ME Upper + videos

[cheesecake]

08/07 Week 7 Day 3 ME Upper

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Please right click and 'Save Target As'!!!

Flat DB Presses:45'sx3x20 - PR only because I've never done them before.
Set 3

Illegal Wides: 5RMx165 - PR for the same reason.
All 5 reps

Standing DB Shoulder Presses: 20'sx5x10
Incline BB Tricep Extensions: 55x5x6
Set 5

Face Pulls: 40x5x15

Had a lot of fun tonight. Felt good too. The 3x20 presses were fun and hard at the same time.

Exodus and Trinity stopped by to help us with our form and to encourage us. It's always a lot of fun when they come by. Here's a picture of them afterwards:

...chad...

 

[jeremys]

i forget if you're a strongman or a powerlifter, but to be honest, i really dont like your bench setup. you're strong and can use more advantageous form.

of course if you're a strongman, and you're using this form for a certain reason, then that's different

 

[IronLion]

On your illegal wides, try to keep your elbows tighter to your body and lower the bar to your upper abs, not your chest.....mainly a shoulder safety issue, as well as the fact that you make it much harder on yourself.

nice work on the 20 rep db's but why did you do them before your illegal wides? that would have killed me....lol

you are making great progress and enjoying it....that is what it is all about

 

[cheesecake]

i forget if you're a strongman or a powerlifter, but to be honest, i really dont like your bench setup. you're strong and can use more advantageous form.

Not either....yet.

Probably will be both eventually.

What suggestions do you have for my bench?
...chad...

 

[cheesecake]

On your illegal wides, try to keep your elbows tighter to your body and lower the bar to your upper abs, not your chest.....mainly a shoulder safety issue, as well as the fact that you make it much harder on yourself.

Thanks for the great tips. And the compliments. They really mean a lot coming from you.

It was pretty rough doing the Illegal Wides after the 20 rep presses. My chest, shoulders, and triceps were already pretty tired. That's the program that Exodus designed. I was just doing what he suggested.
...chad...

 

[jeremys]

Not either....yet.

Probably will be both eventually.

What suggestions do you have for my bench?
...chad...

your feet should be back towards your head more.

your pelvis should be rotated downward. balls to the bench, if you will

i see no arch. arch, and move your ass towards your head

be sure to squeeze your shoulderblades together, and to try to have your traps touching the bench, instead of your shoulderblades.

as IronLion suggested, bring the bar to your upper abs/lower sternum, and try to keep your elbows in to your sides at the bottom of the movement

 

[kingc_79]

your making good progress man...constantly getting stronger and thats what matters. keep up the hard work.

 

[cheesecake]

your feet should be back towards your head more.

your pelvis should be rotated downward. balls to the bench, if you will

I was benching like that. Exodus suggested that I bring my feet more out in front. Which, has helped me with my leg drive.

i see no arch. arch, and move your ass towards your head

There's an arch. Not much of one, but it's there.

be sure to squeeze your shoulderblades together, and to try to have your traps touching the bench, instead of your shoulderblades.

I'm working on that one. It's better than it used to be though. Exodus' help is getting me there.

as IronLion suggested, bring the bar to your upper abs/lower sternum, and try to keep your elbows in to your sides at the bottom of the movement

Definitely need to work on those two things.

Thanks for all of your tips. I need all of the help that I can get.
...chad...

 

[cheesecake]

keep up the hard work.

Thanks bro. I'm trying.
...chad...

 

[revexrevex]

Bro, benching 165 for 5 with a difficult grip, after only a few weeks of exercising, is fucking INCREDIBLE. It took me a year to get to repping 165 - 175. A whole year, and you are doing it only a few weeks. Who knows, you may have the genetics to become one of the strongest.

 

[cheesecake]

Thanks man. I appreciate the compliments.
...chad...

 

[casualbb]

try not to bounce the bar off your chest. Pause ever so slightly at the bottom, otherwise you'll be tempted to cheat.

 

[Exodus]

Bro, benching 165 for 5 with a difficult grip, after only a few weeks of exercising, is fucking INCREDIBLE. It took me a year to get to repping 165 - 175. A whole year, and you are doing it only a few weeks. Who knows, you may have the genetics to become one of the strongest.

he may be one of the strongest. i have been telling him for years that he has more potential than anyone in my family at this.

im proud of you bro.

X

 

[puttinbuttin]

Cheesecake, I'm so proud of you.....you did a wonderful job last night.

 

[cheesecake]

Awww, thanks guys. I appreciate all of the compliments.
...chad...

 

[Lord_Suston]

great job,
afew suggestions

1)Slighly touch the bar and then go up, no bouncing
2)exts try them seated so you get a good range of motion and gravity will make the bottom portion the hadrdest froma seated angle.

all in all a solid workout

 

[cheesecake]

Thanks for the great tips. And the compliments.
...chad...

 

[cheesecake]

Thought I would add a pic here that I took last night. It's a little deceiving though because I cropped out my love handles.

...chad...

 

[PolishHammer1977]

This is the beginning of a monster. The only thing there is really is time. Keep on it and you'll reap the rewards. Carry on!

 

[Exodus]

Thought I would add a pic here that I took last night. It's a little deceiving though because I cropped out my love handles.
...chad...

that one looks a lot better then the other one you showed me. your looking dang good bro..............

X

 

[cheesecake]

Thanks guys. I'm going to take some more pics tomorrow. I'll post them up with some earlier shots for comparison.
...chad...

 

[trinity73]

Very good cheese....you're going to be a great force to reckon with if you continue on like this. Exodus will definately have competition before to long !!!Your back pic looks great.



trinity

 

[cheesecake]

I got the dancing fortune cookie avatar. How cool is that?

Thanks a lot 'sis.
...chad...