Cowboy's Switch the Darkside

[Oldschool]

I tied my brothers 30lb and 15lb kettle bells on my bar the other week so that I could do DL.
he only has 325
So the added 90 lbs I can actually work out a little lol

Now that I have those bands it at least looks a tad more “professional “. LMFAO.
Anybody know how to calculate how much I’m lifting with the rogue echo bands doubled up? Doesn’t matter to me really just curious. For instance on bench. I wrap the green band around the safety catch bar that is set low as it can go. Then both ends looped over the bar. Those and a 45#plate feel like around 225 or so. Like I said just curious.

 

[Worf]

Now that I have those bands it at least looks a tad more “professional “. LMFAO.
Anybody know how to calculate how much I’m lifting with the rogue echo bands doubled up? Doesn’t matter to me really just curious. For instance on bench. I wrap the green band around the safety catch bar that is set low as it can go. Then both ends looped over the bar. Those and a 45#plate feel like around 225 or so. Like I said just curious.

 

[Worf]

Mountain Dog Band Pack


This is what I got for bands. The red and green minis and orange medium cover most of what would be needed for accommodating resistance. The grey thick band is great for lower body mobility stuff and the smaller orange and red mini are perfect for upper body mobility and good substitute for a knee/hip circle

 

[Btcowboy]

Week 2 day 1

SSB squat
135x8
225x8
245x2x8 wore me out

Dimmel Deadlift
135x8
225x6
315x4x6

20 inch step up with DB
20x8
40x3x8

Starting to see my conditioning is absolutely garbage and needs worked on especially with extra volume.

 

[Worf]

A little hypertrophy work for lower body at a brisk pace should accomplish that

 

[Perrin Aybara]

As long as I can have sex without needing breaks I consider my conditioning up to par.

 

[Btcowboy]

A little hypertrophy work for lower body at a brisk pace should accomplish that

Oh it is lol

 

[Btcowboy]

Oh it is lol

Probably add felt like a pussy today on squats light weight and winded lol

 

[Worf]

As long as I can have sex without needing breaks I consider my conditioning up to par.

Oh it is lol

The goal of conditioning for a competitive powerlifter should be to with stand meet conditions. 3 series of warmups and 3 RPE 9+ lifts (Within 4-8 min of each other) spread out over the course of a day. Does Not sound terribly taxing but the chaos, the speed of lifts, time limit, and the pressure to perform is what really makes it taxing.Trying to be in a state of high arousal isn’t easy on the body. Dave Tate talks about this quite a bit.

 

[Worf]

Probably add felt like a pussy today on squats light weight and winded lol

Suck less, its a great training motto. Hows the knee?

 

[Btcowboy]

Suck less, its a great training motto. Hows the knee?

Oh I like that one
They are sore but not pain so not really caring about them

 

[Btcowboy]

Got my Rogue 24 inch wrist wraps today cant wait to try them out

 

[NovaFlex]

A little hypertrophy work for lower body at a brisk pace should accomplish that

Good thing about my hypertrophy phase that I didn’t intend...conditioning is going up lol.

 

[Oldschool]

Got my Rogue 24 inch wrist wraps today cant wait to try them out

I love them. Enjoy.

 

[Btcowboy]

Day 2

Barbell Strict OHP RPE 6
45x10
95x5
105x5
115x3x5

Cheater rows, these were more strict than cheater lol RPE 9
135x8
225x5
275x5
295x3x5

Superset EZ bar curls and Skullcrushers
40x8,8
60x8,8
70x8,8
80x3x8,8

Evil Flutter Kicks
3 rounds 45 seconds each

Barbell paused shrugs supposed to be DB but misread 3 count pause
135x15
185x3x15

@Worf question om changes for next 2 workouts this week.
I have 10hrs of training on Saturday, it will be full FF PPE and packs, crouching, heat, hauling, etc. Due to crouching and duck walkkng not wanting to have tremendous sore legs from squat Friday, any alternate idea? Also with the training I wont be able to workout Saturday maybe mix up Sat and Fri together somewhat on Friday?

 

[Worf]

Day 2

Barbell Strict OHP RPE 6
45x10
95x5
105x5
115x3x5

Cheater rows, these were more strict than cheater lol RPE 9
135x8
225x5
275x5
295x3x5

Superset EZ bar curls and Skullcrushers
40x8,8
60x8,8
70x8,8
80x3x8,8

Evil Flutter Kicks
3 rounds 45 seconds each

Barbell paused shrugs supposed to be DB but misread 3 count pause
135x15
185x3x15

@Worf question om changes for next 2 workouts this week.
I have 10hrs of training on Saturday, it will be full FF PPE and packs, crouching, heat, hauling, etc. Due to crouching and duck walkkng not wanting to have tremendous sore legs from squat Friday, any alternate idea? Also with the training I wont be able to workout Saturday maybe mix up Sat and Fri together somewhat on Friday?

I would say skip the squats since you already squatted this week. Do the main deadlifts and main bench movements from the two workouts and whatever accessories you can squeeze into one day

 

[Btcowboy]

I would say skip the squats since you already squatted this week. Do the main deadlifts and main bench movements from the two workouts and whatever accessories you can squeeze into one day

Will do thanks

 

[Btcowboy]

Week 2 last day

Not much sleep last night due to calls but still had a decent workout

Conventional Deadlift
135x8
225x5
315x3
365x3
425x3
440x2x1 93% of my true 1RM
440x3 had it in me so went for it a rep PR

Decline bench
135x10
155x3x10
Could not go heavier no way to lock legs in kept sliding down.

1 arm standing DB shoulder press
30x8
40x8
45x8

Superset DB pullover with lying leg raise
40x12, BWx25
45x12, BWx25
55x12, BWx25

Edit add video of 440x3

 

[Btcowboy]

Should mention these deads are still deficits due to plate diameter, I am using 1.5inch blocks so only 1/2 inch deficits
Also haven't deadlifted in about 8 weeks

 

[Worf]

Good job on the PR. Not bad for taking 2 months off deadlift