Worf
Member
Hang from an over head bar like a pull up and do a reverse crunch or if you can raise your legs up to a 90* angle
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
Starting to get caught up on sleep and recovery. Quieter day yesterday and was my birthday. Went out for fish and chips with the wife was a decent day.
Back to the grind tomorrow, will be putting my spreadsheets together today. Thanks @Worf for the plan looking forward to trying it out.
Back to the grind tomorrow, will be putting my spreadsheets together today. Thanks @Worf for the plan looking forward to trying it out.
Happy belated Birthday bro.
Honestly, that sounds like an ideal Bday to me lol
Spend some time with the wife, eat some good.food and some sleep.
Fuck, doesnr get much better eh?
We are lame arent we?
Btcowboy
Member
Thank you, and ya we are but thats what age and wisdom teaches us, whats really important.
Oldschool
New Member
Post of the day. Happy Birthday Cowboy!
Btcowboy
Member
Thanks Brother
When I first read this, I was tired and thought it was all on one day... I was like, “WTf??” Lol.
-My only question (I haven’t read through his log in a long time), do you think that enough tricep work for progression? Unless I’m missing the overall goal here, which is entirely possible.
-My only question (I haven’t read through his log in a long time), do you think that enough tricep work for progression? Unless I’m missing the overall goal here, which is entirely possible.
Oh, happy birthday bro!
Btcowboy
Member
Thanks brother
Happy Birthday!
Btcowboy
Member
Thanks brother
Btcowboy
Member
Ok built a Plyo box for box squats and box jumps.
Its 19.5x24x29.5, not sure I can do the 24 in the basement but the 19.5 I tried and can..
Its 19.5x24x29.5, not sure I can do the 24 in the basement but the 19.5 I tried and can..
Looks good
But not going to lie
The old school 18v Dewalt kills me as a carpenter lol
Btcowboy
Member
Haha I know its a relic kinda foretells my age... maybe time for something new.
Worf
Member
They’re trash
There’s floor press, Cg, and band isolation work in there. That’s just for one week. I would alternate in dips, skull crushers, maybe some Dbell iso press as the weeks went on. Goal is to wave intensity, and hit weak points with accessories and build power out of the hole on all 3,manage fatigue and not stagnate, without gaining too much Bw. He just came off a smolov block and has had regression in Squats due to knee pain. I really don’t think he’s got a weak lock out on bench. I think from his videos he needs to build core stability for squats and learn to squat low bar. Also he’s limited on equipment but has all the basic equipment plus a little.
Btcowboy
Member
Started @Worf plan
Front Squat
135x5
155x3
175x3
195x3
225x2x3
Back down 205x3
Keeping elbows up gonna take practice
DB alternate lunges
40x10
40x10 RPE9.5 drop
30x10
BB 2ct pause shrug
135x8
225x8
275x3x8
Abs damn you lol
Lying leg raises
2x15 went for 3rd set and the cramped up and still cramping as we speak.
Thank you worf this one kicked my butt lol
Front Squat
135x5
155x3
175x3
195x3
225x2x3
Back down 205x3
Keeping elbows up gonna take practice
DB alternate lunges
40x10
40x10 RPE9.5 drop
30x10
BB 2ct pause shrug
135x8
225x8
275x3x8
Abs damn you lol
Lying leg raises
2x15 went for 3rd set and the cramped up and still cramping as we speak.
Thank you worf this one kicked my butt lol
Btcowboy
Member
Video of front squat for review
What grip are you using? Looked alright besides it seemed like you weren't keeping your elbows up enough.
Btcowboy
Member
Not cross grip had all fingers around bar... tough to get and keep elbows up
Btcowboy
Member
Looking at the block pulls for Friday. My 45s are same diameter as 35s so need to make up 2 inches. Might have to build something to gain the 2 inches. Cheap ass 45s
