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New Goal: Become an Asian Midget


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Posted by: CowPimp

I felt like it was time for a new journal. I'm going to seriously have to alter my diet to turn myself into an Asian midget.

In all seriousness, I'm going back to Westside; my shoulder has recovered enough that I feel comfortable putting some weight on it. As long as I do a thorough warm-up and stay tight with my form, bench pressing doesn't bother it too much.

As always I'm looking to get stronger. I'm also putting on a little size right now. I will probably cut back a few pounds and maintain come spring/summer. I am reluctant to set number goals. Everyone tells you that you must, but it has never done me any good. As long as I make some kind of progress I'm happy.

One other goal I have is to enter a PL competition before the year is over. I don't care about winning: I won't be cutting weight, I won't be using shirts/suits, but I will be looking to set some contest PRs.


Posted by: BritChick

Good luck.
Will we get transformation pics along the way to you reaching your goal of becoming an Asian midget?!


Posted by: FishOrCutBait

Good luck on that whole asian midget thing... But, you need to lose at least 2 feet. I mean, asian people are (commonly) short as it is. But, an asian midget? Thats gonna be a hard one.


Posted by: CowPimp

Warm-up Dynamic Flexibility

PL Squats
97 x 5
137 x 3
187 x 3
227 x 1
257 x 1
277 x 1
297 x 1
317 x Miss
317 x 1 PR

DB SLDLs
110s x 8, 5, 5, 4 - Grip Failure

Seated Good Mornings
137 x 10, 10, 10, 10

Kneeling Cable Crunches
200 x 15, 15, 15, 15

Lying Lateral Leg Raises
BW x 8, 8 - Per Side

Cooldown Static Stretching


Hell fucking yeah. Finally squatted 3 plates. This was my first time squatting PL style in a while, so hopefully I get a little burst in strength at first as my gains in other lifts, such as the standard back squat, transfers to this variant of the lift. After my first failed attempt, which I knew I should've had, I sort of meditated for a few minutes. I closed my eyes for a few minutes and visualized what I would do, telling myself cues like "spread the floor, keep tight, explode out of the hole, hump with your hips," etc. I made that weight mine on the second attempt. It went up steadily. It wasn't explosive, but it was a very respectable speed for a 1RM. My previous best was 305. It's not that much of a boost, but I'm happy with it considering that shoulder injury slowed me down quite a bit.

Grip gave out on the DB SLDLs. I've decided to start doing direct grip training on my upper body days at the end of each session. Nonetheless, some halfway decent numbers.

I've never done seated good mornings before. I liked them a lot. I definitely can do some more weight, but I was kind of just feeling out the movement. I tried to go as deep as possible and get a nice stretch in my hips and lower back.

Kneeling cable crunches were solid; I haven't done these in a while and I did the stack for high reps. Lateral leg raises were good too. My abs were burning by the end of this one. I'm going to start making myself include more core work on the rotational and frontal planes.

Man it feels good to be doing Westside again. Hitting 1RMs is fun!


Posted by: BritChick

Quote:
Originally Posted by FishOrCutBait
But, an asian midget? Thats gonna be a hard one.
Hmmm... now you've got me wondering, is there such a thing?!


Posted by: CowPimp

BritChick
Thank you ma'am. I kind of wonder if there are Asian midgets too... Even if not, I'll be the first!

FishOrCutBait
Thanks. It's okay. My new super squat routine has been proven to take inches off!


Posted by: Devlin

Good Luck. I have no doubt that you will rech your goal of competing this year.


Posted by: DeadBolt

Glad ya finally got to be well enough to get back to westside bro! I'm here for the ride!

And congrats on the PR!


Posted by: boilermaker

A little spinal compression on the squats and standing calves, along with more brown rice in the diet and you should be saying "shushami" when you take your photos in the mirror! Just remember to leave the flash on when you shoot so that you have to squint. How raciast is that statement? I'll be eating sushi tonight with Pylon in an effort to support your new quest.


Posted by: Seanp156

Cool CP, I'll definately be following this journal pretty closely now that you're doing Westside... Hopefully I can get some new ideas... I'd like to enter a PL competition sometime, but I'm not near strong enough yet... Especially at my weight.

And congrats on the 317 squat


Posted by: CowPimp

Devlin
I know I will. I want to make sure my shoulder responds reasonably well to some really heavy training first and play it safe. I'm going to start looking into it and pick a meet though. Thanks for the support.

DeadBolt
Thanks man. Westside sparked some of the biggest gains that I have ever seen. I hope to recreate the success I had the first time around.

boilermaker
Haha, I'll follow your advice. Whatever it takes to become the world's first Asian midget. By the way, sushi kicks ass. I could eat it all day long.

Seanp156
There is no strength pre-requisite for entering a PL competition. I don't consider myself to be all that strong, but I want to taste the experience of a PL competition. It would just be fun. Don't be concerned with winning; if you get some experience under your belt now then you will be used to performing under pressure when you start pushing record breaking numbers. You can do it man!


Posted by: Pylon

New journal....yay....new journal...


Posted by: gwcaton

Nice title

And a PR on the first wo , can't beat that You must be seriuos !


Posted by: yellowmoomba

Nice job on the PR!


Posted by: CowPimp

Pylon
Indeed. A "fresh start" is always good.

gwcaton
Thanks. I was definitely pleased with that PR. I was weird too because the 2nd attempt went up pretty quick as far as 1RMs go.

yellowmoomba
Thank you sir!


Warm-up Dynamic Flexibility

Complex
Box Jumps @ Level 2 x 30secs
Pushup with Trunk Twist x 30secs
Lateral Box Jumps @ Level 2 x 30secs
Hindu Pushups x 30secs

Rest 50secs

Complex
Box Jumps @ Level 2 x 30secs
Renegade Rows @ 20s x 30secs
Lateral Box Jumps @ Level 2 x 30secs
Renegade Rows @ 20s x 30secs

Rest 50secs

Complex
Body Squats x 25
Dips x 10
Reverse Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Jumping Jacks x 30secs

Rest 50secs

Complex
Hindu Squats x 25
Pushups x 20
Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Rock Climbers x 30secs

Rest 50secs

Timed Exercise
Woodchoppers x 90secs

Cooldown Static Stretching


I decided to cut the rest intervals down by 10 seconds. Don't really know why I did it, but it didn't really seem to phase me. I guess I'll continue to cut them down.


Posted by: grant

Quote:
Originally Posted by CowPimp
Hell fucking yeah.
Nice...good luck!!


Posted by: CowPimp

grant
Thanks for stopping in, I appreciate it.

Bench Press
45 x 5
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

Steep DB Incline Press - Neutral Grip - 60sec RI
55s x 10, 10, 10
50s x 10

HS High Row - 60sec RI
270 x 5
230 x 8
180 x 10, 10

DB Tate Press - 45sec RI
40s x 10, 10, 10, 10

Unilateral Gorilla Hang - 45sec RI
10sec, 10sec, 10sec (Per Side)

DB Shrugs - 30sec RI
90s x 15, 15, 15

YTWLs - 60sec RI
8s x 6, 6, 6

Cooldown Static Stretching


I forgot to do my warmup today, but anyway... the benching went pretty good. My shoulder didn't mind the heavy weight too much. I was actually surprised I hit 255; it was a solid lift without any real crucial sticking point. I was thinking of waiting 5 minutes and trying 265, but decided to give my shoulder a rest. I slipped out of form just a tiny bit on 255 so I played it safe. Either way, I'm confident I'll be hitting a PR within a few months.

I pretty much followed the template for accessory work. I just added some grip work via the gorilla hangs and short rest DB shrugs right afterwards. Kept the volume toward the high side and intensity fairly low, except I went kind of heavy for a set with the rowing.

Good workout all in all. If anything, I think my weak point is my delts. The bar got off my chest real fast, and the lockout was solid, but it did slow down a bit from the initial burst off my chest. Also, because I slipped out of the form groove I may need to toss in some extra upper back work.


Posted by: CowPimp

Oh yeah, I posted some pictures of my legs too. They're kind of shitty pictures. The one of my quads looks weird because my upper body is tilted toward the camera making my head look giant. Anyway, they are there for your viewing pleasure, or torture, whichever.


Posted by: Seanp156

Nice workout pimp, impressive benching. Are you gonna go for 265 next week, or switch it up with something else? I'm wondering if I should try for 215 next week, or not... After I hit 205 I did pause press benching, and then suspended this week...


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Nice workout pimp, impressive benching. Are you gonna go for 265 next week, or switch it up with something else? I'm wondering if I should try for 215 next week, or not... After I hit 205 I did pause press benching, and then suspended this week...
Thanks. I'm going to switch it up next week. I'm thinking of incline press as my next ME lift seeing as how I think my shoulders are the weakest link right now. My accessory work will follow suite. I'm going to avoid doing the same ME lift 2 weeks consecutively; I don't see the point in it. Testing the lifts every so often is all I do just to make sure I'm attacking the proper weak points.


Posted by: Seanp156

I see.... so if shoulders are my weakpoint, I should probably go with incline next week also? How long is every so often? 3 weeks?


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
I see.... so if shoulders are my weakpoint, I should probably go with incline next week also? How long is every so often? 3 weeks?
I was doing it a little too frequently last time I did Westside I think. This time I'm going to test it every 4-6 weeks maybe? I'll probably just feel it out.


Posted by: gwcaton

Nice wo CP!

and a couple of new exercises I had to look out !

Damn you eat a lot , glad I don't pay your grocery bill I have a hard time getting some of my 3000 cals down , can't imagine trying to do 5k or more


Posted by: CowPimp

Quote:
Originally Posted by gwcaton
Nice wo CP!

and a couple of new exercises I had to look out !

