The WICKED truth about my training

[davie]

BEAR

[thewickedtruth]

ME UPPER BODY!

bench press 90% of 1RM...another fucked up day thanks to my elbow.. 

barx20x2
135x10x1
225x10x1
315x3x1
345x2x1
380x2x1
380x2x1
elbow started hurting me..
380x1x3

did solid singles to finish it out... I'm having HELL doubling up 380 but for some reason when I do it for a single I blow it the fuck up! I'm thinking maybe I'll start doing singles for awhile while my elbow is dicking me around and see where it goes. I'm scared if i don't do doubles I'll go backwards and not be in the low 400's again. Maybe 8 singles instead of 5 sets of doubles with less rest in between.

dumbbell rows

100x8x1
140x8x1
180x1x1
225x8x1
250x5x1 and cheated the fuck out of them..but did more damn work this time than I did last time and still manhandled them.

lateral raises because push presses still hurt me.. damn i'm whining alot.

30x6x1
40x6x1
50x6x1
60x6x1
70x4x1

banded jm's

110x6x3 with monster minis...

turned out to be more like a dumbbell press. I need to drop down a little bit since the form wasn't what it was supposed to be but since I'm used to 80's I was still mildly happy.

h-rolls


20x8x1
30x8x1
40 wtf was i thinking
30x8x1


and for those that want to see what a 250lb dumbbell looks like... see below! Yes my form was shitty...but I don't know how else to keep it from hitting my leg or pulling my arm off! 

[Stubborn]

Damn! You turned that row into more of a rear delt movement. OUCH!

Good numbers bro! Why do you like the 90% range so much? Did you just feel it out and decide it was best or did you adapt it from another protocol?

[thewickedtruth]

Damn! You turned that row into more of a rear delt movement. OUCH!

Good numbers bro! Why do you like the 90% range so much? Did you just feel it out and decide it was best or did you adapt it from another protocol?

lol well looking at the video i'm not really sure wtf you'd call what i did..i tried to do a row wiht it and believe me my upper back feels pretty fucking good right now!

well the conjugate method wasn't working for me then I read an article that dave tate wrote about how it didn't work for him either and working in the 90% range really helped him get his numbers back up there and in close to six months i'm back in the low 400's wiht it. I've just come to abit of a stall which means I'm going to have to not only figure out what to do on bench day but but pick up my accessory movemetns..get those stronger and it'll add up!

[Stubborn]

lol well looking at the video i'm not really sure wtf you'd call what i did..i tried to do a row wiht it and believe me my upper back feels pretty fucking good right now!

well the conjugate method wasn't working for me then I read an article that dave tate wrote about how it didn't work for him either and working in the 90% range really helped him get his numbers back up there and in close to six months i'm back in the low 400's wiht it. I've just come to abit of a stall which means I'm going to have to not only figure out what to do on bench day but but pick up my accessory movemetns..get those stronger and it'll add up!

The proof is in the puddin'! We're all different, it aint gonna work for us all.

It seems I had far better lower body strength when using a BBing split while my upper body strength went through the roof on Westside. Just pointing out that not only do we all differ in what we respond to but that we may even respond better to different types of stimulus from one body part to the next.

Takes a lot of figuring out!

[MisterMagoo]

holy shit boy, that's one hell of a row. 

[thewickedtruth]

holy shit boy, that's one hell of a row. 

those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA

[davie]

those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA

I think it left a wee DB crater wen it landed lol.

Far too much volume lol.

davie

[MisterMagoo]

those of us here are debating on wether or not you'd call that a row...

listen to that fucker hit the floor though HAHA

it's a 250 fucking pound dumbbell, my man. there are people on this board, a LOT i'd wager, who can't do that with a BAR, let alone a DB.

you know how when you see a guy deadlifting 8 plates, even if he hitches it it doesn't matter because it's still a fuckton of weight? same deal, mang.

[mass 04]

hahah, I couldn't roll a 250 lber.

