Cowboy's Switch the Darkside

[Btcowboy]

My chalkboard for PRs has been erased as the only numbers that matter is building up to the meet.

I have a spreadsheet to track lift numbers 1 rep, 3 rep, and 5 rep. I have a graph to show the numbers for all 3 lifts and 3 rep ranges. My thought and I definately want thoughts from you guys on this is to track whatever number it is no matter the variation, or rep range. Example
SSB Box squat 3 reps at 315. I enter 315 for my 3 rep. Use calculator to enter 1 and 5 rep numbers. Next week I do low bar comp squat at 365 so enter that for week 2 1 rep and calculator for 3 and 5 rep... or should I track separately or just the comp lifts

What I hoping is to see the progression and help pick openers and get idea of 2nd and 3rd attempts...

 

[Btcowboy]

ME Upper

30 min fasted LISS

Wide grip bench middle finger outer ring
135x8
155x5
175x3
185x3
205x3
215x3x3
Backdown 195x5

Barbell row
135x8
185x8
225x8
245x8

Seated EZ bar OH extensions
40x12
60x12
70x12
80x12

Black Band pushdown
4x15
.
Pinwheel curls
20x12
30x12
50x10

 

[Btcowboy]

Another question on a thought.

I have to get creative to hit hammies and glutes. I was thinking after my cut but stamp pass at my old gym and pick a day a week for the 15 weeks leading up to the meet to do hammie and glute work. Get them stronger properly pre meet.

 

[Perrin Aybara]

Just run a heavy band across the bottom of your squat rack and get under it where it's over your lap, then put a dumbbell in your lap and do high rep glute bridges and pause the last handful of reps. Best glute pump you'll ever have in your life seriously.

 

[Btcowboy]

Just run a heavy band across the bottom of your squat rack and get under it where it's over your lap, then put a dumbbell in your lap and do high rep glute bridges and pause the last handful of reps. Best glute pump you'll ever have in your life seriously.

Thanks Perrin, I also think its time to take my mobility a bit more seriously. What do you recommend for mobility work? Thinking on non lifting days but will do some for warm up depending on lifts.

Edit... shoulders, hips, ankles, elbows be my most needed

 

[Perrin Aybara]

Thanks Perrin, I also think its time to take my mobility a bit more seriously. What do you recommend for mobility work? Thinking on non lifting days but will do some for warm up depending on lifts.

Edit... shoulders, hips, ankles, elbows be my most needed

When I was at my peak in 2019 I made my fourth gym day a partial mobility day. Limber 11 is good for lower body. Might not really need it though unless you struggle to get into position for any certain lift.

 

[Btcowboy]

When I was at my peak in 2019 I made my fourth gym day a partial mobility day. Limber 11 is good for lower body. Might not really need it though unless you struggle to get into position for any certain lift.

No I think I get into positions well for each lift. I am thinking shoulder, elbow, hips for low bar squat, hips for deadlift, shoulders for bench.. was looking at Agile 8

 

[Btcowboy]

In rankings what do the dots mean?

 

[Worf]

You

My chalkboard for PRs has been erased as the only numbers that matter is building up to the meet.

I have a spreadsheet to track lift numbers 1 rep, 3 rep, and 5 rep. I have a graph to show the numbers for all 3 lifts and 3 rep ranges. My thought and I definately want thoughts from you guys on this is to track whatever number it is no matter the variation, or rep range. Example
SSB Box squat 3 reps at 315. I enter 315 for my 3 rep. Use calculator to enter 1 and 5 rep numbers. Next week I do low bar comp squat at 365 so enter that for week 2 1 rep and calculator for 3 and 5 rep... or should I track separately or just the comp lifts

What I hoping is to see the progression and help pick openers and get idea of 2nd and 3rd attempts...

You can track like that if you think the variants help boost your comp lifts significantly. Most will say an SSB max will be about 90% of a low bar max. So if you hit a 400 SSB single then you’ll be full capable of a 440 low bar squat. Or the red slingshot gives you 65lbs, a 2 board add 20 lbs etc. Pulling off one block is +5% or off a 2” deficit is - 10%. I’ve found this true but I don’t believe it’s true of every one. I personally deadlift more off the floor, bench about the same off a 1 board, I’m within 5% on a 2” deficit on dead’s and -10% on SSB. my training partner camber bar squats like 10%+ over his low bar, me I’m 15% under. Nothing wrong with keeping track of the pr‘s of variants especially if they progress and cause your comp lifts to progress. Dave Tate talks about this at length in his table talk pod casts. As long as the heavy variation isnt fucking your form on the comp lifts I think its a decent system as long as you can make progress with it. It’s definitely fun regardless of outcome, lol

 

[Worf]

In rankings what do the dots mean?

It’s a new formula for wilks

 

[Worf]

Another question on a thought.

