Cowboy's Switch the Darkside

[Btcowboy]

106* in F ? Is that a thing up there? It ain’t even that hot here

41 celsius

 

[Freakmidd]

41 celsius

Wow.. I heard we were breaking temperature records out there but that's hotter than I expected.

 

[Btcowboy]

Wow.. I heard we were breaking temperature records out there but that's hotter than I expected.

Yeah it's nuts and forest fires starting to flare up, everyone hanging at the river. I am expecting to be busy lol

 

[Btcowboy]

Getting back at it today, got to be 90 in my gym damn...

5x SBD

Squat
135x5
185x5
225x5
255x5
275x5
BD 225x8

Bench
135x5
165x5
185x5
205x5
215x5
BD 185x8

Sumo Deadlift
135x5
225x5
275x5
325x5
365x5
BD 275x8

Other than the heat everything felt pretty good. Deadlifts got a tad sloppy

 

[Btcowboy]

X3 SBD

Squat
135x5
225x3
275x3
295x3
315x3
275x6

Bench
135x5
185x3
205x3
225x3
235x3
205x8

Sumo Deadlift
135x5
225x3
315x3
365x3
405x3
315x8

 

[Btcowboy]

Just a mobility day.

Noticed this today from last deadlift day lol

 

[Worf]

Football Socks are your friend

 

[Btcowboy]

Football Socks are your friend

Believe it or not was wearing my SBD DL socks

 

[Btcowboy]

After a 2 week break, kayak trip, 1 week to get back at it. Tomorrow starts off season again, weight 215.6.

Meet is still as far as I know Nov 21 and will start prep Sept 12. Goals for this meet is to take all 4 (SBDT) of my Feds Masters (45-49) records.

 

[NovaFlex]

Jesus dude. Lol

 

[Btcowboy]

Week 1

Squat
135x5
185x5
225x5
275x2x5 supposed to be 5x5 but called out to rescue injured mountain biker, so a bit of a hike.

Resume

SSB Good mornings
105x10
145x8
165x8
185x8
205x8

SSB Box squats T&G
145x5
195x5
215x3x5

PullUps
15/10/7

Glute Bridges
45x3x30

Abductors
Red band x20/15/15

Adductors
Res band x20/15/15

 

[Btcowboy]

Speed Bench all weight plus 40lbs chain
135x5
155x3
175x12x3

Paused squats 2 count
135x5
185x3
225x3
245x5x3

Paused Bench 3 count
135x5
165x3
185x3
205x3
225x3 a bit more than expected
205x3x3

Barbell Rows
135x12
155x12
175x12
155x12
135x15

Skullcrushers
50x15
60x15
70x10

 

[Btcowboy]

Peak Triple Sumo and Overload Bench day

Sumo Deadlift
135x5
225x3
315x3
390x3 peak 1
415x3 peak 2
435x5 peak 3 rep and sumo pr had a couple left after 3rd so went for it. Puts sumo close to conventional now

Slingshot Bench
135x5
185x3
205x3
Add sling shot
225x3
245x3
265x3x3

Belt Squat sumo stance
90x20
135x20
180x15

Pull ups BW
12/10/8

Glute Bridges
25x3x30

Abductors and Adductors
2x20 each red band

 

[Btcowboy]

Got my 2nd shot yesterday, couldnt lift my arm after about 4 hours. A few hours later chills and every damn joint in my body ached. Up this morning and it is no better.

 

[Worf]

Got my 2nd shot yesterday, couldnt lift my arm after about 4 hours. A few hours later chills and every damn joint in my body ached. Up this morning and it is no better.

Seems like a good amount of people are having trouble with then second shot. Feel better, won’t last forever. Take some ibuprofen pm and knock out for 16 hours

 

[Btcowboy]

Feel some what better now should be even better tomorrow. Also donated blood today too so body took a bit of a beating between vax and donation

 

[Btcowboy]

Pinning delts this am, not like I need to pin arms again, vax left delt, donation right arm, todays pin right delt..3 pins 3 days.

Anyways not paying attention usually on cruise run 200/wk so 0.8 on syringe, today went 1.3 on syringe thinking it was 0.8.... so I get 100mg boost lol, dumbass

 

[Worf]

I’ve done that before, happens when tired. Oops, lol

 

[Btcowboy]

Speed Squats weight plus 40lbs chain
135x5
185x3
215x12x2

Good Mornings
105x8
125x8
155x8
175x8

Box squats
135x5
185x3x5
Light on these wasnt feeling it

1 arm DB rows
60x12
80x12
100x12

EZ bar Skullcrushers
40x15
60x15
80x12
60x15

Copenhagen Planks
Each leg as follows
10 seconds up then 10 seconds rest for 30 seconds total each leg. These suck balls

A few of us at fire hall are trying to work on our conditioning once a week 2 to 5km runs. I did 2.5km this am and going to see if we can do these Saturdays as opposed to Sundays as it affected workout today. Also will only be doing this in off season, come September when I am in prep this wont fly

 

[Btcowboy]

Peak Bench Triples
135x5
185x3
225x3
Peak 1 235x3
Peak 2 245x3
Peak 3 255x3 a PR

Paused Bench 3 count
135x5
185x3
205x5x3
Backdown
185x5
155x8
135x10

BW pull ups
15/10/8

Was also supposed to do overload squats today, was hoping 405 in wraps which would be a PR. However only got a few hours sleep due to call outs. Plan is to get some sleep tonight and try them tomorrow.