The WICKED truth about my training

[thewickedtruth]

425 FOR 10 SETS OF 10 FRIDAY...

fuck this..

and i'm drunk thinking of only how shitty I squatted today after the party all evening..

lame..

100 good reps or die! AND convict pro's in on the 3rd! JUST IN TIME! 

[BFP]

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.

Make sure you are driving your head back into the bar and you are pulling your elbows down hard.

Jason

[thewickedtruth]

Make sure you are driving your head back into the bar and you are pulling your elbows down hard.

Jason

what does that force you to do?! 

[The Squadfather]

425 FOR 10 SETS OF 10 FRIDAY...

fuck this..

and i'm drunk thinking of only how shitty I squatted today after the party all evening..

lame..

100 good reps or die! AND convict pro's in on the 3rd! JUST IN TIME! 

bullshit, let's see some proof.

[BFP]

what does that force you to do?! 

Keeps your back tight, and helps keep you more upright, which alleviates the powerloss from form breakdown.

Jason

[thewickedtruth]

Keeps your back tight, and helps keep you more upright, which alleviates the powerloss from form breakdown.

Jason

see that's need to know shit.. I have never once done more than just hold the bar on my shoulders.

[thewickedtruth]

todays' ME bench session...


bench

135x10x1
225x10x1
315x3x1
315x3x1
315x3x1
325x2x1

incline presses
135x8x1
225x8x1
315x6x1

3 sets of tricep band pressdowns to failure

bent over barbell rows

135x10x1
315x10x1
405x10x1

CS rows

2platesx8x1
4platesx8x1
6platesx4x1

seated dumbbell laterals for 3 sets of 12 with 30lbs

MY FUCKING BENCH SUCKS!  I need to revamp my whatever... because I'm LOSING strength versus gaining it. My back is still strong as fuck.. I think I'm doing too much tricep work and I'm going to start picking things apart to find out what's up. 

[BFP]

todays' ME bench session...


bench

135x10x1
225x10x1
315x3x1
315x3x1
315x3x1
325x2x1

incline presses
135x8x1
225x8x1
315x6x1

3 sets of tricep band pressdowns to failure

bent over barbell rows

135x10x1
315x10x1
405x10x1

CS rows

2platesx8x1
4platesx8x1
6platesx4x1

seated dumbbell laterals for 3 sets of 12 with 30lbs

MY FUCKING BENCH SUCKS!  I need to revamp my whatever... because I'm LOSING strength versus gaining it. My back is still strong as fuck.. I think I'm doing too much tricep work and I'm going to start picking things apart to find out what's up. 

A few ideas:
QUIT benching 2x per week.  Flat bench on your DE day and do something else on the ME days.  You need to do something specific to improve your tricep strength.  Think bar and heavy weights with a close grip, not band pushdowns.  Lower your accessory work.  You seem to be way overtraining.

Jason

[thewickedtruth]

A few ideas:
QUIT benching 2x per week.  Flat bench on your DE day and do something else on the ME days.  You need to do something specific to improve your tricep strength.  Think bar and heavy weights with a close grip, not band pushdowns.  Lower your accessory work.  You seem to be way overtraining.

Jason

so on ME days do what like floor presses or inclines or ohp's?  do ONE back exercise for 4 sets and call it a day?

[BFP]

so on ME days do what like floor presses or inclines or ohp's?  do ONE back exercise for 4 sets and call it a day?

Exactly.  If you wanted to do OHP's, I had great success doing them as my supplemental exercise and not dong a direct delt exercise.  I liked doing 5x5 for the supplemental presses, and One back exercise per workout is plenty.

Jason

[thewickedtruth]

Exactly.  If you wanted to do OHP's, I had great success doing them as my supplemental exercise and not dong a direct delt exercise.  I liked doing 5x5 for the supplemental presses, and One back exercise per workout is plenty.

