Ibuprofen is your friend right now. If you have a lacrosse ball probably wouldn't hurt to put it to your pecs and delts here and there too. Or a massage gun.
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Yeah been taking that and the odd hot bath to soak the chest and shoulders. Need to get some Epsom salt for these... all in all short of back to back Bench days I am........ Nope not going to say it and curse myself lol
Btcowboy
Member
Week 3 Day 2
Bench
215x7x5
Felt heavy today closer to RPE 8. Shoulder sore for pin yesterday and my arms and shoulders are feeling it now.
Going to keep pushing ahead, and will probably add an extra week to it.
Bench
215x7x5
Felt heavy today closer to RPE 8. Shoulder sore for pin yesterday and my arms and shoulders are feeling it now.
Going to keep pushing ahead, and will probably add an extra week to it.
Btcowboy
Member
Week 3 Day 3 Smolov
Bench
225x8x4
Arms and shoulders getting sore, Ibuprofen helping. May have to move day 4 out from Friday to Sunday due to travel plans, hoping no issues with the program doing this @Perrin Aybara , @Emanm I am planning a 4th week before the deload but with 2 15lb a week jumps will keep week 4 to a 10lb jump.
Thoughts on RPE on below vids? 1st set 5 2nd set 8.
Felt heavy been physical with FD and sleep not perfect. I feel it was an 8 but looks closer to 7 in vids to me. I also think leg drive improving?
Bench
225x8x4
Arms and shoulders getting sore, Ibuprofen helping. May have to move day 4 out from Friday to Sunday due to travel plans, hoping no issues with the program doing this @Perrin Aybara , @Emanm I am planning a 4th week before the deload but with 2 15lb a week jumps will keep week 4 to a 10lb jump.
Thoughts on RPE on below vids? 1st set 5 2nd set 8.
Felt heavy been physical with FD and sleep not perfect. I feel it was an 8 but looks closer to 7 in vids to me. I also think leg drive improving?
You had three more for sure. For me being sore and achy makes sets feel harder than they are RPE wise.
Btcowboy
Member
Thanks, do you think the break due to travel will cause any issues with the program
Hopefully not. 48 hours shouldn't really affect anything.
tonnes left in the tank on set #8 no problem.
Looked really easy
Looked really easy
Worf
Member
Btcowboy
Member
Travel plans fell through or changed so no skip in the program just yet.
May travel Sunday which will mean a 24 hr skip as opposed to 48hr. Or I may move a week out then the skip would be at the start of deload week which may be better
May travel Sunday which will mean a 24 hr skip as opposed to 48hr. Or I may move a week out then the skip would be at the start of deload week which may be better
Btcowboy
Member
Week 3 Day 4 Smolov
Its starting to take its toll on the arms and shoulders. Seriously debating not doing a 4th week, but if I do, it will be a 10lb jump not 15 and dont think I will add the slingshot bench at the end of the 10x3. Been jumping the slingshot set by 30lbs every week and seems a bit much today.
Bench
235x9x3
285x1.5 lol failed the second inches from lockout. Edit Slingshot
Its starting to take its toll on the arms and shoulders. Seriously debating not doing a 4th week, but if I do, it will be a 10lb jump not 15 and dont think I will add the slingshot bench at the end of the 10x3. Been jumping the slingshot set by 30lbs every week and seems a bit much today.
Bench
235x9x3
285x1.5 lol failed the second inches from lockout. Edit Slingshot
Last edited:
I'd just do the deload and max like you're supposed to. If you're missing reps and hurting another week seems like a bad idea.
Btcowboy
Member
Didnt miss reps sling shot plus 50lbs was an extra and a wishful thinking set
Btcowboy
Member
@Perrin Aybara because of this I still think I can push another week, 215x6x6, 225x7x5, 235x8x4, 245x10x3... this one be telling lol but no slingshot push this week if I do... anyways will make decision tomorrow because if I am doing another week I have to do my 6x6 tomorrow
How did the 235x3 look?
Btcowboy
Member
I didn't video but it moved fine but again I would put RPE 8 to 8.5, took a bit more rest the last 4 or 5 sets and seemed to lower RPE a tad.
Btcowboy
Member
This is a question for those that do meets. I want to treat next week as my deload meet prep week and Saturday am as my bench only meet.
Benched yesterday and wont be able until Tuesday giving me Tuesday to Friday for prep...
Thinking as Perrin mentioned elsewhere
Tues Thurs 4x3 at 50% of which max current or what I hope to max?
Then Saturday
Barx8
135x8
185x8
225x3
255x1current PR not sure after this what my next few lift attempts should be?
Also how about eating this week starting Tuesday and especially the day before and day of...
May even run my drol this week pre workout for an added boost.
Open and listening
Benched yesterday and wont be able until Tuesday giving me Tuesday to Friday for prep...
Thinking as Perrin mentioned elsewhere
Tues Thurs 4x3 at 50% of which max current or what I hope to max?
Then Saturday
Barx8
135x8
185x8
225x3
255x1current PR not sure after this what my next few lift attempts should be?
Also how about eating this week starting Tuesday and especially the day before and day of...
May even run my drol this week pre workout for an added boost.
Open and listening
4x3 at 50% of current max. It's just a deload and to keep your movement fresh. There's no gains to be made with a few percentage higher.
Make sure to warm up your lats and forearms for stability. Straight arm push downs and light hammer curls.
I'd only do 185x3 and 225x1 on the ramp ups. I'd say after 255x1 then 265-270x1, then 275-285x1, and hopefully beyond. See how you feel. Generally I recommend having a top set in mind and going 90%, then 95%, then top set. Make adjustments based on feel.
Eat lots of carbs. I like pizza and pasta myself.
I'd run the drol at whatever you can tolerate. Creatine if you have it for some added water weight.
Make sure to warm up your lats and forearms for stability. Straight arm push downs and light hammer curls.
I'd only do 185x3 and 225x1 on the ramp ups. I'd say after 255x1 then 265-270x1, then 275-285x1, and hopefully beyond. See how you feel. Generally I recommend having a top set in mind and going 90%, then 95%, then top set. Make adjustments based on feel.
Eat lots of carbs. I like pizza and pasta myself.
I'd run the drol at whatever you can tolerate. Creatine if you have it for some added water weight.
Btcowboy
Member
Ok cool so a couple days basically 4x3x130
Lots of carbs easy love carbs lol.
Honestly hopes and expectations are a little different I expect 285 for sure 300 or 315 is the hope. I hate that I am thinking this way because if I dont see doing it in my mind I missed before I do it.
For the drol was thinking
50mg pre workout Tues and Thursday
50 friday
And 75 pre workout Sat something like this.
Excited to tesr
255x1
270x1
285x1
300x1
Believing is the first step.
270x1
285x1
300x1
Believing is the first step.
