Cowboy's Switch the Darkside

[Btcowboy]

Week 1 Day 3

Deadlift
135x5
225x3
315x3
365x3
415x3x3
415x7 7 reps was goal, had a couple left though

Slingshot Bench
135x8
185x5
Add SS
225x5
245x5
265x3x5

Paused Deadlifts just off floor
135x5
225x5
315x3x5

BW pull ups
12/10/8

 

[Btcowboy]

Dont post a ton of videos these days
415x7 puts E1RM at 505, and I had a couple more lol

 

[Btcowboy]

Week 1 in the bag, happy with how first week of prep has gone.

9 weeks out

Last day
Close grip Bench
135x8
155x2x8 forgot to add plates
175x8
195x3x8

Skullcrushers
40x15
60x15
80x10

Black band pushdown 3x20

Seal Rows
110x20
160x15
180x12

Adductors
Black band 3x30

Mobility work and foam rolling

 

[Btcowboy]

Week 2 Day 1 - 63 days until meet

Speed Squats weight plus 40lbs chain
135x5
185x5
225x12x2
Tried my Notorious Lifters on these to start and liked them but not hitting depth. Swapped to heeled shoe as opposed to chucks and depth corrected. I think I am going to squat heeled for a bit

Belt squats
90x15
135x15
185x15
200x15

Beltless Squats
135x5
225x3x5

BW Pullups
16/10/8

Adductors purple band
20/15/12

 

[Btcowboy]

Just ordered a Texas Deadlift Bar and cant wait but damn exchange rate

 

[Btcowboy]

Week 2 Day 2

Bench
135x5
185x3
205x3
225x3
245x3x3
245x6 amrap set maybe had 1 more

Overload Squats wrapped
135x5
225x3
275x2
Add wraps
315x2
350x2
380x2 again tad high but hard to tell safety in the way, but looked just parallel.

3 count paused Bench
135x5
185x5
205x3x5
225x3
235x2x2 felt like a few extra sets

Seal Rows
135x15
185x15
205x10
155x15

 

[Brandaddy]

Week 2 Day 2

Bench
135x5
185x3
205x3
225x3
245x3x3
245x6 amrap set maybe had 1 more

Getting pretty close to 3 plate range.

 

[Btcowboy]

Getting pretty close to 3 plate range.

Its coming 62 days out.
Meet goal is 315 on 3rd which would be cool to hit 3 plates and a legit 3 plates on the platform

 

[Btcowboy]

Wife is going to lose her shit. On top of the Texas Deadlift bar I ordered yesterday, I also just ordered a Rogue Ohio Power bar today

 

[Brandaddy]

Its coming 62 days out.
Meet goal is 315 on 3rd which would be cool to hit 3 plates and a legit 3 plates on the platform

A comp quality 3 plates is definitely a lot more impressive than a sloppy t&g bench in the gym. Took me a few months to turn my t&g into an actually clean 3 plates.

 

[Btcowboy]

A comp quality 3 plates is definitely a lot more impressive than a sloppy t&g bench in the gym. Took me a few months to turn my t&g into an actually clean 3 plates.

Cool, yeah its a goal now for 3rd attempt, and they are T&G but working the paused ones up as well. Honestly if I can hit the metric equivalent of 400 squat, 300 bench, 500 deadlift I will be more than happy.

 

[Btcowboy]

Week 2 Day 3

Should have skipped today, felt dizzy, headache, couldnt catch my breath between sets, and arm tendons hurting.

Did what I could before saying fuck it

Deadlift
135x5
225x5
315x5
365x5
405x3x5

Bench
135x8
185x8
Add slingshot
225x8
245x3x8

Fuck it

 

[Btcowboy]

BW up 4.6lbs in the last 2 weeks, now 224.6. I believe it will level off and bounce up and down slightly. