Cowboy's Switch the Darkside

[Btcowboy]

A lot of people bring the bar down too high on the chest. Grindy reps tend to aggravate my shoulders and elbows as well though.

Shoulder pain to the elbow could actually be bicep tendonitis. It may just be your grip on the bench. You could play around with that. There’s some great YT videos on the subject.

Thanks you two I will keep working on it.
What I noticed on my bench today only 75% of training max which is 90%of 1RM
1. I could not get and stay tight
2. Some reason didnt use leg drive
3. It hurt on lift off
4. I did practice holding breath to stay tight for all 5 reps. No issues
5. Just didnt feel right

 

[NovaFlex]

I think it was mentioned above, but if things feel “off” just hang it up for another day and do some accessories instead. No routine needs to be so rigid to the point you can’t sub in different movements. Personally, if I feel I need to grind a rep, I won’t even do it. Not worth getting injured.

What you may be experiencing is 1 of 2 things: fatigue (physical) and mental fatigue. Both play a huge part in setting up your ques. What I’ve learned to do—and I’m obviously still working on—is setup a routine that I do every. Single. Time. For all of my big lifts (squat, bench, OHP and DL). Eventually it becomes habit and when mental fatigue sets in, you really don’t even have to think about it.

Thanks you two I will keep working on it.
What I noticed on my bench today only 75% of training max which is 90%of 1RM
1. I could not get and stay tight
2. Some reason didnt use leg drive
3. It hurt on lift off
4. I did practice holding breath to stay tight for all 5 reps. No issues
5. Just didnt feel right

 

[Btcowboy]

Just ordered 10mm Inzer Forever Single prong belt, Full Boar Slingshot, SBD deadlift socks.. STrong Elbow Sleeves should be in hopefully this week. Shoes is all that's left Yay!

 

[Perrin Aybara]

What shoes are you thinking?

 

[Btcowboy]

What shoes are you thinking?

Honestly not sure may just be a pair of good Chuck Taylor's, also like the Sabo DL shoe too. I want one show for all lifts right now, not 2 or 3 types yet

 

[Perrin Aybara]

Get Chucks then.

 

[Btcowboy]

Get Chucks then.

Were I ordered this stuff has Sabo Slay on clearance for a wrestling shoe, and Sabo Goodlifts as well

 

[Perrin Aybara]

Were I ordered this stuff has Sabo Slay on clearance for a wrestling shoe, and Sabo Goodlifts as well

I really like my Sabos, only complaint I have is they're not super well made.

 

[Btcowboy]

I really like my Sabos, only complaint I have is they're not super well made.

Yeah I read that and has me on the fence with them... I think Chucks for now and go from there.

 

[Perrin Aybara]

Yeah I read that and has me on the fence with them... I think Chucks for now and go from there.

If you pull conventional Chucks are fine. Sabo are better for Sumo because of the support and grip.

 

[Btcowboy]

If you pull conventional Chucks are fine. Sabo are better for Sumo because of the support and grip.

Cool I pull conventional bit want to try a d mix in some sumo or at least try it.

 

[Worf]

Thanks you two I will keep working on it.
What I noticed on my bench today only 75% of training max which is 90%of 1RM
1. I could not get and stay tight
2. Some reason didnt use leg drive
3. It hurt on lift off
4. I did practice holding breath to stay tight for all 5 reps. No issues
5. Just didnt feel right

You arent going to get the form down overnight. Keep working on it until it feels better. It takes some years to get the bench form right. It's the most complicated of the 3 lifts. Watch powerlifting videos for help on form and technique. I try to pick up as much as I can from other guys at the gym.

 

[Btcowboy]

Elbow sleeves showed up... rest of gear next week...

OHP/Deadliftx5

OHP
75x5
85x5
100x5
105x10 amrap set

Deadlifts - used chalk and hook grip
295x7x5
They felt light and the hook grip felt good but now my thumbs are tingling lol

Bent over barbell rows
135x10
185x10
225x10

Easy bar curls
60x10
70x10
80x10
90x18
100x7

 

[WeMadeItToAndromeda]

Elbow sleeves showed up... rest of gear next week...

