CowPimp Picks Up Heavy Shit

[Witchblade]

I honestly have no idea with this particular stack. The seated row and pulldown I think the plates are 15 pounds, but the rest I'm not too sure.

Doesn't every plate list the cumulative number of pounds of that part of the stack?

 

[katt]

Can you tell me how the box squats + chains work??? I saw some chains at our gym the other day hanging over the smith machine and I was like.. ?????

How are the chains incorporated in?

 

[CowPimp]

Sunday

Witchblade
No, they are all stamped with arbitrary numbers: 1-15. It simply tells you how many plates you are using, but not the weight of each plate. It doesn't really matter, but it helps you get a baseline the first few times you use it.

Katt
It's accommodating resistance, meaning that it adapts to the force curve of a given lift. Normally, maximal torque must be generated at certain joint angles. For example, in a standing bicep curl, maximal torque (And therefore muscle tension) must be generated when your elbow is at 90 degrees. After that the lift gets "easier" because there is less resistance since the lever arm starts to decrease. You can alter that with chains or bands, to some degree, since even though the lever arm is decreasing, the amount of weight at the end of that lever is increasing. So, you must continue to generate a large amount of tension throughout the remaining range of motion.


A Bench + Chains DE
45x3
95x3
135x8x3

B1 WG Pullup RI90
BWx8,8,7,7
B2 DB Incline Press RI90
50sx4
80sx4x7

C1 WG Pullup RI60
BWx3x7
C2 YTA RI90
(5sec iso)
5sx2x6

 

[CowPimp]

Monday

A Rack Deadlift ME
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1
455x1
470xFail

Note: Felt better than last time, but 470 was fucking pinned down. I basically did a nice isometric, but it's still good to see that last week was a fluke. I think I'm better at sumo, because I've pulled 455 from the floor sumo. Also, this was the lowest pin setting, so only a couple inches off the ground.

B Good Morning RI90
185x3
285x2x4
275x3

Note: ROM on some reps was probably not great, but not too bad either.

C 1-Leg RDL RI90
50sx3
90sx3x5

Note: Lost balance on a rep or two, but overall pretty solid. My grip did surprisingly well right up to the very end when it started to loosen some.

D Plank RI90
XVest+90x2x40sec


M00T!

 

[Blooming Lotus]

Witchblade
No, they are all stamped with arbitrary numbers: 1-15. It simply tells you how many plates you are using, but not the weight of each plate. It doesn't really matter, but it helps you get a baseline the first few times you use it.

Katt
It's accommodating resistance, meaning that it adapts to the force curve of a given lift. Normally, maximal torque must be generated at certain joint angles. For example, in a standing bicep curl, maximal torque (And therefore muscle tension) must be generated when your elbow is at 90 degrees. After that the lift gets "easier" because there is less resistance since the lever arm starts to decrease. You can alter that with chains or bands, to some degree, since even though the lever arm is decreasing, the amount of weight at the end of that lever is increasing. So, you must continue to generate a large amount of tension throughout the remaining range of motion.


A Bench + Chains DE
45x3
95x3
135x8x3

B1 WG Pullup RI90
BWx8,8,7,7
B2 DB Incline Press RI90
50sx4
80sx4x7

C1 WG Pullup RI60
BWx3x7
C2 YTA RI90
(5sec iso)
5sx2x6

ooh. nice C1 with that weight considering what i know of your volume other times . Very cool. Awesome effort on the 1LegRDL's. Also very cool.

 

[CowPimp]

Tuesday

Blooming Lotus
Thanks!

4 Rounds RI35
Sled Push - 90xRound
BS Pushup x 10
BS Row x 8
Jump Rope x 100

4 Rounds - Tabata
KB Swing - 28kg

Elliptical
Lv13 - 120RPMx3min
Lv10 - 120RPMx1min
Lv7 - 120RPMx1min


Good workout overall. Had to compete with some others in the gym, but managed to get it done okay. I cut my rest interval down to 35 seconds this go around. Next week I think I'll try and take up the volume a tad.

 

[fufu]

cool

have you recorded your resting heart beat recently?

 

[CowPimp]

Wednesday

cool

have you recorded your resting heart beat recently?

