The WICKED truth about my training

[thewickedtruth]

Sounds like you need to practice with a wider grip. The log grip width is about equal to having your pointer finger on or slightly outside the rings on an oly bar. If you go that wide you have no choice but to put your elbows out really. Oly lifters dont flare their elbows out much but they also arent lifting the bar with their arms at all. They just blow it up with leg power and catch it at the top. Try using a clean grip when starting the Push Press so that the bar is on your shoulders and you get all your leg drive into it. If you are as fast in the squat as I imagine, you should have no problem jumping 250+ in the air and catching it at the top.

I'm working on speed..speed is everything to me lately. The faster you get a weight moving the easier it is to finish the lift. force=massxacceleration..that's what kills alot of my deadlift attempts... if i start out slow I'll lose it. If i explode with my legs it's easy money. I have a hard time LOCKING OUT my overheads...i can get the bar going and get it over my head but i'm a few inches shy of lockouts after a few reps with 225. I cna hit 225 for a few and then a few more ALMOSTS which sucks.

[Stubborn]

Bands baby! Have you tried overhead with bands? Its crazy how difficult the lockout is with bands. Use low weight so that the bottom is EASY (cuz you got that part) but you will have to get some crazy SPEED going to be able to lock it out no matter whats on the bar. I hooked my minis around the bottom of the power rack (not on pins, on the bottom) and pressed out 135 for a few and I felt like a weak little girl. The bottom felt over 200lbs already and the top was like I was locking out near 300! My shoulders were WRECKED!

How much resistance is in a mini band stretched out to 8 feet?

[thewickedtruth]

Bands baby! Have you tried overhead with bands? Its crazy how difficult the lockout is with bands. Use low weight so that the bottom is EASY (cuz you got that part) but you will have to get some crazy SPEED going to be able to lock it out no matter whats on the bar. I hooked my minis around the bottom of the power rack (not on pins, on the bottom) and pressed out 135 for a few and I felt like a weak little girl. The bottom felt over 200lbs already and the top was like I was locking out near 300! My shoulders were WRECKED!

How much resistance is in a mini band stretched out to 8 feet?

I think bands get their ratings at 5.5' ..so if the mini's are 35lbs and you're running two... 70lbs there...a tiny bit over 100lbs at the top at 8 feet if I understand bands right.

[Stubborn]

I think bands get their ratings at 5.5' ..so if the mini's are 35lbs and you're running two... 70lbs there...a tiny bit over 100lbs at the top at 8 feet if I understand bands right.

So it was actually 205 at the bottom. 235 at the top seems a bit light as the resistance increases exponentially. I will test it with a DB and see. Nonetheless, give it a try.

[thewickedtruth]

Today's dynamic lowerbody day..

Wanted to try the dead lift for reps to see how many I could get in a minute...

warmup
225x40x1


and since I had the camera...

good mornings

135x15x1
315x10x2

seated dumbbell curls

50lbsx10x1
70lbsx9x1  getting easier all the time...

barbell curls

there was a dude straining and grunting with 135 for a double who's arms blew mine away... and I banged out 135 for two sets of an easy 10.

did alot of bullshitting in the gym today.. so dind't really get much done plus I've been sick all week. Sore throat, fever, etc... that seems to disapate around noon and hit me every night just before bed. Weird.

[BFP]

Good stuff!  Video Links?

Jason

[haider]

why no ME lowerbody days?

Looking forward to the videos..

[thewickedtruth]

why no ME lowerbody days?

Looking forward to the videos..

I'm uploading them on photobucket as we speak and then I'll post'em.. and yeah ME lowerbody takes place mondays..and this past monday was christmas eve so there was no workout that day since my jew ass gym was only open from 10-2.  Monday I'm going to walk out 600lbs again on the squat and try it again.

[haider]

I'm uploading them on photobucket as we speak and then I'll post'em.. and yeah ME lowerbody takes place mondays..and this past monday was christmas eve so there was no workout that day since my jew ass gym was only open from 10-2.  Monday I'm going to walk out 600lbs again on the squat and try it again.

Hurry up queer 

[thewickedtruth]

Hurry up queer 

SURE ARE SCHMOE'N FOR THE LIFTING VIDS THERE KETTLE! 


LOVE,
POT

[haider]

SURE ARE SCHMOE'N FOR THE LIFTING VIDS THERE KETTLE! 


