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CowPimp

CowPimp

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Greetings Ironmag members. I haven't kept a consistent journal here in a long time, but I'm going to make another go at it. My main reason for keeping a journal will be to help improve my level of activity on these forums. I feel like if I come here to post these workouts I will be more likely to assist other members and engage in discussions in other sections of the site.

My main goal is always strength with some level of muscle growth being desirable as well. Muscle growth of course leads to increased strength, so it is a means to an end. Looking like a badass is kinda nice too.

I will be using a simliar program to what was seen in my last journal. I'm utilizing undulating periodization. I also will be avoiding failure almost completely and mostly stopping each set when technique, range of motion, or velocity go below acceptable levels.

During heavy weeks the main movements for the day will be performed at about 90-93% intensity. Accessory movements will be performed at about 85%. During moderate weeks the main movements will be at about 85%, and accessory movements will be at about 80%. During light weeks all movements will be around 70-75% of 1RM. I do include isolation accessory/prehab work at lower intensities too.

I have some videos of recent 1RM completions in my signature. Check them out to see where I stand.
 
Nice! Looking forward to another one of your journals.
 
Heavy Upper Body Workout - 09/26/2011

Hello to all who popped in. Thanks for the wellwishing. Sean and fufu I'll have to check your journals and see how you guys are lookin' compared to old times. Still PLing Sean?

Here's my first entry. I'm going to include some of the warm-up sets I did, but I won't typically do that. It's just to give you an idea of how I warm-up, though that varies depending on how heavy I'm going. All workouts are generally preceeded by some kind of dynamic flexibility/activation exercises and I stretch for 5-10 minutes at the end as well.


A1 Bench Press
95x5
135x3
165x3
195x3
225x5
260x1
290x3,2,2,2,1 - 10 (PR)

A2 Seated Row
90x5
135x3
180x3
225x3
260x1
290x3,3,3,1 - 10

B1 Seated DB OH Press
85sx5,4,4,3,3 - 19

B2 Pullups
+50x6,6,5,5,3 - 25

C1 DB OH Extension
115x6,6,5,5,3 - 25

C2 DB Preacher Curls
45sx5,4,4,3,3 - 19


Main notable item here is the bench. Previous best for a triple was 285. Most I've done for a single was 300 (Though I did 7 sets of 1, so it wasn't a full on 1RM). I could probably do 310-315 right now, but I'll test that a little later.

Overall everything felt pretty good. I was a bit tired because of a little less sleep than optimal, but felt pretty good once I got moving.
 
Great lifts! What is the diet like these days?
 
You can't keep a good pimp down. I'm glad you're logging, I've always enjoyed your info in the stickies.!
 
fufu said:
Great lifts! What is the diet like these days?
Click to expand...

I'll give you an example while I wait for my bus, haha:


Meal 1
potatoes, eggs, spinach, olive oil, piece of fruit, fish oil caps

Meal 2
WW pasta, ground beef, peas, onions

Meal 3
WW pasta, ground beef, peas, onions

Meal 4
waxy maize, whey protein, creatine

Meal 5
oatmeal, mixed berries, casein protein

Meal 6
tuna, wrap, mayo, celery, piece of fruit

Meal 7
peanut butter, casein protein, olive oil, fish oil caps


I eat something like 4K calories a day. Not really going up in weight I don't think. Not sure. Honestly, I should pay a little more attention to that and tweak my diet more precisely. Most recent weigh in was 209. I'm fairly lean but not shredded. I definitely have pretty good ab visibility. I'll try to get some physique shots up in the not too distant future.

@dragon: Thank you good sir. Hopefully you find something interesting in here!
 
CowPimp said:
Hello to all who popped in. Thanks for the wellwishing. Sean and fufu I'll have to check your journals and see how you guys are lookin' compared to old times. Still PLing Sean?
Click to expand...

