The WICKED truth about my training

[Stubborn]

Not doing abs is HUGELY DETRIMENTAL to your squat.  For obliques, try 1 handed deadlifts done suitcase style. Bend down and pick it up from the side like you would a suitcase.

Jason

Thats what I do for obliques and they tear you up when you go heavy!

[ripitupbaby]

Not doing abs is HUGELY DETRIMENTAL to your squat.  For obliques, try 1 handed deadlifts done suitcase style. Bend down and pick it up from the side like you would a suitcase.

Jason

That sounds awful!   

[thewickedtruth]

so what..do a few sets of 10 each side with the 125's or what?

[BFP]

so what..do a few sets of 10 each side with the 125's or what?

10?  Its not cardio work!  LOL.  I just mix it up...sometimes heavy, other times I use the repeated effort mrthod.

Jason

[thewickedtruth]

10?  Its not cardio work!  LOL.  I just mix it up...sometimes heavy, other times I use the repeated effort mrthod.

Jason

dude this kinda shit pisses me off..it makes me think of where i would be at if i had already been doing ab work! 

[thewickedtruth]

DE lowerbody...

box squats
monster mini's and blue bands (280/120) x10x1
135x5x1
225x2x1
315x2x1
365x2x8 and getting noticably easier...

speed deads conventional

135x3x1
315x3x1
500x3x1
605x3x1
625x1x1 smooth and fast! I just wanted to hold onto some heavier shit again... feels damn good.

no time for traps and biceps today...will hit the abs at the apartment gym later tonight.

[thewickedtruth]

haha oops..did my math wrong.. 6plates and a quarter piece a side is 635! HAHA HEY! Now I'm a lil happier! AND THAT MEANS MY FUCKING MAX SQUAT IS 635 TOO BECAUSE I DID THE SAME SHIT THE OTHER DAY! 6PLATES AND A QUARTER PER SIDE!!!


 



WHY I was thinking that was 625 I have no fucking idea.

[thewickedtruth]

DE upper body...

50% bench

barx20x2
135x10x1
185x5x1
added blue bands...forgot my monster mini's in the car
185x5x8

floor presses

135x10x1
225x6x1
315x6x1
365x2x1

bent over barbell rows

135x10x1
315x10x1
405x10x1
495x5x1 cheated..

dumbbell laterals

45lbsx6x1 too easy...
50lbsx6x3

[haider]

haha oops..did my math wrong.. 6plates and a quarter piece a side is 635! HAHA HEY! Now I'm a lil happier! AND THAT MEANS MY FUCKING MAX SQUAT IS 635 TOO BECAUSE I DID THE SAME SHIT THE OTHER DAY! 6PLATES AND A QUARTER PER SIDE!!!


 



WHY I was thinking that was 625 I have no fucking idea.

how the fuck do u do speed deads with 635? Damn good lift though, so props on that. Didn't you pull 600 in competition?

[thewickedtruth]

how the fuck do u do speed deads with 635? Damn good lift though, so props on that. Didn't you pull 600 in competition?

y eah..my best deadlift has been 675 but I was told that it's totally different on the platform and I've never been one for crowds. So I did lifts I know I'd smoke no problem AND I'd done a HUGE deadlift program that monday so when I competed.. I picked weights I knew I could get and still place well. I didn't want to risk not making a lift or getting the deadlift shakes and dropping the weight and getting embarassed. Know what I mean?

um.. 635 and you pull it as hard and fast as you can. It came up as fast as 500lbs did which makes me wonder why BUT it was still smooth as shit out a duck ass. Want to ask me about speed...tell me why my 225lb bench is just as fast as my 350. 

I also hadn't pulled heavy shit off the floor in awhile.. and most of it's been in the rack and I wanted to see if I've gotten stronger or if my pulling has suffered.. 635 used to be a fight. Not anymore.

[MisterMagoo]

this journal just makes me laugh my ass off. it's got all this shit that people would call bullshit on if you hadn't posted a few videos.

brutal shit man. but yeah, hit your abs now and again. i love severe decline situps holding a heavy DB. sets of 6-8. i even knew one crazy bastard that would do triples on abs, but he told me not to even attempt that until i got myself conditioned for it or i'd tear something.

[thewickedtruth]

haha YEAH...but those few vids aren't even max effort shit. Today was BRUTAL! Thanks for hte props man. You move some heavy ass shit too...in WAY more volume than I'd ever consider for sure...

ME lower body..

good mornings 2" above parallel

135x10x1
225x6x1
315x2x1
405x2x1
495x1x1
565x1x1
585x1x1 new pr! Felt I could've done 605 because 585 came up fast but I fought it the whole way DOWN so I called it there. Previous PR of 525 or 545 was blown away..not sure what it was but I know I did MUCH better this time.

front squats

135x6x1
225x6x1
315x6x1
405x1x1 new pr..and missed the double..bar slipped on the way down.

shrugs

135x10x1
315x10x1
500x10x1
605x15x1
675x15x1..just becuase I could...

some bicep shit..

[MisterMagoo]

holy shit dude, a six plate good morning? i can't even fathom that. i'd be impressed to get 455 at this point.

you're gonna have me busting my ass on the singles next week, you know that? now i gotta see if i can come closer than "two plates under".

