cheesecake's WSB online journal

[cheesecake]

Forgot to add this. According to the chart that Tim, my gym owner, had I was in the Fair category according to my bf%. The categories were Excellent, Very Good, Good, Fair, and Poor.

I think that 20% was the cutoff point for Good.

He also referred to me in a joking manner as "Chad, who doesn't listen to any of my advice".

I told him that I would start listening to his advice when he started powerlifting.

He said that one of the guys that delivers his supplies is a serious powerlifter. He supposedly squats over 800lbs. He said that he would try to get him to come late in the evening, which is when I normally train, so that he could talk to me and give me some hints.

How cool is that?
...chad...

 

[cheesecake]

07/20 Week4 Day4 DE Lower
Box Squats: 10x2x115
Speed Deads: 4x1x135 (did two sets conventional and two sets sumo)
Hypers: BW+25lb platex5x8
Chest supported rows: 45+whatever machine weighsx4x8
Glute ham raises: BWx3x6
Pull down Abs: 120x5x10
Hammer Curls: 20'sx3x15

We had to train on Suday because we were out of town on Saturday. I wonder how this is going to affect our ME Lower day because we won't have the recommended 72 hours rest.

Exodus and Trinity stopped by our gym on their way home from Dardenfest. Man, did they look tired. Exodus told me that my arms were looking bigger too. Too bad he waited until after we finished working out to tell me. I might have pushed a little harder on those hammer curls.

Looking forward to DE Upper tonight.
...chad...

 

[cheesecake]

07/21 Week5 Day1 DE Upper

Please right click on all videos and choose save target as.
Bench Press: 120x10x3
2nd set - normal grip
3rd set - normal grip
4th set - thumbs on smooth
10th set - close grip

Speed OHP: 85x4x1 (unfortunately the video didn't turn out)
Close Grip Bench: 145x2x3
Behind the neck Tate presses: 20'sx3x10
Front Plate raises: 25 platex3x10
3rd set

Grip work:
55lb dumbbell farmers walk: ~ 150 yards, ~ 100 yards, ~ 150 yards
3rd set

Had a good night. Had a lot of fun tonight.

Oh and here's what I looked like at the end of three weeks. I just started my 5th week tonight.
3 weeks of WSB
...chad...

 

[Exodus]

looking good bud. your speed on your press seems to be fine. but 2 comments. 1 it looks like your only pressing with your upperbody. you have your legs under you. i suggest you keep your feet out as far in front as possible so that the bottom of your foot stays planted on the floor. this way it will teach you to push backwards and not up. when the bar gets close to your chest and you begin to reverse it, shove with your legs to generate more power.

number 2. you dont have a good base to bench from. you dont have your mid back and traps squeezed together. before you unrack the bar. pull your shoulders back (like when doing a seated cable row)........ then shrug your traps back and up. this will feel wierd. your arms will be pulled down further towards the floor when your laying on the bench. this will shorten your bench stroke.

other than that you look solid.......... oh and double the dumbell weights your using for the farmers............

X

 

[Exodus]

So, legs out front and shoulders back, huh? I'll work on that on Thursday for ME Upper day.

Maybe that will help me get that 205 that I missed last week.
...chad...

that and speed and you will own it. but when you press....... dont let the shoulders and traps release....... otherwise you will still be pushing the same distance. keep them tucked, even at the lockout.

X

 

[cheesecake]

So, legs out front and shoulders back, huh? I'll work on that on Thursday for ME Upper day.

Maybe that will help me get that 205 that I missed last week.
...chad...

 

[cheesecake]

that and speed and you will own it. but when you press....... dont let the shoulders and traps release....... otherwise you will still be pushing the same distance. keep them tucked, even at the lockout.

So, basically it's like trying to touch your shoulders together and flexing your traps at the same time, right?
...chad...

 

[trinity73]

So, basically it's like trying to touch your shoulders together and flexing your traps at the same time, right?
...chad...

bingo!!!!!

X

 

[Exodus]

congradulations............. you worked hard, just upset i couldnt see your form.......... you have a video camera, record your max lifts, and im really jealous i didnt get to hear the van dam impression.

X

 

[cheesecake]

A couple of big PR's for you

07/22 Week5 Day2 ME Lower
Low Box Squat (a milk crate with 1-45lb plate on it): 1RMx190 - 20lb PR
Straight Leg Deadlift: 3RMx245 - also a 20lb PR
Glute Ham Raises: BWx5x5
Hypers: BW+25lbx3x8
Pull down Abs: 130x5x15

That's what I'm talking about. That Chinese buffet that I had for lunch must have really helped.

Ever see that movie 'Bloodsport' with Jean Claude Van Damme? Remember the part where the Chinese guy throws the stuff in his eyes that makes him blind? Remember the slow motion screams in agony that he makes as he realizes that he can't see? That's what I sounded like on that squat PR. Actually, I did it twice on the way up; once off of the box to about half way up, where I got stuck, and then again to get it the rest of the way up. It was pretty funny afterwards.

Also, there were only about 5 other people in the gym by the time we got to the Straight Legs; the gym owner and a few of the people that work out with him. They all stopped what they were doing to watch me and yell at me hit the PR. Then he made fun of me about dropping the weights.

Awesome, awesome night in the gym. Can't wait for Thursday when I will own that 205.
...chad...