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CowPimp Picks Up Heavy Shit


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Posted by: PreMier

what events?


Posted by: CowPimp

Quote:
Originally Posted by PreMier View Post
what events?
I ended up doing the log press, tire flip, yoke walk, and farmer's walk.

Log Press:
Had some trouble here, but probably started out a little heavier than I should have. I was basically doing singles my first time out, haha. Also, I was doing it on wet grass (Not smart), which made things considerably harder. 140 didn't feel too bad, but still harder than I find a strict military press with a normal bar. The technique is a lot different. Then I did 3 singles with 190. The last one I lost my footing and took like 5 steps backward with it overhead, heh.

Tire flip:
This one I took to pretty quickly, though there is surely plenty of room for improvement. I did 725 for 8-10 flips for a couple of rounds. Again, getting the technique down is harder than you might think, but this was more doable for me.

Yoke walk:
Did just the yoke, which was 460. Man, this one fucked with me at first. I started trying to walk too fast, too soon (Before getting totally rock solid stable), and my stance was too wide. You have to get really really really stable first, then take baby steps with your feet close together. I did two one way trips with this. I feel like I can do a lot better with this one once I get the technique down.

Farmer's walk:
Used actual FW implements here. I did 185 in each hand for a couple of oneway trips along the guy's driveway. This one I had down pretty good too, though I do have some experience with this. However, things get quite a bit tougher at this weight. My grip was actually just fine for this. I feel like I have a lot more in terms of grip. It was like the yoke though, in that you have to take smaller steps with the feet closer together and all that jazz. It's not quite to the same level, but somewhere in between the yoke and normal walking.

It was an boatload of fun! The guys were really supportive even though I had a shakey start. Some of those guys were fucking beasts! I really want to make my way back there again. Soon they are going back to training Saturday mornings. If I can, I will try to go on a regular basis, or at least periodically.


Posted by: PreMier

thats awesome

you should start doing strongman!


Posted by: Witchblade

Strongman stuff rocks! Good luck!


Posted by: Gazhole

Its sounds like something you could really get into, you've always been big into your strength stuff.

Tis good you're experimenting! Youll have to put up some videos when youve got comfortable with it.

How tiring was it once you'd finished up compared to a more 'traditional' gym workout?


Posted by: DOMS

Cowpimp, the epitome of functional strength.


Posted by: CowPimp

Thanks for all the support guys!

Oh, and Gaz, it wasn't really that tiring. There was so much chit chat and whatnot that the workout took a really long time. I'm used to handling a much higher density and volume of work, and I definitely didn't push myself that hard on the farmer's walks either.



One notable thing this past week was a 290 bench press. I plan on getting back into some conjugate periodization. I will sort of use the Westside template, however, I will be using push pressing and db snatches for my power movements for the time being.

I 1-arm snatched an 80 for 3 reps each side pretty damned easy on Friday. In fact, it felt great. I'm quite confident I could hit 100, but that's where our DBs stop. Looks like it's almost time for plate mates!

This week was a little weird with workouts because of my Strongman biz on Sunday. In fact, I was pretty sore in various places, but my forearms were sore until fucking Saturday. In fact, I partially ripped of a callus on Wednesday doing RDLs. I can't wait until I lift tomorrow with some renewed grip!


Posted by: fufu

that SM shit sounds super fun


Posted by: Gazhole

Quote:
Originally Posted by CowPimp View Post
Oh, and Gaz, it wasn't really that tiring. There was so much chit chat and whatnot that the workout took a really long time. I'm used to handling a much higher density and volume of work, and I definitely didn't push myself that hard on the farmer's walks either.
Ah right, yeah thatd make sense if it took ages - your work capacity is the stuff of legend

Kudos on the Bench Press btw, 290 is awesome

Do you think youll get more into the strongman stuff from now on? If its fun thats half the battle, its always easier to train for something you like.


Posted by: AKIRA

Quote:
Originally Posted by CowPimp View Post
I ended up doing the log press, tire flip, yoke walk, and farmer's walk.

