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thewicked
03-20-2008, 08:05 AM
I wanted to post up my own log here not only to give people an idea as to how i'm coming along but also to compare to others to get better ideas and insite!


here's my last two workouts...they're not much...but soon enough!


ME lowerbody from yesterday...

Good mornings to parallel squat stance

barx20x1
135x10x1
315x6x1
405x6x1
500x1x1
545x1x1
605x1x1 NEW PR!! Smoked it too but I knew if I went heavier it would become a half squat..so cut it there. Last time we did GMs it was to 2" above parallel..this time it was TO paralle and two people called me up so I hope it was solid. I apparenlty take forever staying tight getting to the bottom but the weight blows up once I'm there. I'll take it as a job well done..but was pisses me off the most was after it was over..i didn't feel like I did any work.


Front squats

on a 12" box... deepest I've gone yet.. with no wraps and no belt

135x6x1
225x6x1
315x6x1
365xmiss...slipped off...
315x4x1 to finish and my quads actually are sore today..go figure.

cable pull throughs (for hip power)

whole stackx8x4

seated hammer curls

30x6x1
50x6x1
70x6x1
100x4x1 and sloppy..but how can you not be with this kinda weight.



-----------------------------------------------------------

ME upper body

94% of 1RM bench

barx20x2
135x10x1
225x6x1
315x3x1
345x2x1
I love it when I put on my convict pro wrist wraps from APT... 345 felt uneasy..but I'll be damned when I put them on and that stabilize my wrist 380 felt light as hell! LOVE THESE THINGS!
380x2x1
380x2x1
380x2x1
380x2x1
380x2x1
380x1x1...Just didn't have it in me and had to have help finishing the last rep. I was PISSED because I'd been rolling along with it no problem but the reps have been slow all day. Not near as explosive as they need to be. The first rep got crooked and had to adjust and it cost me the second one. That and the guys I work with said the last set I just wasn't fired up and acting myself. I didn't get into it and it cost me. So I got mad and refused to end the pressing on a miss...
385x2x1 (96% of 1RM) THE best and FASTEST set of the day...

You won't like me when I'm angry! ;D Today felt like an accomplishment because I came in nervous about hte 10lb jump even though I smoked 370 last week. I always tell myself that if I'm not at least a little nervous I'm not using enough weight. I got my head together..got into it and pulled it out and DAMN I was tired when I was done!

bent over barbell rows with double overhand grip

135x10x1
315x10x1
405x10x1
425x6x1

felt it better in my back but was different for sure..

seated front raises (didn't feel like push pressing after the benching)

50lbsx6x1
60lbsx6x1
70lbsx6x1
80lbsx4x1

banded dumbbell jm presses w monster minis...

80x10x3

thewicked
03-21-2008, 06:51 PM
DE lower body

box squats on a 14" box

barx10x1
bar + choked blue and choked monster mini bands x10x1
135x6x1
225x2x1
315x2x8

I don't know how more the choking of the blue bands has added but if I did the math right it's over 6 at the top for sure.

speed pulls

135x10x1
315x3x1
405x1x1
500x1x1
585x1x1 too slow... went back down to 500
500x1x6

okay iv'e worked on getting down low..and the TWO pulls I did sitting down on my haunches were so slow off the bottom it was sickening. When I pulled my usual style 500 flew up as easily as 315 did from the people i train with and what they told me


dumbbell shrugs

125'sx100x2

ran outta time..not enough for pull throughs today..

Coke
03-22-2008, 07:25 AM
Sessions look super, numbers are great!!

thewicked
03-24-2008, 07:49 AM
DE upper body

50% 1RM BENCH

barx20x2
135x10x1
205x5x1
added choked monster minis
205x5x8


pin presses

225x6x1
315x6x1
365x2x1
405x1
425xmiss..I relaxed at the bottom when it tapped the pins... if I would've stayed tight I would've had it. It didn't feel much heavier than 405 at all.

CS rows

2platesx8x1
4platesx8x1
6platesx4x2
6plates and a quarterx3x2
7platesx hell no...after all that work there was no way


dumbbell laterals

30lbsx10x1
55lbsx6x3
60lbsx4x2

thewicked
03-24-2008, 07:49 AM
Sessions look super, numbers are great!!

I used to think so too..until i read a few logs! HAHA! This place is outstanding and thankyou for the kind words!

thewicked
03-24-2008, 03:50 PM
ME lowerbody

rack pulls (weight was 6in off the floor just below my sticking point in my video)

135x10x1
225x10x1
405x3x1
500x1x1
585x1x1
675x1x1
725x1x1 new pr!!! last time I did this I struggled in the mid 600's and now feel more confident pulling 700 in the meet coming up!
765xmiss...couldn't get it going..bombed it.

front squats on a 12" box

135x6x1
225x6x1
315x10x1 NEW PR!..got the red ass over my buddy saying I wasn't going to get 6 reps again in a row like last week. Fixed that problem didn't I!

pull throughs

wholestackx10x3

barbell curls

95x6x1
135x6x1
185x1x1

hammer curls

80lbsx6x3

bigmoney
03-24-2008, 06:32 PM
HUGE rack pulls, and even more impressive front squats man! Where in texas do you live?

thewicked
03-25-2008, 03:50 PM
HUGE rack pulls, and even more impressive front squats man! Where in texas do you live?


thanks man..and as much as I HATE front squats they're magic for your quads and over all squatting from what I've seen! Just as important as box squats and good mornings imho!

I'm up in arlington...man if you're ever in the area pm me..i love working out with new motivated people! Most of the time we hit up metroflex when we get a group together. A bunch of us are hoping to get up to bad attitude here shortly as well.

nice to e-meet another texan! :)

bigmoney
03-25-2008, 06:58 PM
I've been wanting to make it out to BAG to train. I hope to do graduate school in Dallas so I can train there :)

Also, let me know if you know ANYONE in Austin texas area that lifts.....I have not found 1 person....it is beyond dead here man!!!!!

thewicked
03-25-2008, 07:40 PM
I've been wanting to make it out to BAG to train. I hope to do graduate school in Dallas so I can train there :)

Also, let me know if you know ANYONE in Austin texas area that lifts.....I have not found 1 person....it is beyond dead here man!!!!!

oh i know people but they're not powerlifters..more bodybuilders and some fitness girls! HAHA they make great post workout snacks man :evillaugh:

thewicked
03-26-2008, 04:29 PM
ME UPPERBODY!

bench press
barx20x2
135x10x1
225x8x1
315x3x1
340x2x1
370x1x1
405x1x1
420x1x1 NEW PR!!! added 15lbs on it in 4 weeks worth of work and a retest on the 5th again!!! When I racked it I jumped off the bench..threw my wrist wraps in the air and screamed my ass off! HAHA! DAMN it felt good! I was going WAY too slow and my setup was bad.. i started to stall and my partner went to touch the bar and something about that just pisses me the hell off.. makes me feel like someone is trying to steal away my effort! The moment I saw his fingers touch it I blew it the hell up! >:( The fact he touched the bar period at all during my press made me back down to do one more push..
410x1x1 smoke show...

standing push presses (no lockout)

barx20x1
135x8x1
225x8x1
260x6x1

dumbbell rows (this is why I love metroflex!)

100x6x1
140x6x1
180x6x1
200x6x1
225x6x1
250x4x1

barbell extensions

95x10x1
135x10x1
185x8x1

and rotator rehab/prehab

thewicked
03-29-2008, 07:30 PM
DE lower body..

box squats on a parallel box..

135x10x1
315x5x1
405x5x1
500x3x1
added belt and wraps..
600xbombed...hips came up before the rest of me
585x2x1
585x2x1
585x2x1
500x2..wanted to finish with 6 reps but lost it on the second one... working with 585 today smoked my back.

I came to a realization today. Working with bands is great..but they're killing my stabilization when I use free weights AND even though they're heavier than normal at the top it's not helping me handling heavy weight at the bottom. I KNOW i've lost some squatting power and am now going to start working with 585 for doubles to get used to handling heavier squats again. I felt it was an overall bad day but learned alot from it for sure. I know downing all this AtLarge goodness too is helping me stay prep'd for this kind of hard work and i'm loving ETS and RESULTS right now...normally i'd be brutalized after bombing squats the next day but I feel brand new this morning!

good mornings

135x6x1
315x6x3

pull thru's

wholestackx8x4

thewicked
03-30-2008, 05:48 PM
DE upper body

50% of 1rm

barx20x1
135x10x1
210x3x1
added monster minis
210x3x2
had to stop..elbow started bothering me BAD and i had to lay off... better to air on the side of caution instead of risking a bad injury. Dumping that squat really did my arm a number..so instead went to work on assistance movements.

dumbell laterals

30x6x1
40x6x1
50x6x1
60x6x1

face pulls

100x8x1
160x8x1
200x8x1
235x8x1
265x6x1

and a ton of light curls and press downs for my elbows. The minute I got a good pump and built up the fluid pressure in my arms it felt SO much better. The idea behind doing this is to engorge the area with blood letting the fluid pressure create it's own sort of "pressure bandage" but not only getting the benefit of the pressure itself on the sore tendons but filling the area with oxygen rich blood and nutrients to help speed up the healing process. There's a method to the madness folks. I did about 100 curls and about 200 pressdowns all super light today just pumping the area up. I plan on taking tomorrow's workout off for now on the heavy stuff to make sure that i'm golden for heavy pressing this upcoming wednesday.

bigmoney
03-30-2008, 09:07 PM
Great last couple of sessions man. It would be cool to train at metroflex....I am sure the atmosphere is very intense as well. I hear you on the box squats with straight weight. You are much stronger than me, but I have gotten into a habit of doing box squats with bands, and when I return to straight weight my form and stability must be relearned. Good job fixing what needs to be fixed bro.

Chris Rodgers
03-30-2008, 09:18 PM
Nice lifting lately man. What weight class do you lift in?

thewicked
03-31-2008, 03:59 PM
haha i lift in the fat boy group... 275...


last week i was 262 and today i'm 255..my weight is fluctuating all over the place and i'm having hell wanting to eat unlike before. I figured if I'm going to compete in the 275 open class I might as well be as heavy as I can get without going over!

thewicked
03-31-2008, 04:02 PM
Great last couple of sessions man. It would be cool to train at metroflex....I am sure the atmosphere is very intense as well. I hear you on the box squats with straight weight. You are much stronger than me, but I have gotten into a habit of doing box squats with bands, and when I return to straight weight my form and stability must be relearned. Good job fixing what needs to be fixed bro.

yeah the whole atmosphere and the people in it are just all around kickass and I LOVE being able to go over there when I can..

I'm going to keep working with box squats but not the bands save maybe every 4th week. I have the world's ****tiest squat. So i'm hoping to get it where it's at least a CONSISTENT 600 and focus on my benching and pulling which is where i'm getting better at!

I'm reworking alot of things in my program too to help me get the gains i want without risking more injury. I REALLY need to find something to help with my hips but my gym is pretty lame salad..no GHR station or Reverse Hyper...

relearning sucks doesn't it HAHA!

thewicked
03-31-2008, 04:06 PM
since I'm unable to support a squat on my back right now.. i worked with front squats for sets and will continue to work on front squats until my elbow has healed up enough to support it. I knwo it's not the same but it's the best I can do...

ME upper body..

front squats on a 14" box

135x6x1
225x6x1
315x6x1
added belt and light wrapping on the knees
405x2x1
405x2x1
405xmissed..bar slipped
315x6x1

speed pulls on a 6" box (bar rests ontop of my shoes)

135x10x1
225x8x1
315x8x1
405x1x8...8 singles working on getting as low as I can! The more I did them the faster I got and the more I felt it in my quads. I know it's a slow change at first but this I'm sure will help my overall dead in the long run.

pull throughs

whole stackx10x3

db shrugs (10sec reps)

125'sx10x5



NO elbow irritation or pain during anything I did today... and the best part.. I pulled without any problems at all! Here's hoping I'm able to bench on wednesday!

Coke
04-01-2008, 05:06 AM
Awesome effort with the killer front squats and all.

thewicked
04-02-2008, 04:39 PM
hahha thanks c... they're really doing a number on my quads..i prefer to start squatting again but at the moment I'll take whatever I can get.

thewicked
04-02-2008, 04:40 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

thewicked
04-04-2008, 03:47 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.

