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

[shiznit2169]

Hanging Leg Raise
0 x 10
0 x 7

how can you do these? They are freakin impossible. I cant get by 2 reps without swinging back and forth like crazy. It's hard to keep my body still vertically. I really want to do these but the swinging prevents me from doing it and makes me look like a fool.

 

[BulkMeUp]

yea, i used to keep swinging as well. But with practice i learnt to use my legs to prevent that. I can do 3 sets 11 reps each. But i dont think i am doing it right as a dont feel anything much in my abs

 

[CowPimp]

Sunday, July 3rd

On Friday night I power walked for like 2.5 hours because, let's just the car I was in was impounded. I don't really want to get into details, but I didn't do anything wrong.

Saturday evening I did some sprinting for about 10 minutes. I would sprint and walk in intervals. I warmed up for 5 minutes or so with light jogging.

I'm cutting for the next couple of weeks. I slacked on my diet somewhat last week, although not too badly. I think I'm going to maintain for a bit after that. I am to do cardio a minimum of 2 days this week, if not 3.

P-funk
That makes sense. I was thinking of having duffel bags at 50 pound intervals, but that is much more economical and easier to deal with if I were to use sandbags twice in a workout. Good call.

shiznit2169
Actually, I go fairly slow and if I accidentally come down a little too fast I just touch my toes the floor briefly enough to stop me and continue.

BulkMeUp
That's pretty good man. This is a hard movement. Try to curl your hips and focus on that. Sometimes I tend to use a little too much arm and add a little dash of pullover to the motion.

Squats
95 x 5
135 x 5
185 x 5
265 x 4

Military Press
45 x 5
65 x 5
95 x 5
155 x 3

Bent Rows
95 x 5
135 x 5
185 x 5
225 x 4

Farmer's Walk
80s

Full Decline Situps
20 x 16
20 x 10

Interesting workout because I went to Gold's Gym. My gym closed early and I schemed my way in for a workout. All movements using a barbell are actually 2 pounds more because of the clips.

Got another rep on my squats. Failed near the bottom on this movement. I would be very happy with merely getting a 5th repetition next time.

I was disspointed in the military press, although this is the most weight I've ever used in the movement and I was going a tad lower than normal. I think I could've had the 4th had I exploded a little more from the bottom. I got stuck about half way up on this movement. I'm thinking my triceps are the weak link here. I think I'll hit 5 next time.

Bent rows went about as expected. I was very close to a 5th. I could've quite move the bar the last 4-6". I really went hard on these. My legs started shaking after the incredibly long negative started to take its toll.

Because of the different gym, I just rocked the farmer's walks until total failure. Not sure how it compares to previous distances.

Slightly different decline setup, but I gained a rep on both sets.

 

[CowPimp]

Tuesday, July 5th

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

Bench Press (CG + WG-RP)
95 x 5
135 x 5
185 x 5
225 x 3 + 1

Turkish Getups
30 x 13

Side Bends
70 x 18
70 x 16

Curls
115 x 3

I eeked out that 3rd rep on deadlifts this time. It took me several seconds to complete the motion, but the weight came up. That set exhausted me. 395 x 3, here I come.

Let me explain the bench press. I am thinking my triceps are currently my weak link in my pushing movements as the bar comes up quick off my chest and slows down about half way up, and a similar situaiton occurs with overhead presses. I did some CG reps (Powerlifting CG position), then I rest paused out a rep with my normal wider grip. I'm hoping I get that 225 x 5 next time. Hopefully this did some kinda good. I may do some lockouts instead of DB presses if I don't hit my goal next time I do the BB bench.

I added a couple repetitions to the getups. Again, these kicked my ass more than you can imagine. I'm going to increase the weight 2.5 pounds next time, maybe 5 if I'm feeling bold.

Side bends were pushed really hard. I was sweating my ass off by the time I got to these. I do my weaker side first and match it with my stronger side, although the difference is only a repetition or so.

Curls stayed the same. I'll stick with them for a bit, but I might try going heavier or lighter if this poundage doesn't move next time. I've never tried a heavy single curl, but the author of Dinosaur Training recommends them. We shall see.

