ME Upper + videos + PRs

[cheesecake]

07/31 Week6 Day3 ME Upper

Please Right Click and 'Save Target As' on all videos!!!
Please Right Click and 'Save Target As' on all videos!!!

3 Board Press: 1RMx220 - 10lb PR
215 - 5lb PR from last week (my butt might have come off the bench)
220 - 10lb PR from last week (butt stayed down a little better this time)
I tried 225, but could only get it about two inches off of my chest. And although you can't see it in the videos, I really focused on pulling my shoulders back and pushing the weight towards my feet. I think it helped a lot.

Clean and Press: 3RMx150 - 5lb PR

150 - 5lb PR from last week
I tried 155 and only got it once. My wrists were killing me by this point. I really tried to focus on form with these as well. All of Exodus, B Fold, and everyone else's tips really helped.

JM Press: 105x2x3 - 5lb PR
Incline DB Press: 40'sx2x10
Seated DB Cleans: 30'sx4x8
Ab Wheel: 3x15

The PRs were great. I feel like I worked really hard to get them. Actually, on the 3 Board Press, I missed 205 the first time I tried it. I think it was because I hadn't rested enough, because after that I went on to get it, 210, 215, and 220. I really wanted that 225 too. Too bad I change exercises next week.

I'm dead today. Even after getting 8+ hours of sleep, I'm still struggling to stay awake.

Please Right Click and 'Save Target As' on all videos!!!
Please Right Click and 'Save Target As' on all videos!!!
...chad...

 

[t3c]

hey man thats an awesome job...it feels good to see progress week by week doesn't it?

Just a suggestion...I couldn't help but notice puttinbutton saying that you layed down for a while after a set last week. And you saying that you were dead the next day after this workout. Maybe you need to raise your work capacity? you shouldn't be feeling tired like that.

Actually this used to happen to me until i started doing the events for cardio, or in your case just some type of cardio. I thought lifting was all I needed but it wasn't.

just a thought...keep up the good work my man

 

[puttinbuttin]

Great job. You really pushed yourself last night. Actually you usually do on ME days.....whew, those days are tough, I'm exhausted too...

 

[cheesecake]

Just a suggestion...I couldn't help but notice puttinbutton saying that you layed down for a while after a set last week. And you saying that you were dead the next day after this workout. Maybe you need to raise your work capacity? you shouldn't be feeling tired like that.

I do sprints on the days that I don't train. Last week, I also added in some truck pushes.

My GPP definitely has room for improvement, but I'm working on it.

Thanks for the compliments too.
...chad...

 

[pwr_machine]

Looks good.

 

[cheesecake]

My GPP definitely has room for improvement, but I'm working on it.

I just thought of this, but probably one of the main reasons that my GPP isn't where it should be is all of this excess fat that I'm carrying around.

But I'm working on that too with the sprints and trying to eat clean.

Oh, and thanks pwr_machine.
...chad...

 

[Exodus]

good work bud. almost got 2 wheels on the 3 board. you probably would have gotten it if you hadnt tried 5 lb jumps for every max.

this is what i mean. if you get a new max........ great. you try to get more than that. but if you only add 5 lbs and then get it. then add 5 more lbs and get that and then another 5 lbs. you kinda wore yourself out. like i think you should go for a pr. if you get it, judge how well you got it. maybe you may not make the 10 or 15 lb jump but your body will strain under the workload. which is more important. so next week your 1st 1 rep max attempt would be that 10 or 15 lb jump you tried last week. and you'll probably get it. then you can add 5 lb or maybe 10lbs.

but good work though.

X

 

[cheesecake]

I guess I'm still confused on the 'work up to a 1RM' then. Because I thought you said that you need to make slow jumps up.

What I've been doing is slowly working my way up to the previous week's PR. Then, adding 5lbs each set after that.

From what you said, this sounds like I've been doing it all wrong.
...chad...

 

[revexrevex]

Looks good man. You will have a big bench soon. But I think I read that westside advocates sinking the bar into the boards, and not just touch and go. But I'm sure thats a small detail. And Keep it up, you'll quickly get used to heavy weight and won't feel as tired

 

[Exodus]

work up slowly. i mean do 20 to 40 lb jumps in weight untill you get to your max. then you try and go for big numbers. unless its a max like your low box squat was, then i would only add 5 lbs. if its unbelivablely hard, then yes i would only add 5 lbs.

but when you did i think 205/210/215/220/ and then missed 225.

i think your max last week was 210. i would not have done the 205 (because it was a pr last week too) the 210 (because it was your pr last week, your stronger, but not so much that this should be in the warmup). but tried either the 215 or the 220 as after maybe doing 195-200 as your last warmup. then if you got it then great, slap those 2 45's on and go for it. if you miss it, then go down in weight and max.

does that make sense.


X

 

[cheesecake]

Looks good man. You will have a big bench soon.

I like the sound of that.

Thanks for the compliments.
...chad...

 

[cheesecake]

does that make sense.

Makes a lot of sense. Thanks for the clarification.