Coke
04-07-2008, 06:10 AM
Excellent ***** throughout bro.

thewicked
04-07-2008, 08:09 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

thewicked
04-07-2008, 04:31 PM
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

Coke
04-08-2008, 06:04 AM
Impressive lifts, especially the deads.

thewicked
04-09-2008, 07:19 PM
ME UPPER BODY!

bench press 90% of 1RM...another ****ed 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 **** 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 **** 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 ****ty...but I don't know how else to keep it from hitting my leg or pulling my arm off! ;D

http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0409081310-00.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0409081310-00.flv)

Coke
04-10-2008, 05:56 AM
Hellacious vid(s) there man - :thumbup:

bigmoney
04-10-2008, 02:51 PM
HUGE rows man, I've seen much more cheating on db rows with 1/3 of the weight nonetheless........looks good to me!

thewicked
04-10-2008, 09:38 PM
haha did you hear that ****er hit the floor? LOVE IT!



imho...you guys h ave to attach yourself to something like that at least once...it's a life changing experience for sure! :D

Big o Boy
04-10-2008, 10:04 PM
Huge lifts in here bro! I'll be in Lubbock for the school starting this Fall... I know that's far away, but I'll be a Texan soon, also. Hopefully there're some motivated powerlifters I can train with to take my lifts to the next level.

*subscribed* ;)

Travis Bell
04-10-2008, 10:15 PM
Holy Crap! that was pretty cool man!

do you ever wear elbow sleeves when you bench? helps keep em' warm. Ice post workout is priceless as well. Awesome work

thewicked
04-11-2008, 05:20 PM
Holy Crap! that was pretty cool man!

do you ever wear elbow sleeves when you bench? helps keep em' warm. Ice post workout is priceless as well. Awesome work

yeah i'm starting to want to..i'ts right at my elbow where it gets a little irritated... and what that makes me end up going SUPER slow on the bench decent causing me to have about a 6 second negative when i'm supposed to be more explosive with it. It's killing my bench boner bro! HAHA

give me another year.. here's hoping to be knocking on the door of 500

thewicked
04-11-2008, 05:21 PM
Huge lifts in here bro! I'll be in Lubbock for the school starting this Fall... I know that's far away, but I'll be a Texan soon, also. Hopefully there're some motivated powerlifters I can train with to take my lifts to the next level.

*subscribed* ;)

some of us were born texans...


and the rest can't get here fast enough! :clap: :evillaugh:

thewicked
04-11-2008, 05:23 PM
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 **** 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.

Coke
04-13-2008, 11:13 AM
Ace lower body workout.

bigmoney
04-13-2008, 02:32 PM
HUGE pulling bro. Those box squats ain't too bad either ;)

thewicked
04-13-2008, 09:49 PM
HUGE pulling bro. Those box squats ain't too bad either ;)

well i was an idiot..i could'nt figure out why i was getting so much lower back fatigues...

then i remembered pulling over 7 on monday..i shoul'dve done front squats instead if I was paying attention or something else entirely....i'm still learning! :fart:

thewicked
04-13-2008, 09:49 PM
haha thanks guys for the encouragement! I'm trying believe me!




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.

Big o Boy
04-13-2008, 11:14 PM
That's some wicked weight for inclines... H-rolls with 40s looks like fun, too... lol.

Coke
04-14-2008, 05:59 AM
Ridiculous inclines and db laterals too for that matter, lol.

thewicked
04-17-2008, 07:04 PM
LIGHT! upper body day.. again

inclines


barx20x2
135x10x1
225x6x1
315x2x5

dumbbell laterals

30x8x1
40x8x1
50x8x1

h-rolls

30x15x3

dumbbell hammer curls

45x8x1
55x8x1
65x8x1
75x8x1


OKAY SHUT UP! It finally came down to either trash my place going bat**** crazy with energy...go find so large animal to kill with my teeth... or lift at least a LITTLE bit! I could'nt resist! So if I don't do as well on the benching saturday I KNOW...YOU ALL TOLD ME SO! >:( ;D I did this work in just under an hour..and felt like i didn't do ****. The 315 incline doubles were a joke. I've been taking RESULTS from atlarge nutrition right before my workouts...and it's like I did nothing when i walk out of there. I feel ridiculous on that stuff!

I also had to see how my elbow was doing... and while digging around in my huge box of lifting goodies from APT.. I noticed that I had some large knee sleeves that look JUST LIKE the elbow sleeves they make. Slipped them on and felt GREAT! Tried them today and it felt soooooooo goooooood benching in them! ELBOW PROBLEM SOLVED...for now!

Coke
04-18-2008, 05:43 AM
Wow dude, even your light days are heavy as ****.

thewicked
04-20-2008, 02:21 PM
haha THANKS coke! depends on your definition of light..i want it heavy enough to feel like theres weight on the bar...but not so heavy that I make it look like i'm working..that's light.


DE upper body!

bench press talked to some guys..made some changes..and am told i'm using way too much on my DE days and to work solely on speed. I did that today..

barx20x2
bar+monster minisx3x1
wide grip
135x3x3
comp grip
135x3x3
close grip
135x3x3

3board press

315x4x1
365x4x1
405x2x1
410x2x1 NEW 55lb pr from the last time I tried this! my goal is to hammer 405 for 4 next week... that was this week's goal but I gave up on the 3rd rep and didn't on the second on the 410 so I know I can get it. I watched alot of the big raw pressers at the meet yesterday and noticed that all of them are EXPLOSIVE off the chest.. .the moment the bar touches..it's like it touches a land mine hidden under that shirt somewhere and it blows straight up! I'm working on this!

bent over barbell rows

double over hand wide grip off the floor

135x10x1
225x10x1
315x10x1
switched to double underhand...
405x8x1

double overhand is SO much harder than underhand...we're sticking with these!

face pulls

115x10x1
145x10x1
175x10x1

side laterals

45x6x1
55x6x1
65x6x1

SOLID DAY! FELT FANTASTIC! ELBOW SLEEVES ARE DOING THEIR JOB TOO! one day down... 3 months to go!

Coke
04-21-2008, 06:27 AM
Huge 3 boards PR.

thewicked
04-22-2008, 08:22 AM
ME lower body

front squats on a low box

barx15x1
135x10x1
225x6x1
315x2x1
405x1x1
425x1x1 smoked
465xmiss...slipped HALFWAY UP!!! bar got low on me on the box and i tried to save it..but 465lbs on the front delts was hard to save. Would've had it...and a new 10lb pr but instead i only got 425. bull****!

leg press for a pump and a change of pace...

1170x20x3
(26plates)


leg curls

110x10x1
140x10x3

db preacher curls

45x6x1
55x6x1
65x6x1
75x6x1

Coke
04-23-2008, 05:37 AM
Ridiculous numbers, crazy front squats.

thewicked
04-23-2008, 04:55 PM
Ridiculous numbers, crazy front squats.

when you gotta put on a show for us coke and smoke 405 on the bench!? :thumbup:

thewicked
04-23-2008, 04:55 PM
ME upper body

Inclines (35* bench)


barx20x2
135x10x1
225x6x1
315x2x1
335x2x1
365x1x1
380x1x1
390x1x1
405x1x1 and the ****tiest rep I've ever seen! i'm not sure i'll count this...because my ass as about as high up as the rest of me during the press but it was a rep! I'm still having hell touching. I can't get past 3" to my chest no matter the weight. I had to set the bars where they are at in the video to save my ass since no one was willing to spot me. HAHA! Those bars are 3" off the top of my chest. No matter how many times I watch the video it bugs the **** out of me.. and in the end of it you can hear my disgust..but i promised a video so you guys pick it apart and tell me where I need work..

here's the 365 rep and the 405 rep video...


http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_365incline1.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=365incline1.flv)

http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_405incline.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=405incline.flv)


those elbow sleeves are a GODSEND! APT did a SICK job with these things and i can't wait to get myself a new pair when the new designs come out..you can see them under the new product section at prowriststraps.com!


close grip bp

135x8x1
225x8x1
315x8x1
365x2x1

CS rows

2platesx8x1
4platesx8x1
6platesx8x1 NEW PR!
7platesx2x2 NEW PR!

side laterals

40x8x1
50x8x1
60x8x1
70x3x1

h-rolls
40lbsx10x3

Coke
04-24-2008, 06:10 AM
I need to get myself a pair of those elbow sleeves...total props on the 4pps inclines and everything else too.

thewicked
04-24-2008, 07:49 AM
yeah i'm getting help on my inclines..we're going to try elevating my feet first to keep my ass down. The last 405 rep wasn 't an incline..my ass was so high it was a flat bench!

i'm also getting looked at physically as to why i can't touch. That needs to be fixed too or inclines are pointless.

thewicked
04-28-2008, 08:16 AM
friday's workout

WIDE stance squats....first time going wide and LOVE it! VERY stabile and comfortable but flexibility will come..

barx20x1
135x10x1
225x6x1
315x6x1
405x6x1
500x2x1
585x1x1 easily
635xmiss...

it's hard to get in and out of a wide stance without a monolift but I like how it felt! HIPS are sore as hell but i was able to handle the weight better.. I like it.

leg curls

140x10x1
185x10x1
200x4x2
140x15x1
160x15x1

ghr...yeah right

hammer curls

50lbsx6x1
70lbsx6x1
90lbsx6x1

light barbell curls

135x6x3

thewicked
04-28-2008, 08:23 AM
DE bench


barx20x2
135x3x1
added monster mini's
wide grip
135x3x3
comp grip
135x3x3
close grip
135x3x3

3brd press
315x4x1
365x4x1
405x2x1..had a hard time grooving it..so i let it go today..next time I'll get 405 for 4

bent over barbell rows

overhanded grip from the floor...
135x10x1
225x10x1
315x10x1
underhanded grip...
405x10x1

face pulls

145x12x1
175x12x1
200x9x1

dumbbell laterals

45x4x1
55x4x1
65x4x1
75x4x1 and cheating like a stay at home mother... but that used to be the case with 60lb'ers but they're smooth as silk now.

good day in everything but the brd presses

Coke
04-28-2008, 08:54 AM
Kept both efforts tight man...doing exceptional.

bigmoney
04-28-2008, 01:01 PM
great couple of workouts man....awesome news about the squats, those are huge bro!

thewicked
04-28-2008, 06:22 PM
haha thanks guys..i'ts been an interesting few days for sure!

thewicked
04-28-2008, 06:27 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!

Coke
04-29-2008, 06:09 AM
Huge numbers all over bro, should be well pleased.

thewicked
04-29-2008, 07:39 AM
my lowerback isn't..haha but the rest of me is! :D

thewicked
04-30-2008, 07:03 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

bigmoney
04-30-2008, 07:14 PM
bro....you gotta be kidding me with that GM.!! WOW!!!!

thewicked
04-30-2008, 07:16 PM
HAHAHA

everyone is freaking about the good morning! I'm liking my floor press better! HAHA

good mornings iv'e always been good at it..problem with heavier weight is staying tight enough that it doesn't become a half squat.

Coke
05-01-2008, 05:54 AM
I'm liking those floor presses too...doing great.

thewicked
05-01-2008, 01:18 PM
haha thanks guys. My power is blowing through the roof..i'm learning to use my lats in the press versus just my arms and chest if that makes any sense..i'm also getting more CONFIDENT in my ability to press the high 300's for triples instead of just doing them with singles..that two will help my numbers grow as well!

i get out of hte groove with floor presses and I don't know why....gotta fix that so higher numbers and fall.

BRING THAT 400 HOME COKE!

Lones Green
05-01-2008, 01:38 PM
dude this journal is insane!!!!

you hit a 585 squat your first time going wide? i hate you, haha.

THE BRUTE
05-01-2008, 04:33 PM
badass brother! you've earned the title BROTHER OF DESTRUCTION for sure!!
TB

thewicked
05-02-2008, 02:23 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.

Coke
05-02-2008, 02:47 PM
One helluva job with the squats and curls dude...let me know when you see the new elbow sleeves come out.

thewicked
05-02-2008, 03:08 PM
One helluva job with the squats and curls dude...let me know when you see the new elbow sleeves come out.

THEY'RE ALREADY BEING SHIPPED TO ME! haha.. i can't WAIT to try them! I'll be sure to give you an update on them man. They're going to be SICK!

thewicked
05-04-2008, 04:23 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

Lones Green
05-04-2008, 04:53 PM
nice workout man!

Coke
05-05-2008, 07:52 AM
Them lifts are super guy.

thewicked
05-05-2008, 09:29 PM
haha thanks guys.. i bitch alot..but hey no one is ever satisfied.





