The WICKED truth about my training

[thewickedtruth]

DE upper body

flat bench 50% of 1rm

barx20x2
135x10x1
185x5x1
added monster minis
185x5x4 as fast as possible
185x5x4 with pauses at the bottom


I'm getting so explosive on these days that my upper back is hopping up off the bench when I press it up....

floor presses

135x8x1
225x8x1
315x8x1 straight set..no rest/pause

not at my home gym or metroflex so I did lat pulldowns..this place only had 110lb dumbbells so I wanted to do something different instead of wasting my time...

lat pulldowns

110x10x1
250x10x1
whole stack + a 25lb plate x 8x4


dumbbell laterals

35lbsx10x4

rehab

50 overhand pressdowns right into 50 underhanded pressdowns

[thewickedtruth]

ME lower body...

ME rack pulls mid shin

135x10x1
315x3x1
500x3x1
585x3x1
675x1x1
765x1x1 NO PROBLEM! I haven't looked back on my last rack pull day...but I THINK I missed 745 and only hit 725. 40lb gain in a few weeks time? Maybe it was just working with guys that push me...but I ripped that shit up EASY! I tried to get a video but it was like teaching apes to use a camera. I DID however get a few other vids...

front squats

135x6x1
225x6x4

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1 with a new video for critiquing..

dumbell swings since I don't have kettle bells...

30lbsx8x1
60lbsx8x1
80lbsx6x1

and...as if i didn't do enough shit today..after all this work I did my deadlift challenge video. It was dumb to do it after all of this work AND having pulled 500 for reps friday but I was tired of thinking about it and just wanted to get it done. So here it is...no straps... straight set and under a minute AGAIN. Maybe I should learn to pace myself. I'm not sure If I should be happy with this or mad that I didn't make my goal of 15. I should've planned it better. Maybe I'll pull again friday.



and the shrug video for critiquing... I wonder if I'm doing them well enough or should lower the weight again. They FEEL easy but then again we've been here before with me.

[The Luke]

WickedTruth,

I can't see your vid (just keeps flicking), could you post it to Youtube?

Please post the partials vid also as I'd like to see that.


Thanks,

The Luke

[Charlys69]

i can see both clips...

itīs heavy training...but also brutal (and potentialy dangerous) speed....keep care of You....

[ripitupbaby]

I saw them...lookin wicked, wicked. 

If that's your entry, I would post it in the challenge thread.  I think you should do it again fresh...I think you've got a couple more in ya...don't be a pussy!   

[The Squadfather]

i'll give you credit man, you are one strong deadlifter, look like a machine with that 5 plates, good stuff.

[thelamefalsehood]

Awesome vids dude, you got one hell of a strong lower back by the way you pull. Looks like a pretty nice gym to. THEWICKEDTRUTH BRINGING THE PAIN AGAIN FOR ALL YOU BITCHES THAT QUESTION THE BEAST, AGGGHHHHHHRRRRRRRRRRRRRR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[BFP]

Nice on the DL...not impressed with the shrugs though.

Jason

[thewickedtruth]

Nice on the DL...not impressed with the shrugs though.

Jason

haha yeah I'll probably end up doing it again just to hit a few more reps.

shrugs weren't meant to be impressive..I just wanted to see if I'm doing better with heavier shit NOW than I was last time.

FUCK YOU RIP! 

i'm maxing today in the bench..here's hoping what I've been doing has paid off. I'm WANTING 385 which would be a 15lb pr from last time..but would go apeshit if I got 400 or better!

[ripitupbaby]

haha yeah I'll probably end up doing it again just to hit a few more reps.

shrugs weren't meant to be impressive..I just wanted to see if I'm doing better with heavier shit NOW than I was last time.

FUCK YOU RIP! 

i'm maxing today in the bench..here's hoping what I've been doing has paid off. I'm WANTING 385 which would be a 15lb pr from last time..but would go apeshit if I got 400 or better!

You better get 400, don't be a pussy!   

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears. 

[Charlys69]

You better get 400, don't be a pussy!   

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears. 