Damn you eat a lot , glad I don't pay your grocery bill I have a hard time getting some of my 3000 cals down , can't imagine trying to do 5k or more
Thanks, but a big chunk of the 5K was because I ate dinner at my mom's place. Saying she likes to feed me is an understatement.


Warmup Walking

Treadmill
3.5mph @ 15incline x 25mins

Cooldown Static Stretching


I like the uphill walking. Really easy on the body, but still gets my heartrate up there. This was definitely plenty challenging though; I had my heartrate up to 84-85% of my max, which was 168-170bpm once it levelled off.


Posted by: CowPimp

Warmup Dynamic Flexibility

Speed Pulls - 45sec RI
135 x 2
185 x 2
225 x 2
245 x 2, 2, 2, 2, 2, 2, 2, 2

Leg Press - 75sec RI
630 x 3
540 x 5
450 x 10, 10

Seated Hamstring Curls - 45sec RI
240 x 12
GHRs - 45sec RI
BW x 6, 6, 6

Pull Throughs - 60sec RI
200 x 10, 10, 10

Russian Twists - 30sec RI
6lb Med x 20, 20, 20

Dragon Flags - 30sec RI
BW x 7, 6

Unilateral Squats - Free Body - 60sec RI
BW x 5, 5, 5

Cooldown Static Stretching


Solid workout. I forgot how different speed work is. I'm glad I warmed up. It took me a couple of sets to get into the swing of moving as quickly as possible, but I was definitely pulling quick. I paused in between repetitions.

I'm utilizing machines and isolation stuff in an effort to save my CNS, although I think I plan on deloading every 5-6 weeks as opposed to the 10-12 I usually wait. So, I threw in some leg presses and GHRs. Been a while since I've done leg presses, but I did alright with them nonetheless.

Unfortunately, I'm already repping the whole stack for pull throughs. Looks like I'll be throwing on some rubber add-on weights. I really like that movement though.

Ab stuff was rough. I like Russian twists; I don't use those enough. Also, these were full fledged dragon flags. I lowered my body to about a 45 degree angle to the ground, and damn do you have to work to get it back up.

I did some one legged squats out in the open. So damned hard to balance, but good for balance and knee stability/prehab work.


Posted by: P-funk

looks good. will this routine take you up to a meet? do you have any plans of competing?

have you ever though of throwing a shrug at the top of your speed pulls (kind of like a clean pull) just to make it explosive and involve your traps a little more (which are important when you DL)?


Posted by: CowPimp

Quote:
Originally Posted by P-funk
looks good. will this routine take you up to a meet? do you have any plans of competing?
Yes, that is one of my goals. I would like to do it by the end of the year. I just kind of want to make sure my shoulder doesn't go ape shit from really high intensity training. I'm going to give it a few weeks before I jump in and register for a contest, but based on the first week, I'm pretty sure it will be fine. I'm just playing it safe. The contest I have my eye on right now takes place on April 15th.


Quote:
have you ever though of throwing a shrug at the top of your speed pulls (kind of like a clean pull) just to make it explosive and involve your traps a little more (which are important when you DL)?
The thought never really crossed my mind, but I think I'll give it a shot next time I do speed pulls. Thanks for the idea. Actually, it would probably be a very good idea for me because the last time I failed on a deadlift single it was right at the lockout. I was so damned pissed.

I will probably also throw some cleans and/or power cleans for my DE work on occasion. I feel like my form is good enough that I can actually develop some explosive power in my hips at this point. My triple extension looks much better, and I've gotten good at removing my arms from the equation except as a "guide" so to speak. I practice with the bar all the damned time just for the Hell of it.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Speed Bench - Alternating Grips - 45sec RI
45 x 3
95 x 3
135 x 3, 3, 3, 3, 3, 3, 3, 3

Incline Press - 75sec RI
185 x 4, 4, 4, 4, 4, 4

Chinups - 60sec RI
BW x 10, 8, 6, 5, 4, 4, 3

OH DB Extensions - 45sec RI
70 x 12, 10, 6

Face Pulls - 45sec RI
75 x 12, 12, 12

DOH Static Holds - 45sec RI
2sets @ 317
1set @ 277
2sets @ 227

Low Pulley External Rotations - 30sec RI
17.5 x 12, 12, 12

Cool-down Static Stretching


Good workout today. My shoulder doesn't like the speed benches with a closer grip. Oddly enough it doesn't mind my standard bench grip, which is pinkies on the rings. Anyway, I was going fast as shit.

Did some heavy incline pressing. Once again I wanted to batter my shoulders. I also decided to hit up my back pretty good, so I went for 40 repetitions of chinups, which took me 7 sets. Tossed in a few sets of face pulls to tap it up more too. Rounded off the routine with tricep stuff; I forget how shitty 45 second rest intervals are. Last time I did WS I used like 90-120 second intervals always. Finally finished with grip work in the form of static holds and shoulder prehab shtuff. I barely held on to 3 plates DOH. Pissed me off because I used to definitely have less trouble with that. Hopefully it's doing some good. I didn't bother to time the holds. I wanted to focus entirely on gripping the shit out of the bar.

Twas a good workout, and I'm ready to go out now.


Posted by: Seanp156

That's odd, I had the opposite problem... My shoulder didn't respond well to wider grip on the speed benches, but closer was fine.


Posted by: gwcaton

Nice wo CP,
Inclines look good and look at all those chins


Posted by: BritChick

Quote:
Originally Posted by CowPimp
I like the uphill walking. Really easy on the body, but still gets my heartrate up there. This was definitely plenty challenging though; I had my heartrate up to 84-85% of my max, which was 168-170bpm once it levelled off.

Gotta love walking inclines, it's my cardio of preference these days and soooo much easier on the bod!
Looking good in here CP, keep up the hard work.
By the way - nice legs!


Posted by: CowPimp

Seanp156
Yeah, it's kind of strange. When I extend my shoulder back, the stretch bothers me. That's why dips bother me. That's PL style bench press is perfect for me right now.

gwcaton
Thank you. I could've done more chinups on the first couple of sets, but I'm glad I left some in the tank. They started to get hard really fast.

BritChick
Yeah, I'll definitley be doing that more. The stairmill is great too. Thanks, but I have a long way to go with these legs if I want to squat big numbers. Heh.


Posted by: Rocco32

You mentioned getting raped at a contest in my journal. I think YOU might be doing the raping LOL. Nice journal and nice going so far.

What do you want to weigh come April 15? From my experience, the speed bench ended up hurting my shoulders more over time. The first time was alright...the second and third was when I started have trouble. Now my "speed bench" is hypertrophy/power day for upper body. Just want you to be careful.


Posted by: CowPimp

Quote:
Originally Posted by Rocco32
You mentioned getting raped at a contest in my journal. I think YOU might be doing the raping LOL. Nice journal and nice going so far.

What do you want to weigh come April 15? From my experience, the speed bench ended up hurting my shoulders more over time. The first time was alright...the second and third was when I started have trouble. Now my "speed bench" is hypertrophy/power day for upper body. Just want you to be careful.
Hah, that would be cool, but I'm excited win or lose.

I don't really care. I'll probably compete in the 198 class. I weighed in at 191.8 today. I could probably get down to 184, or whatever that lower weight class is, but I could care less about that.

I'll play it by ear with that. Like I said, it's only that stretch at full shoulder extension that bothers me, like when doing dips. Wide grip speed benching didn't bother me one iota.


Bodyweight - 191.8

Warm-up Dynamic Flexibility

Conventional Deadlift
137 x 3
227 x 3
277 x 3
317 x 1
367 x 1
387 x 1
427 x Fail
412 x 1 PR

Seated Hamstring Curls - 75sec RI
255 x 8, 8, 8, 8, 8

Unilateral Body Squat on Bench - 60sec RI
BW x 8, 8, 8

Hyperextensions - 45sec RI
55 x 15, 15, 15

Lateral Lunges - 45sec RI
55 x 12, 12, 12

Full Decline Situps with Twist - 30sec RI
BW x 8, 6, 4 (Per Side)

Bent Knee Captain's Chair - 30sec RI
BW x 15, 15, 15

Cool-down Static Stretching


Definitely a sick workout today; I was and/or am currently sore in all of the following: triceps, chest, posterior delts, lats, abs, quads, and hams. Jesus. Even so, I pulled a 5lb PR on deadlifts. Not much, but 427 was glued to the floor. My grip gave out on my PR though. It was solid and a steady pace all the way up, but right at lockout my grip started to slip. Thankfully I finished the lift just in time.

The rest of the workout proved to be evil and battered the Hell out of me. I've never done lateral lunges before, but the are tough! Certainly not the last time I will be doing those. I kind of included them as a prehab movement for lateral knee stability and such, but they kicked me in the nuts.


Posted by: Archangel

Solid and Impressive lookin w/o's in here BRother Pimp!!! How do you like the DB Presses on a higher Incline? How high is your bench and does it hit your upper chest better, or more Delts? Sorry to ask so many questions!!!


Posted by: gwcaton

412 !!!!!!!!!


Posted by: shiznit2169

Nice job on the deads. I'm surprised you dropped the weight from 427 to 412 .. figured you would drop it by like 5 pounds.

My attempt for 405 a few weeks ago failed. I got it up about 3/4ths of the way and all i had to do was lockout but i couldnt get my back to keep pulling (imagine standing up straight, but bend over slightly .. that's where i was) and i was stuck for 5 seconds so i gave out. Really pissed afterwards. A few guys around me who watched really thought i could have gotten that when they told me nice try. I surely would have gotten 400.

Another question, why are the numbers so weird. Like 412, 57, 317. Is the bar a little heavier than the usual 45 pounds?


Posted by: Seanp156

I'll answer this time... his clips weigh 1lb each =)
They're the kind you have to screw to clamp on, not the spring loaded type... We have some at our gym, but I never really use them.

However, I am pissed that like 1/2 the spring clips we have are worn out and no longer serve as functional to keep the weights from moving.


Posted by: boilermaker

Nice job on the PR, Pimp. You are looking pretty strong these days.


Posted by: CowPimp

Archangel
Thanks. The incline I use for DB pressing is adjustable. The BB incline is probably at about 45 degrees with the floor. When I say steep, I'm probably talking about 60 degrees. In the context of Westside I'm using both to tear up my shoulders.

gwcaton
It's inching up. Hopefully I add another 70 pounds on my deadlift in the next 4 months like I did he first time with WS.

shiznit2169
Thank ya sir. Yeah, I've had that happen. I think it happened with 417 last time I tried. You'll get it next time. Maybe you should try Westside next? Hop on the bandwagon! Hehe.

Seanp156
I actually like these clamps. They feel more secure than those springy turds that gyms never replace often enough. Thanks for fielding that one for me.

boilermaker
Never strong enough. I will go until I deadlift my house. Hehe. Thank ya!


Posted by: squanto

Grats on 412. You'll be an asian midget in NO TIME. Don't ever call me french.


Posted by: Pylon

Looking good, Pimp. Impressive as always!


Posted by: P-funk

rockin' a nice deadlift my freind.


Posted by: yellowmoomba

Nice going on the deads


Posted by: CowPimp

squanto
I would never call you French; you are obviously a Jew. We should start a crime fighting duo: the Asian midget and the skinhead Jew. Yes.

Pylon
Thanks much.

P-funk
Thanks, it's definitely one of my favorite lifts. Hopefully I can get a half plate on there before contest time.

yellowmoomba
Definitely a compliment coming from you; gracias.


Warm-up Dynamic Flexibility

Complex
Box Jumps @ Level 2 x 30secs
Renegade Rows with Push-up x 30secs
Lateral Box Jumps @ Level 2 x 30secs
Push-up with Torso Twist x 30secs

Rest 50secs

Complex
Box Jumps @ Level 2 x 30secs
Renegade Rows x 30secs
Lateral Box Jumps @ Level 2 x 30secs
Hindu Push-ups x 30secs

Rest 50secs

Complex
Hindu Squats x 25
Dips x 10
Hyperextensions x 25
Pull-ups x 5
Spread Eagle Sit-ups x 20
Rock Climbers x 30secs

Rest 50secs

Complex
Prisoner Squats x 25
Push-ups x 20
Reverse Hyperextensions x 25
Body Rows x 10
Leg Raises x 15
Jumping Jacks x 30secs

Rest 50secs

Complex
Turkish Getups @ 20lb DB x 60secs
Uni Snatch @ 20lb DB x 60secs

Cool-down Stretching


I think I pooped out my liver after I finished with the snatches. Is that normal?


Posted by: Squaggleboggin

Yes, it's normal. Nice job on the deadlift PR. If you're expecting to add 70 pounds in four months, however, you'll surely beat me to 500. Hopefully my plan of doing DOH and then switching to reverse grip will work like it did before. We shall see my friend... we shall see...

Good to see your shoulder is doing just fine. Mine seems to have improved from C&Js if that makes any sense. Which I suppose it should since it hits all three heads of the shoulder. Anyways, good luck with your routine, but I'll be damned if I'm not first to 500! Until we meet again, CowPimp...


Posted by: CowPimp

Quote:
Originally Posted by Squaggleboggin
Yes, it's normal. Nice job on the deadlift PR. If you're expecting to add 70 pounds in four months, however, you'll surely beat me to 500. Hopefully my plan of doing DOH and then switching to reverse grip will work like it did before. We shall see my friend... we shall see...

Good to see your shoulder is doing just fine. Mine seems to have improved from C&Js if that makes any sense. Which I suppose it should since it hits all three heads of the shoulder. Anyways, good luck with your routine, but I'll be damned if I'm not first to 500! Until we meet again, CowPimp...
I'm not sure I can duplicate that feat, but it was certainly nice the last time I pulled it off. Hopefully it can be done again. Westside also lead to some serious increases in grip strength for me. I was doing SLDLs with 3 plates and some change for several repetitions without my grip failing. I'll be there again dammit.


Posted by: gwcaton

Quote:
Originally Posted by CowPimp
I think I pooped out my liver after I finished with the snatches. Is that normal?
hope you are kiddin !

You must put a lot of thought into these wo's


Posted by: Pylon

Yeah, you don't need no stinkin' liver anyway.


Posted by: CowPimp

gwcaton
Nope, they have my liver on ice in the employee fridge.

Really though, I come up with the workout right when I get there. While I'm walking to the gym and warming up I come up with the plan.

Pylon
My thoughts exactly.


Posted by: soxmuscle

what are prisoner and hindu squats? i'm looking to do a little circuit type thing on wednesdays (my off day from weights) and know just how informative your journals are.

thanks, cp.


Posted by: CowPimp

Quote:
Originally Posted by soxmuscle
what are prisoner and hindu squats? i'm looking to do a little circuit type thing on wednesdays (my off day from weights) and know just how informative your journals are.

thanks, cp.
Check it:

http://www.cbass.com/Furey.htm
http://ronjones.org/Coach&Train/Exer...-Prisoner.html


Posted by: CowPimp

Warm-up Dynamic Flexibility

Incilne Press
45 x 5
95 x 3
135 x 3
165 x 1
185 x 1
205 x 1
225 x 1

HS Bench Press - 75sec RI
270 x 8, 8, 8, 8

Bent Rows - 60sec RI
207 x 8, 8, 8

Rope Pushdowns - 45sec RI
120 x 12, 12
100 x 12, 12

Farmer's Walks - 60sec RI
100s x 1-way, 1-way, 1-way, 1-way

Towel Pull-ups - 45sec RI
BW x 7, 4, 4, 3, 2

Stability Ball Push-ups - 30sec RI
BW x 8, 5, 5, 2

Cool-down Static Stretching


So it was a pretty good workout, until someone came up to me to ask me to do work. I would've told them no, but it was signing up someone that I was going to credit for because I showed them around and set them up on a trial pass. So, I said fuck it. Thankfully he asked in between exercises, so it wasn't that bad. Anyway...

Incline presses were solid. 225 went up smooth, but I figured I would stop there. Again, playing it safe with the shoulder. I am very confident I will hit a PR next time though; this is tied with the most I have ever done incline, although that was CG before. Still, 235 should be no problem.

Never used the HS flat press machine before, but it was a good change of pace. I felt it in my chest more. Not that it really matters, but it still felt pretty good. The numbers seemed reasonable, but I don't really know what's good on that machine.

Did a nice meat and potatoes movement with the rows. They were pretty solid. I would say the very last repetition wasn't perfect form, but I kept bent down pretty far and didn't swing up too much. It was definitely within reason.

Finished with some upper back and grip combination work with the farmer's walks and towel pullups, both of which I hit little PRs with. Then I did some prehab shit by doing pushups with my hands on our smallest stability ball. Besides the little interruption, I definitely enjoyed the workout.

Now, since I haven't been making up for my waking up late today, I am about to pound down a 1700 calorie meal in the form of 2 massive burritos from Baja Fresh. Booya.


Posted by: Pylon

That's an impressive w/out, followed by an impressive meal!


Posted by: CowPimp

Quote:
Originally Posted by Pylon
That's an impressive w/out, followed by an impressive meal!
Thanks. I chilled for an hour or so, and then passed out for like an hour after that monster double burrito. Then I ate again when I woke up. Just barely slipped in around 4K I think. Hehe.


Posted by: Seanp156

Beware of Baja Fresh, I once got food poisoning from eating their chicken...


Posted by: Dale Mabry

What do you do for static stretching? I keep telling myself I am going to do them, but never actually follow through.


Posted by: budhicks1

Impressive!! Keep up the good work!!
But as Seanp156 says, definitely stay away from Baja Fresh. Same thing happen to me.


Posted by: DeadBolt

Pimp those are some awsome w/o's there! Killer Deads man! Rock on!

I get confused reading your journal sometimes....its like an encyclopedia of workouts....you have the widest range of exercises LOL! Gotta love it!


Posted by: CowPimp

Seanp156 & budhicks1
Thanks for the warning. I've never had a problem so far, and I hope I don't. That's discouraging, because their food is good. Bah.

Dale Mabry
I just do a series of holds for about 20 seconds each. I do full body each time, and it takes me 15-20 minutes. I do something for all my joints, but focus a little more on the hips and shoulders. I don't really try to be too progressive about it. I just want to maintain where I'm at really. I'm reasonably flexible.

DeadBolt
Thanks, but I have much to go to reach my goals. I'm glad you like reading from it. I always pick ideas from everyone else's here and there too. That's one of the cool things about keeping a journal.


Posted by: budhicks1

What about Chipotle? Try that. Plus you don't have to wait as long for them to make the food.


Posted by: gwcaton

Looking strong CP


Posted by: Triple Threat

The deads are looking good. Where are you with the squatting?


Posted by: CowPimp

budhicks1
Yeah, they're alright too. There's actually one right across the street from Baja Fresh, heh.

gwcaton
Thank you sir.

Triple Threat
When I tested at the beginning of this cycle I hit 317 for a single, PL style.


Warm-up Walking

Starmill
Level 7 x 25mins

Cool-down Static Stretching


After my cardio I did a little training with my brother. I made him do squats (Freemotion and free weight), overhead pressing, seated cable rows, pulldowns, incline pressing, dips, and some various ab exercises (Lots being rotational). Some things were only for 1 set, some were 2 or 3. He said his hip adductor got tight on him after the squats, so he got lucky and we stopped short by a couple of sets.


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
He said his hip adductor got tight on him after the squats, so he got lucky and we stopped short by a couple of sets.
You sound like me....I have no mercey when it comes to training friends/family!

