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

[CowPimp]

yellowmoomba
I gave those a try today. Interesting variation! I'll probably stick those into my training now and again. Thanks for the idea.

BulkMeUp
I got the routine from some article on EliteFTS about dynamic warmups. I'll see if I can find it again if you're interested.

DeadBolt
Thanks DB. The job is pretty good. I love walking to work, my co-workers are pretty cool for the most part, and it gives me an opportunity to work on my sales pitch (Somewhat important for being a trainer, whether I want to admit it or not) and interpersonal skills. I could do with different upper management, but you can't win 'em all.


Warmup Dynamic Flexibility

MG Yates' Rows
227 x 3, 3, 3, 3, 3, 3, 3, 3

Good Mornings
247 x 6, 6, 6, 6

Unilateral DB Bench Press
75 x 8, 7, 7

Farmer's Walks
100s x 1way, 1way

Towel Pullups
3, (4 x Right Only), 5, (4 x Left Only)

Cooldown Static Stretching


Rows went up 10lbs without a hitch. Form stayed tight and they felt solid. Will be going up another 10lbs next week. Woo.

Good fucking morning. My glutes were still mad sore from the uni squats. Now I can't take a shit. Oh well, went up 10, and will go up another 10 next week.

I went a little buck on the uni bench presses, but it didn't turn out too bad. Went up 10lbs per DB. I'm going to stay at this weight again next time and finish off 3x8. Shoulder felt pretty good.

Farmer's walks killed my grip. Instead of doing 4 x 1way trips and having to rest-pause the Hell out of the last two I just called it at 2 sets and did some towel pullups. I tried YM's variation of only using one towel at a time a little bit too. Good stuff.

 

[Squaggleboggin]

That's awesome. Good to see you're still progressing with solid form and numbers. Those farmers walks are definitely a favorite of mine. There's just something so useful about them. I'll have to give towel pull ups a try when I get better at pulling.

 

[P-funk]

Pimp, do you get the NSCA Journal of strength and conditioning? If so, last quarters had an article about training mt. bike racer's (the front cover had a moutian biker on it) and the trainer had a program that was a three day a week total body routine based on the conjugate method (if I remeber correctly...I have to look at it again but I am not in NYC right now). Anyway, the third day of training was all complex training with things like power clean, squat, jump squat....it was explosive, strength, plyo (if I remeber correctly). If you don't get the magazine I will try and post up the workout for you when I get back home after the weekend.

 

[boilermaker]

Have a good holiday, Cowpimp.

 

[BulkMeUp]

BulkMeUp
I got the routine from some article on EliteFTS about dynamic warmups. I'll see if I can find it again if you're interested.

Thnaks, if you come across it again, let me know

 

[Pylon]

Happy holidays, Pimp!

 

[CowPimp]

Squaggleboggin
Thanks big guy. Farmer's walks are definitely an underappreciated movement. More people need to bring their claws and upper backs up to par with this movement. Not the mention it is great for conditioning. It will definitely leave you doing some heavy breathing.

P-funk
No, although I do plan on subscribing very soon. It costs about $100, and it shaves about $100 off the cost of the certification exam signup fee; I can't lose. I think I will pull it out of the check I get right after Christmas. If you could post up that routine in the meantime, I would definitely be interested in taking a look. If not, I should be gaining access to the journal soon enough. I assume they allow you to look at back issues, so it shouldn't be a problem.

BulkMeUp
http://www.elitefts.com/documents/balls.htm
It will loosen you up without the downside of decreasing strength as well as be more specific to the lifting to come. I also find it more entertaining than a general cardio warmup. I hate traditional cardio if you couldn't tell by my goofy ass conditioning workout.

Pylon
You too buddy!

 

[CowPimp]

Warmup Dynamic Flexibility

Stairmill
10mins x Level 6

Treadmill
10mins x 6MPH

Cooldown Stretching


Just a fairly short bout of active recovery work. My glutes are still sore. Wow. I think I'm going to workout tomorrow and do more of my conditioning stuff.

 

[soxmuscle]

working out on christmas day? my gyms closed, im jealous. you sound like the guy from that holiday story that purdue power used to love.

merry christmas, my friend.

 

[shiznit2169]

cow .. just take the day off. Come on, it's christmas .. enjoy the holidays a little

 

[CowPimp]

Sunday

soxmuscle
Well, I work there, so it means I might get screwed working on Christmas one of these days. Ah well; not the first time. I didn't workout anyway, as you can read. Things got too hectic. Hope you enjoyed your Christmas though!

shiznit2169
I actually like working out. It's not a chore for me. I don't particularly like waking up early to do it, but I do enjoy the act once I get my lazy ass out of bad. I worked out Christmas last year. Next year I will too hopefully. Anyway, merry christmas to yee.


