Cowboy's Switch the Darkside

[Btcowboy]

Ok didnt look like I would get it in today either but managed after moving a heavy ass wood stove for friend.

Sumo Deadlift Peak day
135x8
225x5
315x3
365x3
Peak 1 405x3 a sumo PR
Peak 2 424x1 also a sumo PR
Backdown
365x3
315x6
Sumo obviously weaker but going to keep working with it.

Slingshot Bench
135x8
185x5
205x3
Add Slingshot
205x3 forgot to add plates lol
230x3
245x5x3

Front Squat
90x6 slipped off shoulders in tank top put on Squat shirt backwards
135x3x5
Dont do these so very light but need some practice to get weight up

Barbell suit case holds
95x3x30 seconds

 

[Btcowboy]

So here is the 425x1 sumo thinking its starting to look better all be it weaker yet.

 

[Btcowboy]

Mobility Day

Did some kayaking this am

Foam Rolling
Barbell Mashing
Yoga for hips
Abductors red band 3x10
Abductors red band 3x15
Superset facepull and tricep pushdowns
Red band doubled over

 

[Btcowboy]

Week 2 Day 1

Speed Squats weight below plus 40lbs chain
135x5
155x3
175x12x2

Good Mornings
145x5
165x5
185x5
195x5

10 inch T&G box squats
135x5
155x5
175x5
195x5
205x5

Pull Ups BW
15/12/8

Planks
1:12/1:06

Think I learned something today. Dont do mobility day when next day is legs... its too hard on them. Right hip flexor and knee angry right now.

 

[Btcowboy]

Week 2 Day 2

Bench Peak triples
135x5
185x3
205x3
Peak 1 225x3
Peak 2 235x3
Peak 3 250x3

HB Squat Overload with wraps
Sleeves
135x5
185x5
225x3
275x1
315x1
Wraps
345x1
360x1

Paused Bench 3 count
135x5
185x3
205x3
210x5x3

So I got a damn cold, coughing, plugged up and runny nose. Was going to skip today but said fuck it and pushed through, I did skip accessories however.

Wraps are a treat and a chore. Love the rebound out of the bottom. I would have kept going up but dont want to kill immune system too much today.

 

[Btcowboy]

Day 3

Still sick but doing what I can

Deadlift Sumo
135x8
185x5
225x5
315x4x5

Belt Squat improvised
80x8
115x8
140x8
165x12

CG Bench
135x8
185x5
205x5x3

Red Band tricep pushdown
50/30/21

 

[Btcowboy]

Here is a pic of my improvised belt squat. These will be done on day 3's which is DL, Bench, Squat days. Should help squats and Sumo DL.

 

[Btcowboy]

Day 4

Mobility day

Mashing & Foam Roll
Static Stretching some yoga
Dynamic stretching and mobility

Banded Pull Aparts
3x25

Black band tricep pushdowns
3x25

Plate Pinwheel curls
10x20
25x2x10

Black Band Sumo setup/pull
3x8

 

[Brandaddy]

Here is a pic of my improvised belt squat. These will be done on day 3's which is DL, Bench, Squat days. Should help squats and Sumo DL.

View attachment 147512

If you can find a landmine attachment that fits your rack they work pretty decent for that too. Plus I used the landmine for my ghetto rigged chest supported row that turned out to be one of the best ones I've ever used. Lol. Single arm landmine presses were a pretty nice bench accessory too. Josh told me he had Julius doing those with 5 plates for 12 rep sets and they weren't even to failure. Lol. Made me feel pretty weak doing 100lbs for 8 rep sets. Lol

 

[NovaFlex]

If you can find a landmine attachment that fits your rack they work pretty decent for that too. Plus I used the landmine for my ghetto rigged chest supported row that turned out to be one of the best ones I've ever used. Lol. Single arm landmine presses were a pretty nice bench accessory too. Josh told me he had Julius doing those with 5 plates for 12 rep sets and they weren't even to failure. Lol. Made me feel pretty weak doing 100lbs for 8 rep sets. Lol

Jesus Christ... Julius is on a whole other level, man. Not even human. He said in a recent IG live that he’s never done a cycle—and just recently got on DR prescribed TRT. dude benched 525 without even knowing what steroids are lmao. Can you imagine? And I believe him 100%...He did say, tho, that doing a cycle isn’t out of the question if he believes 900 is possible with it.

