CowPimp Picks Up Heavy Shit

[CowPimp]

Thursday

4 Rounds (19:53):
Bench Jumps x 20
Reverse Lunge to MB Press - 10lbx8
Jump Rope x 100
Turkish Getup - 16kgx3
Squat to Row - Greenx15

Jump Rope x 250


So I did some GPP work today, but a circuit training approach. I was probably resting about 40-50 seconds in between each segment. It was only semi-hard. I checked my heart rate in between circuits and it was hitting about 164-168, which might have been a tiny bit higher during the hardest portions of the circuit. I want to push it up a bit higher than that. I think I'm going to redesign the circuit with some stuff that will shoot it up more. Mountain climbers always own me. I might throw some squat thrusts in there somewhere, and I think I want to take the Turkish getup out.

My goal is to reduce the total time through the workout, therefore increasing density and reducing rest periods. This will be my method of progression here. Next time my total time count will include my little jump roping segment at the end.

 

[Bakerboy]

Looking good Pimp. Mountain climbers rule. To save time you could always throw in two handed DB or KB swings. You must be a great rope jumper by now I see that in your journal a lot.

 

[Gazhole]

I was only semi-hard.

Nice going man! Jump Rope after all that other stuff would have made me give up the will to live, haha.

 

[Nate K]

I making a post in your new journal so it will have an arrow by it on the journal page.

 

[CowPimp]

Friday

Baker
Yeah, swings are cool, I may very well throw some swings into the mix next go around. I haven't jumped rope in a while though. It actually made my calves a little bit sore. Thanks for stopping in.

Gazhole
Hah, I bet you could handle it. Achieving high levels of conditioning isn't quite as rewarding as lifting heavy weights, but it's gratifying too.

Nate K
Good to have you aboard the train of iron, hehe.


A Hang Power Clean RI90
135x5x3

B1 Deadlift RI60
315x10,10,10,8
B2 Side Bridge RI60
BWx4x50sec

C1 Split Squat RI60
165x3x10
C2 Rollout RI60
BWx3x13


I liked this workout. My cleans still need work, so I will keep hammering my form at this weight for a while until I feel comfortable. Then I'll make a modest 5-10 pound boost. My technique is definitely not like it used to be. I have to retrain myself to get comfortable trusting my lower body to do the lifting.

I was happy with the deadlifts. I reached 10 reps on an extra set beyond last time. I think I'll raise the weight next time and then try to work the reps up again if I don't get 4x10.

On another note, my glutes are firing much better than they used to. I haven't done conventional deads in a while, but the past couple weeks they have been making my glutes sore, and I can definitely feel them going into action during the lift. I don't have to think about it as much as I used to.

 

[CowPimp]

Sunday

A Push Press RI90
135x2x3
145x2x3
135x3

B1 DB Incline Press RI60
75sx10
70sx10,9
65sx10
B2 WG Pullups RI60
BWx10,10,8,6

C1 1Arm Bench Press RI60
75x10
65x10,10,9
C2 Bent Row RI60
195x10,10,9,9

D1 DB Overhead Extension RI60
70x12,10
D2 Band External Rotations RI60


I was pretty tired for this, but managed to stay competitive with my previous numbers nonetheless. Nothing special to report on this workout. It kicks my ass pretty good for an upper body only workout.

 

[P-funk]

good session.

what is the goal of this phase you are in? Looks like some higher rep stuff....backing off a bit? Hypertrophy specific?

 

[CowPimp]

Monday

Addendum to yesterday:
I also played some basketball later on Sunday with my little brother and a few random people at a nearby park. It was fun. I'm obviously white.

good session.

what is the goal of this phase you are in? Looks like some higher rep stuff....backing off a bit? Hypertrophy specific?

Kind of a strength mass combo, with a minimal amount of power work thrown in for good measure. I have strength days and power days, kind of like the Westside template, but not quite at that level of intensity. I also included more high volume work. The power days are followed by more hypertrophy oriented stuff. On your blog I posted an example of a strength day, or you can look through here and get an idea as well; today was a strength day.


A1 Squat RI60
265x3,3,3,3,3,3,2,2
A2 Reverse Cable Chop RI60
#9x8x3

B1 1Leg RDL RI60
70sx3x8
B2 Plank RI60
+90x3x45sec


Solid workout. The last half of those sets on squats were just fuck brutal. Set #6 was the worst, which is why I shaved off a repetition for the last couple of sets. I got WAY slow, and was definitely nowhere near capable of doing another repetition.

1 leg RDLs felt better this time. Right side is always easier, but I didn't falter once, so I think I'm safe to jack up the weight a bit. Planks were evil. God those burn and just fatigue the shit out of me.