[The Squadfather]

just when you think you're getting strong you see shit like this and you feel like a little girl.

[thewickedtruth]

holy shit dude, a six plate good morning? i can't even fathom that. i'd be impressed to get 455 at this point.

you're gonna have me busting my ass on the singles next week, you know that? now i gotta see if i can come closer than "two plates under".

HAHAH well i was impressed for sure how fast it came up...with that kinda weight there's no risk of cutting high..only getting it back up. And with the pins set it helps to judge depth because once you hit it..you know you're there and explode up. 455 is a huge good morning period! I did them this way for a few reasons...


they're designed to help my squat when and if I lean too far forward and have to good morning that shit out of the hole so I used my squat stance..and didn't go to parallel completely this time because I don't do that when I squat.. I just went 2" above and DAMN did the weight fly up fast.   DO SINGLES MAN! SO YOU HAVE AN IDEA AS TO WHAT YOU CAN REALLY DO!

[MisterMagoo]

ahhh, you use pins and your squat stance.

i may have to try that, i go shoulder-width and no pins. sounds interesting. might go for it next week. 

[thewickedtruth]

been working with two new guys..one kid that's only 18 that wants to go to state in powerlifting his senior year and one guy that smokes my ass in the bench and all other pressing movements..i'ts been very fucking movtivating.. today is a perfect example!!!

ME bench (97% of 1RM)  just because rip keeps calling me a pussy 

barx20x2
13510x1
225x3x1
315x2x1
335x2x1
365xdropped on my face...fucking shitty hand out just picked it up and let it go! I told him to get the fuck away from the bench unless i'm bleeding... 
365x2x6

My current max is 370 as of 4 weeks ago..I think today proves that next week when I max I'm going to blow it away.

standing push presses (no lockout)

135x6x1
185x4x1
225x4x1
250x4x1
275x1x1  missed the second rep..wasn't high enough so didn't count it.  BUT still a new pr!

CS rows

2platesx8x1
4platesx8x1
6platesx6x1
7platesx1x1 new pr

banded dumbbell jm's

70lbsx10x3 with monster minis

[Stubborn]

Notice how your bench is much lower than your all time max and your push press is coming up REAL fast. Thats how it goes. Want a bigger bench? Lighten up on the overhead and see what happens. Recently I was using a lot of bench movements (incline and partials) and my overhead has stagnated. I like having a big bench (400+) but its not what I need and I wont be using it anywhere near as much now. A lot of strongmen can get near 400 overhead and only 450-500 on a bench.

I think this is part of why I busted my shoulder. Too little overhead work. It was only 106lbs wtf!?!?

[ripitupbaby]

ME bench (97% of 1RM)  just because rip keeps calling me a pussy 

barx20x2
13510x1
225x3x1
315x2x1
335x2x1
365xdropped on my face...fucking shitty hand out just picked it up and let it go! I told him to get the fuck away from the bench unless i'm bleeding... 
365x2x6

Good stuff, I knew you could do it.   

[The Squadfather]

this journal just makes me laugh my ass off. it's got all this shit that people would call bullshit on if you hadn't posted a few videos.

brutal shit man. but yeah, hit your abs now and again. i love severe decline situps holding a heavy DB. sets of 6-8. i even knew one crazy bastard that would do triples on abs, but he told me not to even attempt that until i got myself conditioned for it or i'd tear something.

yeah problem is though that we've only seen clips of a shitty 315 pound half good morning, 225 pound bb rows and some half rep close grips on the easy Smith with 360 or so, he hasn't really posted any video proof of anything freaky like he's claimed, no offense.

[Charlys69]

he hasn't really posted any video proof of anything freaky like he's claimed, no offense.

Who should we trust, if not the wicked truth ?? 

[thewickedtruth]

hahaha if what i did was a set of 10 with a half rep good mornings with 315 I'd love to see a demonstration of a full rep.... 


DE lower body

box squats

barx10x1
bar+bandsx10x1  (280/120)
135x2x1
225x2x1
315x2x1
365x2x8

conventional deads for speed for reps

135x6x1
315x6x1
500x6x2
500x9x1 just because I could....

dumbbell shrugs

125'sx100x2

dumbbell preachers

30lbsx6x1
50lbsx6x1
70lbsx6x2

[The Squadfather]

i would ABSOLUTELY LOVE to see a clip of the 90 pound db preacher curls, the 100 reps with a pair of 125's on shrugs and the 495 pound bb rows.

[MisterMagoo]

i would ABSOLUTELY LOVE to see a clip of the 90 pound db preacher curls, the 100 reps with a pair of 125's on shrugs and the 495 pound bb rows.

i can believe the first two, but uh... not the last. if you've got a good grip, a marathon set of shrugs is doable, i know i can do 30 or 40 even without straps as long as i'm chalked all to hell with a pair of 120s.

[thewickedtruth]

i can believe the first two, but uh... not the last. if you've got a good grip, a marathon set of shrugs is doable, i know i can do 30 or 40 even without straps as long as i'm chalked all to hell with a pair of 120s.

i use straps on all heavy shrugs.. just because I go double overhand and my grip strength sucks like that with anything over 500lbs. And no way I could hold onto 125's for 2sets of 100reps without them.

noticed on the bent over rows at 495 it say "cheated" because there's alot of it in there.