I am woman hear me roa... Er... What?

[CowPimp]

I'm not entirely sure how frequently I am going to update this journal, but I figured I would make one so I can at least chart my progress at some kind of regular interval. I will try to update a few times per week, but I am not making any promises.

I kind of trailed off on my last journal, which was my jaunt into HST. I just couldn't get into HST. I don't like how you have to preceed your final workout of every 2 weeks with 4-5 pussy workouts where you stop short of failure on every single set. Hogwash.

My new routine is based on a book I just read not too long ago called Dinosaur Training by Brooks Kubik. In fact, I made a couple of posts about it in the training section: One was a mini review of the book; the other was a layout of my routine.

I'm going to be trying his split of 2 days (Tuesday, Friday or Monday, Thursday) one week and 3 days (Monday, Wednesday, Friday) the following week.

As you all will see, I am at least marginally stronger than the last time I started a journal. This is mostly thanks to Max-OT, but I was ready to try this new routine after reading the book. The book was very inspiring.

On another note, I decided to max out on deadlifts last week just for the Hell of it. I finally pulled 405.

 

[CowPimp]

Tuesday, June 21st

Squats
95 x 5
135 x 5
185 x 5
265 x 3

Military Press
45 x 5
65 x 5
95 x 5
145 x 6

Bent Rows
95 x 5
135 x 5
185 x 5
215 x 6

Farmer's Walk
80s x 3/4 + 1/4 Round Trips

Full Decline Situps
20 x 15
20 x 9

For some reason my squats lost a couple reps (Although this happened the previous week while still doing Max-OT, so they remained the same as that number). They held fast at 3 repetitions, although it took like 8 seconds to get the positive portion to lockout. I did attempt a 4th, but basically got stuck in the hole pushing with all my might until the bar pushed me back to the rack. Nonetheless, this is still the highest my olympic squats have ever been.

Everything else improved. My military presses went up a reptition, and I will be increasing weight. The same with my bent rows. I will finally be using 2 plates with bent rows. I was using 2 plates with Yates rows at one point when I did Westside, but I think 195 was the highest I ever went on standard pronated rows. I also added weight on my full decline situps. I like these better than the 5 degree decline situps I was doing because I don't have to muscle 75 pounds into place to make it a good workout, although I will be forced to eventually I hope.

Farmer's walks are damned hard. I was dissapointed with what I did, but that leaves lots of room for improvement. I love improvement. I made 3/4 of a round trip in my gym (Probably 20-30 seconds). Then I almost dropped the DB in my right hand on my foot. I set them down, took about 5 deep breaths, then carried the DBs back to the rack.

All in all I enjoyed this workout. All the warmup sets made me feel like I was doing some work. However, this type of workout suits my mental abilities well. I'm much more focused by the time I hit that final working set. Very enjoyable first day training like a dinosaur!

 

[Rocco32]

Great w/o Cow, I look forward to seeing how you do on this program

 

[soxmuscle]

Welcome back, CP.

Workout looks good, how have you been? You didn't like HST? I am doing an HST-like routine this summer, hopefully I'll like it.

 

[fUnc17]

Lookin good man, congrats on the 405 pull. I too love improvement, good luck!!

 

[P-funk]

Fuck Yeah Man!! Dinasour training is some of my favorite shit! I am defenitly going to check in on this journal!

 

[CowPimp]

Friday, June 24th

Rocco32
I appreciate it. I have high expectations for this routine.

soxmuscle
I suppose life has been good. We moved to a new place where I might start being able to save money and maybe a semester or two down the road get back into school full time and work part time. Thanks for asking.

Anyway, HST was a nice change of pace at first. However, I'm a very strength-oriented guy. HST just didn't do anything special for strength. The workouts are very good at conditioning you, especially with 60 second rest intervals. Even so, I don't like only going balls to the wall 20% of the time. HIT is much more my style.

fUnc17
Thanks func. Who doesn't love improvement? That's what the iron game is all about.

P-funk
I'm glad to hear that, as I'd love to have your input along the way.


