Author Topic: The WICKED truth about my training (Read 368278 times)

thewickedtruth · « **Reply #450 on:** October 04, 2007, 01:23:05 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

thewickedtruth · « **Reply #451 on:** October 06, 2007, 05:08:49 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!!!

thewickedtruth · « **Reply #452 on:** October 07, 2007, 06:25:11 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!!!

Stubborn · « **Reply #453 on:** October 08, 2007, 09:24:04 PM »

Quote from: thewickedtruth on October 07, 2007, 06:25:11 PM

This style of training is very motivating and very very efficient! 5 NEW PERSONAL BESTS TODAY!!!

And what "style" would that be?

When you put "+6rp" is that a new set? Or just thrown on the end?

PANDAEMONIUM · « **Reply #454 on:** October 08, 2007, 11:01:46 PM »

Quote from: thewickedtruth on October 07, 2007, 06:25:11 PM

BACK!!!

bent over barbell rows:

135x10x1
315x8x1
415x7x1+3rp NEW PR!!! total reps and first set total

How's your form on these?

thewickedtruth · « **Reply #455 on:** October 09, 2007, 01:02:22 PM »

Quote from: Lift4Size on October 08, 2007, 09:24:04 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!

thewickedtruth · « **Reply #456 on:** October 09, 2007, 01:05:42 PM »

Quote from: PANDAEMONIUM on October 08, 2007, 11:01:46 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

. 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.

thewickedtruth · « **Reply #457 on:** October 09, 2007, 01:14:35 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.

Stubborn · « **Reply #458 on:** October 09, 2007, 03:52:36 PM »

Quote from: thewickedtruth on October 09, 2007, 01:02:22 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!

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?

thewickedtruth · « **Reply #459 on:** October 09, 2007, 03:56:10 PM »

Quote from: Lift4Size on October 09, 2007, 03:52:36 PM

I get ya! 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!

Stubborn · « **Reply #460 on:** October 09, 2007, 04:06:24 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!

thewickedtruth · « **Reply #461 on:** October 09, 2007, 04:12:27 PM »

Quote from: Lift4Size on October 09, 2007, 04:06:24 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!

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!

Stubborn · « **Reply #462 on:** October 09, 2007, 04:15:38 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.

Honour · « **Reply #463 on:** October 09, 2007, 08:29:24 PM »

Wicked you are going to have to get video of this stuff if you do it mate, that would be sweet

.

trab · « **Reply #464 on:** October 10, 2007, 03:45:28 AM »

Ya should slap up a clear'r back Pic. Looks like you got some baby anacondas growing under the skin up
your spine....

Get yur bands yet?

thewickedtruth · « **Reply #465 on:** October 10, 2007, 06:50:11 AM »

Quote from: Honour on October 09, 2007, 08:29:24 PM

Wicked you are going to have to get video of this stuff if you do it mate, that would be sweet .

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!!!

thewickedtruth · « **Reply #466 on:** October 10, 2007, 06:50:59 AM »

Quote from: trab on October 10, 2007, 03:45:28 AM

Ya should slap up a clear'r back Pic. Looks like you got some baby anacondas growing under the skin up
your spine....

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..

thewickedtruth · « **Reply #467 on:** October 15, 2007, 06:10:45 AM »

Countdown one week til my first taste of strongman!

Did some back work yesterday and have discovered that I like pullups!

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

thewickedtruth · « **Reply #468 on:** October 16, 2007, 11:35:01 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.

thewickedtruth · « **Reply #469 on:** October 16, 2007, 01:17:38 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

Stubborn · « **Reply #470 on:** October 16, 2007, 03:31:18 PM »

Quote from: thewickedtruth on October 16, 2007, 01:17:38 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!

thewickedtruth · « **Reply #471 on:** October 16, 2007, 03:34:29 PM »

Quote from: Lift4Size on October 16, 2007, 03:31:18 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.

Stubborn · « **Reply #472 on:** October 16, 2007, 03:45:22 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!

thewickedtruth · « **Reply #473 on:** October 16, 2007, 03:50:13 PM »

Quote from: Lift4Size on October 16, 2007, 03:45:22 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!

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!

Stubborn · « **Reply #474 on:** October 16, 2007, 03:55:52 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.