I was using 10-20 lb increases until I got to 205. Then it was 5lb increases from there.

I wish I would have better understood this before yesterday. Because by the time I got to the Clean and Press I was already starting to get taxed. I might would have gotten more on both lifts if I had used the above method.

Oh well. You live and you learn.
...chad...

 

[Exodus]

Oh well. You live and you learn.
...chad...

in the words of the band Crystal Method "Thats the Name of the Game!!!!"

your still a baby at this, im just and todler. oh well, well grow together. but i also thought, along with what t3c said, you may be getting so tired from that. if your doing 10-20lb jumps........ your doing a done of warmups as well.

X

 

[Cuthbert]

hey cheesecake.... read this

http://www.elitefts.com/documents/beginner_mistakes_jimw.htm

 

[Scotsman]

great work cheese. Bench looks solid, for some reason my comp is refusing to download the cleans vid but maybe in a bit it will stop being snotty and I can see that too.

Cheers,
Scotsman

 

[cheesecake]

From memory, this is what I did. It might be off a little, but not much.

The bar, 65, 85, 95, 115, 135, 155, 175, 185, 195, 205 (miss), 205, 210, 215, 220.

When I look at it like that, it seems like a lot of sets.
...chad...

 

[PolishHammer1977]

nice job man. I can't see the clean vid though???

 

[cheesecake]

nice job man. I can't see the clean vid though???

Thanks man. I fixed the broken link.
...chad...

 

[Scotsman]

Cheese cleans look a lot better with you keeping your head up. Now try and make it into one smooth motion. The bar looked a little far away from you legs that's why it swings towards you a little before you start the shrug phase. The bar idealy will travel in a straight line from the floor to when it lands on you delts. Great improvement and keep up the good work.

Cheers,
Scotsman

 

[puttinbuttin]

When I look at it like that, it seems like a lot of sets.
...chad...

that is a lot of sets and remember it took us 1.5 hours to do the first TWO exercises.....

 

[cheesecake]

hey cheesecake.... read this

http://www.elitefts.com/documents/beginner_mistakes_jimw.htm

Thanks Cuthbert. I've read that article. Exodus recommended it to me a while back.
...chad...

 

[Exodus]

here is what i did on my last 3 board 1 rep max.

45 x 2 set 5. 95 x 2 set of 5. 135 x 5. 185 x 3. 225 x 3 275 x 1. 315 x 1. First max attempt - 355. miss. 350 miss, (hit uprights) so i ended up doing a 300lb 3 rep max. my max the week before was 335lbs, you see my last warmup was 15 lbs lighter than my previous weeks max. i do about as many sets, or probably more.... but the majority of sets and reps on the warmup were my first 3 sets. 5 sets with under 135 on the bar. all for 5 reps. that warms me up, but doesnt tire me out like doing so many of sets of the heavier weight.

oh and on your clean........... remember, ever inch the bar is away from your body, the more weight it adds. your bar should be up to your shins before you start that movement.

X

 

[Exodus]

that is a lot of sets and remember it took us 1.5 hours to do the first TWO exercises.....

thats waaaaaaaaaaaaaaaaaaayyyyyyyyyyy too long. the whole workout should be done within an hour and 15 minutes at the most.

X

 

[PolishHammer1977]

oh and on your clean........... remember, ever inch the bar is away from your body, the more weight it adds. your bar should be up to your shins before you start that movement.

X

si senor

 

[puttinbuttin]

thats waaaaaaaaaaaaaaaaaaayyyyyyyyyyy too long. the whole workout should be done within an hour and 15 minutes at the most.

X

hmmmmmmmmmmmmmmmm........

 

[cheesecake]

thats waaaaaaaaaaaaaaaaaaayyyyyyyyyyy too long. the whole workout should be done within an hour and 15 minutes at the most.

It wasn't quite that long. We were in the gym for about 1.5 hours total. And I took a long time between max effort sets.
...chad...

 

[Exodus]

thats not too bad then. what baffels me is Spatts. she says that her workouts normally take between 30-45 minutes. that what i aspire too.

X

 

[cheesecake]

Great improvement and keep up the good work.

Thanks for the compliments and especially for the tips.
...chad...

 

[cheesecake]

45 x 2 set 5. 95 x 2 set of 5. 135 x 5. 185 x 3. 225 x 3 275 x 1. 315 x 1.

Should I be making those kind of jumps? Because when I mentioned that I was planning on doing it like that, you told me not to.

Which is why I decided to go with the 10-20 jumps.
...chad...

 

[Exodus]

no........ you should be making 20-40lb jumps......... but you gotta think about it bud. your final number is lower than mine. like yesterday yours was 2 45lb plates on each side. mine was 3 45lb plates and almost a 25 on each side.

if i did 20 to 40lb jumps each set here is what mine that same workout would have looked like.

45 x 2 x 5 reps. 85 x 2 x 5. 105 x 5. 145 x 3. 165 x 3. 205 x 3. 225 x 3. 265 x 1. 285 x 1. 315 x 1. 355 x 0.

that would be 12 warmup sets...........way too much in my opinion.