I actually didn't workout today. I did plan on it, but my dad sort of sprung on me that he agreed for me to goto brunch at a family friend's. Ah well, it was good stuff. We then proceeded to goto another food eating bash at a separate family friend's. Me and my brother then made our way to our mother's place. After that we saw a concert. The day was pretty busy really. Oh well. I ate like a pig and I'll sleep like one too. I'm interested to see if this gorging will counterbalance the vomitting and fasting I did the other day when I was sick. Haha.

 

[CowPimp]

Monday

Warmup Dynamic Flexibility

Squats
267 x 3, 3, 3, 3, 3, 3, 3, 3

Steep Incline DB Press
70s x 6, 6, 5, 4

CG Supinated Pulldowns
215 x 8, 6, 6

Seated Hamstring Curls
240 x 12, 12,

Dragon Flags
BW x 12, 7

Cooldown Static Stretching



Bodyweight 190.2

Bodyweight went down .4 pounds. I'm going to see what happens next week. If I don't see an increase then I'll alter caloric consumption. I have a feeling this has to do with my vomitting and 24hr fast, as well as the slow climb back to maintenance calories any beyond over the course of the next 2-3 days. I think this also had to do with my lacking gains for upper body stuff.

I added 10 pounds to squats and was able to complete all 8 sets. I came damned close to failure though. I had to battle the Hell out of the last two sets. I could tell right from the start this was going to be a tough exercise. I made it though. I'm debating whether to add 5 or 10 pounds next time; I will decide based on feel.

I stayed about the same on the presses. If I don't go up the next time I do them, then I'm cutting this exercise and putting in something new.

I also stayed about the same on the pulldowns. I added weight, but decreased in reps. Once again, if I don't go up the next time I do them, they get cut.

Hamstring curls went up 15lbs without issue. Another 15 is coming next time, although I have a feeling that is going to be a serious battle.

I did full dragon flags this time with good form. Man, I was losing it on the second set. I called it quits before I hurt myself. I was pleased though; last time I did dragon flags they were kind of partials. These were the real deal.

 

[CowPimp]

Tuesday

Warmup Dynamic Flexibility

Complex x 2 - 60sec RI
Box Jumps x 30secs
Renegade Rows with Pushup x 30secs
Lateral Box Jumps x 30secs
Hindu Pushups x 30secs

Rest 60secs

Complex
Hindu Squats x 25
Dips x 10
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Rock Climbers x 30secs

Rest 60secs

Complex
Prisoner Squats x 25
Pushups x 20
Reverse Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Burpees x 30secs

Rest 60secs

Jumping Jacks x 120secs

Cooldown Static Stretching


Another good bout of energy system training. I think I'm going to stick to a similar template for a bit. I really like the mix of highly metabolic activities with muscular endurance. Renegade rows were pretty cool; I got the idea from Emma's journal. I will definitely be doing those again. I will probably also be raising up the boxes to higher levels for those box jumps. I'm thinking next week I'm going to cut the rest intervals to 45secs as well. I'll take it one step at a time though. I'll only do one or the other.

 

[Pylon]

Nice w/o, Pimp. Very impressive.

When doing circuits, do you think you get more from doing three different circuits (as opposed to doing one circuit 3 times)?

 

[P-funk]

okay. I found the article on training the downhill mountain boke racer from the NSCA journal (vl. 27, number 5, pg. 42-45). You would have to read the article to see why the trainer has certain reasons for certain exercises, etc..Anyway, the program is a three day a week program which is pretty much conjugate periodization. You are defining you complex training exercises as a group of exercises performed with the same weight on the bar (or the same load) for the same number of reps without rest inbetween. I just call that a circut. The guys in the NSCA have called complex training a strength exercises imediatly followed by a power exercise...complex or combined training. Anyway, it is still cool. Here is the lay out of the three days

day 1
resistance= 80-90%
reps= 2-6
sets/total reps= 2-4/4-24
rest= 3-4min
perceived exerction= heavy

Day 2
resistance= 40-60%
reps= 5-10
sets/total reps= 3-4/15-40
rest= 2-3 min
perceived exerction= hard effort, fast motion