Log Press:
Had some trouble here, but probably started out a little heavier than I should have. I was basically doing singles my first time out, haha. Also, I was doing it on wet grass (Not smart), which made things considerably harder. 140 didn't feel too bad, but still harder than I find a strict military press with a normal bar. The technique is a lot different. Then I did 3 singles with 190. The last one I lost my footing and took like 5 steps backward with it overhead, heh.

Tire flip:
This one I took to pretty quickly, though there is surely plenty of room for improvement. I did 725 for 8-10 flips for a couple of rounds. Again, getting the technique down is harder than you might think, but this was more doable for me.

Yoke walk:
Did just the yoke, which was 460. Man, this one fucked with me at first. I started trying to walk too fast, too soon (Before getting totally rock solid stable), and my stance was too wide. You have to get really really really stable first, then take baby steps with your feet close together. I did two one way trips with this. I feel like I can do a lot better with this one once I get the technique down.

Farmer's walk:
Used actual FW implements here. I did 185 in each hand for a couple of oneway trips along the guy's driveway. This one I had down pretty good too, though I do have some experience with this. However, things get quite a bit tougher at this weight. My grip was actually just fine for this. I feel like I have a lot more in terms of grip. It was like the yoke though, in that you have to take smaller steps with the feet closer together and all that jazz. It's not quite to the same level, but somewhere in between the yoke and normal walking.

It was an boatload of fun! The guys were really supportive even though I had a shakey start. Some of those guys were fucking beasts! I really want to make my way back there again. Soon they are going back to training Saturday mornings. If I can, I will try to go on a regular basis, or at least periodically.
Who provides the necessities to do these workouts? Id fucking love to do them.

I see youre deloading and that your weight sessions last 20 minutes. what are you doing for the 20 minutes...or are those they?


Posted by: Witchblade

I just dropped by to tell you you're a hippie and a strongman.

Hippie!



Strongman!




Posted by: CowPimp

fufu
It was fun for sure!

Gaz
At the moment it's not feasible to get out there, unless I hose over some of my clients. I'm not that pressed to do it that I want to do that. If the guy who has the equipment decides to start training on Saturdays, then I might get involved more.

Akira
Just some guy that a coworker of mine knows. No, the 20 minute workouts were just random sets of 3-4 resistance exercises, and I kept the sets far from failure.

Witch
Haha, nice.


Nothing too special to report as of late. Did a 455 conventional deadlift on Monday. PR for conventional stance, though I have pulled that sumo before. I also did a 90lb 1arm DB snatch for 3 reps per arm on Friday. Actually wasn't too too hard. I could probably snatch a bit past 100 for a single. 80 felt like butter; 90 took more thought and effort. Oh, I also did dips for the first time since my sternum reacted poorly. I did 115 for a triple and 100 for a set of 5. Not too shabby.


Posted by: Scarface30

nice man.

sounds like you're doing superb with the strength work


Posted by: CowPimp

Wow, didn't realize that it's been so long since I made a post here. I need to bump up my activity levels. Jeez.

Anyway, in terms of my workouts, I front squatted 295 for a single recently, with a little more in me to spare. That felt great. Don't remember if I mentioned that I did dips again. Did +100 for a couple sets of 6.

Also, I'm going to shave about 5 pounds, and then around New Years probably start bulking again for 2-3 months before I really get cut for the summer.


Posted by: fufu

Nice front squat.


Posted by: fufu

http://www.ironmagazineforums.com/op...y-cowpimp.html

More people posted in it, but there was trouble with the forum so alot of the posts for some days were lost. Did you have a nice birthday?


Posted by: CowPimp

Thank ya Fufmeister.


Posted by: CowPimp

Had a pretty nice run with back squats yesterday. Did 275x5, then 3 sets with 285x5.

NG Chinups with 55 strapped on for 4 sets of 5, and I probably could do like +75 if I went all out on one set.

1-leg RDLs with 90s for a few sets of 5. The last set was SLOPPY though. Partly because my grip was just failing miserably, heh.

