I often do you go for a PR... or do you just go by how you feel that day?
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CowPimp Chews Cud
- Thread starter CowPimp
- Start date
@xfactor: Ideally I try for one every workout, but this world is not ideal. If you're talking purely 1RMs, then it's based on how consistent my form is with the current PR, program planning, and how I feel. If I'm deloading, for example, I won't fart around at those high intensities at all, let alone try to set a PR. If I wasn't planning on shooting for a PR, but I feel invigorated and mentally focused, then things change. Conversely, if I was gonna shoot for a PR but all my warm-up sets feel like garbage, then I'll skip it for the day.
ME Lower - 11/09/2011
A Front Squat
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 325x1 (PR), 310x1, 300x4x1, 295x2x1 - 9 @ 90%+
B1 GHR
Purple Bandx8,8,8,6 - 30
B2 NG Chinups
BWx11,11,11,10 - 43
C1 Half Kneel Rope Lift
#4.5x3x10
C2 DB ER 90/90
20sx3x12
A Front Squat
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 325x1 (PR), 310x1, 300x4x1, 295x2x1 - 9 @ 90%+
B1 GHR
Purple Bandx8,8,8,6 - 30
B2 NG Chinups
BWx11,11,11,10 - 43
C1 Half Kneel Rope Lift
#4.5x3x10
C2 DB ER 90/90
20sx3x12
DE Upper - 11/11/2011
A Push Press
45x5, 95x3, 135x2, 160x8x3
B1 Decline Press
275x6,6,5,5,3 - 25
B2 Pronated Seated Row
270x6,6,5,5,3 - 25
C1 NG OH Press
65sx6,5,5,5,4 - 25
C2 Chinups
+50x6,5,5,5,4 - 25
A Push Press
45x5, 95x3, 135x2, 160x8x3
B1 Decline Press
275x6,6,5,5,3 - 25
B2 Pronated Seated Row
270x6,6,5,5,3 - 25
C1 NG OH Press
65sx6,5,5,5,4 - 25
C2 Chinups
+50x6,5,5,5,4 - 25
DE Lower - 11/13/2011
A Hang Power Clean
45x5, 95x2, 135x2, 185x8x2
B Good Morning
320x6,6,5,5,3 - 25
C1 KB Swing
(40kg+grey band)x3x12
C2 Body Row
(BW+45)x3x10
C3 Side Bends
90x3x12
A Hang Power Clean
45x5, 95x2, 135x2, 185x8x2
B Good Morning
320x6,6,5,5,3 - 25
C1 KB Swing
(40kg+grey band)x3x12
C2 Body Row
(BW+45)x3x10
C3 Side Bends
90x3x12
ME Upper - 11/14/2011 (Deload)
A1 CG Bench
235x8,7,6 - 21
A2 Chest Support Rows
155x3x8 - 24
B1 Dips
+90x8,7,6 - 21
B2 Pullups
+30x8,7,6 - 21
A1 CG Bench
235x8,7,6 - 21
A2 Chest Support Rows
155x3x8 - 24
B1 Dips
+90x8,7,6 - 21
B2 Pullups
+30x8,7,6 - 21
ME Lower - 11/16/2011
A1 GHR
(BW-55)x3x8 - 24
A2 NG Chinup
BWx3x11 - 33
B1 Half Kneel Rope Lift
60x10, 70x10
B2 DB ER 90/90
20sx2x12
Phew. MIA lately on my posts. Just played catchup and posted like 5 workouts. I have been doing conditioning stuff, but since I don't really have specific goals with it I typically don't record my workouts. The usual has occurred though: sled dragging, calisthenics, the occasional plyometric exercise, stair runs, sprints, interval work, etc.
Deloading this week, so essentially on the "ME" and "DE" days I'm not doing any ME or DE work. I've also reduced the volume on the accessory work anywhere from 20-30%. I'm keeping intensities where they are though.
