09/22 DE Upper + videos

[cheesecake]

09/22 Week 5 Day 1 DE Upper

Please right click and save target as on all videos!!!
Please right click and save target as on all videos!!!

Speed Bench: 110x8x3
Set 1, 4, and 8

Speed Seated OHP: 75x5x2
Set 1 and 5

Overhead Lockouts (~4" ROM): 185x2x3
Set 1

Tate Presses to the back: 25'sx3x10
Plate Raises: 45x3x10
Side Bends: 60'sx3x10

Had a good night. Nothing spectacular or anything just good. My joints are thanking me for not using bands this week.
...chad...

 

[Exodus]

good work, i will check out the videos later.

X

 

[Mike_Rojas]

Damn that's fast. On the second set of speed benches your body seems to move around too much. Lock that body tight. Other than that it looks good to me.

 

[cheesecake]

Damn that's fast. On the second set of speed benches your body seems to move around too much. Lock that body tight. Other than that it looks good to me.

Hmmm. Interesting.

Correct me if I'm wrong, but don't the guys in the Westside videos move a lot on speed bench days. I just assumed that pushing that fast causes your body to move that much.
...chad...

 

[Exodus]

they dont move around, they push with the legs which drives up the body, i still cant see them, but watch george and kenny on the video, they only shove and move up, they arent wiggling on the bench if thats what mike was talking about.

X

 

[cheesecake]

they dont move around, they push with the legs which drives up the body...

I can't see the videos here either, but I thought that's what I was doing.
...chad...

 

[kingc_79]

nice workout man...those were really fast...i like the lockouts too..im gonna try some standing ones from eye level today..cant wait....keep up the hard work man..its payin off.

 

[Exodus]

yeah kingc, the gym cheesecake goes to has a crappy powerrack, so he cant do standing ohp with the bands. so he has to do them seated. i like them standing, the bands really cause the core to stabalize.

X

 

[Lord_Suston]

I like those rackouts, nice speed on the lifts, the first few sets those the bar was nice and straight.

 

[cheesecake]

Thanks king.

Actually, I can't do any type of standing overhead movement in our power rack. It's only about 7' tall and I'm 6'5".
...chad...

 

[Lord_Suston]

Thanks LS.

I'm really trying to focus on pushing straight up and down instead of back towards my head. The first few sets were better than the last one.
...chad...

getting tired will show weaknesses and strengths, your delt overpower you chest and tris it seems

 

[cheesecake]

I like those rackouts, nice speed on the lifts, the first few sets those the bar was nice and straight.

Thanks LS.

I'm really trying to focus on pushing straight up and down instead of back towards my head. The first few sets were better than the last one.
...chad...

 

[cheesecake]

getting tired will show weaknesses and strengths, your delt overpower you chest and tris it seems

If that's the case, then I have overcome my weakness in my shoulders.

After maxing out a month ago, I realized that I was weak off the chest (shoulders). So, I've really been hitting the shoulders hard.
...chad...

 

[Exodus]

good for you, now that you fixed your weakness, you win....................

A NEW WEAKNESS!!!

thats right boys and girls, this lucky young man can look forward to lots and lots of rack lockouts, board presses, and tate presses.

welcome to wsb.

X

 

[Mike_Rojas]

Hmmm. Interesting.

Correct me if I'm wrong, but don't the guys in the Westside videos move a lot on speed bench days. I just assumed that pushing that fast causes your body to move that much.
...chad...

I guess it's your leg drive I'm looking at. Sorry.

 

[cheesecake]

A NEW WEAKNESS!!!

I like this prize.

Nothing in the world like finding out why you can't press/squat/pull what you think you should be able to and then fixing it so that you can.

I WILL bench AT LEAST 225 when I max again in a few weeks.
...chad...

 

[Screwball]

After maxing out a month ago, I realized that I was weak off the chest (shoulders). So, I've really been hitting the shoulders hard.

Cheesecake,

If your bench is weak off of the chest then you need to work your upper back and chest. I don't think that your delts are your weakness. IMHO

 

[cheesecake]

If your bench is weak off of the chest then you need to work your upper back and chest. I don't think that your delts are your weakness. IMHO

Interesting.

I think I will start working in some more 1 and 2 board presses and face pulls then.
...chad...