That's a shitty bench for me. I should be able to hit that like 6 times at least. I also don't look that different. I have a couple more pounds of muscle, but nothing astounding. I need to work on the mass side of things a bit more.
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CowPimp Picks Up Heavy Shit
- Thread starter CowPimp
- Start date
That's a shitty bench for me. I should be able to hit that like 6 times at least. I also don't look that different. I have a couple more pounds of muscle, but nothing astounding. I need to work on the mass side of things a bit more.
Thats true, i forgot about WS. I really enjoyed that program, but didnt make the link between what was actually going on and what you guys are talking about, haha.
Wheres that Dunce hat...
- Joined
- Nov 28, 2005
- Messages
- 19,276
- Reaction score
- 288
- Points
- 83
- Age
- 38
Thursday
Gazhole
Hah, dunce hat. I like that.
fufu
Donovan is awesome. One of my favorite performers of all time. His voice is still amazing.
Elliptical
Level 7 @ 110-120 x 1min
Level 10 @ 110-120 x 1min
8 Rounds:
Level 13 @ 110-120 x 1min
Level 13 @ 170-180 x 30sec
Level 10 @ 110-120 x 1min
Level 7 @ 110-120 x 1min
That's all. I skipped the solid state again because I was running a bit behind. I opted to hit a few stretches, just my tightest spots, as opposed to another 5-10 minutes of solid state. Got my heart rate up pretty good there though.
Gazhole
Hah, dunce hat. I like that.
fufu
Donovan is awesome. One of my favorite performers of all time. His voice is still amazing.
Elliptical
Level 7 @ 110-120 x 1min
Level 10 @ 110-120 x 1min
8 Rounds:
Level 13 @ 110-120 x 1min
Level 13 @ 170-180 x 30sec
Level 10 @ 110-120 x 1min
Level 7 @ 110-120 x 1min
That's all. I skipped the solid state again because I was running a bit behind. I opted to hit a few stretches, just my tightest spots, as opposed to another 5-10 minutes of solid state. Got my heart rate up pretty good there though.
You must've shot up quite a bit in my one year hiatus, I don't remember you being able to bench such an outstanding number.
Awesome progress.
Awesome progress.
Friday
Heh, not really. My bench has stagnated for a long time really. I need to get back to a powerlifting program so I can actually get stronger again. My deadlifts always seem to go up, and some other stuff has improved too like my chinups and overhead pressing, but I want to focus on the big 3 a little more.
Hang Power Clean RI120
(Jerk on last rep)
95x3
135x3
155x2
Deadlift RI180
(Bunch of warmups)
405x2
Walking Lunge RI90
60sx4x8
Definitely weaker still for this one. Deadlifts should've had another rep. Also, I was going to go for another set but it wasn't happening. Lunges still have my glutes sore. Unloading this upcoming week to let some fatigue dissipate.
Heh, not really. My bench has stagnated for a long time really. I need to get back to a powerlifting program so I can actually get stronger again. My deadlifts always seem to go up, and some other stuff has improved too like my chinups and overhead pressing, but I want to focus on the big 3 a little more.
Hang Power Clean RI120
(Jerk on last rep)
95x3
135x3
155x2
Deadlift RI180
(Bunch of warmups)
405x2
Walking Lunge RI90
60sx4x8
Definitely weaker still for this one. Deadlifts should've had another rep. Also, I was going to go for another set but it wasn't happening. Lunges still have my glutes sore. Unloading this upcoming week to let some fatigue dissipate.
Sunday
A1 DB Bench Press RI60
80sx7x8, 7
A2 Seated Row RI60
195x8x8
That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.
A1 DB Bench Press RI60
80sx7x8, 7
A2 Seated Row RI60
195x8x8
That's all. I wanted it short and sweet. I actually felt fairly motivated today for having gone out drinking last night and doing this off 3 hours of sleep after training a few clients. I kind of liked this 8x8 thing. I really think I need to start doing fewer exercises and more sets of them. It just seems to make more sense in terms of time and motivation during the workout.
