Author Topic: The WICKED truth about my training (Read 401473 times)

thewickedtruth · « **Reply #1125 on:** June 04, 2008, 07:53:25 PM »

ME upper body

bench

barx20x2
135x10x1
225x6x1
315x3x1
added blue bands
315x1x1
335x1x1
345x1x1 (est. 465 at the top)
365xmissed about halfway up.. smoked my old pr of 295 from the last time ever doing this. Bands are estimated 120 at the top.

inclines

135x8x1
225x8x1
315x1x1 just fucking sad right there...

power cleans

135x3x2
185x3x1
225x3x1 effortless...

cs rows

pyramided one plate from 1 plate up to 6 for sets of 8

alot of rehab/prehab...

haider · « **Reply #1126 on:** June 04, 2008, 08:00:49 PM »

how are reverse bands in comparison to regular ones? (w/ pulling i mean, both ways u have more resistance at top...)

PANDAEMONIUM · « **Reply #1127 on:** June 04, 2008, 08:11:40 PM »

Good to see you doing PCs, bro. One of the best all around exercises IMO.

thewickedtruth · « **Reply #1128 on:** June 04, 2008, 08:29:36 PM »

Quote from: haider on June 04, 2008, 08:00:49 PM

how are reverse bands in comparison to regular ones? (w/ pulling i mean, both ways u have more resistance at top...)

they help you get off the floor and allow you to use FULL form unlike rack pulls. I like'em better and depending on the band setup you can have them cut out or help you wherever you want them to.

thewickedtruth · « **Reply #1129 on:** June 04, 2008, 08:30:15 PM »

Quote from: PANDAEMONIUM on June 04, 2008, 08:11:40 PM

Good to see you doing PCs, bro. One of the best all around exercises IMO.

hell yeah man..i thought about it and felt it was a good overall back/trap/ and shoulder workout so i threw it in there instead of doing two back exercises, and two shoulder exercises.

PANDAEMONIUM · « **Reply #1130 on:** June 04, 2008, 08:44:20 PM »

Quote from: thewickedtruth on June 04, 2008, 08:30:15 PM

hell yeah man..i thought about it and felt it was a good overall back/trap/ and shoulder workout so i threw it in there instead of doing two back exercises, and two shoulder exercises.

The past year or so I PC once, sometimes twice per week. I've basically replaced DLing with PCing. My conditioning isn't the greatest so I usually do very low rep sets, but man it is one exercise I've come to swear by. I used to screw around with 'em in my early 20s but wish I had really focussed on them more back then.

thewickedtruth · « **Reply #1131 on:** June 06, 2008, 06:20:26 PM »

today was a good day... starting to get back into the squatting groove where squatting is actually fun!

parallel box squats

135x10x1
315x10x1
405x10x1
500x2x2
525x2x1
550x2x1 effortless
315x20x1
225x20x1
135x20x1

I'm finding the heavier i go the more I want to lean forward instead of getting my hips to go lower. Why is that you guys think? Maybe I'm fighting the knee wraps? Either way..today's squat session was a session of mental toughness and just plain fun like it used to be.

hamstring curls

5 sets pyramiding up to a new pr!

hammer curls

30x6x1
50x6x1
70x6x1
90x4x1 sloppy

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1
765x1...i unracked it off and was apparenlty leaning back.. shrugged once and started stubbling backwards so I let it go. I could've made a good set of it..but instead i made myself a new squat bar by bending the shit out of it. I did zero hip work because of all the box squatting I figured I didn't need any..pegg what do you think.

