Worf
Member
So what exactly is the shockwave therapy?
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Shock wave therapy has emerged as a possible treatment option for patients with chronic tendon problems. The procedure uses either pressurized air or electromagnetic pulses to delivers shock waves to the body to help treat a variety of chronic disorders,
Shock wave therapy is thought to work by inducing microtrauma to the tissue that is affected by these problems. This microtrauma initiates a healing response by the body. The healing response causes blood vessel formation and increased delivery of nutrients to the affected area. The microtrauma is thought to stimulate a repair process and relieve the symptoms of pain.
Worf
Member
Ok , I remember you touching on it a while back but wasn’t sure the method.
Btcowboy
Member
I am believer in it now.
Btcowboy
Member
5 rep week day 2
Bench
145x5
165x5
185x5
195x5
205x5
Program stopped at 185 but kept going up
Squat
135x5
165x5
185x5
225x5
245x5
Program stopped at 200 kept up stoll working out knee
Barbell skullcrushers
45x15
55x15
65x12
75x8
Band pushdown 3x amrap
3x25
Band facepull 3x amrap
30
30
23
Bench
145x5
165x5
185x5
195x5
205x5
Program stopped at 185 but kept going up
Squat
135x5
165x5
185x5
225x5
245x5
Program stopped at 200 kept up stoll working out knee
Barbell skullcrushers
45x15
55x15
65x12
75x8
Band pushdown 3x amrap
3x25
Band facepull 3x amrap
30
30
23
Btcowboy
Member
Well work has slowed down now... I am bored lol... was thinking about making my 3 day 5 3 1 into a 5 day at least while it isnt busy at work. There is no happy medium lol
Worf
Member
Sounds like it’s hard to find balance in your life
Btcowboy
Member
I would tend to agree, just like a happy medium. Keep me busy enough to not be bored and not so busy that there is no time for anything else... its all about getting a routine.. I am getting there
I think this three day routine will be good for me for now. Today was kinda bad because I only slept five hours, but Monday and Saturday will be good.
Btcowboy
Member
I am following to see how yours goes... work always dictates
Found nSuns 531 which is a 5 day a week. Read a review said its a mash of Sheiko and 531. Not sure, keeping at my 3 day 531 for now.
Btcowboy
Member
Also looking at Calgary Barbell 4 day a week, 16 week program
Average to Savage v2 is only $5 and you get several highly adjustable templates of 2x to 6x a week. It's worth $5 just to play around with.
Oldschool
New Member
I think your body is going to respond great to the change up. Wouldn’t be surprised if you change your ways in regards to your routine to include more time off more often.
I think your body is going to respond great to the change up. Wouldn’t be surprised if you change your ways in regards to your routine to include more time off more often.
Yeah, I did the same kind of thing for years. Mixing it up some should be a nice change. I've got a long way to go just getting back where I was lower body wise anyway.
Btcowboy
Member
Just bought it will take a look at it in am, thanks
Btcowboy
Member
Last dayn 5 rep week
OHP strict
85x5
105x5
115x5
125x3 joker
135x2 joker
Deadlift
225x5
315x4x5
Pullups
BWx3x8
Barbell Curl
45x10
55x10
65x8
75x8
DB rear delt swings
10x20
20x18
20x13
OHP strict
85x5
105x5
115x5
125x3 joker
135x2 joker
Deadlift
225x5
315x4x5
Pullups
BWx3x8
Barbell Curl
45x10
55x10
65x8
75x8
DB rear delt swings
10x20
20x18
20x13
Btcowboy
Member
Start of 5 3 1 week
Bench
165x5
185x3
210x1
225x3
Squat using SSB
135x5
185x5
225x3x5
185x8
135x12
1 arm DB extension
10x10
20x10
30x10
Band push down amraps
43
30
25
Band facepulls
20
20
20
Bench
165x5
185x3
210x1
225x3
Squat using SSB
135x5
185x5
225x3x5
185x8
135x12
1 arm DB extension
10x10
20x10
30x10
Band push down amraps
43
30
25
Band facepulls
20
20
20
Btcowboy
Member
Just re read Beyond 531 and determined I have been running it a little wrong.
Starting next week last set will always be a rep PR and including Joker sets for all if I am feeling it.
Crazy though has me at a 270 bench if I run through all Jokers lol
Starting next week last set will always be a rep PR and including Joker sets for all if I am feeling it.
Crazy though has me at a 270 bench if I run through all Jokers lol
Makes sense
When you're on, you're on right?
There is something about unlocking a PR on a good day that just makes it so much more mentally doable.
I havnt pushed 315 since I broke that PR, but I know I have it in me no problem.
Love the concept of Joker sets on good days
531 looks like a great program, especially joker sets.
If I wasnt doing well on the Modified Greyskull you guys built for me...I would be looking at 531 most likely
Btcowboy
Member
Agreed, many times I feel I could have done more. There are many times I do more because I feel good. This way I am programming it and giving me numbers to shoot for.
I have always liked 531 when I started PLing last year. Dont get me wrong I loved the volume in Sheiko. The shut down and now having my own equipment lets me reset and restart and 531 seems like the logical choice.
Now the jokers are a tad high as my PR on bench is 245 and a jump to 270 in 3 weeks is a big stretch. I have 3 joker sets programmed on each mainlift for all 3 weeks of each cycle. I will just do them as I can, who knows maybe a shit ton of food and a solid hit of ammonia and bang lol
