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Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
I’ve always been intrigued by his technique.
Btcowboy
Member
Still better than mine lol... i am obsessed with squat and bench today. My poor wife lol
Worf
Member
Mines a trooper, she wants me to be happy and knows I really like powerlifting. Very supporting. Helps with meal prep, doesn’t bitch at all about me going to the gym or meets or the seminar. I go to church with her, that’s the trade off. Lol
Btcowboy
Member
A keeper
Btcowboy
Member
Been squatting onto a chair at home... its getting my mind to keep hips from shooting out, instead just knees and ass straight down. Definately a bit more natural feel with a slightly wider stance and toes out. May also have to revisit low bar, after buying heeled shoes lol. Tendonitis may hurt bench we will see to much thought today lol
Worf
Member
Spread the taint
Btcowboy
Member
So I threw everything and the kitchen sink and this cut right off the start, and against my better judgement.
Cals about 2500 seems like I am eating more though, but strict with no snacks or cheats.
Cardio is fasted hit 5 days this week 30 mins of LISS in stationary bike
Gear is 200mg Test Cyp 1xwk, 0.25mg adex e3d
Supps is ephedrine aspirin caffeine 3xday, Tumeric, Glucosamine, fish oil, protein, carbs, eaa.
Workout 5/3/1, MWF so no change
Start of cut 219.8lbs, 1 week ago
Today 215.4lbs
Loss of 4.4lbs
I believe strength is suffering big time on this. I have repped 365 squat previous and only managed a single this week and not quite to depth. This could be an anomaly week and do not plan to change anything this week, may have just dumped a ton of water. If I have another big drop in weight this week then I need to adjust either cals or drop cardio. I am doing ECA 2wks on 2wks off so that will drop after next week anyways.
Cals about 2500 seems like I am eating more though, but strict with no snacks or cheats.
Cardio is fasted hit 5 days this week 30 mins of LISS in stationary bike
Gear is 200mg Test Cyp 1xwk, 0.25mg adex e3d
Supps is ephedrine aspirin caffeine 3xday, Tumeric, Glucosamine, fish oil, protein, carbs, eaa.
Workout 5/3/1, MWF so no change
Start of cut 219.8lbs, 1 week ago
Today 215.4lbs
Loss of 4.4lbs
I believe strength is suffering big time on this. I have repped 365 squat previous and only managed a single this week and not quite to depth. This could be an anomaly week and do not plan to change anything this week, may have just dumped a ton of water. If I have another big drop in weight this week then I need to adjust either cals or drop cardio. I am doing ECA 2wks on 2wks off so that will drop after next week anyways.
Worf
Member
You’re still lifting in the am fasted? That’s the biggest thing I see being a problem for you. It may not have been an issue before at maintenance caps or slightly above. Once you start getting in a deficit and doing cardio, running a cruise/trt dose it’s gonna be much harder to keep that strength. Try lifting in the afternoon after you have several meals in you, see what that does
Btcowboy
Member
I dont lift in the am or fasted... Monday and Wednesday workout days look like this
4am up, fasted cardio at 5am. Eat throughout the day and at the gym at 1pm. Fridays are slightly different, up 4am, fasted cardio 5am, eat 1 maybe 2 meals then at the gym for 8 or 830am
Btcowboy
Member
Triples week
30 min fasted cardio
Deadlift
Barx10
135x8
225x8
315x3
335x3
365x3
405x3
425x3 20lbs heavier than plan
Incline dumbell curls palms up
25x10
30x10
35x8
40x6 drop 30x4 drop 20x4
Vbar pushdown
50x15
70x15
90x9
100x6
30 min fasted cardio
Deadlift
Barx10
135x8
225x8
315x3
335x3
365x3
405x3
425x3 20lbs heavier than plan
Incline dumbell curls palms up
25x10
30x10
35x8
40x6 drop 30x4 drop 20x4
Vbar pushdown
50x15
70x15
90x9
100x6
Btcowboy
Member
Off day from the gym.
30 min fasted cardio
Looks like new job starting in 2 weeks so pretty excited, same type of work but almost double the money lol.
Deadlifts yesterday went up super easy so I think 505 or more in 2 weeks is very much doable
A buddy of mine just hit 265 for a single on bench and we were pretty much equal on bench. We work out different styles and different gyms but as I have no quality or consistent spot am held back some. Him and I are working something out where we do bench day at my gym together. Mean moving squat and bench around looking like, DL on Monday, Squat on Wednesday and Bench on Friday when we get going in it
Squat I will either try low bar again maybe wider grip will mean less stress in elbows or keep working at high bar and get it right
30 min fasted cardio
Looks like new job starting in 2 weeks so pretty excited, same type of work but almost double the money lol.
Deadlifts yesterday went up super easy so I think 505 or more in 2 weeks is very much doable
A buddy of mine just hit 265 for a single on bench and we were pretty much equal on bench. We work out different styles and different gyms but as I have no quality or consistent spot am held back some. Him and I are working something out where we do bench day at my gym together. Mean moving squat and bench around looking like, DL on Monday, Squat on Wednesday and Bench on Friday when we get going in it
Squat I will either try low bar again maybe wider grip will mean less stress in elbows or keep working at high bar and get it right
Btcowboy
Member
Triples week
Set alarm for an extra couple hours sleep due to late night last night with firehall. So no fasted cardio.