-on that note: how did you setup the chest supported row??

 

[Btcowboy]

If you can find a landmine attachment that fits your rack they work pretty decent for that too. Plus I used the landmine for my ghetto rigged chest supported row that turned out to be one of the best ones I've ever used. Lol. Single arm landmine presses were a pretty nice bench accessory too. Josh told me he had Julius doing those with 5 plates for 12 rep sets and they weren't even to failure. Lol. Made me feel pretty weak doing 100lbs for 8 rep sets. Lol

Looking for one but nothing yet so making do.

 

[Brandaddy]

Jesus Christ... Julius is on a whole other level, man. Not even human. He said in a recent IG live that he’s never done a cycle—and just recently got on DR prescribed TRT. dude benched 525 without even knowing what steroids are lmao. Can you imagine? And I believe him 100%...He did say, tho, that doing a cycle isn’t out of the question if he believes 900 is possible with it.

-on that note: how did you setup the chest supported row??

Yeah. He's a different breed. He doesn't even hardly train legs and can still squat quite a bit. Lol. He could definitely be a good full power lifter if he wasn't deadset on only bench ATWRs.



That's the chest supported row. I spent about 2 minutes on the engineering, but it actually turned out to work good. I did 3.5 plates on it before for multiple sets in a row and it held up fine.

 

[Btcowboy]

Week 3 Day 1

The cold I caught seems to have come back a little stronger this time

Squat Peak Triples
135x5
185x5
225x3
255x3
285x3 peak 1
300x3 peak 2
315x3 peak 3... not super happy with depth on this set

Overload Sumo Deadlift, reverse bands, black
135x5
225x3
315x2
405x1
455x2x1
Checked out the black bands are 50lbs with both.

Light box squats 10 inch box
135x5
185x2x5
205x2x5

Black band straight arm pushdown lat focus
3x15

Got through it but blowing nose, hacking up lung between sets. Hip flexors and knees hurting today as well.

 

[NovaFlex]

Yeah. He's a different breed. He doesn't even hardly train legs and can still squat quite a bit. Lol. He could definitely be a good full power lifter if he wasn't deadset on only bench ATWRs.

View attachment 147534

That's the chest supported row. I spent about 2 minutes on the engineering, but it actually turned out to work good. I did 3.5 plates on it before for multiple sets in a row and it held up fine.

Awesome. I’ve been trying to DIY a Seal Row setup with the land mine

 

[Brandaddy]

Awesome. I’ve been trying to DIY a Seal Row setup with the land mine

I rigged up a seal row. But it was just a couple boxes I stuck on each end of my bench to prop it up so the barbell was basically at full stretch so I could actually pause the reps on the ground slightly

 

[Btcowboy]

Wk 3 Day 3

Rushed through this today

Bench
135x8
165x5
195x5
215x5x5

Paused Squat 3 count
135x5
185x3
225x3
245x3
265x2x3

Pauses Bench 3 count
135x5
185x3
205x3
225x3

 

[Btcowboy]

Thinking I dont have a cold just bad allergies. Sinus headache, plugged nose, chest congestion almost 2 weeks now.

Day 3
Speed Sumo Deadlift weight plus 40lbs chains
135x5
185x3
225x1
245x12x1

Close Grip Bench
135x8
155x8
175x8
195x2x8

Belt Squats
90x15
135x15
160x20

Been skipping accessories lately due to time, and feeling like shit still

 

[Worf]

I’ve had cold that I can’t seem to shake that sound much like this. Taking a couple days off everything and just sleeping 12 or more hours seems to be the trick. Most of us can’t typically do that but being run down for most of a month isn’t good either.

 

[Btcowboy]

I’ve had cold that I can’t seem to shake that sound much like this. Taking a couple days off everything and just sleeping 12 or more hours seems to be the trick. Most of us can’t typically do that but being run down for most of a month isn’t good either.

Agreed may have to do that, hoping not to.

 

[Btcowboy]

Last day week 3

Foam rolling and barbell mashing
Limber 11 and some static stretching
Abductors black band 3x12
Adductors black band 3x12
Glute Bridges 25lb plate 3x20
Goblet squats 25lb plate 10 sec hold and stretch last rep each set 3x10