Author Topic: The WICKED truth about my training (Read 381148 times)

thewickedtruth · « **Reply #1350 on:** September 08, 2008, 10:56:12 AM »

DE upper body

bench

barx20x1
135x10x1
added monster minis155x5x5 (40% of 1RM at the bottom)

overhead presses

135x6x1
185x6x2
205x6x1 effortless.. need to start doing more of these

dips

bwx10x1
added weight vest and chains (115lbs of extra weight)
4 sets of 6

barbell overhead extensions

95x6x1
135x6x1
155x6x1
185xmiss.. need to not do these after all the work before.. need to move them around to get the set of 185

chins with 60lbs of chains

3 sets of 6 with a pronated grip
3 sets of 6 with a neutral grip

low rows

3 sets of 10 whole stack

thewickedtruth · « **Reply #1351 on:** September 09, 2008, 01:58:38 PM »

since my legs were still sore from saturday's insanity, I decide to get a light workout in instead of ME stuff.

HELL

10 oly squats to the floor, 10 front squats to the floor, 10 overhead squats to the floor, 10 18" box setups..............stra ight set.

5 sets with 135

the whole thing took right at 30 minutes. I dropped it like it's hot with the squats to the floor and had at it! Once I got the hang of the step ups they went smoothly. The only thing I have a problem with is the overhead squats. Those things are hard as FUCK to get me to break over past parallel down to the floor. The barbell ended up coming out infront of me to maintain the lift. That doesn't sound right. If I can't sit straight down like a regular squat, what's that a sign of because that's a HUGE clue in to a weak muscle group i'm just not sure which.

you guys should try this... wasn't hard.. just made my fatass pant the whole time.

Zach Trowbridge · « **Reply #1352 on:** September 09, 2008, 03:34:04 PM »

Quote from: thewickedtruth on September 09, 2008, 01:58:38 PM

since my legs were still sore from saturday's insanity, I decide to get a light workout in instead of ME stuff.

HELL

10 oly squats to the floor, 10 front squats to the floor, 10 overhead squats to the floor, 10 18" box setups..............stra ight set.

5 sets with 135

the whole thing took right at 30 minutes. I dropped it like it's hot with the squats to the floor and had at it! Once I got the hang of the step ups they went smoothly. The only thing I have a problem with is the overhead squats. Those things are hard as FUCK to get me to break over past parallel down to the floor. The barbell ended up coming out infront of me to maintain the lift. That doesn't sound right. If I can't sit straight down like a regular squat, what's that a sign of because that's a HUGE clue in to a weak muscle group i'm just not sure which.

you guys should try this... wasn't hard.. just made my fatass pant the whole time.

Overhead squats are hard if only because they require so much flexibility in so many different areas. Try working heavy pullovers to stretch out the lats and the chest, and do weighted stretches from a lat pulldown station and stretches from a cable row station with arms fully extended, body pulled forward and mid and lower back rounded. I'm still trying to get flexible enough to do an ATF squat with just an empty bar, but the flexibility part is HUGE.

ripitupbaby · « **Reply #1353 on:** September 10, 2008, 01:13:26 PM »

SUP!!

thewickedtruth · « **Reply #1354 on:** September 13, 2008, 11:55:55 AM »

Quote from: ripitupbaby on September 10, 2008, 01:13:26 PM

SUP!!

SUP!

thewickedtruth · « **Reply #1355 on:** September 13, 2008, 12:00:50 PM »

yesterday's upper body accessory makeup work from thursday's horrible benching day..

bent over barbell rows

135x12x1
225x12x1
315x10x1

reverse band lat pulldowns new exercises..love them and they're SO not easy!

monster mini's doubled up for 3 sets of 15

overhead barbell extensions

barx20x1
135x10x3

tate presses new exercise and LOVE this one too!

40x12
50x12
60x12
70x12
80x12

dumbell front raises right into side laterals

40x6x1 to 40x6x1
50x6x1 to 50x6x1
60x6x1 to 60x6x1

feeling like crap today..worse than the rest of the week so i'm skipping leg work for today and hoping I'll feel better come tuesday for lowerbody. I've been having to sleep sitting up to prevent myself from coughing all night and drowning in shit. NOT FUN!

thewickedtruth · « **Reply #1356 on:** September 15, 2008, 07:44:15 PM »

KICK ass day! I really needed this! I basically reviewed my old log all weekend and it's come down to me going back to what was working to begin with with a few twists! I needed today badly and it definately motivates me for thursday!

DE upper body!