Jason

so let me make sure I understand you here on my upper body...

flat bench on DE day only.. and work with percentages and bands, one back exercise for 4 sets, and then one single tricep exercise? And then on ME day do one supplemental exercise that AIDS the bench press, one back exercise..


so when do you do tricep and delt work?! do you do just once set of each each time? or where would you put it?

sorry I'm being a pest. But you train and are versed in westside and I'm a fucking probie when it comes to powerlifting.

[thewickedtruth]

DE lowerbody today.. I just wanted to squat...

squats
135x10x1
315x10x11.. 12 total sets. I forgot my belt and I've had the flu for two damn days so I wasn't feeling up to doing anything too heavy.

NEW convict pro knee wraps are SICK! They felt fantasic and gave me alot of punch out of the hole! I can't wait to get my second pair as a backup!!!


didn't have any time to do some shrugs that I haven't done in awhile so I jumped to biceps...

dumbbell preacher curls 4 second eccentric and concentric portions of the lift... burned like hell
50lbsx8x1
60lbsx8x1
70lbsx5x1

[BFP]

so let me make sure I understand you here on my upper body...

flat bench on DE day only.. and work with percentages and bands, one back exercise for 4 sets, and then one single tricep exercise? And then on ME day do one supplemental exercise that AIDS the bench press, one back exercise..


so when do you do tricep and delt work?! do you do just once set of each each time? or where would you put it?

sorry I'm being a pest. But you train and are versed in westside and I'm a fucking probie when it comes to powerlifting.

The basic setup is this...

Main movement(ME/DE/RE lift)
Supplemental LIft (~75% of the time is triceps on bench day and hamstrings on sq/dl day)
Accessory
Accessory
Accessory, or prehab movement

SO..A bench day could be

Floor Press to 1RM

5 board Press 5x5

Chest Supported Row
3x10 or whatever, this is lighter hypertrophy style work.

Face Pulls
Same way, usually higher reps, 15-20

Rotator Cuff Work.

Does this help?  I can explain more if you need.

Jason

[thewickedtruth]

was still getting over being sick sunday so I skipped DE upperbody and made it up today with ME lowerbody

DE upper body..

speed bench
135x10x1
225x3x1
added choked monster minis
225x3x9 and it got faster the more I benched...I'm starting to notice a speed difference!

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x5x1 shitty...

ME LOWER BODY

rack deads from the shins
135x8x1
315x3x1
495x3x1
585x3x1
675x1x1
725x1x1 with a hitch.. new pr!!!

shrugs
135x10x1
500x10x1
585x10x1

good mornings
135x6x1
315x6x1
405x6x1 and started farting my ass off...so I cut out and went to curls

seated hammer curls
60lbsx6x1
70lbsx6x1
80lbsx6x1
90lbsx4x1

I think it was a good day..whole workout took 4 hours

[Stubborn]

Nice work! 4 hours? I cant remember the last time I stayed in the gym that long.

[thewickedtruth]

ME upper body

OHP

135x3x1
155x3x1
185x1x1
225x1x1
245xm
245xm  then I remembered you guys said to think like you're pushing your head through a window  you're opening and it worked...locked the next rep out smoothly
235x1x1 easy and a 10lb pr

smith machine inclines

135x10x1
225x10x1
315x4x1
315x5x1

barbell jm's supersetted with close grip benchpresses

barbell
135x10x1 then 10 cgbp
185x7x1 then 7 cgbp

super wide grip lat pulldowns super slow
160x10x2
180x10x2

seated laterals

40lbsx8x2

[haider]

Aren't Jm presses when you do an extension to your neck and press it back up? How did these feel? Why the presses on the Smith pussy ?

[thewickedtruth]

Aren't Jm presses when you do an extension to your neck and press it back up? How did these feel? Why the presses on the Smith pussy ?

Yes they are. It's like an extension you bring down to your collar bone and press it back up! I'm doing them with both dumbbells and barbells and love them. They really fry out the tri's..

I did the inclines on the smith because I was the only person in the gym next to the gym staff up front and I don't trust them to spot me.

