The WICKED truth about my training

[ARTI]

Wicked,

Congrats on the Dead and Bench PR's! You're almost pulling stiff-legged! Crazy strong lower back. What's your Bodyweight?

-Art

[thewickedtruth]

HAHA thanks guys! HEY yeah arti.. I've had a few people watch that vid and they all say I was stiff leg'n them. That's how I've always pulled. The best I've pulled to date is 675 and it was just like that. Kinda scary. I'm working on getting lower and did that today...


DE lowerbody

parallel box squats

barx10x1
bar+bandsx10x1
135x6x1
225x2x1
315x2x1
365x2x8

speed deads

135x3x1
225x3x1
315x1x10  I did 10 singles weight and worked on not walked up to the bar and bending down to pick it up. That sets me up for a stiff leg'd dead obviously. Instead I put the bar at the end of my whites...squated down TO the bar..and pulled the bar to me after I was down there. I was a good 10" lower than I've ever been. Bar came up what I felt was a little faster this way but it was the first time I've lifted this way. I'm going to keep working on NOT just bending down to the bar to get rid of old habits and trust me..it was a struggle every time I walked up to make sure I did it right. Here's hoping it makes a difference.

dumbbell swings  just like kettle bell swings...

30x6x1
60x6x1
90x6x1 new pr.... felt good.

some bicep stuff

[The Squadfather]

doesn't make any sense going and changing your form, Louie Simmons said one time that the best deadlifters have the worst form, not saying your form is bad because you looked the same on every rep and that's the key, didn't look to me like your back was excessively rounded and that's what you want to stay away from, for some guys squatting down too deep makes them lose leverage and speed off the floor.

[The Squadfather]

also remember that the further you squat down the greater the chance that the bar will hit your knees on the way up.

[thewickedtruth]

also remember that the further you squat down the greater the chance that the bar will hit your knees on the way up.

yep did alot of that todya..i'm trying to find a happy medium. The lower I get hte more I crammed the bar into my shins and knees on the way up. I could get more leg drive if I went a little lower. At the end I found that I was doing a little bit inbetween ass to the floor and what I was doing wiht little problem and the speed seemed a tad bit faster!  I'm still tinkering. Look what tinkering did to my bench.. now I'm SO much more comfortable int he bench press and have ZERO shoulder or elbow pain now. VERY happy.




fyi...dumbbell/kettle bell swings are a bitch! 

[thewickedtruth]

DE upper body

50% of 1RM bench (405)

barx20x2
135x10x1
205x5x1
added monster minis
205x5x4 fast as possible... 205x5x4 fast descent... pause for a "touch" command... and up as fast as possible!

incline close grip presses

135x6x1
225x6x2
275x3x1

I have flexibility issues with this press..I can't touch my chest for hte lift of me. The bar stops 1" shy!    I feel I could do 135x6x1, 225x4x1, 275x4x1, and then 315 for a single or double. I think that would be a better route for awhile.  I'm switching this in instead of floor presses for 4 weeks to cycle them out and get stronger in this movement.


cs rows

2platesx10x1
4platex10x1
6platesx5x1
7platesx1x1  missed the 2nd rep...

dumbbell laterals

40x10x2
45x8x2

tricep rehab... 50reps over hand grip and 50 reps underhand

[thewickedtruth]

ME lowerbody

banded box squats

barx20x1
bar+bandsx10x1  (280/120)
135x10x1
225x6x1
315x2x1
405x1x1
500x1x1 NEW PR! ONLY HIT 455 LAST TIME!!! 620 at the bottom!
545xmiss
525xmiss

both misses make sense.. my current free weight max is 635 for a difficult single. SMOKED 500 with the bands but got stuck on the way up...

good mornings

135x8x1
225x8x1
315x8x1
405x8x1

single arm barbell deadlifts  performed on the side of me..like picking up a suit case!

135x6x1
225x6x2
275x3x1 right side... 275x1x1 left side. I've even got a pretty sick looking pic of the 275 lift... I'm not sure how strong this is but farmers handles were alot easier than these at 300lbs. If you're off center by even a hair the barbell will open up your hands. BRUTAL grip work.

dumbbell shrugs

125'sx100x2

and some bicep work

[MisterMagoo]

shit man, which bands are you using? the blues? and how are they attached?

[davie]

dumbbell shrugs

125'sx100x2

Do u mean 2 sets of 100 reps??

Whast ur goals now mate??

davie

[thewickedtruth]

shit man, which bands are you using? the blues? and how are they attached?

