Cowboys Log

[Btcowboy]

Strength gains?

It is a bit tough to decipher as Meadows changes things up so often.

Squats 315x8 to 365x8
SLDL 205x8 to 275x8
BB row 225x8 to 295x8
Rack pull 355x5 to 495x2
Leg press 450x8 to 680x8
DB row 75x12 (heaviest @Gym) to 1 arm BB row 165x8
Bench well I never did barbell which is a shame stuck with dumbells and they only go to 75lbs... flat 60x8 to 75x14 incline 50x8 to 70x8 or more.

Hopefully that gives a sense of strength gains.

 

[Perrin Aybara]

It is a bit tough to decipher as Meadows changes things up so often.

Squats 315x8 to 365x8
SLDL 205x8 to 275x8
BB row 225x8 to 295x8
Rack pull 355x5 to 495x2
Leg press 450x8 to 680x8
DB row 75x12 (heaviest @Gym) to 1 arm BB row 165x8
Bench well I never did barbell which is a shame stuck with dumbells and they only go to 75lbs... flat 60x8 to 75x14 incline 50x8 to 70x8 or more.

Hopefully that gives a sense of strength gains.

Sounds like a success. I'd be curious to see how much your deadlift went up just from the squat and rack pull gains.

 

[Btcowboy]

Sounds like a success. I'd be curious to see how much your deadlift went up just from the squat and rack pull gains.

Me too

 

[Worf]

Me too

do it

 

[Btcowboy]

do it

I will take a look tomorrow on see if I can rotate it in tomorrow and drop SLDL on Tuesday this week.

 

[Btcowboy]

Week 2 The Gauntlet

For @Perrin Aybara and @Worf I decided to test my conventional deadlift today. I have not done conventional deadlift since April 7 and failed at 355.

Deadlift
315x6
365x3
405x1 could have got a couple more but wanted to keep going
455 fail maybe could have got it bit lower back didnt feel right. Too big a jump i think

Dual handle pull down
145x10
165x10
170x8
170x7

Seated preacher curls
60x10
70x10
80x10
90x9

Seated incline curls
20x8
25x8
30x8
35x8

Side laterals superset front raises warm up
10x15, 10x15
15x15, 15x10

Machine press
110x10
120x10
130x10
140x5

Out if time had to cut it short. ..

 

[Perrin Aybara]

So at least a 50lb deadlift gain, maybe closer to 100lbs. Good results.

 

[Btcowboy]

So at least a 50lb deadlift gain, maybe closer to 100lbs. Good results.

Just looked back April 7 I did hit 335x5 so that makes it a 70lb increase.

 

[Btcowboy]

Week 2 day 2 The Gauntlet

40 mins LISS cardio exercise bike last night

Legs
Seated leg curl
100x15
110x15
120x15
130x15

Lying leg curls
140x8
150x8
160x8
170x8

Glute bridges
90x12
140x12
190x12
210x12

Standing calf raises
130x12
140x12
150x12
160x12

Seated calf raises
90x12
135x12
145x12
155x10

 

[Perrin Aybara]

What's your squat stance look like in relation to your deadlift stance as far as width and angle of feet? Also high bar or low bar and conventional or sumo? Seems like more carryover when they're similar.

 

[Btcowboy]

What's your squat stance look like in relation to your deadlift stance as far as width and angle of feet? Also high bar or low bar and conventional or sumo? Seems like more carryover when they're similar.

Basically they are similar, shoulder width apart, toes slightly pointed outward, knees travel outwards. Squats I do change it up some, narrower/wider stance, knees straight as opposed to out. Always sitting in my traps about shoulder level. Most of what I do is conventional

 

[Btcowboy]

Week 2 day 3 The Gauntlet

Machine press
120x8
130x8
140x8
150x8

High incline Dumbell press
55x8
60x8
65x8
70x8

Vbar pushdown
55x15
66x15
77x15
82x12

Overhead rope extensions
35x12
40x12
45x12
50x12

Single arm pulldowns
66x10
77x10
88x9

Cable row
143x10
165x10
187x10

Bent over barbell rows
225x10
245x10
265x8

Barbell curl with oly bar
45x12
65x12
85x12

Facepull
38x15
44x15
50x15

 

[Btcowboy]

Add to above 30 minutes LISS cardio last night ex bike

 

[Btcowboy]

It's a day off today, will do some cardio tonight after work is about it.

This second run of drol is affecting me a fair bit more than the first run. Retaining water, worse headaches, bad acid reflux. Inhave exactly 7 days left of 100mg per day and questioning finishing the run out or dropping it early. Not enough for the next blast and wont be for a year.

 

[Btcowboy]

Dropped the drol sides were getting worse.
Picked up Beet Root powder see if that brings down my hemoglobin some.

30 mins cardio last night

Legs
Standing calf raises
120x15
130x15
140x15
170x8

Seated calf raises
135x12
160x12
160x8

Lying leg curls
140x8
160x8 drop 150x8 drop 140x6

SLDL
225x8
315x8
335x8

Leg press sets of 10 to a tough 10 then drop
540x10
630x10 drop 540x10 drop 360x15

Leg extensions
200x12
220x12
240x10
260x8

 

[Perrin Aybara]

It's not worth feeling like shit for a little extra gains. If we were getting paid for it maybe.

 

[Btcowboy]

It's not worth feeling like shit for a little extra gains. If we were getting paid for it maybe.

Exactly

 

[Btcowboy]

Week 2 day 5 The Gauntlet

1arm pull down
66x10
71x10
76x10
81x10

Dumbbell row, these are pretty light for me so did extra reps and set
70x12
75x12
75x12
75x12

Hammer row
70x10
90x10
110x10

Dumbbell flies superset with dumbbell twist press
40x8, 40x10
45x8, 45x10
50x8, 50x18
55x8, 55x8

Incline dumbbell press
60x8
65x8
70x7
70x8

Dumbbell side lateral
15x12
20x12
25x10

Rev pec dec
100x10
120x10
140x10

 

[Btcowboy]

Off day today, will do some cardio later on. Weigh in down 2 lbs, first cruise pin 200mg per week

 

[Sparkyp]

Damn. Your squats are strong.

What are you currently running?