Cowboy's Switch the Darkside

[Silentlemon1011]

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

Lol the Ammonia for sure!

Hinestly
315 was a whim for me...
Same as what you're doing
I just said fuck it and went for the lift.
I was jumping up and down shocked when I hit it.

That's why I love the Joker concept so much.
When the stars align and the intensity is there, you'll hit some big numbers bro!

 

[Btcowboy]

531 week day 2

Deadlift
315x5
365x3
425x3 rep pr since covid

Strict OHP
65x5
95x5
115x5
125x5
130x5
115x5
95x8

Barbell curl superset Reverse Barbell curl
45x10x10
55x8x8
65x8x8

Band straight arm pushdown lat focus
20
18
15

 

[Btcowboy]

Finally got the 5 piece artwork I ordered. Looks pretty good, ya its just fluff to fill in space... need some banners and a mirror next lol..

 

[Worf]

Sweet setup

 

[Btcowboy]

End of 531 week, start again next week with weight added and set up properly with Joker sets.

Squat
225x5
275x3
295x3 rep and weight PR since hurting knee
315x1 joker set weight PR as above

Bench
155x5
185x3x5
205x5

CG bench
135x8
155x8
165x8

Band Pushdowns
30
30
25

 

[Btcowboy]

Ordered a 36x72 mirror yesterday will be a couple weeks to get.

Also picked up an EZ Curl bar today. Make some of my accessories a little better and more options.

 

[Btcowboy]

3 rep week

Bench
160x3
180x3
205x7 rep pr
225x3 joker
230x2 joker weight and rep pr

Squat
195x5x5

Skullcrushers
50x12
70x12
80x8

Band push down
25, 20, 20

Seated rear delt raise superset standing side laterals
10x10,10
20x10,10
22.5x8,8

Was planning on starting my drol today but have a drivers medical on Wednesday d want to ensure BP good. Will start it on Thursday

 

[Btcowboy]

Deadlift
315x3
355x3
405x5 felt stupid heavy
no jokers

Strict OHP
115x5x5 which is 25lbs heavier than program so upping TM

Pullup neutral grip superset krock rows
BWx10, 60x10
BWx10, 70x10
BWx6, 80x8

EZ bar curl
40x12
60x12
70x10
Back down reverse curls
70x8
60x10
40x12

 

[Worf]

Your deadlift is going back up bud. Good work

 

[Btcowboy]

Your deadlift is going back up bud. Good work

Thanks, now that I have a semi routine down all my lifts are coming back.
Squat I am finally back over 300 but knee hurts from time to time
DL is coming but feels heavy some days. 425x3 last week 405x5 this week
Bench 225x5 and 230x2.

All in all cant complain other than numbers aren't where I wish they were, but that will come in time

 

[Oldschool]

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

What did you end up going with on that routine??

 

[Oldschool]

Thanks, now that I have a semi routine down all my lifts are coming back.
Squat I am finally back over 300 but knee hurts from time to time
DL is coming but feels heavy some days. 425x3 last week 405x5 this week
Bench 225x5 and 230x2.

All in all cant complain other than numbers aren't where I wish they were, but that will come in time

Don’t rush a thing brother. You are doing just fine. Keep on putting in the work and stay healthy. Then one day you will notice door frames seem narrower than before
Keep killing it.
Nice gym setup you have going too. Enjoy!!

 

[Btcowboy]

Pretty beat up today. A couple long call outs with FD over the last couple days.

Modified day
Bench
155x5
175x5
195x5
205x3x5

Seated OH EZ bar tricep extension
60x12
70x12
90x10

Band pushdown
50, 40,30,25

Edit started Drol today, gonna run 50mg first week 25 pre workout and 25 before bed. Will consider upping to 100mg in a week

 

[Silentlemon1011]

What did you end up going with on that routine??

The PL crew played with the Powerlifter portion of The Greyskull Lp
Specifically Worf added in some more upper back work, as that's a trouble spot for me.
A little less focusing on specific body parts for a whole workout, some more focus on keeping muscle groups working constantly with less time off on things like upper back

 

[Btcowboy]

5 rep week

Deadlift
225x5
275x5
315x5
365x5
415x3 joker set

Strict OHP
85x5
105x5
115x5
135x3
145x2 rep PR
155x1 PR

Bent over barbell row superset band straight arm pushdown
135x8, 15
185x8, 15
235x8, 15

Ez bar curls
70x12
80x12
90x8
100x8

 

[Btcowboy]

Day 2 5 rep week
Upped drol to 75mg/day 50 PWO 25 pre bed

Bench
155x5
175x5
195x8 amrap last set, had more but want jokers
215x5 joker
230x3 joker and rep PR

Squat
135x8
155x8
175x5
195x5
215x5
225x5

Skullcrushers
70x8
80x8
90x8 drop 70x10, drop bar (20)x 20

 

[Worf]

Making some progress on bench. Good stuff

 

[Btcowboy]

Making some progress on bench. Good stuff

Thanks, happy seeing bench coming up. Been my weak point since day 1. Next fix will be my squat. Been playing with stance widths and just trying to keep the reps up and the weight coming up slowly... starting to find that groove a little now.

A couple back of mind goals over the next couple months
265 bench
385 squat
500 deadlift
Lightweight compared to most in here but major improvements on my side.

 

[Silentlemon1011]

Thanks, happy seeing bench coming up. Been my weak point since day 1. Next fix will be my squat. Been playing with stance widths and just trying to keep the reps up and the weight coming up slowly... starting to find that groove a little now.

A couple back of mind goals over the next couple months
265 bench
385 squat
500 deadlift
Lightweight compared to most in here but major improvements on my side.

Not light weight for me lol.

You got me beat on 2/3 lol

Good to see you making progress on bench and congrats on the PR.

alive also been playing with squat widths, it's like I'm missing something.

I'll have to upload some vids and let you guys tear my form apart lol

 

[Btcowboy]

Not light weight for me lol.

You got me beat on 2/3 lol

Good to see you making progress on bench and congrats on the PR.

alive also been playing with squat widths, it's like I'm missing something.

I'll have to upload some vids and let you guys tear my form apart lol

It was funny squatting last week. First couple sets felt like I hit parallel and had to force hips down a little more. Then as the sets went on it was like my hips loosened up and I could drop deeper and kept my back more vertical (I high bar)