[thewickedtruth]

DE lowerbody


parallel box squats

blue bandsx5x1
bluebands+choked monster mini's x5x1  (280 at the top/120 at the bottom)
135x2x1
225x2x1
315x2x1
335x2x9 (615 at the top/455 at the bottom)

squatted strong today...


speed deads

135x3x1
315x3x1
405x3x8

band calf raises

[thewickedtruth]

DE upperbody

bench press (60%) with close grip for shoulder rehab

135x10x1
225x3x1
added monster minis
245x3x9

barbell jm presses

135x10x1
185x10x1
185x8x1

barbell extensions

135x8x2

no gas in the fucking tank today.. weak pressing and tricep work

dumbbell rows

100x10x1
160x10x3

dumbbell raises

50lbsx8x1
60lbsx8x1
70lbsx4x1

coming down on these weight wise to help my shoulder get better. My delts get alot of juice in the presses...this'll be fine.

[thewickedtruth]

ME lowerbody

roundback good mornings

135x6x1
135x6x1
315x3x1
405x3x1
495x1x1
545x1x1 20lb pr

stiff leg'd deads

135x8x1
315x8x1
500x6x1
500x6x1
500x8x1 went for broke and sank it... the last two were just plain ol' deads because my lowerback was giving out.

rep pr's for multiple sets on the sldl's

hammer curls

60lbsx6x1
70lbsx6x1
80lbsx6x1
100lbsx2x1

barbell curls

145x6x2

and some trap stuff...

[MisterMagoo]

fucking intense, dude. i'm pretty sure my best SLDL was 365x5 off a block. i can't imagine 500 for a set of 8.

do you use a standard bar for the GMs? i think for the weight you're using a cambered bar might serve you better.

[thewickedtruth]

fucking intense, dude. i'm pretty sure my best SLDL was 365x5 off a block. i can't imagine 500 for a set of 8.

do you use a standard bar for the GMs? i think for the weight you're using a cambered bar might serve you better.

Thanks bro. It's not that bad. The hard part is getting it off the floor..once it starts going it's not a big deal. Are you getting in on the powerlifting board challenge? 

I have been using a barbell but from now on when I max them..I'm driving the extra distance to metroflex to use their cambered bar or their safety squat bar. it's hard to control the barbell from rolling when you go that heavy. I think the last time I did sldls' with 5 I only got 3 or 4 reps. My how things have changed! 

[thewickedtruth]

ME upper body..


cgbp (pinky on the ring)
135x10x1
225x3x1
added 3 board
315x3x1
365x3x1
385 miss...bullshit...

looks like my max is 365 in the bench right now down 60lbs from 425. My shoulders are getting stronger, my back, biceps, legs, lockout is strong..just my benching is coming down. So I did some 90% full range close grips and did singles..

full range CGBP

335x1x8

CS rows

2platesx8x1
4platesx8x1
6platesx5x1
6 and a quarterx2x1 new pr!


triceps pressdowns

3sets of 20 super slow

laterals supersetted with front laterals... 30lbsx12x2 then 30lbsx12x2

I AM however working on technical shit of the bench. I'm doing alot of presses with just the bar to engrain the groove into my person. I also am gripping the bar as hard as I can to help stabilize it and that's making a difference. My bar speed is also increasing dramatically and I'm not fighting it on the way down as much and it's making the press on the way up alot easier. I think I'm going to be sick if I max out and it's a legit 365 again. I haven't been that low in awhile but my shoulder hurts like hell lately when I go heavy. I'm going to see a coach...

[The Squadfather]

i'll probably catch some shit for saying this but i've always thought that the fancy Westside bench techniques are for guys already benching 500+, i believe you really need to pound the regular old bench press heavy until you reach that level and then tweak stuff to go with the shirt work, you say your bench has gone down well i'd just go back to benching heavy and then wait a couple of years until if and when you hit that number, not that i'm a huge bencher myself but i've just never seen the sense of it.