ME lowerbody

deads off a 6" box
135x10x1
225x3x1
315x3x1
405x3x1
500x3x1
585x1x1
620x1x1 NEWPR!
635x missed at lockout...got started too slow and it caught up with me...

good mornings

(narrow stance)
135x8x1
315x8x1
(squat stance)
500x6x1
545x5x1..missed the 6th rep at the bottom.

leg curls

110x15x1
140x15x1
185x15x1

barbell curls

95x8x1
135x8x1
155x6x1+1rp

dumbbell shrugs

125'sx100x1
125xstatic hold to failure

bigmoney
05-05-2008, 10:26 PM
holy ****....this reaffirms by belief that you have a STRONG back man, VERY impressive!!!!!

Indifference
05-05-2008, 11:06 PM
Wow dude. Just ****ing wow. After having browsed your journal I feel like a tiny little fairy. Money is definitely right, you have some insane back strength. You need to get some deadlift videos up they would be sick to watch im sure and I would definitely take notes!

Coke
05-06-2008, 06:06 AM
**** in here is awesome dude.

thewicked
05-07-2008, 04:19 PM
just trying to maintain pace with YOUR ass coke! HAHA and big money ain't too far behind! :D

ME upper body

ME bench press

barx20x2
135x10x1
225x8x1
315x1x1
365x1x1
405x1x1
425x1x1
435x1x1 NEW PR!
felt like retesting since it's been alittle over a month since I last did it.. and surpised I'm up 15lbs! I did however take the advice of TRAVIS BELL from westside..another badass ALN athlete.. and did singles up to my max. No reason to keep rep'n it out when you're maxing. I just picked my usual attempts and went with it! My goal was 425 and blew past it NO problem.. went up to 435 and it was so slow..but got it up! I got to wear the new APT convict pro elbow sleeves and my god did they make benching heavy SO much more comfortable! My right elbow didn't give me ANY problems! CHECK'EM OUT!

http://prowriststraps.com/inc/sdetail/129173


closed grip bench press

135x10x1
225x10x1
315x10x1... i just realized that I'm hitting 315 for 10 easy reps and could give two ****s. I can't wait until the day I can say that about 365 or even 405!

lat pull downs (underhanded grip)

175x10x1
220x10x1
265x9x1
300x3x1

dumbbell laterals

40x12x2
45x12x1
45x10x1

h-rolls

30x10x3

Coke
05-09-2008, 05:49 AM
Great new PR on your bench press man.

thewicked
05-11-2008, 09:16 PM
it's coming along man..if i stay where i'm at or get a little lighter.. fivesies on the bench will be a HUGE lift raw! It's a huge lift period.. i'm starting to man handled 405 like i was before i got hurt a few years ago..and i'm LIKING the way I feel now unlike before where i was always feeling.. beat down!

bring it home coke you've got four wheels in ya.. do it to it man!

thewicked
05-15-2008, 12:37 PM
okay so i'm not going to be updating my log on the regular..per se.. at the moment I've volunteered to be a guinea pig for a new bench press program the badasses at Atlarge Nutrition have developed! Since it's not available for sale as of yet..i can't post it here but I will tell you, from what I've done so far..and read on it..it's going to be one KICK ASS PROGRAM! Not very long mind you..only a few weeks.. but enough to make me a believer REAL quick! It's a program designed for bench press specialists..and the results will speak for themselves and THEN SOME! I'll post each week the progress (verbally) I've made and how i like it..

the program is intense.. VERY well thought out, very well LAID out... and very motivating! I can't WAIT to see how I've done in the end!

Coke
05-16-2008, 05:48 AM
You are just the right guy to give this new program a try, no doubt you will give it your best shot - good luck.

thewicked
05-16-2008, 06:13 PM
DAMN RIGHT BUDDY! I SAW YOU PUSHING 405 TODAY TOO! sick work man..congrats on one helluva milestone my man!

The first week is done and over and I LOVE IT! This training is going to go places and i can see easily how well this program is going to work out for ANYONE looking to better their bench press! THey're not long workouts but they're very concise and VERY punishing but not to the point that you don't recover before the next workout..which is not a problem! I'm eating plenty and replaced my nitrean shakes with maximus to make sure i get those much needed calories to get my **** repaired and then some before the next go around!

WEEK ONE HAS BEEN SLAIN! BRING ON WEEK 2!!!

thewicked
05-20-2008, 02:34 PM
1st day of the second week and ALREADY some of the lifts are stronger! The accessory movements especially! I hope this is a sign of things to come! AND I'M BACK TO GAINING WEIGHT AGAIN! I put on on a lb since last week! *puffs up* WOO! I've been taking the usual RESULTS and ETS but now that I'm on MAXIMUS and LOVE it.. i'm having ZERO recovery problems and am back to putting on the weight which I LOVE! Atlarge Nutrition hit a home run with RESULTS..but DAMN maximus is right there with it when it comes to a weight gainer! I'd dirnk this stuff with every meal if i could get away with it!

here's my squat workout from yesterday though since squats are in the program.. I had to do some squatting and ENJOY it to get myself back into squatting like I used to be. I did fairly well and haven't felt this solid in squats for awhile! To the wide stance.. thumbs on the outside of the bar and HIGH on my back with a narrower stance...

wide stance on a parallel box

barx25x1
135x10x1
225x10x1
315x10x1
added my new badass APT belt! DAMN this thing feels like i'm being hugged by a BEAR when i put it on...
405x10x1
500x10x1
545x6x1

belt only!!! HAVENT' FELT THIS GOOD ON THE SQUAT IN AWHILE! Rumor has it that APT also has some HEAVY ass USAPL approved knee wraps..something the lifting world has never seen before.. check'em out!

http://www.prowriststraps.com/the_wrap_apt_wrist_wraps_powerlifting

bigmoney
05-20-2008, 03:51 PM
turning heads with your squats again man. Just nasty is all I can say. What is the new belt called?

thewicked
05-21-2008, 11:44 AM
had a lever belt.. started sporting this thing and i'd live in it if it didn't give me a weak ass core over time HAHA

http://prowriststraps.com/inc/sdetail/131190

belt is SICK!!!

THE BRUTE
05-21-2008, 07:38 PM
good work bro!
TB

Coke
05-22-2008, 06:08 AM
Great numbers for your squats guy.

thewicked
05-23-2008, 10:27 PM
I'm bowing out of the ALN bench press program for now.. I had a bad liftoff today that really roughed me up. Guy basically lifted the bar up and dropped it over my face causing me to have to do what i could to save my ass and get out from under it. Which in turn royally worked over both my shoulders. Hurts to raise them both out infront of me and to the sides at the moment. I'm going to take a few to recovery and see how it feels.. and then get back into it as soon as I can. ALN's bench program is no joke one of the baddest ass bench specialist routines I've ever had the pleasure of using it and recommend anyone looking to become a bench beast give it a try as soon as it's available. Pisses me off.. but i'm learning to take time off when i think i need it versus fighting through it and possibly making things worse. ****ing sucks. I've got a meet in july I was hoping to bring home with me. There's still time. I'll keep everyone posted. Worst part.. I was seeing progress in everything and was halfway through it when this happened. This phoenix will rise from the ashes for sure..

especially after I get done pounding this maximus shake HAHA! No need for dessert.. i'll just drink my brownie batter thankyou! ;D

Coke
05-25-2008, 10:37 AM
Too bad about the mishap, hopefully you'll bounce back quick.

thewicked
05-26-2008, 10:05 PM
went for a lowerbody day since i've been balls to the wall restless all week.. shoulders are feeling okay. Been doing alot of stretching and rehab work to get them pain free in all movement.


rack pulls mid shin: beltless

135x10x1 warmup
315x5x1
500x5x1
585x5x1

callus went.. had to stop due to bloodying up the place >:(

good mornings: narrow stance and beltless

135x10x1
225x10x1
315x10x1
405x10x1

abductor work for 4 sets
seated leg curls for 4 sets

not bad for the first true lower body day in weeks... but this callus thing is killing my lifting. I might be using straps until it gets better. Today was a light day for sure...

thewicked
05-26-2008, 10:06 PM
Too bad about the mishap, hopefully you'll bounce back quick.

been here before coke unfortunately..it's not my first rodeo that's for damn sure. Already getting some of the tightness out. Anytime I have something like this happen my shoulders tighten up like a snare drum. Alot of light work and rehab coming my way..


but I've yet to bench 500 raw.. and i'll do this until I get it or I'm in the dirt.

Coke
05-27-2008, 06:00 AM
... I've yet to bench 500 raw.. and i'll do this until I get it or I'm in the dirt.

No doubt about it, gonna get that 500 bench...impressive GMs and rack pulls.

thewicked
05-28-2008, 03:18 PM
ME upper body...weight 256lbs

shoulders felt solid in the warm up and for hte past few days so wanted to give myself something to look at..

ALOT OF PREHAB! rotator work, stretching, and light shoulder warmup for a good 15 minutes.

inclines *feet elevated to prevent ass up'dness! ;D


AM FINALLY TOUCHING MY CHEST WITH THESE! I spaced my hands out two fingers on my grip and that seemed to help...

barx20x1
135x10x1
225x6x1
315x2x1
365x1x1
375x1x1 grinder and that's all I had in me. Kinda disappointed but didn't want to push the shoulders hard or elevate my ass like I did last time.

close grip bench press

135x8x1
225x8x1
315x8x1

the narrower my grip the less shoulder ANYTHING I feel just like louie stated... it keeps my elbows tightly tucked and prevents any shoulder rotation. NExt time it'll be 4 sets up to 365.

bent over barbell rows

135x15x1
225x15x1
315x15x1

bodyweight pullups x7x1...which is more than I thought I'd ever do HAHA!

dumbell laterals

40x8x1
50x8x1
60x8x1 weak.. i hope it won't take me long to get back where i was.

rehab!

Coke
05-29-2008, 05:47 AM
Keeping it tight...even your 'weak' db laterals are above the norm.

thewicked
05-29-2008, 12:52 PM
getting a feeling for those shoulders..they felt solid but the moment they started to tighten up i quit whatever I was doing instantly. The incline is a perfect example. 30lbs off my last incline but still not too bad..

thewicked
06-02-2008, 03:52 PM
past two days worth of work...

DE upper body

bench
barx20x2
added monster minis
135x3x9...with different grips every 3 sets

2brd presses

315x3x1
365x3x1
405x1x2 MAD!!! >:(struggled with both of them... so i dropped the weight down and went at it!
365x6x1 new pr..and smoked them all and didn't give up on the last rep when it was looking like i was going to miss it. Getting my mental **** together baby!

close grip pull downs

5 sets pyramiding up to the whole stack

lateral raises
35x6x1
45x6x1
55x6x1
65x6x1

h-rolls 3 sets of 12 with 30's


not bad...

ME lower body

reverse band pulls

135x10x1
315x3x1
500x3x1
585x1x1
added mini bands instead of blue bands like most people...
675x1x1 smoked
765xmissed at the knees
725xmissed at the knees again...

...come to find out the mini's only picked up 50 off the bottom and gave out a foot off the floor. Felt good to hold something heavy again

good mornings

135x8x1
315x8x1
500x4x1 should've kept going..

hamstring curls

5sets of 20 pyramiding up

hammer curls

40x5x1
50x5x1
60x5x1
70x5x1
80x5x1
90x3x1

Coke
06-03-2008, 05:34 AM
Nice ****, way to push on.

thewicked
06-04-2008, 09:00 PM
thanks coke..it's been a struggle lately getting that fire back after having even a minor setback..but i'm not going to let that stop me!

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 ****ing 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...

Coke
06-05-2008, 06:09 AM
Can't be stopped dude, liking the effort.

thewicked
06-06-2008, 07:32 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 **** 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.

bigmoney
06-06-2008, 09:26 PM
Damn wicked, I wish I could get a 550 squat to feel effortless!! You could maybe not be pushing your knees out or something which could cause you to not open your hips and have you kind of leaning over ontop of yourself. I have no clue really, but there are some experts here that probably have some good answers.
Congrats on the new squat bar too lol.

thewicked
06-08-2008, 02:21 AM
HAHA yeah man i'm pretty stoked about the new squat bar i made for myself by accident LMAO!

