Shut the F*** Up and Train - *Cheesecake Log*

[olibeast]

Originally Posted by cheesecake0

yeah, like when i start doing board presses im just gunna use that like 4 inch thick long thing for step ups or whatever, as long as it isnt too uncomfortable.

let me know how u run things cos i'm definatly gunna run it too so would be good to do it same time

all right sweet.

i like this template:

Monday: Upper Body Max Effort

Wednesday: dead Max Effort

Friday: Upper Body Repetition Effort

Monday: squat Max Effort

but, i would like to run it over 7 days and make one of them a DE lower day for the speed squats instead of that jumping shiit (i guess the jumping stuff is for athletes). then have a ME lower like the standard template rotating in deads and squat variations. what do you think? so it might end up looking like this:

Monday: Upper Body Max Effort
Tuesday: DE Lower

Wed: off

Thursday: Upper Body Repetition Effort
Friday: ME Lower

nomasayin?

EDIT: chuck in calves on one of the lower days lol.

[cheesecake0]

Originally Posted by olibeast

all right sweet.

i like this template:

Monday: Upper Body Max Effort

Wednesday: dead Max Effort

Friday: Upper Body Repetition Effort

Monday: squat Max Effort

but, i would like to run it over 7 days and make one of them a DE lower day for the speed squats instead of that jumping shiit (i guess the jumping stuff is for athletes). then have a ME lower like the standard template rotating in deads and squat variations. what do you think? so it might end up looking like this:

Monday: Upper Body Max Effort
Tuesday: DE Lower

Wed: off

Thursday: Upper Body Repetition Effort
Friday: ME Lower

nomasayin?

EDIT: chuck in calves on one of the lower days lol.

yeah that look good, i couldn't really decide between a 3 or the 4 day, cos i can't workout on wednesdays so won't be able to mon-wed-fri, but i'm not sure yet

[olibeast]

Originally Posted by cheesecake0

yeah that look good, i couldn't really decide between a 3 or the 4 day, cos i can't workout on wednesdays so won't be able to mon-wed-fri, but i'm not sure yet

kl. when you looking to start then? i'll run it the same time as you if ya like, my own routine im on now is pretty taxing for me. really like the idea of the upper/lower split style and hitting things twice a week.

[cheesecake0]

in a few weeks, am doing a bench programme at the mo, 2 more weeks of speed bench, then going into straight sets, but if it feels any heavier than what the weight would before i started doing DE work, then i'm going to just go straight into that WSFSB 3 mate, but if i'm progressing, will keep going for a new max bench every week.

will let ya know brah

[olibeast]

Originally Posted by cheesecake0

in a few weeks, am doing a bench programme at the mo, 2 more weeks of speed bench, then going into straight sets, but if it feels any heavier than what the weight would before i started doing DE work, then i'm going to just go straight into that WSFSB 3 mate, but if i'm progressing, will keep going for a new max bench every week.

will let ya know brah

alrite kl. i'll get to work making a routine then and i will just jump on it when ever you decide to run it.

[cheesecake0]

sounds great brah, will be interesting. my mate has already started it and gone from 270kg rack pull to 300 in like a week lol

[fitnessnewb]

wsup my scheuermann brother from another mother??? Long time no speaks. Hows it going?? You ever feel your back btw?

[cheesecake0]

Originally Posted by fitnessnewb

wsup my scheuermann brother from another mother??? Long time no speaks. Hows it going?? You ever feel your back btw?

hey, nah its usually fine.

unless i like sit awkwardly or bend over for too long then it starts to ache. what about yours?


Bench/Tri

Great workout!!

Dynamic Effort Bench Press
LT: 60kg x 3 / 3 / 3 / 3 / 3 / 3 / 3 / 3
TT: Work sets: 62.5kg x 3 / 3 / 3 / 3 / 3 / 3 / 3 Only did 7 sets as next week i'm gunna do 67.5kg for only 6 sets to kinda taper it down a bit.


Board Press( Well kinda )
Work sets: 80kg x 5, 82.5kg x 3, 85kg x 4 I used the aerobic step up block thing, which is probably equivilent to a 2 or 3 board press. It was kinda awkward as when i brought the bar down to it, the sides of it pressed into my ribs lol.. felt good though


Flat DB Bench Press
LT: 25kg's x 10 / 9 / 8
TT: Work sets: 25kg's x 12 / 12 PR.


J.M Press
LT: bar x 8, 30kg x 8, 35kg x 8, 40kg x 6
TT: Work sets: 40kg x 8 / 7 PR.