My buddy is off work due to snow so he came to spot me on bench today so a little change in programming
Bench was working about 50lbs heavier than plan all the way through
Barx8
135x8
185x5
205x3
225x3
245x1 previous PR and still PR
265x1 failed between 4 and 6 inches off chest. Spot said light help to get moving again and then me to finish
265x1 failed didnt have it needed too much spot but feel i am close.
185x12
He had to go and I drove him to the gym so that was today.
Thinking before i start the orals in a couple weeks i need a deload. Will finish this week with squat triples then next week is 5x5 but may lighten up slightly and do 5x8-10. Hoping to set PRs the following week.
Set alarm for an extra couple hours sleep due to late night last night with firehall. So no fasted cardio.
My buddy is off work due to snow so he came to spot me on bench today so a little change in programming
Bench was working about 50lbs heavier than plan all the way through
Barx8
135x8
185x5
205x3
225x3
245x1 previous PR and still PR
265x1 failed between 4 and 6 inches off chest. Spot said light help to get moving again and then me to finish
265x1 failed didnt have it needed too much spot but feel i am close.
185x12
He had to go and I drove him to the gym so that was today.
Thinking before i start the orals in a couple weeks i need a deload. Will finish this week with squat triples then next week is 5x5 but may lighten up slightly and do 5x8-10. Hoping to set PRs the following week.
Btcowboy
Member
So maybe @Perrin Aybara or @Worf can help here.
Looking at all my last sets for each week on the big 3. Bench and Squat numbers look good based on how I have been lifting and the numbers or lack of numbers I am putting up on them.
Deadlifts however confuse me lol... I am continuing to increase weight but looking at the numbers for the last set of each of the 53amrap weeks looks way too light. I have never pulled 500 put have it as my E1RM. However pulled 410x6 a week ago but shows my next 5 rep pull at 75% at 340. I can either crank up E1RM or change percentages on the deadlifts... i dunno indo autoregulate and if it is too light will go higher.
Looking at all my last sets for each week on the big 3. Bench and Squat numbers look good based on how I have been lifting and the numbers or lack of numbers I am putting up on them.
Deadlifts however confuse me lol... I am continuing to increase weight but looking at the numbers for the last set of each of the 53amrap weeks looks way too light. I have never pulled 500 put have it as my E1RM. However pulled 410x6 a week ago but shows my next 5 rep pull at 75% at 340. I can either crank up E1RM or change percentages on the deadlifts... i dunno indo autoregulate and if it is too light will go higher.
Worf
Member
If you’re feeling especially good, I suppose you could up the weight. The program is probably designed for some light stuff heading into a bigger attempt. What do they have for you the following weeks?
Sets of 5 at 75% sounds right to me. I can do higher percentages for one or a few sets of 5, but to get in enough volume 75% is perfect.
Btcowboy
Member
I will post up when i get home... grocery shopping. Had a shitty squat day lol
Btcowboy
Member
Well first off what a fucked up week. Between the big snow storm, busy late nights with the firehall, and basically only a few hours of sleep a night. Then 1RM test on bench was a fail at 265 but just a stupid sticking point I need to fix. And then squats today what a mess....
Supposed to be triples at 315-335. Instead want to work on keeping more upright and high bar mechanics as opposed to my self imposed hybrid mechanics. So following advice decided to try front squats for the first time ever. However not thinking it through thought that alternating between back and front may be a good idea, it definitely was a stupid idea, as below.
Barx10 back, Barx10 front
135x8 back, 135x8 front
225x5 back, 185x5 front
245x3 back, 225x0 front the bar slipped fell, caught it with my forearms and then set down on the bars. Quiet but fucking hurt. Enough of front squat for the day.
SSB squats
Barx8
135x8
185x5
185x5 these all felt good and in mirror appeared more upright. I videod the last set and nope and I still break at knees first but then i break at the hips. So after reviewing video and the bail on the front squat said fuck it and left. Not sure I am going to get this right but definitely not because of lack of trying. Gym owner suggested I try pin squats at depth.
Supposed to be triples at 315-335. Instead want to work on keeping more upright and high bar mechanics as opposed to my self imposed hybrid mechanics. So following advice decided to try front squats for the first time ever. However not thinking it through thought that alternating between back and front may be a good idea, it definitely was a stupid idea, as below.
Barx10 back, Barx10 front
135x8 back, 135x8 front
225x5 back, 185x5 front
245x3 back, 225x0 front the bar slipped fell, caught it with my forearms and then set down on the bars. Quiet but fucking hurt. Enough of front squat for the day.
SSB squats
Barx8
135x8
185x5
185x5 these all felt good and in mirror appeared more upright. I videod the last set and nope and I still break at knees first but then i break at the hips. So after reviewing video and the bail on the front squat said fuck it and left. Not sure I am going to get this right but definitely not because of lack of trying. Gym owner suggested I try pin squats at depth.
Btcowboy
Member
Lets look at deads first.
Next week 5x5 was working up to 75% last set changed each set higher by 5% so last set is 80% now.
Week after is 5/3/1 or Amrap at 90% of 1rm.
Pulled 1RM is 455, estimated and used to calculate is 500, and still find it light as triples.
This week max was 405 but I did 425.
Next week 5x5 is only 360 and my amrap or single the week after is 450 but plan to pull 505.
I have bench ERM higher than actually pressed by 10lbs, and squat I have intentionally kept low as I am not lifting right or hitting depth.
I wouldn't alternate like that. Just pick one and do it. How do you feel about front squat and SSB? You pretty much have to stay upright.