Deadlifts
135 x 3
225 x 3
315 x 3
385 x 2

Bench Press
95 x 5
135 x 5
185 x 5
225 x 4 + 0

Turkish Getups
30 x 11

Side Bends
60 x 20
60 x 20

Curls
115 x 3

I enjoyed this workout, although I'm a tad dissapointed with this bench press. I'm sure it will go up, but that's what it stuck at the last 2 Max-OT workouts. However, I did just overcome a plateau at 215 x 4 which had been in place forever, so I should be patient. Also, I disliked the fact that I tried for a RP repetition and failed. My arms were fried, totally. My bench press is weird in that I can apply my strength to a 1RM far more effectively relative to reps. At 215 x 4 I hit 265 for a single.

The deadlifts went well, and I almost got a 3rd rep. I got stopped like half way up. I tried damned hard though; I was sitting half way up for a good 10 seconds before my back was beginning to round and I decided to let up. I have never been stuck half way on a deadlift, always stuck at the very bottom. I think that's a good sign, as my lower back has probably gotten stronger. 3 reps will come next workout I think.

Turkish getups are a bitch. Wow. My shoulders got really tired supporting the weight, and it's taxing on the entire upper body. The lower body gets worked slightly, but the upper body is ripped a new one. Everyone in my gym was looking at me like I was insane, so I think that means I'm on the right track.

Never did side bends before. I'll use more weight next time.

Although I hit 115 x 3 last time I worked out, I cheated up my last rep with a lot of leaning. This time it was clean, but definitely slow. I went for a 4th and got stopped at the bottom. Nonetheless, I pushed until my muscles started giving out.

 

[shiznit2169]

Everyone in my gym was looking at me like I was insane, so I think that means I'm on the right track.

At least you had the guts to do that. I probably wouldnt have. Can you explain how turkish getups are done? Any pics/videos of it?

 

[P-funk]

My bench press is weird in that I can apply my strength to a 1RM far more effectively relative to reps. At 215 x 4 I hit 265 for a single.

some people are just strong in certain rep ranges. I am the same way with my squats and deadlifts. I am good for a rep or two but after that I pretty much eat it.

 

[M.J.H.]

Nice workout bro! 385 for a double in deadlift is great. Keep it up man.

 

[Rocco32]

some people are just strong in certain rep ranges. I am the same way with my squats and deadlifts. I am good for a rep or two but after that I pretty much eat it.

Same here. Another great w/o Cow. Guess I need to order a copy of dinosaur training

 

[fUnc17]

hmmm turkish getups and side bends, sounds like my kettlebell program. I absolutely LOVE those two exercises, side bends rape your lats like no other!! Not to mention the cardio workout you get from the getups, they are fun.

w/o looks good

 

[CowPimp]

Monday, June 27th

shiznit2169
Turkish getups are simple. You lay flat on your back on the floor. You hold a weight out with your elbow locked. Now get up without letting the weight touch the floor and maintaining a locked elbow. I usually put my other arm on the ground to brace me then switch arms while I'm standing before I lay back down. Google will provide you with pics/videos.

P-funk
It sucks that certain lifts are that way, but I guess we have to take the good with the bad. Glad to hear I'm not the only one.

MonStar
Thank you for the kind words sir.

Rocco32
Thanks Rocco. I highly recommend you do. If you take nothing else from it, it will provide you with a lot of motivation.

fUnc17
I actually enjoyed side bends myself, although I have always been reluctant to try them for no good reason. Getups are likely to become one of my favorites. I really enjoyed the overall worked feeling that is similar to that of cleans.


Bottom Squats
95 x 5
135 x 5
185 x 5
245 x 1

Standing DB Military Press
10 x 5
20 x 5
40 x 5
60 x 7

Pullups
-80 x 5
-40 x 5
0 x 5
40 x 6

Farmer's Walk
80 x 1

Captain's Chair
15 x 17

Hanging Leg Raise
0 x 7

I didn't know what to expect with the bottom squats. Been a while since I've done these, and I've never done them olympic style. I got one solid rep, then paused for a few seconds on the rack at the bottom and went for a second. I failed a few inches off the rack but kept pushing. I slowly went back onto the rack but continued to push with all my might for another 5-10 seconds after contacting the rack.

DB overhead presses went well. I went up significantly from the last time I tried them a couple weeks ago. I went for another, but basically was stuck at the bottom, although I kept pushing for 5-10 seconds in the bottom position.

