DE Lower + several videos

[cheesecake]

07/26 Week5 Day4 DE Lower

Please Right Click and 'Save Target As'!!!
Please Right Click and 'Save Target As'!!!
Box Squats: 115x10x2
Set 6
Set 10

Speed Deads: 135x4x1 (two sets conventional, two sets sumo)
All four sets

Hypers:BW+25x5x8
Chest supported rows: 45+whatever machine weighsx4x8
Glute ham raises: BWx3x6
Pull down abs: 130x5x10
Hammer Curls: 20'sx3x15

Finally, did some grip work. I started out with 80lb dumbbells and held them for as long as I could. Then, I immediately picked up the 60's and held them as long as I could. Dropped those, picked up the 40's. Dropped those and picked up the 20's. I was able to hold the 20's for about three minutes. My forearms felt huge afterwards. You'll see them in the video.
Highlights from DB holds.

Felt good today. Ate good too. SWAIN!
...chad...

 

[PolishHammer1977]

A hands down effort for sure. This is the kind of shit I like to see man. The deads look like they are new but coming along in a major way. More repititions will lead to your ultiamte success.

Your box squats look like they need a little tweak. Lets staple that foot/shin/knee in one spot and bang out those 2 reps. I think once you are locked in the reps will come easier and your explosion will be increased.

The holds are self explanatory. Nice sidestep to avoid destruction

 

[cheesecake]

A hands down effort for sure.

Thanks brutha. Means a lot coming from you. Us tall guys have to stick together.

And my happy feet have a mind of their own on the squats.
...chad...

 

[t3c]

awesome man...

just a few suggestions for you

picture the floor being a peice of paper and you are using your feet to rip it apart while you box squat. push your knees OUT and your feet OUT. Try to bend at the hips first, they start the movement

are you training for anything specifically?

keep it up man!

 

[cheesecake]

are you training for anything specifically?

Right now, I'm just trying to build strength and drop some body fat %. I really haven't decided if I would like to compete in either powerlifting or strongman. Maybe even both.

Thanks for the tips. I only wish that the power rack was wider than it is. As it is, my feet are at the edges.
...chad...

 

[cheesecake]

Here are some comparison pics.

Ater training WSB for one week:
Front

Back

After training WSB for five weeks:
Front

Back

...chad...

 

[pwr_machine]

Good workout. Gotta love sumo deadlift!

 

[cheesecake]

Good workout. Gotta love sumo deadlift!

Thanks. I'm still getting used to them. But at my height, I prefer them.
...chad...

 

[pwr_machine]

Thanks. I'm still getting used to them. But at my height, I prefer them.
...chad...

With a little practice, you'll be pulling some major weight in no time.

 

[phatman42]

Sumos have never agreed with me

Main reason i find is that when i get to the top, the action of my hand rubbing against my thigh, forces my hand open.

But i love regulars so that's ok

 

[b fold the truth]

Looking good man. Great progress.

Box Squats:
You are 6'6" tall and your stance is closer than mine. You aren't using your shoes to get you up... Sit back...not down. Your knees come farther fwd than mine do...

I love the progress pics man...gaining muscle and losing fat...wow.

B True

 

[cheesecake]

Box Squats:
You are 6'6" tall and your stance is closer than mine. You aren't using your shoes to get you up... Sit back...not down. Your knees come farther fwd than mine do...

Thanks for all of the compliments and help. I really appreciate it.

My feet are at the edges of the power rack. I really can't go any wider and there isn't a squat rack at the gym. I've really been racking my brain about how to be able to squat wider than I do.

On the way home from Exodus and Trinity's house tonight, I had the idea to actually put my feet on the outside of the power rack. I'm not sure if it is feasible, but it's definitely worth a shot.
...chad...

 

[jeremys]

good workout

you can tell you're making progress in the way of body composition. you have a nice base

 

[cheesecake]

you can tell you're making progress in the way of body composition. you have a nice base

Thanks for the comments. I guess I have fairly good genetics. Now, I've just got a lot of work to do to get the most out of them.
...chad...

 

[b fold the truth]

Can you squat outside of the rack?

B True

 

[cheesecake]

Can you squat outside of the rack?

No. That's why I was thinking of putting my feet on the outside of it. Does that make sense?
...chad...

 

[Zander1983]

jeremys' right, you've made some obvious visual progress. More muscle, less fat

Keep hitting it hard.

 

[Exodus]

you should be fine bro. move the saftey pins up a couple of clicks, and then you should have no problem putting your feet out past the rack. question though, are they on different levels? that may mean you may have to use a lower box possilbly

X

 

[cheesecake]

question though, are they on different levels?

No, they are on the same level. Same rubberized mat on the inside and outside of the rack.

This almost makes me wish that tonight was a Lower body night. I may just have to go over to the rack and see if it will work anyway.
...chad...

 

[puttinbuttin]

You can see a major difference in the before and after pics....you're whole upper body looks different........way 2 go, baby!

 

[cheesecake]

You can see a major difference in the before and after pics....

I don't really see a major difference. But thanks anyway, even if you are prejudiced.
...chad...

 

[cheesecake]

jeremys' right, you've made some obvious visual progress. More muscle, less fat

Thanks man. And I have no intentions of stopping.
...chad...

 

[molnii]

so what's are your stats now??
how much do u weigh??.....and what are your goals??

 

[cheesecake]

so what's are your stats now??
how much do u weigh??.....and what are your goals??

I got on the scales right after that workout. I'm still 260. I actually don't care what I weigh, I was just curious. As long as I'm dropping body fat %.

Goals at the end of this 9 week cycle:
Body fat % < 20%
Bench - 200
Squat - 250
Deadlift - 250

The deadlift shouldn't be a problem. I've still got a ways to go on the other two. I should probably raise my deadlift goal.
...chad...

 

[cheesecake]

I just realized that second link of box squats is a broken link. Here's correct link
...chad...

 

[PolishHammer1977]

You have serious potential.

 

[cheesecake]

You have serious potential.

One of the best compliments I've ever heard. Thanks a ton man.
...chad...