But his main goal is to get stronger and lift more weight...not to build as much muscles as possible.

[thewickedtruth]

You better get 400, don't be a pussy!   

I was gonna suggest on the shrugs to ligthen up the weight and get those shoulders up by your ears. 

that's as high as I can get them...no i'm not exaggerating..that's as high as I can get them with dumbbells too..it's fucking weird. I have to tuck my chin down to get any sort of contraction with them at all. 

[thewickedtruth]

ME upper body

MAX bench

barx20x2
135x10x1
225x3x1
315x3x1
335x1x1
365x1x1
385x1x1
400xmiss....got out of the groove
400x1x1 EASY single!
410x1x1 but with a little tapping from my spotter from below...so I didn't count it. I want it all me with zero help.
405x1x1 no problem. FUCK YOU RIP!  so as of today I'm at 405 max bench all me...AND I increased my bench in 5 weeks from 370 to 405. Now I know this is just getting back what I lost after fucking around with the conjugate method but last time with 370 I struggled. I SMOKED 405 NO PROBLEM! IT'S GOOD TO BE BACK IN THE 400'S AGAIN!

my goal next max day is 410 since I just BARELY missed it! I'm VERY pleased!

standing push presses (no lockout)

135x6x1
185x4x1
225x4x1
275x1x1

bent over barbell rows  (only 3 sets becuase my lowerback is still hammered from monday...)

135x10x1
315x10x1
405x10x1

banded jm presses

70lbs+monster minis x10x3



my workout partners just missed 465 and 340..both had a tiny bit of help.  It helps working with people that motivate you.

[haider]

good shit bro!!!!!!!!!!!!!!!!! 

[ripitupbaby]

Haha atta boy!   

[thewickedtruth]

Haha atta boy!   

now it's your turn...pussy! 

[MisterMagoo]

broke 4 plates on the bench! sumbitch!

you know it's all mental now. you'll have 415/425/445 no problem in a few months. then it's another mental block for 455.

[thewickedtruth]

broke 4 plates on the bench! sumbitch!

you know it's all mental now. you'll have 415/425/445 no problem in a few months. then it's another mental block for 455.

speed and staying in the groove are the number one thing to hitting the big numbers! Man if i went too slow or if I went too fast and lost it..i was fucked! If i did it right and stayed tight man it was MINE all the way! I think I'll be good for 415-420 in five weeks! Here's hoping anyway!

4 wheels looks damn good man! Lifetime goal is 5. You don't see that shit everyday. I'm going to try and film my next max attempt to give everyone a little look see and try to critique my form!

[Stubborn]

Lookin good wicked! 5 weeks to get 10-15lbs? You'll get it in a week or two.

[thewickedtruth]

Lookin good wicked! 5 weeks to get 10-15lbs? You'll get it in a week or two.

i have to force myself not to want to go for max singles and in doing so work my way UP! Man to say I bench 420-425 would make me feel like new money!

how's your arm man? When we seeing your big ass deadlift?! 

[The Luke]

WickedTruth,


Please upload that vid to Youtube for those of us who can't view it properly... it sounds like a brilliant lift and I'd love to see it.


The luke

[thewickedtruth]

WickedTruth,


Please upload that vid to Youtube for those of us who can't view it properly... it sounds like a brilliant lift and I'd love to see it.


The luke

man i hate to sound like a tool but i'm computer stupid..i tried the youtube thing and couldn't get it to work! 

[The Luke]

I'm a computer-newb/technophobe too... anyone else able to help?


The Luke

[Honour]

Hey Wicked mate how you doing, sorry I haven't checked in for a while, yeah I'm a lazy shit .

Farking Awsome vids there mate . I shit you not that deadlift vid had me like cheering at the computer screen saying "Light Weight Babieeee" !!!!!!!

[Geo]

man i hate to sound like a tool but i'm computer stupid..i tried the youtube thing and couldn't get it to work! 

if you still have the vid on your camera all you need to do is open a youtube account and upload it to that.


I saw the vid just fine on the link you gave, but then again I have a photo bucket account so maybe that's why some people might not be able to view it


I dunno