Author Topic: The WICKED truth about my training (Read 381182 times)

davie · « **Reply #1050 on:** April 28, 2008, 12:29:30 PM »

Quote from: thewickedtruth on April 28, 2008, 07:25:16 AM

haha get it done man! You know what you need to do... it's I AM going to do it..not will I do it! Can't wait to hear about how you do!

Haha thanks man, was great.i found the higher rep stuff harder lol. im used to the more HIT style stuff, so usually id warm up really well then go into one set of most weight i cud use for 6-8 reps, best was (122kg's x6). But as i used more sets today it was tough.
I did (weights are in KG's, dont mock the weights):
1xbarx20
1x60kg'sx10
1x100x8
1x110x6
1x120x4
1x125x2
1x130x1
1x135x1.

So even tho iv done 120 for 8, and only did it for 4reps today, i was pleased.

I was gonna do 125 for 1 then leave it their, but as the guys wer telling me, c how u feel.and i got 125 for 2, so after that i started singles.

Iv never had that much weight on my shoulders before.On a funny note i ripped another pair of boxers lol.

Followd squats with heavy leg raises supersetted with heavy leg curls, then ex bicep curls.

davie

ripitupbaby · « **Reply #1051 on:** April 28, 2008, 12:36:45 PM »

Davie, where's your training log thread?! Get one going!!

And be sure to include lots of pics and videos.

EDIT: Never mind, I just saw it...why aren't you posting in it?!?

davie · « **Reply #1052 on:** April 28, 2008, 12:53:23 PM »

Quote from: ripitupbaby on April 28, 2008, 12:36:45 PM

Davie, where's your training log thread?! Get one going!!

And be sure to include lots of pics and videos.

EDIT: Never mind, I just saw it...why aren't you posting in it?!?

Haha thanks rip, iv just started this style of training today actually. Previously always been a DC or HIT trainer. So the extra sets etc was taxing,but i love it already.

Il start my logg tommorow, look out for it!

davie

thewickedtruth · « **Reply #1053 on:** April 28, 2008, 05:27:16 PM »

ME lowerbody

good mornings squat stance..

135x10x1
315x6x1
500x3x1
585x1x1
615x1x1 new PR!!!

deads off a 6" box

135x10x1
315x10x1
500x10x1

leg curls

140x15x1
160x15x1
200x10x1

barbell shrugs

135x10x1
315x10x1
500x10x1
585x10x1
655x9x1

concentration curls

30x10x1
50x6x1
60x4x1

decent enough day.. i can't ever get a good string of good mornings going..but i'm very happy with today's effort!

MisterMagoo · « **Reply #1054 on:** April 28, 2008, 09:19:52 PM »

okay wait a minute. dude. a 615 GM? you've GOTTA be putting some more hip action into that than normal.

don't get me wrong, i can't even squat 500x3 let alone ATTEMPT a good morning, but that seems just superhumanly high.

thewickedtruth · « **Reply #1055 on:** April 29, 2008, 06:41:42 AM »

Quote from: MisterMagoo on April 28, 2008, 09:19:52 PM

okay wait a minute. dude. a 615 GM? you've GOTTA be putting some more hip action into that than normal.

don't get me wrong, i can't even squat 500x3 let alone ATTEMPT a good morning, but that seems just superhumanly high.

oh yeah you know i am..this isn't a still leg'd ANYTHIGN! first hte hips go own and knees start slightly bending until i'm parallel to the floor...the weight stays infront of my toes which is what makes a good morning a good morning vs. a half squat. THere's no way to go THAT heavy and not come down with it a little bit. Hips comes forward and head goes up and up the weight comes..it's easier to do than a fucking squat that's for sure.. I'll video them next time for sure.

600 is an average good morning..no joke... lots of guys that i know go from 600-800's in gear.

Stubborn · « **Reply #1056 on:** April 29, 2008, 06:47:34 AM »

Quote from: thewickedtruth on April 29, 2008, 06:41:42 AM

600 is an average good morning..no joke... lots of guys that i know go from 600-800's in gear.

They do GM's in there competition gear?

Congrats on the retard strength!

thewickedtruth · « **Reply #1057 on:** April 29, 2008, 06:51:16 AM »

Quote from: Lift4Size on April 29, 2008, 06:47:34 AM

They do GM's in there competition gear?

Congrats on the retard strength!

yep.. my buddy rob wilkerson and ray pierce do them in gear.. hell people do them in gear all the time.. the gear is easy to load apparenlty the way you do good mornings i'm told HA!

