thewicked

figured if i'm posting here..might as well have a journal for others to learn from and critique to help me become a better lifter and compare to others with the same goals in mind!

here's yesterday's work and my first post here!

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!

thewicked

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. bullshit!

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

1170x20x3
(26plates)


leg curls

110x10x1
140x10x3

db preacher curls

45x6x1
55x6x1
65x6x1
75x6x1

lucifuge

Damn, you are fukkin STRONG Bro!
Nice work!

PeteTheGreek

Dave, looks like we got a new guy here

the other half

ok, you scared me, i wont be coming back now.

so very impressive. and to think that i bitch about 195 on front squats.
im such a puss.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

thewicked

haha yeah i'm new to the site but not new to the sport.. only been powerlifting for 6months now though and loving it!

as far as what's heavy adn scary..it's all relative... i figured as long as it's hard to perform and you feel like you're busting ass....you're doing just as much work as i am HAHA!

Triple Threat

Welcome to IM and rather impressive numbers you've got there. What weight class are you in?

thewicked

i compete with the other fat guys in the 275 open class... i don't do the bodybuilding thing. I have a hard enough time being A shape than in shape. I'm sitting at 252 right now and hoping to make 242's with better numbers come july for an apf meet. Here's hoping!

i don't think my log is that impressive honestly..some of the stuff i've read in you regular's logs has my head spinning! some of you guys are gluttons for punishment!

goob

I don't know, you have some out-fooking-standing numbers in here. Really, really impressive.

At those leg presses (amongst other moves)..........for lack of a better word....astonishing!!!!

thewicked

i don't legpress much..because it's more of a workout rack and unracking all that weight..the most i've ever done is 32 plates for a set of 10 and i didn't feel like i did much work. I'm goign to start doing them from time to time now just because i'm still sore from not having done them.. hopefully i'll see some benefit HAHA!

thanks for the kind comments guys... it's motivating for sure!

thewicked

ME upper body

Inclines (35* bench)


barx20x2
135x10x1
225x6x1
315x2x1
335x2x1
365x1x1
380x1x1
390x1x1
405x1x1 and the shittiest 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 shit 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...







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

goob

Holy shit! I can't fathom doing a 365 incline!!!!! Just as well you had the video! Really incredible lifting, that would have cut me in half.

Gazhole

Westside template?

Looking strong as hell though, man

http://sdatrainingprograms.blogspot.com - Updated 16/05/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

thewicked

thanks man... what kills me is i can touch my chest in the regular bench press no problem..but on an incline..it physically STOPS coming down! I'm told it's a flexibility problem..but I have no clue. I had my friend push down gently on the unloaded bar to see if that would get it to touch and it woudl'nt budge.

weird huh? I promised vids..so i hope you guys will pick it part and tell me where i could use some work.

thewicked

you got it..modified westside brutha!

Gazhole

Damn i love that template...gonna have to fire it up again one of these days, last time i did it i added 10-15lbs on 4 different lifts in the space of about 10 weeks, lol.

Def. gonna be following this journal. Watching people put up crazy ass weights is awesome

http://sdatrainingprograms.blogspot.com - Updated 16/05/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

PeteTheGreek

Welcome, but there's not many of us powerlifters here. Deadlift Dave just did his first meet with virtually no gear and did pretty well, but he's pretty ugly. I just finished up a meet. There's another kid here, Seans going for Strength, but he lifts heavy about once every 6 months. Get out of that commercial gym and find a powerlifting gym. If you're near Austin you might want to look up Tim Bruner. Train hard!!

lucifuge

Impressive
'nuff said

katt

Yeah,, what he said...

big weights baby, big weights

the other half

the only thing i would change about your incline-the bench, i think i would get a heavy duty one, just to be on the safe side.
i think that my arms got 3 inches shorter just watching those vids.

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

thewicked

yeah that 405 was a flat bench.. my ass has more elevation than everest on that one. I'm working with some people to find out why I can't touch. Possibility of my humerous being rotated inward and am working on keeping my ass down. Im' going to try bringing my feet up off the floor first.. it doesnt' come up til 365 and higher after flat benching forever and incorporating leg drive. If I can't figure out how to touch I think inclines are going to be pointless.

thewicked

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

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

DOMS

Holy shit, man. You're a beast!

countryboy

Wow!

-Dennis

thewicked

HAHAHA I LOVE THAT SMILie!

THANKS for the props guys.. i hope you guys learn something or become motivated from mine as much as i do yours. Alot of the workouts you guys do are NUTZ! I just like picking up heavy shit and being fat... i don't know about all this sweating stuff you guys do.

thewicked

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!

Gazhole

Goddamn, man. You're a monster!

Awesome PR on the Good Mornings, too thats ridiculous!

Do you prefer the Deads off a box? I think its a cool way to get extra depth but im not too sure about them, tbh, lol.

http://sdatrainingprograms.blogspot.com - Updated 16/05/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

countryboy

yup... says it all...

-Dennis

thewicked

i like them alot..because when you've done them for awhile and go back to conventional deads off the floor, it almost feels like a rack pull! PLUS it FORCES you to get low where off the floor I tend to just bend over and pick it up. If you want to do SLDL's off it there's never been more ham activation in ANY other ham exercise i've ever done!

i was stupid though doing them AFTER good mornings.. especially 500 for 10...but hey we all learn LOL.