So far I'm up to making one puke mid way through legs (he loved it) and making my captain (fire dept) call off work for 2 days b/c his legs were so tight he couldn't drive his truck LOL.


Posted by: CowPimp

Quote:
Originally Posted by DeadBolt
You sound like me....I have no mercey when it comes to training friends/family!

So far I'm up to making one puke mid way through legs (he loved it) and making my captain (fire dept) call off work for 2 days b/c his legs were so tight he couldn't drive his truck LOL.
Haha, nice!


Posted by: DeadBolt

Quote:
Originally Posted by CowPimp
Haha, nice!
Yea I was pretty proud of myself! He even went for a message b/c he couldn't walk! I just called him a pansy....but I'm sure we have all had those days we were so sore you don't even get out of bed! LOL


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Yea I was pretty proud of myself! He even went for a message b/c he couldn't walk! I just called him a pansy....but I'm sure we have all had those days we were so sore you don't even get out of bed! LOL
You mean "massage?" Sorry... I had to


Posted by: DeadBolt

Quote:
Originally Posted by Seanp156
You mean "massage?" Sorry... I had to



Posted by: CowPimp

DeadBolt
That's a kickass story. Probably a day that your chief will never forget. Now if he ever bitches you out you can just say, "Don't make me run you through a leg workout again, sir." Hehe.

Seanp156
Smartass. Haha.


Warm-up Dynamic Flexibility

Speed Box Squats @ Level 5
45 x 2
97 x 2
137 x 2
187 x 2, 2, 2, 2, 2, 2, 2, 2

Good Mornings - 75sec RI
257 x 4, 4, 4, 4, 4, 4

DB Walking Lunges - 60sec RI
60s x 9, 9, 7, 7 - Per Side

Supermen - 45sec RI
BW x 15, 15, 15

Ab Circumductions - 45sec RI
BW x 4, 4, 4 - Per Side

Standing Cable Crunches - 30sec RI
100 x 10
80 x 15, 15

Botsu Squats - 30sec RI
BW x 12, 12, 12

Cool-down Static Stretching


Brutal workout. Speed squats felt solid after the first set or two. Sometimes it takes me a moment to really get focused on shooting out of the hole. I actually tore my boxers on these, heh.

Good mornings were pure evil. I can already tell my glutes are going to be sore as Hell tomorrow. I'm getting that pre-soreness tightness so to speak. Lunges just amplified that. I haven't done lunges in a while, but I should do them more. Brutal exercise indeed. Next time I'll use a BB so I don't trash my grip so hard.

All my core work was tough. Haven't done supermen ever really. They're tougher than you might think. Ab circumductions are ridiculously hard, but I will definitely be implementing those more. The cable crunches were good, but the freemotion cable apparatus I used is really hard for some reason. It made me feel weak with those numbers, but anyway.

Just so you all know, a botsu is a stability ball kind of cut in half with a solid part for a base. I turned it upside down, so the ball was on the floor and the base was sticking up. Good for producing good knee and ankle stability.

I'm at work now, but goddamn I wish I was lying in a bed. Haha.


Posted by: Triple Threat

Heavy GMs are great, aren't they? Whacks the entire back side.

What does Level 5 mean on the box squats?


Posted by: Seanp156

Workout looks good, awesome Good AMs.


Posted by: P-funk

good workout. nice good mornings. they are defenitly my worst lift. i can't do shit for weight on them for some reason.


Posted by: CowPimp

Triple Threat
One of my favorite movements. Suspended GMs are probably my favorite ME lift.

Seanp156
Thanks sir, always been one of my better lifts.

P-funk
Do you do them often? I did them all the time on Westside, not to mention it's extreme emphasis on the posterior chain. That probably helps a lot.


Posted by: Squaggleboggin

Damn, those really are nice GMs, CP. Although what would be the difference between GMs and SLDLs if one is using DBs? You said you'll do them with a BB next time so I'm assuming you used DBs.


Posted by: P-funk

Quote:
Originally Posted by CowPimp
Triple Threat
One of my favorite movements. Suspended GMs are probably my favorite ME lift.

Seanp156
Thanks sir, always been one of my better lifts.

P-funk
Do you do them often? I did them all the time on Westside, not to mention it's extreme emphasis on the posterior chain. That probably helps a lot.

Not to much. Right now I have them in my program once every 3 workouts (or 10 days). I think the main problem with doing them is that I have a narrow stance then most also, I don't squat wide with my hips. I squat narrow and all my pulls and RDLs are narrow so there is less carry over when I do actually do them.


Posted by: CowPimp

Squaggleboggin
Thanks. I was referring to the lunges when I was talking about using a barbell next time.

P-funk
Yeah, that's true. I definitely squat pretty wide, but now I'm starting to pull with a more narrow stance. I do GMs with a wider stance than anything else though.


Posted by: gwcaton

Nice wo CP,

But I'm a little upset, my search for ab circumductions and Botsu squats came up with nothing helpful. You are getting too obscur


Posted by: CowPimp

Quote:
Originally Posted by gwcaton
Nice wo CP,

But I'm a little upset, my search for ab circumductions and Botsu squats came up with nothing helpful. You are getting too obscur
I meant bosu. It's like the top of a stability ball with a solid surface on one end. I did squats with my feet on the solid surface and the ball part on the floor.

There's a circumduction. Mine probably weren't as pretty. They are crazy hard.
http://www.uwlax.edu/strengthcenter/...cumduction.mpg


Posted by: boilermaker

Quote:
Originally Posted by gwcaton
Nice wo CP,

But I'm a little upset, my search for ab circumductions and Botsu squats came up with nothing helpful. You are getting too obscur
I see a book in Cowpimp's future. With photos of course. Get writing, CP!


Posted by: gwcaton

Quote:
Originally Posted by CowPimp
I meant bosu. It's like the top of a stability ball with a solid surface on one end. I did squats with my feet on the solid surface and the ball part on the floor.

There's a circumduction. Mine probably weren't as pretty. They are crazy hard.
http://www.uwlax.edu/strengthcenter/...cumduction.mpg

I knew they would be incredibly tuff


Posted by: P-funk

i fucking hate the bosu ball shit.


Posted by: DeadBolt

Quote:
Originally Posted by P-funk
i fucking hate the bosu ball shit.
That really sounds like the words of pure hatred! I believe him lol!

Pimp good lookin w/o!!! MMmMMm Good AMs man I miss them!


Posted by: P-funk

I just feel like it gets to gimmicky. If you want stability try standing on one leg and performing your exercises with a decent amount of resistance.


Posted by: CowPimp

boilermaker
Don't get ahead of me now, haha.

gwcaton
They're even tougher than they look, ugh.

P-funk
I don't use it much. As you can see, most of my prehab stuff is comprised of unilateral movements (Uni squats, lateral lunges, etc.). I'm trying to use lunges a lot more. I will probably throw in some step-ups next session. I just thought I would throw it in there on occasion for another dynamic. I know what you mean though; some people live on stability and bosu balls.

DeadBolt
Thanks DB. You won't miss them so much the day after you do them, heh.


Warm-up Dynamic Flexibility

Speed Bench Press - Alternating Grips - 35sec RI
45 x 5
95 x 3
135 x 3, 3, 3, 3, 3, 3, 3, 3

Decline Press - 75sec RI
225 x 6, 6, 6

WG Pronated Pulldowns - 60sec RI
180 x 10, 10
165 x 8
150 x 10

JM Press - 60sec RI
137 x 10, 10, 9

Bicep Curls - 45sec RI
87 x 8
67 x 10

Seated Cable Rows - 60sec RI
180 x 8, 8
165 x 8

Fingertip Push-ups - 30sec RI
BW X 10, 6, 4

Abducted Rotator Raises - 45sec RI
8s x 15
10s x 15, 15

Cool-down Static Stretching


I love being back into the whole conjugate periodization thing. Beginning with the speed or strength work just gets me fired up. I ended up doing more than I planned even today. Don't ask why I did curls before rowing, I just kind of threw the rowing in as a last second idea. I was feeling good, so I said fuck it. I was pushing myself pretty hard this workout; I wasn't leaving as much in the tank as I meant to, and it showed with my need to decrease weights a lot.

It felt nice to be moving some decent weight on those decline presses. That was probably my happiest moment of the workout. I haven't done JM presses in a while, but it was a cool movement. Threw in some curls just because all this tricep work needs some balance. I know it wasn't much; I probably need to start including it a little more often.

For my grip work I did fingertip push-ups. It's not exactly grip training, but it strengthens the fingers quite a bit. I just went for 20 over the course of however many sets it took. Next time I'll go for like 30 and kill myself with half a dozen sets of those.

Pulling movements were solid. Numbers were pretty reasonable. I definitely could've done more for the rowing, but the existing fatigue held me back a bit. Finished off with some rotator stuff. I think those were cuban presses? I dunno; I could've done more weight. The first set it kind of hurt, but it felt better into the 2nd and 3rd sets. Anyway, bitchin' workout.


Posted by: Devlin

Fantastic workout


Posted by: CowPimp

Warm-up Dynamic Flexibility

Good Mornings
45 x 5
97 x 3
137 x 3
187 x 3
227 x 1
277 x 1
297 x 1
317 x 1 PR

SLDL - 75sec RI
277 x 10, 10, 10, 7

Uni Squats - Standing on Bench - 60sec RI
BW x 10, 10, 10

Reverse Hyperextensions - 45sec RI
BW x 20, 20, 20, 20

Russian Twists - 30sec RI
6lb med x 15, 15, 15 (Per Side)

Ab Roller - Standing - 45sec RI
BW x 2, 2, 2

Cool-down Static Stretching


I have no idea how I can lift as much with GMs as I can with squats. I'm definitely not scheming the ROM either, because I have a mirror right in front of me, and I'm only a couple of inches from hitting the stationary rack. Anyway, I can't complain; it was a steady lift too. I probably had 325 in me.