A1 GHR
(BW-55)x3x8 - 24
A2 NG Chinup
BWx3x11 - 33
B1 Half Kneel Rope Lift
60x10, 70x10
B2 DB ER 90/90
20sx2x12
Phew. MIA lately on my posts. Just played catchup and posted like 5 workouts. I have been doing conditioning stuff, but since I don't really have specific goals with it I typically don't record my workouts. The usual has occurred though: sled dragging, calisthenics, the occasional plyometric exercise, stair runs, sprints, interval work, etc.
Deloading this week, so essentially on the "ME" and "DE" days I'm not doing any ME or DE work. I've also reduced the volume on the accessory work anywhere from 20-30%. I'm keeping intensities where they are though.
Conditioning - 11/17/2011
Elliptical intervals x 10
50sec rest
10sec sprint
Treadmill x 20mins
3.0mph @ 15%
Elliptical intervals x 10
50sec rest
10sec sprint
Treadmill x 20mins
3.0mph @ 15%
DE Upper - 11/18/2011 (Deload)
A1 Decline Press
275x3x6 - 18
A2 Seated Row Pronated
270x3x6 - 18
B1 NG OH Press
65sx3x6 - 18
B2 Chinups
(BW+50)x3x6 - 18
Deloads = boring. Oh well. I'll definitely be ready for PR breaking in the coming weeks.
A1 Decline Press
275x3x6 - 18
A2 Seated Row Pronated
270x3x6 - 18
B1 NG OH Press
65sx3x6 - 18
B2 Chinups
(BW+50)x3x6 - 18
Deloads = boring. Oh well. I'll definitely be ready for PR breaking in the coming weeks.
DE Lower - 11/20/2011 (Deload)
A Good Morning
320x6,6,5 - 17
B1 KB Swing
(40kg+grey band)x2x12
B2 Body Rows
(BW+45)x2x10
C3 Side Bends
90x2x12
A Good Morning
320x6,6,5 - 17
B1 KB Swing
(40kg+grey band)x2x12
B2 Body Rows
(BW+45)x2x10
C3 Side Bends
90x2x12
ME Upper - 11/22/2011
@Gaz: Indeed. I think they feel good in a way, even if I do get the urge to throw around more iron sometimes.
A Bench Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 305x3x1 (PR), 295x2 - 7@90%+
B1 CG Bench
240x8,6,6,5,5 - 30
B2 Chest Support Rows
160x8,8,8,6 - 30
C1 Dips
+100x7,5,5,5 - 22
C2 Pullups
+35x7,7,6,5 - 25
The ME work was solid, and that's what really counts. Accessory work was pretty average; nothing spectacular to report there. A 5 pound PR on the bench and I owned it, leaving me able to do 3 singles with it instead of just 1. 315 is probably very doable, which would be a kickass milestone. So happy to be back to PR land; fuckin' deloads!
@Gaz: Indeed. I think they feel good in a way, even if I do get the urge to throw around more iron sometimes.
A Bench Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 275x1, 295x1, 305x3x1 (PR), 295x2 - 7@90%+
B1 CG Bench
240x8,6,6,5,5 - 30
B2 Chest Support Rows
160x8,8,8,6 - 30
C1 Dips
+100x7,5,5,5 - 22
C2 Pullups
+35x7,7,6,5 - 25
The ME work was solid, and that's what really counts. Accessory work was pretty average; nothing spectacular to report there. A 5 pound PR on the bench and I owned it, leaving me able to do 3 singles with it instead of just 1. 315 is probably very doable, which would be a kickass milestone. So happy to be back to PR land; fuckin' deloads!
Conditioning - 11/22/2011
Rowing Ergometer
50sec @ ~600cal/hr
10sec @ sprint (~1600cal/hr)
Repeat for 10 rounds
Circuit
Sled drag @ 180 x round trip
Sled rows @ 180 x round trip
MB pushups with pass x 10
Stair runs x 4
Rest 60sec
Repeat for 4 rounds
Tabata
Mountain climbers x 4 rounds
Squats x 4 rounds
Decent conditoning workout. I tried doing a tabata segment at the end doing the first 4 work blocks with one exercise and the last 4 work blocks with a different movement. I liked it. Muscular fatigue was limited while still giving the old cardiovascular system a run for it's money.