Chinups were great. I have never been able to chinup with this much weight. It's getting hard to keep the weight between my feet. I need a weight belt. I went really hard on these. I got about half way up on my 7th and did about a 10-15 second long negative pulling as hard as I could until the weight finally dragged me down.

I got a little bit further with my farmer's walk this time. Hopefully next time I can add another 1/4 of a trip. I think I'll stick with this weight until I make somewhere in the neighborhood of 2-4 round trips along the route I take.

Although I wanted to grab a bench and lay down by this time, I finished with some ab work. Went up on my captain's chair and got stuck about half way on my final repetition which led to a 5-10 second negative at the end. Hanging leg raises were so damned hard at this point. It took a lot of concentration just to make sure I maintained my grip. I could definitely do more of these if I started fresh, but my core was fried. Next time I'll do 2 sets of these instead.

 

[P-funk]

good workout pimp.

Bottom squats acre the shit out of me. You have to be really tight to get that bar up otherwise all hell breaks loose on your spine.

 

[P-funk]

good workout pimp.

Bottom squats acre the shit out of me. You have to be really tight to get that bar up otherwise all hell breaks loose on your spine.


Anyway. I know you are short on change but I have some links to making home made strong man implements, farmers walks, thick bars etc....so maybe you can take some of these ideas for your home gym and add them in when you get the chance. Somebody emailed them to me so you can check them out.

http://bigtonyscrivens.homestead.com/files/homefarmer.jpg
> These arn't mine but i have built a pair just like
> it. They work very well. the timbers are treated 6x6
> like they sell at homedepot. Handle size need to be 1
> inch or 1.25 inch.
>
>
> http://bigtonyscrivens.homestead.com/files/Drag.jpg I
> haven't used this before but i thinkit would work very
> well.
>
> http://www.shellbent.com/articles/sanke.html Kegs
> are used alot in strongman. They are cheap and easy to
> use. Try a local bar or liquor store, they will
> probebly give them to u or sell them up to 30 dollers
>
> http://www.tc.umn.edu/~keen0018/makeastone.htm
> This is a hard technique to use but if you do it right
> it works very well. I myself have made 2 stones this
> way. much cheaper than the alternative.
>
> http://jva.ontariostrongman.ca/TITEFW.htm Another
> good way to build farmers walks
>
>
> http://jva.ontariostrongman.ca/THICK.htm A good
> way to make a thick bar. [/QUOTE

 

[WATTS]

looking strong pimp, keep up the good work.. hell man 6 full pullups with 40lbs over bodyweight is great man. keep the weights progressing

 

[ihateschoolmt]

I didn't know what to expect with the bottom squats. Been a while since I've done these, and I've never done them olympic style. I got one solid rep, then paused for a few seconds on the rack at the bottom and went for a second. I failed a few inches off the rack but kept pushing. I slowly went back onto the rack but continued to push with all my might for another 5-10 seconds after contacting the rack.

The frist few times I did those it was hard as hell, then I got kind of used to it and went up a lot in weight. I bet you make a lot of progress in these the next few weeks. I'm glad someone started a dinosaur training journal, I was wondering how good it works.

 

[soxmuscle]

Your workouts are awesome. They look like a ton of fun. What is this dinasaur training you speak of? any links? First you introduce me to westside, now this... whats next.. haha

 

[P-funk]

Your workouts are awesome. They look like a ton of fun. What is this dinasaur training you speak of? any links? First you introduce me to westside, now this... whats next.. haha

Dinosaur training is a book by Brooks Kubik. Do a search for the book. I believe you can get it at ironmind.com. Brooks also has his own web page...

Brooks Kubik

 

[BulkMeUp]

"I am a Woman."? .. oh ok.. so in real life you are actually a black woman called 'Chaka Khan' ?

Good luck with the new routine, Cow. I'll be following along.

 

[Rocco32]

Another great w/o Cow, keep it up

 

[P-funk]

Pimp, don't know if you mentioned it and I just missed it, but are you training onece ever two days like Kubik reccomneds or doing something else?

 

[M.J.H.]

Bottom Squats
95 x 5
135 x 5
185 x 5
245 x 1

Are these starting from the bottom position?

 

[P-funk]

Are these starting from the bottom position?

yea, off the pins.

 

[Triple Threat]

How would squats off the pins differ from pausing in the hole?

