stubborn · « **Reply #1336 on:** September 01, 2008, 08:50:10 AM »

Quote from: thewickedtruth on August 31, 2008, 11:34:59 PM

dude i'm down to try whatever... however all my lowerbody work is focused on one thing.. pulling so all squatting is going to be higher reps and that's it. For a few reasons but the main one being that i HATE squatting. HAHA

i'll know tuesday if my work on my pulling is helping for sure.

Whats up man? You used to love teh squats. Since I have started to focus on my squatting again my pull has gone back up. Going back to Max OT for a while helped me a lot. I am doing WSB again but it was a much needed change.

thewickedtruth · « **Reply #1337 on:** September 02, 2008, 01:50:52 PM »

a little bit of pulling...

ME deads with 60lbs of chains

135x10x1 warmup
315x3x1
500x1x1
585x1x1
added chains
585x1x1
625xmissed..should've went to 610 instead of going for broke

triples

500x3x2
added chains
500x3x1
550x3x1

GHR's

bw/ wide, comp, and narrow stances

10x3

thewickedtruth · « **Reply #1338 on:** September 03, 2008, 09:57:46 PM »

here's the new bench program plan..

week 1: 85% of my 1rm for 3 sets of 5
week 2: 90% of my 1rm for 4 sets of 3
week 3: 95% of my 1rm for 5 sets of 1

each progressive week after that I'll be adding 5lbs to each number...so at the end of week 16, say my starting 1rm is 385, I should be benching it for 5 singles easily. I plan on having a HEAVY day which is going to be the heavier percentage work with bodyweight chins and dips for accessory work then have A straight accessory day working ALL my accessory movements VERY heavy to see how this all goes down. I'm still debating on having a speed bench day. I even went as far as to get in on abit more atlarge nutrition swag to help this all out. I'm only allocated x-amount a month but wanted to double up on the "results" which a few of the ALN athletes are doing and seem to be REALLY liking the results and the way it feels even after a week. Nice to know the ol' "septsale" product code for 10% off still works for us on the inside. Atleast saves my cheap ass some shipping.

seems the week should lay out as follows since i've been weak as hell.. I'm going to start with my 1rm sitting at 385 since that's about what the numbers are reading now

so week 1: 325x5x3

week 2: 345x3x4

week 3: 365x1x5 which we already know I can do...

week 4: 330x5x3

week 5: 350x3x4

week 6: 370x1x5

looking at it on paper seems reasonable enough and giving myself ONE day of benching with ONE day to really assault the accessory work will I HOPE pay out since I'm not on anything. This routine worked before and is reminescent of ALN's bench program I tried out before but got hurt while fucking around and made me drop it.

oh yeah..all this while trying to cut weight.. this is why i'm throwing down for some extra ALN supps..gotta keep that recovery up there.

Overload · « **Reply #1339 on:** September 04, 2008, 06:29:49 AM »

Now that is what i'm talking about!

I think that works great, but i would reverse the amount of sets like so...

week 1: 85% of my 1rm for 5 sets of 5
week 2: 90% of my 1rm for 4 sets of 3
week 3: 95% of my 1rm for 3 sets of 1

So you will be doing 5 sets of 5 and 3 sets of 1.

That is just how i would do it.

I think you will like the percentage training very much, but i would still do speed work.

thewickedtruth · « **Reply #1340 on:** September 04, 2008, 11:43:31 AM »

i honestly don't think i have the gas in the tank to do that many sets with the weights pre-determined. I seem to respond well to abosolute strength versus limit strength well which prompted my current rep scheme to weight. I'll give today's 325 for 5 a good go and see how it ends up feeling. If i honestly end up being able to do MORE sets of 325 i'll be rather surprised.

thewickedtruth · « **Reply #1341 on:** September 04, 2008, 08:00:43 PM »

ME bench day

barx20x1
135x10x1
225x5x1
325x5x3 and two things happened.. one, I was surprised I could actually do three sets of this. Two, It wasn't very easy which is sad as hell. The last rep of every set was hell. When I grooved it perfectly however, it FLEW up. I'm going to have to really focus on form because i watch the bar and collapse too much and learn EXACTLY where the bar should land. The 4 rep on the last set was my best rep of the day.. the moment it touched it blew up effortlessly. Either way, day one is done.

bw chins

5 sets of 10

bw dips

4 sets of 20

... and that mcdonald's mcrib sandwich is so damn GOOD!