SLDLs felt good. It was my grip that started to give out at the end, but it held up really well this time. I was concentrating on squeezing that bitch, so it definitely helped.

Those uni squats are evil. I go nice and deep; it doubles as some quad work and prehab shtuff. Added a couple of reps each set and just felt more stable overall.

Did endurance level reverse hypers. Man, that was a lot of volume, and I felt it. Finished with some ab work. A rotational movement and one on the sagittal plane. Holy Jesus those ab wheels from a standing position are hard! I felt it in my hamstrings, lower back, and various muscles I didn't even know I had in my trunk. Heh.

Excellent workout. I love PRs, they pump me up for the rest of the workout.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Various Circuit Cardio GPP Stuff

Cool-down Stretching


I'm running a little behind here and don't have time to post in more detail. Unfortunately, the last couple of days I can't access IM at home, only from work. I can access everything else just fine at home; very weird.


Posted by: Dale Mabry

My PT boss asked if I am familiar with the use of the Bosu/Swiss ball. I told him I wasn't a big fan but know how to use them. He really pushes that shit. My NASM OPT journal has a ton of stability stuff in it during the first few pages and not once did I use the stability ball. My fave core stability exercise is doing a DB flye with the side I am doing the flye with off the bench from the spine on. You will get a new appreciation for ab activity after that.


Posted by: Dale Mabry

Quote:
Originally Posted by CowPimp
Warm-up Dynamic Flexibility

Various Circuit Cardio GPP Stuff

Cool-down Stretching


I'm running a little behind here and don't have time to post in more detail. Unfortunately, the last couple of days I can't access IM at home, only from work. I can access everything else just fine at home; very weird.

I had the same issue at work up since last Friday up until yesterday, I got a page won't display thing.


Posted by: DeadBolt

Heya man lookin good! Glad your gettin back in the swing of things! And fuqin 3 plates for a GM? Your nuts!


Posted by: CowPimp

Dale Mabry
Yeah, like I said I just throw it in there on occasion. I'm not the biggest fan either, but I still say using it a little bit is fine for variety sake. I do unilateral bench/OH pressing, squatting, and rowing. I love unilateral stuff. Never tried flys though; I will have to give that one a shot. I also need to give some uni SLDLs a shot at some point too.

DeadBolt
Yeah, I get that a lot, haha. Thanks.


Warm-up Dynamic Flexibility

CG Bench Press
45 x 8
95 x 3
135 x 3
185 x 1
215 x 1
235 x 1
250 x 1 PR

DB Bench - 75sec RI
80s x 8, 8
75 x 8
70 x 8

Yates' Rows - 60sec RI
227 x 6, 6
187 x 10, 10

DB Tate Press - 45sec RI
35s x 15, 15, 15

Face Pulls - 45sec RI
75 x 15, 12
60 x 15

3 Finger Gorilla Hangs (Pinky, Ring, Middle) - 45sec RI
BW x 20sec, 15sec, 12sec

Low Pulley External Rotations - 30sec RI
17.5 x 15, 15, 15 (Per Arm)

Cooldown Static Stretching


Hell yeah, a nice PR on close grip bench. I'm pretty confident I could've had 255 and maybe even 260 on that. It was solid and pretty quick. Lately my PRs have been really smooth. I'm thinking 275 on regular width bench is not far away. In a few weeks I will retest and maybe shoot for it if I'm feeling good.

Haven't done standard DB presses in a while. Numbers were decent. Can't complain.

Yates' Rows were good. I kind of rest-paused out the last rep on 227; maybe a 2-3 second break, but pretty clean nonetheless.

Threw in extra tricep work and upper back work. Went fairly light on this stuff as there had already been a good amount of heavy training today. Finished off with some injury prevention shtuff. Good workout again. I love conjugate periodization.


Posted by: DeadBolt

Heya man congrats on the PR! Nice numbers your movin there!!

Hey I got a question for ya.....

I am going to start my circuit training up again once a week. Pat set me up with a basic:
speed squats
pushups
pullups
BB Row
BB Curl
Cable Pushdown

All done 15-20 reps with controlled speed. I'm just curious if you have anything I could go by like a website or something like that. I know you do some damn crazy shit lol but was wondering if I could pick your brain for a new circuit routine. I got kind of bored with that one.


Posted by: BulkMeUp

Quote:
Originally Posted by CowPimp
3 Finger Gorilla Hangs (Pinky, Ring, Middle) - 45sec RI
BW x 20sec, 15sec, 12sec
that sounds like a from of torture.


Posted by: CowPimp

DeadBolt
I would skip the isolation stuff. You want highly metabolic exercises to really get your heart rate up. You should also consider movements that aren't classical lifts like box jumping, jump rope, burpees, funky complexes, etc. You'll see in my example today that I did a shitload of compound movements. God today was a bitch. I pushed it hard.

BulkMeUp
That's the idea, heh. Hopefully my grip gets whipped back into shape. I can't lose a competition deadlift because of shitty grip. I will get so pissed at myself.


Warm-up Dynamic Flexibility

Circuit Stuff
Jump Rope x 60s
Renegade Rows @ 30lb DBs x 30s
Jumping Jacks x 30s

Rest 45s

Jump Rope x 60s
Hindu Push-ups x 30s
Burpees x 30s

Rest 45s

Burpee with Push-up to Pull-up x 60s
Jumping Jacks x 60s

Rest 45s

5 Cycles:
Sprint
Push-ups x 3
Sprint
Body Rows x 3

Rest 45s

Turkish Get-ups @ 20lb DB x 60s
Woodchoppers @ 20lb DB x 60s

Rest 45s

Jumping Jacks x 40s
Burpee with Push-up to Pull-up x 40s
Rock Climbers x 20s

Cooldown Static Stretching


Lower rest intervals, an extra circuit, and a shitload of sweat. Good stuff.


Posted by: Adamjs

"Burpee with Push-up to Pull-up"

is this, as the name suggests, a burpee with a push-up at the bottom, and a pull-up at the top of the jumping movement? Google has let me down.


Posted by: CowPimp

Quote:
Originally Posted by Adamjs
"Burpee with Push-up to Pull-up"

is this, as the name suggests, a burpee with a push-up at the bottom, and a pull-up at the top of the jumping movement? Google has let me down.
I just made up a name. Yeah, when I jump up after the push-up I grab onto the pullup bar. My shoulders reach full flexion and my elbows full extension before I initiate the pullup though. I don't use the jump's momentum to complete it.


Posted by: gwcaton

CP,
I'm wore out from just reading your wo's

I don't remember, are you a CT ?


Posted by: CowPimp

Quote:
Originally Posted by gwcaton
CP,
I'm wore out from just reading your wo's

I don't remember, are you a CT ?
Hah, excellent, then my work here is done. What is a CT?


Posted by: gwcaton

Certified Trainer


Posted by: yellowmoomba

Quote:
Originally Posted by CowPimp
DeadBolt
I would skip the isolation stuff. You want highly metabolic exercises to really get your heart rate up. You should also consider movements that aren't classical lifts like box jumping, jump rope, burpees, funky complexes, etc. You'll see in my example today that I did a shitload of compound movements. God today was a bitch. I pushed it hard.

BulkMeUp
That's the idea, heh. Hopefully my grip gets whipped back into shape. I can't lose a competition deadlift because of shitty grip. I will get so pissed at myself.


Warm-up Dynamic Flexibility

Circuit Stuff
Jump Rope x 60s
Renegade Rows @ 30lb DBs x 30s
Jumping Jacks x 30s

Rest 45s

Jump Rope x 60s
Hindu Push-ups x 30s
Burpees x 30s

Rest 45s

Burpee with Push-up to Pull-up x 60s
Jumping Jacks x 60s

Rest 45s

5 Cycles:
Sprint
Push-ups x 3
Sprint
Body Rows x 3

Rest 45s

Turkish Get-ups @ 20lb DB x 60s
Woodchoppers @ 20lb DB x 60s

Rest 45s

Jumping Jacks x 40s
Burpee with Push-up to Pull-up x 40s
Rock Climbers x 20s

Cooldown Static Stretching


Lower rest intervals, an extra circuit, and a shitload of sweat. Good stuff.

Good stuff!! I like the workout


Posted by: CowPimp

gwcaton
Ah, no, I'm working on it though. Slumming a bit on the textbook because my classes just started. I'm on the 6th chaper of the NSCA textbook I think. I still need to get the money for it, and the books for class set me back on that too. One class with a lab required two books totalling $275... for one class! Arg.

yellowmoomba
Thank you sir; I liked it too. Heh.


Warm-up Dynamic Flexibility

Speed Box Squats - Level 4 (Very Deep) - 35s RI
45 x 5
97 x 2
137 x 2
187 x 2, 2, 2, 2, 2, 2, 2, 2

Front Squats - 75s RI
227 x 4, 4, 4, 4

BB Step-ups - 60s RI
87 x 8, 8, 8, 8, 8 (Per Side)

Pull Throughs - 45s RI
200 x 12, 12, 12

Ab Circumduction - 45s RI
BW x 6, 4, 3

Saxon Side Bends - 45s RI
6lb med ball x 15, 15, 15 (Per Side)

Cool-down Static Stretching


Box squats were cool. I'm glad I went really low, because I'm definitely slowest out of the hole. Once I get to parallel or so I snap upright in a blink. Before that I struggle, relatively speaking anyway.

I hate front squats, but like them so much at the same time. This is the most I've ever used on them. Using 2 plates felt nice. They are killer, but I'm glad they at least feel comfortable now. I think my quads could use some more work, as my posterior chain is quite a bit stronger than they are. Despite the posterior chain fiasco regarding powerlifting, I still say the quads are important if you are squatting raw. Also, because I'm fairly tall, I definitely benefit from increased leg drive on the deadlift.