Rowing Ergometer
50sec @ ~600cal/hr
10sec @ sprint (~1600cal/hr)
Repeat for 10 rounds
Circuit
Sled drag @ 180 x round trip
Sled rows @ 180 x round trip
MB pushups with pass x 10
Stair runs x 4
Rest 60sec
Repeat for 4 rounds
Tabata
Mountain climbers x 4 rounds
Squats x 4 rounds
Decent conditoning workout. I tried doing a tabata segment at the end doing the first 4 work blocks with one exercise and the last 4 work blocks with a different movement. I liked it. Muscular fatigue was limited while still giving the old cardiovascular system a run for it's money.
ME Lower - 11/23/2011
@fufu: Thanks bro. Another one incoming. Much bigger this time!
A Deadlift
135x5, 225x3, 275x3, 315x3, 365x1, 405x1, 445x1, 485x1, 525x1 (PR), 505x1, 495x1, 485x1, 475x1 - 6 @ 90%+
B1 GHR
(BW-50)x8,8,7,6 - 29
B2 NG Chinups
BWx12,12,11,10 - 45
C1 Half Kneel Rope Lift
70x3x10 - 30
C2 DB ER 90/90
20sx3x13 - 39
Deadlift PR = woo. A 25 pound PR at that. I did 1 rep less than planned because I felt like it'd be hard to hold my form at that point. I was going to complete a 7th rep at 90%. Figured I'd rather stay at 6 and injury free though.
@fufu: Thanks bro. Another one incoming. Much bigger this time!
A Deadlift
135x5, 225x3, 275x3, 315x3, 365x1, 405x1, 445x1, 485x1, 525x1 (PR), 505x1, 495x1, 485x1, 475x1 - 6 @ 90%+
B1 GHR
(BW-50)x8,8,7,6 - 29
B2 NG Chinups
BWx12,12,11,10 - 45
C1 Half Kneel Rope Lift
70x3x10 - 30
C2 DB ER 90/90
20sx3x13 - 39
Deadlift PR = woo. A 25 pound PR at that. I did 1 rep less than planned because I felt like it'd be hard to hold my form at that point. I was going to complete a 7th rep at 90%. Figured I'd rather stay at 6 and injury free though.
DE Upper - 11/25/2011
A Push Press
45x5, 95x3, 125x3, 150x8x3
B1 Decline Press
280x6,5,5,4 - 20
B2 Seated Row Pronated
275x4x6 - 24
C1 NG Military Press
70sx5,4,4 - 13
C2 Chinups
(BW+55)x6,5,5 - 16
A Push Press
45x5, 95x3, 125x3, 150x8x3
B1 Decline Press
280x6,5,5,4 - 20
B2 Seated Row Pronated
275x4x6 - 24
C1 NG Military Press
70sx5,4,4 - 13
C2 Chinups
(BW+55)x6,5,5 - 16
DE Lower - 11/27/2011
A Depth Jump
BWx8x3
Note: Substitued this for hang power cleans. A little elbow flexion pain, which was a problem when dropping the bar back into the hang position.
B GM
325x6,6,5,4 - 21
C1 KB Swing
(40kg+grey band)x3x14 - 42
C2 Reverse DB Flys
22sx3x12 - 36
Note: Substituted this for body rows. Same reason as stated above.
C3 Side Bends
95x3x12 - 36
A Depth Jump
BWx8x3
Note: Substitued this for hang power cleans. A little elbow flexion pain, which was a problem when dropping the bar back into the hang position.
B GM
325x6,6,5,4 - 21
C1 KB Swing
(40kg+grey band)x3x14 - 42
C2 Reverse DB Flys
22sx3x12 - 36
Note: Substituted this for body rows. Same reason as stated above.