Also pulled 345 for 3x10 with sumo deadlifts Monday. I was happy with that. The first set was easy, probably could've done 15.

That's some stuff.


Posted by: fufu

Nice!


Posted by: CowPimp

I'm currently about to start gaining weight again and using the Westside template. I got up to about 200, then did a mini cut down to 195 or so, and now I'll push back up to 205 or maybe more depending on how lean I stay up to that point.

I'm also trying to mess with nutrient timing a little more (Carbs for breakfast, pre-workout, and post-workout) and a higher fat diet to see how I respond. Most meals are either protein/fat or protein/carbs, but not a mix of all three, save for breakfast.

Here's a taste of the type of workout I've been doing. I recently reincorporated the more traditional Westside DE work in there, as before I was using power cleans and push pressing.

Box Squat
45x5
135x2
195x8x2

Deadlift
275x10x1

Safety Bar Good Morning RI120
160x4
220x2x5
210x2x5

Zercher Squat RI90
135x5
205x3x10

Seated Row RI60
#13x10
#14x10
#13x10


A couple of notes. The safety bar is fucking hard; I can rep that out all day with a standard olympic bar. Zercher squats have always sucked for me, but I'm getting much better at them. I also put away the vagisil and stopped using padding, and that shit hurts like a motherfucker.

We got all this great new equipment at my gym: adjustable box, bands, safety bar, cambered bar, sandbags, log, prowler, weight releasers, farmer's walk handles on the way, etc. New toys for the win.


Posted by: fufu

wow, that is sick equipment for the gym.

have you been training but just not logging?


Posted by: CowPimp

Quote:
Originally Posted by fufu View Post
wow, that is sick equipment for the gym.

have you been training but just not logging?
Correct. I still have my hard copy log; I have just been lazy about coming on here and posting in my journal. Really, I haven't been posting on IM like I should period.

Anyway, nothing amazing to report, but I did hit 315 with Zercher squats yesterday. No padding baby. Got some nice bruises from that. It was pretty either. I definitely lost my posture some, but the depth was good and I got that bitch up. Pretty nice 40-50 pound PR for me on that lift.

I also did a floor press for 275 yesterday. I'm pretty sure that's a 10-20 pound PR for that lift. I need to work my floor press more. It seems to help my bench a bunch as I almost always suck around midrange.

Also, I'm going to start doing my DE work with bands for a bit. Did my DE work on the bench with them last Friday, and it felt great. Totally different, but I could certainly tell that it made me keep accelerating well after getting the bitch moving!


Posted by: fufu

nice nice, I don't like when the insides of my elbows rub against my knees and thighs when doing deep platform deadlifts, I don't know if I could do those Zerchers. I tried them once with 135 and it was a bitch. I can imagine it being similar to getting used to the bar on the traps for back squats but 10 fold on the elbows.


Posted by: Witchblade

Zercher squats are too hardcore for me. That shit hurts!

That's some sick stuff you got there at your gym. Seems ideal.


Posted by: CowPimp

You don't fully get used to the Zercher's. However, I would say somewhere in the middle of the warmup sets I do is the worst. Once I got really heavy, my adrenaline was going enough that I didn't really feel it until after I got the bar out of the crook of my arm, heh.


Posted by: Gazhole

Zercher squats and Zercher good mornings are brutal. Its surprising how just changing the position of the weight can affect the whole feel of the movement. They feel completely different from the regular variations.

Much harder too


Posted by: Witchblade

I have a question for you, CP. I'd say my body is in pretty good alignment right now, mobility, flexibility and strength ratio wise. However, when I do Cook hip lifts, I feel a strong contraction in my hams instead of in my glutes, almost cramp like. The only thing I can think of that would cause this is improperly firing glutes, but that seems out of the question for me.
I get sore glutes from deadlifting and squatting, I do dynamic and static stretching stretching for my entire lower body, my hip flexors never cramp up, I can touch my toes and easily do pistols and below parallel squats and my posterior chain is way stronger than my quads and hip flexors.

