Author Topic: The WICKED truth about my training  (Read 366897 times)

thewickedtruth

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Re: The WICKED truth about my training
« Reply #925 on: April 02, 2008, 03:21:33 PM »
ME upper body

90% of 1RM benchpress


barx20x1
135x10x1
225x8x1
315x3x1
345x2x1
380x2x4
380x1x1 missed the last lockout on the last rep...

I've changed a few things on my bench press program. I'm only going to do 5 sets of doubles and extending my program from 5 weeks to 8 weeks with the 9th week retest. i'm also only going to do triples like the template recommends on my DE days too to help keep from over training. I handled 380 today about as well as I handled it two weeks ago. When it was in teh groove it went fast but when things were slightly off I struggled. Still mildly happy wiht today..

did'nt do standing push presses due to possible bicep tendon problems still so did heavy side laterals

side laterals

30x6x1
50x6x1
60x4x1
70x4x1 alot of traps involved in this set..soon though I'll have it.

seated cable rows since the college gym I was at didn't have a CS row station or heavy enough dumbbells to do work with

295x8x1
325x8x1
345x8x4..felt effortless

dumbbell jm presses

80lbsx10x3 with monster minis

MisterMagoo

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Re: The WICKED truth about my training
« Reply #926 on: April 02, 2008, 04:06:15 PM »
dude you gotta make a video of the tate presses. i can't possibly be doing them right because i can barely handle the 60s and it's not like our benches are astronomically different.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #927 on: April 03, 2008, 11:58:49 AM »
jm's and tate presses are two different things man... i don't even think I could do them with 60lbs it hurts my shoulders to do tate presses. and there's about 60lbs difference in our bench presses asshole!  ;D  jk!

MisterMagoo

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Re: The WICKED truth about my training
« Reply #928 on: April 03, 2008, 12:16:37 PM »
jm's and tate presses are two different things man... i don't even think I could do them with 60lbs it hurts my shoulders to do tate presses. and there's about 60lbs difference in our bench presses asshole!  ;D  jk!

lol, that 60 pound difference in our benches is a hell of a lot smaller than the 150 pound difference in our deadlifts!!  ;D

thewickedtruth

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Re: The WICKED truth about my training
« Reply #929 on: April 03, 2008, 12:24:18 PM »
lol, that 60 pound difference in our benches is a hell of a lot smaller than the 150 pound difference in our deadlifts!!  ;D

HAHA okay yeah I see your point.. but i think it would be easier to catch someone in the pull than it would on the bench. I love to bench but FUCK it takes forever to make gains.

MisterMagoo

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Re: The WICKED truth about my training
« Reply #930 on: April 03, 2008, 12:32:44 PM »
HAHA okay yeah I see your point.. but i think it would be easier to catch someone in the pull than it would on the bench. I love to bench but FUCK it takes forever to make gains.

well of course YOU'd think it'd be easier to catch up on the pull, you're a goddamn fiend at it. i doubt i'm gonna get much above six plates any time soon, but a 405 bench feels far more within my reach.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #931 on: April 03, 2008, 12:35:07 PM »
well of course YOU'd think it'd be easier to catch up on the pull, you're a goddamn fiend at it. i doubt i'm gonna get much above six plates any time soon, but a 405 bench feels far more within my reach.

if you plan it right you could have it in 8 weeks or so...

and yeah i'm a little biased when I pull. I'm made to do it. Unlike squatting.  >:(

thewickedtruth

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Re: The WICKED truth about my training
« Reply #932 on: April 04, 2008, 02:44:07 PM »
DE lower body

box squats on a 14" box

135x10x1
315x10x1
405x10x1
added belt and convict pro knee wraps
500x3x1
525x2x2
545x2x2

felt solid... tried riding the bar higher on my back and bringing my grip in to help my elbow. Very little irritation today. My lower back is going to need to be brought back up from how pumped it was getting doing squats today.

speed deads

135x10x1
315x3x1
500x3x1
605x1x10  10 sets of singles with 30 secs rest between them... and smoked'em all

I think it's safe to say opening with 600 in two weeks is a joke...

dumbbell hammer curls  (rest/pause)

30x10x1
55x10x1
80x15x1 and decided there's no more reason to keep going when I hit 15 with that particular weight...

concentration curls (rest/pause)

25x10x1
50lbsx8x1+2rp+2rp right side and 7x1+2rp+2rp on the left...

I think I'll start doing a little rest pause work on some of my accessory movements.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #933 on: April 07, 2008, 06:47:41 AM »
DE upper body

50% of 1RM bench


barx20x1
135x10x1
210x3x1
added choked monster minis
210x3x8

incline presses

135x8x1
225x8x1
315x3x1 NEW PR!

CS rows (rest/pause)

2platesx8x1
4platesx9x1
6platesx6x1+2rp+3rp

face pulls (rest/pause)

160x8x1
220x8x1
265x6x1+3rp+3rp


dumbbell laterals gym was closing..just grabbed some dumbbells and did a straight set...

40'sx28x1

MisterMagoo

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Re: The WICKED truth about my training
« Reply #934 on: April 07, 2008, 10:31:14 AM »
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?

davie

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Re: The WICKED truth about my training
« Reply #935 on: April 07, 2008, 10:33:02 AM »
Is that not quite alot of volume wicked mate? I thought u didnt like hihg volume?