OHP/Deadliftx5

OHP
75x5
85x5
100x5
105x10 amrap set

Deadlifts - used chalk and hook grip
295x7x5
They felt light and the hook grip felt good but now my thumbs are tingling lol

Bent over barbell rows
135x10
185x10
225x10

Easy bar curls
60x10
70x10
80x10
90x18
100x7

Hook grip is the way to go imo, it's the only way I pull (I also use straps when I get really heavy, but I primarily do strongman events where straps are typically allowed).

After seeing people tear their bicep and hearing the fucking pop, I said fuck that and left mixed grip far behind lol.

 

[NovaFlex]

Dude, after the videos I watched, I’ll never do mixed grip again. Idc if I’m called a pussy for straps, fuckkkk that nonsense with those bicep tears.

Hook grip is the way to go imo, it's the only way I pull (I also use straps when I get really heavy, but I primarily do strongman events where straps are typically allowed).

After seeing people tear their bicep and hearing the fucking pop, I said fuck that and left mixed grip far behind lol.

 

[WeMadeItToAndromeda]

Dude, after the videos I watched, I’ll never do mixed grip again. Idc if I’m called a pussy for straps, fuckkkk that nonsense with those bicep tears.

I don't look down on people for using straps unless it's at an easy/low weight lol. But like I said, doing strongman, straps are allowed and you don't get extra points or anything for not using them.

Also, just wait until you actually see someone's bicep tear in person, pec tears are crazy too because of all of the bruising.

 

[Btcowboy]

I don't look down on people for using straps unless it's at an easy/low weight lol. But like I said, doing strongman, straps are allowed and you don't get extra points or anything for not using them.

Also, just wait until you actually see someone's bicep tear in person, pec tears are crazy too because of all of the bruising.

The bicep tear possibility is what scares me off of mixed grip. The hook is working for me now. I am not afraid to use straps when needed.

 

[Btcowboy]

Weight 216.2, down another 2.4lbs total drop on cut 9.4lb. Way too fast for my liking, so going to up my carbs.

The switch to the dark side going ok. Week 3 starts tomorrow. It is the 531 week so weights up on last set. In saying that just looked at my planned weight for squat tomorrow, it is 405lb amrap set, so if I make it will have to switch to race to 500lb squat.

One thing I have noticed. Only working out 3 days a week and I am genuinely wore out so my weekend accessory day hasn't happened yet. I am hoping it is short lived and once I adapt to the new training I am able to get the 4th day going. I also haven't incorporated joker sets yet. I want to go balls deep on this but want to make sure I am doing this right and get injured.

 

[Worf]

Weight 216.2, down another 2.4lbs total drop on cut 9.4lb. Way too fast for my liking, so going to up my carbs.

The switch to the dark side going ok. Week 3 starts tomorrow. It is the 531 week so weights up on last set. In saying that just looked at my planned weight for squat tomorrow, it is 405lb amrap set, so if I make it will have to switch to race to 500lb squat.

One thing I have noticed. Only working out 3 days a week and I am genuinely wore out so my weekend accessory day hasn't happened yet. I am hoping it is short lived and once I adapt to the new training I am able to get the 4th day going. I also haven't incorporated joker sets yet. I want to go balls deep on this but want to make sure I am doing this right and get injured.

When I was doing bro split I could do 4 even 5 days a week. When I boxed I could train every day even AM/PM. Powerlifting it seems all I can handle is 3 days a week. The heavier loads on big compound moves are taxing and require more recovery than leg extensions and peck deck or running and hitting a bag.

 

[Btcowboy]

When I was doing bro split I could do 4 even 5 days a week. When I boxed I could train every day even AM/PM. Powerlifting it seems all I can handle is 3 days a week. The heavier loads on big compound moves are taxing and require more recovery than leg extensions and peck deck or running and hitting a bag.

To I was 5 days a week for years BB training, not so PL