Day 3

superset complexes

resistance= 85-90% for strength/40-50% for power/ BW for plyometric
reps= 2-3 for strength/6-8 for power/5-10 for plyometric
sets/total reps=
2-3/4-9 for strength
2-3/12-24 for for power
2-3/10-30 for plyometric

rest= no rest between strength/power/plyo complex. 3-4min rest between sets. 3-4min rest between different complexes

perceived exerction= high load variation, concentrated efforts all focused on rapid movements


day 1
Max Strength
dumbell hang clean- 80-85% of 1RM, 3-5 reps x 2-4 sets
seated incline DB press- 80% of 1RM, 3-5 reps x 3-4 sets
Dumbell squats- 80% of 1RM, 3-5 reps x 2-4 sets
seated cable pull-down- 80% of 1RM, 3-5 reps x 3-4 sets


day 2
Muscle Power training
dumbell push press with half squat- 40-45% of 1RM, 5-10 reps x 3-4 sets
one arm kneeling cable pulldown- 45-50% of 1RM, 5-10 reps x 3-4 sets
physioball chest press with alternating arm action- 40-45% of 1RM, 5-10 reps x 3-4 sets
single leg seated horizontal leg press- 40-45% of 1 legged 1 RM (use the weakest legs max), 5-10 reps x 3-4 sets


Day 3
combined training complex

superset 1
2-3 sets
a) back squat- 90% of 1RM, 2 reps
b) DB push press- 60% of 1RM, 5 reps
c) vertical jump- BW, 10 reps

superset 2
2-3 sets
a) BB bench press- 85%, 4 reps
b) DB supine press on stability ball- 50%, 8 reps
c) plyo pushup, BW, 10 reps

superset 3
2-3 sets
a) pull down- 80%, 6 reps
b) BB hang clean- 40%, 10 reps
c) box jump- 2-ft box, 10 reps



Hope you enjoy that....I think day 3 would just about kill me! lol

 

[CowPimp]

Pylon
Thank you. Well, I did do the first circuit 2 times through, but I just like to mix it up for the sake of variety. It really has nothing to do with which is more beneficial. As you can see, for the last bout of exertion I didn't even do a circuit/complex.

P-funk
Hrm, the reason I started calling it a complex is that I saw Alwyn Cosgrove and/or Eric Cressey refer to a complex as a a circuit where you finish all of one movement before moving to the next. Anyway, interesting looking program. A good mix of strength, power, and speed. I would probably modify that to include more strength work for myself, but it's a cool looking program nonetheless. A couple of those complexes look pretty rough. Thanks for that.

 

[gwcaton]

Warmup Dynamic Flexibility

Complex x 2 - 60sec RI
Box Jumps x 30secs
Renegade Rows with Pushup x 30secs
Lateral Box Jumps x 30secs
Hindu Pushups x 30secs

Rest 60secs

Complex
Hindu Squats x 25
Dips x 10
Hyperextensions x 25
Pullups x 5
Decline Situps x 20
Rock Climbers x 30secs

Rest 60secs

Complex
Prisoner Squats x 25
Pushups x 20
Reverse Hyperextensions x 25
Body Rows x 10
Leg Raises x 10
Burpees x 30secs

Rest 60secs

Jumping Jacks x 120secs

Cooldown Static Stretching


Another good bout of energy system training. I think I'm going to stick to a similar template for a bit. I really like the mix of highly metabolic activities with muscular endurance. Renegade rows were pretty cool; I got the idea from Emma's journal. I will definitely be doing those again. I will probably also be raising up the boxes to higher levels for those box jumps. I'm thinking next week I'm going to cut the rest intervals to 45secs as well. I'll take it one step at a time though. I'll only do one or the other.

Nice wo CP, but your slipping. I didn't see anything in there thatI had to look up to know what it was

 

[CowPimp]

Nice wo CP, but your slipping. I didn't see anything in there thatI had to look up to know what it was

I'll have to do some searching. I went through such a phase of learning new exercises that it's getting harder, haha. Thanks though.

 

[BulkMeUp]

How did you find the Renegade rows as a mass builder? I'v never done them yet but they didnt look like they would do as much as regular BB Bent overs or seated rows.

 

[CowPimp]

Wednesday

How did you find the Renegade rows as a mass builder? I'v never done them yet but they didnt look like they would do as much as regular BB Bent overs or seated rows.

I didn't do it as a mass builder. I do it for conditioning purposes. That is my cardio workout that you're looking at.


