Cowboy's Switch the Darkside

[Perrin Aybara]

However, I feel like the focus shifts a little bit to the long head of the tricep.

Hey now, we don't do that here. Triceps work is done solely to improve your bench.

 

[Perrin Aybara]

Yeah I used to start work between 5 and 6. Go to gym around 10 and come back and work.... shit going nuts at work last couple weeks I dunno just cant do it, no time.
I am going to at least fit in some bench this week. Next week with my plates here I am thinking 5 3 1 to get back into it for a week or 2 and then back to Sheiko. At least with 531 a little less time commitment

Smolov was pretty manageable doing bench only. I'm hoping this new routine works out, it's just two main lifts plus an accessory. About an hour is all I can realistically spare to lift. Gonna be a huge change after years of 2+ hour sessions.

I want to test run a couple days this week and start for real next week. I didn't get home from work until 8am this morning and couldn't drag myself out of bed till 4pm and didn't have time today.

I think Sheiko would be more manageable if you intentionally undershot your training max by like 20lbs or so and by doing so cut rest times a bunch. Based on those recent studies on bar speed I think it would be beneficial anyway. I don't think I ever went past maybe RPE 7-8 on Smolov and benched a 33lbs PR, definitely something to it.

 

[Silentlemon1011]

Hey now, we don't do that here. Triceps work is done solely to improve your bench.

lol
Damn right.

I actually need to focus more on chest.
My Bench grip is quite close and I feel like the triceps are taking too much of the load.

My close grip reps are only 2 behind at 225 as my actual bench

A remnant from when I focused on bodybuilding I guess.
I have a LONG way to go hahaha

 

[Perrin Aybara]

lol
Damn right.

I actually need to focus more on chest.
My Bench grip is quite close and I feel like the triceps are taking too much of the load.

My close grip reps are only 2 behind at 225 as my actual bench

A remnant from when I focused on bodybuilding I guess.
I have a LONG way to go hahaha

I read an article by Boris Sheiko where he was saying he'd just have you bench closer if you were stronger like that.

I need to work on mine, when I miss it's at lockout or a good bit off the chest. I've never done much arm work.

 

[Silentlemon1011]

I read an article by Boris Sheiko where he was saying he'd just have you bench closer if you were stronger like that.

I need to work on mine, when I miss it's at lockout or a good bit off the chest. I've never done much arm work.

If I miss a lift
It's right off the chest
I get faster as I go up
If I get the weight more than 2 inches off, it's like a rocket ship

A sure sign of a newbie Powerlifter lol

 

[Nordic]

It doesnt take long to get it back up. If you PLd before and start getting numbers back it comes back so quick. Triceps are key for bigger bench. When I did the big bench I would do 1-2 days with reverse bench grip. Used to pump out 4 sets, 10 reps x 275. This was 15 years ago however. But I do remember how well they worked

 

[Btcowboy]

Smolov was pretty manageable doing bench only. I'm hoping this new routine works out, it's just two main lifts plus an accessory. About an hour is all I can realistically spare to lift. Gonna be a huge change after years of 2+ hour sessions.

I want to test run a couple days this week and start for real next week. I didn't get home from work until 8am this morning and couldn't drag myself out of bed till 4pm and didn't have time today.

I think Sheiko would be more manageable if you intentionally undershot your training max by like 20lbs or so and by doing so cut rest times a bunch. Based on those recent studies on bar speed I think it would be beneficial anyway. I don't think I ever went past maybe RPE 7-8 on Smolov and benched a 33lbs PR, definitely something to it.

Yeah definitely, I take my cues from you alot of the time... I need to figure it out, hoping next week not so bad, I need an hour and a bit to lift, I can skip accessories if short on time and some times the 2nd main if needed.

 

[Btcowboy]

If I miss a lift
It's right off the chest

Same here

 

[Worf]

I was wrong work has got me again this week. Worked 530am until 900pm last night another long one today and probably rest of week. I am gonna at least try and fit something in this week.

Question, anyone ever use a super ez curl bar? I prefer normal ez curl bar for tricep work as well but not sure with the more neutral grip on the super one.

On that my 10 45s are in... I can start fucking lifting heavy shit again when I can sneak away from work to get them

I think they cool but I probably wouldn’t spend the money on one for a home gym unless I never planned on going back to a public gym.

 

[Worf]

If I miss a lift
It's right off the chest
I get faster as I go up
If I get the weight more than 2 inches off, it's like a rocket ship

A sure sign of a newbie Powerlifter lol

Not necessarily. I recommend alternating in some wider grip sets and paused reps to your training. Probably fix it over the course of a few months

 

[Btcowboy]

I think they cool but I probably wouldn’t spend the money on one for a home gym unless I never planned on going back to a public gym.

I honestly dont plan on a commercial gym anymore. Wife would lose her shit if I went to a gym after spending the money I did on my home gym. Its also only 60 bucks

 

[Nordic]

Home gyms are better anyways if you have the right set up. Then it's all about you. And once in the zone, without the chatter around you for distraction, it's amazing the lifts that can happen!

 

[Btcowboy]

Home gyms are better anyways if you have the right set up. Then it's all about you. And once in the zone, without the chatter around you for distraction, it's amazing the lifts that can happen!

I think I have the right set up for PL. I need a few odds and ends for accessories and some lift variations but for now works. Probably need a better cage and bench at some point and maybe a couple different bars too down the road.

 

[Nordic]

Just wait till after the covid dies down. Im sure people will be selling gym equipment for nothing!

 

[Silentlemon1011]

For sure
Just picked up a new adjustable bench for like 80 bucks.

Have q few more items I really need to be able to have a solid Office gym.

 

[Btcowboy]

A Beautiful sight finally.

2- 2.5s
4- 5s
4- 10s
4- 25s
2- 35s
10- 45s

Total plate weight 685lbs

Now lets get down to business

 

[Btcowboy]

And this lol

 

[Silentlemon1011]

View attachment 132032 A Beautiful sight finally.

2- 2.5s
4- 5s
4- 10s
4- 25s
2- 35s
10- 45s

Total plate weight 685lbs

Now lets get down to business

Lol Yeeeahhh

Good to see it in the gym brother.

Also, you're not fucking around eh?

New weights and some Ammonia... ready for some PRs

 

[Btcowboy]

Lol Yeeeahhh

Good to see it in the gym brother.

Also, you're not fucking around eh?

New weights and some Ammonia... ready for some PRs

Better believe it lol... wish I needed some more test would get some Halo too

 

[EazyE]

Better believe it lol... wish I needed some more test would get some Halo too

Yeah Halo is definitely a powerlifting drug. It brings the intensity up a few notches....