What i'm going to do is two things..work on pushing my knees out which I don't do and work with higher, above parallel box squats to work on keeping tight with my form on heavier weight so I can get used to it.

thewicked
06-08-2008, 01:57 PM
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

Coke
06-09-2008, 06:02 AM
Lifts are awesome for both days dude.

Lones Green
06-09-2008, 01:03 PM
can you post some videos of you squatting when you get that form down? i don't have a problem with getting my knees out, i just lean like a MFer, haha

thewicked
06-11-2008, 07:28 PM
HAHA yeah man i'm working on that..i'm actually squatting friday so i'll grab some vids up and show ya. It'st he same exact thing you do man HAHA! And people wonder why my good mornings are so damn heavy! lol

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. *******! >:( 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!

Travis Bell
06-11-2008, 07:39 PM
Nice work on the PR man!

thewicked
06-11-2008, 07:50 PM
dude..blew that pr to HELL! LOVE IT!

nazmi
06-11-2008, 07:51 PM
wow you must be bigger than huge :)

thewicked
06-11-2008, 07:51 PM
i'm more of A shape than IN shape HAHA

Coke
06-12-2008, 06:10 AM
BADASS DAY FOR SURE!

No doubt man....that's the norm in this bitch - :D

thewicked
06-12-2008, 09:19 PM
LMFAO BETTER RECOGNIZE BABY! :D hahaha

you been banging it out yourself! keep it up! you're right up there with me!

thewicked
06-13-2008, 09:24 PM
box front squats

barx15x1
135x3x1
225x3x1
315x3x1
405xslipped...dammit!
365x3x1 fast

closed stance good mornings

barx10x1
135x10x1
225x10x1
315x10x1

hamstring curls

3 sets of 15 pyramiding up

shrugs

135x10x1
315x10x1
500x10x1
585x10x1
675x10x1
765x8x1

short day but had fun moving some weight.

Coke
06-15-2008, 11:13 AM
Impressive stuff there bro, killer shrugs.

thewicked
06-17-2008, 09:04 PM
i like heavy shrugs for two reasons...it gets me used to supporting heavy weight nad teaches me to BALANCE it..alot of times when I pick up anything close to or right at 700lbs i have a problem with wanting to fall backwards with it. I had to fight to stay upright with the shrugs but got a few out of it this time.

here's yesterday's workout.. i wasn't able to workout sunday due to the fact it was father's day so I did my bench work then my ME lowerbody turned out well!

DE bench

barx20x2
bar+mini bandsx10x1
8 sets of 3 with 155 juggling grips

3brd press

315x2x1
365x2x1
405x2x1
420x1x1 grinder..but got it! 3brd pr by 15lbs!

closed stance good mornings (feet touching)

135x3x1
225x3x1
315x3x1
405x1x1
added belt
500x1x1

pull thru's

whole stack x12x3

reverse power squat

6platesx10x1
12platesx10x1
18platesx10x1
23platesx6x1 getting a feel for it...(1035lbs)

sat down deep with these like i would at the floor on a deadlift. I did these to SIMULATE deadlifting and to power my hips up! Felt good!

bigmoney
06-17-2008, 09:11 PM
badass wicked, the power squat is crazy.

thewicked
06-17-2008, 09:43 PM
you know it wasn't really that hard..that's why i asked if it's really worth that much.

thewicked
06-19-2008, 12:40 PM
ME upper body from yesterday

banded bench press with light bands funny story before we get started... i typically set up my bands a different way in the cage so in order to make them work we had to set them up a different way on the bench alone. We were using monster mini's instead of blue bands which I won't ever do again btw.. and couldn't figure out why the **** I was having such a hard time with the bands! Come to find out why I matched my blue band max bench was that with the way we had the mini's setup.. we found out they were 60 at the bottom and 120 at the top! go figure! So basically i've done a heavy band bench press for 2 out of the past 3 weeks... and I'm an idiot for not thinking of it sooner.

anyway

barx20x2
135x3x1
225x3x1
315x3x1
added monster mini's (double looped)
315x1x1
365xmiss
345x1x1 grinder 405 at the bottom and 465 at the top... should I be thrilled?

floor presses

135x6x1
225x6x1
315x6x1
405x2x1 pr!

bent over barbell rows

135x10x1
225x10x1
315x10x1
405x10x1
455x2x1 just too damn tired to finish..

side laterals
30x8x1
40x8x1
50x8x1

alot of rehab and prehab for the shoulders...

Coke
06-20-2008, 04:43 AM
Always smooth sailing in here no matter what.

thewicked
06-20-2008, 03:31 PM
DE lowerbody

pulls off a 4" box

135x5x1
315x5x1
500x5x1
585x3x1...regripped and got 2 more for a total of 4 reps with 585 off a 4" box..which means I should be good for a 10lb gain on the box pulling when i retest it! PR RIGHT THERE!

reverse power squat

8platesx6x1
16platesx6x1
20platesx10x1
20plates + a small personal trainer (180lbs) x6x1
23 plates + a small personal trainer x6x1 effortless... I LOVE this exercise. I really feel it in my hips!

hamstring curls

3sets of 10 pyramiding up

grapplers

4 weighted sets

shrugs

135x12x1
315x12x1
500x12x1
675x12x1

hammer curls

30x6x1
50x6x1
70x6x1
90x2x1
60x12x1 straight set

good day! It's been too long since I've pulled.. the moment I felt 585 come off the ground I felt alive again. I LOVE PULLING!

thewicked
06-22-2008, 05:34 PM
DE upper body

speed bench

barx20x1
155x3x9 juggling grips

3 brd

275x6x1
315x6x1
365x6x1 PR!
405x3x1 PR! HOOOOOOOOOOOLY **** It's rolling right along!

bent over dumbbell rows

115x25x2 largest db's in the gym i was in.. and stopped after two sets because my biceps were hurting like hell and I'm not sure why.

cleans

135x2x1
185x2x1
225x1x1
245xmiss.. didnt' get under it quickly
135x15x1 for upright rows to finish

alot of rehab and prehab as usual for the shoulders!

Coke
06-23-2008, 06:15 AM
Good deal for both days!!

Lones Green
06-23-2008, 06:49 AM
dude those are huge power squats. i think i'll do some today, the only thing that sucks about the one in my gym is i can't take that wide of a stance.

thewicked
06-24-2008, 12:47 PM
I do'nt take a wide stance on mine. I use my conventional deadlift stance. :D

thewicked
06-24-2008, 12:47 PM
ME lowerbody

banded deads

here's a picture of the setup... it's the only way we could figure out how to set up bands for pulling without a band platform. That's a 45lb rated monster mini under there. Estimated additional weight at the bottom was about 60 and 100 at the top..but it felt like more. No way of testing it. The band was stretched roughly 7 and 1/2 to 8ft at the bottom.

http://a211.ac-images.myspacecdn.com/images01/101/l_2773f5a92b4979980342ae0792650a52.jpg

135x3x1
315x3x1
500x1x1
585x1x1
635xmissed at the knees...
615xmissed again at the knees..
610xmissed again and pretty much gave up the rest.. I was so pissed at myself I had to leave on a good note. Ditched the bands gave 635 a go.
635x1x1 smoked and held at the top to punish the grip for 45 seconds.. felt like an eternity..and I loved it!


here's a video of where I'm missing my pulls as well.. looking to get an idea as to where I should make some changes to progress further.

http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0623081347-00.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0623081347-00.flv)

still damn near stiff leg'd pulling.. >:(

pull throughs for 3 sets of 12

hamstring curls

pyramiding up for 3 sets of 20 doing cross fiber training..10 reps superslow and 10 reps fast.

Lones Green
06-24-2008, 01:28 PM
dude your hams are strong as hell, haha. i couldn't straight leg that for the life of me...

if you get that ass down and pull back you would have smoked that weight.

oh and i have a platform kind of like that at my gym...i've never really thought about setting up the bands like that, so i might steal your idea.

bigmoney
06-24-2008, 01:55 PM
Wicked-that is some huge weight. I'm sure that it is more like 150 at top with the Monster's. Talk about a SLDL. Strong back you got there. Get those hips down and it was yours.

Coke
06-25-2008, 06:05 AM
**** is ill, lol...seen the videos.

Lones Green
06-25-2008, 07:42 PM
hey buddy, i saw this video today and thought it was a perfect example of pulling "back." i thought it might help you!!

4yFte0NT-kI

hope that helps big guy. its kind of just a mental thing.

thewicked
06-26-2008, 10:55 AM
hey buddy, i saw this video today and thought it was a perfect example of pulling "back." i thought it might help you!!

4yFte0NT-kI

hope that helps big guy. its kind of just a mental thing.

THAT HELPS A TON MAN THANKS FOR THAT! i WAS LEANING BACK AND PULLING BACKWARDS AT THE SAME TIME! THAT explains ALOT!

here's yesterday's work... i'm going to need some input on this as well.

ME upper body from yesterday

2brd press

barx20x1
135x3x1
225x3x1
315x3x1
added 2brd
365x1x1
405x1x1
430xmissed at the usual sticking point
420x1x1 grinder but got it

floor press

135x4x1
225x4x1
315x4x1
405x2x1 and bombed the 3rd rep...

seated rows

wholestackx15x1 warmup
wholestack + a trainer x10x1 (275lb stack plus a 150lb trainer)
wholestack + a trainer x8x1
wholestack + a trainerx6x1 gas'd PICS INCLUDED!
wholestackx12x1

http://a370.ac-images.myspacecdn.com/images01/11/l_fce6701ea64fbd1d1fcd7ac061d93229.jpg

side laterals

30x4x1
40x4x1
50x4x1
60x4x1
70x4x1 sloppy but had a few good'ns in there


okay guys..all my bench specialists take a look at my log if you do't mind. Am I trying to handle 405 too much in my workouts and that's what's slowing down my progress? 420 isn't getting any easier and it's been a few weeks since I started moving it from time to time. Thoughts and Ideas?

Lones Green
06-26-2008, 12:17 PM
i like how your are moving from weights to people. i do the stack on seated rows as well, but i've yet to add in a small trainer!!

lol!!!!

nice benching as well man, i'll leave the help with that to someone who knows what they are talking about. :clown:

thewicked
06-26-2008, 12:20 PM
haha i'd prefer to add plates but when there is no place to add them.. people are usually readily available.

Lones Green
06-26-2008, 12:21 PM
it'd be funny if that guys head went through the roof

AJ Roberts
06-26-2008, 12:22 PM
A lot of it may be mental with the weight. I would take a month and do some totally different ME exercises that you haven't done before as you will have new pr's on all of these. This is something I have done in the past with great success.

thewicked
06-26-2008, 12:38 PM
2rd was the first time I've ever done it and yo'ure right AJ..i need to pick something new to try. I'm hitting alot of pr's but i'm wanting changes NOW versus later. I was told I need to put in my time. I'll hunt around for some new exercises and give them a run. I do think I'm handling 400lbs abit too much and not working with higher rep schemes on my bench assistance enough but it's gotten me this far, I was leary of considering changing on it. I know the last time I maxed.. I smoked 425 faster than I did 405. I'm getting to where I'm WORKING with 420 or a little under regularly now but I'm not really sure if i'm periodizing things right either.

thewicked
07-01-2008, 09:51 PM
yesterday's ME lower body

pulls off a 5" box

135x3x1
315x3x1
500x1x1
585x1x1
635x1x1
645xmissed at the knees because I pretty much gave up. I'm still pulling up instead of back. I'm working on that. 15lb pr!

good mornings

135x10x1
225x10x1
315x10x1

leg press ( cross fiber development)

8platesx20x1 (10fast/10slow)
14platesx20x1 (same)
20platesx20x1 (same)

barbell curls (CFD)

barx20x1 (10slow/10fast)
135x8x3 (same)

hammer curls (CFD)`

40lbsx10x1
50lbsx10x1
60lbsx10x1...all CFD

shrugs

135x12x1
315x12x1
500x12x1 all CFD
585x12x1
675x12x2
725x12x1

Coke
07-02-2008, 05:58 AM
Damn dude, **** is exceptional.

