cheesecake's WSB online journal

[cheesecake]

As requested, I am putting all of my workouts in one thread so that I can keep track of my progress.

06/23 Week1 Day1 DE Upper
Bench Press: 120x10x3
Lying DB tricep extensions: 20'sx4x8
DB side raises: 15'sx3x10
Bent over DB side raises: 15'sx3x10

06/24 Week1 Day2 ME Lower
Good Mornings 1RMx195 (horrible form, looked more like a squat than a GM)
Zercher's Squat 3RMx145 (again, bad form)
Glute ham raises: BWx3x10
Hypers: BXx3x8
Pull down Abs: 100x5x15
Straight leg raises: 3x15

06/26 Week1 Day3 ME Upper
Floor press: 3RMx135
2 Board Press: 1RMx170 (Did these two exercises in reverse order because someone was using the power rack.)
Nosebusters:35x6x10
Cable Pushdowns: 70x3x10
One arm Military Press: 20'sx3x15

06/28/2003 Week1 Day4 DE Lower
Box Squats: 135x10x2
Hypers: BWx3x8
Overhead Squats: 45x4x10
DB Rows: 50'sx4x6 each hand
BB Shrugs: 135x3x15
...chad...

 

[cheesecake]

06/30 Week2 Day1 DE Upper
Bench Press: 120x10x3
Speed OHP: 85x4x1
Lying db tricep ext: 20'sx4x8
DB side raises: 15'sx3x10
Bent over db side raises: 15'sx3x10

07/01 Week2 Day2 ME Lower
Good Mornings: 1RMx170 (really focused on form this time)
Zercher's Squats: 3RMx155 (same thing with form here)
Glute ham raises: BWx3x10
Hypers: BWx3x8
Pull down Abs: 110x5x15
Straight leg Raises: 4x15

07/03 Week2 Day3 ME Upper
Floor press: 1RMx175
2 Board Press: 3RMx165
Nosebusters:45x6x10
Cable Pushdowns: 80x3x10
One arm Military Press: 20'sx3x15

07/05 Week2 Day4 DE Lower
Box Squats: 135x10x2
Hypers: BWx3x8
Overhead Squats: 45x4x10
DB Rows: 50'sx4x6 each hand
BB Shrugs: 135x3x15
Hammer Curls: 20'sx3x15
...chad...

 

[cheesecake]

07/07 Week3 Day1 DE Upper
Bench Press: 135x10x3 (I accidentally used 135 this week instead of 120. Don't know what I was thinking.)
Speed OHP: 85x4x1
Tate presses: 20'sx4x8
DB side raises: 15'sx3x10
Bent over db side raises: 15'sx3x10
...chad...

 

[cheesecake]

07/08 Week3 Day2 ME Lower
Good Mornings: 1RMx185 - 15lb PR
Zercher's Squats: 3RMx190 - 35lb PR
Glute ham raises: BWx3x10
Hypers: BWx3x8
Pull down Abs: 110x5x15
Straight leg Raises: 4x15
...chad...

 

[dood]

I think you are going too heavy on the DE bench. It should be very easy and light.

 

[Zander1983]

What is your bench press 1RM?

 

[cheesecake]

I think you are going too heavy on the DE bench. It should be very easy and light.

The 135 was too heavy. I actually didn't mean to put that on the bar; just forgot what I was doing.

The 120 isn't too heavy though. My speed with it is similar to what the guys at Westside Barbell Club are doing in the Bench Press Secrets video.
...chad...

 

[cheesecake]

What is your bench press 1RM?

Don't know. I've never really maxed on bench.

I guessed that it's around 200. So, I just used 60% of that, which is 120, for DE upper days.
...chad...

 

[cheesecake]

07/10 Week3 Day3 ME Upper
Floor Press 1RMx185 - 10lb PR
2 Board Press 3RMx175 - 10lb PR (my throat hurt from grunting/yelling after doing this )
Nosebusters 55x6x10 - 10lb PR
Cable Pushdowns 90x3x10 - 10lb PR
One arm standing military press 20'sx3x15

It was a pretty good day. I wanted to get more on both the floor press and 2 board press, but it just wasn't happening.
...chad...

 

[kingc_79]

your making great progress man,...stick with it and you will love the changes it brings you.

 

[cheesecake]

Thanks man. I'm already loving the changes.
...chad...

 

[cheesecake]

07/12 Week3 Day4 DE Lower
Box Squats: 115x10x2 (after watching a video of myself and how incredible slow I was squatting the 135, I decided to drop the weight and focus on the speed)
Speed SLDL: 135x4x1
Overhead squats: 45x4x10 (getting used to this exercise and went deeper than last week)
Hypers: BWx3x8
DB Rows: 50x4x6
BB Shrugs: 135x3x15
Hammer Curls: 20'sx3x15

I watched a couple of Louie Simmons' WSB videos this week (thanks Exodus), and I saw just how fast they push the weights on DE days. So, I really focused on speed today. I did everything, EVERYTHING as fast as possible. And even though I dropped in weight on the box squats, I still felt like I got a better workout.
...chad...

 

[cheesecake]

07/14 Week4 Day1 DE Upper

Bench Press: 120x10x3
Speed Strict OHP: 85x4x1
Close Grip Bench: worked up to 145x2x3
Behind the Neck Tate Presses: 20'sx3x10
Front Plate Raises: 25x3x10

Then, I did a little bit of grip work.
50lb Dumbbell farmer's walk x ~300 feet.
55lb Dumbbell farmer's walk x ~100 feet.
55lb Dumbbell farmer's walk x ~100 feet.

I feel good today. In fact, I think I'm going to go eat something now. Looking forward to ME Lower tonight.
...chad...

 

[puttinbuttin]

Good job Cheese.......will you do me a favor and ck your yahoo email?