I think you're one of the most knowledgeable members when it comes to body alignment and disfunctions so I'd appreciate your opinion on this.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp View Post
Also, I'm going to start doing my DE work with bands for a bit. Did my DE work on the bench with them last Friday, and it felt great. Totally different, but I could certainly tell that it made me keep accelerating well after getting the bitch moving!
I can do up to 10 sets trying to max out on ME bench days and I'm not nearly as sore as when I use bands/chains on DE bench days. Awesome exercise.


Posted by: CowPimp

Quote:
Originally Posted by Witchblade View Post
I have a question for you, CP. I'd say my body is in pretty good alignment right now, mobility, flexibility and strength ratio wise. However, when I do Cook hip lifts, I feel a strong contraction in my hams instead of in my glutes, almost cramp like. The only thing I can think of that would cause this is improperly firing glutes, but that seems out of the question for me.
I get sore glutes from deadlifting and squatting, I do dynamic and static stretching stretching for my entire lower body, my hip flexors never cramp up, I can touch my toes and easily do pistols and below parallel squats and my posterior chain is way stronger than my quads and hip flexors.

I think you're one of the most knowledgeable members when it comes to body alignment and disfunctions so I'd appreciate your opinion on this.
All of that still doesn't necessarily mean your glutes are firing like they should. It means they are working to some extent, but not necessarily optimally.

Have you tried stretching your hip flexors and rectus femoris before hand, and trying that on a regular basis? Some self myofacial release on these muscle groups, and perhaps the TFL as well, would also probably help. Sometimes it is a case of reciprocal inhibition.

I know that generally static stretching is supposed to be "bad" before a workout because it reduces the power output capabilities of the stretched muscle group. However, that can be beneficial if the muscle is shortened and overactive.


Posted by: Witchblade

Thanks, I'll experiment with more stretching and warm-up methods and see how that goes.


Posted by: P-funk

Just because you "feel" a contraction in the hamstrings on the cook hip lift does not mean that your glutes are not firing or firing improperly. You are extending your hip and obviously the hamstrings fire (along with glute max and adductor magnus). The real problem is when someone gets cramping from performing the exercise as that shows there is possibly a problem with over contraction of teh hamstrings.

You can test firing patterns if you lie prone and have someone place one hand on your lumbar errectors (palm on one side/fingers on the other) and then the other hand with the palm on your glutes and the fingers on the hamstrings. You perform a hip extension and they can feel firing patterns as far as what fires first. THe ideal firing pattern is not agreed upon between therapists, so it is tough to actually determine what is best. The important thing is that it gives you information about what is going on and the therapist can see what your movement looks like.

To determine proper function you need to be tested in person with movemnt, manual muscle testing etc.....to assume that the cook hip lift tells all is a GROSS oversimplification that personal trainers around the country seem to be making. It gives you some information....but not all information.

One tests tells you something.....several tests confirm what you need to know.


Posted by: Witchblade

That puts things into perspective. I'll look into manual muscle firing testing, but I doubt I'm going to find a professional so I'll see if I can either 'solve' the problem or conclude it's nothing serious. More prehabilitation work won't harm me either way.

Thanks for the info, guys. I really think you should write a book or at least publish.


Posted by: P-funk

what does it look like when you walk or perform a step up or a lunge? Does your hip drop? Can your pelvis stay level? These are things that I look for when assessing glute function.....more so that the hip lift test (although I use that one also). I have a battery of test that I run through just to see how things work together and integrate with eachother and then to confirm other things I am seeing. From there I base what I am going to do soft tissue wise (with regard to some of the manual therapy I am using on people) and training wise (with regard to mobility and exercise).

If you don't assess the stuff, you are left with a "shot-gun" method, which is essentially throwing a ton of shit at a wall and hoping something sticks. Sometimes it works out and sometimes it doesn't.



*sorry for the journal clutter cowpimp*


Posted by: Big G

Quote:
Originally Posted by CowPimp View Post
I did hit 315 with Zercher squats yesterday. Pretty nice 40-50 pound PR for me on that lift.
Congrats!


Posted by: Big G

Interesting read, as ever. Makes me wonder how to learn more, faster.

