CowPimp Picks Up Heavy Shit

PreMier · 02-22-2008, 03:22 PM

you should post moer often ya bumb

nadirmg · 02-25-2008, 05:00 PM

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

**CowPimp** · 02-28-2008, 04:53 PM

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.

nadirmg · 02-28-2008, 07:49 PM

Quote:

Originally Posted by CowPimp

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!

**CowPimp** · 02-29-2008, 05:31 AM

Quote:

Originally Posted by nadirmg

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.

Stewart20 · 02-29-2008, 06:34 AM

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.

**CowPimp** · 03-01-2008, 12:33 AM

Quote:

Originally 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.

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.

Stewart20 · 03-01-2008, 07:50 AM

Quote:

Originally Posted by CowPimp

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?

**CowPimp** · 03-05-2008, 10:59 PM

Quote:

Originally Posted by Stewart20

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.

**CowPimp** · 03-05-2008, 11:03 PM

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!

fufu · 03-06-2008, 09:09 AM

Numbers look good indeed.

**CowPimp** · 03-18-2008, 12:00 PM

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.

**Gazhole** · 03-18-2008, 01:15 PM

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.

PreMier · 03-18-2008, 01:21 PM

Quote:

Originally Posted by CowPimp

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?

**CowPimp** · 04-02-2008, 09:29 PM

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.

fufu · 04-02-2008, 09:30 PM

noiiiice

**CowPimp** · 04-12-2008, 07:46 AM

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.

boilermaker · 04-12-2008, 07:49 AM

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

fufu · 04-12-2008, 08:59 AM

You are seriously strong for your weight man.

You have come a damn long way.

**CowPimp** · 04-14-2008, 12:17 PM

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.

**CowPimp** · 04-23-2008, 12:42 PM

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!

**Gazhole** · 04-23-2008, 12:51 PM

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

**CowPimp** · 04-23-2008, 05:43 PM

Quote:

Originally 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

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.

**CowPimp** · 04-29-2008, 02:14 PM

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.

02-22-2008, 03:22 PM	#241
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	you should post moer often ya bumb
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-25-2008, 05:00 PM	#242
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7	any links for where I can see what a zercher squat looks like?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

02-28-2008, 04:53 PM	#243
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-29-2008, 06:34 AM	#246
Stewart20 I do it all for him Join Date: Sep 2005 Location: in my home gym Posts: 2,859 Photos: 2	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.
	http://futuretrainer.blogspot.com/ --My new blog!!

03-05-2008, 11:03 PM	#250
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	A few more PRs 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!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-06-2008, 09:09 AM	#251
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	Numbers look good indeed.
	fufu's 1337 Journal Your diet will set you free.

03-18-2008, 12:00 PM	#252
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	More Updates 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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-02-2008, 09:29 PM	#255
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Update 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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-02-2008, 09:30 PM	#256
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	noiiiice
	fufu's 1337 Journal Your diet will set you free.

04-12-2008, 07:46 AM	#257
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Random Update 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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-12-2008, 07:49 AM	#258
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	good to see you are still picking up heavy shit!!!
	My Journal: Are We Almost There Yet?

04-12-2008, 08:59 AM	#259
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,232 Photos: 7	You are seriously strong for your weight man. You have come a damn long way.
	fufu's 1337 Journal Your diet will set you free.

04-14-2008, 12:17 PM	#260
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	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.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-23-2008, 12:42 PM	#261
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Another PR 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!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos