Cowboy's Switch the Darkside

[Btcowboy]

Day 3 week 2 prep

Deadlift
135x8
225x5
315x5
365x5x5

Slingshot Bench
135x6 No SS
185x5 No SS
205x5 No SS
225x5 with SS
240x3x5 with SS

RDL
135x8
225x8
275x8
295x3x8

Chins BW
12/8/6/6

Suitcase Holds Barbell
134x3x30 seconds each arm

 

[Btcowboy]

Day 4 week 2

Not the best workout today, busy all day running around, put bench together and then lift. Routine off and new bench felt off lol

Close Grip Bench
135x8
165x8
185x8
195x8 struggled on 8
185x8 again on 8
175x8
155x8
Just a shitty bench today makes me question how I got 195x12 in Tuesday

Dumbell Rows
40x20
50x15
70x12
90x10

Mobility
Agile 8
Shoulder mobility

 

[Btcowboy]

Add comment

1 weight 212.5
2. New Bench 18" height so 1/2 higher than meet bench. My old bench 21.5

 

[Btcowboy]

As I pop a couple Advil, it reminded me of this

 

[Silentlemon1011]

As I pop a couple Advil, it reminded me of this
View attachment 143711

Love that one lol

 

[Perrin Aybara]

It's not as big a deal on bench to overshoot RPE as it is for squat or deadlift, but definitely don't make a habit of it. Just get your weight figured out for those variations and don't add too much week to week. It's okay if you use the same weight sometimes. You just want to be trending up over time with those and not chasing numbers.

 

[Btcowboy]

It's not as big a deal on bench to overshoot RPE as it is for squat or deadlift, but definitely don't make a habit of it. Just get your weight figured out for those variations and don't add too much week to week. It's okay if you use the same weight sometimes. You just want to be trending up over time with those and not chasing numbers.

Off the original E1RM of 240 that's my 8 rep max, albeit this was close grip. So wasnt too far off. RPE wise, should have stayed 180 185

Edit Learning

 

[Btcowboy]

Day 1 Week 3

Low bar Squat
135x8
185x5
225x3
275x3
300x3x3
300x8 new E1RM

3 inch block pulls
135x8
225x5
275x4
315x4
385x4x4

Double paused low bar squat. 1 ct bottom 3 ct midway
135x5
225x3
255x2x3
265x3x3

Chins
BWx10/9/7/6

Planks
2:00/1:21/1:08

 

[Btcowboy]

Week 2 Day 2

Bench
135x2x5
155x5
185x5
195x5x5 10lbs heavier than plan

Beltless High Bar Squat
135x5
185x5
225x5
265x3x5 10lbs heavier than last week

5 count paused bench
135x3
185x3
200x5x3

Dumbell rows
50x15
70x2x15 stopped here bicep tendons

Glute Bridges
50+red band 3x30

Arm tendons acting up physio again Friday.

Really tried to work on Bench set up, arch, etc today. Will post vid in our DM.

 

[Btcowboy]

Should say week 3 day 2

 

[Btcowboy]

Changing test dosages for the next 3 to 4 weeks to make it easier and not miss or have a late dose while I am doing some work training.

Will be pinning every 3 days as opposed to Sun Thurs..... gets me 2 extra doses and no pinning while I am away, win win

 

[Freakmidd]

Week 2 Day 2

Bench
135x2x5
155x5
185x5
195x5x5 10lbs heavier than plan

Beltless High Bar Squat
135x5
185x5
225x5
265x3x5 10lbs heavier than last week

5 count paused bench
135x3
185x3
200x5x3

Dumbell rows
50x15
70x2x15 stopped here bicep tendons

Glute Bridges
50+red band 3x30

Arm tendons acting up physio again Friday.

Really tried to work on Bench set up, arch, etc today. Will post vid in our DM.

I have to say, I admire your tenacity.

I have such a hard time staying motivated while working out at home..

Keep up the hard work cowboy!

 

[Btcowboy]

I have to say, I admire your tenacity.

I have such a hard time staying motivated while working out at home..

Keep up the hard work cowboy!

Thanks and yeah it sucks most of the time but its also good, get in, focus and get it done.

 

[Btcowboy]

Supposed to be speed DL and Slingshot bench day week 3 day 3... but out all morning om a structure fire so need to make up the time at work....sucks but not sure where to fit it in todau

 

[Btcowboy]

Thought I would post up weight over the last week, and for this prep for that matter. I also started a thread about scales as I want an accurate one.

Start Feb 28 at 207.4
1st week up 2.2 to 209.6
2nd week up 3 to 212.6
This past week I thought to try M/W/F weigh ins and count only Friday and here is what I got.
Mon 212.0 down 0.5
Wed 214.4 up 2.4
Today 212.6 no change from last week and this weight is counted.

I can go to 220.4 for the meet so have 7.8lbs to go if I dont want to water cut. 10 weeks to go.

Thoughts on what the numbers are doing, changes I should be making, etc?

 

[Btcowboy]

Day 4 week 3

Close grip Bench
135x8
165x8
185x3x8
Add slingshot
205x5
225x5
235x3

Triset RDL/Row/Shrug
135x8,8,8
185x2x8,8,8

Mashing and Myofascial Release

 

[Perrin Aybara]

You can make weight from 225lbs with almost no effort. Don't worry unless you get way over. Definitely don't cut calories back.

 

[Btcowboy]

You can make weight from 225lbs with almost no effort. Don't worry unless you get way over. Definitely don't cut calories back.

Wasnt cutting back going to increase carbs a little

 

[Perrin Aybara]

Wasnt cutting back going to increase carbs a little

Yes, when it doubt up the carbs. This is the powerlifter way.

 

[Btcowboy]

Day 1 Week 4
10 weeks out

Low Bar Squat
135x8
185x5
225x5
260x5x5

1.5 inch beltless deficit deadlift. Tried mixed grip today.
135x5
225x5
275x5
315x3x5 last rep of last set hold 20 seconds
Got to say mixed grip weight feels lighter, and My grip strength felt good

Double paused squat 1 sec bottom 3 sec midway up... used SSB today right elbow quite sore
145x3
235x3
255x5x3

Chin ups
BWx10/10/9/5

Planks
1:18/1:12/1:00