Threw in some step-ups for my unilateral movement. I haven't really done these before. I probably had some left in me, but decided to take it fairly easy.

Pull throughs left my back burning and pumped like crazy. I really like this movement a lot. Thankfully we have extra weights for the selectorize equipment, because I'm moving the whole stack as it is. I cut the rest intervals and added a couple of reps each set over last time.

Finished with some transverse and frontal core work. Saxon side bends are a bitch. I like them more than traditional side bends. I think I'm going to throw in some bent presses next time; another favorite of Saxon's.


Posted by: shiznit2169

you got some incredible strength cowpimp. Especially since you are like a decent built type of guy (no offense) .. are u satisfied with your strength levels?


Posted by: CowPimp

Quote:
Originally Posted by shiznit2169
you got some incredible strength cowpimp. Especially since you are like a decent built type of guy (no offense) .. are u satisfied with your strength levels?
Thanks, although I do think that I have a long way to go before I'm truly satisfied. If I am ever satisfied...


Posted by: gwcaton

I agree, the front squat is a love/hate kind of thing. Nice wo CP

Wow looks like getting smart isn't cheap ! What are you gonna do with all that education?

Hey I'm gonna give those Saxon side bends ago this week


Posted by: CowPimp

Quote:
Originally Posted by gwcaton
I agree, the front squat is a love/hate kind of thing. Nice wo CP

Wow looks like getting smart isn't cheap ! What are you gonna do with all that education?
Thanks Gary. I guess I'll become a trainer who actually knows what he's doing, and continue to sling smartass comments on these very forums. Hehe.


Quote:
Hey I'm gonna give those Saxon side bends ago this week
Good stuff. It doesn't take much weight at all; there's so much torque holding the weight overhead.


Posted by: shiznit2169

For front squats, do you do it BB style (with arms crossed) or olympic style like the clean and jerk position? I have been increasing the weight as of lately for front squats and it's starting to put a lot of pressure on my delts cus i do it BB style.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
For front squats, do you do it BB style (with arms crossed) or olympic style like the clean and jerk position? I have been increasing the weight as of lately for front squats and it's starting to put a lot of pressure on my delts cus i do it BB style.

get bigger delts?


Posted by: shiznit2169

Quote:
Originally Posted by P-funk
get bigger delts?
what, you expecting my delts to grow 2-3 inches overnight? I wish they would grow if the college food here wasnt absolute shit.


Posted by: P-funk

Quote:
Originally Posted by shiznit2169
what, you expecting my delts to grow 2-3 inches overnight? I wish they would grow if the college food here wasnt absolute shit.

yea, college cafeteria food is awful. You are better off going out and getting pizza then eating it there.


Posted by: CowPimp

shiznit2169
Clean position for sure. I hate the crossed arm style. That shit is lame; it takes some of the challenge out of the movement.

Maybe you just haven't found the right position yet? It took me a while to get the feel for it. Now I can get the bar in the groove pretty much right on every time. I don't think my delts are much, if any, bigger than yours and it doesn't bother me anymore.


Warm-up Dynamic Flexibility

Speed Bench Press - Alternating Grips - 35s RI
45 x 5
97 x 3
137 x 3, 3, 3, 3, 3, 3, 3, 3

OH Press (Sagittal) - 75s RI
137 x 5, 5, 5, 5, 5

CG Supinated Pulldowns - 60s RI
180 x 8, 8, 8, 8, 8

OH DB Extensions - 60s RI
85 x 6, 6, 6, 5

BB Curls - 60s RI
77 x 10, 10, 8

BB Suitcase Holds - 45s RI
97 x 20s, 20s, 20s (Per Side)

DB Abducted External Rotations - 30s RI
10s x 12, 12
15s x 12

Cool-down Static Stretching


Interesting workout today. I ended up selling a membership right when I got there so it delayed things, but the workout was good anyway. Been a while since I've done OH presses, but they went decent. 5x5 is also a rep scheme I've never really implemented, but I liked it.

Pulldowns felt really strong. I did a really high amount of volume with these and still had a bit in the tank.

Did some direct tricep stuff and additional bicep stuff to balance it out. Boring crap.

Tried suitcase holds. Those are a bitch. If you don't grab the bar dead center then that bitch tips and you really have to twist your wrist hard the other way to counteract the torque. Finished with some prehab stuff.


Posted by: BritChick

Hi CP, just wanted to pop by and say hi, thanks for visiting my journal, always enjoy your comments.


Posted by: DeadBolt

Yea I wish I could use your circuit as an example but you do shit I've never even heard of LOL.I'm to sick right now to sit at the comp and research but hopefully in a few days I'll find some places I can research with!


Posted by: CowPimp

BritChick
Back at ya BC.

DeadBolt
Any that sound particularly interesting for you? I would be happy to post up some links if you would like me to.


Posted by: Rocco32

Looking really good in here Cow. Your definately on your way to April 15!!! What do you do for your dynamic flexability? Is it that DVD on Elitefitness?

Also, do you think you could help me put together something for like cardio/gpp circuit on my off days? Do you think I should just model it after what you do or should it be more personalized?


Posted by: CowPimp

Quote:
Originally Posted by Rocco32
Looking really good in here Cow. Your definately on your way to April 15!!! What do you do for your dynamic flexability? Is it that DVD on Elitefitness?

Also, do you think you could help me put together something for like cardio/gpp circuit on my off days? Do you think I should just model it after what you do or should it be more personalized?
I did get some of my ideas from an article on EliteFTS. I also got some ideas from the NSCA textbook, some from what I already knew, and recently grabbed a few items from Dale's journal.

I just do things like bodyweight squats to an OH press (With a light med ball), lunges with my hands behind my head, straight leg marching, woodchoppers, invisble hurdle walks, shoulder circles, etc. etc.

It's going to depend a lot on your level of conditioning right now. What would you rate your level of conditioning at on a scale of 1-10?


Warm-up Dynamic Flexibility

Suspended Squats
45 x 3
97 x 3
137 x 3
187 x 1
227 x 1
257 x 1
287 x 1 PR

DB SLDLs - 75s RI
110s x 8, 8, 8, 8, (Maybe a 5th)

BB Lunges - 60s RI
137 x 9, 9, 9 (Per Side)

Seated GMs - 45s RI
137 x 12, 12, 12

Hanging Tick Tocks
BW x 5 (Per Side)

Tick Tocks - 45s RI
BW x 9, 9, 9 (Per Side)

Kneeling Ab Wheel - 30s RI
BW x 10, 10, (Maybe a 3rd)

Cool-down Stretching


Posting from work. Connection to IM at home is jacked again. I don't have my log, so I'm remembering the best I can.


Posted by: CowPimp

Warm-up Dynamic Flexibility

6 x Complexes with 45s RIs

Cool-down Stretching


I don't remember what I did fully. I really played this by ear but kicked my ass.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Suspended Bench Press
45 x 3
95 x 3
135 x 3
185 x 1
205 x 1
225 x 1
255 x 1 PR
265 x 1 PR

CG Bench Press - 75s RI
185 x 8, 8
170 x 8, 8

HS High Row - 60s
230 x 6, 6, 6, 6, 6

Scarecrows - 45s RI
30 x 8, 8
25 x 10
20 x 12

YTWLs - 30s RI
8s x 6, 6, 6

Cool-down Stretching


Kickass workout. I matched my previous touch and go bench with a suspended bench. That was sweet. It went up fairly slow, but 270 was a possbility if I really pushed it. Either way, I was happy.

I had to skip extra tricep work and grip work because I was running short on time. I decided to throw in a bit of upper back stuff, and injury prevention is top priority. Anyway, a good workout nonetheless.


Posted by: Rocco32

Holy crap Cow, your killing me!! Great job on the suspended bench and squats!!! And tick tocks.....I don't think I'll ever be able to do 1 of those in my life LOL!!!

As for my level of conditioning, I'd probably rate myself at a 4. I know it's a weakness, especially at my weight right now.

Also, I don't know if April 15 is going to be a go for me. My shoulder started up in a VERY bad way tonight and I CAN'T keep going through this crap. I'm so irritated and I have no idea what I'm going to do now.


Posted by: gwcaton

CP,
where do you wo at ? Wherever it is the must be very well equipped . Nice wo's


Posted by: Rocco32

Quote:
Originally Posted by gwcaton
CP,
where do you wo at ? Wherever it is the must be very well equipped . Nice wo's
Oh yeah....do you have bumper plates there?


Posted by: Squaggleboggin

Wow, you're making some amazing progress. Nice job with those front squats. I totally agree - rack position is the way to go for sure.

Bench press PR - very, very nice. As always, you're introducing new stuff. Those Saxon side bends seem very interesting. Anything good enough for Saxon and the Pimp are good enough for me. Now if only I can do that with a sandbag... Hahaha, yeah right.


Posted by: BulkMeUp

Quote:
Originally Posted by CowPimp
Suspended Bench Press
255 x 1 PR
265 x 1 PR
.
woo hoo! awesome!


Posted by: Seanp156

Pimp, you're getting too strong =(


Posted by: CowPimp

Rocco32
Haha, thanks Rocco. The hanging tick tocks are ridiculous. The ones I did were sloppy really, but I was happy to do any. That shit is incredibly hard.

Well, I wouldn't just try to jump into what I'm doing. I think bodyweight exercise circuits or complexes with fairly low weight are great. Just start with higher rest intervals, like 90-120 seconds. You'll kind of have to feel it out. I just jumped into it and almost puked my first time doing it. Now I thug it out no problem, which is why I step up the intensity here and there.

That sucks about the contest. I still plan on going, but if you can't make it I understand. What's your shoulder been doing?

Nah, we don't have bumper plates. It's okay; I don't really do oly lifting much. Even so, it would be nice to have.

gwcaton
Thank you sir. I workout at Gold's Gym in Silver Spring, MD. I actually work there too. It's aight.

