Cowboy's Switch the Darkside

[Btcowboy]

I just found what I think is a good template for Beyond 531 with Joker sets. I just spent the last couple hours setting it up for me, its was a YT video so had to build the spread sheet and a work out log in Excel

Basically as follows
- 7 week cycle add weight after 3rd week and deload, deload is week 7.
- 3 days plus an accessory day
- 1 main lift working up to 115% of TM. At this point if not doing a Joker set its amrap. If doing joker sets it is x1. Joker sets 120 and 125% of TM which is over 1RM.
- 1 secondary lift 7x5 at 75% last 4 sets
- Dips and Pullups after on all 3 lift days.
- Accessory day is a 1 of each ham, shoulder, chest, tri, bi, ab, back, grip, jump. These are either 3x10 or 3x15...

Make sense to me not sure what you guys think?

 

[Perrin Aybara]

How often are you doing this 115% or more of training max?

 

[Btcowboy]

How often are you doing this 115% or more of training max?

It looks like every main lift I make the attempt at amrap or joker set. So once a week per movement.

 

[Perrin Aybara]

It looks like every main lift I make the attempt at amrap or joker set. So once a week per movement.

What percentage on the AMRAP?

 

[Btcowboy]

Looks like 115% of TM just under 1RM. Plan 1 plus reps if doing amrap if feeling up to jokers it will be 1 rep only

 

[Perrin Aybara]

Working with such high percentages so often seems like too much to me. I don't know, it might work for you. I know I couldn't handle it though. I don't see how you could AMRAP 100% of 1RM and get anything other than one or two reps.

I just feel like the percentages are too high to allow adequate volume plus such high percentages tend to make for a lot of grindy reps that can lead to bad form habits and injuries.

 

[Btcowboy]

Working with such high percentages so often seems like too much to me. I don't know, it might work for you. I know I couldn't handle it though. I don't see how you could AMRAP 100% of 1RM and get anything other than one or two reps.

I just feel like the percentages are too high to allow adequate volume plus such high percentages tend to make for a lot of grindy reps that can lead to bad form habits and injuries.

It clicked in my head as I was typing my replies out and reading them that the do seem like too much... also I totally respect you and your advice so will heed it. Inwas just following this person's template.

How would work up to 100% of TM which here is 85% of 1RM. For either an amrap or 1 if I am trying for Jokers? If indo jokers theu will start at 105% of TM and work up... keeping in mind these wont happen unless I feel good and know I can hit them.

I am so new to this and so many templates out there.

 

[Perrin Aybara]

It clicked in my head as I was typing my replies out and reading them that the do seem like too much... also I totally respect you and your advice so will heed it. Inwas just following this person's template.

How would work up to 100% of TM which here is 85% of 1RM. For either an amrap or 1 if I am trying for Jokers? If indo jokers theu will start at 105% of TM and work up... keeping in mind these wont happen unless I feel good and know I can hit them.

I am so new to this and so many templates out there.

Okay, I thought training max was 90%. 100% of 85% aka 85% for an AMRAP is reasonable. I just think a lot of true 90%+ work is a recipe for disaster. But you could be one of those that can handle it. That guy at my gym that pulls 740lbs goes all out constantly and seems completely immune to any CNS effects or injuries from horrible form.

I think AMRAPs are great. Just not a big believer in maxing too often or training at too high of percentages. I typically max two times a year, maybe three.

 

[Btcowboy]

Okay, I thought training max was 90%. 100% of 85% aka 85% for an AMRAP is reasonable. I just think a lot of true 90%+ work is a recipe for disaster. But you could be one of those that can handle it. That guy at my gym that pulls 740lbs goes all out constantly and seems completely immune to any CNS effects or injuries from horrible form.

I think AMRAPs are great. Just not a big believer in maxing too often or training at too high of percentages. I typically max two times a year, maybe three.

Ok so I will adjust from 115 to 100% for Amrap sets.. I am anticipating mostly amrap sets but in the event I feel good to push in will push. I am pretty good and listening to how I feel including changing shit up because it isnt feeling right. When I am rested a clear head.

Thanks again for steering me straight

 

[Btcowboy]

Hoping this will work now... re did the numbers my amrap will be 100% of TM which is 85% or 1RM on my main lifts that day. My Joker sets if I chose to do them will 110/115/120% of TM so these will more else be 1RM testing if I feel good for it.

Im sure I will have to make some changes to this as it goes.

I will start the new template in a week. I want to finish 531 I started so 1 week left d this is the true 5 3 1 week. If all goes as planned this week I am hoping to PR squat tomorrow at 405, 380 on DL which is not a PR may push it higher if I feel it. Also PR bench at 225.