Those 2 sets and 2 reps per set would make a big difference. I would have to drop the intensity considerably and end up doing about 50% more volume, heh.
- Joined
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- 32,369
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- Age
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You could try what Archangel turned my on to. The actual working sets only lasts (for me) about 8 to 10 minutes. And I do about 8 sets.
Monday
I've done that HIT stuff. I didn't really like it. It made me feel like garbage really fast, even only training 4-5 times every 2 weeks. I'm not saying I won't do it again, but right now I don't feel up to it.
I have lots of practical issues with HIT, though I'm glad I've tried it, and as I said, may give it another go.
A1 Squat RI60
225x3x3
A2 Dips RI60
BWx3x10
B1 Hypers RI60
(2sec iso at top)
BWx3x12
B2 NG Chinups RI60
BWx3x8
Unloading this week. I did an easy sets of squats to start, but trying to keep some semblance of intensity in there. I calculated 80% of my 1RM including my bodyweight and did 3x3 with that. All other stuff was bodyweight. Will do the same thing on Friday with a bench or something in there for a "light" strength movement.
I've done that HIT stuff. I didn't really like it. It made me feel like garbage really fast, even only training 4-5 times every 2 weeks. I'm not saying I won't do it again, but right now I don't feel up to it.
I have lots of practical issues with HIT, though I'm glad I've tried it, and as I said, may give it another go.
A1 Squat RI60
225x3x3
A2 Dips RI60
BWx3x10
B1 Hypers RI60
(2sec iso at top)
BWx3x12
B2 NG Chinups RI60
BWx3x8
Unloading this week. I did an easy sets of squats to start, but trying to keep some semblance of intensity in there. I calculated 80% of my 1RM including my bodyweight and did 3x3 with that. All other stuff was bodyweight. Will do the same thing on Friday with a bench or something in there for a "light" strength movement.
Tuesday
Treadmill
3.0MPH@12% x 1.5min
3.5MPH@12% x 1.5min
2 Rounds:
4.0MPH@12% x 4min
5.5MPH@12% x 1min
Elliptical
2 Rounds:
Lv12@110-120 x 4min
Lv12@160-170 x 1min
Lv10@110-120 x 1min
Lv8@110-120 x 1min
That's all. Some aerobic intervals. I probably could've handled a bit more during the higher intensity bursts, but that was fine. Heart rate maxed out around 85% or so, which isn't too crazy. I'm already starting to feel refreshed after a couple days of solid sleep and light workouts. Come Monday I will be ready to lift some really heavy shit, hehe.
Treadmill
3.0MPH@12% x 1.5min
3.5MPH@12% x 1.5min
2 Rounds:
4.0MPH@12% x 4min
5.5MPH@12% x 1min
Elliptical
2 Rounds:
Lv12@110-120 x 4min
Lv12@160-170 x 1min
Lv10@110-120 x 1min
Lv8@110-120 x 1min
That's all. Some aerobic intervals. I probably could've handled a bit more during the higher intensity bursts, but that was fine. Heart rate maxed out around 85% or so, which isn't too crazy. I'm already starting to feel refreshed after a couple days of solid sleep and light workouts. Come Monday I will be ready to lift some really heavy shit, hehe.
Nice work Cow. 
Monday
Thanks. I appreciate the positive comments.
A Good Morning RI Full Recovery
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
305x1
315xFail, 1
Note: The first failure was a fluke. I got kind of distracted by something in the gym, lost the tightness in my upper back, and the bar rolled forward a little bit and pinned me. Next rep I got myself in better focus and nailed it without an issue. I had another 5-10 pounds in me, but I decided to take it somewhat easy here because I hadn't done a good morning in a little bit.
B RDL RI 90sec
265x3
355x4x5
C1 1-Leg Squat RI 90sec
+25x3x6
C2 Hanging Knee Raise RI 90sec
BWx3x12
Note: Used a slow and controlled motion for the hanging knee raises, though I will make this harder in some form or fashion next week.
Okay, so I didn't skimp last week, but I didn't post my workout largely because they were lame unloading workouts. Today was pretty good though. Doing some Westside action and going to see how it goes. I've always had good success with this template in the past. I should stick to it more often, though it's fun to try new things sometimes.
Nice work Cow.
Thanks. I appreciate the positive comments.
A Good Morning RI Full Recovery
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
305x1
315xFail, 1
Note: The first failure was a fluke. I got kind of distracted by something in the gym, lost the tightness in my upper back, and the bar rolled forward a little bit and pinned me. Next rep I got myself in better focus and nailed it without an issue. I had another 5-10 pounds in me, but I decided to take it somewhat easy here because I hadn't done a good morning in a little bit.
B RDL RI 90sec
265x3
355x4x5
C1 1-Leg Squat RI 90sec
+25x3x6
C2 Hanging Knee Raise RI 90sec
BWx3x12
Note: Used a slow and controlled motion for the hanging knee raises, though I will make this harder in some form or fashion next week.
Okay, so I didn't skimp last week, but I didn't post my workout largely because they were lame unloading workouts. Today was pretty good though. Doing some Westside action and going to see how it goes. I've always had good success with this template in the past. I should stick to it more often, though it's fun to try new things sometimes.
Kick ass wo Cow!! 
Those are some nice numbers.
Those are some nice numbers.
Tuesday
Aw shucks. You guys are so sweet. Free sex for both of you. Everyone else still pays the standard $5 fee.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 24:01
Okay, again I'm going to try and increase the density and beat this time. Once that starts getting too hard, then I will up the workload a little bit. My plan, this time, is to actually stay with the same workout for more than 2 sessions, haha.
Aw shucks. You guys are so sweet. Free sex for both of you. Everyone else still pays the standard $5 fee.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 24:01
Okay, again I'm going to try and increase the density and beat this time. Once that starts getting too hard, then I will up the workload a little bit. My plan, this time, is to actually stay with the same workout for more than 2 sessions, haha.
Wednesday
Okay fine, free sex for you too.
A Incline Bench Press RI Full Recovery
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail
215x1
Note: Failure occured several inches off my chest; triceps/lockout are probably the culprit. I think with a little more speed I could've busted through that plateau. I seriously think I will hit this next week. I wasn't that far off. 225 wasn't exactly easy, but it went up pretty damned quickly.
B NG DB Bench Press RI90
65sx4
90sx4
85sx3x4
C Bent Row RI90
135x5
205x3x8
D Chinups RI90
+50x3x5
E L Lateral Raise + External Rotation RI60
20sx2x10
Not bad overall. I felt pretty good after finishing this. I know that usually heavier stuff goes first, but I prioritized the horizontal pulling because I think it will have better carryover to the bench, at least according to a few Westsiders.
Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.
Oh, and my whole damned backside is still sore: glutes, hammes, and traps/rhomboids. Good times.
Okay fine, free sex for you too.
A Incline Bench Press RI Full Recovery
45x5
95x3
135x3
155x3
175x1
195x1
215x1
225x1
235xFail
215x1
Note: Failure occured several inches off my chest; triceps/lockout are probably the culprit. I think with a little more speed I could've busted through that plateau. I seriously think I will hit this next week. I wasn't that far off. 225 wasn't exactly easy, but it went up pretty damned quickly.
B NG DB Bench Press RI90
65sx4
90sx4
85sx3x4
C Bent Row RI90
135x5
205x3x8
D Chinups RI90
+50x3x5
E L Lateral Raise + External Rotation RI60
20sx2x10
Not bad overall. I felt pretty good after finishing this. I know that usually heavier stuff goes first, but I prioritized the horizontal pulling because I think it will have better carryover to the bench, at least according to a few Westsiders.