 

[CowPimp]

Saturday, July 9th

Bottom Squats
95 x 3
135 x 3
185 x 3
245 x 1

DB Military Press
10 x 5
20 x 5
40 x 5
67.5 x 4

Pullups
-80 x 5
-40 x 5
0 x 5
45 x 4

Farmer's Walk
80s x 1 1/3 + 1/3 + Static

Hanging Leg Raises
0 x 12
0 x 8 + 1

Bottom squats stayed the same. I could've exploded out of the hole a bit better 2nd repetition, but my intensity was pretty good otherwise.

DB overhead pressing looked about right. Used more weight than last time.

Pullups looking strong too. Used more weight than last time as well.

Farmer's walk resulted in a bit of extra distance. I rest paused the remaining distance to the DB rack, then I statically held my DBs at my sides until my grip started to fail.

I gained a couple reps on this movement for the first set, and another rep or so second set. It's hard to reach total failure, so I rest paused out another rep after the last set.

 

[CowPimp]

Random Update:

I did some lifting on Tuesday. I decided to take the next 5 days off lifting, as I haven't taken a break in a while and my sleep schedule has been getting screwed up because of work. I keep having to stay late because of the bad weather racking the east coast (I work the evening shift at the airport). It has been at least 4 months since I've taken a break. It'll be good in the end I think, although I'm already getting antsy.

 

[CowPimp]

Friday, July 29th

Squats
135 x 5
185 x 3
225 x 1
265 x 4

Military Press
45 x 5
95 x 3
135 x 1
155 x 5

Bent Rows
95 x 5
135 x 5
185 x 5
230 x 4

Farmer's Walk
80s x 1 1/2 + 1/2 + Static

Full Decline Situps
20 x 17
20 x 13

Fairly productive workout. Unfortunately, my squats didn't go up. I think I'm gonna try an incredibly slow negative at the end, a rest pause rep, or a combination of both if I don't hit 5 repetitions next time. I'm getting closer though. My 4th rep came up quite a bit faster than last time.

My military pressing went up, so I am gonna shoot for 160x5 next time.

I increased the weight on bent rows but didn't go up in reps. I'll shot for 5 next time.

Farmer's walks are about the same. Once I hit 2 round trips I'll increase the weight, or unless I stagnate on this exercise.

Full decline situps went up a bit. Increased resistance following fairly soon.

 

[CowPimp]

Monday, August 1st

I did about 30 minutes of jogging on Saturday, and a little bit of swimming on Sunday.

Deadlifts
135 x 3
225 x 2
315 x 1
390 x 2

Bench Press
95 x 5
135 x 3
185 x 1
225 x 3 - Superset - Dips x 8

Turkish Getups
35 x 15

Side Bends
72.5 x 20
72.5 x 20

Curls
110 x 4 + 1

Deadlifts remained the same. I might try a rest pause repetition if I don't get that 3rd repetition next time. This time I got the bar off the floor a foot or more on the attempted 3rd rep, but it just pulled me back down. If it fails next time, I'm going to try for a single with 415. If, thereafter, my deadlifts don't go up again, I might try a bout with higher repetitions.

Bench press also remained the same. I decided to superset with dips because my triceps are obviously the weak link. It moves off my torso pretty quick, which I attribute to my improved lat strength, until the movement is all tricep. Then I just hit a wall. If my bench press still refuses to move up another rep or two, then I'm going to try heavy lockouts. I have some other ideas brewing as well.

Good progress on both turkish getups (DEATH) and side bends.

Curls were about the same. We'll see how I do at this weight over the next week or two.

 

[CowPimp]

Wednesday, August 3rd

Bottom Squats
95 x 3
135 x 2
185 x 1
230 x 3

Standing DB Press
10 x 5
30 x 3
50 x 1
70 x 4

Pullups
5
5 x 3
25 x 1
47.5 x 4 + 1 Negative (Extremely slow with BW)

Farmer's Walk
80s x 1.5 + .5 + Static (Much longer than before - Estimated 5 vs 30 seconds)

Hanging Leg Raises
15
10 + 1 Negative

Added 5 pounds to my bottom squats without losing a rep. Can't complain.

Added 2.5 pounds to my standing overhead presses, but I lost a rep. Hopefully I get it next run.

Added 2.5 pounds to my pullups, but I lose a rep. Again, hopefully I get this the next time around.