BFP · « **Reply #1058 on:** April 29, 2008, 11:14:45 AM »

Ive never done one in gear...but I think I should start!

Jason

thewickedtruth · « **Reply #1059 on:** April 29, 2008, 11:21:21 AM »

Quote from: Jason Pegg on April 29, 2008, 11:14:45 AM

Ive never done one in gear...but I think I should start!

Jason

thinking so too...i'm thinking deadlift suit wiht straps down wil help you clear over that 700!

what do you say...we should have a gentlemen's bet HAHA

MisterMagoo · « **Reply #1060 on:** April 29, 2008, 06:06:28 PM »

Quote from: thewickedtruth on April 29, 2008, 06:51:16 AM

yep.. my buddy rob wilkerson and ray pierce do them in gear.. hell people do them in gear all the time.. the gear is easy to load apparenlty the way you do good mornings i'm told HA!

weird. that's pretty nuts dude, i can't imagine the strain on the upper back at the bottom!

thewickedtruth · « **Reply #1061 on:** April 30, 2008, 07:08:47 AM »

Quote from: MisterMagoo on April 29, 2008, 06:06:28 PM

weird. that's pretty nuts dude, i can't imagine the strain on the upper back at the bottom!

upper back is no problem..it's the hips and lowerback where I feel it the most. I would recommend the bar being as deep as you can handle down to legal depth. the higher up the bar is..the more it will KILL your neck.

davie · « **Reply #1062 on:** April 30, 2008, 09:49:36 AM »

Cant even believe this conversation and the weights being used is on Good mornings lol.

Side bar:started my logg mate.

davie

thewickedtruth · « **Reply #1063 on:** April 30, 2008, 05:44:38 PM »

ME upper body.. I came in today looking to kick some ass...mission accomplished!

floor press

barx20x2
135x10x1
225x8x1
315x3x1
365x3x1 rep pr when maxing! Built alot of confidence on this one!
405x1x1 should've gone for more reps...
415x1x1 smoke show! NEW PR!!
425xmiss...misgrooved it. Came up strong but blew it back OVER my head and bailed. It's mine next time!

inclines

135x10x1
225x10x1
315x4x1 new goal of 10 after doing other work...

CS rows new machine...feel it in my back SO much better but have to go lighter due to positioning..

2platesx10x1
4platesx10x3
4platesx8x1

side laterals

40x10x1
50x10x1
60x10x1

h-rolls

30x10x4

MisterMagoo · « **Reply #1064 on:** May 01, 2008, 01:46:35 PM »

badass on the floor presses man. what's your grip width on those? and more importantly, how do you start? does your gym have a place to support the bar and you can unrack it? i sure as shit can't start on the floor.

Stubborn · « **Reply #1065 on:** May 01, 2008, 02:08:54 PM »

Thats an insane floor press! When I hit 405 on flat bench, I could only hit 375 or so on floor press.

thewickedtruth · « **Reply #1066 on:** May 01, 2008, 02:53:45 PM »

Quote from: Lift4Size on May 01, 2008, 02:08:54 PM

Thats an insane floor press! When I hit 405 on flat bench, I could only hit 375 or so on floor press.

dude my lockout strenght is retarded..it's between getting off my chest and lockout that i have issues..i'm supposed to be able to pull 700 wiht my deadlift momvements too now but i'm not able to. Strange huh!?

I can't wait to see where i'm at in a year. Hopefully I'll be pulling 750 and benching 5! I'm on pace for my old numbers by the end of this year if i'm injury free!

BFP · « **Reply #1067 on:** May 01, 2008, 06:43:30 PM »

Quote from: thewickedtruth on May 01, 2008, 02:53:45 PM

dude my lockout strenght is retarded..it's between getting off my chest and lockout that i have issues..i'm supposed to be able to pull 700 wiht my deadlift momvements too now but i'm not able to. Strange huh!?

I can't wait to see where i'm at in a year. Hopefully I'll be pulling 750 and benching 5! I'm on pace for my old numbers by the end of this year if i'm injury free!

Speed Benching and Delt/Lat work will help with this problem!

Jason

thewickedtruth · « **Reply #1068 on:** May 01, 2008, 10:43:39 PM »

Quote from: Jason Pegg on May 01, 2008, 06:43:30 PM

Speed Benching and Delt/Lat work will help with this problem!

Jason

i got a strong back.. i've noticed my numbers have gone up since I started doing heavy laterals like i was recommended after every bench day and sure enough.. seems to be working.

thewickedtruth · « **Reply #1069 on:** May 02, 2008, 01:26:06 PM »

squattin today just blew balls.. iwasn't feeling it and need to get my love of squatting back and say **** the numbers. They'll come in time.

