Author Topic: The WICKED truth about my training (Read 401543 times)

thewickedtruth · « **Reply #850 on:** March 10, 2008, 02:43:25 PM »

ANOTHER BADASS DAY! ME LOWERBODY!

front squats on a parallel box

135x8x1
225x2x1
315x2x1
405x2x1
455x1x1 50lb PR!!!!
495xmiss with a bad walkout..
495xmiss with the bar slipping out on the way up from the bottom!

videoage of the 455 front squat! After I got up off the box it flew up! We still can't find our regular box we think the staff tossed it out so we've improvised with the step-up boxes from the dance studio. To give you an idea, we've been doing our dynamic squats two stacks lower than that it's SICK! THe best thing about this box is it's almost like box squatting on foam because when you sit you sink down a good inch or two.

good mornings

135x8x1
315x6x1
405x6x1
495x6x1

suitcase pickups

135x6x1
225x6x1
275x1x1 right side and missed on the left... I was going to do singles up to whatever after 275 but my grip wasn't having it today.

concentration curls

30x6x1
50x6x2
60x6x1

front squat video! Sorry it was on a cellphone we didn't have the camera today.

tonymctones · « **Reply #851 on:** March 10, 2008, 09:52:00 PM »

Quote from: thewickedtruth on March 10, 2008, 02:43:25 PM

ANOTHER BADASS DAY! ME LOWERBODY!

front squats on a parallel box

135x8x1
225x2x1
315x2x1
405x2x1
455x1x1 50lb PR!!!!
495xmiss with a bad walkout..
495xmiss with the bar slipping out on the way up from the bottom!

videoage of the 455 front squat! After I got up off the box it flew up! We still can't find our regular box we think the staff tossed it out so we've improvised with the step-up boxes from the dance studio. To give you an idea, we've been doing our dynamic squats two stacks lower than that it's SICK! THe best thing about this box is it's almost like box squatting on foam because when you sit you sink down a good inch or two.

good mornings

135x8x1
315x6x1
405x6x1
495x6x1

suitcase pickups

135x6x1
225x6x1
275x1x1 right side and missed on the left... I was going to do singles up to whatever after 275 but my grip wasn't having it today.

concentration curls

30x6x1
50x6x2
60x6x1

front squat video! Sorry it was on a cellphone we didn't have the camera today.

Fukin A wicked your one strong dude I dont think i could get 495 on regular squats, how much do you weigh?

MisterMagoo · « **Reply #852 on:** March 10, 2008, 11:04:35 PM »

dude, you're a fucking maniac. 455 front squat?? good lord. i wish this forum had the "devil fingers headbang" smiley, because i'd be giving you about six of those right now.

davie · « **Reply #853 on:** March 11, 2008, 03:59:36 AM »

That was freaking awesome bro!!

Can i ask why u didnt like the normal westside template??

Great front squat, what ws it wen u started out??

davie

greg2112 · « **Reply #854 on:** March 11, 2008, 06:28:30 AM »

Good Lifting man!!!!! nice dead's

Do you see yourself going back to a bodypart split in the future? Or you stick w/ this powerbuilding scheme? I am going back to this scheme like yours soon, I am stuck in a rut w/ bodypart training, going to focus on movements. shot for some size and thickness w/ this training

ripitupbaby · « **Reply #855 on:** March 11, 2008, 09:35:13 AM »

Good Lord wicked, you're a stud.

How the hell do you even balance 455 on your front delts?!

thewickedtruth · « **Reply #856 on:** March 11, 2008, 01:24:42 PM »

Quote from: davie on March 11, 2008, 03:59:36 AM

That was freaking awesome bro!!

Can i ask why u didnt like the normal westside template??

Great front squat, what ws it wen u started out??

davie

the regular westside template is one that I just modified down one or two exercises..it's just too much work for someone that isn't using a shitload of juice and even then if you're not a veteran lifter it's hard as hell to recover fast enough to do any sort of work so I'm going with what's been working. I added 50lbs in however many weeks to my front squat doing it the way i have been and it seems to be the routine every time i come around to the same exercise every 6-8 weeks. I've only been front squatting for 2 months I think? I'm not sure how long i've been doing them but I just started to help my squat out. I know last time I had a hard effort with 405 and now I know I can do sets of doubles with it and I WILL be doing that next monday after max effort good mornings.

thewickedtruth · « **Reply #857 on:** March 11, 2008, 01:26:17 PM »

Quote from: ripitupbaby on March 11, 2008, 09:35:13 AM

Good Lord wicked, you're a stud.

How the hell do you even balance 455 on your front delts?!

very carefully since I have non existant front delts! You basically keep your chest up to it runs into your neck HAHAHA! The last half of that lift is where the bar was in the crook of my delt and bicep since it started to slip.

500 is my goal..i'll have it in a few months time!

