Cowboy's Switch the Darkside

[Btcowboy]

I am going to put down the workout from last night. It was a mistake for sure as it may affect if I go and what I do at the gym today. Pretty stiff and sore this morning.

Pinwheel curls
20x12
30x12
40x10
50x8
60x8

Standing cambered bar curls wide grip
40x8
60x8
70x8

Machine preacher curls
Sequential numbers on stack so 1-20 assuming 10lbs
40x8
50x8
60x8

Close grip bench
115x10
135x10
185x8

Skullcrushers
40x10
60x10
60x10

Vbar pushdown
50x15
60x12
70x10 drop 50x8 drop 30x8

As mentioned impromptu workout that in retrospect I probably shouldnt have done. But a new friend into BB workouts and I wanted to check this gym out.

Now of course after the training night and my conditioning being so bad, and the bicep tendons acting up again I hate to say it but is PL going to be right for this line of work? Is there something else I can incorporate to keep PL and still get better functionally and conditioning wise as a firefighter?

 

[Perrin Aybara]

It's the calorie deficit and fasted cardio that's gonna hurt your PL training. If you were in a surplus and just doing some LISS on your off days your training wouldn't suffer at all.

 

[Btcowboy]

It's the calorie deficit and fasted cardio that's gonna hurt your PL training. If you were in a surplus and just doing some LISS on your off days your training wouldn't suffer at all.

I agree with you and love powerlifting. Just an over thinker and pretty sore today from leg day and last night. Of course when I overthink I second guess.

The firefighter training cardio/conditioning is anything but LISS lol and then add 50lbs of gear and restricted breathing in an SCBA. I definitely need to work on cardio and conditioning. Due to nature of work stairs, tire flips, tire hammering, loaded carries, weighted vest work will help..

Timing I think is the issue all this will cutting weight. Get to 200 and maintain and I should be ok

 

[Btcowboy]

Another thing bothering me
My pin over a week ago, 0.8cc test cyp, left delt. Stung or burned going in and for a little afterwards. I was a little bit too far to the front but still hit medial delt. I've been having cramping/throb type pain in that delt more to the center of it since. It's not constant but happens throughout the day. Today is day 10 and still having it. Notice a little bump today about half an inch from where I pinned, not hot and not painful. I notice soaking it in a hot bath the bump goes down some but comes back. It's a tiny bump. I can't tell color due to tattoo. I am keeping an eye on it but scheduled to pin that delt this Sunday, thinking I should hit quad this week as wouldnt want to pin a possible infection.

If it is infected it would be more than likely my fault not gears fault as I finished up 1 vial and added some of a new vial same source. And pinned a couple days ago from the new vial with no issue. Wonder if switching between vials if I forgot to wipe one of them I dont know.

Starting to plan if it is infection and need a doc what to tell them, it would be a walk in. B12 injection? Or be truthful?

For now keeping a watch on it.

 

[Worf]

I would think power lifting can help your firefighter training if that’s your priority. Obviously you need to not overdue the powerlifting and put firefighting first. Probably do more of a full body routine 3x a week and not do too much volume on any one lift or body part to avoid fatigue. Stuff like deadlifts/OhP/rows. Squats/bench/shrugs/chins. Front squat/power cleans/ dips/ chins. Just simple stuff compound moves, don’t spend too much time in the gym and you’ll have energy for the fireman training and the powerlifting strength would be more supplemental

 

[Btcowboy]

I would think power lifting can help your firefighter training if that’s your priority. Obviously you need to not overdue the powerlifting and put firefighting first. Probably do more of a full body routine 3x a week and not do too much volume on any one lift or body part to avoid fatigue. Stuff like deadlifts/OhP/rows. Squats/bench/shrugs/chins. Front squat/power cleans/ dips/ chins. Just simple stuff compound moves, don’t spend too much time in the gym and you’ll have energy for the fireman training and the powerlifting strength would be more supplemental

Yeah need to figure it out and like your thoughts. The 50 rep 225 squats and then last night I can hardly walk today lol.