Squaggleboggin
Appreciate it. Definitely give them a go, but a sandbag would be damned near impossible to do it with!

BulkMeUp
My thoughts exactly, thanks for the support.

Seanp156
I have a ways to go. I deload in a week or two, then I'll re-test my bench. I'm hoping for a PR on all of the big 3.


Warm-up Dynamic Flexibility

Various Circuit Stuff

Cool-down Stretching


I don't really even remember what I did again. Turkish getups, jumping jacks, burpees with a push-up to a pull-up, woodchoppers, etc. I also incorporated some clean & jerks and deadlift walks. The good shit.


Posted by: Seanp156

Deload in a week or two??? Didn't you just start westside about 4 weeks ago???


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Deload in a week or two??? Didn't you just start westside about 4 weeks ago???
Yes, my plan is to deload every 5-6 weeks. Westside is rough on the CNS. As much as I hate to do it, I think it will be beneficial. I may just end up skipping out on the ME and DE work for now and then doing a full deload a week or two before the contest. I'm still debating and going to base it on feel.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Cleans - 40s RI
45 x 2
97 x 2
137 x 2, 2, 2, 2

Power Cleans - 40s RI
137 x 2, 2, 2, 2

Leg Press - 75s RI
540 x 8, 8, 8, 8

Unilateral DB SLDLs - 60s
90 x 10, 10, 10 (Per Leg)

Supermans - 45s RI
BW x 20, 20

Russian Twists - 30s RI
6lb Med Ball x 20, 20, 20 (Per Side)

Full Decline Reverse Crunches - 30s RI
BW x 10, 10

Cool-down Stretching


The cleans were kind of hit and miss in terms of form, but I felt like most of them were on point. It wasn't fatigue either. My very last power clean had beautiful form and lots of explosiveness.

Leg presses were reasonable. I probably could've done a bit more weight, and I will next time I do this movement. Kept a relatively narrow stance to hit my quads a little more.

Never done a unilateral DB SLDL before. I didn't use a counter-weight or anything, but I kept my balance pretty good. I liked this movement a lot.

Finished off with core work. All of that went pretty well. Good workout, although I could've been more consistent on my clean form. Even so, I really liked the uni DB SLDL; I will be doing this again for sure.


Posted by: Rocco32

Nice w/o Cow!!! As far as the competition goes, I really don't think I'll participate but if your still going I'll definately go with you! The shoulder pain starts as an ache and consumes my whole arm making lifting impossible with it once it starts hurting.


Posted by: CowPimp

Quote:
Originally Posted by Rocco32
Nice w/o Cow!!! As far as the competition goes, I really don't think I'll participate but if your still going I'll definately go with you! The shoulder pain starts as an ache and consumes my whole arm making lifting impossible with it once it starts hurting.
That's some shit man. What exercises aggravate it? Also, how early do I have to register? I planned on doing it the 15th of this month when I get my next paycheck.


Warm-up Dynamic Flexibility

All Kind of Circuits

Cool-down Stretching


I tried a couple of new things today. I did some medicine ball throws to the ground with a 10 pounder. I also did tosses and retreives, where you throw it and sprint after it. Some were backward, some were like a chest pass. That shit is killer.


Posted by: gwcaton

Quote:
Originally Posted by CowPimp
That's some shit man. What exercises aggravate it? Also, how early do I have to register? I planned on doing it the 15th of this month when I get my next paycheck.


Warm-up Dynamic Flexibility

All Kind of Circuits

Cool-down Stretching


I tried a couple of new things today. I did some medicine ball throws to the ground with a 10 pounder. I also did tosses and retreives, where you throw it and sprint after it. Some were backward, some were like a chest pass. That shit is killer.
You should write a book !


Posted by: CowPimp

Quote:
Originally Posted by gwcaton
You should write a book !
Hah, I'm ages away from being able to accomplish that feat. Thanks though.


Warm-up Dynamic Flexibility

Speed Bench - 35s RI
45 x 5
97 x 3
147 x 3, 3, 3, 3, 3, 3, 3, 3

Dips - 75s RI
BW + 70 x 6, 6, 6, 6

Pullups - 60s RI
BW + 40 x 4, 4, 4, 4

OH Rope Extensions - 60s RI
110 x 8, 8, 8

Bent Rows - 60s RI
187 x 10, 10, 10 (Last set supinated)

Farmer's Walks - 60s RI
110s x 1way, 1way, 1way, 1way

L Lateral Raises - 30s RI
20s x 10, 10, 10

Cool-down Stretching


My shoulder was feeling really good today. The speed benching it didn't really bother it at all, and I was able to go pretty heavy on dips without a problem as well. Yes! Thankfully I'm still reasonably strong on dips, especially considering I'm 10 pounds heavier than when I started bulking (194 as of last Monday).

I beat the Hell out of my back. Felt really good. Between the pullups, rowing, and farmer's walks it was done. The farmer's walk was a nice PR, especially considering I just finished rowing. I'll be at 120s soon, and then I'll have to get creative to add weight, or just increase the density and/or volume.

Also, I successfully worked out every day this week. I'm going to try and exercise daily if at all possible, but not fret if I miss a day occasionally.


Posted by: gwcaton

Nice wo , again !
Especially the dips


Posted by: Seanp156

Nice work on the dips, pullups, and rows


Posted by: Rocco32

It's hard to figure out what aggravates it. I think squatting and GM's with the bar lower on my back definately does it. Benching. And then it really started to hurt the other day when I was doing ab work It hurt during leg raises, saxons and russian twists. That's when I REALLY get frustrated LOL.

You can even register the day of I think, but of course it'd be better to do it sooner. The 15 of this month is definately early enough. Do you have the registration form? If not send me a pm with your email addy (I may have it, just not sure where right now) and I'll send you the registration!


Posted by: CowPimp

gwcaton
Thanks g-master.

Seanp156
I appreciate it kind sir.

Rocco32
Wow, it sounds like the problem is many fold. Have you been to a doctor about it recently, or do you plan on going any time soon? Good luck with that; pain and injuries are the worst.

I'm gonna call them up in the near future or e-mail them. I'll drop you an e-mail or PM if I have any trouble.


Warm-up Dynamic Flexibility

Suspended GMs
45 x 3
97 x 3
137 x 3
187 x 3
227 x 1
247 x 1
267 x 1
287 x 1 PR

SLDLs - 75s RI
277 x 10, 10, 10, 10

Uni Freestanding Squat on Bench - 60s RI
BW x 12, 12, 12

Pull-Throughs - 45s RI
207.5 x 12, 12, 12

Ab Circumductions - 45s RI
BW x 5, 4, 4 (Per Side)

Standing Cable Crunches - 30s RI
80 x 15, 15
90 x 15

Cool-down Stretching

Bodyweight 198.0


Haha, I gained 4 pounds in a week. I guarantee a lot of that is water I was holding from the salt-laden carb fest that was superbowl Sunday. We'll see what the scale says next Monday. Hopefully more like 195-196. I'm not going to increase calories anymore. It's getting to be too much. I'll probably see where my current number takes me (Something like 4200+) and probably cut down a little bit after the competition on April 15th.

More PRs. I love conjugate periodization. I always tear it up in terms of numbers with this type of training. A solid 20 pound PR or so with the GMs.

SLDLs went up, mostly because my grip is holding up better now. I actually did reset my grip on the very last repetition, but it was still an improvement over last week. My grip is definitely getting back in the game. I'll probably go heavier on these next time I do them.

One legged squats free-standing are hard as Hell, but I like 'em. Require balance and stability around the joints. Good stuff. Only problem is that it will be tough to add weight if I really want because I have to project my arms in a certain direction to maintain balance. Ah well, volume and density can be used, or I can just get fat, heh.

I'm past the stack on pull-throughs, using add-on weights now. Threw in some ab stuff at the end and called it a session.


Posted by: CowPimp

Warm-up Walking

Treadmill
3.6mph @ 15incline x 25mins

Cool-down Stretching


Just hit the treadmill today. I kind of slacked on it too to be honest. I held on a little too much. Normally I check my heartrate a few times throughout, but I was cheating a bit this time. A little dissapointed, but it's okay. Next time I won't do that.


Posted by: P-funk

get a heart rate monitor so you don't need to grab the stupid thing to check where you are at.


Posted by: gwcaton

Cheater !!!!





Posted by: CowPimp

Quote:
Originally Posted by P-funk
get a heart rate monitor so you don't need to grab the stupid thing to check where you are at.
I don't really care that much enough to buy one. I just get curious. There are other fitness related items that I need more than that. A dip belt is the first thing I'm going to buy with my next paycheck, and I think some eagle loops and/or COC grippers are next on the list.

gwcaton
Yeah, heh.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Incline Press
45 x 5
95 x 3
135 x 3
185 x 1, 1
205 x 1
235 x Fail (Tried it CG)
235 x Abort
235 x 1 PR

CG Incline Press - 75s RI
135 x 12, 12, 11

Seated Cable Row - 60s
150 x 12, 12, 12, 12

JM Press - 60s
137 x 10, 10, 10

Face Pulls - 60s
75 x 15, 15

BB Static Holds with Towels - 45s
187 x 25s, 25s, 25s

Shoulder Horn - 30s
10 x 15
15 x 15, 15

Cooldown N/A


I felt off this morning; my head wasn't fully in this workout. Even so, I did decent in terms of numbers. For some stupid ass reason I tried to hit my 1RM attempt with a close grip after warming up with a wide grip. Stupid, stupid, stupid. I was all out of the groove. I made my next attempt with the grip I warmed up with. Again, out of the groove. I brought one arm higher than the other. I just aborted. I was worried my shoulder would get fucked if I tried to press it like that. I waited a few minutes, focused, visualized, and pounded it up finally.