Lones Green
07-02-2008, 12:21 PM
your posterior chain is so f****** strong. if i lifted with you and tried to keep up i think i'd be blowing chunks within 30 minutes.

thewicked
07-03-2008, 09:12 PM
hahaha why do you guys think i love pull'n so much? i'm actually good at it.. for someone who doens't have a clue how to do it right apparenlty LOL

yesterday's deload session...

bench

135x10x1
225x10x1
315x7x1+3rp

dumbbell bench press

100'sx16x1
100x10x2

hs rows

pyramided up for 3 sets of 20 CFD

lat pulldowns

pyramided up for 3 sets of 20 CFD

dumbbell laterals

3 sets cfd

barbell overhead extensions

135x10x3

dumbbell extensions
3 sets cfd


i'm thinking i need to do a deadload/bodybuilding workout every 3-4 weeks because my REP strength/endurance sucks.. i have no idea how I'm only hitting 315 for 7 ****ty reps when my 1rm is still right at 430-440. I've not trained alot of high rep stuff in A LONG time.. so what do you guys think?

thewicked
07-08-2008, 09:50 AM
ME lower body

sumo pulls

135x3x1
315x3x1
500x1x1
585x1x1
610xmissed.. grip kept slipping because my hands were on the smooth. So I left with 585 which is around what I pulled last time sumo. What gives? Maybe I should pull sumo more often as an accessory movement to really build up that portion of the lift. I DID however make sure my head was up teh whole time every pull I made! getting better at it!

GHR

1....... PR! HA! I think once I really get these down, I'll start making even more progress.

laying hamstring curls

3sets pyramiding up (cfd)

shrugs

135x8x1
315x8x1
500x8x1
585x8x1
675x8x1
765x8x1
825x2x1.. and my back is killing me.. I need to get where I'm supporting more weight to get used to it.

so with that being said..weak ass sumo pull compared to my conventional and only able to do 1ghr tells me? hams and glutes are weak? LOL

Still cutting btw. Sitting at 243 right now. In a whole new weight class but I know I can make 220's by mid september. Maximus and results are REALLY helping me maintain my strength and make sure I can keep track of my carbs and cals easily during the day. So far so good! I retest my bench tomorrow. I hope it's at least the same as what it was before since this past cycle has been a huge mess. I'll settle for 420's this go around since I'm revamping my routine after this week.

Lones Green
07-08-2008, 10:00 AM
610, yeah, real weak....:tuttut:

i like to mix it up with conventional and sumo in the same session. like if im doing full range deads or even band pulls i'll go sumo, then conventional, then sumo, then conventional, etc. but for my last few heavy sets for singles, i'll go with what stance is most comfortable with me (sumo) but still, if you pull a few singles with the opposite stance you work more muscles!

Lones Green
07-08-2008, 10:00 AM
oh and theres no way you can only do one GHR. your hams are strong as HELL. this has to be a form issue or something!!!

thewicked
07-08-2008, 10:02 AM
610, yeah, real weak....:tuttut:

i like to mix it up with conventional and sumo in the same session. like if im doing full range deads or even band pulls i'll go sumo, then conventional, then sumo, then conventional, etc. but for my last few heavy sets for singles, i'll go with what stance is most comfortable with me (sumo) but still, if you pull a few singles with the opposite stance you work more muscles!

yeah i'm going to be doing more sumo for that reason. Whatever it works, it's weaker than my conventional dead.

thewicked
07-08-2008, 10:02 AM
oh and theres no way you can only do one GHR. your hams are strong as HELL. this has to be a form issue or something!!!

kid you not man! I did one GHR and it felt like my hams were going to pull themselves apart just on the way down. I think i'ts because it's a new movement and I'm not used to it like most things.. but I can only do one of them.

Coke
07-08-2008, 10:34 AM
No worries dude, your bench is still gonna be huge like everything else...best of luck in losing more pounds.

thewicked
07-09-2008, 09:13 AM
thanks coke!

Lones Green
07-09-2008, 12:21 PM
yeah i'm going to be doing more sumo for that reason. Whatever it works, it's weaker than my conventional dead.

keep doing them...my sumo was weaker than my conventional when i first started it as well, but it eventually passed it up. and i'm a fat guy.

thewicked
07-10-2008, 08:35 AM
okay... yesterday was a kind of "come to jesus meeting" with my training. I'll explain why later.


ME bench

barx20x1
135x3x1
225x3x1
315x1x1
365x1x1
405xmiss... came down WAY too deep
405xmiss...when I drove my legs into the floor, it pushed me out the front of the bench from underneath the weight. Left elbow and bicep felt funny so I called it a day. The 365 felt difficult too.

close grip benchpress

135x8x1
225x8x1
315x8x1 woo! Felt good to do that in a straight set again...

bw pullups

wide gripx8x6x4...then neutral gripx7x7x6

side laterals

30x12x1
40x12x1
50x12x1 I don't knwo why but I enjoyed this higher rep stuff of late..


Okay looking back on my training..here have been the problems that attributed to this current situation...

1.inconsistent eating and training due to the new job as a PT. My meals are all over the place when I get them and it hasn't been pretty.

2. Working alot of 90%1rm when doing accessory work on the bench. I need to bakc off that and go back to rotating 10 rep, 6 rep, and 2 rep days

3. Not alot of full range work! I was doing HORRIBLE off my chest. I realized I've done nothing but 3brds and floor presses for my tricep work lately. I'm going back to doing full range close grips and inclines for my accessory work. I also need to go back to doing TRIPLES TO FAILURE BEFORE SINGLES on my ME days.

4. Not paying attention and benching with a CLOSE grip when maxing yesterday.

all in all this past bench cycle has been nothing but a cluster **** and I've got to get it back together.

Coke
07-10-2008, 10:30 AM
Good deal on taking a step back to look at the whole thing objectively to see where you stand...nice lifts man.

THE BRUTE
07-10-2008, 06:00 PM
good work here bro...u should check your log back home though...
TB

thewicked
07-13-2008, 04:33 PM
TODAYS WORK! ...with an update on last week's fiasco of a bench press. I discovered that the bar I was using has rings set in 1" inside of the rings on the bar I typically use. So not only was I using a different bar but was doing a VERY close grip which would explain why my elbows were ridiculously tucked and I kept hitting low! Either way..it was a lesson learned and I STILL need to do work on my full range power!

todays DE day...

bench

barx20x1
135x3x1
225x3x1
315x3x1
335x3x1
365x3x1 effortless... I fixed my grip problem and they not only hit perfectly everytime but went up just as fast as my 225 set did on video! What I plan on doing is doing a DE triple day like this every other DE session for upper body while cycling out 135,155, and 185 for DE triples for speed due to how much I see it being done with alot of my benching buddies with big numbers. I was very pleased today. After figuring out the grip problem, the weight felt EASY! I could've gotten a few more reps with 365 but I called it a day. Also on these days, because I'm benching heavier weights for speed.. I'm doing bodyweight exercises for accessory work.

body weight dips

3 sets to failure

body weight chins

5 sets to failure

side laterals

30x6x1
40x6x1
50x6x1
60x6x1

thewicked
07-14-2008, 08:29 PM
don't even get me started...

lower body..deload..and DAMN it was fun!

front squats

barx20x1
135x3x1
225x3x1
315x3x1
405x3x1 PRRRRRRRRRRRRRRRRR AND WITH NO BELT OR WRRRRRRRRRRRRRAPS! HAHAHAHA.... I went bananas..and every rep today was sa DOWN on a box for a good two count!
315x3x5
225x21x1 WOOOOOOOOOOOOOOOOOOOOOOO!!!

power squats


8platesx8x1
14platesx8x1
20plates and a trainerx8x1

laying leg curls

3 sets

bigmoney
07-14-2008, 09:45 PM
insane workout for a deload man. Sounds like you had a hell of a time.!!

Coke
07-15-2008, 05:38 AM
Ridiculous sets of front squats and power squats dude.

thewicked
07-16-2008, 08:37 AM
yeah i had a blast doing those! Front squats hurt like hell..funny thing is i LOVE IT! Today is max effort inclines too....FOOOOOOOOOOOOOOOK YEEEEEEEEEEEEEEEEAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAWWWW!

thewicked
07-22-2008, 07:54 AM
sunday was a good day save for hurting myself on inclines again so..no more inclines.


monday's lowerbody work

front squats

135x6x1
225x6x1
315x6x1
365x6x1 pr!

good mornings

135x4x1
225x4x1
315x4x1
405x4x1
500x4x1

hamstring curls

3 sets pyramiding up

Travis Bell
07-22-2008, 09:45 AM
Max Effort Inclines????

I'm sure you know this now, but thats not a good idea bro. Some people can get away with it, but with your shoulder issues in the past its not a good idea. Stick to flat bench

Coke
07-22-2008, 09:50 AM
Excellence once again with those movements bro.

thewicked
07-22-2008, 09:03 PM
Max Effort Inclines????

I'm sure you know this now, but thats not a good idea bro. Some people can get away with it, but with your shoulder issues in the past its not a good idea. Stick to flat bench

you'd think it would dawn on me sooner or later..

thewicked
07-22-2008, 09:03 PM
Excellence once again with those movements bro.

yeah man i'm starting to enjoy leg day again..and tha'ts a BIG plus considering how the last few workouts have been! Everything is coming back together..just had to do some regrouping to make sure it's all on part haha.

thewicked
07-23-2008, 07:44 PM
well yesterday i hurt my bicep at teh elbow damn near having to pick someone up after they bombed a 405 squat and couldn't get back up...not only did ti seem the guy wanted me to lift it off of him without any effort on his part, he didn't even push on the way up... made me very mad bout it but i still bench pressed today. So after a shoulder problem sunday and an elbow problem yesterday I still benched...

2brd

barx20x1
135x3x1
225x3x1
added 2brd
315x1x1
365x1x1
405x1x1...super slow to make sure I grooved it right to redeem myself from two weeks ago. Elbow was throbbing pretty hard so I stopped there.

bench press with hanging plates (25's)
185x8x1
225x8x1
265x6x1 (315 total)...made things VERY slow and VERY hard but felt VERY good!

bent over barbell rows
135x10x1
225x10x1
315x10x1
405x6x1

face pulls for 3 sets

h-rolls

25x6x1
35x6x1
45x6x1
55x6x1 pr!

thewicked
07-26-2008, 04:55 PM
friday's work..

banded front squats

barx10x1
135x2x1
added blue bands
135x2x4
205x2x4

all on a very low box...


speed pulls

135x3x1
added monster minis
135x1x1
225x1x1
315x1x8

hamstring curls and band good mornings with 2 blue bands

Coke
07-28-2008, 05:30 AM
Can't go wrong man, keeping in stride with the efforts.

thewicked
07-28-2008, 09:55 AM
yeah the efforts of late are just all over the place..i'm finding my way in my lower body stuff which is back to just having fun with my legs. My lower body responds well to damn near everything but my main focus is pulling. I do ME rack pulls today..i need to see something motivating today.. i miss my conversations with anything over 650. 675 will be a big confidence booster for me today if I nail it. Kinda burned out my CNS when I pulled an ME exercise for deadlifting for about two months straight lol.


going back to juggling weights on my DE day with no heavy ****.. it's overloading me already.

yesterday's work was proof of that..

DE bench for triples

barx20x1
135x3x1
225x3x1
315x3x1
365x2x1 elbow started hurting again from last week...

floor tricep extensions like on the westside dvd.. hard to get coordinated to do it haha

20x10x1
40x10x1
60x10x1

press downs

whole stackx12x1, 10 reps, 10reps

b/w pull ups

10reps, 5reps, 7 reps...getting better!

lat pulldowns

pyramided up 3 sets

side laterals hurt my elbow so I did face pulls

pyramided up to an easy final set of 10 reps with 160

thewicked
07-29-2008, 10:40 AM
yesterdays ME lower body!

revelations: I've discovered my weakest point in my deadlift and have decided to start doing my rack pulls from there.

rack pulls with fat bar

135x3x1
315x3x1
500x3x1
585x1x1
675x1x1...it's good to be alive again! WITH THE FAT BAR!
710 missed...again this was at my weakest point..got it moving but it stalled!

front squats on a parallel box

barx20x1
135x8x1
225x8x1
315x8x1
365x2x4 NO WRAPS OR BELT AND ALL WERE PAUSED ON THE BOX! Getting stronger or confident in this exercise..probably both. I had 30 seconds rest between the 365 doubles. I wanted to get used to supporting and walking out heavier weight when I max it next week.

hamstring curls

3 sets pyramiding up supersetted with 20 rep blue band goodmornings

some shrugs and hammers

good lowerbody day for sure!