 

[Exodus]

Good job Cheese.......will you do me a favor and ck your yahoo email?

hey sis...............

good job bud.......... how did the famers feel. dumbells are a lot hard on the famers walk becuase the press in your hips. if there is 2 ez curl bars there at the gym, you can do them that way.

X

 

[cheesecake]

good job bud.......... how did the famers feel. dumbells are a lot hard on the famers walk becuase the press in your hips. if there is 2 ez curl bars there at the gym, you can do them that way.

Farmers felt good. My traps and forearms are a little sore this morning. The 50/55's aren't that big, so I didn't have too much of a problem with them banging the legs.

I will probably try the ez curl bars next time.
...chad...

 

[Lord_Suston]

lookin soldi man, keep us posted on the progress, body mass stats as well to see if you gain anyweight in the following weeks

 

[PancakeFiend]

good job, you're really throwing the weight around, and really doing a good job w/ the speed, endurance also

 

[cheesecake]

keep us posted on the progress, body mass stats as well to see if you gain anyweight in the following weeks

Thanks for the compliments.

I had planned to check my body fat % last night, but I'll do it tonight.
...chad...

 

[cheesecake]

07/15 Week4 Day2 ME Lower
Low Box Squat (about 2-3" below parallel): 1RMx170
Straight Leg Deadlifts: 3RMx225 (I'm a better deadlifter than squatter - the result of long arms and legs.)
Glute Ham Raises: BW+25lb platex5x5
Hypers: BW+25lb platex3x8
Pull down abs: 110x5x15
Hammer curls: 20'sx3x15

Had a good night. I was really happy with what I did on the Straight Legs. I wish I could have done more on the squats, but they'll come.

I'm pretty much dead now. Gonna get some good sleep tonight.
...chad...

 

[cheesecake]

Just thought that I would add a couple of things today.

When I was working up to my 1RM on low box squats, my wife said something like, 'Your legs look huge when you are squatting.' Talk about some motivation. I think I got about ten more pounds after that.

And my hammies feel good today, probably from the straight legs.

Oh and last night was some of the best sleep of my life.
...chad...

 

[puttinbuttin]

They did look huge...and I slept like a baby last night too....we must have been pooped.....

 

[cheesecake]

They did look huge...

Thanks.

See what an encouraging wife she is.
...chad...

 

[Exodus]

Thanks.

See what an encouraging wife she is.
...chad...

mine are bigger!!!.........lol

j/k

X

 

[cheesecake]

mine are bigger!!!.........lol

Well, mine are longer......shorty.
...chad...

 

[cheesecake]

07/17 Week4 Day3 ME Upper
3 Board press: 1RMx195 (I tried to get 205 twice and failed both times)
Clean and press: 3RMx135
JM press: 95x2x3
Incline dumbbell press: 35'sx2x10
Seated dumbbell cleans: 30'sx4x8 (those are fun)
Straight leg raises: 4x15

Then, I did some more grip work.
Deadlift dumbbell holds: 70'sx2 until failure.

Felt good tonight. It made me mad that I couldn't get that 205, but that made me want to push harder on everything else, especially the clean and press.

I'm dead. I'll get some good sleep tonight.

Edit: I also got the owner of my gym to check my body fat % tonight: 22.6. I knew it was between 20-25%.
...chad...

 

[Exodus]

good work bud............. im sorry you didnt get the 205. video it next time and let us see your speed. that may be the problem.

but congrats on the 3 rep ohp max. you those numbers impress me more than the bench anyway.

X

 

[cheesecake]

Thanks man.

I'm still bummed about the 205, but I'll get it next week.

Do you remember how much it was that I couldn't get for OHP at your house that day with the log?

 

[Exodus]

you were trying to get 155 on the log....... and to me, the log is easier than bar to press. becuase its thicker you have less rom. however, i think the clean is harder with a log, because i can use the continental technique to get a normal bar or a thick bar. i dont think you can really use that technique with the log.

dont worry about the 205. thats they reason you will try and max next week.

X

 

[cheesecake]

Thanks for the info.

And I'm not worried about it. I'm just determined to get it next week.
...chad...

 

[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...

 

[cheesecake]

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.

Thanks, and I meant to record them, just left the camera at home by mistake.

I'll take it on Thursday.

Just wish I could get 20lb PRs every week on all of my ME days. Cause, then each of my lifts will have gone up more than a 1000lbs in a year.
...chad...

 

[Exodus]

Just wish I could get 20lb PRs every week on all of my ME days. Cause, then each of my lifts will have gone up more than a 1000lbs in a year.
...chad...

you me, and eveyone else on this board does too!!!!

X

 

[cheesecake]

you me, and eveyone else on this board does too!!!!

To be honest, I'd be happy with 5lb PRs every week. That's still 250lbs a year.

But I'm truly enjoying these beginner gains.
...chad...

 

[cheesecake]

Several PRs and videos

07/24 Week5 Day3 ME Upper

Please Right Click and 'Save Target As'!!!
Please Right Click and 'Save Target As'!!!
3 Board Press: 1RMx210 - 15lb PR
3 Board Press 195-210
Clean and Press:3RMx145 - 10lb PR
Clean and Press 135-145
JM Press: 100x2x3 - 5lb PR
JM Press 100
Incline Dumbbell Press:40'sx2x10 - 5lb PR
Seated Dumbbell Cleans: 30'sx4x8
Straight Leg Raises: 3x15

Well, I'm stoked that I got the 205. If you watch the video, you'll see that I missed it the first time and then got it the second. I think I just got so mad that I missed it the first time that I focused all of that energy into getting it the second time. Then, I went on and did the 210.

I'm seriously dead. Gonna get some great sleep tonight.
...chad...