LOVE,
POT

WELL....

[thewickedtruth]

WELL....

they're up in the G/O board...

[Stubborn]

they're up in the G/O board...

You say YOU'RE fat! I cant wait for the flaming coming my way. I dont look like I did in my pic on the Pics of GetBiggers page anymore.

[thewickedtruth]

You say YOU'RE fat! I cant wait for the flaming coming my way. I dont look like I did in my pic on the Pics of GetBiggers page anymore.

HAHA that belt is to keep that gut under control! Man you know that!

Dude that's mid 240's at 22% haha...tha'ts pretty fat bro

[BFP]

Nioce vids man.  That skinny queer going to pay you or what?

Jason

[haider]

Nioce vids man.  That skinny queer going to pay you or what?

Jason

who're u calling a skinny queer

[thewickedtruth]

Nioce vids man.  That skinny queer going to pay you or what?

Jason

NAh I wouldn't have made teh bet.. half those cut early.. I was stopping when I could see the barbell on my shoulders.. guess that's not a good judge huh?!

[thewickedtruth]

who're u calling a skinny queer

lol all the fat fucks running smack on the mouthy schmoe! 

You know we're fucking wih you "H"...but he was talking about the other guy calling me out saying I can't do good mornings with 315... seemed pretty easy to me. 

[BFP]

who're u calling a skinny queer

Not you...this time   All my shit talking is done on the G&O and the alphabet boards.

Jason

[Stubborn]

lol all the fat fucks running smack on the mouthy schmoe! 

You know we're fucking wih you "H"...but he was talking about the other guy calling me out saying I can't do good mornings with 315... seemed pretty easy to me. 

Those GM's were totally acceptable. The only way you can truly tell your depth is to rack/tap it each time down. RESPEK!

[haider]

[thewickedtruth]

todays DE upper body

bench
135x10x1
225x3x1
added monster minis
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x3x1
225x13x1+2rp+3rp 18 total.. not bad.. I gas'd after 15 last time. I kept telling myself speed will outrun the bands and it worked.

dumbbell jm's
50lbsx15x1
50lbsx12x2 
I try to focus on feeling the tension at the base of the elbow..if that is sore then I know I'm doing it right I'm told.

band pressdowns with monster mini
3 sets of 12

HS plate loaded rows.. haven't done these in awhile..

3plates per sidex10x1 warmup
7plates per sidex8x3

seated dumbbell presses
60lbsx12x3

[thewickedtruth]

ME lowerbody..had an hour to workout..so I did what I could what I had....


squats

135x10x1
225x2x1
315x2x1
405x2x1
added belt and wraps
500x2x1
550x1x1 cut a little high
550x1x1 cut a little high again... I refused to go for 600 again until  I can DEFINATELY get 550 without worry.

between the 500 sets I did bicep torture...

dumbbell curls-50lbsx10x1 then immediately to hammer curls 50lbsx10x1  20reps total
                    60lbsx10x1 then immdiately to hammer curls 60x10x1 20reps total
 
                    70lbsx6x1 then immediately to hammer curls 70lbsx6x1 12reps total


i was pretty much burning after all that..

no speed deads..didn't have the time.

[BFP]

ME lowerbody..had an hour to workout..so I did what I could what I had....


squats

135x10x1
225x2x1
315x2x1
405x2x1
added belt and wraps
500x2x1
550x1x1 cut a little high
550x1x1 cut a little high again... I refused to go for 600 again until  I can DEFINATELY get 550 without worry.

between the 500 sets I did bicep torture...

dumbbell curls-50lbsx10x1 then immediately to hammer curls 50lbsx10x1  20reps total
                    60lbsx10x1 then immdiately to hammer curls 60x10x1 20reps total
 
                    70lbsx6x1 then immediately to hammer curls 70lbsx6x1 12reps total


i was pretty much burning after all that..

no speed deads..didn't have the time.

You squatting off of a box?  Also save the speed deads for your DE sq/dl workout.  Nice numbers though!

Jason

[thewickedtruth]

You squatting off of a box?  Also save the speed deads for your DE sq/dl workout.  Nice numbers though!

Jason

nope..just plain squatting..I do DE squats off a box though. I keep leaning forward instead of bringing my ass down and it becomes more of an exaggerated goodmorning than a squat today for some reason.