C3 Side Bends
95x3x12 - 36
ME Upper - 11/28/2011
A Bench Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 280x1, 300x1, 315x1 (PR), 325x1 (PR), 300x2 - 5 @ 90%+
B1 CG Bench
245x7,6,6,4 - 23
B2 Chest Support Row
165x8,8,8,6 - 30
C1 Dips
BWx20,15,12 - 47
C2 Pullups
BWx10,8,7 - 25
Pretty solid workout. Actually, I'm surprised it went so well. I was horribly distracted because of some crazy personal stuff involving animal cruelty. I channeled the rage appropriately though. Pulled out a 20 pound PR on bench, which is huge considering the snail's pace at which I have improved it over the last couple years. Accessory work was fine, though I ended up going lighter on my last couple of movement because of a little lingering elbow flexor pain. It's feeling quite a bit better though.
A Bench Press
45x5, 95x5, 135x3, 165x3, 195x3, 225x1, 255x1, 280x1, 300x1, 315x1 (PR), 325x1 (PR), 300x2 - 5 @ 90%+
B1 CG Bench
245x7,6,6,4 - 23
B2 Chest Support Row
165x8,8,8,6 - 30
C1 Dips
BWx20,15,12 - 47
C2 Pullups
BWx10,8,7 - 25
Pretty solid workout. Actually, I'm surprised it went so well. I was horribly distracted because of some crazy personal stuff involving animal cruelty. I channeled the rage appropriately though. Pulled out a 20 pound PR on bench, which is huge considering the snail's pace at which I have improved it over the last couple years. Accessory work was fine, though I ended up going lighter on my last couple of movement because of a little lingering elbow flexor pain. It's feeling quite a bit better though.
Conditioning - 11/29/2011
@lynn and fufu: Thanks for the kind words folks!
Yesterday I just hopped in the treadmill and did some incline walking for about 30 minutes and stretched out afterward. I was going to do my more traditional CowPimp style cardio, but again I wanted to rest my elbow flexors. They feel a ton better today, and the next day I really beat on them hard will be Friday, so they should heal up nicely by then.
@lynn and fufu: Thanks for the kind words folks!
Yesterday I just hopped in the treadmill and did some incline walking for about 30 minutes and stretched out afterward. I was going to do my more traditional CowPimp style cardio, but again I wanted to rest my elbow flexors. They feel a ton better today, and the next day I really beat on them hard will be Friday, so they should heal up nicely by then.
11/30/2011
A Deadlift
135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 455x1, 495x1, 535x1 (PR) - 2 @ 90%+
B1 GHR
(BW-45)x8,7,6,5 - 26
B2 NG Chinup
BWx12,12,12,11 - 47
C1 Half Kneel Rope Lift
80x3x10 - 30
C2 DB ER 90/90
25sx8,6,6 - 20
I ended up losing form pretty hard on my max deadlift. I didn't severely injure myself, but I definitely tweaked my back a tad. Not a big deal today, but I just stopped DLing right then and there. I'm to the point now where if I fuck up I pay for it on this exercise. I probably need to avoid 1RMing very much on this exercise and just do lots of singles at 90% or so when I want to go heavy. My form was pretty solid with 495. Whatever though, PR's are awesome.
A Deadlift
135x5, 185x3, 225x3, 275x3, 315x3, 365x1, 405x1, 455x1, 495x1, 535x1 (PR) - 2 @ 90%+
B1 GHR
(BW-45)x8,7,6,5 - 26
B2 NG Chinup
BWx12,12,12,11 - 47
C1 Half Kneel Rope Lift
80x3x10 - 30
C2 DB ER 90/90
25sx8,6,6 - 20
I ended up losing form pretty hard on my max deadlift. I didn't severely injure myself, but I definitely tweaked my back a tad. Not a big deal today, but I just stopped DLing right then and there. I'm to the point now where if I fuck up I pay for it on this exercise. I probably need to avoid 1RMing very much on this exercise and just do lots of singles at 90% or so when I want to go heavy. My form was pretty solid with 495. Whatever though, PR's are awesome.