Thanks for hte props guys I didn't know it was that cool of a lift..just that i thought you guys dug videos LOL!

thewickedtruth · « **Reply #858 on:** March 11, 2008, 01:27:23 PM »

Quote from: MisterMagoo on March 10, 2008, 11:04:35 PM

dude, you're a fucking maniac. 455 front squat?? good lord. i wish this forum had the "devil fingers headbang" smiley, because i'd be giving you about six of those right now.

dude you've seriously got to do more of these my god my leg strength is blowing up! They hurt like hell at first but after you get used to them they're fun as hell! Do them on a box man it makes it that much harder!

The Squadfather · « **Reply #859 on:** March 11, 2008, 03:59:56 PM »

Quote from: thewickedtruth on March 11, 2008, 01:27:23 PM

dude you've seriously got to do more of these my god my leg strength is blowing up! They hurt like hell at first but after you get used to them they're fun as hell! Do them on a box man it makes it that much harder!

honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.

thewickedtruth · « **Reply #860 on:** March 11, 2008, 05:36:35 PM »

Quote from: The Squadfather on March 11, 2008, 03:59:56 PM

honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.

we checked it..it would be called a good squat. One of the older trainers at this LA used to be a USAPL judge. But if it looks high then I'll have it rechecked.

the hardest part is keeping the bar from slipping...i'd have had 500 if the fucking bar didn't move all over the place.. the first attempt I got halfway down to the box and it moved..the second attempt i sat down and started up and leaned forward too much and there it went.

I'm LOVING front squats..and to only have been doing them a few months I don't think my STRENGTH is climbing..it's just getting used to the lift.

SIGNED UP FOR THE RONNIE COLEMAN CLASSIC MSA RAW PUSH PULL MEET! WOO!

thewickedtruth · « **Reply #861 on:** March 11, 2008, 05:37:12 PM »

Quote from: The Squadfather on March 11, 2008, 03:59:56 PM

honestly that box is a little above parallel but that is still AWESOME for a front squat, personally i think front squats are HARDER when you stop them short because reversing direction without that bar coming forwars is brutal, if and when i do them i like to go rock bottom on them, awesome strength man.

how do you hold the bar on front squats? like an olympic lifter or like ronnie does in his video of him doing 600?

The Squadfather · « **Reply #862 on:** March 12, 2008, 07:39:48 AM »

Quote from: thewickedtruth on March 11, 2008, 05:37:12 PM

how do you hold the bar on front squats? like an olympic lifter or like ronnie does in his video of him doing 600?

yeah when i do them which isn't that often i do the arms crossed version and make a point to LOOK UPWARDS the whole time otherwise that bar rolls forward on me.

thewickedtruth · « **Reply #863 on:** March 14, 2008, 06:46:31 AM »

yeah that's how i do it too...i'm not flexible enough to make that happen traditionally...

wednesday's ME upper body

bench press 92% of 1RM (405)
barx20x2
135x10x1
225x6x1
315x3x1
340x2x1
370x2x6 and I PRESSED STRONG!!!! I was able to not only do the listed amount of weight but was ablet o do it faster and faster every set. My last set was my strongest set! I could've made a triple but have to tell myself to hold back. Next week it's pressing with 380 and I'm not worried at all.

standing push presses with lockout

135x4x1
225x4x1
225x4x1

lying barbell extensions

barx10x1
95x10x1
135x10x1
185x8x1 with it being more of a jm press...dammit

lat pulldowns just because I haven't done these in awhile...

200x10x1
250x10x1
295x6x1
310x6x1

and that was it..what I felt was funny was that the guy I'm training hit 430lbs on the bench for for 6 sets of doubles but couldn't lockout 225 on the standing shoulder press. $:-\$ we'll work on that..

Today I'm doing box squats and DAMN I'm ready!

thewickedtruth · « **Reply #864 on:** March 14, 2008, 03:13:57 PM »

DE lower body

box squats

barx10x1
bar plus choked monster minis and chocke blue bands to not lose tension at the bottom...holy shit I don't know how much it added but it was ALOT! x10x1
135x6x1
225x2x1
315x2x4
335x2x4

i think 315 should be the working weight with THIS kinda band tension and I LIKE IT!

speed pulls

135x6x1
315x3x1
500x3x1
585x3x1
635x3x1 FUCK YES! NOT ONLY DID I GO HEAVIER ON SQUATS WITH TOTAL WEIGHT BUT I TRIPLED 635!!!! I got the last rep up to my knees and it took forever to lock it it but i wasn't letting it go for anything unlike last time!

barbell shrugs with 3 second holds

315x10x1
500x10x2

another good day..that's 4 in a row!

thewickedtruth · « **Reply #865 on:** March 16, 2008, 01:55:17 PM »

DE upper body..