Travis Bell
07-29-2008, 07:37 PM
DE bench for triples
315x3x1
365x2x1

C'mon Ryan!!! I know you're strong, but the only person I've ever seen use 365 for speed was Vin and that was when he was benching 600lbs raw. That is NOT DE work bud

bigmoney
07-29-2008, 09:05 PM
great past couple of workouts. Was the 700 and fat bar straplesS?

Coke
07-30-2008, 05:43 AM
Good deal keying in on the weak link with your deads, super front squats guy.

thewicked
07-30-2008, 08:17 AM
haha yeah... i'm taking some time off like you suggested for the upper body travis after today since I've already worked out.. and plan on just letting my body recoup and coming up with a new plan to see how things progress. As far as lower body goes...we'll see! I plan on doing an APF in september.

Travis Bell
07-30-2008, 08:29 AM
Good stuff bud. Glad to see you're letting your body rest up. You've got plenty of time to get stronger and I think you'll find that you are much stronger after the rest

thewicked
07-30-2008, 12:33 PM
i need to go back in this off time and review my log... and find out what it was that got me the gains I got last time no problem. My workouts have been so all over the place and constantly wanting to change the moment I don't have a good day that i think i need to put things in perspective. I haven't even been powerlifting a full year. Actually it's been roughly around 8-9 months. Things like this take time.

travis would you mind looking over a bp cycle I'm going to put together and tell me what you think?

thewicked
07-30-2008, 08:25 PM
ME upper body... before the break...

Reverse band bench

barx20x1
135x3x1
225x3x1
315x3x1
365x1x3...wanted to groove these slowly and work on exploding up. This speed thing is killing me and I need to learn to control it more. These three were VERY easy singles when I made sure I grooved them right. Go figure.
added reverse bands
405x1x1
455xmiss...
455x1x1 rallied the troops and ground it out! I grooved this one PERFECT and up it went! Turns out when I measured out the bands. Each side took off 25lbs and went slack at 4" off my chest.. so 405 at the bottom then 4" later every bit of 455 HAHAH! WOOOOOOOOOOO! THAT'S A PR BABY!

c/s rows

2platesx10x1
4platesx10x1
5platesx10x1 PR!
5platesx6x1

wide grip chins

bwx12x1 PR!
bwx9x1
bwx6x1

laying dumbbell extensions

30x10x1
40x10x1
50x10x1
60x10x1

seated smith shoulder presses

135x10x1
185x10x1
225x6x1 WEAK!

h-rolls

25x20x3

today was a bang up day... alot of pr's.. a big boost in confidence and in comfort in alot of exercises.. and I got back on ALN's ETS after not using it for a week. Just once week and the soreness was kicking my ass. Went back to using it and two days later no more soreness and I took it after mondays' workout! Stuff works.. and damn I'm glad too! HA! Throwing in another meal replacement shake into the mix during the day has really helped me feel physically better. Dropping maximus between meals lately when I'm running low on energy is paying dividends. LOVE IT! I'm taking a week off from benching though.. just to let my body re-wire itself.. because sitting here typing this I know I need it.

Travis Bell
07-30-2008, 08:27 PM
Awesome work man!! Way to end a training cycle on a good note! I'm glad you got the boost you needed.

thewicked
07-30-2008, 08:29 PM
yeah man..things felt great on all fronts. Nothing talked to me and I focused on teh points I needed to and it came together.

Coke
07-31-2008, 06:19 AM
Big props on the effort overall man.

thewicked
07-31-2008, 09:46 PM
I PUT IT IN THAT'S FOR DAMN SURE! Coke you're right up there.. when you going to go strictly powerlifting and really show us what you can do?! :D

thewicked
08-01-2008, 08:58 PM
DE lower body...

front squats on a VERY low box

barx10x1
135x8x1
225x8x1
315x8x1 need to not front squat so much...was going ot try 315 for 20 in memory of jesse marunde but I forgot the camera

speed deads

135x3x1
added single blue band..so whatever a blue band is at the top after being stretched through 7' fo platform.
135x1x1
225x1x1
315x1x8 and played around with my setup. I did 10 second rests between sets.

banded good mornings

barx10x1
135x10x1
225x10x1
315x2x5 FAST doubles! first time ever doing them and loved them..

here are some vids of the pulls. I'm working on my form on these days.. the first vid is of me trying to lean back with the second one being my usual setup. I realized that yes.. I'm VERY stiff leg'd.

trying to lean back..

http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0801081651-00.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0801081651-00.flv)




and the usual..

http://i144.photobucket.com/albums/r188/biggerbusiness2006/th_0801081650-00.jpg (http://s144.photobucket.com/albums/r188/biggerbusiness2006/?action=view&current=0801081650-00.flv)


so which is better? and what do I need to work on?

Travis Bell
08-01-2008, 09:09 PM
drop that butt dude. You're still stiff leg deadlifting. If I had to choose, I guess the leaning back one is better

I'm telling you, once you get your form down you'll rip 700+ off the floor. You've just gotta learn to be able to put yourself in a position to use your glutes and hips

thewicked
08-01-2008, 09:14 PM
i've tried to really sit down, which is why i'm doing low box front squats in hopes that'll help.. but i have NO power down there.. and no speed at all so I'm trying to build it up from down deep in hopes that'll help.

Coke
08-02-2008, 06:31 PM
That's some ace lower body training bro.

Lones Green
08-02-2008, 09:33 PM
hey man, i might take a video monday as an example on how to get that ass down and pulling back to see if it helps you out a bit.

thewicked
08-04-2008, 08:18 PM
ME lower body..

only had a 30 minute break to do work.. so I did ME zerchers to try something new to hopefully help my deadlift.

Zerchers from the floor!

barx10x1
135x3x1
225x3x1
275x3x1
315x1x1
365x1x1 PR!

never done them before so it's a PR and doing them off the floor sucked ass.. so i'm going to load them into a power rack and get them closer to my COG because off the floor was brutal.

Will make up more time for this tomorrow.... For my first time doing zercher's I hope that's a good number considering.

thewicked
08-04-2008, 08:19 PM
hey man, i might take a video monday as an example on how to get that ass down and pulling back to see if it helps you out a bit.

that would be awesome.. i get how to sit back and lean into it and the weight will keep me from falling over but that doesn't feel right and my feet slide forward immediately and I bust my ass. I like eddie coan's vids and such so I'm working on it.. i think i'll start training sumo as well. IF I can get flexible enough to get LOW enough to keep my legs from locking out before my way up I'll be good to go with them. We'll see. At least they'll help my hips.

Chris Rodgers
08-04-2008, 08:56 PM
Zerchers off the floor are nasty! I think Louie said his PR was ~365 when he pulled a low 700 deadlift. My PR is 290 and it was the ugliest thing on earth. I don't plan on doing that movement much in the future. I prefer doing them in the rack or free standing.

thewicked
08-05-2008, 10:45 AM
Zerchers off the floor are nasty! I think Louie said his PR was ~365 when he pulled a low 700 deadlift. My PR is 290 and it was the ugliest thing on earth. I don't plan on doing that movement much in the future. I prefer doing them in the rack or free standing.

I'm going to be doing mine from the rack from now on...just for comfort reasons. you're right on the nasty part. Not a single part of that lift was pretty at ALL.

thewicked
08-07-2008, 11:02 AM
mondays' shenanigans

power squat (hams to calves since my hams are getting bigger that they touch before my ass down. I have never squatted this deep as I did today on ANYTHING. I was VERY careful and very wary when doing them for fear of getting too deep and getting hurt so I worked up slowly. I'm VERY impressed.. worst part.. only my ass is sore from squatting like this..meaning my glutes are weak! Kid you not my butt was so deep my partner said it looked as if my but was sitting on the bottom of the powersquat platform!!!)


2platesx10x1
8platesx10x1
14platesx10x1
18platesx10x1 with knee wraps for safety
20plates for 5 sets of doubles

today I really focused on spreading my knees and spreading the floor with my feet on the way up! The power squat allowed me to be able to focus on this even with heavy weight. I noticed I had more pop out of the hole doing this! GO FIGURE! Normally i'd sit BACK on the powersquat to really build up my hips. Today i just squatted as deep as I could go to hopefully help me get used to this position and help my pulling out. To me squatting has one purpose.. to help my pull.

standing abs

3 sets of 20

hamstring curls with 3 second static holds


3 sets of 10 pyramiding up supersetted with 3 sets of banded good mornings with a blue band for 20 reps



and no benching yesterday :(

Coke
08-08-2008, 05:12 AM
Quite ridiculous with them power squats bro.

thewicked
08-10-2008, 11:02 AM
DE lower body

zercher squats from the floor

barx6x1
135x6x1
225x6x2 effortless

speed deads

135x3x1
added monster minis
135x1x1
225x1x1
315x1x10...i need to start pulling with 350 or 400. These were a joke. I did half sitting deep and half my usual way and the speed is again.. half of what my usual is. I think I'm going to start doing plyometric squats from the depth that I typically start my pull from to really get used to RAMPING the hell out of hte floor.

thoughts on this idea?!?!

REVERSE HYPER!!!!!

45X10X1
90X10X1
135X10X1 MY NEW GYM IS BADASS! REVERSE HYPER... AND...

REAL GLUTE HAM RAISE STATION!!!

STRAIGHT SET OF 30!!!!!!!!!!!!!! I'm goingto start doing these with bands, weight vests, or chains.

some bicep and standing ab crap

LOVE IT! I LOVE IT I LOVE IT I LOVE IT!

thewicked
08-10-2008, 11:03 AM
Quite ridiculous with them power squats bro.

they have their place but i'm not sure how long i'll keep them around but then again you never know..

thewicked
08-11-2008, 10:58 AM
DE upper body..switched my days around for the new gym hours.

DE bench

barx20x1
135x10x1
added monster minis and yes my gym has them!
135x3x1
185x3x4 fast!
185x3x4 slow on the decent to make sure i grooved it right then blew up like the bar hit a landmine on my chest! worked GREAT!

since I did heavier DE speed benches.. I went with lighter floor presses this week. As my DE percentage on speed bench gets lower, the amount of weight and reps on my floor presses will increase. in a 3 week cycle!

floor presses with 60lbs of chains YES MY GYM HAS THEM!!!!

135x10x1
225x10x1
275x10x1 AND DAMN! chains came down to 40 at the bottom and 60 at the top! WAS COMPLETELY DIFFERENT FROM ANYTHING I'VE EVER DONE AND LOVE THEM!!! I think this will REALLY help my lock out and firing through the press. 315 at the bottom and 335 at the top for 10 reps! HUGE boost in confidence since the floor press isn't TOO far from my chest.

fat bar chins

bwx10x1
bwx7x1
bwx5x1 ..going to start doing these with a weighted vest

bent over barbell rows

135x10x1
225x10x1
315x8x2

face pulls
3 sets

lateral raises
3 sets



today was a badass day. Had a GREAT time in the gym, pressing felt strong as hell thanks to my fellow ALN teammate travis bell telling me to lay the hell off the pressing for awhile. HUGE Thanks to him. Today was awesome though I think it did alittle too much work. I think that's what they mean by training instinctively.. i left before I did more. I feel like i'm getting back into the groove. School is starting up, I have plenty of time to get the gym in, and work is coming together like it should and i'm really trying hard to eat right and it's making me feel so much better all around. Can't you tell how much i like my new gym?! HAHA!

Coke
08-12-2008, 06:03 AM
... MY NEW GYM IS BADASS! I LOVE IT!