Farmer's walks stayed the same in terms of distance, but the static hold at the end was much longer. If I don't travel any further after the next run, then I'll just increase the resistance another 2.5 pounds and hope to maintain the same distance.

Hanging leg raises looked good. Added a clean repetition on both sets.

Overall, this felt like a pretty good workout. I used a lot of intensity, and it was a lot of fun.

 

[P-funk]

Looks like a brutal workout.

 

[CowPimp]

Looks like a brutal workout.

Indeed it was. All the people at my gym give me weird looks when they see me finishing a set where the last repetition takes like 10 seconds to complete and I go for yet another.

 

[CowPimp]

I'm thinking that I'm going to ignore DB bench presses for a while and stick to the barbell. I think if I don't hit 4 repetitions this time, I will start doing lockouts and/or decline presses again. I always respond pretty well to both of them, but it's been a bit since I've done either one.

 

[shiznit2169]

Indeed it was. All the people at my gym give me weird looks when they see me finishing a set where the last repetition takes like 10 seconds to complete and I go for yet another.

lol, i get those looks all the time. Usually for pullups or curls, i struggle to get up the last rep which takes a good 10 seconds but i keep trying to go for more and most of the time, i get it but after like 15+ seconds! People think i am crazy

 

[CowPimp]

lol, i get those looks all the time. Usually for pullups or curls, i struggle to get up the last rep which takes a good 10 seconds but i keep trying to go for more and most of the time, i get it but after like 15+ seconds! People think i am crazy

Yeah, people are pussies. I mean, I understand the whole high volume approach, but you still should have to exert some level of effort. I love the people who spend 90 minutes in the gym and don't break a sweat.

 

[shiznit2169]

Yeah, people are pussies. I mean, I understand the whole high volume approach, but you still should have to exert some level of effort. I love the people who spend 90 minutes in the gym and don't break a sweat.

or people who complete a set, talk with their buddies or go in the other room to catch up the news or the game on tv and come back after 5 minutes to complete another set without any effort at all, repeat.

Ridiculous.

 

[CowPimp]

Friday, August 5th

Good Mornings
135 x 5
185 x 3
225 x 1
250 x 3

Bench Press
95 x 5
135 x 3
185 x 1
225 x 3

Cleans
95 x 5
135 x 3
185 x 1
200 x 3
200 x 3
200 x 3

Although I lost a couple of repetitions on the good mornings, I did go up in weight. I'll have them back in no time. Either way, I'm happy because I've never really used this much weight for more than a single.

Bench press stayed the same. I really slipped out of form on this. I need to focus very intently. Although I keep saying I want to do some lockouts and such, I want to stick with some extra BB benching for the moment and improve my form. I think that is what's holding me back currently. I am quite confident I could break this plateau if I could push the bar in a straight line. Once I get my form down more, then my weak-link triceps are gonna get a beating.

Cleans felt great. They're become more compound. At first the motion was kinda like this: deadlift, shrug, upright row, curl. Now that I'm getting into heavier weights (I've never used 200+ successfully before) it has become: deadlift, calf raise, shrug, upright row, curl, quarter front squat.

I couldn't do calf raises after this. Those cleans mopped the floor with my ass. Stretching was tough after this. I was really pushing myself hard. My whole back, from traps to erectors, is totally sore today. Loverly.

 

[CowPimp]

Tuesday, August 9th

I did about 30 minutes of jogging and some stretching on Saturday. Sunday was a pretty lazy day.

Squats
135 x 5
185 x 3
225 x 1
265 x 4 + 1

Military Press
45 x 5
95 x 3
135 x 1
160 x 3 + 0

Bent Rows
95 x 5
135 x 3
185 x 1
230 x 5 + 1

Farmer's Walks
80s x 1 1/2 + 1/2 + Static

Full Decline Situps
20 x 19
20 x 13 + 2

I decided to attack the weights from a slightly different approach and hit total failure, plus do a rest pause repetition on every lift. I think I'll stick with this for a while.

Today was the day of coming extremely close to hitting that last repetition but failing. I really thought I had that 5th rep on the squats. I will have it next time, dammit. I pushed up the 4th with some struggle, but fairly quickly. On the 5th rep I got half way through. The sticking point will be broken. I'm going to simply try squats again instead of bottom squats. I need to work on the middle of the lift, which is probably best accomplished by just doing it more. I've been stuck here for a few weeks with squats, so perhaps this is what the doctor ordered.

