Cowboy's Switch the Darkside

[Worf]

Thanks Worf, I have not added in Rep method in yet is this something to look at for volume or are we talking smaller jumps up and then a few sets of singles, doubles and triples?
Cutting weight the first 8 weeks will affect strength leaving me 12 to gain it back

I think what you’re doing now is fine. Closer to the meet you’ll want to be handling heavier weights for sure, so yes more singles. Also no need to go full into emerging strategies type program just don’t go to total failure on a regular basis. Be it failure on a 3x3 or a top single. Of course you need to know where you’re at but weeks on end of 3Rm, and PR attempts will leave you pretty well shot even on a blast. Obviously there’s caveats to the different programs or strategies.

 

[Perrin Aybara]

Just train normally until about a month out. Then drop accessories and focus on your comp lifts practicing commands. Volume should be high and hit some top low rep sets to figure out where you are. Deload the week of the meet. I wouldn't try a drawn out peaking plan.



Saw this on Instagram the other day and it's very true. I always end up screwing up the longer tapers. That last gym meet I did I just trained normally and deloaded a week and my predictions on maxes were 100% spot on.

 

[Btcowboy]

I think what you’re doing now is fine. Closer to the meet you’ll want to be handling heavier weights for sure, so yes more singles. Also no need to go full into emerging strategies type program just don’t go to total failure on a regular basis. Be it failure on a 3x3 or a top single. Of course you need to know where you’re at but weeks on end of 3Rm, and PR attempts will leave you pretty well shot even on a blast. Obviously there’s caveats to the different programs or strategies.

Thanks, I am counting on you guys to help keep me on course and let me know when I am doing something wrong or missing something.

 

[Btcowboy]

Anyone know height of an ER bench? I am still looking just haven't found. Seems comp height is between 16.5 and 17.5 inches from the floor to top of pad. My bench at home is 20.5. With the blocks I have can get foot position to 17.5. Is this good enough or should I get it closer to 17? Not sure half inch make a difference

 

[Worf]

Anyone know height of an ER bench? I am still looking just haven't found. Seems comp height is between 16.5 and 17.5 inches from the floor to top of pad. My bench at home is 20.5. With the blocks I have can get foot position to 17.5. Is this good enough or should I get it closer to 17? Not sure half inch make a difference

The reg on bench heights is pretty much universal across all feds.
This is USPA

 

[Btcowboy]

The reg on bench heights is pretty much universal across all feds.
This is USPA

Yup just converted to inches and mine is 52cm it 20.5 inches... I am gonna have use blocks in my training, otherwise I would expect my ass coming off the bench at the meet lol

 

[TheIncomparableMrHarrow]

I think I have caught up in this thread. Are you going to be coached or running your own programming?

 

[Btcowboy]

I think I have caught up in this thread. Are you going to be coached or running your own programming?

I am pretty much on my own but I will say, the powerlifting crew here, they are my virtual coach

 

[TheIncomparableMrHarrow]

Cool, very interesting to see someone prep for a meet. What program are you going to run?

I am currently running the juggernaut method but I have no plans to compete anytime in the near future. There are so many programs out there and then there are templates to help you create your own. Sometimes it is just hard to choose which one.

 

[Btcowboy]

Cool, very interesting to see someone prep for a meet. What program are you going to run?

I am currently running the juggernaut method but I have no plans to compete anytime in the near future. There are so many programs out there and then there are templates to help you create your own. Sometimes it is just hard to choose which one.

I am running Raw Conjugate currently, and have been for about 7 or 8 weeks now. It's working so no change planned. Started it after a 4 week Smolov Bench program that jumped my bench 40lbs. Was Sheiko and Beyond 531 previously

 

[TheIncomparableMrHarrow]

I started with 5/3/1. Loved it and then got hooked on powerlifting. Been switching it up between 5/3/1 and juggernaut ever since.

I will definitely be following along. Crush it.

 

[Btcowboy]

I started with 5/3/1. Loved it and then got hooked on powerlifting. Been switching it up between 5/3/1 and juggernaut ever since.

I will definitely be following along. Crush it.

Thanks the more the merrier, and yeah I like 531 its what got me hooked... Sheiko was crazy volume, Smolov I loved but tons of bench volume. Conjugate I am liking because I pick the movement to suit and get to auto regulate when needed.

 

[Btcowboy]

Sunday morning thoughts...

Ordered an A7 singlet and A7 deadlift socks last night. Was happy with their bar grip shirt and liked the look and reviews on the singlet. My SBD DL socks go half way up my knee cap so not spec for meet.

Contemplating new knee sleeves now. I have the STrong sleeves but have had them for a few years and they have become a little stretched out. Thinking some SBDs this time around.

Need tighty whiteys and also wondering if any old t shirt is approved under singlet

Prep cycle gear all planned

Thinking workout week change to start Sunday as opposed to Monday to coincide with meet day.

Cut starts today weighed yesterday at 225.4, see where I get to in 8 weeks.

Excited, nervous, full of thoughts, questions.

And I am rambling and over thinking lol

 

[Btcowboy]

Going to call this week 1 of a 21 week Meet Prep. First 8 weeks I am cutting so expecting strength loss during it.