DE Upper - 12/02/2011
@fufu: Yeah, it's bound to happen sometimes. I feel like I could've held it together better with more concentration, but oh well.
A Push Press
45x5, 95x3, 135x8x3
B1 Decline Press
280x6,6,5,5,3 - 25
B2 Seated Row Pronated
285x6,6,5,5,3 - 25
C1 NG Military Press
70sx5,5,4,4 - 18
C2 Chinups
+55x6,5,5,4 - 20
Nothing fancy to report. Made a little progress and did a bit more overall volume than last time.
@fufu: Yeah, it's bound to happen sometimes. I feel like I could've held it together better with more concentration, but oh well.
A Push Press
45x5, 95x3, 135x8x3
B1 Decline Press
280x6,6,5,5,3 - 25
B2 Seated Row Pronated
285x6,6,5,5,3 - 25
C1 NG Military Press
70sx5,5,4,4 - 18
C2 Chinups
+55x6,5,5,4 - 20
Nothing fancy to report. Made a little progress and did a bit more overall volume than last time.
DE Lower - 12/04/2011
A Power Hang Cleans
95x5
155x8x2
B Glute Bridge
225x6, 255x6, 285x6, 315x6, 345x6
C1 SB Leg Curl
1Legx5, BWx20
C2 Body Row
(BW+45)x2x12
C3 Side Bends
100x2x12
Decent workout. Substituted some things to play it safe on my back. It wasn't hurting at all, but I might be lifting 3 days in a row, and I want to minimize spinal loading during this time. I'm hopping on a plane Friday to go skiing for a long weekend, so I might lift MTWR this week instead of normal. I may also just end up doing 3 days and doing a full body workout Friday morning. It depends how I feel after this 3 day stint.
A Power Hang Cleans
95x5
155x8x2
B Glute Bridge
225x6, 255x6, 285x6, 315x6, 345x6
C1 SB Leg Curl
1Legx5, BWx20
C2 Body Row
(BW+45)x2x12
C3 Side Bends
100x2x12
Decent workout. Substituted some things to play it safe on my back. It wasn't hurting at all, but I might be lifting 3 days in a row, and I want to minimize spinal loading during this time. I'm hopping on a plane Friday to go skiing for a long weekend, so I might lift MTWR this week instead of normal. I may also just end up doing 3 days and doing a full body workout Friday morning. It depends how I feel after this 3 day stint.
Heavy Lower - 01/03/2012
A Squat
140x1, 205x1, 275x1, 345x8x1
B1 RDL
395x4x6
B2 Cable External Rotations
50x3x12
C Suitcase Deadlift
145x3x6
Okay, so I have been lazy about posting. Honestly, I have been somewhat inconsistent for the couple weeks around the holiday. We're talking the most inconsistent I've been in the almost 10 years I've lifted. I did workout a little though.
Anyway, I finished a solid block doing using a Westside-esque template before my little unplanned deload, lol. I'm shifting back to an undulating scheme, this week being a heavy week. I was going to do some pullups here too, but I ran out of time. I ended up working at night too, and had to get back to work.
Suitcase deadlifts are interesting. I've never really used them before. Kills the hands for me especially. I like the exercise and I will be gradually increasing weight as I become more comfortable with the exercise.
A Squat
140x1, 205x1, 275x1, 345x8x1
B1 RDL
395x4x6
B2 Cable External Rotations
50x3x12
C Suitcase Deadlift
145x3x6
Okay, so I have been lazy about posting. Honestly, I have been somewhat inconsistent for the couple weeks around the holiday. We're talking the most inconsistent I've been in the almost 10 years I've lifted. I did workout a little though.
Anyway, I finished a solid block doing using a Westside-esque template before my little unplanned deload, lol. I'm shifting back to an undulating scheme, this week being a heavy week. I was going to do some pullups here too, but I ran out of time. I ended up working at night too, and had to get back to work.