What's your history CP, education-wise (if you don't mind me asking)? Where has the knowledge you've accumulated come from?


*Two posts. Woops.*


Posted by: CowPimp

No problem. I like some discussion in here! By the way P, he did say the contraction in his hammy was "almost cramp-like" or something along those lines.

Also, Big G, I have just done a decent amount of reading and I goto school for kinesiology at the univeristy of MD. I'm undergrad though, nothing special. I also have a couple years of experience as a personal trainer.

Honestly, I don't feel like my knowledge base is that great, but I know the basics.


Posted by: P-funk

Will your undergrad be in kines? Or are you minoring in that and majoring is something else? For some reason I thought you said you were majoring in something unrelated to this field?


Posted by: CowPimp

Quote:
Originally Posted by P-funk View Post
Will your undergrad be in kines? Or are you minoring in that and majoring is something else? For some reason I thought you said you were majoring in something unrelated to this field?
I'm majoring in kinesiology. I was doing exercise science, which is basically the same thing with a different name, which they used at my community college.

Perhaps you are referring to network engineering? That was my original major. I switched that several semesters ago.


So I've made some solid lifts over the past few weeks. I got a small deadlift PR of 465 (500 is getting closer!), a small squat PR of 345, and I military pressed 180 (I should be able to hit 185).

I also recently did some farmer's walks for about 30-40 feet with 250 in each hand. My core musculature had more left, but my grip failed. I think with chalk, or some knurling on the handles, I could've held on a bit longer.

I'm also really happy about that squat because it was a deep olympic squat. I feel like I have another 5-10% over that if I worked at my PL style squats, at least. I definitely feel like I had a tiny bit more in the DL and overhead press too, but I was fried by the time I hit those numbers. I'll test them again soon!

I also weighed in at a solid 198 the other morning. That's definitely the most I've been while this lean. I'm still adding some weight, so I will get in the 205+ range before cutting back again.


Posted by: Pylon

Pimptastic!


Posted by: Nate K

Quote:
Originally Posted by CowPimp View Post

I also weighed in at a solid 198 the other morning. That's definitely the most I've been while this lean. I'm still adding some weight, so I will get in the 205+ range before cutting back again.

Wow, good job.


Posted by: PreMier

you should post moer often ya bumb


Posted by: nadirmg

any links for where I can see what a zercher squat looks like?


Posted by: CowPimp

Thanks for all the support despite my lackluster posting status. Yeah, I know you're right PreMier, but it's hard to even get the time to do it these days. I just don't have the zeal about my online journal like I used to anyway, so I post the important stuff only. I still keep my hardcopy journals for progress tracking.

nadirmg, here is a link to a video of one of my co-workers doing some heavy ass zercher squats:
YouTube - MikeYuhaniak.com - Max Effort Zercher Squats

Okay, update. I broke a squat record. Got me 355 on an olympic style back squat. It definitely got hard for me to keep my upper back straight on this, and that is usually never a problem with back squats. I feel like my legs had a little more in them though. I could get 365 in the near future if I worked at it and got my midscection/upper back up to snuff.

I also did a 285 suspended bench press the other day, solid. I feel like I could've probably done a 300 bench right then and there. I'll have to test that again soon.


Posted by: nadirmg

Quote:
Originally Posted by CowPimp View Post
nadirmg, here is a link to a video of one of my co-workers doing some heavy ass zercher squats:
YouTube - MikeYuhaniak.com - Max Effort Zercher Squats
holy crudnuts... that looks painful! i gotta try those!


Posted by: CowPimp

Quote:
Originally Posted by nadirmg View Post
holy crudnuts... that looks painful! i gotta try those!
Yeah, it is painful. I did it with about 100 pounds less and I my bicep tendon was screaming. You get used to it though, heh.


Posted by: Stewart20

What exactly are the point of those squats? I watched the video of your friend, and for him to be able to do 415 like that, seems to me he could do a heck of a lot more on a regular back squat, or perhaps even a front squat. Why would you limit the weight your legs could really do by what you could hold in your arms? It doesn't seem very efficient to me.