The same thing happened on the military presses. About where my elbows made a 90 degree angle, even slightly beyond that, is where I failed. Damn you triceps. You limit me on all my pushing movements. I'm going to do military press lockouts where I would normally do DB military presses. Fuck it. Nonetheless, this is the most weight I've ever used for military pressing, so that made me happy.

The same thing happened on bent rows too. Although I did add a repetition from the previous session, I almost hit 6. This was incredibly close. Almost to the point where some would probably consider it a full repetition, but not I. Either way, I'll be using 235 next time, which is definitely the most I've ever rowed. Hell, it's more than I've done supinated.

Farmer's walks stuck again. I'm gonna add 2.5 pounds next session. Fuck it, I'm probably in endurance territory as it is. I want crushing grip, not lasting grip.

Decline situps went up a couple of repetitions. I was again, SO damned close to hitting 20. I had probably 2inches of ROM left before I would of deemed it a complete repetition. Oh well.

I felt good this session, but it was frustrtating coming close, but not succeeding, on so many lifts!

 

[Rocco32]

Damn, looking good in here buddy! Dinosaur training's working for you eh?

 

[CowPimp]

Damn, looking good in here buddy! Dinosaur training's working for you eh?

All of my lifts jumped up a bit initially. However, my squat and bench press have stagnated for a couple of weeks. I'm making some small changes though. One is that I am going to be doing rest pause sets on every lift now, except for cleans. I'm also going to lighten the weight on bench press a little bit to focus on form, because I think that is one thing holding me back. I'm also going to start doing partials and switching around movements based on my sticking point for those lifts.

 

[P-funk]

Now that I'm getting into heavier weights (I've never used 200+ successfully before) it has become: deadlift, calf raise, shrug, upright row, curl, quarter front squat.

Not really upright row in a clean. More of a shrug under. It shouldn't look like a jacked up reverse curl. Dorp the quarter front squat and squat clean all the way. I know it is rough because you have strength to throw up the weight. I have the same problem. That is why my coach is making me just learn the basics at light weight and not go all out. If you can really get the form of a good squat clean you can do a lot more weight.

 

[CowPimp]

Not really upright row in a clean. More of a shrug under. It shouldn't look like a jacked up reverse curl. Dorp the quarter front squat and squat clean all the way. I know it is rough because you have strength to throw up the weight. I have the same problem. That is why my coach is making me just learn the basics at light weight and not go all out. If you can really get the form of a good squat clean you can do a lot more weight.

Yeah, I know you're right. I'm working my way there. I'll really focus on getting deep under the weight next time. I appreciate the tip.

 

[P-funk]

Yeah, I know you're right. I'm working my way there. I'll really focus on getting deep under the weight next time. I appreciate the tip.

the real trick is to focus on it with about 60 or 70% of the weight you can use. Otherwise it is tough to get the proper muscle control to make the movement smooth. It is very complex (and sometimes annoying).

 

[CowPimp]

the real trick is to focus on it with about 60 or 70% of the weight you can use. Otherwise it is tough to get the proper muscle control to make the movement smooth. It is very complex (and sometimes annoying).

Maybe I'll do some cleans and presses instead for the time being. That will limit the weight I can use, but still make the movement really challenging when I have to press it. What do ya think?

My other option is to drop the weight and do higher reps. I hate high reps, but maybe it would be good for me...

 

[P-funk]

Maybe I'll do some cleans and presses instead for the time being. That will limit the weight I can use, but still make the movement really challenging when I have to press it. What do ya think?

My other option is to drop the weight and do higher reps. I hate high reps, but maybe it would be good for me...

don't do high reps. Do tons and tons of sets with low weight. Just sets of 2's or singles. Like sometimes I may do about 20sets of doubles with 155lbs. That is it. It beats you up, the weight is light enough to work on form and speed and the volume is high enough to kick your ass. Good technique is everything with these lifts. You can pretty much do them every workout as long as you are using a lower intensity and just hammering the technique.