I'm glad I tried this weight. It revealed the first real sticking point in my bench. It's about where the triceps take over, but the shoulders are still active; hence the follow-up with CG inclines. The bar slowed down a bit during that portion, but it wasn't a dead stop or anything. I stayed fairly light with moderate to high volume the remainder of the workout.

I skipped stretching today. I'll try to do it later when I get home from work or something, or maybe even during a slow time at work. I just ran out of time; I really shouldn't even be posting this. Heh.

Next week my ME lift will be some form of lockout: a floor press, rack lockout, etc. Then, I will do a full unload the following week.


Posted by: DeadBolt

Hey man lookin good in here....PRs every workout just about....congrats!!

When are you competing man?


Posted by: CowPimp

Quote:
Originally Posted by DeadBolt
Hey man lookin good in here....PRs every workout just about....congrats!!

When are you competing man?
April 15th looks like the planned date barring some sort of injury or something. I was going to compete with Rocco, but it looks like his shoulder is slutting it up big time.


Posted by: Seanp156

Quote:
Originally Posted by DeadBolt
Hey man lookin good in here....PRs every workout just about....congrats!!
Indeed... reading your westside journal makes me want to go back... I'm sure I will sometime, but not while I'm cutting.

The JM press is basically a close grip bench with a really narrow grip isn't it? That's at least what I found on one website, but then another it's like a skull crusher except you pivot you shoulders instead of just your elbows, then press it...

Think you'll be able to get the big 315 on bench for the comp?


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Indeed... reading your westside journal makes me want to go back... I'm sure I will sometime, but not while I'm cutting.
Not that you shouldn't try other training protocols or anything, but why not while cutting? I don't see anything inherently wrong with that.


Quote:
The JM press is basically a close grip bench with a really narrow grip isn't it? That's at least what I found on one website, but then another it's like a skull crusher except you pivot you shoulders instead of just your elbows, then press it...
It's sort of a mix between a bench press and an extension. Both joints are involved, and the bar should end up touching somewhere on your chest. Bring your arms to your sides pointing straight down with your palms facing behind you. Now bend only your elbow while keeping your upper arms stationary. That's approximately where the bar will touch.


Quote:
Think you'll be able to get the big 315 on bench for the comp?
Not likely. If I hit something like 285 I would be very happy, although 275 is probably more reasonable.


Posted by: CowPimp

Warm-up Dynamic Flexibility

Circuit Stuff

Cooldown Stretching


Good run through the circuit stuff today. I get so many comments on it. I had a freaking audience today. Haha. Anyway, I always feel great after these sessions.


Posted by: gwcaton

Quote:
Originally Posted by CowPimp
Warm-up Dynamic Flexibility

Circuit Stuff

Cooldown Stretching


Good run through the circuit stuff today. I get so many comments on it. I had a freaking audience today. Haha. Anyway, I always feel great after these sessions.
Ok , if you're not going to write a book how about a series of video workouts


Posted by: BulkMeUp

Quote:
Originally Posted by CowPimp
Good run through the circuit stuff today. I get so many comments on it. I had a freaking audience today. Haha. Anyway, I always feel great after these sessions.
that must have been quite the show.


Posted by: yellowmoomba

Quote:
Originally Posted by gwcaton
Ok , if you're not going to write a book how about a series of video workouts
I second that


Posted by: CowPimp

gwcaton
How about this... "Getting in Udderly Great Shape with CowPimp!" Okay, you can shoot me...

BulkMeUp
Apparently it was, heh.


Warm-up Dynamic Flexibility

Speed Box Squats - 40s RI
197 @ Level 4 x 2, 2, 2, 2
197 @ Level 5 x 2, 2, 2, 2

BB Lunges - 75s
157 x 6, 6, 6, 6 (Per Side)

Uni DB RDLs - 60s
110 x 6, 6, 6, 6 (Per Side)

BB Hyperextensions - 60s
77 x 10, 10, 10

Hanging Tick Tocks - 45s
BW x 3, 3, 1.5, RP 1.5 (Per Side)

Saxon Side Bends - 45s
10lb med ball x 8, 8, 8 (Per Side)

Cool-down Static Stretching


That was a vicious workout today. I'm really like unilateral stuff more; I need to get it back in the mix with my upper body workouts a little more. I also went pretty heavy today on most stuff. Those tick tocks were especially hard. I'm getting the hang of it more though. Boy do these get some looks though. I hope to get to the point where I can strap on some ankle weights and do them. That would be awesome. Got a serious PWO high after this one. Woo.


Posted by: yellowmoomba

Please explain a "tick tock"




Posted by: Seanp156

Quote:
Originally Posted by CowPimp
gwcaton
How about this... "Getting in Udderly Great Shape with CowPimp!" Okay, you can shoot me...
You have to now !


Posted by: CowPimp

yellowmoomba
http://www.uwlax.edu/strengthcenter/...ck%20Tocks.mpg

That's a tick tock. I did them hanging from a pull-up bar with my feet pointing straight up though. They're a bitch. Hell, even the laying ones are pretty tough.

Seanp156
I got 5 on it.


Warm-up Dynamic Flexibility

Circuit Stuff

Cool-down Static Stretching


Good workout today. I used some more medicine ball toss and fetching. I also included some inch worms in this session. Doing those within a circuit or complex is a bitch.


Posted by: BritChick

Quote:
Originally Posted by CowPimp
That was a vicious workout today.
I like the sound of that!


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Seanp156
I got 5 on it.



Posted by: yellowmoomba

Thanks for the vid ! They look fun


Posted by: CowPimp

BritChick
Thanks. All workouts should be that good.

Seanp156
Someone has to produce it, that's my contribution. Heh.

yellowmoomba
Heh, they are death.


Warm-up Dynamic Flexibility

Speed Bench Press - 35s RI
45 x 8
97 x 3
147 x 3, 3, 3, 3, 3, 3, 3, 3 (Alternating Grips)

Standing DB OH Press - 75s RI
65s x 4, 4, 4, 4

Chinups - 75s RI
BW + 50 x 4, 4, 4, 4 (Alternating Grips; Neutral and Supinated)

Unilateral DB Bench Press - 60s RI
80 x 6, 6, 6, 6

Support Rows - 60s RI
135 x 6, 6, 6, 6 (Alternating Grips)

BB Snatch Grip Static Holds - 45s RI
227 x 15s, 15s, 15s (DOH)

Low Pulley External Rotations - 30s RI
17.5 x 15, 15, 15 (Per Side)

Cool-down Static Stretching


I went pretty heavy today for the most part, even with the static holds. Everything was pretty much on point, and I was happy with my numbers overall. I think I need to try some seated overhead pressing at some point though; I'm pretty sure I can do quite a bit more seated. I haven't done support rows in a while, but I liked them. The weight is humbling, but it's damned near impossible to cheat in any kind of significant way, which is always a good thing.


Posted by: Seanp156

Wow, nice DB presses, especially for standing... What are support rows?


Posted by: gwcaton

Looking strong CP !


Posted by: CowPimp

Quote:
Originally Posted by Seanp156
Wow, nice DB presses, especially for standing... What are support rows?
Thanks. Support rows are also knows as chest support rows. It's a machine that is plate loaded; you rest your chest on a pad and row.


gwcaton
Thank you sir.


Posted by: DeadBolt

Lookin good man! Some really good movements your working in there.

And thanks for all the help with the circuit I need to go find a good jump rope tuesday on my day off and def throw that in at the end!


Posted by: Seanp156

Quote:
Originally Posted by CowPimp
Thanks. Support rows are also knows as chest support rows. It's a machine that is plate loaded; you rest your chest on a pad and row.


gwcaton
Thank you sir.
Ah, yes... I think I tried that once, and it crushed me Puts SO much pressure on my chest.


Posted by: yellowmoomba

I like the lifts in here CP!! Nice job


Posted by: CowPimp

DeadBolt
Thanks man. I think jumping rope fits into circuits like that very nicely. I have been using it a little more lately.

Seanp156
Pretty good movement though. Prevents cheating with the rows, which can happen very easily if you don't focus on not cheating.

yellowmoomba
Much appreciated.


Warm-up Dynamic Flexibility

Sumo Deadlifts
137 x 3
227 x 3
277 x 3
317 x 1
367 x 1
397 x 1
427 x 1 PR

Good Mornings - 75s RI
227 x 8, 8, 8, 8

Unilateral Free-standing Squats - 60s
BW x 6, 6, 6, 6 (Per Side)

BB Hyperextensions - 60s
87 x 8, 8, 8

Full Decline Reverse Crunches - 30s
BW x 10, 10, 10

Russian Twists - 30s
8.8lb med x 15, 15, 15

Cool-down Stretching


Woo, a deadlift PR to finish off my first macrocycle before a deloading week. I will retest my conventional deadlift when I come back too. I'm shooting for 437. My grip, again, was near its limit. I think I'm going to throw in SLDLs a lot more to make sure my grip is keeping up.

Good mornings for reps like that are rough, but I didn't falter one bit. Uni squats were fun. I was falling over with my left leg a lot. I started to fall into the groove more as I progressed. I'm liking hyperextensions more when I throw some weight on there. Finished with ab work and called it a day. Definitely a satisfying workout. I love deadlift PRs!


Posted by: gwcaton

Great wo CP

Congrats on the PR what are you weighing in at nowadays ?


Posted by: boilermaker

Hey there Cowpimp. Haven't dropped by in a while. Things look GREAT! keep up the good work


Posted by: CowPimp

gwcaton
Thanks mang. I was 198.6 today. I have to keep that in check so that I don't go over 199 come competition time in April. If I gain a few more pounds that's okay, I'll just have to cut back. I'll probably drop back to around the low 190s come summer time. I estimate at least half my gains (From about 184) have been muscle.

boilermaker
I haven't been journal hopping much myself l