Cowboy's Switch the Darkside

[Worf]

I have had a couple refeeds, and cycling carbs on lifting days...Stupid low cals should be melting off.

Idea of last weeks typical day
3 cups ground turkey about 5oz each
5oz another protein
1.5 cups of salad with dressing
2 tbs PB
1 scoop protein powder with cup of skim milk
1 scoop carbion

Not many calories there

Are you tracking macros? I know it’s a pain in the ass, I hate doing it myself. If you are, it’s easier to make tweaks. Might need more protein, I really had to jack mine up when I got in a deficit to keep strength, actually made the fat come off a bit better.

 

[Btcowboy]

Are you tracking macros? I know it’s a pain in the ass, I hate doing it myself. If you are, it’s easier to make tweaks. Might need more protein, I really had to jack mine up when I got in a deficit to keep strength, actually made the fat come off a bit better.

I do once when i plan the diet plan withe change I just made i havent yet

 

[Btcowboy]

Are you tracking macros? I know it’s a pain in the ass, I hate doing it myself. If you are, it’s easier to make tweaks. Might need more protein, I really had to jack mine up when I got in a deficit to keep strength, actually made the fat come off a bit better.

Here is what I I planned this week.
3 meals 6oz sirloin steak 2 with a cup of yams. 1 meal 8oz protein with a salad. 1 cup carbion pre and intra and 1 protein shake with cup of skim milk. I can always add to it

 

[Worf]

That looks to me like at least 800 cal deficit for you. Maybe cut the LISS cardio for a bit and try some hitt?

 

[Btcowboy]

That looks to me like at least 800 cal deficit for you. Maybe cut the LISS cardio for a bit and try some hitt?

Agreed, keep in mind this is also an increase in cals from the last few weeks

 

[Btcowboy]

Week 3 Sheiko

Changing it up some as I am more into bench than squats so double squat days will be single squat days

Bench
135x8
160x5
185x3
215x5x3

SSB squats
135x6
185x5
225x4
245x4x3
225x5
135x12

Pec Dec
150x10
165x2x10
180x10
180x6

Machine press
75x15
90x15
110x10

My arms arw fucking killing me can hardly lift them and they shake when I do.

 

[Btcowboy]

Gonna look at some athletic therapy and see if they can get this tendonitis or whatever it is cleared up... benching 3 days a week is fucking them up bad, 1400mg ibuprofen barely touched it. I aint giving up gonna keep pushing 3 plate bench or bust

 

[Silentlemon1011]

Gonna look at some athletic therapy and see if they can get this tendonitis or whatever it is cleared up... benching 3 days a week is fucking them up bad, 1400mg ibuprofen barely touched it. I aint giving up gonna keep pushing 3 plate bench or bust

Careful bro.
You're qeari g sleeves I hope?

 

[Btcowboy]

Careful bro.
You're qeari g sleeves I hope?

I know, I am still hurting this morning so it is not going away. I wear sleeves off and on usually closer to the 200 plus mark.

 

[NovaFlex]

I know, I am still hurting this morning so it is not going away. I wear sleeves off and on usually closer to the 200 plus mark.

Are you changing your rep / volume ranges? It could be over-use too. I’ve noticed that if I change the angles slightly my tendonitis doesn’t act up (incline angles, etc.).

 

[Btcowboy]

Are you changing your rep / volume ranges? It could be over-use too. I’ve noticed that if I change the angles slightly my tendonitis doesn’t act up (incline angles, etc.).

I brought my grip a tad narrower to pinky on the ring

 

[Btcowboy]

I brought my grip a tad narrower to pinky on the ring

Here are my changes on bench

1. Pinky on power ring as opposed to ring finger.
2. Volume is a thousand times more sets and reps
3. Bench and DL is also more volume so my elbows, shoulders and tendons are taking a beating.

I am still hurting today, just taking the garbage out flared it up again. Tomorrow is supposed to be Deficit Deads, Bench, Deads from box, then delts. Not sure about all that with the issue

 

[Silentlemon1011]

Here are my changes on bench

1. Pinky on power ring as opposed to ring finger.
2. Volume is a thousand times more sets and reps
3. Bench and DL is also more volume so my elbows, shoulders and tendons are taking a beating.

I am still hurting today, just taking the garbage out flared it up again. Tomorrow is supposed to be Deficit Deads, Bench, Deads from box, then delts. Not sure about all that with the issue

That's rough bro.
Maybe tone down the volume a bit?

Or maybe increase calories.
I find I csnt recover in a deficit... so my injuries just perpetuate.

 

[Btcowboy]

That's rough bro.
Maybe tone down the volume a bit?

Or maybe increase calories.
I find I csnt recover in a deficit... so my injuries just perpetuate.

I am gonna see how the arms feel tomorrow morning. Take some ibuprofen and decide at the gym hoe much deadlifting and accessory work I will do. I may start with bench and then deficit deadlifts and call it a daym

 

[NovaFlex]

Here are my changes on bench

1. Pinky on power ring as opposed to ring finger.
2. Volume is a thousand times more sets and reps
3. Bench and DL is also more volume so my elbows, shoulders and tendons are taking a beating.

I am still hurting today, just taking the garbage out flared it up again. Tomorrow is supposed to be Deficit Deads, Bench, Deads from box, then delts. Not sure about all that with the issue

You’re using over under? If your tendonitis is acting up, just use straps...save yourself the hassle.

what I meant, though, was if you flat bench too much you’ll be utilizing the same muscles at the same angle...even a slight change in angle / grip / bands, etc. can prevent over-use. Matt Wenning is huge on this..Law of accommodation, I believe? Also, a lot of top lifters preach waiting 72 hrs between the same lifts. This can be negated by switching up some things, or not going balls out though.

 

[Btcowboy]

You’re using over under? If your tendonitis is acting up, just use straps...save yourself the hassle.

what I meant, though, was if you flat bench too much you’ll be utilizing the same muscles at the same angle...even a slight change in angle / grip / bands, etc. can prevent over-use. Matt Wenning is huge on this..Law of accommodation, I believe? Also, a lot of top lifters preach waiting 72 hrs between the same lifts. This can be negated by switching up some things, or not going balls out though.

Gotcha will try that out, amd no I use hook grip... may use straps anyway while skin heals up

 

[Btcowboy]

6 inch deficit deadlifts
225x5
285x2
315x2
335x1
355x3x1
These went up nice and easy thats why I went 20lbs heavier than planned, beltless.

Bench, had to work in with someone so slightly different weight and rep scheme
135x10
195x8
225x3
225x4
215x7

Seated DB press, this fucked my arms
35x12
40x10
45x8
55x5
60x3

Face pulls
60x15
80x15
100x15
120x10

 

[Worf]

6 inch deficit deadlifts
225x5
285x2
315x2
335x1
355x3x1
These went up nice and easy thats why I went 20lbs heavier than planned, beltless.

Bench, had to work in with someone so slightly different weight and rep scheme
135x10
195x8
225x3
225x4
215x7

Seated DB press, this fucked my arms
35x12
40x10
45x8
55x5
60x3

Face pulls
60x15
80x15
100x15
120x10

Elbows mostly?

 

[Btcowboy]

Elbows mostly?

Yeah from elbow down forearms and up into bicep. No big deal keep pushing, get in what I can until gym shuts down if it does. Then a forced healing process lol

 

[Worf]

Yeah from elbow down forearms and up into bicep. No big deal keep pushing, get in what I can until gym shuts down if it does. Then a forced healing process lol

I know you’re following Sheiko but I’d try working your presses from a different angle, different bars Ohp, incline , decline Dbells etc, camber bar, football bar, Cadillac bar etx