Warmup Dynamic Flexibility

Bench Press
220 x 3, 3, 3, 3, 3, 3, 2, 2

CG Bent Rows
222 x 6, 6, 6, 6

SLDLs
297 x 8, 5, 3

Face Pulls
82.5 x 12, 12

Full Decline Situps
4.4 Med Ball x 16, 14

Cooldown Static Stretching


Honestly, this workout was kind of crappy. My head wasn't in it. I have a minor head cold. I may end up skipping working out tomorrow, we shall see. Fucking sicknesses are getting me lately. Despite this, I did make some gains.

I raised bench press 10 pounds, and almost hit 8x3. I will probably shoot for 225 for 8x3 next time instead of a 10 pound increase seeing as how I didn't quite get 220.

I raised bent rows successfully, although I made my grip narrow instead of wide this time. I figure I get scapular retraction taken care of for the day with face pulls. Not to mention it helps with grip security a little bit. Anyway, I almost lost it on the last couple of sets. My hands started to open, but I toughed it out. I might go up 5 pounds next time, although I'm also considering doing a different exercise.

SLDLs actually decreased. It was definitely the fact that the rows fatigued the shit out of my ability to grip. I'm thinking I may possibly go with some seated cable rows or something to preserve my grip a little bit for the SLDLs next time around. Weight will remain the same.

Face pulls went up 2.5 pounds. Not much, but it's a decent percentage of 80. Will go up 5-7.5 pounds next time.

Situps went well. The first time I've used resistance with a decline this steep. I hold the medicine ball directly above me, not against my chest. I think that makes it a little harder. Also, the med ball is 2kg, which equals 4.4lbs.

 

[Pylon]

Nice work, Pimp.

FYI, I'm headed to New Orleans first week of the year armed with the knowledge you dropped on me a while back. Thanks in advance.

 

[boilermaker]

How goes it, CP? Just dropping in and getting caught up. Looks like you are doing just fine. Why would I expect anything different? Here's to a great year in '06!

 

[CowPimp]

Thursday

Pylon
I really hope it does you some good. Thank you sir.

BulkMeUp
Battling this cold right now, but otherwise good. I'm winning; I just have a stuffy nose now. Thanks for the support


Dynamic Flexiblity


I pretty much took off yeseterday. I just did a few minutes of dynamic flexibility work. I felt a little under the weather, but I feel much better today. I just have a lingering stuffy nose at this point. I think I'm good to do some lifting, which I will be doing shortly.

 

[BritChick]

Just popping by to wish you the best for the New Year, hurry up and get better.

 

[CowPimp]

Friday

Just popping by to wish you the best for the New Year, hurry up and get better.

Thanks BC. Right back at ya on the NY goodness.


Warmup Dynamic Flexibility

MG Chinups
BW+45 x 3, 3, 3, 3, 3, 3, 3, 3

Front Squats
222 x 5, 5, 5, 5

Dips
BW+55 x 8, 7

Standing DB Overhead Press
60s x 5

Pronated Soft Bar Shrugs
137 x 15, 14

Cooldown Static Stretching


Chinups were increased by 5 pounds, plus the pound or so I gained in bodyweight.

Front squats were increased by 10 pounds, but I cut a repetition off each set. By the same token, I didn't struggle quite as much to get the last repetition up on the last couple of sets like I did last time.

I started to do dips with 10 more pounds than last time. My shoulder wasn't liking them so much, so I just scrapped them for the last set and did some DB overhead pressing.

The soft bar shrugs are evil. I think if I continue to do these I need to decrease the weight a little bit or possibly use towels instead as they are little more predictable and easier to track progress with.

I cut out pull throughs because I was running short on time and feeling a little pooped. I am still recovering from sickness, so I really didn't kill myself today. Nonetheless, I still made gains over last time. My stretching at the end was also shortened a bit.


The Plan
I think I'm going to finish off next week and deload for a week, or possibly even deload this coming week if I feel the need. My plan is to cut back the resistance training to 2 sessions for the week and also drop the intensity and volume down significantly. I will also only include one bout of my higher intensity energy systems training; the other 2 sessions will be lower intensity solid state aerobic activity for about 25 minutes a pop. When I return, I think I want to give Westside a shot again.

 

[gwcaton]

Hey CP !

Happy New Years !!!

 

[P-funk]

hapy new year pimp.


A few months ago you posted an article from T-mag on recovery. Do still have a link to that article?

 

[Devlin]

Happy New Year!!!!

 

[CowPimp]

Happy New Year to all of you as well.

P, is this the article you are referring to?

 

[P-funk]

yup. that is it. i wanted to see what his recomendations for time were in the contrast shower since I have been doing that and wanted to make sure i was getting it right.

thanks.