DE lowerbody..

squats *wide stance* on a 14"box

barx15x1
135x15x1
225x5x1
315x5x1
405x5x1
500x5x1
585xmiss.. relaxed my hips on the box and knew the moment I did it I was sunk. Box was REAL deep today though and I liked it.. hip flexibility is getting there for these for sure! Still thinking about getting some single ply briefs to work in but I want to build raw power... i dont want more gear help than I'm already getting from the belt and wraps. Instead of pushing for 585 for 5..i'm going to work on getting 545 for 5. I've changed a few things around too so I can't expect miracles. I'm squatting HIGH bar now to help my elbow.. I'm starting to like it and it forces me to stay upright more to keep the bar from killing my neck. I'm breaking well at my hips and driving it up no problem. My setup on my walkouts is getting stronger and I need to build up more power now wiht this new stance. It will come with time. Just keep pluggin away at it like I did on my road to 500 and I'll be in the money for sure!

front squats

barx10x1
135x10x1
225x10x1
315x3x1
405x1x1

THE THING ABOUT TODAY'S WHOLE SQUATTING SESSION WAS THE GYM IN THE SAME CHAIN OF GYMS I'VE BEEN GOING AT HAS DIFFERENT BARS AT EVERY PLACE I GO! THIS GYM HAS ZERO KNURLING ON THE BAR INSIDE THE ****ING RINGS! IT WAS A SMOOTH BAR ON MY BACK AND FRONT DELTS! KID YOU NOT.. 14" OF SMOOTH BAR RIGHT IN THE MIDDLE! WTF WHO BUYS THOSE?!?!

anyway..no excuses...i'll know better next time.

seated dumbbell curls

40x8x1
60x8x1
80x4x1

hammer curls

35x8x1
55x8x1
75x8x1

and called it a day since I was pressed for time.

BFP · « **Reply #1070 on:** May 02, 2008, 07:28:44 PM »

Ryan,

If you are having elbow troubles, I have 2 suggestions for you. Move your hands out as wide as you can while still keeping your upper back tightly arched. Also, when you set your grip on the bar, wrap your pinky under the bar opposite the rest of your fingers. This has donw wonders for me, and you know how bad my elbow is!

Hope this helps you brother!

Jason

thewickedtruth · « **Reply #1071 on:** May 02, 2008, 09:23:50 PM »

Quote from: Jason Pegg on May 02, 2008, 07:28:44 PM

Ryan,

If you are having elbow troubles, I have 2 suggestions for you. Move your hands out as wide as you can while still keeping your upper back tightly arched. Also, when you set your grip on the bar, wrap your pinky under the bar opposite the rest of your fingers. This has donw wonders for me, and you know how bad my elbow is!

Hope this helps you brother!

Jason

hey man your tips have helped me alot so far..i'm always willing to try anything you would suggest! thansk for that man i'll give it a go next week!

MisterMagoo · « **Reply #1072 on:** May 03, 2008, 01:09:17 AM »

Quote from: Jason Pegg on May 02, 2008, 07:28:44 PM

Ryan,

If you are having elbow troubles, I have 2 suggestions for you. Move your hands out as wide as you can while still keeping your upper back tightly arched. Also, when you set your grip on the bar, wrap your pinky under the bar opposite the rest of your fingers. This has donw wonders for me, and you know how bad my elbow is!

Hope this helps you brother!

Jason

i put my thumb over and for some reason i noticed it made almost all of my joints feel better. only works when i go wider grip though.

thewickedtruth · « **Reply #1073 on:** May 04, 2008, 03:20:52 PM »

i'll definately give that a try!

DE upper body

speed bench

barx20x2
135x3x1
added monster minis
(wide grip)
135x3x3
(comp grip)
135x3x3
(close grip)
135x3x3

going to bump the weight up to 185 next week...

3brd press

315x4x1
365x4x1
405x2x1.. missed the 3rd rep.. everything about today's benching could've used work. Haven't lost and haven't gained in this one.. Going to do it one more week and then switch to jm presses for awhile and come back to it if it doesn't improve.

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x8x1
455x4x1

super wide grip lat pulldowns

100x10x1
150x10x1
200x10x1
250x8x1

side laterals

40x12x1
50x12x1
60x8x1

pretty normal day..kinda disappointed in it.

BFP · « **Reply #1074 on:** May 04, 2008, 07:05:59 PM »

Make sure you are rotating out the bands on your speed benches every 3-4 weeks....lest ye elbows explode and take MONTHS to heal.

Jason