Lying DB Elbows-in Extensions
LT: 10kg's x 10 / 9 / 8
TT: Work sets: 12.5kg's x 10 / 10 PR



Less volume than last week, only had 45 mins

[ice_man89]

nice pressing man i want to try those JM presses soon

[cheesecake0]

thanks brah, yeah i think i did them bit too heavy, cos like when i moved it up towards my face i kinda struggled to push it back up

[olibeast]

good work man.

jesus fukin christ this west shiit is so confusing. too many fukin templates over the net! arhhhhhhhhhh!

i just know when someone goes to read my log they will be like "this aint westside wtf?"

why couldnt DeFranco just put a proper DE lower day in instead of all this jumping SHIIIT!!!

[cheesecake0]

cos he trains athletes like football and basketball players, and i also read that most teens can't even box squat with an average tempo properly, so they wouldn't be able to do dynamic box squats.

this website helps for the Standard westside barbell template if ur interested in that, or you could just do one of defranco's but just swap the jump exercise for speed box squats and its done.

http://www.elitefitness.com/forum/we...te-469668.html

Sunday – Dynamic Effort Bench

Dynamic Bench Press
Triceps
Shoulders
Lats/Upper Back


Monday – Max Effort Squat/DL

Max Effort Exercise
Hamstrings
Low Back
Abs


Wednesday – Max Effort Bench Press

Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back


Friday – Dynamic Squat/DL

Dynamic Squat
Hamstrings
Low Back
Abs

[olibeast]

Originally Posted by cheesecake0

cos he trains athletes like football and basketball players, and i also read that most teens can't even box squat with an average tempo properly, so they wouldn't be able to do dynamic box squats.

this website helps for the Standard westside barbell template if ur interested in that, or you could just do one of defranco's but just swap the jump exercise for speed box squats and its done.

http://www.elitefitness.com/forum/we...te-469668.html

yeah i know its for athletes and tings, but he could of atleast put somin down about speed box squats. he took the time to write a 'meat head' bit for meat heads lol.

thanks for that link though and yeah, im just gona put speed box squats in. i like the idea of polymetrics and that as i still wanna be able to sprint but thats just a little personal thing of mine. as far as i gather DE lower days is pretty much the same exercises as ME lower but little to no weight focusing on speed? amiryte?

[cheesecake0]

http://startingstrength.wikia.com/wi...rbell_Template

Monday - Max Effort Squat/Deads

Variation of Squat/Deads (pick one) - add chains/bands + vary stance/boxes
a. Low Box Squat
b. High Box Squat
c. Deadlifts off Box
d. Good Mornings (variations as well)
e. Safety Squat Bar
f. Trap Bar Deads
g. Cambered Bar Squats

change max effort exercise every week. eventually you will have to come back to ones you have done before.

**work upto triples. when the weight feels heavy...drop to singles. max out...to your TRAINING DAY MAX...not your ALL TIME MAX. ssistance Work (options, choose 1-2)

1. Glute ham raises
2. Reverse hypers
3. hyperextentions
4. RDL/SLDL
5. High rep partial deads

Thurs - DE Squat

Speed Box Squat - vary box/chains/bands - 10x2

assistance work/ab work same as ME day...go for more volume though

nomsayin?

[olibeast]

this is gona end up slightly wierd looking routine in the end. putting a speed day to defranco's routine for lower and not upper o well!. his version imo is quite a bit different from the original template, its better though i think.

i've read some much contradictory shiit on this programs its unreal. im just make one out of defranco's format, but instead of the jumping im gona do speed squats with his rep scheme.

http://www.defrancostraining.com/art...rds-part3.html

[cheesecake0]

yeah, sounds like a good plan bro.

and yeah DE for lower is more important that DE for upper because you need to be quick on your feet, dont need to be quick with your arms or anything, and he has RE to develop slabs of muscle brah. If i feel that DE bench work doesn't work after this routine, then i am just gunna stick to RE and ME for upper. But i think DE lower will definatly help all lower body movements, and for sports (which i don't do at the moment, but prob will do rugby or somethin at university)

[olibeast]

Originally Posted by cheesecake0

yeah, sounds like a good plan bro.

and yeah DE for lower is more important that DE for upper because you need to be quick on your feet, dont need to be quick with your arms or anything, and he has RE to develop slabs of muscle brah. If i feel that DE bench work doesn't work after this routine, then i am just gunna stick to RE and ME for upper. But i think DE lower will definatly help all lower body movements, and for sports (which i don't do at the moment, but prob will do rugby or somethin at university)

ok, just wanted to run that past you before i made myself look like an idiot lol.

im starting to understand it better now, i see why he has done the RE and DE like that.

i wouldnt mind taking up ruggers again at uni actually so this will be good. gona have a break from looking at this stuff and have somin to eat, then sit down and make a routine up as i got no gym tonight.

