Cowboy's Switch the Darkside

[Freakmidd]

Wondering if maybe some scar tissue possibly

That thought had crossed my mind

 

[Btcowboy]

Jesus strength is plummeting right now.. starting to get embarrassing

SSB Tempo squat to pins.
105x8
145x8
195x8
235x5
255x5
285x3
305x1
315x1
200x10
Have vid on 305 and 315 will post

24inch step ups
BWx8
BW+20 x8
BW+25 x8 Achilles pain stopped here

Nordic Curls
4x10

 

[Btcowboy]

1st is 305 tempo to pin and 2nd is 315. Shit feels heavy even on singles.... working on tightness and bracing and still need more work.

 

[Worf]

Tempo squats on a deficit probably sucks

 

[Btcowboy]

Tempo squats on a deficit probably sucks

It does especially trying to do 8 rep sets so decided at a certain point drop to 5 3 1

 

[NovaFlex]

It does especially trying to do 8 rep sets so decided at a certain point drop to 5 3 1

I barely do regular squats on this cut, lol. I’ve been doing box squats (to depth) religiously.

 

[Btcowboy]

I barely do regular squats on this cut, lol. I’ve been doing box squats (to depth) religiously.

Yeah this cut has thrown me for a loop. Pretty steep cut shooting for as close to 25 down in 8 weeks. 12.5 in 5 so doubt I will hit all 25 but going to keep trying.

Cals steady at 2400 lifting and 1600 to 1700 non lifting through cutting carbs.
Cardio has been increasing week by week. This week for example is stationary bike 45 mins 2 times every day plus 30 to 45 mins full turnout gear and SCBA hose haul up stairs on non lifting days also include mobility drills....

Less than 3 weeks on cut then onto meet prep, more food, no cardio and more gear

 

[Btcowboy]

Today was a little fucked up.
Got my meals in popped a drol pwo, was about to get my intra drink mixed and pager goes off...go deal with that... drol kinda wasted... eat wait a bit and then head down to work out. Got my deadlifts in, 1 set of pull ups and then stuck dealing with work issues. At least I got my main movement in

Deadlift
135x8
225x8
275x5
315x3
365x3
405x2x3
425x1
335x5

Neutral grip pull up
1x8 thanks to work

Did 45 min fasted cardio am and will be doing again tonight just not fasted

 

[Btcowboy]

Tomorrow is 6 weeks of the cut...see what the scale shows. Lord knows the lack of weight on the bar is telling. Next week is the last week of cardiomania, then a deload and onto prep.

Today was a typical cardio day
45 mins LISS fasted
30 mins full turnout and scba carrying hose up stairs. Not surprised my air consumption has gotten better over 30 mins high exertion on 1 bottle
45 mins LISS after supper

Post weight tomorrow am

 

[Btcowboy]

Weight 210.4lbs another drop of 2.4lbs, or just over 15lbs in 6 weeks.Been a battle for sure and its not over yet lol. Had 205 in my head for a starting weight for prep and dont see it happening, close but not quite. Short of really starving myself now because I honestly cant do anymore cardio as I am already 2 hrs a day. Hope whatever weight I start prep at is ok for me to stay 220 for meet.

 

[Btcowboy]

Yesterday's workout

2 count paused bench
115x8
135x8
165x8
185x8

T&G Bench
195x5
215x2
225x3x1

Barbell OHP
45x10
65x10
85x8
105x6
115x3
125x3 ugly
105x6
85x8

Upright Row
70x8
80x8
90x2x8

Black band single arm facepull
4x15 each arm

Superset black band tricep pushdown and DB hammer curls
20, 10x20
20, 20x20
20, 20x20
20, 20x12

Volume down this week
Squat 9485
Bench 10600
DL 10825
Back 2200
Bicep 1600
Tricep all band work
Shoulder 6845
Total 41555

 

[Btcowboy]

Legs were taking a beating all the biking and stairs so dropped the 1.5hrs of bike and kept up with the stairs this weekend plus a bunch of snow shoveling. Will try to add back in the bike this week and next. Diet this weekend was ok some bad food in here and there, probably cut back on calories a bit more this week and next due to less cardio... Honestly I am done with the cut in my head... I will push through but a struggle now.

AMRAP week to get numbers together for prep... Going to be embarrassingly light but should go up fast on blast. Squat numbers today, Deadlift numbers on Wednesday and Bench of Friday...

 

[Btcowboy]

Squat Amraps for Prep Numbers

Low Bar
135x8
185x8
225x8
255x8
275x8
285x8 this is where I called it. Strength wise would say 8.5 to 9 RPE but energy wise or cardio wise was a 12.
Backdown
225x10

Thats it

 

[Btcowboy]

Got to also say I am loving the Talon grip for low bar

 

[NovaFlex]

Squat Amraps for Prep Numbers

Low Bar
135x8
185x8
225x8
255x8
275x8
285x8 this is where I called it. Strength wise would say 8.5 to 9 RPE but energy wise or cardio wise was a 12.
Backdown
225x10

Thats it

Jesus that’s a lot of squat volume lol.
I commend you on the amount of cardio you’re doing man...I think I’d die.

 

[Btcowboy]

Jesus that’s a lot of squat volume lol.
I commend you on the amount of cardio you’re doing man...I think I’d die.

Almost 14000lbs but just getting numbers for meet prep... this is last week of hardcore cardio next week lazy cardio lol then prep starts. Got to get DL amraps tomorrow and Bench amraps om Friday...

Oh And FUCK CARDIO LOL

 

[NovaFlex]

Almost 14000lbs but just getting numbers for meet prep... this is last week of hardcore cardio next week lazy cardio lol then prep starts. Got to get DL amraps tomorrow and Bench amraps om Friday...

Oh And FUCK CARDIO LOL

I’m making excuses not to add cardio yet. Lol. Waiting til my wife caved in on me buying a rower.
-DL AMRAP... = death.

 

[Btcowboy]

I’m making excuses not to add cardio yet. Lol. Waiting til my wife caved in on me buying a rower.
-DL AMRAP... = death.

Agreed my legs are shot today... still managed 30 mins on bike this am 30 mins full turnout and scba on stairs and will do another 30 on bike tonight... get through this week and I want to burn the bike

 

[Btcowboy]

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

 

[Btcowboy]

Deadlift AMRAPs

135x2x8
225x8
275x8
315x8
365x8
385x9 RPE 9 had 1 more but no air lol