+v heavy stuff for a dynamic day....good work.

davie
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Re: The WICKED truth about my training
« Reply #936 on: April 07, 2008, 12:16:56 PM »
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?
chest supported row.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #937 on: April 07, 2008, 02:57:50 PM »
you gotta get that incline press on video. 315x3 is effing epic.

also, i feel like an idiot for asking, but what's a CS row?

yeah...and it fucked my elbow up doing it too. IT's nothing special to watch man. I stop about 2" short of my chest because of poor ass flexibility and my ass flew up off the bench on teh last two driving my toes into the floor to help get'em up. 315 isn't a big deal..you should youtube my buddy rob wilkerson. He'll do 515 for ya! HAHA!

cs mean chest supported row... basically it's a tbar row with a pad you lay on

thewickedtruth

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Re: The WICKED truth about my training
« Reply #938 on: April 07, 2008, 02:59:51 PM »
Is that not quite alot of volume wicked mate? I thought u didnt like hihg volume?

+v heavy stuff for a dynamic day....good work.

davie

its' not much more than what I'm doing already..i just added in a face pull exercise for my rear delts and traps. I know alot of guys are using them and like them and it doesn't seem to have any sort of negative effect the two times I've used them. I'm going to do face pulls now on DE upper body days and h-rolls that george halbert has been preaching about on ME days for both rotator rehab and rear delt work.   As long as my numbers don't suffer I'm not going to stop doing them. if anything I'm getting stronger even though my fucking bodyweight keeps going down!  >:(

or were you talking about my 28 reps with the 40's on laterals? I would've pyramided up but the front desk douchebag was in a hurry to leave right at closing and i had less than an hour to do my entire workout. Funny how eaisly you can bust ass if you need to. LOL

thewickedtruth

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Re: The WICKED truth about my training
« Reply #939 on: April 07, 2008, 03:04:32 PM »
chest supported row.

YEP!


ME lowerbody  

bw 252...still dropping... wtf

reverse band deads

135x10x1
315x6x1
500x3x1
added monster minis at the top of the cage...
585x1x1
675x1x1
765x1x1 SMOKED IT! (675 at the bottom)  Lockout took a moment but there wasn't a single pause in any of the movement and it FLEW off the floor even at 675lbs at the bottom! VERY EXCITED ABOUT 700 AT THE UPCOMING MEET!     

I Should've tripled up to 675 because the only rep that was at all hard was the last one and it was still smooth and steady!  I can't go any higher than what I did today...there's no more room on the bar for weights at my lame ass gym. I think I could've been good for 785 today.

front squats on a 14" box

135x10x1
225x10x1
315x9x1...bar slipped on the way up with the 10th one and just had had enough!

leg curls

65x15x1
125x8x1
170x8x1

alot of light curls for my biceps

MisterMagoo

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Re: The WICKED truth about my training
« Reply #940 on: April 07, 2008, 03:17:07 PM »
yeah...and it fucked my elbow up doing it too. IT's nothing special to watch man. I stop about 2" short of my chest because of poor ass flexibility and my ass flew up off the bench on teh last two driving my toes into the floor to help get'em up. 315 isn't a big deal..you should youtube my buddy rob wilkerson. He'll do 515 for ya! HAHA!

cs mean chest supported row... basically it's a tbar row with a pad you lay on

dude, you're friends with wilk?? i've been following his vids on ironscene.com, the man is INHUMAN. no wonder you're at the level you are. if i had to train around a guy like that i'd be busting my ass too!!

thewickedtruth

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Re: The WICKED truth about my training
« Reply #941 on: April 07, 2008, 03:28:15 PM »
dude, you're friends with wilk?? i've been following his vids on ironscene.com, the man is INHUMAN. no wonder you're at the level you are. if i had to train around a guy like that i'd be busting my ass too!!

haha i'm pals with big black..i don't train with him...he's living in the jungles of alabama!  ;D

MisterMagoo

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Re: The WICKED truth about my training
« Reply #942 on: April 07, 2008, 06:56:23 PM »
haha i'm pals with big black..i don't train with him...he's living in the jungles of alabama!  ;D

pals or whatever, the point is he's unbelievable. dude just ain't from this planet. 405x20, 495 for a great 8, 585 close grip? jeezus.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #943 on: April 07, 2008, 08:22:57 PM »
pals or whatever, the point is he's unbelievable. dude just ain't from this planet. 405x20, 495 for a great 8, 585 close grip? jeezus.

he's not called kingkong for no reason that's for sure HAHAHA

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Re: The WICKED truth about my training
« Reply #944 on: April 08, 2008, 07:54:30 AM »
wasn't there a clip of him seated pressing 315 for like 8-10 reps somehwere, the guy is a monster.

MisterMagoo

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Re: The WICKED truth about my training
« Reply #945 on: April 08, 2008, 08:46:01 AM »
wasn't there a clip of him seated pressing 315 for like 8-10 reps somehwere, the guy is a monster.

315x12, 405x2.

here's 365 made to look like a warmup.


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Re: The WICKED truth about my training
« Reply #946 on: April 08, 2008, 08:55:17 AM »
holy shit. :o

MisterMagoo

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Re: The WICKED truth about my training
« Reply #947 on: April 08, 2008, 01:28:14 PM »
http://ironscene.com/uvideos.php?UID=236&type=public

there's some more to check out. he got called for depth on a 905 squat. RAW.

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Re: The WICKED truth about my training
« Reply #948 on: April 08, 2008, 01:33:22 PM »
http://ironscene.com/uvideos.php?UID=236&type=public

there's some more to check out. he got called for depth on a 905 squat. RAW.
yeah i checked out his whole youtube collection earlier, absolutely amazing, this guy is a fuccking beast.

thewickedtruth

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Re: The WICKED truth about my training
« Reply #949 on: April 09, 2008, 06:38:09 AM »
yeah i checked out his whole youtube collection earlier, absolutely amazing, this guy is a fuccking beast.


and he's one of the nicest guys you'll meet...