I use the blue bands plus choked monster mini's... I'm told them all added together equates to the numbers posted!


hey davie yeah that's 2 sets of 100 reps as fast as I can do them. Burns the hell out of my neck! My current goals are a 425lb bench, a 650lb squat, and a 700lb deadlift all raw.. here's hoping!

here's a pic of me doing the 275lb barbell pickups..holy hell this was hard! For your farmer's handle guys... THESE ARE BRUTAL! Farmer's handles weren't NEAR this bad.

[The Squadfather]

awesome strength man in all seriousness, good stuff, looking big as well.

[thewickedtruth]

awesome strength man in all seriousness, good stuff, looking big as well.

thanks man coming from you that's at least means something...and I'm big...but not ripped to shreds. I just like being big. I know I'll never see a bodybuilding stage so I'd rather just put on size and be strong as fuck in the process.

[Stubborn]

Yeah, suitcase style pickups are a BITCH! My grip would open straight up if I picked up 275 on a rolling bar from the floor!


That grip has certainly come up in the past few months, eh?

[The Squadfather]

i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.

[thewickedtruth]

Yeah, suitcase style pickups are a BITCH! My grip would open straight up if I picked up 275 on a rolling bar from the floor!


That grip has certainly come up in the past few months, eh?

dude I told you big daddy! Closing those grippers not only made my hands NUMB but I can grip the living hell out of shit. That and not ever using straps until I have to has brought my grip WAY up!

[thewickedtruth]

i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.

that might be al itlte too much credit hahaha.. I think if you can close a 300lb gripper and are a strong deadlifter to begin with..these shouldn't be a problem. I started doing them to help my core muscles out.


felt it while doing it..but dind't get sore! 

[Stubborn]

i'm completely amazed honestly and i've see A LOT of shit in gyms, 315 pound seated barbell shoulder presses full range for reps, 900 pound squats, 785 pound deadlift, a guy loading all five Atlas stones in 25 seconds, a 160 pound one arm snatch, 200 pound db flat presses, 185 pound db inclines and this ranks right up there with those in my opinion.

Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!

[The Squadfather]

Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!

yeah i mean the grip, the weight is heavy for a one arm lift no doubt but just the pressure on the hands, wrists, forearms and biceps has to be absolutely unreal, can you imagine the pressure on the wrists if that bar windmilled on him, FUUUUCCCCKKKK.

[thewickedtruth]

Whats more amazing about it, the grip or the lift? I say the grip because I know I could hit the weight.


Oh shit, here comes the "315lb Suitcase Lift for Reps Challenge!" Bwahahha!

hahah goodluck..i'd like to see the dude who could do that for a single! 315 is my longterm goal in this. If my grip gets better I'll be able to LIFT it no problem!


notice the ATP convict pro wrist wraps for that squad!

[The Squadfather]

i could almost picture MAYBE a one arm deadlift if i sumo'd it and had exactly the right balance and a bar with REALLY sharp knurling and it would still take me awhile to work up to that but suitcase style? hahahahahaa..........FUU UUUUUUCCCCCCCKKK NO.

[Stubborn]

hahah goodluck..i'd like to see the dude who could do that for a single! 315 is my longterm goal in this. If my grip gets better I'll be able to LIFT it no problem!


notice the ATP convict pro wrist wraps for that squad!

Could ya hit a 315 if you used a strap? I think you could for sure.

[thewickedtruth]

Could ya hit a 315 if you used a strap? I think you could for sure.

yeah I could do that no problem. And I FEEL like I could sumo one no if I could get my grip to hold and like dave said..some sharp knurling to cut into my hands to keep it from slipping. This still doesn't compare to a rolling thunder though..that thing is SLICK versus a barbell having knurled sections along it to hold onto.

[BFP]

yeah I could do that no problem. And I FEEL like I could sumo one no if I could get my grip to hold and like dave said..some sharp knurling to cut into my hands to keep it from slipping. This still doesn't compare to a rolling thunder though..that thing is SLICK versus a barbell having knurled sections along it to hold onto.

Youre going to shit yourself when you get a real barbell in your hands.

Jason

[davie]

Awesome work buddy, v impresive. I see u havnt altered the Max effort and speed days on upper and lower body split??

Defo seems to be v effective for u!!

What grippers wer/are u using??

Im gonna invest in some captains of crush number 1 soon, and once ig et 20 reps il get the 1.5 or the 2, depending on advice i get from guys like urself/squad etc, who know better than i do!!

have the grippers just helped grip or hav ur forearms benifited?

davie

[ripitupbaby]

Ain't nothin' pussy about that lift.