No joke, I'm liking it too...your new place is awesome.

thewicked
08-12-2008, 10:44 AM
haha it's the environment i think.. VERY motivating! kinda like WBB :D

thewicked
08-12-2008, 01:45 PM
ME lower body

reverse band deads

135x3x1
315x3x1
500x1x1
585x1x1
added monster minis (took 40lbs off the bottom instead of using the blue bands like usual)
675x1x1 pr and effortless!
725xmissed at the knees
700xmissed at the lockout... the guys that were watching say i have weak hips so it's time to attack them. Both lifts came off the floor well but right at my knees and just above them i keep losing it. Need to fix that transition area. I'll get 700 next time and just pick my attempts differently.

reverse hyper
3 sets of 10

GHR

3 sets of 10 with 30lbs of chains around my neck



saturday's DE lower body will be alot of accessory work and GPP to hopefully help build up those hips. I'm going to do a DE day now like this every other weekend.

thewicked
08-14-2008, 01:31 PM
ME upper body

floor press

barx20x1
135x10x1
225x3x1
315x3x1
405x1x3 did a triple with singles to get the blood flowing with 405 again and stop messing with my head. Each one got faster and faster! 3 reps no matter how I got them with 405 today was a PR!
430xmissed
430xmissed... about halfway up each time. The decent was perfect.. just didn't have it today. Went for a PR after almost two months of ****ty training and gave it all I had
415x1x1 smoked.


i get the feeling from here on out..i'm going to have to fight for every damn lb I can get out of my benching.. welcome to hell!

dumbbell bench

60x10x1
80x10x1
125x8x1 and misgrooved it.. so i dropped them down onto a PADDED floor mat...and the stupid thing BROKE IN HALF! well a plate did.. not the dumbbell itself. STRANGE! so no more pressing..


chins with a weighted vest

3 sets to failure

dumbbell rows

125x10x6

face pulls

180x10x3

Lones Green
08-14-2008, 01:34 PM
nice benching big guy. it must be cool being so strong you break dumbbells, hahaha

thewicked
08-14-2008, 01:35 PM
would've been cooler if i was doing tricep extentions or raises or something lol.. lame

bigmoney
08-14-2008, 08:47 PM
I havent been hear in a while dude. LIfting looks awesome. Where do you lift at now? Where exactly are you...I know you said you were north of dallas?

thewicked
08-15-2008, 10:42 AM
I havent been hear in a while dude. LIfting looks awesome. Where do you lift at now? Where exactly are you...I know you said you were north of dallas?

place called dynamic barbell.. awesome joint. smaller but VERY powerlifting friendly! LOVING EVERY MINUTE OF IT! haha!

thewicked
08-16-2008, 01:45 PM
DE lower body

speed pulls

135x1x1
225x1x1
315x1x1
365x1x6 against choked monster minis! Something new clicked today. I finally did on my own what I teach my clients to do which is to shove my hips through and forward. The moment I did this, which i thought i was doing all along, something clicked. I immediately repeated it over and over with no problem and it slammed through the lockout at the top!

sled draggin

5 plates pulling backwards for 4 sets of 75'
5 plates pulling forwards for 4 sets of 75'
8 plates pulling backwards for 4 sets of 75'
8 plates pulling forwards for 4 sets of 75'

most sadistic exercise I've ever done... i felt like my heart was about to burst out of my chest like the creature from the "ALIEN" movies! And I ****ing loved every step of it!

barbell plyo squats (half squat)
135x6x1 got about 6" off the floor with these
225x6x1 got about 4" off the floor with these
315x6x1 got about 2" off the floor with these


i felt like i had a pretty kickass day today! nice change of venue with new exercise and I really feel i'm going to start blowing past some plateaus here in no time!

Coke
08-16-2008, 06:47 PM
Good stuff man, always taking it to the next level...clearly ill with the sled dragging.

Travis Bell
08-16-2008, 10:08 PM
yeah sled dragging will get you LOL its pretty brutal

thewicked
08-18-2008, 12:51 PM
DE upper body

speed bench

barx20x1
added monster minis
135x3x8

floor press with heavy chains lightest DE bench cycle week so I went heavier on the floor press..the more the weight goes up on the DE speed bench the more it decreases on the floor pressing. I also feel that as much as the floor press helps, it's also dangerous. I HAVE to groove them right. If I start rep'n them out and get squirrelly my shoulder starts talking. Because they're FORCING me to groove right and use good form I THINK it's worth the risk.

135x6x1 +heavy chains (60lbs at the top/40 at the bottom)
225x6x1 +heavy chains
315x2x3 +heavy chains... I realized after I unracked the first set that I had WAY too much weight on these for DE day but stuck with the program. All doubles were easy but I only did them as doubles to groove them and do some work.
stripped the chains.. straight set of 8 with 315!

super setted chins with low rows (AWESOME EXERCISE!!!!)

side laterals

30x10x1
35x10x1
40x10x1

was a good day! Can't wait to be benching thursday and maxing front squats tomorrow! WOO! I've noticed that adding in the fish oil, taking a mutlivitamin...and taking an extra smaller serving of ALN's maximus a day is really helping my recovery. The next day it was as if I didn't do any work at all. I'm sure the RESULTS has something to do with that too.. as usual. ;)

thewicked
08-20-2008, 10:53 AM
ME front squat

135x3x1
225x3x1
315x3x1
405x1x1 disaster.. didn't seat the bar well and basically saved it via my bicep!
455xmissed again.. I'm going to stop trying to hit OLD pr's and just try to best what I did the PREVIOUS time by 5-10bs to make sure im making progress. I should've have missed 455 but once again I did.

GHR's with 60lbs of chains around my neck

4 sets of 10

reverse hyper

3 sets

Coke
08-21-2008, 07:46 AM
Them front squats are huge with 3pps alone, good job.

thewicked
08-21-2008, 12:44 PM
ME upper body

banded bench
barx20x1
135x10x1
225x3x1
315x3x1 hard as ****! had to slap myself around to wake the hell up!
added monster minis
315x1x1
335x1x1
365x1x1 PR!
385xmissed
385xmissed again...no one ever said I took no for an answer! *shrug*

decided it's time to punish the accessory work to bust through this bench barrier i'm experiencing it seems!


dips

bwx20x1
added weight vest and heavy chains
3 sets to failure!

supersetted low rows with dumbbell rows for 3 sets

mickyjune26
08-21-2008, 01:38 PM
Wicked, you got some good stuff in here. I'll have to stop by more often. Deads are the best!

thewicked
08-23-2008, 03:57 PM
haha thanks mickey! DEADs are by FAR my favorite exercise!

DE lower body

speed pulls against monster minis

135x1x1
225x1x1
315x1x1
365x1x8

zercher squats

135x6x1
225x2x1
315x2x1 pr! and said **** it and went for it..
315x2x1
365x2x1 pr!
405x2x1 pr!
425x1x1 did one single as a confidence builder for a HUGE PR! 60lbs heavier than when I MAXED it and did effortless doubles! I was feeling good and ran with it! KICKASS day!

sled drag

fully loaded 6 trips of 80ft.

Coke
08-23-2008, 04:14 PM
No doubt man, kickass **** with them zercher's.

thewicked
08-24-2008, 12:09 PM
yeah..where the hell did i pull those numbers from? CRAZY! I plan on making a high 400-500lb attempt here in a few weeks and will try to video it but I'll be doing them from the pins. The floor would be hell doing that from. I do all my zercher's from the concentric portion of the lift. I do'nt unrack then do it.

Chris Rodgers
08-24-2008, 05:30 PM
Nice zerchers man. I've been doing them that way for a while as well. Do you vary the rack height or always pull from the same height? That is probably the movement that makes me feel like I am going to pass out the most. Very intense!

thewicked
08-26-2008, 02:57 PM
The first time i ever did them I did them off the floor and that was hell and really gave my back a good messing with so now I do them from the lowest squat position possible in the rack. I honestly think I'm good for mid to high 400's because the 425 was pretty much a effortless.

ME lower

concentric ssb good mornings

135x3x1
185x3x1
225x3x1
315x3x1
335x3x1

HARD AS HELL! HUGE difference when the bar is at legal depth vs. up high on your neck! WOW!

12" box squats

135x10x2
225x10x1

glute hams

10x1x1
added weight vest and 60lbs of chain (100lbs total extra weight)
3 sets of 6

Coke
08-28-2008, 05:39 AM
Killer **** all around, as usual, lol.

thewicked
08-31-2008, 06:02 PM
Killer **** all around, as usual, lol.

thanks coke...i'm really busting my ass to get my pulling WAY the hell up there!

i forgot to post last thursday's bench session but it was pretty much a failure.. iwasn't feeling good so i went home and did it on friday instead. FAIL! I was going to do max effort triples..i couldn't even doulbe 365 and have been struggling more and more with even 315. not good.. so i think i'm going to go back to percentage work. Have one day of heavy percentage work with bodyweight accessory stuff..then one day of light speed work (40% of 1rm) then HEAVY accessory work. I had a kickass accessory day today with alot of weights ihaven't touched in training in quite sometime feeling VERY light. LEADs me to believe my cns isn't recoverying fast enough for myself since i didn't do accessory work on friday's bench session. NO MORE heavy presses as accessory work.. do heavy benches then light speed work and that's it!


todays' work.. all bench accessory

chins

4 sets to failure with new grip everytime.. first set hit 15! new pr!

lat pulls downs

4 sets of 12

barbell overhead extensions

4 sets of 6 with the final set of 155 being effortless..should've moved up to 185

bw dips

4 sets to failure..first set got 23! NEW PR!

side laterals

3 sets of 6

rear delt flys

sets of 6 then reversed the grip and pyramided down

I'm thinking...which is never good, that I should have one day of heavy percentage work with bw accessory stuff then one day of light speed work with HEAVY acessory work. HOWEVER! only have one benching session in each. Do heavy percentage work for one week.. then do speed work the next and see how it goes.

thewicked
09-03-2008, 10:59 PM
here's the new bench program plan..

week 1: 85% of my 1rm for 3 sets of 5
week 2: 90% of my 1rm for 4 sets of 3
week 3: 95% of my 1rm for 5 sets of 1

each progressive week after that I'll be adding 5lbs to each number...so at the end of week 16, say my starting 1rm is 385, I should be benching it for 5 singles easily. I plan on having a HEAVY day which is going to be the heavier percentage work with bodyweight chins and dips for accessory work then have A straight accessory day working ALL my accessory movements VERY heavy to see how this all goes down. I'm still debating on having a speed bench day. I even went as far as to get in on abit more atlarge nutrition swag to help this all out. I'm only allocated x-amount a month but wanted to double up on the "results" which a few of the ALN athletes are doing and seem to be REALLY liking the results and the way it feels even after a week. Nice to know the ol' "septsale" product code for 10% off still works for us on the inside. Atleast saves my cheap ass some shipping.

seems the week should lay out as follows since i've been weak as hell.. I'm going to start with my 1rm sitting at 385 since that's about what the numbers are reading now

so week 1: 325x5x3

week 2: 345x3x4

week 3: 365x1x5 which we already know I can do...

week 4: 330x5x3

week 5: 350x3x4

week 6: 370x1x5

looking at it on paper seems reasonable enough and giving myself ONE day of benching with ONE day to really assault the accessory work will I HOPE pay out since I'm not on anything. This routine worked before and is reminescent of ALN's bench program I tried out before but got hurt while ****ing around and made me drop it.

oh yeah..all this while trying to cut weight.. this is why i'm throwing down for some extra ALN supps..gotta keep that recovery up there.

Coke
09-04-2008, 05:50 AM
You'll do fine no matter what direction you take imo...but that plan does look good bro.

thewicked
09-04-2008, 09:03 PM
ME bench day

barx20x1
135x10x1
225x5x1
325x5x3 and two things happened.. one, I was surprised I could actually do three sets of this. Two, It wasn't very easy which is sad as hell. The last rep of every set was hell. When I grooved it perfectly however, it FLEW up. I'm going to have to really focus on form because i watch the bar and collapse too much and learn EXACTLY where the bar should land. The 4 rep on the last set was my best rep of the day.. the moment it touched it blew up effortlessly. Either way, day one is done.

bw chins

5 sets of 10

bw dips

4 sets of 20


... and that mcdonald's mcrib sandwich is so damn GOOD!

thewicked
09-08-2008, 12:09 PM
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

bigmoney
09-08-2008, 12:17 PM
killer workouts wicked

thewicked
09-08-2008, 12:34 PM
lol thanks brutha! you gonna be here in november?

thewicked
09-08-2008, 12:35 PM
saturday's DE lower body **** around....

farmer's walks with fat handles

90lbsx180'...i could skip with this ****..
180lbsx180'
270lbsx90'... and that's about the time my right hand decided to deglove itself and take two calluses with it. LOVE IT! That's a PR for sure! Fat handles are slicker than **** out of a duck's ass! LOVE IT!

zercher squats with hams touching calves off the start

135x6x1
225x6x1
315x6x1
405x1x1 oops! forgot my elbow sleeves and just one was enough to make me tap out!
315x6x1

from squats on a 12" box

135x6x1
225x6x1
315xmissed..something about this deep ass box KILLS my power.. which is why from now on i'm going to use it! attack the weak areas!

oly highbar squats on the 12" box

135x10x1
225x10x1
315x10x1

i need to squat more...

Coke
09-08-2008, 01:16 PM
Wow!! - major props dude.

thewicked
09-13-2008, 01:02 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 ****. NOT FUN!

thewicked
09-15-2008, 08:45 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.

bigmoney
09-15-2008, 09:29 PM
very large weights sir!

