Cowboy's Switch the Darkside

[Btcowboy]

Well I knew I would have gained over Christmas. I intentionally did not weigh last week due to that. Weighed this morning and am 219.8, I would have guessed 218.

Will see how it goes this week and make adjustments from there. Was sick so no cardio but only missed one gym day.

 

[Btcowboy]

Something seems to be off.... working out my meal plan to start tomorrow.

First based on what I put in there is no way I should have gained last week and maybe I didnt just added weight still from Christmas.

I was going to carb cycle of sorts based on work out days but to keep cals and macros up I nees carbs everyday.

Current meal plan only has me at 2500 cals, 208 carb, 92 fat, 263 prot.

 

[Worf]

You could just do higher on the days you workout and lower on the non workout days. Keep everything else the same

 

[Btcowboy]

You could just do higher on the days you workout and lower on the non workout days. Keep everything else the same

Looks like i need to keep it the same to keep calories and carbs up every day.. I will play with it over the week and get it dialed in

 

[Btcowboy]

This damn flu sucks balls.... not sick per se but still lingering effects... my wife with MS suffering pretty bad.

First day of cut
Have to work on cals and macros as I am not convinced I have it perfect yet.
Started ECA stack 24mg ephedrine, 81mg aspirin 3x a day. No caffeine as I get more than enough drinking as much coffee as I do. Last dose at 1pm pre workout.

Just finished 30 mins LISS fasted cardio. This will be minimum 3x a week maybe every day not sure yet.

Also it is 5/3/AMRAP week starting today with deadlifts. Looking for a rep pr at 410 today. I am thinking if i can get 5 reps and its relatively easy will do a second amrap a little heavier unless the pros think that i shouldnt.

 

[Btcowboy]

You could just do higher on the days you workout and lower on the non workout days. Keep everything else the same

Just ate my first meal today and it is way more than i have been eating. I wonder if I was snacking too much or was not eating enough and metabolism slowed down.

 

[Worf]

I wonder if being sick had anything to do with it. Being payed up and not lifting as hard , in turn burning fewer calories.

 

[Btcowboy]

I wonder if being sick had anything to do with it. Being payed up and not lifting as hard , in turn burning fewer calories.

Maybe we will see in a week

 

[Btcowboy]

5/3/amrap

30 min fasted cardio

Deadlift
Had to work in with another lifter so breaks were short.
135x10
225x8
315x5
355x3
410x6 Rep PR

Seated preacher curls
40x15
70x15
90x8
100x6

Overhead DB extensions
55x10
65x10
75x10
80x8

So the deads were easy and i think i had more in me skin in thumb started to tear so 6 was good for today. Puts me pretty close to a 500lb single now.. so one more cycle and in 3 weeks will go for a single PR for my deadlift and it will be at least 500.

 

[Perrin Aybara]

Congrats on the PR. 410x8 should yield 500x1 in theory, so if your 410x6 was at RPE 8 or less you're probably there or close.

 

[Btcowboy]

Congrats on the PR. 410x8 should yield 500x1 in theory, so if your 410x6 was at RPE 8 or less you're probably there or close.

I think I had 8 in me just the tearing of the skin on the thumb. It just healed from last time I tore it.

 

[Perrin Aybara]

Yeah, hook grip too intense for me.

 

[Btcowboy]

Yeah, hook grip too intense for me.

I think for singles and triples its good for me. 5 rep and amraps not so much lol.. the nerves are finally dead so the weight dont hurt anymore just need the skin to keep toughening up

 

[Btcowboy]

Well, I donate on the 23rd, and will start the Anadrol on the 24th gives me 3 almost 4 full days on drol before i push a DL PR. I plan to establish a new single PR not a rep PR so i am excited to see what that number is

 

[Btcowboy]

Shit.... somedays i have too much time on my hands and all i think about is lifting, weight, how to be better at it, etc, etc, etc.....

1. Thinking of trying a wider squat stance after watching the powerlifters in my gym. They all do very wide stance squats...
2. They also all wear squat shoes, thinking maybe I should as well for squat and bench...
3. Tomorrow is Amrap bench at TM which looking at the last couple months has not moved much. I still have the mental aversion to bench for some reason. My actual lifted single was 245 in November. Twice since I have done 235x2 and 205x4.....*edit* also hit 100DBs last week for 3....Bench my weak link and for some reason scares me lol..
4. If I hit a high enough rep range on squats Friday I want to pusj the 405 Squat in 3 weeks same week i hit my 500 deadlift.
5. Why is this all i think about? Shit i even fall asleep planning and visualizing my next lift day

 

[Worf]

My advice on changing your set up for any of the comp lifts is this.
If you want to switch either do so gradually or begin incorporating the different lift as an accessory. start working at it with lighter weight until you get somewhere close to what you’re doin now, then make the switch.

 

[Btcowboy]

My advice on changing your set up for any of the comp lifts is this.
If you want to switch either do so gradually or begin incorporating the different lift as an accessory. start working at it with lighter weight until you get somewhere close to what you’re doin now, then make the switch.

Thanks was thinking its 5/3/amrap this week would start wide working up and see how it feels....

Also Bench... why the fuck does it get me.... I have been ready about smolov jr for bench and maybe in a month add it. But that has me lifting 6 days a week while cutting

 

[Worf]

Bench is a bitch for everyone with powerlifting rules

 

[Btcowboy]

Bench is a bitch for everyone with powerlifting rules

To gave any respectable total i need to be a beast on squat and deads lol because my bench will be poverty

 

[Btcowboy]

@Perrin Aybara, @Worf Question on Smolov

How does using my numbers actually show an increase in 1RM?

After 3 weeks 205x10x3
If i do 6 week 225x10x3

It just doesnt look like an increase but maybe because i dont know how a 10x3 relates to 1rm