Cowboy's Switch the Darkside

[Btcowboy]

Looking at Calculated 1RMs so far based off this weeks AMRAPS, this cut hasnt hurt as bad as it seems.
Squat Calculated 1RM is 355 and my best is 385 so 30lbs lost
Deadlift Calculated 1RM is 495 and mu best is 475 so actually increased by 20lbs
Bench AMRAP on Friday and my best guess will put Calculated 1RM at 250 which is 35lbs lost.

All with as of last friday 15lbs weight loss and eating in a deficit with stupid cardio

 

[Worf]

Looks like meet is full 45 lifters anyone have an idea on total length of meet?

All day. 8-10 hours. 45 lifters isn’t a crazy amount though. Probably because COVID restrictions

 

[Btcowboy]

All day. 8-10 hours. 45 lifters isn’t a crazy amount though. Probably because COVID restrictions

Yikes a long day but it is what it is... Halo timing lol be figure out, also warm up timing etc

 

[Btcowboy]

Weight today 209.6 which I was hoping for a slightly lower number it is still down. 1 week left to cut but is deload week so dont expect it to be much lower end of next week. I am going to have to be so careful I don't gain back and go over 220.4 in the next 13 weeks.

 

[Btcowboy]

Then have a shit and its 209.0 lol

 

[Oldschool]

Then have a shit and its 209.0 lol

That’s progress!!

 

[Btcowboy]

Last day of AMRAPS now have training maxes.

Bench AMRAP
95x8
135x8
165x8
185x8
200x6 half way up on 7th damn cutting sucks
Backdown
175x8
155x10

Bicep tricep and shoulder work

 

[Oldschool]

Last day of AMRAPS now have training maxes.

Bench AMRAP
95x8
135x8
165x8
185x8
200x6 half way up on 7th damn cutting sucks
Backdown
175x8
155x10

Bicep tricep and shoulder work

Don’t let those numbers fool you. You will peak nicely. Your body will adjust. Keep fucking shit up. Carry on!!!!

 

[Btcowboy]

Don’t let those numbers fool you. You will peak nicely. Your body will adjust. Keep fucking shit up. Carry on!!!!

Thanks and I am sure they will.

Fighting a Chimney fire a couple hours beforehand didn't do my arms and shoulders any favors lol

 

[Oldschool]

Thanks and I am sure they will.

Fighting a Chimney fire a couple hours beforehand didn't do my arms and shoulders any favors lol

Hell yea bro. That’s hero shit man. Much respect for you Cowboy!

 

[Btcowboy]

Looks like prep training maxes to start are
Squat 355 best ever 385
Bench 240 best ever 285
Deadlift 495 best ever edit 475 not 275 lol

I want to also thank @Perrin Aybara for helping me. Prep is something very new for me, much appreciated brother.

 

[NovaFlex]

Looking at Calculated 1RMs so far based off this weeks AMRAPS, this cut hasnt hurt as bad as it seems.
Squat Calculated 1RM is 355 and my best is 385 so 30lbs lost
Deadlift Calculated 1RM is 495 and mu best is 475 so actually increased by 20lbs
Bench AMRAP on Friday and my best guess will put Calculated 1RM at 250 which is 35lbs lost.

All with as of last friday 15lbs weight loss and eating in a deficit with stupid cardio

Are you using the JuggAi?

 

[Btcowboy]

Are you using the JuggAi?

No getting some help from Perrin.

 

[Btcowboy]

Deload week before prep begins. In my mind I am done the cut even though I kinda still have this week. Lifting will be light and easy, cardio may or may not exist lol. Food will be still in a deficit but no garauntee lol... pretty much done with cut.

Super excited to start prep, eat, and blast. Any tips on keeping weight gain down as slow as possible while still gaining strength? Assume keep cals slightly (250) above maintenance?

 

[Btcowboy]

Deload week

SSB Squats
55x8
105x8
125x8
155x8
175x3x5
195x3x3

20 inch BW step ups
3x12

Nordic Curls
3x10

Calf raise
BWx15
+25x14
+35x15

 

[Worf]

Deload week before prep begins. In my mind I am done the cut even though I kinda still have this week. Lifting will be light and easy, cardio may or may not exist lol. Food will be still in a deficit but no garauntee lol... pretty much done with cut.

Super excited to start prep, eat, and blast. Any tips on keeping weight gain down as slow as possible while still gaining strength? Assume keep cals slightly (250) above maintenance?

Watch the scale, if it starts creeping up then it’s probably time to cut the junk for a couple days

 

[Btcowboy]

Watch the scale, if it starts creeping up then it’s probably time to cut the junk for a couple days

Got menu plan done up and its about 250 300 over maintenance. Not planning any junk but we all know how that can go. I just dont want to order a bigger singlet, new turnout gear, shit new clothes for that matter. Not to mention have to cut all that weight again lol

 

[Brandaddy]

Any tips on keeping weight gain down as slow as possible while still gaining strength? Assume keep cals slightly (250) above maintenance?

If you're intentionally trying to keep your weight gain down. Small changes are the best thing to do. Start eating 500 calories a day more than you are right now for a few days. Granted you don't blow up immediately, keep adding a good 250 calories every few days until the scale starts moving forward. If you increase your calories by 1,000+ out of nowhere that's when you'll spill over and put on unnecessary fat.

 

[Btcowboy]

If you're intentionally trying to keep your weight gain down. Small changes are the best thing to do. Start eating 500 calories a day more than you are right now for a few days. Granted you don't blow up immediately, keep adding a good 250 calories every few days until the scale starts moving forward. If you increase your calories by 1,000+ out of nowhere that's when you'll spill over and put on unnecessary fat.

Yeah want to keep in 100kg class so will have 10 to 12 lbs room to gain in 13 weeks so should be doable.

 

[Btcowboy]

Day 2 Deload

Deadlift
Conventional rest 30 sec then Sumo
135x8, 135x8
185x6, 185x6
225x2x4, 225x2x4
245x2x3, 245x2x3

Neutral Grip Pullups get 30
13/8/9

Pinwheel Curls
10x20
30x12
40x2x8 drop 10x15

Planks
1:22/1:06/1:05