DE bench

barx20x1
135x10x1
205x3x3 comp grip
205x3x3 wide grip
205x3x3 illegal y's

I was popping them so fast that I had to slow down to keep from hopping off the bench. Felt GOOD to move 205 like that!

standing military

135x3x1
185x3x1
225x3x1 effortless! I wanted to go for another set but didn't want to press my luck...

barbell overhead extensions

135x6x1
145x6x1
155x6x1

tate presses

60x6x1
70x6x1
80x6x1
90x6x1
100x10x1... felt easier than doing actual dumbbell bench presses... go figure. I really like this movement. I think I'm going to do it with HIGHER reps and stay around 110lbs or so. I also noticed I don't feel any shoulder tightness in this movement like I do when doing dumbbell benches. That stood out the most.

chins

bwx10x4
bwx8x1

seated wide grip cable rows

wholestackx12x3

I took my RESULTS mix today too before the lifting instead of usual at breakfast..i noticed I felt damn good throughout the workout. Like I felt like I did work but I didn't feel fatigued. I wonder why that is.. because i've noticed it before.

Overload · « **Reply #1357 on:** September 17, 2008, 08:57:11 AM »

Good stuff!

i always have a preworkout shake and i can actually tell a difference when i don't drink it.

Get the boat turned back in the right direction and keep tearing shit up!

Stubborn · « **Reply #1358 on:** September 17, 2008, 04:54:05 PM »

I always used RESULTS pre workout because of just that....no fatigue. That stuff is gold in my book!

thewickedtruth · « **Reply #1359 on:** September 17, 2008, 06:30:33 PM »

yeah no shit.. then jason tells me he squatted 700 raw yesterday that bastard! got me all fired up and wanting to squat again!

Ass to grass all the way completely rIZZZAWLALALLAAAAAW squats!

barx20x1
135x6x1
225x6x1
315x6x1
405x6x1
500x3x1
315x6x2
225x20x1

front squats

135x6x1
225x6x1
315x4x1 gas'd from the squatting!

I noticed that I lean WAY over on my squats and I don't sit back over my heals but rather over the balls of my feet. My hips CEASE to stop all movement at a certain point.. i'm told it's tightness and the only reason I'm able to get my hams to touch my calves is because the weight squashes me down to them.

seriously considering a suit..thanks to peer pressure HAHA!

BFP · « **Reply #1360 on:** September 17, 2008, 10:42:52 PM »

Quote from: thewickedtruth on September 17, 2008, 06:30:33 PM

yeah no shit.. then jason tells me he squatted 700 raw yesterday that bastard! got me all fired up and wanting to squat again!

Ass to grass all the way completely rIZZZAWLALALLAAAAAW squats!

barx20x1
135x6x1
225x6x1
315x6x1
405x6x1
500x3x1
315x6x2
225x20x1

front squats

135x6x1
225x6x1
315x4x1 gas'd from the squatting!

I noticed that I lean WAY over on my squats and I don't sit back over my heals but rather over the balls of my feet. My hips CEASE to stop all movement at a certain point.. i'm told it's tightness and the only reason I'm able to get my hams to touch my calves is because the weight squashes me down to them.

seriously considering a suit..thanks to peer pressure HAHA!

Fear not friend, peer pressure will be applied. Heavily. Thanks for the phone call too. Asshole! Finally, it is no longer to be referred to as "raw" lifting. You are now to call it "gear deficient" HTH!

Jason

thewickedtruth · « **Reply #1361 on:** September 17, 2008, 10:44:48 PM »

i told you to call ME tool! i don't know your old man schedule.. arne't you usually in bed by 8? LOL

BFP · « **Reply #1362 on:** September 17, 2008, 10:58:31 PM »

Quote from: thewickedtruth on September 17, 2008, 10:44:48 PM

i told you to call ME tool! i don't know your old man schedule.. arne't you usually in bed by 8? LOL

Dont make me post pics of the text bizzazowatch. And whats wrong with old man hours? Jealous because I dont have to work late selling my body to schmoes?

hahaha. Tomorrow, I will call you. This eliminates any confusion. Nice squatting there too. 500x isnt bad, especially with your form.

Jason

thewickedtruth · « **Reply #1363 on:** September 17, 2008, 11:08:43 PM »

Quote from: Jason Pegg on September 17, 2008, 10:58:31 PM

Dont make me post pics of the text bizzazowatch. And whats wrong with old man hours? Jealous because I dont have to work late selling my body to schmoes? hahaha. Tomorrow, I will call you. This eliminates any confusion. Nice squatting there too. 500x isnt bad, especially with your form.