[cheesecake0]

sweet brah, yeah i want to start i only played it a few times and that was in primary school.

DE is not done for upper because "Skinny Bastards" need to gain muscle mass, and its not advised to do DE bench if your not mega strong anyway bro

[olibeast]

Originally Posted by cheesecake0

sweet brah, yeah i want to start i only played it a few times and that was in primary school.

DE is not done for upper because "Skinny Bastards" need to gain muscle mass, and its not advised to do DE bench if your not mega strong anyway bro

yep, i read that some where also. i've also read that the speed work on the original template used to cain people's joints.

i've also read that originally it was designed for people training for geared lifting, and focusing on training weak points. so that would suggest to me that the original template was for the strong as fook advanced lifters. so defranco has modified it for everyone i think, GJDFM!

EDIT: i played rugby through out upper school and a huge 6'2 150lbs, lmfao.

[cheesecake0]

haha i would be scared of you brah


Just nomming on some apple pie and ice cream, after a big plate of steak, mash potato, and veggies.


nonmnonmonmonomonm

[olibeast]

sorted my WS routine, took me frikkin ages. looks good though, looking forward to it.

i have left out trap exercises and kept it more bb'ing orientated. yeah, i fuked with the program lol. reason being is i have sloping shoulders and as soon as i start working my traps i think they will over take my lateral delts in terms on proportions, make me look even more narrow! also left out a lot of twisting movements on the abs, dont want huge obliques and a massive waist.

[cheesecake0]

Originally Posted by olibeast

sorted my WS routine, took me frikkin ages. looks good though, looking forward to it.

i have left out trap exercises and kept it more bb'ing orientated. yeah, i fuked with the program lol. reason being is i have sloping shoulders and as soon as i start working my traps i think they will over take my lateral delts in terms on proportions, make me look even more narrow! also left out a lot of twisting movements on the abs, dont want huge obliques and a massive waist.

sounds like minor adjustments to me bro..


its all fine

[cheesecake0]

shoulder/abs tomorrow

[cheesecake0]

pic i took tonight shirted, soon to the end of my bulk, will post shirtless pics at the end of bulk to see what my BF% is. I probably gained too much fat on this bulk, but oh well.








notice any difference in forearms? i tried hard to get them to grow

[ice_man89]

i've got that shirt what size you got?

forearms look bigger, but its hard to tell due to the second pic being small and shadows

[cheesecake0]

Shoulders/Bit of Tri's/Abs


45 Degree Inclined Bench
bar 2x5
30kg x 6
40kg x 5
LT: 60kg x 5 / 5 / 5
TT: Work Sets: 62.5kg x 5 / 5 / 5 PR

DB Shoulder Press
LT: 22.5kg's x 6 / 6 / 6
TT: Work sets: 22.5kg's x 8 / 7 / 6 Increase from last week, but not PR

Front Plate Raise
LT: 20kg plate x 12 / 12
TT: Work sets: 20kg plate x 15 PR

Seated Side Raises
LT: 10kg's x 15 / 15
TT: Work sets: 10kg's x 17 / 15 PR

Bent-over Rear Delt Raise
LT: 7.5kg x 12 / 10
TT: Work sets: 7.5kg x 15 PR

Reverse Pec Fly
Work sets: 30kg x 12 / 10

High rep Pushdowns
Work sets: 50kg x 20 / 20

Kneeling Ab Crunch
Work sets: 85kg x 15 / 15 / 10 PR


Good workout brahs

[ice_man89]

nice increase on everything man, do you always do incline press with shoulders?

[cheesecake0]

Originally Posted by ice_man89

nice increase on everything man, do you always do incline press with shoulders?

thanks, and i got Large btw, getting quite tight but might be because of shrinkage.


and no, just started doing them Last week to involve chest twice in a week.

going to be swapping to a westside split soon anyway if my bench is weaker/same as before.

[ice_man89]

oh sweet.

i got it in large as well but i can't fill out the arms lol

[fitnessnewb]

Great workout man. And forearms look good man. What do they measure my scheuermannbrother