The WICKED truth about my training

[thewickedtruth]

I said I wanna see the form on those...

Why do the front raises? Just trying to build up your front delts or what?

well yeah they do... and the front delts are involved in heavy ass benching..so it makes sense. I bench twice  a week so doing major delt exercises like presses or upright rows just don't make sense. I do them every so often.. but front and side raises get the job done.

oh yeah sure i'll try to get you a vid of the form I use..

[haider]

never heard of raises of any kind improving the bench press  Are you still sticking to regular flat bench for your ME exercise?

[Stubborn]

never heard of raises of any kind improving the bench press  Are you still sticking to regular flat bench for your ME exercise?

You have a big bench too, huh?

[haider]

You have a big bench too, huh?

its all about power and explosion for me brother.

[Stubborn]

Loud and clear, buddy!

[haider]

Loud and clear, buddy!

I was only asking him why, not criticising him.

But I know its easy to pick on a guy who uses your warm-up weights for his ME lifts

[thewickedtruth]

never heard of raises of any kind improving the bench press  Are you still sticking to regular flat bench for your ME exercise?

 Yes I'm am..but now i'm doing percentage work to see if that works

[The Squadfather]

I said I wanna see the form on those...

Why do the front raises? Just trying to build up your front delts or what?

most big benchers do some form of front raises i've noticed, one of the best ever Jim Williams used to them all the time with a 100lb. plate.

[thewickedtruth]

I was only asking him why, not criticising him.

But I know its easy to pick on a guy who uses your warm-up weights for his ME lifts

hey you throw lip..and you knwo it's all in good fun. Just like the guys that give each other shit in the gym.

I've noticed my shoulders haven't been as fatigued and are looking bigger overall from all the raises..plus I never did them because I wasn't strong in them which I should've been working on isntead of bypassing them. OHP's and raises are great for big delts.. .


but we all know you're a pussy 

[MisterMagoo]

most big benchers do some form of front raises i've noticed, one of the best ever Jim Williams used to them all the time with a 100lb. plate.

great pre-hab work. i've gotten to throwing around a pair of 35s at some point for high-rep sets and my shoulders just feel healthier.

sebastian from metal militia also has an absolutely crazy form of them he calls "reapers" that are something of a combo between a front raise and an upright row that works very well and with not much weight.

[thewickedtruth]

yeah they're great prehab before benching or anything heavy on chest or shoulders..


ME lowerbody

parallel box squats with bands...

barx20x1
bar+choked monster minis and blue bands (280 at the top.. 120 at the bottom)x10x1\
135x5x1
225x5x1
315x5x1
365x1x1
405x1x1
455x1x1 smoked it. Was effortless! (735/575)
500xmiss... I sat too long on the bottom and didn't get it going fast enough.  I will get it next time. It looked SICK seeing the bar bend that much. I unracked it and sat down..and sat down too long and leaned too far forward coming off the bottom.    (780 at the top/620 at the bottom) Would've been SICK! So I hit a little better than I thought I would in the box squats and should be happy..but 620 at the bottom on a parallel banded box squat would translate nicely!

front squats

barx8x1
135x8x1
225x6x2
first time ever doing box squats and I sat down on my heals. It really makes you work on staying up straight.

dumbbell hammer curls

40lbsx6x1
60lbsx6x1
80lbsx6x1
90lbsx3x1

[MisterMagoo]

what's with the bands if you lift raw? i mean, that's fucking BEASTLY, but i'd think straight weight would serve you better than a WSB-type affair.

of course, considering my box squats are what you did... just without the bands... maybe i shouldn't talk. 

[thewickedtruth]

what's with the bands if you lift raw? i mean, that's fucking BEASTLY, but i'd think straight weight would serve you better than a WSB-type affair.

of course, considering my box squats are what you did... just without the bands... maybe i shouldn't talk. 

HAHA say what?

Banded box squats make you move FASTER and get progressively harder...so let's say I sat down with 575 straight weight it would be EASIER than with the bands. Because they get progressive harder at an almost exponential rate... they build explosiveness no problem! From the looks of it if I'm probably good for a 600lb box squat or a new PR in the squat here VERY soon! The bands make you stronger and faster...geared or not..just like pulling against bands..if you lockout blue bands on a 700lb pull in training..you should've have any problem locking out 730-750 if you get it moving. It's why I bench wiht them. My lockout is strong as fuck because of the bands and they make you MOVE faster.

[MisterMagoo]

HAHA say what?

Banded box squats make you move FASTER and get progressively harder...so let's say I sat down with 575 straight weight it would be EASIER than with the bands. Because they get progressive harder at an almost exponential rate... they build explosiveness no problem! From the looks of it if I'm probably good for a 600lb box squat or a new PR in the squat here VERY soon! The bands make you stronger and faster...geared or not..just like pulling against bands..if you lockout blue bands on a 700lb pull in training..you should've have any problem locking out 730-750 if you get it moving. It's why I bench wiht them. My lockout is strong as fuck because of the bands and they make you MOVE faster.

see i never figured that because it's an uneven load. looks like i'll have to mess around with them some more. 

i do know explosiveness on my pull is a HUGE problem for me, though.

