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CowPimp Picks Up Heavy Shit

IML Gear Cream!
I was wrong. My actual time on that was 21:32. So I really shaved off like 1:15. I had left the time still on my stopwatch and noticed it this morning. It's going to be damned near impossible to get it much lower, because I pretty much took no rest, heh.
 
Wednesday

A Incline Bench ME
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail,Fail

Note: I was closer on this than last time. Close enough I thought a second attempt might do it. It was just the lockout basically. Once my elbows hit 90 degrees there was a rapid slowdown.

B NG DB Bench RI90
60sx3
90sx2x4
85sx2x4

C Bent Row RI90
135x5
210x3x8

D Chinup RI90
BWx4
+60x5,4,3

Note: I used a belt this time for the first time in a long time. I almost like my DB between the feet method better because the setup is easier. I probably should've jumped only 5 pounds, but I went 10, heh.

E L Lateral + External Rotation RI60
20sx2x11


Not a bad workout. I was mad about the incline press misses, but beside that it was pretty solid. 225 went up so quick that I was surprised I couldn't eek out 235. I'll switch this exercise next week, but I'll come back to it soon because I guarantee that will be broken within the next month or so.
 
Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!
 
Gazhole said:
Great Chins! 60lbs is a lot of added weight!

Does NG mean negatives? If so you're crazy, 90second negatives?! Either im reading that wrong, or you're more godly than we first thought!
Click to expand...

Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.
 
CowPimp said:
Neutral grip. So it's kind of like a close grip DB press with a hammer grip. Quite a bit harder than regular DB presses.
Click to expand...

Thank god!

Ill have to try those. I was trying out some new grips on a few exercises the other day actually, just playing around. Its surprising how much of a difference it can make.
 
I like the D.B. between the feet if the bar is at the right height but the doesn't normally happen.
 
Friday

Gaz
It absolutely makes a big difference. You have to shave a minimum of 10% off the weight you're using, sometimes more depending on where you strengths and weaknesses lie.

Katt
Thanks. I was actually a tad bit dissapointed, but it could be worse.

Nate
Well, I usually just use a bench or box to boost me up.


A Box Squat DE
45x5
95x2
135x2
155x8x2

B 1-Leg Hyper
(1sec iso at top)
+45x3x8

C Pullthrough
(1sec iso at top)
#15.5x4x12

D Prone DB Row
80sx4x8


Rest intervals were a bit different here. I worked out with another trainer at the gym. I went quite a bit heavier on the 1-leg hypers and felt pretty good with that weight too. I'll try and pump the reps up a couple this coming Friday.

I skipped the ab work. I dunno, I just think it's stupid and doesn't help very much.
 
Sunday

A Bench Press DE
45x5
95x3
145x8x3

B CG Incline Press RI90
115x5
145x4x8
135x7

C CG Seated Row RI90
#15x8,8,8,6

D1 Face Pull RI60
(1sec iso)
#9x3x12
D2 Tate Press RI60
37sx3x12


Nothing special to report here. Started this workout kind of tired but got into it a bit more. I actually felt pretty strong come time for the seated row. I think they are 15 pound plates on that stack, so I was doing around 225.
 
IML Gear Cream!
Monday

Witchblade said:
Wow, 225lbs x 8,8,8,6 on cable rows! :mooh:
Click to expand...

Thanks. I would love to be rowing the stack one day, heh.


A Squat w/ Chains ME
45x5
95x3
135x3
185x3
215x1
245x1
275x1
285x1
295x1

Note: That last one was REALLY slow. Wow, I knew I had it, but that sticking point was a serious sticking point. Also, I used one pair of chains on each said. It probably added about 20 pounds at the bottom and like 50 pounds at the top or something like that, maybe more if anything. I'm not entirely sure.

B RDL RI90
285x3
375x4x4

C 1-Leg Squat RI90
+45x2x6
+25x6


I was happy with this. Everything got pretty damned hard, including the accessory work. I was definitely pleased though. That was the most I had ever used for RDLs. My grip felt surprisingly strong; I thought it might give me more trouble.
 
yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.
 
fufu said:
yay for PR's

I bet you could be pulling 500 by the end of this year if you wanted to.
Click to expand...

I will try. We shall see. I kind of want to work my squat/bench more because both are just pathetic.
 
Yeah

I find I don't need to train actually full deadlifts alot of the time to get better at them. Heavy squats + RDL's seemed to work pretty well for me. Maybe you are similar, who knows.
 