Oh, and I went to a fun BBQ today. Mmmm, meat. Definitely got my fair share of calories in today.
Oh, and my whole damned backside is still sore: glutes, hammes, and traps/rhomboids. Good times.
Great lookin workouts bro!
Man I didn't even get any Fing BBQ this holiday I'm pissed!
Man I didn't even get any Fing BBQ this holiday I'm pissed!
Thursday
Gazhole
Thanks. I've always been pretty good at those. I could do a little more if I cheated like most people, but I try to stay pretty rigid, heh.
DB
What is that all about? That's what July 4th is there for! Haha.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 22:47
Beat my previous time by 1:14. That's a huge difference. I set the bar high. Next Tuesday when I hit this workout I'm going to have to bust my ass big time. My rest was already pretty short, so I will eventually have to make up for it by dragging that fucking sled around faster, haha.
Still sore in the traps/rhomboids, but legs are back to normal. Just in time for DE squat/deadlift day tomorrow, hehe. Sleepy time now!
Gazhole
Thanks. I've always been pretty good at those. I could do a little more if I cheated like most people, but I try to stay pretty rigid, heh.
DB
What is that all about? That's what July 4th is there for! Haha.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 22:47
Beat my previous time by 1:14. That's a huge difference. I set the bar high. Next Tuesday when I hit this workout I'm going to have to bust my ass big time. My rest was already pretty short, so I will eventually have to make up for it by dragging that fucking sled around faster, haha.
Still sore in the traps/rhomboids, but legs are back to normal. Just in time for DE squat/deadlift day tomorrow, hehe. Sleepy time now!
Killer circuit work bro!
I haven't eaten much of anything been sick all week. Just can't stomach any meat...I managed some boiled chicken today but even that was a mission. I hate being sick!
I haven't eaten much of anything been sick all week. Just can't stomach any meat...I managed some boiled chicken today but even that was a mission. I hate being sick!
Friday
Aw man, that sucks. I hope you start feeling better soon. Sickness is a kick in the balls.
A Box Squat RI45+
45x5
95x2
135x10x2
B 1-Leg Hyperextension RI90
(1sec iso @ top)
BWx3x10
C Pullthrough RI60
(1sec iso @ top)
#15x4x12
D1 Prone DB Row RI60
75sx4x10
D2 SB Pikeup RI60
BWx4x12
Nothing too killer today. The dynamic stuff felt quick. I was using 60% of my 1RM including my bodyweight here. As I said earlier, I decided that with squatting I was going to start including ~75% of my bodyweight (I read that figure somewhere) because it seems to make more sense.
I need to jack the weight up on the 1-leg hypers. I felt them, and they were mildly challenging, but I need to make it a bit harder. I'm going to try and rig up something where I can use bands in addition to the cable stack on the pullthroughs, because that was the entire stack.
I threw in a little extra upper back work here because I figure I can never have enough of that. My back seems to respond very well to a high volume and frequency.
Today, Saturday, was my off day. Did plenty of walking at the restaurant though.
Aw man, that sucks. I hope you start feeling better soon. Sickness is a kick in the balls.
A Box Squat RI45+
45x5
95x2
135x10x2
B 1-Leg Hyperextension RI90
(1sec iso @ top)
BWx3x10
C Pullthrough RI60
(1sec iso @ top)
#15x4x12
D1 Prone DB Row RI60
75sx4x10
D2 SB Pikeup RI60
BWx4x12
Nothing too killer today. The dynamic stuff felt quick. I was using 60% of my 1RM including my bodyweight here. As I said earlier, I decided that with squatting I was going to start including ~75% of my bodyweight (I read that figure somewhere) because it seems to make more sense.
