Cowboy's Switch the Darkside

Discussion in 'Powerlifting Forum' started by Btcowboy, Oct 1, 2019.

  1. Btcowboy

    Btcowboy Member

    I cant remember how did you run it?
     
  2. Perrin Aybara

    Perrin Aybara Member

    Pretty much like you described.
     
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  3. Btcowboy

    Btcowboy Member

    Did you split dosage, or take PWO?
     
  4. Perrin Aybara

    Perrin Aybara Member

    Split morning and afternoon.
     
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  5. Btcowboy

    Btcowboy Member

    Perfect thanks.

    10mg caps I will take 2 am and 3 pwo afternoon
     
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  6. Btcowboy

    Btcowboy Member

    Just donated again hemoglobin was a little high but was able to donate. It's been a steady climb, 16.3 was my first, I was 17.5 last time and this time 18.3. Keep on donating and hope it stays low enough to donate.
     
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  7. Btcowboy

    Btcowboy Member

    Triples week
    Bench intensity
    Barx10
    115x8
    135x5
    165x3
    185x3
    215x3
    235x2 amrap set, had a goofball try to spot me and after I seen how he was spotting the first 2 reps i didnt attempt 3rd.

    Was supposed to be squat volume but my knee is still fucked. So did more chest and shoulders

    Incline bench
    135x8
    155x8
    175x6
    135x10

    Incline dumbell flies
    40x8
    45x8
    50x8
    55x8

    Seated dumbbell shoulder press
    40x8
    45x8
    50x6

    Shoulder tri-set
    Front raise then side lateral, then rear laterals
    10x10x3
    15x10x3
    20x8x3

    Dumbell shrugs 2 sec hild
    70x10
    80x10
    90x8
     
  8. Btcowboy

    Btcowboy Member

    5 rep week

    Deadlift intensity 15lbs heavier than plan
    Barx8
    135x8
    225x5
    275x5
    315x5
    365x5

    Strict OHP volume
    Barx10
    65x8
    85x8
    115x4x5 seemed easy add 10 for next set
    125x5

    Pulldowns
    220x8
    230x8
    220x6 drop 180x5 drop 150x5 drop 130x6

    Cable upright rows with rope
    40x15
    50x15
    60x15
    70x12
    80x12

    Everything felt good today,
     
  9. Btcowboy

    Btcowboy Member

    Well I got a question for the pros that may have dealt with a knee issue before.

    So the pain on the inside lower portion of my knee which sounds like an MCL or Meniscus issue, is better. Better as far as no consistent pain but I do get pain once in a while with some movement. Noticed yesterday my knee kind of buckled walking but not a lot of pain from it. I have not squated since a week ago Monday when this tweak happened.

    The question, today is bench intensity and squat volume. What would your recommendation be as far as leg movements? Squat? Something else? No leg movements? See a doctor?

    Like mentioned the pain is pretty much gone except for the odd time, the joint seems weak at times as well.
     
  10. Worf

    Worf Member

    I’ve suffered from pain and weakness in that same area for years. When doing construction work I used to kneel on my right knee a lot. Also had a back injury on the same side which led to more pain in that area. Also dive bombing high bar squats and running, kick boxing, a history of over use. I’ve read up on it some and sounds like patellar Tendinitis. It flares up for me when squatting or pulling sumo too much. Knee sleeves and joint support helps and managing squat volume. Try some light range of motion exercises and work on strengthening the supporting muscles, hamstrings, calves, etc. I wish I could help more.
     
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  11. Btcowboy

    Btcowboy Member

    Any help is awesome help.... I broke that leg across the knee joint years ago playing football so will always be a bit of an issue but it hasnt been up until last week. I will do some lighter movements for it today and work on other leg muscles as you suggest thanks
     
  12. Perrin Aybara

    Perrin Aybara Member

    Knee sleeves and not letting your knees cave on squats is my best advice.
     
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  13. Btcowboy

    Btcowboy Member

    Use sleeves all the time and yeah this happened because the damn knee came inside on the way up
     
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  14. Worf

    Worf Member

    Not sure how you have your toes but I turn mine out to about 10 o’clock and 2 o’clock. Really helps keep my knees right and get the most of my posterior chain.
     
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  15. Btcowboy

    Btcowboy Member

    Mine are just standing up at home 11 and 1. I will try to do some very light squats and take note. I used to be fairly wide stance (wider than shoulders) never a knee issue. I have been narrower lately and now knee issue. Coincidence? Maybe.
     
  16. Btcowboy

    Btcowboy Member

    So my Var and more test cyp showed up today...

    Had a nose bleed that wouldnt stop on wau to gym. Got it to stop and it didnt stop me.

    Bench was taken so did squats first

    Squat volume kept it light due to knee
    Barx12
    135x10
    185x5
    225x5
    245x5
    265x5
    135x6 with 5 second pause in the hole.

    Bench still in use so dumbells to warm up
    50x10
    60x10
    70x8

    Worked in with the bencher on the bench
    135x8
    185x5
    205x5
    205x4
     
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  17. NovaFlex

    NovaFlex Member

    Another note for knee pain...It may sound weird, but start doing some calves. The calves support the knees, and even a little bit of training can help alleviate pain / weakness. Dave Tate has a portion of a Q&A about it. I’ve never personally dealt with it, so I can’t say it’s 100%, but if Dave says it I’m inclined to believe it.
     
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  18. NovaFlex

    NovaFlex Member

    The wider the stance, the less pressure on your knees and more on your hams/glutes
     
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  19. Btcowboy

    Btcowboy Member

    5 rep week

    Strict OHP intensity
    Barx2x8
    65x5
    85x5
    105x5
    115x5
    125x5

    Deadlift volume beltless
    Barx8
    135x8
    225x8
    315x2x5
    335x2x5
    355x5

    Pulldowns
    150x12
    170x10
    190x8

    Facepulls
    50x12
    60x12
    70x12

    Upright rows cable machine rope attachment
    70x12
    80x12
    90x12
    100x10

    Vbar tricep pushdown
    40x25
    60x15
    70x9
    80x6
     
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  20. Cityofgrit

    Cityofgrit Member AnabolicLab.com Supporter

    Is this Beyond 531?
     
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