BFP · « **Reply #1132 on:** June 07, 2008, 07:10:54 PM »

Quote from: thewickedtruth on June 06, 2008, 06:20:26 PM

today was a good day... starting to get back into the squatting groove where squatting is actually fun!

parallel box squats

135x10x1
315x10x1
405x10x1
500x2x2
525x2x1
550x2x1 effortless
315x20x1
225x20x1
135x20x1

I'm finding the heavier i go the more I want to lean forward instead of getting my hips to go lower. Why is that you guys think? Maybe I'm fighting the knee wraps? Either way..today's squat session was a session of mental toughness and just plain fun like it used to be.

hamstring curls

5 sets pyramiding up to a new pr!

hammer curls

30x6x1
50x6x1
70x6x1
90x4x1 sloppy

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1
765x1...i unracked it off and was apparenlty leaning back.. shrugged once and started stubbling backwards so I let it go. I could've made a good set of it..but instead i made myself a new squat bar by bending the shit out of it. I did zero hip work because of all the box squatting I figured I didn't need any..pegg what do you think.

If youre finding yourself leaning forward to hit depth, it is most likely because you are losing your arch in your upper back. Keep your head back into the bar and pull your elbows down HARD. Might want to bring your hands in a bit, and try the pinky under grip on the bar. this will let you tighten up your hand spacing and not murder your shoulders.

As for the hip work, Id say you would be fine considering all that volume. You just did 2 or 3 months worth of squats for me! If you feel you need some more work, just hit some wide stance stiffleg pullthroughs, concentrating on spreading the floor the whole time. You could also do this:

http://asp.elitefts.com/qa/default.asp?qid=33899&tid=101

or this:

http://asp.elitefts.com/qa/default.asp?qid=38577&tid=101

Jason

thewickedtruth · « **Reply #1133 on:** June 08, 2008, 12:50:19 PM »

good shit jason I appreciate that! I'm definately going to put BOTH to good use!

DE upper body

bench press

barx20x2
bandsx3x1
155x3x8 juggling grips

3brd press

315x4x1
365x4x1
405x2x1
405x3x1 PR! Smoked the first two! And very happy about this since last week was a struggle..this week I brought it back with a PR!

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1
405x5x1

face pulls for 3 sets of 15

laterals

45x5x1
55x5x1
60x5x1
65x5x1

with rehab/prehab shoulder work

BFP · « **Reply #1134 on:** June 08, 2008, 06:38:00 PM »

Quote from: thewickedtruth on June 08, 2008, 12:50:19 PM

good shit jason I appreciate that! I'm definately going to put BOTH to good use!

DE upper body

bench press

barx20x2
bandsx3x1
155x3x8 juggling grips

3brd press

315x4x1
365x4x1
405x2x1
405x3x1 PR! Smoked the first two! And very happy about this since last week was a struggle..this week I brought it back with a PR!

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1
405x5x1

face pulls for 3 sets of 15

laterals

45x5x1
55x5x1
60x5x1
65x5x1

with rehab/prehab shoulder work

That looks solid template wise...very nice numbers too!
Jason

thewickedtruth · « **Reply #1135 on:** June 08, 2008, 06:41:09 PM »

Quote from: Jason Pegg on June 08, 2008, 06:38:00 PM

That looks solid template wise...very nice numbers too!
Jason

thanks buddy..something about this template rotating in board presses, inclines, and close grip benches after heavy work really brought my numbers up quick!

my right shoulder is bothering me today..a little tight but I'm doing alot of band pull aparts to help keep it mobile.

MisterMagoo · « **Reply #1136 on:** June 08, 2008, 10:02:50 PM »

yer fuckin' sick, dude.

ripitupbaby · « **Reply #1137 on:** June 09, 2008, 04:20:17 AM »

Quote from: MisterMagoo on June 08, 2008, 10:02:50 PM

yer fuckin' sick, dude.

x2

thewickedtruth · « **Reply #1138 on:** June 09, 2008, 06:39:56 AM »

Quote from: MisterMagoo on June 08, 2008, 10:02:50 PM

yer fuckin' sick, dude.

you have no idea...today i've been farting my "on the border loving" ass off HAHA!

daddy loves his chimichangas!

tonymctones · « **Reply #1139 on:** June 09, 2008, 10:03:31 PM »

Quote from: thewickedtruth on June 09, 2008, 06:39:56 AM

you have no idea...today i've been farting my "on the border loving" ass off HAHA!

daddy loves his chimichangas!

on the border??? wtf come on man you live in Texas you gotta go to the shitty hole in the wall mexican places...lol

Overload · « **Reply #1140 on:** June 10, 2008, 02:06:59 PM »

Quote from: tonymctones on June 09, 2008, 10:03:31 PM

on the border??? wtf come on man you live in Texas you gotta go to the shitty hole in the wall mexican places...lol

That's right!

