The WICKED truth about my training

[Stubborn]

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!

[thewickedtruth]

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

[thewickedtruth]

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

[thewickedtruth]

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! 

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! 

[thewickedtruth]

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....

[BFP]

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

[thewickedtruth]

Gotcha..I'll not do that anymore. Thanks for that.

[Swedish Viking]

These are some sweet numbers!  Where are the pics?

[thewickedtruth]

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.

[thelamefalsehood]

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.

[thewickedtruth]

http://www.trainordie.com/metalrage/viewtopic.php?t=2229

give that a shot..video and everything

[thewickedtruth]

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

[BFP]

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

[thewickedtruth]

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.

[thewickedtruth]

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...

[BFP]

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

[trab]

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?

[BFP]

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

[trab]

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.... 
Guess I should trust that more'n experts....

[thewickedtruth]

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!

[BFP]

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

[thewickedtruth]

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.

[BFP]

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

Jason

[thewickedtruth]

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

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..

[BFP]

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