Posted by: CowPimp

Quote:
Originally Posted by Stewart20 View Post
What exactly are the point of those squats? I watched the video of your friend, and for him to be able to do 415 like that, seems to me he could do a heck of a lot more on a regular back squat, or perhaps even a front squat. Why would you limit the weight your legs could really do by what you could hold in your arms? It doesn't seem very efficient to me.
More emphasis on the glutes and hammies by shifting the center of mass anteriorly. As well, it puts a serious demand on the trunk. If you find that you "fall forward" too much coming out of the hole or you lose proper spinal positioning when you squat then it's a good variation to include.

It's not limited by what you can hold in you arms either, at least not from my experience.


Posted by: Stewart20

Quote:
Originally Posted by CowPimp View Post
More emphasis on the glutes and hammies by shifting the center of mass anteriorly. As well, it puts a serious demand on the trunk. If you find that you "fall forward" too much coming out of the hole or you lose proper spinal positioning when you squat then it's a good variation to include.

It's not limited by what you can hold in you arms either, at least not from my experience.
Hmmm interesting, that's some good info, thanks CP So you're saying that if your heavy back squats resemble a good morning, this type of squat might help correct that problem?


Posted by: CowPimp

Quote:
Originally Posted by Stewart20 View Post
Hmmm interesting, that's some good info, thanks CP So you're saying that if your heavy back squats resemble a good morning, this type of squat might help correct that problem?
Exactly, or if you find that you get a little thoracic rounding, then it can sometimes help there as well. I also like safety bar squats for that very reason, but most people don't have access to one of those.


Posted by: CowPimp

So I hit a 345 zercher squat on Monday. I should be able to do significantly more on my back squat if I really get in the zone. That same workout I also did 5x5 @ 285 with good mornings. Then I finished with 2x6 @ BW+55 with 1-leg squats. I felt like shit going into that workout and ended up doing great.

I also got another 5 pound PR on my bench. I hit 295 on Tuesday. I will attempt 300 again next week. I'm pretty confident that I can do it if I get in the right mindset and have my form locked down. I also did 3x5,4,3 with 160 on the military press and 5x5 at 270 with the seated row.

Overall my numbers have been good lately, and I'm pretty darned happy!


Posted by: fufu

Numbers look good indeed.


Posted by: CowPimp

Most recent good numbers are 165 for a couple sets of 5 on the military press with some dropoff on later sets. I also did the seated row with like 275 pounds or so for several sets of 5. I've also done dips with +90 for a couple sets of 8 before having a dropoff in reps.

I did a safety squat bar box squat with 340 yesterday. I did some reverse lunges with 225 for a couple sets of 6 each leg. I also did some leg pressing for the first time in ages because my quads always seem to bukkake on me during heavy squat. I did 810 for 4 sets of 6, which is definitely more than I've ever done on that thing.

Last Wednesday I was 201 pounds.

I'm switching around some accessory work this week, so we'll see how that goes.


Posted by: Gazhole

Really good numbers dude

Zerchers rule, also. Really tough movement to get any sort of intensity on so kudos there!

Things seem to be going great for you though dude, you need to post more updates! IM misses the 'pimp.


Posted by: PreMier

Quote:
Originally Posted by CowPimp View Post
I also did some leg pressing for the first time in ages because my quads always seem to bukkake on me during heavy squat.


what?


Posted by: CowPimp

Got me a 475 deadlift the other day. I also hit a 185 military press, strict as can be.

I started cutting a few pounds this week to keep body fat in check. It won't be long. I just like to take 4-6 week breaks from bulking to maintain a low body fat and give my digestive system and brain a break from bulking, heh.

This last 3 months was great. If I was powerlifting, that's 70 pounds I added to my total: 30 on the squat, 20 each on the bench and dead. Other stuff also improved like rowing strength and overhead pressing. Good times.