Nah, but it's probably not like it was. For a while I working out like 8-9 times per week if you counted some of the classes I was taking and the physical activity done in those classes, heh.


A Bench ME
Lots of warmups...
255x1
275xFail
260x1

B DB Bench RI90
65sx3
100sx5,5,4

C Bent Row (Supinated) RI90
165x3
215x3x7

D NG Face Pull RI60
#12x2x10


That's all. I'm going to unload next week. My strength is getting too inconsistent and funny. I think I just need to give my nervous system a rest. I have a program in the works in my head right now too, and I think I'll go back to doing 3 resistance training workout a week, full body, with undulating periodization. Also, it will be nice to adjust to my first week of crazy busyness next week when classes start by easing the stress on my body with my workouts for a week.

 

[Squaggleboggin]

Very nice progress, CP. I see you've been doing well since I've posted here actively. I've seen a lot of things that would be truly surprising if they were in anyone else's journal. Keep it up, my friend.

 

[CowPimp]

New Program

I haven't been slacking on my workouts (Only on journal updates), though I am going to unload this week. I took off Monday completely, did some steady state cardio today, and I plan to lift on Wed and Fri, but keep it light and low volume. I will probably just do whatever I want and keep it fun. Thursday and Sunday I will do something for conditioning, but nothing really high intensity.



Day A:
A1 - Back Squat
A2 - Chinup

B1 - Military Press
B2 - Prone DB Row

C1 - DB Incline Press
C2 - EZ Curl

D - YTWL



Day B:
A1 - Deadlift
A2 - Bench Press

B1 - Bulgarian Squat
B2 - DB Pullover

C1 - Seated Row
C2 - Rope Pushdown

D - Renegade Row + Pushup



Monday - Heavy:
A1/A2 - 3x3, 3min RI
B1/B2, C1/C2 - 3x5-7, 1.5min RI

Wednesday - Medium:
A1/A2 - 5x5, 1.5min RI
B1/B2, C1/C2 - 3x8-10, 1.5min RI

Friday - Light:
A1/A2 - 3x5, 1min RI (Drop weight by 10% from 5x5 weight)
B1/B2, C1/C2 - 3x8-10, 1min RI (Tempo: 3sec eccentric, 2sec isometric, X concentric)



That's my new program. I will alternate between day A and B. I will also be doing some power stuff on another day mixed in with conditioning work. I will probably make Tuesday steady state cardio, Thursday the day with power and high intensity anaerobic work, and Sunday I will also do some anaerobic conditioning at a lower intensity. For power work I will probably do some sub-maximal plyometrics just to try and maintain my RFD. On Sunday I will probably use the sled a lot to avoid any significant muscle soreness the following day (Since there is no eccentric).

 

[CowPimp]

Very nice progress, CP. I see you've been doing well since I've posted here actively. I've seen a lot of things that would be truly surprising if they were in anyone else's journal. Keep it up, my friend.

Thanks Squaggle. Funny you decided to post right as I was writing up that long winded explanation of my upcoming program.

 

[Squaggleboggin]

Thanks Squaggle. Funny you decided to post right as I was writing up that long winded explanation of my upcoming program.

Oh, the irony. That is strange, though. I think I'm just gonna jump head first back into my old program, but cut the weights back to about 2/3 of what they were before. Just to kick my own ass. I hope I can actually start inserting line breaks in my own journal page. Would be nice for the novellas I call posts. As always, I admire your new program. Knowledge truly is power.

 

[CowPimp]

Monday

Oh, the irony. That is strange, though. I think I'm just gonna jump head first back into my old program, but cut the weights back to about 2/3 of what they were before. Just to kick my own ass. I hope I can actually start inserting line breaks in my own journal page. Would be nice for the novellas I call posts. As always, I admire your new program. Knowledge truly is power.

I hope your return goes well Squaggle. I'm sure you'll do just fine if you put your mind to it.


A1 Back Squat RI150
95x5
135x4
185x3
225x2
255x1
285x3
275x2x3
A2 Chinup RI150
BWx5
+15x4
+30x3
+45x2
+60x1
+80x3
+70x2x3

Note: The squats were pretty damned hard. First time squatting Olympic style with heavy weights in a little bit. Chinups felt pretty decent. I know I can do more, but I haven't done these heavy in a bit either.