[The Squadfather]

i know that thing is supposed to be 250 but it doesn't look that big, looks to be the same size as the 150's at my gym, good stuff though.

[thewickedtruth]

i know that thing is supposed to be 250 but it doesn't look that big, looks to be the same size as the 150's at my gym, good stuff though.

it's funny because it's not made of plates..it's a solid machined piece of iron the size of a large coffee can with a handle in it. It's one solid piece... you can't take it apart. IT's SICK!

[BFP]

it's funny because it's not made of plates..it's a solid machined piece of iron the size of a large coffee can with a handle in it. It's one solid piece... you can't take it apart. IT's SICK!

Go ahead and rub in your metroflex cool guy stuff...I see how it is!

Jason

[thewickedtruth]

Go ahead and rub in your metroflex cool guy stuff...I see how it is!

Jason

FUCK YOU AND YOUR REVERSE HYPER ASSHOLE! 

[BFP]

FUCK YOU AND YOUR REVERSE HYPER ASSHOLE! 

bwahahahaha Ill have one in my garage in about a week!

Jason

[thewickedtruth]

bwahahahaha Ill have one in my garage in about a week!

Jason

douchebag... HAHA i don't even have a garage to hide goodies like that. 
when's your next meet?

[tonymctones]

LOL dude that DB looks medieval...hahah thats f'in ridiculous bro, keep up the good work

[MisterMagoo]

LOL dude that DB looks medieval...hahah thats f'in ridiculous bro, keep up the good work

the next one's going to be a stick of dynamite with cannonballs welded on either end.

[haider]

it's a 250 fucking pound dumbbell, my man. there are people on this board, a LOT i'd wager, who can't do that with a BAR, let alone a DB.

you know how when you see a guy deadlifting 8 plates, even if he hitches it it doesn't matter because it's still a fuckton of weight? same deal, mang.

I could prolly do a good plendlay row upto 180 lbs for like 5 reps 

[thewickedtruth]

I could prolly do a good plendlay row upto 180 lbs for like 5 reps 

dude where the hell have you been?! 

[thewickedtruth]

feeling solid today..did a light workout before next weeks meet. STill debating on wether or not to do upper body on sunday since i'm benching and pulling but eh...why not.


DE lowerbody

speed pulls

135x10x1
315x6x1
500x3x1
600x1x3 smooth and fast... I feel like an idiot opening with 600 but it'll be a good prep for the next two attempts.

box squats on a parallel box

135x10x1
315x6x1
405x6x1
500x6x1
545x4x1 bombed the 5th one...new goal is to get 6 reps with it before attempting heavier shit with my elbow. So far I think I'm going to do fine!

really light curls

h-rolls

25x12x1
40x12x2
Watching what I eat a litlte closer... down to 251 this evening.

[ripitupbaby]

Dude, you are going to kick ass next weekend.   

[thewickedtruth]

just thinking about it has my adrenaline through the fucking roof.. i'm going to explode before saturday comes.

[davie]

Well my friend uv certainly put inthe effort, and im sure ul get the reward for it all!!

davie

oow ur DOWN to 251, man ur tiny lol.

davie

[thewickedtruth]

Well my friend uv certainly put inthe effort, and im sure ul get the reward for it all!!

davie

oow ur DOWN to 251, man ur tiny lol.

davie

asshole... 



JUST HAD SOME FUN IN THE GYM TODAY UPPER BODY WISE..

inclines

barx20x2
135x10x1
225x6x1
315x2x3
335x2x1
345x1x1...blew the first rep up no problem but came down too fast with the second and lost it. Looking at things now I might be good for 350-360 on a max single on the incline! I think I'm going to start doing more of them now that I'm actually putting up respectable numbers! That and they're supposed to help my bench HAHA

light wide grip lat pulldowns

160x10x1
205x10x3

dumbbell laterals

40x8x1
50x8x1
60x8x1

h-rolls

40x10x3

elbow gave me a little issue..but i'm now looking into elbow sleeves/wraps for awhile until it gets better.