 

[Btcowboy]

5 3 1 week

Squats
135x10
225x5
315x5
355x3
380x1
405x1 attempted dont think I got deep enough. Camera angle and getting a freeze frame for a pic but I would say no go.

Bench
85x8
135x8
170x7x5

Pullups BW(216) 5x5

Overhead rope extensions
33x20
38x15
44x10
49x8
55x6

 

[Perrin Aybara]

A little high. Hip crease needs to be below top of the quad. You'll be there in no time though. Just record yourself from the side and work on depth. Do you do high bar or low bar? Hard to tell where the bar rests in that pic.

 

[Btcowboy]

View attachment 120370

A little high. Hip crease needs to be below top of the quad. You'll be there in no time though. Just record yourself from the side and work on depth. Do you do high bar or low bar? Hard to tell where the bar rests in that pic.

Yeah sucks to miss it like that but at least I have the confidence under 405 now.... cutting isnt helping my strength any lol.

I high bar squat

 

[Btcowboy]

View attachment 120370

A little high. Hip crease needs to be below top of the quad. You'll be there in no time though. Just record yourself from the side and work on depth. Do you do high bar or low bar? Hard to tell where the bar rests in that pic.

Any tips to work on getting deeper? I think that's going to be my weak spot on squats

 

[Perrin Aybara]

It happens. I had a session a couple weeks ago I wasn't happy with my depth on my top set. Been playing with a wider stance and I really have to warm up and focus to hit depth like that.

It's hard to say just from this one screenshot of one rep, but it looks like you're leaning forward more than you need to be. If you're more upright you won't be fighting the bar with your back so much.



Left is high bar, right is low bar. With low bar and leaning forward your back is in a more favorable position. There's a word for it, I think it's shorter moment arm. With high bar and leaning that far forward it's a lot more stress on your back because the bar placement. I hope that makes sense. It might not be the case with all your squats, but looking at this one moment it's possibly an issue.

Any tips to work on getting deeper? I think that's going to be my weak spot on squats

I think with a more upright back it should sink you lower more naturally without the bar pushing you forward. There's a great mobility routine called "limber 11" that's great for helping with squat depth. Warming up with some light goblet squats might help a bit, too. With the positioning of the weight it kind of naturally sinks you into the hole.

 

[Btcowboy]

It happens. I had a session a couple weeks ago I wasn't happy with my depth on my top set. Been playing with a wider stance and I really have to warm up and focus to hit depth like that.

It's hard to say just from this one screenshot of one rep, but it looks like you're leaning forward more than you need to be. If you're more upright you won't be fighting the bar with your back so much.

View attachment 120371

Left is high bar, right is low bar. With low bar and leaning forward your back is in a more favorable position. There's a word for it, I think it's shorter moment arm. With high bar and leaning that far forward it's a lot more stress on your back because the bar placement. I hope that makes sense. It might not be the case with all your squats, but looking at this one moment it's possibly an issue.



I think with a more upright back it should sink you lower more naturally without the bar pushing you forward. There's a great mobility routine called "limber 11" that's great for helping with squat depth. Warming up with some light goblet squats might help a bit, too. With the positioning of the weight it kind of naturally sinks you into the hole.

I think your bang on brother.... looking at the videos, I videoed from 225 up to see. It looks like I am too far forward even though I got depth lighter weight, the heavier weight pushed me way forward. If i posted the whole video coming up I got wobbly and came even more forward and had to fight it back on the way up

 

[Perrin Aybara]

It's one of those things you wouldn't notice going light, but becomes a huge problem going heavy. You can compensate and power through with lighter weights. Might feel a little weird at first, but that little form adjustment should help a lot.

 

[Btcowboy]

It's one of those things you wouldn't notice going light, but becomes a huge problem going heavy. You can compensate and power through with lighter weights. Might feel a little weird at first, but that little form adjustment should help a lot.

Thanks, will be working on it. No max attempts for a bit on squats. May try a DL max on Wednesday. I will be working low bar and see how that goes.. also checking my stance may have been a bit wider too.

 

[Perrin Aybara]

Yeah, figure out what bar placement feels strongest and what stance width feels strongest.

As far as maxes keep in mind volume it's what's driving your progress and a max day is pretty low volume. There's a saying about building strength rather than testing it. If you really like the heavy singles I've seen templates where you work up to a heavy single at like 90% and then drop down and do your volume sets. I have no experience with it personally, but it is definitely a thing.

 

[Oldschool]

It's one of those things you wouldn't notice going light, but becomes a huge problem going heavy. You can compensate and power through with lighter weights. Might feel a little weird at first, but that little form adjustment should help a lot.

That's good shit.