I have to get creative to hit hammies and glutes. I was thinking after my cut but stamp pass at my old gym and pick a day a week for the 15 weeks leading up to the meet to do hammie and glute work. Get them stronger properly pre meet.

Tie a band around the squat rack, lay face down a run it around your ankles. So basically a lying down leg curl like the machine at the gym but with a band instead

 

[Btcowboy]

Tie a band around the squat rack, lay face down a run it around your ankles. So basically a lying down leg curl like the machine at the gym but with a band instead

I do something like that but seated on the edge of the bench

 

[Btcowboy]

You

You can track like that if you think the variants help boost your comp lifts significantly. Most will say an SSB max will be about 90% of a low bar max. So if you hit a 400 SSB single then you’ll be full capable of a 440 low bar squat. Or the red slingshot gives you 65lbs, a 2 board add 20 lbs etc. Pulling off one block is +5% or off a 2” deficit is - 10%. I’ve found this true but I don’t believe it’s true of every one. I personally deadlift more off the floor, bench about the same off a 1 board, I’m within 5% on a 2” deficit on dead’s and -10% on SSB. my training partner camber bar squats like 10%+ over his low bar, me I’m 15% under. Nothing wrong with keeping track of the pr‘s of variants especially if they progress and cause your comp lifts to progress. Dave Tate talks about this at length in his table talk pod casts. As long as the heavy variation isnt fucking your form on the comp lifts I think its a decent system as long as you can make progress with it. It’s definitely fun regardless of outcome, lol

Yeah I am more concerned on the comp lifts. I just dont comp lift every week so a way to track, maybe add notes... you guys would be surprised on the notes anf tracking I like to do. Honestly the next 8 weeks the numbers should drop, by how much? Time will tell. I do comp lift every 4 weeks to a % of 1RM so a good gauge there. Another thing I think I am going to do is, after the last 8 weeks I have a good idea what I think I can do and works well for the variant on the comp lifts, so am going to limit the pool depth so to speak.

 

[Btcowboy]

Cardio, Cutting, and Strength training sucks big time.

DE Lower

30 mins fasted cardio

Banded Low Bar Speed Squats Red Bands @45%
95x8
135x5
155x3
175x8x2

Banded Speed Deadlifts Black Band @65%
135x8
225x5
275x3
315x2x1
Drop band
315x3x1
Add black band
245x2x2

Box Jumps @20"
4x10

Nordic Hamstring Curls
4x15

Single leg calf raise
2 sets of 12 together
12,12/12,12
10,10/8,8
8,8/ both legs 15

 

[Btcowboy]

1 of 3 orders showed up today
Med SBD knee sleeves
Med SBD deadlift socks my others too long
Newage 6DS mouth piece
More Ammonia

Next 2 orders are singlet and a different brand of Deadlift socks to try and then my gear order..

 

[NovaFlex]

1 of 3 orders showed up today
Med SBD knee sleeves
Med SBD deadlift socks my others too long
Newage 6DS mouth piece
More Ammonia

Next 2 orders are singlet and a different brand of Deadlift socks to try and then my gear order..

Man I love my mouthpiece. Idk if it’s placebo, but I don’t do top sets without it anymore lol.

 

[Btcowboy]

Man I love my mouthpiece. Idk if it’s placebo, but I don’t do top sets without it anymore lol.

Hoping it helps, more bought as I have upper dentures lol and dont need to break em

 

[Btcowboy]

Weight 223 down 2.4lbs, thought it would be more actually. First week I usually dump a lot of water. 30 mins fasted cardio every morning, just under 2400 cals, plus normal 4x a week lifting days.

Physio and grocery shopping this morning then DE upper.

 

[Btcowboy]

End of first week. Calorie reduction and cardio is affecting me but I have a goal and there is no wavering lol

DE Upper
Speed Bench Red Bands and Varied Grip @45%
95x5
115x3
135x10x3

OHP
45x10
65x10
85x10
105x8
85x8
65x10
45x15

Seated rear delt raises
10x20
20x12
30x10 drop 10x10

Black band face pull single arm
3x15 each arm

Black band tricep pushdown
35
25
20

Black band straight arm push down lat focused
15
15
10

 

[NovaFlex]

End of first week. Calorie reduction and cardio is affecting me but I have a goal and there is no wavering lol

DE Upper
Speed Bench Red Bands and Varied Grip @45%
95x5
115x3
135x10x3

OHP
45x10
65x10
85x10
105x8
85x8
65x10
45x15

Seated rear delt raises
10x20
20x12
30x10 drop 10x10

Black band face pull single arm
3x15 each arm

Black band tricep pushdown
35
25
20

Black band straight arm push down lat focused
15
15
10

Haven’t seen black bands...what’s the weight on those?