 

[P-funk]

How would squats off the pins differ from pausing in the hole?

even when pausing in the hole you have had to of performed an eccentric contraction which is going to generate some energy. Going straight from the bootm up is harder as you really have to work to over come the bars static inertia. Also, there is a big core element involved. If you pause in the hole you are performing the eccentric to get there and that is giving you time to get set and get tight. Starting from the bottom you don't have that option. When you get under the bar you need to tighten up and it is go time. That is it. If you are not tight that bar is not moving. It is just like doing anything else from the pins, like bottom position bench presses (or what the west side guys would call suspend bench press I guess.).

 

[Triple Threat]

Thanks, P-funk.

 

[soxmuscle]

Thanks P-funk, exactly what I was looking for.

 

[CowPimp]

P-funk
They don't scare me. If you even think about pushing up without a tight core you realize the error in your ways before the bar even gets off the pins. You fold like a shitty lawn chair.

Thanks for those links by the way. I am especially interested in the farmer's walk implements for when I outpace the dumbbells. I'm also planning on going with an army surplus bag and some sand in the near future. Some issues with my car are putting me in the negative on money right now, so in due time.

I'm alternating between 2 and 3 days per week. Last week was Tuesday (Or Wednesday, I forget) & Saturday. This week it's Monday, Wednesday, and Friday. Although this week the last workout may be Saturday depending on how things turn out with my car. We shall see.

By the way, thanks for fielding the questions presented by others.

WATTS
Thanks man. I appreciate the support.

ihateschoolmt
I hope you're right about my progress. Although I think I'm about to start cutting again. I really would like to be cut for the remainder of the summer. I have fat kid syndrome I think. Anyway, I hope my journal is helpful to you.

soxmuscle
Looks like P covered ya good, but thanks for stopping in.

BulkMeUp
I hope you enjoy the ride. Yeah, I like to make goofy journal titles.

Rocco32
Thank ya sir.

MonStar
Yes sir, beginning with the concentric part of the lift.

CaptainDeadlift
Although P explained the concept well, I think I have another example that will really give you an idea of the difference. Take deadlifting for low reps for example, like 3-5. The first repetition is always the hardest for me to get off the floor. Even with a pause in between, the subsequent repetitions are easier because of the stored elastic energy from the eccentric portion of the motion. Judging by your name, I'm sure you understand this phenomenon well.

Good Mornings
95 x 5
135 x 5
185 x 5
235 x 6

DB Bench Press
20 x 5
40 x 5
60 x 5
90 x 4

Cleans
95 x 3
135 x 3
185 x 3
185 x 3
185 x 3

Hanging Leg Raise
0 x 10
0 x 7

Calf Raises
500 x 10

Good mornings went quite well. I was only expecting 5, but I banged out a 6th with some struggle. I went for a 7th, but the weight slowly pushed me back to the rack, where I continued to push for another few seconds. I have readjusted my positioning on this lift. I know have the bar sitting slightly higher up my back (Increased lever arm distance) and I go down farther than when I did Westside. Despite this, I am still slightly stronger on this lift.

DB bench was about where I expected it. I pushed hard for a 5th but got stuck an inch or two off my trunk. I kept pushing even when the DBs came back into contact with my trunk for another few seconds.

Been a while since I've done cleans, but they went well. My traps are sore as I type this. Nothing ever makes my traps sore like cleans. Also, I only used 60 second rest intervals in between these sets.

I've decided to go with captain's chairs on workout 3 and hanging leg raises on workout 4. I finally got double digit reps on this movement. I don't think I have ever hit that before. Also, I can barely get any ROM after my last rep. Although I try to curl my legs up as hard as possible in a nearly static position until complete exhaustion.

Calf raises went well. I like using such heavy weight. I really struggled for an 11th but couldn't quite lock it out. Bah.

 

[P-funk]

Thanks for those links by the way. I am especially interested in the farmer's walk implements for when I outpace the dumbbells. I'm also planning on going with an army surplus bag and some sand in the near future. Some issues with my car are putting me in the negative on money right now, so in due time.

making the sand bag with the army duffel bag is a good idea. Kubik says you can make the bag adjustable in weight if you take smaller bags and only fill 10-20lbs of sand in them. Then throw the smaller bags into the army bag. Not only is it cleaner and less likely to leak everywhere but you can adjust the weight up or down depending on what you are doing.