How heavy are your chains? The chains I use are anywhere between 25 and 50 pounds. Do you take that weight into consideration or..
 
Tuesday

fufu
That's probably what I should be doing. Deadlifts are my strong point, so it doesn't make a lot of sense to focus on them. I should do what I suck at more often.

soxmuscle
I'm not exactly sure. I think each pair of chains is about 25 pounds, plus whatever the tiny holder chains are (Another 5 pounds or so per side?). Also, the weights I listed do not include the chains.


5 Rounds RI60
16kg kettlebells x 6 reps:
Deadlift
RDL
Bent Row
Swing
Snatch
Front Squat
Push Press

Treadmill
4.0mph@12% x 5mins

Did some complexes yesterday. I want to keep these around and really work them up. Man, they suck. This wasn't even too terrible this go around, but it gave me a taste for what's coming up when I start shaving down the rest interval and jacking up volume. Also, this is with two 16kg kettlebells.

My glutes and quads are still quite sore today (Wednesday), along with mild soreness in my scapular retractors.
 
that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!
 
Wednesday

fufu said:
that looks like a jolly fun complex.

I wish I had KB's just for style's sake. They're so cute!
Click to expand...

Heh, kettlebells are cool. They work well in this situation.


A Rack Lockouts ME
45x5
95x3
135x3
185x3
205x1
225x1
245x1
265x1
275x1
285x1
295x1
275x1

Note: 295 moved slow, horribly slow. This was probably like 5 inches off my chest.

B NG DB Bench Press RI90
60sx3
90sx3x4
85sx3

C Bent Row RI90
145x5
215x3x8

D Chinup RI90
+60x5,5,4

E L Lateral Raise + External Rotation RI60
20sx2x12


I have no complaints here. Accessory work was solid, and my maximal effort lift was new to me. I've never pressed from that height, but I did better than I thought. I'll see if I can crack into 300 territory with it and hopefully my bench will benefit.
 
Awesome weights you're moving there, CP!

:eek: Nice complex too. Next program im starting on the ol' circuit training again, looking forward to wanting puke!
 
very nice lockouts kimosabe.
 
katt said:
What are kettlebells???
Click to expand...

kettlebells.jpg
 
Those Rack Lockouts look incredible. I figured your arms were tired so I'd save you the time of answering Katt's question.
 
Friday

A Box Squat DE
45x5
95x2
135x2
175x8x2

B 1-Leg Hyper RI90
(1sec iso at top)
+45x3x10

C Pullthrough RI60
(3-2-X-1 tempo)
#15.5x4x10

D Prone DB Row RI90
50sx5
80sx4x9

E Chinups
100 Total


I felt pretty good for this workout, so I decided I would do 100 chinups at the end. Took me 10-15 minutes. Overall I was pleased with this workout.
 
Thanks for all the positive feedback peoples!
 
Sunday

A Bench Press DE
45x5
95x3
135x3
155x8x3

B CG Incline Press RI90
115x5
145x4x8,7

C Seated Row RI90
#15x3x8,7

D1 Face Pull RI60
(1sec iso)
#9.5x3x10
D2 Tate Press RI60
40sx2x12,10

Same Complex as Tuesday


All these weights are off the top of my head, but I think they are accurate. I did my complex here because I was unable to do it Thursday like I wanted. I was working on my car all my free time Thursday and Friday. I installed a few aftermarket parts, but I think I created a boost leak somewhere, so now I'm going to have someone help me figure it out.
 
Monday

A Squat w/ Chains ME
45x5
95x3
135x3
185x3
215x1
245x1
275x1
295x1
275x1,1

Note: Although 295 went up a little bit faster than last time, it was still really slow. I didn't feel comfortable doing more weight.

B RDL RI90-120+
295x3
385x3x5
405x3

C 1-Leg Squat RI90
BWx3
+45x3x6

Note: I did this exercise separately from everything. I did it late at night to make sure I had time in the day to finish planning programs and shower and all before my first evening client.


Pretty cool workout. That trainer I worked out with last time randomly hopped in here. He's a monster. He can squat in the 400s for reps, and has maxed out in the mid-low 500s totally raw. Deadlift is around the same. I was happy though. I outdid him on the RDL because his grip couldn't keep up. Woohoo!
 
strong strong. what is your deadlift from the floor now?
 
Thanks gentlemen. The most I have pulled to date is 455 with an Olympic bar. 500 isn't too horribly far away. I need to get back on the eating train, but food is so expensive. I'm already downing 4K a day and gaining nothing. Strength gains without the mass gains take so long!
 
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