B1 Military Press RI90
95x4
130x7
135x7,6
B2 Prone DB Row RI90
65sx4
90sx3x7

C1 DB Incline Press RI90
60sx4
80sx3x7
C2 EZ Curl RI90
75x7
80x2x7

D YTA RI90
7sx2x7

Note: Will lower weight on this and tighten up form a bit.


Pretty good first workout back into the full body shteeze. The military pressing felt really good, as did my incline pressing. Prone rows felt pretty on point as well.

 

[CowPimp]

Tuesday

Treadmill
2.5mph@12% x 1.5min
3.5mph@12% x 1.5min
4.5mph@12% x 12min

Elliptical
Lv13@120-130rpm x 7min
Lv10@120-130rpm x 1.5min
Lv7@120-130rpm x 1.5min


Just some solid state cardio. Got bored on the treadmill and finished with the elliptical. Heart rate was around 85-87% of my max most of this session.

 

[CowPimp]

Wednesday

A1 Deadlift RI90
135x5
225x4
315x3
365x4x5
A2 Bench Press RI90
95x5
135x4
185x3
215x4x5

B1 DB Bulgarian Squat RI75
20sx5
60sx3x10
B2 DB Pullover RI75
50x5
75x3x10

Note: Wow, fucking owned.

C1 Seated Row - Wide NG RI75
#8x5
#12x10
#11x10
C2 Rope Pushdown RI75
#7x2x10


Wow, this owned me so fucking hard today. First of all, I ended up dropping to 4x5 instead of 5x5 just because I could tell that this workout would take too long and I was looking for ways to economize time. 4 sets seems more reasonable. I also dropped the last accessory exercise, and I think I will continue to do so and just do a little shoulder prehab with my cardio and possibly core work here and there too. I want to keep the duration of my workouts reasonable.

I also dropped the last exercises to two sets. I'm not sure I will always do that, but I almost puked today. This is the first time in a long time that I've actually had to lay down and do nothing after a workout just to feel normal again. I was shaking, pale, and had trouble eating the banana I have after the workouts with my shake. I had a client shortly thereafter too, so I didn't feel like spinning my wheels, feeling worse, and then being late for him.

I also cut my rest intervals down by 15 seconds on the accessory work today. That change will remain.

I also started taking creatine monohydrate today. I will load for the next 4-5 days with about 20g of creatine and then drop to 4-5g per day. Hopefully it does something, heh.

 

[Duncans Donuts]

What are you weighing these days CP?

 

[CowPimp]

Thursday

What are you weighing these days CP?

Don't know exactly, but around where I've been for some time in the low 190s. I need to start weighing myself consistently. I'm going to weigh myself next Wednesday morning first thing. That will be weigh in day each week.


A1 Depth Jump onto Bench RI60
BWx2x8
A2 MB Plyo Pushup RI60
BWx2x8

B1 Power Skip - Vertical RI60
BWx2x8
B2 Clap Pullup RI60
BWx6,5

4 Rounds RI45
Renegade Row - 16kgsx10
Swing - 28kgx15
Incline Pushup - BWx12
Front MB Slam - 8lbx15
Mountain Climber - BWx20


Done. Got my heart rate to hit the low 90s in terms of the percentage of my theoretical max. Felt pretty good, and snuck in some core work in the form of the renegade rows. Plyos went pretty good. Haven't done them in a while, but I felt like this was a reasonable volume.

 

[PreMier]

I also dropped the last exercises to two sets. I'm not sure I will always do that, but I almost puked today. This is the first time in a long time that I've actually had to lay down and do nothing after a workout just to feel normal again. I was shaking, pale, and had trouble eating the banana I have after the workouts with my shake. I had a client shortly thereafter too, so I didn't feel like spinning my wheels, feeling worse, and then being late for him.

 

[Musclebeach]

Nice WOs!!!!!!

You gave me a GREAT idea... it involves chains, DBs, and curls! THANKS!

 

[Witchblade]

Wow you can do clap pull-ups. That's badass.

 

[CowPimp]

Friday

PreMier
Thanks for that, haha.

Musclebeach
I'm glad I could help someone get a little more creative with their workouts!

