CowPimp Chews Cud

[CowPimp]

Medium Lower Body - 01/09/2012

A Squat
135x5, 195x3, 260x1, 325x6x3

B1 RDL
375x4x8

B2 Cable External Rotation
50x3x12

C Pullups/Body Rows
BWx3xAMAP


Squatting PL style for the first time in a while, and it feels better than I remember. Weight wasn't terribly difficult. Could've done more, but I have several cycles to ramp that weight up. I'll hopefully hits 6x3 with about 365 by the end of this program. If I do, I may attempt 405 again.

 

[CowPimp]

01/17/2012

A Squat
45x5
95x5
135x3
185x3
225x3
270x4x9

B1 BB Mil
140x2x9, 2x8

B2 Chinup
+10x4x9


Okay, I'm indecisive lately. I'm attempting the Smolov squat cycle. So, I will be squatting 4 times a week. I'm doing a couple upper body exercises each day too. I don't think anything more is necessary, though I may throw in a little arm work or prehab stuff if I feel up to it. I'll try and post up the workout I'm doing later today soon.

I'm not exactly mirroring the squat parameters of my squat with the upper body work. I'm going to progress it at half the rate as I rotate between two different upper body workouts. My main focus, though, is get my squat up. I always feel like it sucks.

 

[CowPimp]

01/18/2012

I did conditioning work this past Tuesday:

Mobility/activation work

Sled circuit - 4 rounds - 75sec RI
Reverse drag - 180lbs
Forward drag - 2x180lbs
Rows - 180lbs

Bodyweight circuit - 4 rounds - 60sec RI
Squat x 15
Pushup x 15
Body rows x 10
Jumping jacks x 25

Treadmill - 10mins - 3mph@15%

 

[CowPimp]

01/19/2012

Mobility/activation work

A Squat
45x5
95x5
135x5
185x3
225x3
260x1
290x5x7

B1 Bench
45x5
95x5
135x3
185x3
230x3x9
230x6

B2 Bent Row
45x5
95x5
135x3
185x3
230x4x9


God my strength endurance sucks the big one on pressing movements. I could've done more than 12 on my first set, guaranteed, but it still tapered off to 6 reps by the last set.

Also I talked to highly ranked USAPL powerlifter at my gym yesterday. Granted, his numbers aren't amazing, but pretty impressive when you consider they're in the masters and 70-74 age groups. Anyway, he told me my squat is in the 95th percentile, but gave me a couple of small tips. I was flattered, and greatly appreciated his advice. Very nice guy too.

 

[jagbender]

Also I talked to highly ranked USAPL powerlifter at my gym yesterday. Granted, his numbers aren't amazing, but pretty impressive when you consider they're in the masters and 70-74 age groups. Anyway, he told me my squat is in the 95th percentile, but gave me a couple of small tips. I was flattered, and greatly appreciated his advice. Very nice guy too.

Cool

 

[CowPimp]

01/20/2012

@jag: Yeah, I thought so too.

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
310x7x5

B1 Military Press
45x5
95x3
125x1
150x4x7
150x6

B2 Chinup
+25x5x7

Squats went suprisingly well. They weren't easy, but I could've done more. I felt like I had 10 in me on the first set, though that may be a little ambitious. Also, I've been wrestling with this open wound on my upper back from changing the bar position with squats. I ripped it open at some point and, squatting 4 times a week, it has no chance to heal, haha. Here's a picture of me after my workout on Monday:

 

[yellowmoomba]

Damn........Your squats have really increased!!!!

I like the conditioning work in here

 

[fufu]

@jag: Yeah, I thought so too.

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
310x7x5

B1 Military Press
45x5
95x3
125x1
150x4x7
150x6

B2 Chinup
+25x5x7

Squats went suprisingly well. They weren't easy, but I could've done more. I felt like I had 10 in me on the first set, though that may be a little ambitious. Also, I've been wrestling with this open wound on my upper back from changing the bar position with squats. I ripped it open at some point and, squatting 4 times a week, it has no chance to heal, haha. Here's a picture of me after my workout on Monday:

Blood on the bar, I like it!

But seriously, that sucks. I've had similar situations, what can you do? Not train? Unlikely!

 

[CowPimp]

01/21/2012

@YM: Thanks sir. I'm trying. They're still not where I'd like them to be relative to my deadlift. I'm trying to hammer them hard for this mesocycle.

@fufu: Well, so far my plan has been rip it open repeatedly and hope it scars up sooner rather than later, haha.