Coke
09-16-2008, 05:36 AM
Great numbers like always guy.

thewicked
09-18-2008, 08:55 PM
Today's heavy benching session

bench

barx20x1
135x10x1
225x3x1
275x3x1
315x3x1 all paused
345x1x2 because the ****ing 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..

thanks for the props bros.. you guys are right up there with me.. WBB rep'n! HAHA

Coke
09-19-2008, 08:17 AM
That's an awesome session bro.

thewicked
09-22-2008, 12:22 AM
yeah man really grooving along lately and enjoying every damn minute of it! :D

short and sweet from teh other day's work..

barbell front raises

100x6x1
110x6x1
135x6x2

upright rows

135x6x2
155x6x1
185x6x1

rack pulls 4" off the floor

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

thewicked
09-22-2008, 11:56 PM
DE upper body

bench

barx20x1
135x10x1
added doubled monster minis
155x3x3 comp grip
155x3x3 close grip
155x3x3 wide grip

tate presses

60x6x1
80x6x1
110x10x2

barbell overhead extensions

barx20x1
135x8x2

chins with chains

6 sets of 6

lat pulldowns

225x10x4

standing push presses

135x3x1
185x3x1
225x3x3
225x5x1 STRONG all the way through! Getting back my strength on these FAST!

i wanted to point out that i recently have been taking extra results before training.. i started taking 4 scoops but noticed that I feel the same kind of effect (tingling, etc) with only 3 and am loving the difference. I'm not sure why i feel it more with 3 than two other than the fact that I'm taking more in per serving. I felt great on 2 scoops but 3 seems to have a "dulling" effect on any sort of fatigue during training.

I should've gone for 8 reps on the last set of push presses.. ;D

Big o Boy
09-23-2008, 12:10 AM
huge workouts in here man... Push presses are awe inspiring.

Travis Bell
09-23-2008, 09:00 AM
Split up the double dose. 160g of dextrose is going to have a bit of a dulling effect on most people

Take one pre workout and a second before bed or sometime in the evening.

thewicked
09-23-2008, 01:27 PM
Split up the double dose. 160g of dextrose is going to have a bit of a dulling effect on most people

Take one pre workout and a second before bed or sometime in the evening.

sweet! thanks brutha!

thewicked
09-24-2008, 09:18 AM
lower body conditioning


WEIGHT:135

10 squats
10 good mornings
10 front squats
10 box steps
10 behind the back squats (don't think I like these)
10 lunges
10 zercher squats
10 pulls off the step up box

one giant straight set... the behind the box squats were introduced to me THAT day and it seems to be just a behind the back deadlift..not thrilling

WEIGHT: 185 30 seconds rest between each set...

10 squats
10 good mornings
10 box steps
10 lunges
10 front squats
10 zercher squats
10 pulls off the box

WEIGHT: 225 30 seconds between sets

10 squats
10 good mornings
10 box steps
10 lunges
10 front squats
10 zercher squats
10 pulls off the box

struggled with the lunges and the front squats... the bar didnt' have any center knurling so the front squats kept slipping making it so much harder. the lunges weren't as deep as the first two sets but form was good non the less.

Next week I'm doing 135,225, and 315 but 315 will only have a handful of exercises. I haven't puked and felt like this in forever.. my lowerbody was shaking for an hour after I was finished and the whole workout took me roughly 45 minutes. I did a version of this last week but wanted to do something abit more.. I think I found that "abit more" something. DEFINATELY worth a try.. it's not alot of weight but it'll feel like a ****ing bus halfway through the work.

Coke
09-25-2008, 05:49 AM
Surprised to see the conditioning training, totally different stuff for you - impressed.

thewicked
09-25-2008, 10:57 PM
yeah it pretty much blows balls but keeps me squatting SOMETHING.. I still am waiting on my tire phone call that they have a new throw away 600lber to play with for time during conditioning training lol

ME upper body

bench

barx20x1
135x10x1
225x3x1
315x3x1
345x2x4 without alot of rest or having to rerack each rep.. felt good today and built alot of confidence.

closed grip bench

135x6x1
225x6x1
315x6x1
225x6x1
135x6x1

tate presses

40x10x1
60x10x1
80x10x1
100x10x1
110x10x1

chins with chains

6 sets of 6

dumbbell rows

4 sets of 10

lat pulldowns

3 sets of 15

barbell front raises SS/W upright rows

barx20x1
95x6x1
135x6x1

reverse pec-dec

3 sets of 10


I honeslty think I did TOO much work today. I'm going to move the closed grip benches to DE days and have the barbell extensions and something else in on ME days.

Coke
09-27-2008, 04:43 PM
Good job with the heavy benching and pressing sets man.

thewicked
09-28-2008, 02:39 PM
Thanks brutha.. I've noticed that going back to the old way of doing things is paying off BIG! It's taken a few weeks but my old numbers are coming back and stronger than ever. I've noticed too that deadlifting SOMETHING weekly has not only boosted my confidence in pulling but also is helping my numbers climb back up there. Thank god for keeping a well documented training log. Having solid notes and information about past experiences has allowed me to fix the problems I was having. Not only that but I'm training SMARTER as well. I push it hard and go home with a sense of accomplishment instead of feeling like I didn't do very well. Yesterday I pulled 585 for an easy 6 reps and then threw on 110lbs of chain and wanted to do a double but thought better of it and j ust called it a day for pulling. If I'm going to pull weekly..I need to do heavy work and then cut it off..not go until my arms are on the floor. So NEXT week I'll take it for a ride HAHA!

lower body work

deads off pin #2

135x6x1
315x6x1
500x6x1
585x6x1 big confidence booster.. paused every rep and they felt solid!

GHR's

bwx10
50lb vest x6x4

farmers walks

90lbs x 2 180' trips
180lbs x 2 180' trips with straps since my hands were dying by then...

sled drag

12 trips with 5 plates running both directions for 180'

thewicked
09-28-2008, 02:42 PM
For those interested in why I'm pulling from lower pins so much is because I am putting alot of emphasis on the weak areas of my lifting which is RIGHT about 2-4" off the floor.. getting there is no problem and once I'm below my knees I'm golden but getting up my shins has given me hell. That's the case no longer. Before I could yank 585 from the floor like IT was paper... where when I tried it from the pin settings just barely elevated, I couldn't get it to budge. THAT is not good. Now I'm hammering the **** out of it in hopes that it'll beef up and it sure as hell is. Having a LIGHT conditioning day instead of two days where I wreak havoc on my lowerbody has allowed me to pull like this I think and recover enough to make it happen and I'm okay with that!

Coke
09-29-2008, 05:20 AM
No kidding dude, who wouldn't be well pleased - props!!

bigmoney
09-29-2008, 05:52 PM
very nice lower body training sir

thewicked
09-29-2008, 09:12 PM
haha appreciate it guys! kicked ass today during upper work too...i'm steamrolling along again and i'm VERY happy though again I think I over did the upperbody stuff, I still felt like i had plenty left in the tank after the workout.


DE upper body

bench with doubled minis

barx20x1
135x10x1
added minis
170x3x8

close grip bench

135x6x1
225x6x1
315x6x2


pressdowns

3 sets

chins with weight vest

4 sets of 8 PR!

reverse band pull downs

4 sets of 10

lat pulldowns

3 sets of 10

push presses

135x6x1
185x6x1
225x6x1
245x1x1
225x6x1

all locked out...all the way pr's today! I noticed too when I tighten up my back and shoulders..not just push my upper back into the bench but FLEX my back and arch up HARD the weight FLYS. I'd say my speed has gone up significantly this way. Right off the bat I started to rerack and do the lift over everytime I relaxed. When I stayed tight the presses were awesome! When I relaxed any and collapsed they sucked. LEARNED SOMETHING NEW TODAY!

thewicked
09-30-2008, 10:13 PM
Raw squatting!

135x6x1
225x6x1
315x6x1
405x2x1
500x4x1
545x2x1 to parallel
405x2x1
315x6x1
225x10x1
135x20x1

and that's it.. the rest of the week I'm taking it easy for my lower body. Back has taken a beating from squatting DEEP with everything but 500+ which I took the parallel COMPLETELY RAW! HAHA It actually felt EASIER than I thought it would. No pulling until next saturday. The next two lower body sessions are going to be just GPP and low back work. AWESOME day since I haven't handled anything over 500 in quite some time. I wanted to keep going with 500 but felt that since I hit it so easily I should try and take a look at 545 again to see how it felt. I stayed nice and tight and focusd on really squeezing my abs. All the GPP stuff, sled draggin, barbell conditioning, squatting REALLY deep, etc has really helped me out at parallel to drive through the bottom portion of the lift. EVERYTHING is going up. My recovery is going through the roof and I'm not even on anything. I'm taking the extra doses of RESULTS from atlarge nutrition and that's the only thing that's really changed. I'm still taking ETS, Nitrean, and Maximus. I can't WAIT to see what My numbers look like come the new year. If I can REALLY beef up my lower back I know I'll have an awesome pull come spring time.

Viking_Power
10-01-2008, 01:25 AM
Nice squatting. I noticed you mentioned that you went to parellel on the 545x2x1, so I'm guessing your going deeper on everything else?

Coke
10-01-2008, 06:38 AM
Totally super squats man.

thewicked
10-01-2008, 08:04 AM
Nice squatting. I noticed you mentioned that you went to parellel on the 545x2x1, so I'm guessing your going deeper on everything else?

yep as deep as I can get down. I noticed the more I do this the more flexibility I get so after the initial warmup set with 135 I'm able to get my hams to touch my calves. Still nervous about taking 500 that deep but I'll build up to it eventually. Used to my lower back would take over my squats from the bottom and I'd good morning them up and stand up with them but yesterday was all leg power and felt STRONG!

thewicked
10-01-2008, 08:04 AM
Totally super squats man.

BEST PART IS I DID IT COMPLETELY RAW! Sled dragging is supposed to be awesome for knee stability, etc. and it seems to be working.. I did all of it without wraps or belt!

thewicked
10-02-2008, 11:43 PM
Today's ME upper body

max floor press for a set of 5

135x6x1
225x6x1
315x5x1
365x5x1...not a straight set. I'm working VERY hard on staying tight and flexing my back throughout the movement so to engrain this into my being, Everytime I relax at the bottom which is where it always happens, I rerack and reset and do it again. I noticed too that I go very LOW on my floor presses towards my stomach and have to focus on getting it where my bench is supposed to land. When I do that the weight moves easily. I THINK this is a PR but I'm not sure. It still felt good to be under something heavier than the usual but a floor press is still a few inches off my chest. Next week I'm going to go for a max double then deload for two workouts. The plan is to attack an exercise for a set of 5 and a double then deload and do another exercise. Also... during this little routine, I'm going to keep hitting a particular weight UNTIL I can get it for a straight set so next time I do floor press for a max set of 5 I'm going to get after 365 again and again until I get 5 straight with it. I also have to move the weight FASTER! My eccentric is slow as christmas. I counted and it took 5 seconds to get down to the floor with it. THat's ridiculous. My confidence is going back up though for sure.

Tate presses

60x6x1
80x6x1
100x6x1
120x6x2 PR!

barbell overhead extensions

barx20x1
95x10x1
135x10x1
160x6x1

weighted chins

4 sets of 8
1 set of 5

total weight vest rep chin PR today!


dumbbell rows

125'sx20x3

upright rows

135x6x1
155x6x1
185x6x1

Good day today. I was atleast able to get 365 for a triple on teh floor press before I relaxed. STaying tight is VERY tiring.

thewicked
10-04-2008, 02:06 PM
lower body accessory

6 Sets of reverse hypers

150' sled drags

4 plates
5 plates
7 plates
8 plates PR

Short and sweet.. preparing for war next saturday on the deadlift

Coke
10-04-2008, 05:24 PM
Damn, new PR with the sled drags...ace upper body day too dude.

thewicked
10-08-2008, 01:00 PM
LIGHT lower body accessory day

GHRs

4 sets with 60lbs of chain

reverse hypers

4 sets of 10

squats ss/w good mornings

135x10
225x10

took about 30 minutes...workout is a day late and didn't want to tax my posterior chain too much since I plan on pulling heavy saturday AND I'm doing HEAVY upper body manana. Should be good to go. Back is feeling awesome from all of the reverse hyper work.