I need to jack the weight up on the 1-leg hypers. I felt them, and they were mildly challenging, but I need to make it a bit harder. I'm going to try and rig up something where I can use bands in addition to the cable stack on the pullthroughs, because that was the entire stack.
I threw in a little extra upper back work here because I figure I can never have enough of that. My back seems to respond very well to a high volume and frequency.
Today, Saturday, was my off day. Did plenty of walking at the restaurant though.
Sunday
A Bench Press DE
45x5
95x3
135x8x3
B CG Incline Press RI90
115x5
155x8
140x8
135x8,6,6
C Seated Row - CG Handle RI90
#14x10,10,8,8
D1 Tate Press RI60
30sx12
35sx2x12
D2 Face Pull RI60
(1sec iso)
#8x2x12
#9x12
Decent workout. CG inclines are always so fucking weak. Man, today was really poor. I was going for 5 sets of 8 and completely overestimated the weight. I should've started with 135-140, but that's okay. Nothing to mention really beside that.
A Bench Press DE
45x5
95x3
135x8x3
B CG Incline Press RI90
115x5
155x8
140x8
135x8,6,6
C Seated Row - CG Handle RI90
#14x10,10,8,8
D1 Tate Press RI60
30sx12
35sx2x12
D2 Face Pull RI60
(1sec iso)
#8x2x12
#9x12
Decent workout. CG inclines are always so fucking weak. Man, today was really poor. I was going for 5 sets of 8 and completely overestimated the weight. I should've started with 135-140, but that's okay. Nothing to mention really beside that.
Monday
A Sumo Good Morning ME
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
315x1
325x1
335x1
B RDL RI90
270x3
360x4x5
C1 1-Leg Squat RI90
+35x3x6
C2 Hanging Knee Raise RI90
BWx14
+10x2x10
Excellent workout today. Pretty sure the good morning was a PR (By the way, last week was sumo too if I didn't say that). 315 felt easy compared to last time; pretty noticeable improvement in my comfort level at that weight. RDLs were hard as shit, but I pulled it off. I can go up some more on the 1-leg squats I'm pretty sure. I'll try the 45 plate next time.
A Sumo Good Morning ME
45x5
95x3
135x3
165x3
195x3
225x3
255x1
285x1
315x1
325x1
335x1
B RDL RI90
270x3
360x4x5
C1 1-Leg Squat RI90
+35x3x6
C2 Hanging Knee Raise RI90
BWx14
+10x2x10
Excellent workout today. Pretty sure the good morning was a PR (By the way, last week was sumo too if I didn't say that). 315 felt easy compared to last time; pretty noticeable improvement in my comfort level at that weight. RDLs were hard as shit, but I pulled it off. I can go up some more on the 1-leg squats I'm pretty sure. I'll try the 45 plate next time.
How does a Sumo Good Morning differ from a "normal" Good Morning?
Tuesday
fufu
Yeah, I find the incline press is similar for me. I see some general carryover, but not as much as one might thing. I appreciate the well-wishing too.
Triple Threat
You just take a wider stance. Same deal as deadlifting with a sumo stance.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 22:31
I shaved off 16 seconds from the previous time I did this workout. They are getting harder to cut back. Probably after 4 weeks or so I will change around the exercises a bit, or possibly just add a 5th round and then start trying to increase density once again.
fufu
Yeah, I find the incline press is similar for me. I see some general carryover, but not as much as one might thing. I appreciate the well-wishing too.
Triple Threat
You just take a wider stance. Same deal as deadlifting with a sumo stance.
4 Rounds
Sled Drag@135 x 2 Round Trips
Sled Reel@90 x 1 Round Trip
Jump Rope x 100
Blast Strap Push-up x 10
Treadmill
4.0mph@12% x 5min
Total Time - 22:31
I shaved off 16 seconds from the previous time I did this workout. They are getting harder to cut back. Probably after 4 weeks or so I will change around the exercises a bit, or possibly just add a 5th round and then start trying to increase density once again.