A Squat
45x5
95x5
135x5
185x3
225x3
275x1
325x10x3

B1 Bench
45x5
95x5
135x3
185x3
225x1
245x4x7
245x6

B2 Bent Row
45x5
95x5
135x3
185x3
225x1
245x5x7


Good workout, but man, 10x3 is fucking tiring. I still could've done a little more, which gives me hope for this upcoming week where the spreadsheet for the template I'm using is calling for 345 with the same set/rep scheme. I think there's a chance I can pull that off. If I do, I will be totally psyched. I want this 405 squat so bad I can taste it.

 

[x~factor]

Blood on the bar, that's as bad ass as it's gonna get!

 

[CowPimp]

01/23/2012

@xfactor: Or retarded. One of the two, lol.


A Squat
45x5
95x5
135x5
185x3
225x3
260x1
290x4x9

B1 Military Press
45x5
95x3
135x1
160x5x5

B2 Chinup
BWx3
+40x5x5


Holy balls. Squats were deathly. 20 pound jump from last week a la the template. So fucking hard, lol. Definitely a rep PR there no doubt. I cut the upper body work by a couple of sets. I'm not gonna do 10x3 on them either later in the week. The workouts will just be too damned long. Overall good though, even if it killed me, heh.

 

[Gazhole]

Awesome squatting dude! What kinda stance/depth/bar position etc are you using atm? I might have missed you mentioning it. Lol @ the blood though

I did smolov a long time ago and it was brutal. Fun, but brutal. I really enjoy high frequency squatting programs like smolov, 20 rep squats, and the Broz gym approach. Your technique gets really dialled in.

 

[CowPimp]

01//25/2012

@Gaz: I'm shifting to a more low bar PL style squat. My depth is still plenty low though. I definitely go competition depth or lower. My stance is pretty moderate. My hips don't like a really wide squat, but I wouldn't call it narrow either.

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
310x5x7

B1 Bench
45x5
95x5
135x3
185x3
225x1
260x5x5

B2 Bent Row
45x5
95x5
135x3
185x3
225x1
260x5x5


Well the workouts aren't really entertaining to read about, but fuck it. I'm getting results. I'm pretty confident if this keeps up I'll be breaking 400 in about two weeks on my squat. Nuff said.

 

[x~factor]

Monstrous numbers, man! Seriously!

 

[CowPimp]

01/29/2012

@xfactor: Thanks for the kind words.

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
315x1
345x10x3

B1 Bench Press
45x5
95x5
135x3
185x3
225x1
275x4x3

B2 Bent Row
45x5
95x5
135x3
185x3
225x1
275x4x3


I had to cut a couple sets of the last couple items because I ran out of time. I also delayed this workout a day to give my knee some breathing room. I think it was the right decision. I could feel it ever so slightly on some of these, but it was essentially gone by the time my warm-up sets were over, and it feels just fine today. Things are moving as planned, but this coming week is gonna be HARD. I bet I won't quite hit my numbers on some of the days, or it will be right to failure. Maybe I'll surprise myself.

 

[CowPimp]

01/30/2012

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
300x4x9

B1 Military Press
45x5
95x3
125x1
150x9,8,7

B2 Chinups
BWx3
+30x9,9,8


Fucking high rep squats can go die. Rot in Hell. I can't believe I did this though. Gives me even more confidence in hitting 400 next week. Boosted my upper body lift weights, and reps dropped a little. No problem though. I guarantee these would look prettier on their own day too. Doing these movements after squatting is rough.

 

[CowPimp]

02/01/2012

A Squat
45x5
95x5
135x5
185x3
225x3
275x1
320x5x7

B1 Bench Press
45x5
95x5
135x3
185x3
215x1
240x9,9,7

B2 Bent Row
45x5
95x5
135x3
185x3
215x1
240x3x9


Keepin' on truckin'. Soon I get to end this 4x per week squatting madness. Holy shit. My fucking shoulder wound needs to heal too, but I don't give it a chance, lol.

 

[Seanp156]

@Gaz: I'm shifting to a more low bar PL style squat. My depth is still plenty low though. I definitely go competition depth or lower. My stance is pretty moderate. My hips don't like a really wide squat, but I wouldn't call it narrow either.

Low bar isn't exactly PL style anymore. Now they teach high bar to get the most out of your gear. Low bar is more old school PL now. Higher bar placement allows your torso to stay more upright allowing you to hit depth easier as long as you don't end up hunching over, then a higher bar placement is trouble. I also can't squat wide raw, I have to at least have some single ply or double ply briefs on. When I squat raw, I just go a little more than shoulder width apart, and when raw I often lower my bar placement as well.

