Cowboy's Switch the Darkside

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

  1. Btcowboy

    Btcowboy Member

    It is PL version
     
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  2. Cityofgrit

    Cityofgrit Member AnabolicLab.com Supporter

    I am thinking that I might want to try this next.
     
  3. Btcowboy

    Btcowboy Member

    I am pretty happy with it and making steady progress. It works for me and my schedule and has the flexibility for additional days.
     
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  4. Cityofgrit

    Cityofgrit Member AnabolicLab.com Supporter

    Where did you get it from?
     
  5. Btcowboy

    Btcowboy Member

    Sent you a PM
     
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  6. Btcowboy

    Btcowboy Member

    Starting to feel 3 days a week to not be enough. I find myself bored and thinking I should be in the gym at least one of the 4 I am off. I would need to change programming around to do it and not wanting to do that yet. I want to give my current programming a little more chance.

    I am thinking starting some fasted cardio in the mornings I feel like it through December before I get serious about a cut in January.

    Pinned this am and it burned on the way in, assuming possible that the alcohol hadn't completely dried yet but still burning 30 mins later lol...
     
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  7. Perrin Aybara

    Perrin Aybara Member

    I'm only doing three days of actual lifting right now and I do that a month out from meets. Three days works, I mean you've got a main day for each of the big three. Fourth day is good for mobility, prehab, bodybuilding, stretching, cardio, weak points, or whatever else.
     
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  8. Worf

    Worf Member

    Aren’t you dong a variant of 5/3/1. Are you doing an OHP day? You could throw that in there
     
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  9. Btcowboy

    Btcowboy Member

    I am and have OHP in the program. Bench/Squat, Deadlift/OHP and today is BP intensity and Squat Volume. Thinking going back to original 4th day plan of some BB work on neglected muscle groups. Making it a keep busy plan as opposed to a necessity plan for the 4th day.
     
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  10. Worf

    Worf Member

    Maybe something like

    Squat Day+ accessories
    Bench day +accessories
    Deadlift day
    OhP+light bench or volume bench

    I’m sure you can tinker with it until it feels good. By the time everything starts clicking a month or two later you’ll stall out,lol
     
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  11. Perrin Aybara

    Perrin Aybara Member

    This is similar to what i do a lot of the time.
     
  12. Btcowboy

    Btcowboy Member

    I like this and have contemplated this. Would you set your accessory work to compliment the main or opposite? I wonder if the accessory could be a secondary of another main like I am doing, main intensity secondary volume? Then a few accessories or would this be too much? I like essentially hitting movement 2x a week, once intensity and once volume. Rep, %, and set schemes would be the next thing to work out.
     
  13. Worf

    Worf Member

    You could do a variation of the opposite lift as an accessory. For example:
    Bench + accessories:
    Comp bench
    Seated Dbell shoulder press
    Flyes
    Skull crushers

    Deadlift + Accessories
    Conventional Deadlift
    Feet close squats
    Single Leg press
    Leg curls
    Calf Raises
     
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  14. Btcowboy

    Btcowboy Member

    One difference between BB splits and Powerlifting... even though it is broke down to the main 3 lifts there is so many variables and methods it is mind boggling. Reading other options but holding course with current plan as it is still working lol...

    To those of you that have it figured out, kudos.
     
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  15. Perrin Aybara

    Perrin Aybara Member

    I think mixing it up is better. Like already stated bench with ohp accessories or squat with bench accessories or whatever. That way your frequency is higher. Doing stuff like squat and squat accessories on the same day where the frequency is only 1x weekly on the main lifts is a mistake in my opinion.
     
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  16. Worf

    Worf Member

    Giving this a shot now. So far I’m 3 weeks in and already need a deload but that may be just because I needed one.

    I had done this type of training previously and got pretty far but got injured and had to get out of PL’ing
     
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  17. Btcowboy

    Btcowboy Member

    531 week

    Bench Intensity, this didnt go as planned as my spotter was gym owner an IBBF pro and an oldschool powerlifter and he changed it up on me... anyways

    Barx8
    105x8
    135x8
    185x5
    205x3
    225x4 was supposed to be a single
    235x2 was supposed to be amrap and last set but...he wanted to see more so...
    185x12
    He mentioned I lift uneven and when I told him I cant sleep on right side he said that makes sense and advised banded rotator cuff work and pec stretching

    Hamstring curls for squat warm ups
    60x15
    80x15
    100x6

    Squat 5 second pause in the hole ATG
    Barx10
    135x8
    185x5
    225x4x5

    Shaking now lol

    Toe press calves
    360x15
    450x15
    540x12 drop 360x15

    Pec Dec with 10 second extreme stretch
    75x8
    100x8
    135x8
    150x8

    Face pulls
    50x12
    60x12
    70x12
    80x8
     
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  18. Btcowboy

    Btcowboy Member

    Forgot to mention started fasted cardio in am... 30 mins fasted stationary bike
     
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  19. Perrin Aybara

    Perrin Aybara Member

    Be prepared for lifts to tank temporarily and maybe dial intensity back a little depending on how big a deficit you're in.
     
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  20. ruckin

    ruckin Member

    In. I wish I knew earlier you were doing 531 too, but I never noticed this log before til now. Looking forward to following.
     
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