Btcowboy
Member
Kinda looking at the Spud Inc lat, tricep, low cable combo set up... not sure but if it can do all I want may be a great addition for my gym as well.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Squat wouldnt say anymore than 315 these days with the knee issues. Deadlift havent maxed in a while was 475 but last time DL was 425x3
Btcowboy
Member
Lemme get back on volume have to look at my spreadsheets...
Worf
Member
You may try doing some wider stance low bar and sitting back almost sumo style squat I call it. It’ll keep the forward knee Travel to a minimum. Also squats to a box could help the knee take a break
Btcowboy
Member
@Worf volume is dependent on program and what week or block I am in I will post past volume by lift except OHP which I also like doing.
1RM
B 285
S 385
D 475
Bench
Smolov 4x week 28000lbs per week
531 2x week main and a secondary 7000lbs not including joker sets
Sheiko 2x week but also 2x per day 20000lbs week 1 (37)
Squat
531 2x week main and a secondary 7000lbs not including joker sets
Sheiko 2x week 13000 lbs
Deadlift
531 2x week main and secondary 14000lbs
Sheiko 1x week but 2x that day 14000 lbs
1RM
B 285
S 385
D 475
Bench
Smolov 4x week 28000lbs per week
531 2x week main and a secondary 7000lbs not including joker sets
Sheiko 2x week but also 2x per day 20000lbs week 1 (37)
Squat
531 2x week main and a secondary 7000lbs not including joker sets
Sheiko 2x week 13000 lbs
Deadlift
531 2x week main and secondary 14000lbs
Sheiko 1x week but 2x that day 14000 lbs
Btcowboy
Member
Bored and felt like hitting some neglected muscle groups a bit of a free for all
Shoulders
Seated DB press
30x10
40x10
50x10
60x8
1 arm side lateral
10x12
20x10
25x8
Rear delt raise
10x15
17.5x15
20x15
Band face pulls
3x15
Barbell shrugs 1 sec hold
135x15
185x15
235x12 drop 25lb plate x20
Biceps
EZ bar curl
70x12
80x12
90x10
100x8
Pinwheel curl
10x15
20x15
30x10
Barbell reverse curl
45x10
65x8
70x8
Triceps
Seated OH extensions EZ bar
40x15
60x15
70x15
80x12
Band pusdowns 3 sets to fail
40, 30, 25
Shoulders
Seated DB press
30x10
40x10
50x10
60x8
1 arm side lateral
10x12
20x10
25x8
Rear delt raise
10x15
17.5x15
20x15
Band face pulls
3x15
Barbell shrugs 1 sec hold
135x15
185x15
235x12 drop 25lb plate x20
Biceps
EZ bar curl
70x12
80x12
90x10
100x8
Pinwheel curl
10x15
20x15
30x10
Barbell reverse curl
45x10
65x8
70x8
Triceps
Seated OH extensions EZ bar
40x15
60x15
70x15
80x12
Band pusdowns 3 sets to fail
40, 30, 25
Worf
Member
So you have a rack, some dbells, SSB? How much in dbells you have?
Btcowboy
Member
Loadable dumbells need more 10s but can semi work with 25s
Rack
Oly Bar
SSB
Loadable DBs
685lbs platea
Flat incline and decline bench
Hoping to order the spud inc tricep lat and low pulley system in the next week. Maybe the belt for belt squat with it
Btcowboy
Member
Doing more research I dont think I will get the low pulley. Other than belt squats not worth it to me and I don't have room to slip under the rack anyways. I kinda wish I knew Rogue sold them too as they are cheaper and I could have included edit the tricep lat pulley in my order yesterday lol
Btcowboy
Member
Fuck that now too 60 bucks shipping on top of the 150 dont think so...
Oldschool
New Member
Great job Cowboy!!!!! Kicking ass Amigo. Keep up the great work.
Dude I’m grabbing that too. If you grab 2 of them, you can do cable flies pretty easy as well.
I was gonna suggest the box squats. Definitely give that a go dude, they take all of the pressure off your knees.
Btcowboy
Member
Nothing to report this week for lifting....
Been a fucked up week as far as Firefighting.
All my cardio and lifting has been due to this lol... and its been alot to put it mildly 20 hrs yesterday as an example. Hoping next week to start back up...
Been a fucked up week as far as Firefighting.
All my cardio and lifting has been due to this lol... and its been alot to put it mildly 20 hrs yesterday as an example. Hoping next week to start back up...
Oldschool
New Member
Stay safe bro. Being a hero is enough of a workout.
This.
Yeah, sometimes I miss some workouts, but it really doesnt mess me up because I'm working my ass off all day.
So I dont lose any progress on those days/weeks where I get crushed
And I dont have to wear the shit and HAUL the shit in emergency situations like @Btcowboy does
Worf
Member
Here’s a template for you based on some of what you’ve been doing in the past. Looking at your progress and places you’ve been stuck. I think your bench has had plenty of volume and lacks some intensity being thrown in there. Also I don’t see much variety in squats to help with weak points. If you’re interested use all some or none of this. If you can’t do an exercise because of pain there’s always a work around.
Worf
Member
Week 1
Monday:
Front Squats
Work up to 3Rm. (This should give you about 90-93% so you can calculate your max.)
2x3 back down @80% of top set
Dbell alternating lunges
3x10 each leg Rpe7
Barbell Pause Shrugs, 2ct
3x8 rpe8
Abs: your choice 3 sets 10-15 reps
Wednesday:
Floor Press
Work up to 3RM, increase weight by 5% 3 singles
Barbell Rows
4x6 RPE 7
super Set
Dbell Incline Press
3x10
Seated Dbell curls
3x12
Friday:
Block Pulls 1-2”
3x5@70%
Hanging leg curls
3x10
Box Jumps24”
8x1
Dbell SLDL
2x10
Saturday:
2 ct pause bench Cg
5x2 RPE 7
Wide Grip Bench
3x3 RPE 7
Dbell seated shoulder press
2x10
chin ups
3xamrap
Dbell lateral raises
3x15
Banded Tricep Press down
2x30
Take a look, give it a try and tell me what you think.
Monday:
Front Squats
Work up to 3Rm. (This should give you about 90-93% so you can calculate your max.)
2x3 back down @80% of top set
Dbell alternating lunges
3x10 each leg Rpe7
Barbell Pause Shrugs, 2ct
3x8 rpe8
Abs: your choice 3 sets 10-15 reps
Wednesday:
Floor Press
Work up to 3RM, increase weight by 5% 3 singles
Barbell Rows
4x6 RPE 7
super Set
Dbell Incline Press
3x10
Seated Dbell curls
3x12
Friday:
Block Pulls 1-2”
3x5@70%
Hanging leg curls
3x10
Box Jumps24”
8x1
Dbell SLDL
2x10
Saturday:
2 ct pause bench Cg
5x2 RPE 7
Wide Grip Bench
3x3 RPE 7
Dbell seated shoulder press
2x10
chin ups
3xamrap
Dbell lateral raises
3x15
Banded Tricep Press down
2x30
Take a look, give it a try and tell me what you think.
Btcowboy
Member
Awesome thanks, will start this Monday.
I dont have boxes right now for box jumps but can use my 4.75 inch x 2 blocks to start until I can get a box made or bought.
Also never heard of hanging leg curl, seen 2 different versions googling. Which one did you mean?