Number are looking good, the 3x10 @ 345lbs squat especially.

 

[CowPimp]

Low bar isn't exactly PL style anymore. Now they teach high bar to get the most out of your gear. Low bar is more old school PL now. Higher bar placement allows your torso to stay more upright allowing you to hit depth easier as long as you don't end up hunching over, then a higher bar placement is trouble. I also can't squat wide raw, I have to at least have some single ply or double ply briefs on. When I squat raw, I just go a little more than shoulder width apart, and when raw I often lower my bar placement as well.

Number are looking good, the 3x10 @ 345lbs squat especially.

Interesting. I guess it's because the gear got tighter or something? I have no plans to squat in gear, so I'm gonna stick with low bar methinks. I'm liking it for now anyway.

 

[CowPimp]

Here it comes. My random scanty appearances in the journal section here. Well, my latest program is somewhat similar to what I outlined originally. There are some differences though. It's based on a 4 week cycle, and this first week is high intensity and moderate in volume. Anyway, here's the first workout I did this week:

Bench Press - RI 3min
290x7x1

Pullup - RI 2min
+60x5x3

Close Grip Incline Press - RI 2min
185x5x3

Unilateral Seated Row - RI 2min
135x5x3

Barbell Curl
65x2x10

Stiff Arm Pulldown
110x2x10

 

[CowPimp]

Squat - RI 3min
365x7x1

Unilateral Squat - RI 2min
+60x5x3

Landmine Rotation - RI 2min
+40x2x10

Back Extension (2sec isometric) - RI 1min
+30x2x10

Unilateral Calf Raises (2sec isometric) - RI 1min
BWx2x10

 

[CowPimp]

I thought I might mention my last PR too, before I trailed off posting the last series of workouts. I hit a 420 squat, really clean. I did 405 first and it was easy. My 420 squat was prettier and more solid than my previous best of 385. Unfortunately, I'm keeping at a bit less than that right now because of an injury I suffered shortly after that. I'm getting back there though, slowly but surely.

 

[CowPimp]

Push Press - RI 2min
150x6x3

Bent Row - RI 2min
260x5x3

Dip - RI 2min
+48kgx5x3

Underhand Pulldown - RI 2min
#17.5x5x3

Skullcrushers - RI 1min
75x2x10

Pullovers - RI 1min
85x2x10

 

[CowPimp]

Power Clean - RI 2min
160x6x3

Trap Bar Deadlift - RI 2min
450x5x3

Turkish Getup - RI 2min
28kgx4x2ea

Kettlebell Swing - RI 1min
(40kg+blue band)x2x12

Face Pull (1sec isometric) - RI 1min
#8.5x2x10


Pretty solid couple of workouts. Deadlifts and cleans just felt fantastic. Cleans felt more comfortable and faster than they have been. I suppose I'm getting used to doing them again, even if the weight isn't particularly high. My back felt great on deadlifts, just rock solid. I think all the warm-up stuff, GPP, and consistent core work has helped.

 

[flynike]

Power Clean - RI 2min
160x6x3

Trap Bar Deadlift - RI 2min
450x5x3

Turkish Getup - RI 2min
28kgx4x2ea

Kettlebell Swing - RI 1min
(40kg+blue band)x2x12

Face Pull (1sec isometric) - RI 1min
#8.5x2x10


Pretty solid couple of workouts. Deadlifts and cleans just felt fantastic. Cleans felt more comfortable and faster than they have been. I suppose I'm getting used to doing them again, even if the weight isn't particularly high. My back felt great on deadlifts, just rock solid. I think all the warm-up stuff, GPP, and consistent core work has helped.

I love the feeling when my back feels so good lifting again!

 

[fufu]

Hey Cowpimp, how/why are you setting up those KB swings with the band? Is there a video on youtube showing what you do?

 

[CowPimp]

@flynike: I agree. We have nothing without our health!

@fufu: Real easy. Pass the entire band through the opening in the kettlebell such that, from a bird's eye view, the handle on the kettlebell is the dividing line between the two halves of the band. Bring one end of the band over top of the kettlebell handle, then pass it through the opening of the band on the other side. Pull it taught, and adjust the position so you can get your hands on it. Then I just stand on the slack part of the back and start swinging.


Also, I will post my workouts again this week. I am already slacking, but trying not to give up completely this time. This past week was moderate intensity and high volume. This week I will use the same weights you saw in the workouts I have already posted, but at a higher volume.

 

[fufu]

Interesting set up, did you come up with that yourself? I'm curious to see how it feels. What kind of bands do you use in terms of resistance?