12-03-2009, 08:25 PM
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#1 (permalink)
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| a bit mental
Join Date: Mar 2006
Posts: 278
| The cheesy cock workout program
Heres a very interesting and productive workout created by the great Wogihao. Take your blinkers off and have a read Quote:
Cheesy cock is an old way of training, its methods were used before structured training existed. With some adoption's (mainly bench press - this movement was non-existent in the early barbell man/womans workout..)
Why is it called Cheesy cock?
Because I get frustrated with people adding some random twist to a old workout program and take the credit for it like there ****ing moses coming down from the mountain. How can anyone take you seriously if you say 'yea i train using cheesy cock braw..'
Whats new with this program compared to the others?
Nothings new, (with the exception of bench press) its a very similar way to the old school music hall strongman would have trained.
But what about the uber cool other programs (insert the current flavor of the month) that everyone says are the dogs bollocks.
Nothing is new here except the gullibility of people to think that the training systems peddled by these 'trainers' is something special - its like the emperors new clothes many of these guys will promote the newest, coolest sounding workout regardless of merit just to sell there ****ty workout sessions,DVDs, articles. just long enough for people to be fooled but at the point when people are about to expose the program for being **** they have moved on to the 'next best thing' and so the cycle begins again.
Why is your program different?:
I'm not some grifter trying to separate you from your hard earned money, theres no personal training plans, sessions, DVDs, books.
Its merely my thoughts on the best way to achieve results - I don't claim to have the ultimate answer. I don't claim to have all the answers like these shyster PTs/Gurus. All I'm saying is give the program a chance and if you progress after 8 weeks fine stick with it - if not thats also cool. But the thing was I wasn't trying to hide vital parts of the system from you until you bought some ****ty book/DVD/personal training session . Everything is bellow.
Its also quite flexible, theres no 'you must have your fingers in this position OTHERWISE GROWTH WILL STOP THE SKY WILL FALL!'
Just stick to the basic principles and your do just fine.
1.Work hard but don't bust a gut - don't go to failure.
2.Eat - fuel the body with real foods - don't use supplements there just magic beans.
3. Sleep - get enough rest to recover.
4. Keep a log of your progress.
5. Send your hot womenfolk to me (joking)..
6. Don't listen to losers - they will try and tell you singles are **** for strength/size but **** them, who will be laughing when you have added tens of kgs to your lifts, are bigger?
Anyway on to the program....
Day 1:
Bench press:
warm up then you do 5 sets of singles going up to a sub-max single with say 90% of what you could do if someone held a gun to your head.
Then either do a dumbbell movement or a hammer machine or possibly incline barbell if your desperate. do slightly higher reps on this one say 2-5 reps for 2-4 sets.
now you finish with a stretching movement, say flys with holds, cable crossover with hold at the wide point.
after that you then do legs, I like front squats & overhead squats,
2-5 reps. work up to a weight thats hard but you never fail.
Day 3:
Overhead day:
First do muscle snatch - its a fast lift and develops your muscles in a different way to a standard press movement.
I would do a series of singles building up to a sub max single. (you seeing a pattern here?)
for example i would increase the weight 5kg each set until i got close to my max.
After that you do another fast lift like kettle bell swing + jerk/press or the clean & jerk.
again go for a series of singles/doubles till you get to a sub max single.
Then move on to a standing overhead movement I like exercise like barbell clean and press or axle clean and press. But dumbbells are also good for a change.
you do the same thing, increase the weight say 5-10kg a set doing singles or doubles until you hit your sub max single.
Legs again - this time change the reps, if you were doing say sub max singles on Monday, today you do triples,4,5 ect...
Day 5:
Dead lifts
(i generally do clean pulls as you get similar benefits to the dead lift plus your getting a explosive shrug for every rep you do.)
Again i would do 1-2 reps until i hit a sub max single.
Next you do some sort of rowing movement, i like plyometric rows.
do 2-5 reps, remember don't fail.
you then do another rowing type of movement (i like high pulls wth snatch grip as this is a good crossover to your overhead but others enjoy bent over rowing, tbar rowing or hammer rows)
same as above 2-5 reps don't fail.
Then you finish on doing pull ups, pick a number say 20-30 then you do as many sets as necessary to get the reps.
if you have the energy do legs again, otherwise work on assistance like neck, grip, abdominals.
Day 4 or 6 (up to you):
this is the main assistance day - you would do triceps because its probably going to have the best crossover to the other movements.
Close grip bench press,
you do 1-3 reps working up to a sub max double, single.
then do French press or skull crushers.
do 2-4 sets keep the reps 1-5
now do 1 exercise if you really need to for bicep.
I like thick bar curls, barbell curl, dumbbell curls.
work up to a double - don't fail.
then do some sort of abdominals exercise, i general do a knee raise/setup combination but its all good.
Thats pretty much what I would do,
some weeks you lower the volume - say you were going up in 5kg increments before, after say 4 weeks you switch to 10kg jumps (if your numbers allow it) anyway you get the idea.. some weeks you wont do as much - others you will do more - its important to lift within your strength - don't go to failure. your recover much more quickly that way.
Anyway give it a go perhaps your like it - theres some good plus points to the program.
1. your always having to focus on the form - even sub max singles you need to be paying attention to the lift theres no zoning out and just pumping away.
2. because none of its to failure, your CNS is not so fried you recover more quickly and theres less chance of catastrophic muscular failure (a injury).
3. low reps reduce the stress on the joints - in fact they have a strengthening effect on the tendons/joints.
4. the increased weight on the bar is a good motivating factor - you should be able to add a little bit of weight most workouts to at least one exercise - get some micro/fractional plates. they are worth the cost. If you can add 1kg/0.5kg a week then in a year your add a significant amount of weight to your lifts. of course consider the movement - sometimes you can add 2.5kg-5kg or even 10kg to a big lift especially in the beginning. but for smaller lifts or lifts that you have experience with then of course the jumps are smaller.
But progress is progress!
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