Yep, still powerlifting. I'm actually in Chicago right now for job training (Sept 19th-Oct 14th), so I've been taking the subway to Quad's gym about 5-6 miles from where I'm staying. Last meet I did was in July, feel free to check out my log for more details. Last meet I did was July (training and competing multi-ply now). While I'm in Chicago I'm focusing more on raw training. I did bring my single and double ply squat briefs, but probably won't even bother with my double ply without a monolift and spotters.
 
Seanp156 said:
Yep, still powerlifting. I'm actually in Chicago right now for job training (Sept 19th-Oct 14th), so I've been taking the subway to Quad's gym about 5-6 miles from where I'm staying. Last meet I did was in July, feel free to check out my log for more details. Last meet I did was July (training and competing multi-ply now). While I'm in Chicago I'm focusing more on raw training. I did bring my single and double ply squat briefs, but probably won't even bother with my double ply without a monolift and spotters.
Click to expand...

Great to hear it. You should check out the powerlifting movie someone posted Youtube links to in the training-strength sports section. It was entertaining/interesting for the most part. Good luck in your next meet dude. Mad props; I hope you stick with it for a long PL career.
 
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Conditioning

Jogging

10 rounds:
Hill Sprints (10-15sec)
Walk (~60sec)

Jogging


I've been doing something more measurable at the gym, but a friend of mine was visiting from Australia. I went out to eat with her, and it was just much more practical to do something outside around my place.

Also, I just got an e-mail with my results from the NSCA-CSCS exam which I passed. I got a 90% on the exam. Happy about that for sure.
 
Nice, congrats on the CSCS, where are you heading with that cert?

Btw, I checked out your youtube videos, nice OHP. I noticed you took a slightly staggered stance, what does that do for you?
 
Heavy Lower Body - 09/28/2011

@fufu: I dunno where I'm headed. I like my job, but I periodically see what's around and apply to things that sound interesting. I just want to keep trying stuff. The staggered stance always feels more comfortable, and I feel like I can maintain posture a little better.

@dragon: Thanks. I hear ya, I have to claim my CEUs for my CPT cert too.


A1 Deadlift
475x3,3,2,2 - 10

A2 Cable External Rotations
50x3x14

B1 1-Leg Hyperextension
+60x4x6 - 24

B2 NG Face Pull
200x3x10

C1 1-Leg Calf Raise
135x4x6 - 24

C2 Hanging Pikeup
BWx8,8,6,5 - 27


Solid workout. Deadlifts felt really strong on the first couple of sets, though sort of lackluster on the very last one. I was in that mode for a moment where if you had put a rabbit in front of me I would've ripped it's head off with my teeth. Anyway, that might've been a PR, though I think I did that once before. However, it was definitely not that easy. I'm pretty confident in 485 next time around. Really the only lift I give much of a shit about on this day.
 
geez, strong deads!
 
Conditioning - 09/29/2011

@fufu: Thanks. Always been one of my better lifts.

10 x rowing machine sprints
(15sec sprint:75sec active rest)

15mins treadmill
(2.6mph @ 15% incline)

These conditioning workouts are going to be boring. They will look like this a lot. Just a note, my active rest isn't that low intensity, but not ball breaking either.
 
Heavy Upper Body - 09/30/2011

A1 Dips
BW+155x3,3,2,2 - 10

A2 NG Chinups
BW+90x3,3,2,2 - 10

B1 DB Incline Press
100sx6,5,4,4,3 - 22

B2 Hammer Strength High Row
340x6,6,5,5,3 - 25

C1 DB Skulls
50sx5,4,4,3,3 - 18

C2 DB Hammer Curls
50sx6,6,5,5,3 - 25


Fairly solid workout. Chinups felt a little stronger than I anticipated. Dips were okay; hopefully that keeps going up. I think I've done more than that before but I was a bit lighter body weight. Sorry for the late post but I was gone most of the weekend.
 