Jason

hahaha backhanded compliments... you're such a flirt HAHAHA ttyl COWBOY lmfao

I get outta work tomorrow around 8 your time.. hit a brutha up

thewickedtruth · « **Reply #1364 on:** September 18, 2008, 07:50:18 PM »

Today's heavy benching session

bench

barx20x1
135x10x1
225x3x1
275x3x1
315x3x1 all paused
345x1x2 because the fucking bench came up off the ground when I drove my legs in.. fixed that with a big ass dumbbell
345x2x3

the first rep of EVERY set was effortless where the second was a beating. I think i've been benching way too narrow.. I moved my fingers out by one on the rings nad the second rep was slow but smooth all the way through the pressing. Going to do this again next week with the same weight to play with it some more... it's more of a confidence builder.

dips

with weight vest and chains (110lbs) x6x2
with just chains... 10x2

tate presses

60x6x1
80x6x1
100x6x1
120x6x1 PR! And finally found a weight that's hard to work with!

pressdowns

3 sets of 20

chins with chains

6 reps with every grip scheme imaginable for a total of 6 sets

reverse band pulldowns

down to 248..sloooooowly cutting down. Hoping to make mid 230's and cut down to 220's come meet day when I get there. It's only 10lbs to be damn close to where i need to be! If I can keep my bench high 300's and get to where i'm consistantly hitting low 400's at that weight along with pulling what I am now I'll have a sick raw 220 total. I'm honestly sick of looking at the gut..

MisterMagoo · « **Reply #1365 on:** September 18, 2008, 08:18:19 PM »

good luck dude. once i dipped to 215 and under everything went to hell and you're a LOT more solid at 248 than i was.

BFP · « **Reply #1366 on:** September 18, 2008, 09:48:01 PM »

Quit pausing your benches. Its like trying to piss up a rope. When is your meet? Did Mason set up your diet for you?

Jason

thewickedtruth · « **Reply #1367 on:** September 20, 2008, 12:29:54 AM »

some shoulder make up work from yesterday..

barbell front raises

100x6x1
110x6x1
135x6x3

barbell upright rows

135x6x2
155x6x1
185x6x1

PANDAEMONIUM · « **Reply #1368 on:** September 20, 2008, 02:22:09 AM »

Quote from: thewickedtruth on September 20, 2008, 12:29:54 AM

some shoulder make up work from yesterday..

barbell front raises

100x6x1
110x6x1
135x6x3

barbell upright rows

135x6x2
155x6x1
185x6x1

What a pussy

Just kiddin', man.

Great lifting. Hope all's been well for ya lately.

thewickedtruth · « **Reply #1369 on:** September 20, 2008, 06:39:33 AM »

Quote from: PANDAEMONIUM on September 20, 2008, 02:22:09 AM

What a pussy

Just kiddin', man. Great lifting. Hope all's been well for ya lately.

hey bitch it's relative.. when you see josh bryant using 225 for barbell front raises..it kinda puts things into perspective. Things are going well... back on teh same track I was before I started fucking things up LOL. What's good with you brutha?

thewickedtruth · « **Reply #1370 on:** September 20, 2008, 03:25:24 PM »

short and sweet after moving furniture all day for a family friend...

rack pulls 4" off the floor

135x10x1
315x3x1
500x3x1
585x3x1
635x3x2
585x3x2

split out.. my hands haven't felt like this in awhile.. LOVE IT!

QuakerOats · « **Reply #1371 on:** September 21, 2008, 12:15:30 PM »

Quote from: thewickedtruth on September 20, 2008, 06:39:33 AM

hey bitch it's relative.. when you see josh bryant using 225 for barbell front raises..it kinda puts things into perspective. Things are going well... back on teh same track I was before I started fucking things up LOL. What's good with you brutha?

epic swinging.

thewickedtruth · « **Reply #1372 on:** September 21, 2008, 07:56:22 PM »

Quote from: QuakerOats on September 21, 2008, 12:15:30 PM

epic swinging.

but you and i both know.. haha even with that swing it takes a fucking gorilla in heat to move that kinda weight for that type of movement man.

BFP · « **Reply #1373 on:** September 21, 2008, 08:10:44 PM »

Quote from: thewickedtruth on September 21, 2008, 07:56:22 PM

but you and i both know.. haha even with that swing it takes a fucking gorilla in heat to move that kinda weight for that type of movement man.

not if youre a fucking MAN. Pussy.

Jason

Overload · « **Reply #1374 on:** September 22, 2008, 06:52:33 AM »

Quote from: thewickedtruth on September 20, 2008, 03:25:24 PM

short and sweet after moving furniture all day for a family friend...

rack pulls 4" off the floor

135x10x1
315x3x1
500x3x1
585x3x1
635x3x2
585x3x2

split out.. my hands haven't felt like this in awhile.. LOVE IT!

Got your text about this as i was tearing out sheetrock at my aunts house.

635 is nuts!

I really need to get back in the gym...