Cowboy's Switch the Darkside

[Nordic]

Also looking at Calgary Barbell 4 day a week, 16 week program

If you're in calgary have you looked at peak power? I know the owner there has written the book on powerlifting. In order to become a trainer you have to write the tests he has laid out as the new "standards" in canada. If i ever visit that city i'd definitely check it out. Be interesting to see what ideas they have at that place

 

[Nordic]

Sweet set up too btw. I love the artwork and skull crushing that bar

 

[Btcowboy]

Sweet set up too btw. I love the artwork and skull crushing that bar

Thanks my daughter had an artist she knew paint that for me for fathers day

 

[Nordic]

Its awesome man. Who needs a gym when you have a set up like that

 

[Btcowboy]

Kept to plan on OHP but felt like doing something different after lol

Strict OHP
95x5
105x5
120x8 rep PR
135x5 joker and Rep PR

Now off on something else

Upright row
40x12
60x12
70x12
80x10

Tri set front medial and rear delt raise
10x8,8,8
20x8,8,8
22.5x8,8,8

EZ bar curl
40x20
60x15
70x15
80x8

Reverse curls
40x15
50x12
60x10 drop 50x10 drop 40x8 drop 20x15

 

[Btcowboy]

it is a good day lol

Start of 531 week
Anadrol at 100mg per day 50 PWO and 50 before bed

Bench
170x5
190x3
215x8 rep PR
235x1 joker set
250x1 joker and weight PR
255x1 joker and another weight PR
Had 260 maybe 265 but 3 prs is enough and end on a winning note

Squat
185x5
225x5
245x5
265x5
275x5

OH seated EZ bar tricep extension
40x15
60x15
70x15
80x12
90x10

 

[Btcowboy]

Oh and my weight is up 218.4 yikes better be careful lol

 

[Silentlemon1011]

it is a good day lol

Start of 531 week
Anadrol at 100mg per day 50 PWO and 50 before bed

Bench
170x5
190x3
215x8 rep PR
235x1 joker set
250x1 joker and weight PR
255x1 joker and another weight PR
Had 260 maybe 265 but 3 prs is enough and end on a winning note

Squat
185x5
225x5
245x5
265x5
275x5

OH seated EZ bar tricep extension
40x15
60x15
70x15
80x12
90x10

Congratulations on the PRs
That's a lot for one day lol

 

[Btcowboy]

Congratulations on the PRs
That's a lot for one day lol

Thanks, felt good love my drol.. 315 is near sometime this year I think

 

[Silentlemon1011]

Thanks, felt good love my drol.. 315 is near sometime this year I think

From what I can tell (and remember I'm still pretty amateur at this stuff lol)
Your shoulders might be holding you back a little as a trouble spot.
I really started to excell a bit more at bench when I began to really overload and focus on OHP.

You have a way better back arch than me as well lol

 

[Btcowboy]

From what I can tell (and remember I'm still pretty amateur at this stuff lol)
Your shoulders might be holding you back a little as a trouble spot.
I really started to excell a bit more at bench when I began to really overload and focus on OHP.

You have a way better back arch than me as well lol

Agreed and back to OHP these days with 531. Pain wise my shoulders havent felt better but yeah mobility is an issue

 

[Oldschool]

Agreed and back to OHP these days with 531. Pain wise my shoulders havent felt better but yeah mobility is an issue

If you are nursing sore/hurt shoulders use dumbbells instead or a bar with varied grips to let your wrists/hands be wherever feels best. Also I’ve found that while using a barbell just the simple tip as to not keep your thumbs with your fingers but wrap them around the bar helps my shoulders also. And by all means stopping your reps short of bottoming out helps great too. I like stopping around my forehead/ear area. Not my throat.
I apologize for not knowing the proper names for different grips!!! Lol. Going to research now.

 

[Btcowboy]

If you are nursing sore/hurt shoulders use dumbbells instead or a bar with varied grips to let your wrists/hands be wherever feels best. Also I’ve found that while using a barbell just the simple tip as to not keep your thumbs with your fingers but wrap them around the bar helps my shoulders also. And by all means stopping your reps short of bottoming out helps great too. I like stopping around my forehead/ear area. Not my throat.
I apologize for not knowing the proper names for different grips!!! Lol. Going to research now.

Been doing Shockwave therapy for the last couple months. Shoulders, biceps, triceps, elbows, forearms. Be it placebo or real I have found that I have next to no pain these days. Still a little elbow pain but nothing severe.

I try to vary my grip and grip width off and on, to be honest when I think about it.

I got loadable dumbells and not enough 10s to do them comfortably. I have to add the 25s to get the weight up. I do however because of this sometimes do unilateral presses with them

 

[Oldschool]

Been doing Shockwave therapy for the last couple months. Shoulders, biceps, triceps, elbows, forearms. Be it placebo or real I have found that I have next to no pain these days. Still a little elbow pain but nothing severe.

I try to vary my grip and grip width off and on, to be honest when I think about it.

I got loadable dumbells and not enough 10s to do them comfortably. I have to add the 25s to get the weight up. I do however because of this sometimes do unilateral presses with them

Glad to hear your therapy is working for you. Shoulders have always been a problem of mine. I have them feeling pretty good now though. Been doing lots of high rep training but switching over to lower reps shortly. I have benched 330 back in my younger days. I want to hit that magical 315 again.

 

[Btcowboy]

Glad to hear your therapy is working for you. Shoulders have always been a problem of mine. I have them feeling pretty good now though. Been doing lots of high rep training but switching over to lower reps shortly. I have benched 330 back in my younger days. I want to hit that magical 315 again.

Bench has always been my weak link for PL, happy its coming up. Keep injury free 315 is doable...as I am sure it will be for you again too.

 

[Btcowboy]

Not sure whats going on with the knee.
Usual pain on inside when squatting but goes away. Squatted Sunday everything seemed good or normal at least. Knee kinda gave out yesterday am but got better. Mowing lawn last night knee seemed loose and unsupported.
Today it pops and clicks and hurts on the outside... no swelling though.
Next PT appt is in 10 days. Thinking squatting will be on hold for a bit

 

[Silentlemon1011]

Not sure whats going on with the knee.
Usual pain on inside when squatting but goes away. Squatted Sunday everything seemed good or normal at least. Knee kinda gave out yesterday am but got better. Mowing lawn last night knee seemed loose and unsupported.
Today it pops and clicks and hurts on the outside... no swelling though.
Next PT appt is in 10 days. Thinking squatting will be on hold for a bit

Yeah, best to take it easy for a while bro

 

[Silentlemon1011]

Not sure whats going on with the knee.
Usual pain on inside when squatting but goes away. Squatted Sunday everything seemed good or normal at least. Knee kinda gave out yesterday am but got better. Mowing lawn last night knee seemed loose and unsupported.
Today it pops and clicks and hurts on the outside... no swelling though.
Next PT appt is in 10 days. Thinking squatting will be on hold for a bit

Also
Hreat time to focus on the bench if your DL/Squat is out of commission, throw some solid volume in there

 

[Btcowboy]

Also
Hreat time to focus on the bench if your DL/Squat is out of commission, throw some solid volume in there

Yeah was thinking of Smolov for thennext 4 to 6 weeks.

 

[Oldschool]

Also
Hreat time to focus on the bench if your DL/Squat is out of commission, throw some solid volume in there

THE GLASS IS ALWAYS HALF FULL MOTHERFUCKERS!!!!