Overload · « **Reply #1342 on:** September 05, 2008, 05:55:22 AM »

Good stuff!

When you get back to singles you will see a difference.

McRibs are good, i order them 3 at a time!

ripitupbaby · « **Reply #1343 on:** September 05, 2008, 07:46:50 AM »

MMMMMMMMMMMMMmmmmmmmmmmm mmmmm McRIB..........MMMMMMMMM MMMMMMMM............

QuakerOats · « **Reply #1344 on:** September 05, 2008, 07:49:25 AM »

always wondered why McD's doesn't make them a permanent part of the menu.

thewickedtruth · « **Reply #1345 on:** September 05, 2008, 10:32:02 AM »

Quote from: QuakerOats on September 05, 2008, 07:49:25 AM

always wondered why McD's doesn't make them a permanent part of the menu.

i was wondering the same thing as i just finished my second one.. i'm sure i'll be sick of them by friday.. but at the moment "i'm lovin it" HAHA!

my diet today has looked like this.. lmao

ETS, FISH OIL, multivitamin, REsults, Maximus when i woke up

2 mcribs and a coke

nitrean right after

HAHA

QuakerOats · « **Reply #1346 on:** September 05, 2008, 01:11:48 PM »

Quote from: thewickedtruth on September 05, 2008, 10:32:02 AM

i was wondering the same thing as i just finished my second one.. i'm sure i'll be sick of them by friday.. but at the moment "i'm lovin it" HAHA!

my diet today has looked like this.. lmao

ETS, FISH OIL, multivitamin, REsults, Maximus when i woke up

2 mcribs and a coke

nitrean right after

HAHA

hahaha, i fucckin' love those things and it should be obvious from looking at me.

thewickedtruth · « **Reply #1347 on:** September 05, 2008, 05:43:42 PM »

i need to cut down myself.. been sitting pretty large around lately.. time to slim down abit. Thinking mabye giving overload some shit in the 220's. Once I start losing i tend to drop it pretty fast.

BFP · « **Reply #1348 on:** September 05, 2008, 07:00:12 PM »

Quote from: thewickedtruth on September 05, 2008, 05:43:42 PM

i need to cut down myself.. been sitting pretty large around lately.. time to slim down abit. Thinking mabye giving overload some shit in the 220's. Once I start losing i tend to drop it pretty fast.

Cocaine is a helluva drug!

Jason

thewickedtruth · « **Reply #1349 on:** September 06, 2008, 03:27:43 PM »

Quote from: Jason Pegg on September 05, 2008, 07:00:12 PM

Cocaine is a helluva drug!

Jason

i don't know what you're talking about LOL

today's DE lower body fuck around....

farmer's walks with fat handles

90lbsx180'...i could skip with this shit..
180lbsx180'
270lbsx90'... and that's about the time my right hand decided to deglove itself and take two calluses with it. LOVE IT! That's a PR for sure! Fat handles are slicker than shit out of a duck's ass! LOVE IT!

zercher squats with hams touching calves off the start

135x6x1
225x6x1
315x6x1
405x1x1 oops! forgot my elbow sleeves and just one was enough to make me tap out!
315x6x1

from squats on a 12" box

135x6x1
225x6x1
315xmissed..something about this deep ass box KILLS my power.. which is why from now on i'm going to use it! attack the weak areas!

oly highbar squats on the 12" box

135x10x1
225x10x1
315x10x1

i need to squat more...