30 mins fasted LISS

ME Lower
SSB Box squat 11 inch box
100x6
150x5
185x3
215x3
245x3
285x2x3

1 inch deficit deadlifts conventional beltless
135x8
225x8
315x2x8

SS crunches and leg raises
6,6
6,6
Cramps

A crossfit buddy wants to do a bodyweight zoom workout later this afternoon. Try it out with him today may make it a weekly GPP thing if I like it

 

[Worf]

Sunday morning thoughts...

Ordered an A7 singlet and A7 deadlift socks last night. Was happy with their bar grip shirt and liked the look and reviews on the singlet. My SBD DL socks go half way up my knee cap so not spec for meet.

Contemplating new knee sleeves now. I have the STrong sleeves but have had them for a few years and they have become a little stretched out. Thinking some SBDs this time around.

Need tighty whiteys and also wondering if any old t shirt is approved under singlet

Prep cycle gear all planned

Thinking workout week change to start Sunday as opposed to Monday to coincide with meet day.

Cut starts today weighed yesterday at 225.4, see where I get to in 8 weeks.

Excited, nervous, full of thoughts, questions.

And I am rambling and over thinking lol

SBD knee sleeves are the best, IMO. There are other options. It they’re just not quite as good as the SBD’s. Mine have become tighter over time and I’m not sure if they just shrink a little or my legs are bigger. The STrong sleeves were stretched out inside of 3 months. I like Mark bell, he’s From the same area I am originally and he’s pretty well know out there. I like his slingshot, have his elbow sleeves and the “slingshot briefs” are promising. His pod cast content is pretty good, even though it’s got off in the weeds as of late but I’ll call a spade a spade on them knee sleeves. Titan has a good option in the yellow jackets, elite FTS has a decent sleeve but they’re not widely used and probably unobtainable in snow Mexico, same with Stoic. Some guys at my gym using stoic sleeves and they have Good feedback. IMO 90% of lifters, OLY lifter and tons of cross fit people use SBD for a reason and I think if you look around they’re about the same price as every other sleeve on the market.
I was the same way for my first meet, and I still don’t know what the fuck I’m doing. Feel like I’ve spun my wheels with too much lower body frequency the past 6 months but what can any of us do except learn from it. That’s what a first meet should be. A learning experience.

 

[Btcowboy]

SBD knee sleeves are the best, IMO. There are other options. It they’re just not quite as good as the SBD’s. Mine have become tighter over time and I’m not sure if they just shrink a little or my legs are bigger. The STrong sleeves were stretched out inside of 3 months. I like Mark bell, he’s From the same area I am originally and he’s pretty well know out there. I like his slingshot, have his elbow sleeves and the “slingshot briefs” are promising. His pod cast content is pretty good, even though it’s got off in the weeds as of late but I’ll call a spade a spade on them knee sleeves. Titan has a good option in the yellow jackets, elite FTS has a decent sleeve but they’re not widely used and probably unobtainable in snow Mexico, same with Stoic. Some guys at my gym using stoic sleeves and they have Good feedback. IMO 90% of lifters, OLY lifter and tons of cross fit people use SBD for a reason and I think if you look around they’re about the same price as every other sleeve on the market.
I was the same way for my first meet, and I still don’t know what the fuck I’m doing. Feel like I’ve spun my wheels with too much lower body frequency the past 6 months but what can any of us do except learn from it. That’s what a first meet should be. A learning experience.

Yup and ordered the SBD knee sleeves today.

 

[Btcowboy]

So Fuck Crossfit just had to say that....

So on top of 30 min fasted cardio and ME squat and deadlift I just did this with a buddy and will never do it again lol

No rest between unless you finish in less than 2 mins each
100 jumping jacks
50 Burpees
50 Air Squats
100 Jumping jacks
50 burpees
50 air squats

Now 3 mins rest then...
5 min accumulated plank
If need a rest do 20 jump squats and then 10 burpees and back to plank...

I am dying

 

[Worf]

So Fuck Crossfit just had to say that....

So on top of 30 min fasted cardio and ME squat and deadlift I just did this with a buddy and will never do it again lol

No rest between unless you finish in less than 2 mins each
100 jumping jacks
50 Burpees
50 Air Squats
100 Jumping jacks
50 burpees
50 air squats

Now 3 mins rest then...
5 min accumulated plank
If need a rest do 20 jump squats and then 10 burpees and back to plank...

I am dying

Sounds like P90x

 

[Btcowboy]

Sounds like P90x

He is a crossfitter so thought crossfit.... whatever it was it sucked

 

[Btcowboy]

Not going to bore everyone when I do cardio but the plan over next 8 weeks is to do as much of this as I can and need to based on weekly weigh ins.

7 days a week 30 min fasted cardio stationary bike
2 to 3 times a week run stairs weighted and un weighted
1 to 2 times a week hikes and walks
Fuck Crossfit or PX90, never again

Of course is workouts suffering too much, not recovering well, or dropping to fast will limit the cardio. Currently also eating about 2400 cals per day... everything will be week to week for next 8.

Everything I need for Prep and the Meet is ordered and on the way