 

[Btcowboy]

@Worf I am not a big fan of whole body. What is your thoughts if I was to do something like this

Chest and shoulder
Deadlift and arms
Squat and back

M/W/F keep the reps and weights as a 531 template. Keep my 3 day a week 30 min fasted LISS cardio, and maybe add one day HIgh intensity cardio like sprints

 

[Worf]

@Worf I am not a big fan of whole body. What is your thoughts if I was to do something like this

Chest and shoulder
Deadlift and arms
Squat and back

M/W/F keep the reps and weights as a 531 template. Keep my 3 day a week 30 min fasted LISS cardio, and maybe add one day HIgh intensity cardio like sprints

That should work. Personally Id space deadlifts and squats a bit further apart.
Mon: Squats/Back
Wed: Chest/Shoulders
Friday: Deadlifts/ Arms

 

[Btcowboy]

That should work. Personally Id space deadlifts and squats a bit further apart.
Mon: Squats/Back
Wed: Chest/Shoulders
Friday: Deadlifts/ Arms

Makes sense give the back a break... thanks.

 

[Btcowboy]

Well open for Critique this should I hope help keep me able to train PL and still get through my firefighter training. Still cutting cals, and 3x30min fasted cardio for now. Will look at sprints and more high intensity stuff soon. Of course drol and var to help sometime in new year. Also TMs will go up based on how my singles go and may make them an amrap to get new TMs

 

[Btcowboy]

30 mind LISS fasted cardio

Tomorrow will be a free for all may be deads may be block pulls, may be bench not sure. I am going to run 531 still as modified above starting next week... still going to hit a 600lb DL by end of 2020, possibly a 500lb squat, and 315 bench there are my goals for 2020

 

[Perrin Aybara]

Why not a fan of full body training?

 

[Btcowboy]

Why not a fan of full body training?

I honestly cant say why.... Maybe as a creature of habit I have always done bro splits or PPL. For some reason it just doesn't appeal to me.

 

[Perrin Aybara]

I honestly cant say why.... Maybe as a creature of habit I have always done bro splits or PPL. For some reason it just doesn't appeal to me.

Understood. I'm the same except I only like full body and don't like splitting even to upper and lower. Feels incomplete.

 

[Btcowboy]

Understood. I'm the same except I only like full body and don't like splitting even to upper and lower. Feels incomplete.

Thanks, maybe I am missing out on something not doing it, i dunno

 

[Perrin Aybara]

Thanks, maybe I am missing out on something not doing it, i dunno

I've just tried a lot of things and it's what's worked best for me. From once every eight day splits, to PPL six days a week, to typical five day bro splits, to upper lower, to full body 3x and 4x. For me squatting frequency is best 2x, bench 3-4x, deadlift 2x, and muscle groups 2-4x a week works best. More volume and frequency works better for me than intensity. Of course everyone's results will be different and it's part of the journey figuring it out.

 

[Btcowboy]

I've just tried a lot of things and it's what's worked best for me. From once every eight day splits, to PPL six days a week, to typical five day bro splits, to upper lower, to full body 3x and 4x. For me squatting frequency is best 2x, bench 3-4x, deadlift 2x, and muscle groups 2-4x a week works best. More volume and frequency works better for me than intensity. Of course everyone's results will be different and it's part of the journey figuring it out.

Thanks for the wisdom on it. My only fear is I become a program jumper and never really make any progress...

 

[Perrin Aybara]

Thanks for the wisdom on it. My only fear is I become a program jumper and never really make any progress...

Legit concern. I'd say stick with each program 2-3 months minimum and evaluate from there. Also I wouldn't measure a program's effectiveness much when you're running it in a deficit. Everything is gonna suck without calories.

 

[Btcowboy]

Legit concern. I'd say stick with each program 2-3 months minimum and evaluate from there. Also I wouldn't measure a program's effectiveness much when you're running it in a deficit. Everything is gonna suck without calories.

Yeah you are right, even cutting I am still making some progress with 531 so should stick with it for now. If I can hit weight in the next month or so it should get better... just struggling with FireFit and Powerlifting and Cutting lol....

 

[Worf]

Understood. I'm the same except I only like full body and don't like splitting even to upper and lower. Feels incomplete.

Thanks, maybe I am missing out on something not doing it, i dunno

I’ve done both and I believe they each have a place. Lower frequency higher intensity is great before a meet. Higher frequency lower intensity is great for technical improvement and more consistent approach. Alternating is not a bad approach