Suitcase deadlifts are interesting. I've never really used them before. Kills the hands for me especially. I like the exercise and I will be gradually increasing weight as I become more comfortable with the exercise.
Heavy Upper - 01/04/2012
A1 Military Press
75x1, 110x1, 145x1, 180x8x1
A2 Chinups
BWx2x1, +15x1, +70x8x1
B1 Dumbbell Bench
100sx4x6
B2 Hammer Strength High Row
290x4x6
C1 Tate Press
45sx3x6
C2 BB Curl
80x4x6
Nothing special to report here. Workout felt better than anticipated considering how sleep deprived I was. I'm working every day through this week, so I'm gonna be tired for a bit. Some of my weights are still low, but I will ramp up over the next few months.
Tate presses are going to be replaced. They just don't feel right on my elbows or shoulders.
A1 Military Press
75x1, 110x1, 145x1, 180x8x1
A2 Chinups
BWx2x1, +15x1, +70x8x1
B1 Dumbbell Bench
100sx4x6
B2 Hammer Strength High Row
290x4x6
C1 Tate Press
45sx3x6
C2 BB Curl
80x4x6
Nothing special to report here. Workout felt better than anticipated considering how sleep deprived I was. I'm working every day through this week, so I'm gonna be tired for a bit. Some of my weights are still low, but I will ramp up over the next few months.
Tate presses are going to be replaced. They just don't feel right on my elbows or shoulders.
Just to give you an an idea of the conditioning work I'm doing right now:
Complex - 95lbs barbell
RDL x 6
Bent Row x 6
Power Clean x 6
Push Press x 6
Back Squat x 6
Reverse Lunge x 6
Rest 75sec and repeat for a total of 4 rounds
GPP - 180lbs sled
Reverse drag
Forward drag
Rowing
rest 75sec and repeat for a total of 4 rounds
Treadmill - 10mins
2.5mph@15%
Did some mobility work at the beginning. Took 40ish minutes including warm-up, setting up equipment, etc.
Complex - 95lbs barbell
RDL x 6
Bent Row x 6
Power Clean x 6
Push Press x 6
Back Squat x 6
Reverse Lunge x 6
Rest 75sec and repeat for a total of 4 rounds
GPP - 180lbs sled
Reverse drag
Forward drag
Rowing
rest 75sec and repeat for a total of 4 rounds
Treadmill - 10mins
2.5mph@15%
Did some mobility work at the beginning. Took 40ish minutes including warm-up, setting up equipment, etc.
Heavy Lower Body - 01/06/2011
A Rack Deadlift (Between mid shin and knee)
200x1, 300x1, 400x1, 495x8x1
B1 Reverse Lunge
225x4x6
B2 Ab Rollouts
BWx3x14
C Pullups/Chinups (Varied grips)
BWx2x10, 7
Nothing major to report. Numbers will start looking sexier in the next few months.
A Rack Deadlift (Between mid shin and knee)
200x1, 300x1, 400x1, 495x8x1
B1 Reverse Lunge
225x4x6
B2 Ab Rollouts
BWx3x14
C Pullups/Chinups (Varied grips)
BWx2x10, 7
Nothing major to report. Numbers will start looking sexier in the next few months.
Heavy Upper Body - 01/07/2012
A1 Dips
BWx5, +10x3, +90x1, +160x6x1, +140x2x1
A2 Bent Rows
115x5, 170x3, 230x1, 285x8x1
B1 Incline Press
215x2x6, 2x4
B2 NG Pulldowns
225x4x6
C1 EZ Skulls
100x3x6
C2 Hammer Curls
45sx3x6
A1 Dips
BWx5, +10x3, +90x1, +160x6x1, +140x2x1
A2 Bent Rows
115x5, 170x3, 230x1, 285x8x1
B1 Incline Press
215x2x6, 2x4
B2 NG Pulldowns
225x4x6
C1 EZ Skulls
100x3x6
C2 Hammer Curls
45sx3x6
