FourOneDeuxFitt
Member
I love it man. Love working with people every day
MESO-Rx
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Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
5 Rep week
Gym was busy had to wait so warmed up
1 arm DB standing presses
30x10
35x10
40x10
Deadlift intensity went off script on weight and was about 40lbs heavier than planned
Barx8
135x8
225x8
275x5
315x5
365x5
OHP strict volume
Barx8
65x8
85x5
95x5x5
Facepulls
50x12
60x10
70x10
50x15
Pullups
BWx6
BWx5
BWx5
Pulldown wide grip 1 side at a time
120x3x8
Gym was busy had to wait so warmed up
1 arm DB standing presses
30x10
35x10
40x10
Deadlift intensity went off script on weight and was about 40lbs heavier than planned
Barx8
135x8
225x8
275x5
315x5
365x5
OHP strict volume
Barx8
65x8
85x5
95x5x5
Facepulls
50x12
60x10
70x10
50x15
Pullups
BWx6
BWx5
BWx5
Pulldown wide grip 1 side at a time
120x3x8
Btcowboy
Member
Not sure how today is going to go....
It is Squat Intensity but will be doing to low box and Bench Volume.
A few things affecting that plan.
1. Pain walking left foot on the ball. Hurts to step, flex, and stretch the toes.
2. Up late arguing with wife and possibly ex wife.
3. Find out this week hopefully if I have a job or not, may get laid off.
Anyways see what the day brings lol. Trying to be positive and work the plan.
It is Squat Intensity but will be doing to low box and Bench Volume.
A few things affecting that plan.
1. Pain walking left foot on the ball. Hurts to step, flex, and stretch the toes.
2. Up late arguing with wife and possibly ex wife.
3. Find out this week hopefully if I have a job or not, may get laid off.
Anyways see what the day brings lol. Trying to be positive and work the plan.
Worf
Member
The gym is your sanctuary. Crank up the pre work out and kill it in there. Have a great workout and only think about stressful life issues on the drive home. Your head will be clear after a good workout
For sure. Lifting has gotten me through lots of bad times. No matter how bad other stuff got it was something to feel good about.
I feel that when I lift angry, I lift with a lot more intensity as well.
Yeah, I know many do. Angry or sad, George Leeman, for instance. Honestly I think about nothing and have almost no feelings about it when I'm lifting except sometimes a little anxious about going for PR's, but I try to suppress that as much as I can. I go to a calm place in my mind and try to let my instincts for performing the lift take over.
Whatever it takes though. I've seen guys at meets scream at the plates and have people slap them on the back and yell at them. As with training and diet you gotta find what works for you.
But yes, going through hard times like my dad passing away or breakups I've hit it even harder in the gym. Getting into the gym and not thinking about it for a few hours helps. What other option is there besides slacking and sitting around feeling bad? Then you've got all that stuff going on to feel bad about and losing all your gains. Fuck that. If the world is crumbling around you you can at least feel good about moving some heavy weight.
Btcowboy
Member
You are all right and I feel the same way.... its therapy in more ways than one.
Lifting is the thing that can make my day better no matter what. My day could be going down in flames, but once I lift everything feels right as rain.
Btcowboy
Member
5 rep week
Squat intensity deep no box but did deep pause squats up to 225 then just kept going deep, well past parallel
Barx8
135x8
225x5
260x5
295x5
Bench volume, took all your advice ring fingers on the power ring. **edit*** also 15lbs heavier than planned
Barx8
85x8
135x8
155x5
165x5
175x5
175x5
175x8 extra set and reps felt good and no issues
Paused bench first time trying these 3 second pause
135x3x5
Arms took longer to get sore with wider grip so may be the Ticket. But since sore skipped accessories to not make them any worse.
Squat intensity deep no box but did deep pause squats up to 225 then just kept going deep, well past parallel
Barx8
135x8
225x5
260x5
295x5
Bench volume, took all your advice ring fingers on the power ring. **edit*** also 15lbs heavier than planned
Barx8
85x8
135x8
155x5
165x5
175x5
175x5
175x8 extra set and reps felt good and no issues
Paused bench first time trying these 3 second pause
135x3x5
Arms took longer to get sore with wider grip so may be the Ticket. But since sore skipped accessories to not make them any worse.
Btcowboy
Member
OHP intensity
Barx8
65x8
85x5
95x5
105x5
115x5
125x3 extra set and 10lbs over plan
Deadlift volume
Barx8
135x8
225x5
275x4x5
275x7 extra reps
Pulldowns neutral grip
120x15
140x12
160x8
180x4
Seated DB shoulder press 45 sec rest
35x8
40x8
45x8
50x8
Face pulls
40x15
50x15
60x14
70x8
Barx8
65x8
85x5
95x5
105x5
115x5
125x3 extra set and 10lbs over plan
Deadlift volume
Barx8
135x8
225x5
275x4x5
275x7 extra reps
Pulldowns neutral grip
120x15
140x12
160x8
180x4
Seated DB shoulder press 45 sec rest
35x8
40x8
45x8
50x8
Face pulls
40x15
50x15
60x14
70x8
Better off going for extra reps like that than heavy singles. Get your volume in then bang out an AMRAP.
Btcowboy
Member
And grip was holding up so why not... so even with feet close together I have to keep grip a little wider. I found him with hook grip if my thumb is on the smooth I lose grip so a little wider and my thumb is on the knurling
Btcowboy
Member
Quick update
Weekends have been off days since starting PL. Still have not added a 4th day yet.
Current weight 214.6lbs down 11lbs after last blast.
The weight has been up and down which I guess is expected. May look at some light cardio, walking or stationary bike on my off days. Food hasn't changed much since start of cruise. Carbs generally only night before gym and gym day. Cut my protein (gr beef) from 7-7.5 oz patties to 6-6.5oz more to limit fat. Still 5 meals a day however.
Workouts were off script some last week, not as far as actual program more in the way of added weight, reps, sets as things felt light or in I felt good.
Week 3 of 531PL starts tomorrow, 531 week.
Weekends have been off days since starting PL. Still have not added a 4th day yet.
Current weight 214.6lbs down 11lbs after last blast.
The weight has been up and down which I guess is expected. May look at some light cardio, walking or stationary bike on my off days. Food hasn't changed much since start of cruise. Carbs generally only night before gym and gym day. Cut my protein (gr beef) from 7-7.5 oz patties to 6-6.5oz more to limit fat. Still 5 meals a day however.
Workouts were off script some last week, not as far as actual program more in the way of added weight, reps, sets as things felt light or in I felt good.
Week 3 of 531PL starts tomorrow, 531 week.
Btcowboy
Member
Well life continues to happen. Between my real job, and my side gig yesterday I couldn't get to the gym yesterday. Today I won't be able to make it up either. So I am going to skip yesterday's and continue as planned tomorrow and may if I can do yesterdays workout on Saturday
Worf
Member
You get over the flu?
Btcowboy
Member
Pretty much, I assume you haven't yet?
Worf
Member
It getting out of my sinuses and moving down to my throat. I’m loosing my voice. So no,lol . I’m Chinese today
My girlfriend was sick all weekend, so far I'm still all good.
Btcowboy
Member
Took a while and I still have some of it but not to your extent