[thewickedtruth]

see i never figured that because it's an uneven load. looks like i'll have to mess around with them some more. 

i do know explosiveness on my pull is a HUGE problem for me, though.

don't jerk the weight off the ground..but pull FAST! Drive your legs into it. Until you figure out how to get low and really PUSH with your legs...you won't get very fast. It took me forever but I finally figured out what it feels like and I can make 600 fly so fast the bar bounces at the top.

[thewickedtruth]

ME upper body

ME bench 90% of 1RM
barx20x2
135x10x1
225x3x1
315x2x1
335x2x6
pressed strong..and the last two sets I had a hard time staying in the groove but the speed was good and saved my ass.

close grip floor presses

135x10x1
225x10x1
315x6x1 where did that come from?!?!

dumbbell rows

bw(257) pullupsx10x1 warmup
125lbsx20x5

dumbbell laterals
40lbsx8x2

supersetted light pressdowns...50reps overhand + 50reps underhand

behind the back barbell wrist curls

135x10x1
225x6x1
275x4x1

[thewickedtruth]

DE lowerbody

free weight box squats to parallel

135x10x1
315x5x1
405x5x1
500x5x1
500x5x1
525x3x1
525x3x1
550x2x1 all smoked.. I called it a day and didn't want to push my luck. I think I can smoke 600lb box squat and I realized driving home that I smoked my 500lb box squat goal by 50lbs.

6" platform speed deads

135x5x1
315x5x1
405x1x8

dumbbell shrugs

125'sx100x1 straight set

barbell curls

135x8x1
145x8x2

not a bad day! I'll try for a MAX free weight box squat in two weeks time. This upcoming week is rack deads.

[thewickedtruth]

DE bench day..

speed bench (50% 1rm)

barx20x2
135x10x1
185x5x1
added choked monster mini's
185x5x8

cg floor presses (new DE day accessory lift)

135x8x1
225x8x1
315x7x1 getting better! 

so very light pressdowns for 60 straight reps to pump my tri's and elbows up...

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x4x1 with more cheating than vegas dealers...

seated dumbbell front raises

40x6x1
60x6x4

[thewickedtruth]

bw: 260.8lbs...

i guess being on severance and not doing shit all day but lifting and eating is paying off... no stopping til 270!     within reasonable bodyfat percentages. I'm going to start cutting here soon. THe more I think about it..the farther away 240lbs looks when you're 260 or higher.

ME lowerbody

rack pulls

135x10x1
315x3x1
500x3x1
585x1x1
675x1x1
725x1x1 my current pr and SMOKED it..smooth and fast and NO STRAPS!
765xmissed at lockout...
700x2x1

front squats

135x2x2
225x2x1
315x2x1
335x1x1
365x1x1 

...only my 2nd time to do front squats and 365 wasn't as hard as I thought it would be. I think I'm going to add it in on a regular basis. My current front squat goal is 405 to the floor. I'm coming for you L4S!!! 

barbell shrugs

135x20x1
315x20x1
550x20x2
600x10x1
635x10x1
....and that pretty much sored them right the fuck up! Looked smooth and fast. NO momentum from the legs.

dumbbell hammers

50lbsx6x1
70lbsx6x1
90lbsx6x1 and the last 2 reps were cheated...

[MisterMagoo]

sick on the front squats man. what height are you doing the rack pulls from? i have to admit my knees would blow out of my legs if i even ATTEMPTED 765. 

[thewickedtruth]

sick on the front squats man. what height are you doing the rack pulls from? i have to admit my knees would blow out of my legs if i even ATTEMPTED 765. 

the plates are 6" off the ground..so about mid shin.

Speaking of which I need to go to the powerlifting board with a problem I'm developing.

[Stubborn]

Coming for me?!?! SHEEEEIT! You got me beat already bud, but I still got my 465 front squat, 305 OHP, and 405lb bench to fall back on.

[thewickedtruth]

Coming for me?!?! SHEEEEIT! You got me beat already bud, but I still got my 465 front squat, 305 OHP, and 405lb bench to fall back on.

465 FS!?? I THOUGHT YOU HAD 385!?!?

BITCH! 

YEAH well  you'll always own my ass on the overhead..

by the end of march... 405 you just watch! ya big strong bastard! 

[Stubborn]

465 FS!?? I THOUGHT YOU HAD 385!?!?

BITCH! 

YEAH well  you'll always own my ass on the overhead..

by the end of march... 405 you just watch! ya big strong bastard! 

I smoke 385 bro. Maybe with greens? Im sure you'll come back and wreck my PRs very soon!

[thewickedtruth]

I smoke 385 bro. Maybe with greens? Im sure you'll come back and wreck my PRs very soon!

dude..that's 100lbs difference.    No way.. I'll be happy with 405. Hell I've never seen anyone do over 225 in person save hussein's 600 and ronnies 600lb fs video..you need to put some vids up of your own lifts in the HUGE LIFTS section! 

465...that makes me cringe thinking of that on my shoulers.