The dirtier the place looks, the better the food!

thewickedtruth · « **Reply #1141 on:** June 11, 2008, 06:05:42 PM »

you know that's very true..the best cabrito i ever had was in a place that was half restuarant and half gas station! Go figure!

thewickedtruth · « **Reply #1142 on:** June 11, 2008, 06:09:12 PM »

ME upper body!

floor press

barx20x2
135x10x1
225x3x1
315x3x1
365x3x1
405x1x1
420x1x1 SMOKE SHOW! 5LB PR AND WAS FASTER THAN 405!
430xmissed... I didn't explode off the bottom enough. Hit halfway up where I always stall and ofcourse started to stall..then my spotter just grabbed it instead of letting me fight through it. Asshole!

Either way it was a badass session! Pressing strong for sure!

close grip inclines

135x8x1
225x8x1
315x3x1 gas'd

seated plate loaded rows

pyramided up a plate to 5 plates for an easy 10 per side...there wasn't room left for more.

dumbbell laterals

30x4x1
40x4x1
50x4x1
60x4x1
70x3xsloppy but still got 3...gotta work on them form wise with heavier weight!

alot of rehab and prehab! Shoulders are feeling like new money! I'm doing alot of rotator stuff daily to keep them that way!

BADASS DAY FOR SURE!

Overload · « **Reply #1143 on:** June 12, 2008, 11:27:15 AM »

Awesome stuff...

Try some chains with the floor presses...fun!

thewickedtruth · « **Reply #1144 on:** June 12, 2008, 07:45:38 PM »

Quote from: Overload on June 12, 2008, 11:27:15 AM

Awesome stuff...

Try some chains with the floor presses...fun!

hey man would you mind explaining to me what periodization of training means?

Overload · « **Reply #1145 on:** June 13, 2008, 07:25:14 AM »

Quote from: thewickedtruth on June 12, 2008, 07:45:38 PM

hey man would you mind explaining to me what periodization of training means?

http://en.wikipedia.org/wiki/Sports_periodization

It's the basics of cycling weights in a combination of max attempts and speed work.

Ask Hedge if you get a chance.

I'll go into more detail later, i'm at work.

ripitupbaby · « **Reply #1146 on:** June 13, 2008, 07:26:16 AM »

Quote from: Overload on June 13, 2008, 07:25:14 AM

http://en.wikipedia.org/wiki/Sports_periodization

It's the basics of cycling weights in a combination of max attempts and speed work.

Ask Hedge if you get a chance.

I'll go into more detail later, i'm at work.

That's what I've been doing.

Overload · « **Reply #1147 on:** June 13, 2008, 07:27:03 AM »

Quote from: ripitupbaby on June 13, 2008, 07:26:16 AM

That's what I've been doing.

And it's working!!!

thewickedtruth · « **Reply #1148 on:** June 13, 2008, 07:29:10 AM »

Quote from: Overload on June 13, 2008, 07:27:03 AM

And it's working!!!

yeah you're going to have to clarify more on what he said or he'll do it lol..but i do cycle through my lifts and weights both on ME and DE day in a particular order including the accessory work but from the way it reads I don't think periodization is the same thing is it?

Overload · « **Reply #1149 on:** June 13, 2008, 07:36:07 AM »

Quote from: thewickedtruth on June 13, 2008, 07:29:10 AM

yeah you're going to have to clarify more on what he said or he'll do it lol..but i do cycle through my lifts and weights both on ME and DE day in a particular order including the accessory work but from the way it reads I don't think periodization is the same thing is it?

What you are doing is one "type" of periodization. there are MANY ways to cycle your training, periodization can be very complex or very simple.

Your training is on the right path, but i'll explain more later.