Posted by: fufu

noiiiice


Posted by: CowPimp

This past week I did a few more notables. I hit a 355 good morning, though I'll be honest it turned slightly squatty on the way up, but still within reason. I also hit a 190 strict military press. As well, I did:

a leg press with 860 for a couple sets of 6
incline pressed 225 for 5
deadlifted 415 for 5
flat pressed 245 for a few sets of 6
some seated row with 285 for 6
dips with 115 hanging between my legs for 5
stepups onto a fairly short step for sets of 9 with 225
some reverse lunges with 235 for a couple sets of 6

I ended up peaking at nearly 205, so I will but cutting back the next few weeks as I said before. I was 204.x for my last weigh-in while bulking this time around.


Posted by: boilermaker

good to see you are still picking up heavy shit!!!


Posted by: fufu

You are seriously strong for your weight man.

You have come a damn long way.


Posted by: CowPimp

Thank you gentlemen. I appreciate your support.

I have been cutting with good success the last couple of weeks. I can already see a difference around my midsection. It's small, but noticeable. I haven't even stepped on the scale yet, but I'll do a weigh-in this coming Wednesday. I expect about 3-4 pounds down. I tend to lose a pound or so in water, and I expect at least 1-1.5 pounds for each week so far.

I'm also going to take it easy this week. I'll lift twice and do some conditioning twice, but nothing of really high intensity. I just want to keep active, in the rhythm, and maintain my sanity, which tends to wane when I don't exercise at all for a week, heh.


Posted by: CowPimp

Monday I hit a box squat of 365 on a slightly below parallel box, which is definitely a PR for me. It was damned hard, but I got it. I'm pretty happy with that considering my drinking marathon this past weekend (Most I've had in the last couple of years probably; I was visiting a friend at Penn State) and the fact that I have been in a caloric deficit (Mostly) for the past few weeks.

I'm also trying something new in terms of loading parameters. I'm picking a given intensity, and a target number of repetitions. I terminate each set if my form breaks, the movement slows noticeably, or my face breaks a relaxed state. I will do as many sets as it takes to reach that target number of repetitions (People do this a lot with chinups, for example). Chad Waterbury has espoused the benefits of such training in the past, and we had a workshop with an extremely knowledgeable trainer here where he released a stream of conciousness that inspired me to give this a shot. We'll see how things work, especially once I drop these last 3 pounds or so and go back to bulking!


Posted by: Gazhole

Wont that stop you pushing through the rep? You're trying to be a superhero arent you, sooner or later you'll be able to lift a bus without your face changing :P.

That sounds like a whole new variable to mess with though.

Congrats on the PR too


Posted by: CowPimp

Quote:
Originally Posted by Gazhole View Post
Wont that stop you pushing through the rep? You're trying to be a superhero arent you, sooner or later you'll be able to lift a bus without your face changing :P.

That sounds like a whole new variable to mess with though.

Congrats on the PR too
I mean you want to finish the rep if you start, but if you lose your composure, form, or slow down too much, then the set ends when that rep ends.

Haha, thanks for that GH.


Posted by: CowPimp

Latest PR, I hit a 215 overhead lockout from about eye level. Was tough, but I maintained balance and it went up fast enough that I felt like 220 was a slight possibility with a seriously slow grind and a little additional nervous system excitation.

Also, a rep from AtLargeNutrition, a sponsor of this board, has been so kind as to send me some of their supplements to try. I'm going to give it a few weeks and then post up my thoughts on these items. I got their protein powder and a supplement called Results. Look for this in the supplements section.


Posted by: CowPimp

Training is going well. I switched it up to a 3 day per week lifting program consisting of all full body workouts. Tried some overhead squats the other day. They are a real bitch, and my technique sucks so I have to use complete and utter panzy weights. No matter; I am going to make myself keep this move in because I know it will do wonders for development of my upper back and scapular stability.

Also, check out my review of AtLargeNutrition's protein powders:
http://www.ironmagazineforums.com/su...n-powders.html


Posted by: CowPimp

I finally got a digital camera, and it is capable of recording some decent quality video. So, I got a shot of me pulling 435 for 4, and doing weighted dips (About 90-100 pounds of added weight) for 8 reps.