Witchblade
I'm not as good as I was when I did them all the time. I'll be doing them more often I think.


A1 Back Squat RI90
95x5
135x5
185x3
215x3x5
A2 Chinup RI90
BWx5,4,3
+20x3x5

Note: Easy stuff. I feel like a picked a good weight for the unload with these exercises.

All of the following uses a 3sec negative and 2sec isometric:

B1 Military Press RI60
85x10,10,8
B2 Prone DB Row RI60
60sx7
55sx10,9

C1 Incline DB Press RI60
52sx10,10,8
C2 EZ Curl RI60
50x10,9,7


Fucking shit. I have to use such retarded light weights to achieve the supposed best time under tension necessary for hypertrophy. I almost feel like the isometric holds back the weights I can use too much. My ego hurts.

Also, I'm sore all over my entire body still from Wednesday: glutes, shoulders, lats, scap retractors, and triceps are all quite sore.

 

[AKIRA]

PreMier
Thanks for that, haha.

Musclebeach
I'm glad I could help someone get a little more creative with their workouts!

Witchblade
I'm not as good as I was when I did them all the time. I'll be doing them more often I think.


A1 Back Squat RI90
95x5
135x5
185x3
215x3x5
A2 Chinup RI90
BWx5,4,3
+20x3x5

Note: Easy stuff. I feel like a picked a good weight for the unload with these exercises.

All of the following uses a 3sec negative and 2sec isometric:

B1 Military Press RI60
85x10,10,8
B2 Prone DB Row RI60
60sx7
55sx10,9

C1 Incline DB Press RI60
52sx10,10,8
C2 EZ Curl RI60
50x10,9,7


Fucking shit. I have to use such retarded light weights to achieve the supposed best time under tension necessary for hypertrophy. I almost feel like the isometric holds back the weights I can use too much. My ego hurts.

Also, I'm sore all over my entire body still from Wednesday: glutes, shoulders, lats, scap retractors, and triceps are all quite sore.

Even though it means supposedly nothing, doesnt it feel good to have them sore!

Prone DB Rows...are those done on a bench?

 

[Musclebeach]

Chain DB curls fucking rock.

 

[CowPimp]

Sunday - GPP

Akira
Absolutely feels good. I truly do enjoy being sore. Also, yes, I do the prone DB rows on a bench set at an incline.

Musclebeach
Sounds like fun. Bands are cool too.


4 Rounds RI45
Reverse Sled Drag - 135x2 Round
BOSU Incline Pushups - BWx12
Sled Row - 135xRound
Jump Rope - BWx100

YTA RI60
5sx2x8


I feel like I should make this harder. I don't think my heart rate went much above the low 150s here. We'll see.

 

[CowPimp]

Monday - Heavy

A1 Deadlift RI150
135x5
225x4
315x3
365x2
405x3,3,1
A2 Bench Press RI150
95x5
135x4
185x3
225x2
245x3,3,2

Note: The first set of deadlifts went pretty well, although not really easy, it was not an insane grind. Set two was rough, and the last rep wasn't all that pretty. I felt my thoracic spine round forward some, but my lumbar spine felt okay. I didn't feel like my form falling apart, but I probably could've hit 2 reps on the last set. The bench felt pretty strong. All the sets were hard, but form kept in line pretty good. The very last rep of set 2 was a serious grind.

B1 DB Bulgarian Squat RI90
37sx4
75sx3x7
B2 DB Pullover RI90
65x4
85x3x7

C1 Seated Row - Wide NG RI90
#9x4
#13x3x7
C2 Rope Pushdown RI90
#8x3x7


Pretty good workout overall. Bulgarian squats fucking suck. I felt really good after this though.

 

[Scarface30]

I've been following along for a bit in here and I really like the way you set things up!..I guess that would be part of being a PT, lol.

bench and dead supersetting? sounds like it would be tough as hell!

 

[P-funk]

nice one

 

[soxmuscle]

The grind on a heavy deadlift pull is great once you get it.

Nice sets.

 

[Duncans Donuts]

I am too lazy to actually sift through the journal to see what you're shooting for. What are you trying to achieve goal wise, bro?

 

[katt]

Very impressive!