Heavy Lower Body - 10/02/2011

A1 Safety Bar Box Squat
310x3,3,3,1 - 10

A2 YTAs
7.5sx4x9

B1 Good Morning
305x6,6,5,5,5,3 - 25

B2 Towel Chinups
BW+10x6,5,4,3 - 18


My Sunday workouts end up being short a lot but I get the important stuff down. That safety bar is a bitch. Kills my ego on squats. I'm using it to help with postural consistency during the squat though. Hopefully it helps. Same idea with the good mornings. Also, it's amazing how much 10 pounds matters on those towel chinups. Jesus.
 
Love those towel chin ups, really forces you to engage your grip.
 
Light Upper Body - 10/03/2011

@fufu: Yeah they're awesome. I can do sets of 10 or so with just bodyweight. Maybe it wasn't just the weight, but the towels were slightly different? Either way, they're tough.

@davegmb: Thanks. They have always been a strong exercise for me.

@lynnlynn: Thanks. Good to see some lady love in here, haha!


A1 Bench Press
230x10,9,7,6,3 - 35

A2 Seated Row
245x10,10,9,6 - 35

B1 Seated DB Press
65sx10,10,8,7 - 35

B2 Pullups
BW+20x10,9,8,7 - 34

C1 DB OH Extension
105x10,8,7,6 - 31

C2 DB Preacher Curls
35sx10,8,7,6 - 31


This is from memory so the arm stuff might be a little off, but it was something like that. Overall everything felt pretty good. Damned light workouts make me feel weak as Hell though. It's an improvement over the last light workout with the same exercises though, for sure.
 
Light Lower Body - 10/05/2011

A1 Deadlift
385x10,10,9,6 - 35

A2 Cable External Rotations
60x4x8

B1 1-Leg Hyper
+45x10,10,9,6 - 35

B2 NG Face Pull
200x3x11

C1 1-Leg Calf Raise
90x10,10,9,6 - 35

C2 Hanging Pikeup
BWx8,8,7,5 - 28


Definitely best deadlifting I've ever done in this rep range. I feel like I could hit 10 reps with 405.
 
Conditioning - 10/06/2011

10rounds Rowing Machine:
15sec sprint
75sec low intensity

15mins Treadmill:
2.6mph@15%
 
Light Upper Body - 10/07/2011

A1 Dips
+90x10,8,6,6,5 - 35

A2 Chinups
+30x10,8,6,6,5 - 35

B1 DB Incline Press
85sx9,8,7,6 - 30

B2 Seated Row CNG
255x10,10,9,6 - 35

C1/C2 Dropsets of some arm stuff


Doing this from memory but it's pretty close to accurate if not perfect. Was running low on time so I cut my arm work short a little and did an extended dropset of one tricep exericse and then one of a bicep exercise.
 
Light Lower Body - 10/09/2011

A1 Safety Bar Box Squat
240x10
250x10
Substitute: Deadlift - 315x19

A2 YTAs
7.5sx3x10

B1 Good Morning
275x10,10,9,6 - 35

B2 Towel Chinups
+10x9,8,7,6 - 30


I was working out with an out of town friend here. He was doing some deadlifts and it got me fired up to do some too. I ended up dropping some of my squat work to see what I could do with 315. I was pretty happy with that, especially considering I wasn't totally fresh. 20 reps is very doable fresh.
 
Impressive high rep deads I'm sure your lower back loves you right now!!!

Jealous that your gym has a safety bar
 
Heavy Upper Body - 10/10/2011

@dave: Thanks. Yeah the safety bar is cool. The gym where I train has one. We had a very smart trainer in the know who worked there years ago and influenced some of the purchases made by the gym. We also have a couple of sleds, prowler, 135lb keg, farmer's walk handles, and some other neat stuff.

A1 Bench Press
295x3,2,2,2,1 - 10

A2 Seated Row
300x3,3,2,2 - 10

B1 DB Seated OH Press
85sx6,5,4,4,3 - 22

B2 Pullups
+55x6,5,5,4,4 - 24

C1 DB OH Ext
120x6,6,5,5,3

C2 DB Preacher Curls
45sx5,5,4,4,3 - 21


PR on the bench press. Woot. That's really the most important item from this workout. I could probably hit 315. I'll have to try it in the near future.
 
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