Author Topic: The WICKED truth about my training  (Read 366924 times)

thewickedtruth

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Re: The WICKED truth about my training
« Reply #525 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

thewickedtruth

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Re: The WICKED truth about my training
« Reply #526 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!

greg2112

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Re: The WICKED truth about my training
« Reply #527 on: November 20, 2007, 09:00:15 AM »
Has your bodyweight gone up by doing this routine?  More overall thickness?

Good weights man!

thewickedtruth

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Re: The WICKED truth about my training
« Reply #528 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

greg2112

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Re: The WICKED truth about my training
« Reply #529 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. 

Honour

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Re: The WICKED truth about my training
« Reply #530 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

thewickedtruth

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Re: The WICKED truth about my training
« Reply #531 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!

thewickedtruth

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Re: The WICKED truth about my training
« Reply #532 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.


Honour

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Re: The WICKED truth about my training
« Reply #533 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........

thewickedtruth

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Re: The WICKED truth about my training
« Reply #534 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!

thewickedtruth

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Re: The WICKED truth about my training
« Reply #535 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.

Stubborn

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Re: The WICKED truth about my training
« Reply #536 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!

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Re: The WICKED truth about my training
« Reply #537 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).

haider

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Re: The WICKED truth about my training
« Reply #538 on: November 22, 2007, 04:30:43 PM »
Wicked.....you my friend are what they call HardCore 8).
HARDCORE TO THE MUTHAFCUKING BONE!!!!!!!!!!!!!!
follow the arrows

thelamefalsehood

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Re: The WICKED truth about my training
« Reply #539 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

thewickedtruth

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Re: The WICKED truth about my training
« Reply #540 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

Stubborn

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Re: The WICKED truth about my training
« Reply #541 on: November 23, 2007, 04:39:32 PM »
I need me some bands. Where did you get yours?

thewickedtruth

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Re: The WICKED truth about my training
« Reply #542 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.

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Re: The WICKED truth about my training
« Reply #543 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.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #544 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.

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Re: The WICKED truth about my training
« Reply #545 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.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #546 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

thewickedtruth

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Re: The WICKED truth about my training
« Reply #547 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


thewickedtruth

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Re: The WICKED truth about my training
« Reply #548 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!

thewickedtruth

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Re: The WICKED truth about my training
« Reply #549 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!