X

 

[cheesecake]

no........ you should be making 20-40lb jumps.........

:sigh:

I have so much to learn.
...chad...

 

[Exodus]

:sigh:

I have so much to learn.
...chad...

you and me both. you have to know your stuff to tell someone else how to do it. so you asking me questions makes me have to either know them, or look them up, thus making me better too.

X

 

[Exodus]

your doing fine, most of the learning comes from doing it, not studying it.


X

 

[puttinbuttin]

you and me both. you have to know your stuff to tell someone else how to do it. so you asking me questions makes me have to either know them, or look them up, thus making me better too.

X

arrrrrrrrrrrggggggggggggg............too much stuff to remember....brain overload......shoulders back, butt down, use your heels not your toes........arch your back.....AND now we have to add 20-40 lbs.......... I'm never gonna get this......and I'm an optimist........what happened?

 

[cheesecake]

AND now we have to add 20-40 lbs..........

Actually, your jumps are probably a lot close to what they should be than mine are.
...chad...

 

[Exodus]

cheese........... i forgot to comment on your ohp.

your form looks really good for the first time to ever be doing a push jerk. a couple of things though besides keep the bar close to your shins when you start.

your not pushing your feet out enough to the sides. they should move about 1 foot placing over when you do the jerk. when your feet pick up and the come back down. yours were barely going to the sides but they were going backwards. which brings up point number 2. feet go to side, not backwards.

other than that.......... looking good!!!!!

X

 

[cheesecake]

other than that.......... looking good!!!!!

Thanks for the tips. And for being patient with all of my questions.
...chad...

 

[brian747478`]

good workout, just keep learning, progressing

 

[cheesecake]

good workout, just keep learning, progressing

Thanks man.
...chad...

 

[b fold the truth]

First...congrats on the PR's...

How wide is your grip...and WHY is it that wide?

OHP's are looking better...good leg drive man. You watch CCJ's vids yet?

B True

 

[b fold the truth]

My fingers were on the rings. I was trying to decrease my ROM.

Actually, no, I haven't watched his videos. I'll do that now. I was just going by what Exodus showed me last weekend.
...chad...

Which fingers?

I do board presses with either pointer on smooth or about 1" away from it. I have gone as wide as pinky on the power ring though...

B True

 

[cheesecake]

My fingers were on the rings. I was trying to decrease my ROM.

Actually, no, I haven't watched his videos. I'll do that now. I was just going by what Exodus showed me last weekend.
...chad...

 

[cheesecake]

Which fingers?

Index fingers. Sorry, meant to type that.

Do you use a closer grip because you are stronger that way?
...chad...

 

[b fold the truth]

Index fingers. Sorry, meant to type that.

Do you use a closer grip because you are stronger that way?
...chad...

I am weaker that way. I use a closer grip becasue the extra tricep recruitmen will help me on my overhead presses A LOT more than the wider grip. I, personally, don't see much of any reason to go any wider than pinky on rings...

B True

 

[cheesecake]

I am weaker that way. I use a closer grip becasue the extra tricep recruitmen will help me on my overhead presses A LOT more than the wider grip. I, personally, don't see much of any reason to go any wider than pinky on rings...

So, you're saying that you are weaker with a closer grip, but you use that grip to help strengthen your OHP as well, right?
...chad...

 

[b fold the truth]

So, you're saying that you are weaker with a closer grip, but you use that grip to help strengthen your OHP as well, right?
...chad...

Well...the closer grip is going to do a lot more for your overhead and you bench...IMO...than the wider grip.

B True

 

[Exodus]

So, you're saying that you are weaker with a closer grip, but you use that grip to help strengthen your OHP as well, right?
...chad...

B fold wasn't saying that he is weaker with a closer grip. he was saying that he is weaker with the grip you were using. so he doesnt use the closer grip becuase he's weaker. he's stronger that way. Bfold and myself are both open admitted tricep pushers. on ohp's and bench........so we use closer grips to put our best muscle in its prime location.

and remember we have the same genetic making. so your triceps, which are a strong point on you, may be your method of benching too. you may need a closer grip. i benched where you did all the way from high school up untill about 8 months ago. then my widest grip was pinky on rings. then one day i had a conversation with b fold about us both being tricep pushers. he said he used pinky on rings........ well so did i??? but he's 6'2 and im 5'10. so now besides speed day(or wide presses) i dont use past thumb touching the smooth.

X

 

[b fold the truth]

B fold wasn't saying that he is weaker with a closer grip. he was saying that he is weaker with the grip you were using. so he doesnt use the closer grip becuase he's weaker. he's stronger that way.

X

I am stronger with pinky on rings on board presses than with a closer grip...but it serves no purpose for me to do them that wide. The idea of board presses is to get a carryover another exercise...not to use as much weight as possible on board presses.

B True

 

[Exodus]

oh........ my bad, i miss read it........

X