Oh, and the air conditioning upstairs in the gym was on the fritz. Sweaty is an understatement.

 

[fufu]

 

[Triple Threat]

I also played some basketball later on Sunday with my little brother and a few random people at a nearby park. It was fun. I'm obviously white.

3 inch vertical?

 

[CowPimp]

Tuesday

fufu
Haha, where the Hell did you find that picture?

Triple Threat
Hah, something like that. Actually, I have a decent vertical (Though not great), but I can't put the ball in the fucking basket for the life of me!


Elliptical
Level 8 @ 120 x 1.5min
Level 10 @ 120 x 1.5min

8 Rounds:
Level 12 @120 x 1min
Level 12 @ 200 x 30sec

Walk around the gym several times


That's all. I pussied out on the bit of steady state I often do at the end. This somehow felt harder than last time. I'll stay here one more week and see how it goes before trying to up the intensity. Man that is killer.

 

[Gazhole]

Im the same with cardio. Steady State kills me in the end, but then again Sprints kill me right away...

 

[CowPimp]

Im the same with cardio. Steady State kills me in the end, but then again Sprints kill me right away...

Well, that wasn't steady state, I just sometimes follow my interval sessions with a short bout of steady state cardio as well.

 

[Gazhole]

Well, that wasn't steady state, I just sometimes follow my interval sessions with a short bout of steady state cardio as well.

I know, i meant i pussy out of steady state often too haha.

Sprints are quite exciting but difficult, which is probably the only reason i would ever do any sort of cardio. I should do more as it is.

 

[CowPimp]

Wednesday

A1 Bench Press RI60
230x4x3
220x2x3
215x2x3
A2 1Arm Standing Cable Row RI60
#13x8x3

B1 1Arm Military Press RI60
55x3x8
B2 Chinup RI60
+30x8,8,7

C1 YTA RI60
(1sec isometric)
5sx2x10
C2 Hammer Curl RI60
30sx2x12


Pretty solid workout. Some of those bench sets were really slow and hard. Overall I'm making small improvements. I keep getting hungry throughout the day, despite my calorie increases. I might have to bump them up again.

 

[Bakerboy]

CP could you explain you current program? Thanks. Nice chins.

 

[CowPimp]

Thursday

CP could you explain you current program? Thanks. Nice chins.

Well, basically I have two days devoted to strength, and two days devoted to power/hypertrophy. One of each is upper body stuff, one of each is lower body stuff. On the strength day I'm hitting 8x3 and 3x8. On the power day I'm doing 5x3 with the power exercise (Submaximal weights, like 70% give or take a bit), and 3-4x10 for the hypertrophy stuff.


5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time: 17:37

Finished off with 5 minutes of incline treadmill walking.

 

[CowPimp]

Friday

A Hang Power Clean RI90
135x3x3
145x2x3

B1 Deadlift RI60
325x10,10,8,8
B2 Side Bridge RI60
+10x4x45sec

C1 Split Squat RI60
175x3x8
C2 Rollout RI60
BWx3x14


This was a pretty good one. Cleans were hit/miss. The second and third sets felt pretty good, but the last two I definitely started to muscle up and not use my hips to the fullest again. I have to keep hammering technique on these.

Split squats got hard. I started tipping a little and had to reposition a few times, so I will keep the weight here next go around.

 

[CowPimp]

Sunday

A Push Press RI90
135x2x3
145x2x3
135x3

B1 DB Incline Press RI60
75sx10,9
70sx9,8
B2 WG Pullups RI60
BWx10,10,9,7

C1 1 Arm Bench RI60
75x10L/8R
65x2x10
C2 Bent Row
195x3x10


This workout was meh. Numbers were about the same give or take a little bit. I actually ended up cutting this one a little short (Not a whole lot though) because I just felt exhausted physically and mentally. This weekend was a rough one in terms of quality sleep.

 

[CowPimp]

Monday

A1 Squat RI60
265x3,3,3,3,3,2,2,2
A2 Reverse Chop RI60
#9x8x3

B1 1Leg RDL RI60
75sx3x6
B2 Plank RI60
+90x3x50sec


Again, this workout was kinda meh. Sleep was still fucked up last night. It wasn't the worst, but it definitely could have been better. I actually lost a rep on those squats, though the RDLs didn't feel too bad save for my grip.

Also, as a side note on the squats, I was swapping between PL and Olympic style squats, so I have no idea what effect that had on the numbers. I felt like I wanted to try it. I'm not sure which one I like better. They both start sucking ass when you get really tired, haha.

I was definitely pushing failure on a few of those squat sets. If my numbers don't get any better, or get worse, next week will be my last before an unload.