 

[CowPimp]

don't do high reps. Do tons and tons of sets with low weight. Just sets of 2's or singles. Like sometimes I may do about 20sets of doubles with 155lbs. That is it. It beats you up, the weight is light enough to work on form and speed and the volume is high enough to kick your ass. Good technique is everything with these lifts. You can pretty much do them every workout as long as you are using a lower intensity and just hammering the technique.

Gotcha. I'll probably stick with triples, but use like 135 or so for maybe 8 sets. That's what I'm thinking. I could do 20 sets, but I like to keep my workouts short. I'll probably be using 30-60 second rest intervals too to economize time. I think I can do this while maintaining good form. I'll adjust accordingly if not. I've become accustomed to workouts that take about an hour including warmup and stretching.

 

[CowPimp]

Just a sort of random worthless update. I worked out as planned last week. Progress is hard to track because I've lightened up on everything to give my central nervous system a break. I'll be hanging in the 6-10 range for a bit now.

I went to Los Angeles over the weekend, but I did workout. However, the hotel gym only had some machines and 50lb dumbbells. I did some squats, overhead presses, and rows with the 50s. Then I did some turkish getups with the 35s. I called it a workout. I did some cardio Thursday. I also did plenty of swimming on Saturday when I went to Hunnington and Laguna beaches. Today has been a long day of flying and waking up early and stuff.

Tomorrow I resume real training. I think I'm gonna try working out 3 days per week every week as opposed to alternating between 2 and 3 days.

Oh yeah, and my diet sucked over the weekend. It will probably suck next weekend too as I will be going to Ocean City with a friend of mine who has access to a timeshare. He's also gonna pay for gas. I couldn't turn down that offer. Tis all good. Once school starts I'll be eating better for the most part. Mon-Fri should be on point in terms of diet too.

 

[CowPimp]

Oh, by the way P-funk, I did 8 sets of 3 with 135 with 30 second rest intervals on cleans. It was too light I think, if that makes sense. The weight was so light that I was practically throwing the bar through the celing on the way up. However, I was dropping under it much better. I'm gonna keep up with this method for a bit though. I think it is definitely improving my form.

 

[P-funk]

Oh, by the way P-funk, I did 8 sets of 3 with 135 with 30 second rest intervals on cleans. It was too light I think, if that makes sense. The weight was so light that I was practically throwing the bar through the celing on the way up. However, I was dropping under it much better. I'm gonna keep up with this method for a bit though. I think it is definitely improving my form.

yea, it should be light. just learn form and control so that when the weight gets heavier you are able to get a better pull on the bar.

 

[DeadBolt]

Heya man hows things going. Didn't realize you switched yur routine over. Another strongman journal eh! Looks interesting...best of luck to ya!

 

[CowPimp]

Tuesday, August 23rd

P-funk
Thanks for your input; it is valuable as always. I still think I'm gonna raise the weight by 5 pounds the next few sessions because I have a lot of wiggle room while the weight still remains really light.

DeadBolt
Things are good. I just came back from a little vacation, and I'm about to go on another jaunt for the weekend, and I've been fooling with a new lady, so all that has kept me in good spirits. My lifting couldn't be better, and I am really liking this routine. I highly recommend you try it. I'm sure, of all people, you have the mental drive necessary to succeed HIT style.

Squats
95 x 5
135 x 3
185 x 1
230 x 11 + 2

Military Press
45 x 5
65 x 3
95 x 1
135 x 10 + 1

Bent Rows
95 x 5
135 x 3
185 x 1
205 x 10 + 1

Farmer's Walks
82.5s x 1 1/4 + 1/4 + Static

Full Decline Situps
22.5 x 19 + 3

I decided, for now, to just stick with lowering my reps and keeping to my 2/3 day alternating split to minimize the variables that may affect progress. Not to mention that I was ass tired Monday morning after waking up at 5:30AM on Sunday to fly back from LA.

So, my first workout with everything lightened up (Except for farmer's walks) went quite well. Mentally, I was on point. I pushed myself quite hard on every exercise. It shows in my rest-pause sets, which only allowed me another repetition or two. Everything is definitely way higher from whenever the last time I lifted in this rep range was. Squats, in particular, are much improved. It's already looking like lightening up for a bit is a good idea, although I won't fully jump to conclusions yet.