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CowPimp Picks Up Heavy Shit
- Thread starter CowPimp
- Start date
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, 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.
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.
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.
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?
Hmmm interesting, that's some good info, thanks CP
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.
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!
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!
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.
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.
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.
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.
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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.
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.
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.
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.
good to see you are still picking up heavy shit!!!
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.
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.
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!
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!
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 
.
That sounds like a whole new variable to mess with though.
Congrats on the PR too
.That sounds like a whole new variable to mess with though.
Congrats on the PR too
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
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.
Update
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.
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.
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/supplements/89903-atlargenutrition-s-nitrean-protein-powders.html
Also, check out my review of AtLargeNutrition's protein powders:
http://www.ironmagazineforums.com/supplements/89903-atlargenutrition-s-nitrean-protein-powders.html
Videos!
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!
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!
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, it seems we have very similar leg proportions (not size). We deadlift the exact same way. Little quad work, all posterior chain.
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.