50% of 1RM

barx20x2
135x10x1
205x5x1
added choked monster minis
205x5x8

pin presses

225x4x1
315x4x1
365x2x1
405x1x2 NEW PR!!! 40lb increase in two weeks! Smoked 405 for 2 singles when I struggled 365 and bombed 405.

CS rows

2platesx8x1
4platesx4x1
6platesx4x1
7platesx2x1 NEW PR!!
6platesx4x1

dumbbell side laterals

30lbsx6x1
40lbsx6x1
55lbsx6x2 NEW PR!!!

WHAT A BADASS DAY!!!

BFP · « **Reply #866 on:** March 16, 2008, 04:31:12 PM »

how bg is the ROM on your pin presses? I think you should be alot higher, unless your ROM is hugemungous.

Jason

thewickedtruth · « **Reply #867 on:** March 16, 2008, 07:42:06 PM »

Quote from: Jason Pegg on March 16, 2008, 04:31:12 PM

how bg is the ROM on your pin presses? I think you should be alot higher, unless your ROM is hugemungous.

Jason

it's right at the start of my sticking point...1/3 of the way down.

BFP · « **Reply #868 on:** March 16, 2008, 08:32:29 PM »

Quote from: thewickedtruth on March 16, 2008, 07:42:06 PM

it's right at the start of my sticking point...1/3 of the way down.

So its like 4-5 inche max?

Jason

thewickedtruth · « **Reply #869 on:** March 17, 2008, 06:45:23 AM »

Quote from: Jason Pegg on March 16, 2008, 08:32:29 PM

So its like 4-5 inche max?

Jason

no the bar is coming down about 10-12" I've got long ass arms so the bar comes down to just BELOW my sticking point and I'm working on getting stronger THROUGH that point so when I start handling heavy weight I'm not blowing it up off my chest, having to struggle through a few inches of movement and blow out my lockout. LOCKOUT is strong...off my chest is strong..but there's a small spot about 1/3 of the way up in the "transition" that's holding me back and I'm trying to build that up. If I did it in the range you said I'd be easily doing mid 400's. I'm not really trying to fix a lockout problem but strengthing a section of my press to match the rest of it.

And I have long ass arms..my ROM is pretty extensive...I need to work on my arch and KEEPING it during the press and not collapsing.

greg2112 · « **Reply #870 on:** March 17, 2008, 10:42:22 AM »

How long you going to stick w/ this training? You think you will ever go back to a bodypart split like your old journal?

Nice numbers on the pull!! 635 for 3

MisterMagoo · « **Reply #871 on:** March 17, 2008, 07:34:38 PM »

you're a son of a whore, you know that?

however, i'm adopting a LOT of your training principles for squat/pull. you've got one of the most useful protocols i've run into.

thewickedtruth · « **Reply #872 on:** March 18, 2008, 05:19:04 PM »

Quote from: MisterMagoo on March 17, 2008, 07:34:38 PM

you're a son of a whore, you know that?

however, i'm adopting a LOT of your training principles for squat/pull. you've got one of the most useful protocols i've run into.

useful....and practical HAHA hey whatever I'm doing is not only producing gains for me but everyone i've got on it.. so it's become pretty fucking popular lately for sure!

and yes..my mom does put out...or i wouldn't be here! HAHA

Greg bro I don't think so. I'm in love with powerlifting and LOVE lifting heavy shit..but I know I'll never see a bodybuilding stage nor do I have the desire to do it. I do however love putting on a shwo on the platform even if it's raw and weak in comparison to others. I LOVE rest/pause for bodybuilding..but for powerlifting is in my blood. Man I hope I can yank 7 come april 19th at the coleman classic!

Stubborn · « **Reply #873 on:** March 18, 2008, 05:24:33 PM »

700??? Up the dose.

thewickedtruth · « **Reply #874 on:** March 18, 2008, 05:29:33 PM »

ME lowerbody from yesterday...

Good mornings to parallel squat stance

barx20x1
135x10x1
315x6x1
405x6x1
500x1x1
545x1x1
605x1x1 NEW PR!! Smoked it too but I knew if I went heavier it would become a half squat..so cut it there. Last time we did GMs it was to 2" above parallel..this time it was TO paralle and two people called me up so I hope it was solid. I apparenlty take forever staying tight getting to the bottom but the weight blows up once I'm there. I'll take it as a job well done..but was pisses me off the most was after it was over..i didn't feel like I did any work.

Front squats

on a 12" box... deepest I've gone yet.. with no wraps and no belt

135x6x1
225x6x1
315x6x1
365xmiss...slipped off...
315x4x1 to finish and my quads actually are sore today..go figure.

cable pull throughs (for hip power)

whole stackx8x4

seated hammer curls

30x6x1
50x6x1
70x6x1
100x4x1 and sloppy..but how can you not be with this kinda weight.

tomorrow I work with 380 on the bench... WELCOME TO THE PAIN!!!