Deadlift: YouTube - Deadlift 435x4
Dips: YouTube - Dips + 90-100 x 8

Enjoy!


Posted by: Mista

That dip station looks like it's going to break.


Posted by: CowPimp

Quote:
Originally Posted by Mista View Post
That dip station looks like it's going to break.
It's a hyper pad. It's ghetto rigged. We don't actually have a dip station, heh.

I fucking hate the octagonal weights too. Sometimes on a deadlift when it goes back to the floor it hits an edge and rolls. It does the trick though I spose.


Posted by: Witchblade

Heh, it seems we have very similar leg proportions (not size). We deadlift the exact same way. Little quad work, all posterior chain.


Posted by: Seanp156

Quote:
Originally Posted by CowPimp View Post
It's a hyper pad. It's ghetto rigged. We don't actually have a dip station, heh.

I fucking hate the octagonal weights too. Sometimes on a deadlift when it goes back to the floor it hits an edge and rolls. It does the trick though I spose.
Heh, that answers all the questions I was going to ask, I thought it looked like a hyper station. One of my friend's has had to deal with octagonal weights and said they're horrible for deadlifting.

Impressive deads without a belt, looks like you half way stiff legged em a bit, at least after the first rep.

Nothing like gyms playing shitty rap music, top 40, etc... I'd die without my mp3 player with all the shit they play most of the time now.


Posted by: soxmuscle

Quote:
Originally Posted by CowPimp View Post
I fucking hate the octagonal weights too. Sometimes on a deadlift when it goes back to the floor it hits an edge and rolls. It does the trick though I spose.
Same exact problem at my gym here. I hope we don't hurt ourselves because of these stupid weights..


Posted by: CowPimp

Sox, I totally agree. I just want my gym to get a few rounded plates. You only need one on each side and then it doesn't happen. I think I might request them of the management. Yeah, I don't use ANY quad on my deadlifts, heh.

Sean, if I use any quad at all, my DL sucks. My quads blow. I'm all ass and hammies. My Olympic squats suck too, heh.

Speaking of which, here are some more videos from my training session today:

Squat 275x8: YouTube - Squat 275x8
Military Press 175x3: YouTube - Military Press 175x3
Chinups +80x3: YouTube - Chinups +80x3

Also did some lunges and overhead squats. Lunges were with 80s for a couple sets of 7 or 8. Overhead squats are light, at 75, for a couple sets of 10 I think. I am going to keep this in no matter what (The OH squats). I suck at them, and I'm still learning technique, so I'm slowly progressing as I become a bit more comfortable with the weight and movement itself.

Oh, and on another note, the reason I didn't use a belt to add weight for the dips and chins is because I broke it a week or two ago, haha. It just snapped on me mid-set.


Posted by: soxmuscle

Do you know how much the chains weigh in the Dip video?

And yes, I may ask management to buy a few rounded ones for deadlifting as well.


Posted by: CowPimp

Quote:
Originally Posted by soxmuscle View Post
Do you know how much the chains weigh in the Dip video?

And yes, I may ask management to buy a few rounded ones for deadlifting as well.
I think 30 pounds a pop? The vest is about 30 as well. I thought the vest was 40, but someone had removed some of the weights.


Posted by: CowPimp

So I just got back from a vacation in Vegas. I still have been working out, and I worked out 3 times while gone. As well, one day was spent rock climbing and hiking for a good several hours, so it was not a sedentary vacation by any stretch of the imagination.

By the same token, I ate like someone who hadn't had food in weeks, and I put on 8 pounds in under a week. Needless to say, I will be cutting for the next several weeks. I'm going to get leaner than I was before. I will also be more aggressive, shooting for more like 2 pounds per week of fat loss. I will post up my diet shortly.

I also put up a couple of videos on my YouTube page of some Vegas stuff. I will put up a couple more later. One of which was a free fountain show out front of the Bellagio hotel, which was fucking awesome.

YouTube - CowPimp's Channel


Posted by: yellowmoomba

Good Videos

I like the chuck taylors



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