 

[DeadBolt]

Damn pimp numbers are solid!!!

How many cals you crammin down these days? If your hungry eat bro...if your stomach has gotten to the already feeling hungry stage you need more cals!

 

[CowPimp]

Damn pimp numbers are solid!!!

How many cals you crammin down these days? If your hungry eat bro...if your stomach has gotten to the already feeling hungry stage you need more cals!

Thanks DB. I've been around 3800 lately, but some days downing more than that if I feel hungry. I have been getting my calories back up. I'll be bumping them up again soon, I just like to do things gradually. Seriously, I always get hungry, it's kind of weird. My body likes me to put on weight, heh.

 

[CowPimp]

Tuesday

5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time 16:26

Finished off with 5 minutes of incline treadmill walking.

Last time I did this in 17:37, so I was pushing pretty hard. Next time is going to be a real bitch. I doubt I will shave more than 10-15 seconds off this go around. My rest intervals were already pretty darned short.

 

[KelJu]

5 Rounds
Burpee to Chinup x 6
Mountain Climber x 20
Jump Rope x 100
SB Jackknife to Pushup x 10
Tuck Jump x 8

Total time 16:26

Finished off with 5 minutes of incline treadmill walking.

Last time I did this in 17:37, so I was pushing pretty hard. Next time is going to be a real bitch. I doubt I will shave more than 10-15 seconds off this go around. My rest intervals were already pretty darned short.

You have the craziest fucking training program, I can't even follow in my head what you are doing half of the time, but I bet it works out well for you.

 

[DeadBolt]

Thanks DB. I've been around 3800 lately, but some days downing more than that if I feel hungry. I have been getting my calories back up. I'll be bumping them up again soon, I just like to do things gradually. Seriously, I always get hungry, it's kind of weird. My body likes me to put on weight, heh.

Thats a good number...and your doin it right nice and slow! My body loves me to put on weight unfortunatly it doesn't care whether its fat or muscle LOL.

 

[DeadBolt]

You have the craziest fucking training program, I can't even follow in my head what you are doing half of the time, but I bet it works out well for you.

Its circuit training and its the best shit EVER!!! I use to do it and I loved that stuff! I need to get it back in my routine again I kinda miss it LOL.

 

[Gazhole]

Well, basically I have two days devoted to strength, and two days devoted to power/hypertrophy. One of each is upper body stuff, one of each is lower body stuff. On the strength day I'm hitting 8x3 and 3x8. On the power day I'm doing 5x3 with the power exercise (Submaximal weights, like 70% give or take a bit), and 3-4x10 for the hypertrophy stuff.

Next program i do im gonna use that sorta mix of strength + metabolic work in each session you and P have been talking a lot about lately. It looks really fun.

 

[Witchblade]

CP, how long have you been training?

I like your HIIT sessions. I do a similar thing.

 

[CowPimp]

Wednesday

KelJu
I change stuff around often enough. Stuff has been stalling on me lately though. I have a good feeling about this setup after today though, as I'll comment later.

That circuit training is merely for conditioning though.

DB
Yeah, my body is kind of like that too. I was a chunky kid, a good mix of endo/meso, as I've always been somewhat strong and had some muscle underneath the lard.

Gazhole
Indeed. Give it a go. Really, that's what Westside is. They start with the ME/DE work, then finish with the RE work.

Witchblade
Around 4 years or so? Wow, it's been a while, heh.


A1 Bench Press RI60
230x3,2
215x3,3,3,3,2
205x3
A2 1Arm Cable Row RI60
#13.5x8x3

B1 1Arm Military Press RI60
60x6,6,5
B2 Chinup RI60
+40x3x6


Woohoo. I felt like crap again for this workout, but I'm actually glad. I was also weaker on my bench buy quite a bit. Weaker two workouts in a row. That means some overreaching is setting in. Therefore, I will unload next week. I expect some good supercompensation when I return. I like when my strength gives a little, that means that when I unload I should come back stronger.

Also, I've started reading Supertraining by Mel Siff. I'm just scratching the surface, but man that book is fucking dense! It's gonna be a great read, though I plan on re-reading it, as I'm sure there is a lot that will be over my head. I'm going to implement some of the parameters suggested in the book for improvements in strength, power, and hypertrophy. It recommends a very high volume for hypertrophy. I think I'm going to give that a shot. Few exercises with higher volume avoiding failure initially. We shall see!

 

[soxmuscle]

God, I can't believe you're benching 230 now. It's not that I desperately want to see a picture of you with your shirt off (I'm lying), but I'd really like to see your progress in picture form (I'm gay) in the not so distant future.