The WICKED truth about my training

[Honour]

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"

[thewickedtruth]

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"

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.

[Honour]

Hell yeah man, thats what I'm talkin about. By this time next year the ground will quake when you walk into the gym 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 . Sleep mmmmmm .

[thewickedtruth]

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'?!?! 

[Joey Tito]

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!

[thewickedtruth]

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...

[Honour]

Huge outer sweep Wicked, great work .

[thewickedtruth]

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

[thewickedtruth]

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.

[thewickedtruth]

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.

[thewickedtruth]

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!

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.....

[trab]

Lookin forward to seeing some bendy Olympic bar.

[thewickedtruth]

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.

[thewickedtruth]

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!

[thewickedtruth]

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.

[The Squadfather]

where are the vids of your barbell rows?

[thewickedtruth]

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.

[The Squadfather]

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.

[thewickedtruth]

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.

[The Squadfather]

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.

[thewickedtruth]

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.

[The Squadfather]

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.

[thewickedtruth]

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. 

[thewickedtruth]

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?!?! 

[thewickedtruth]

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....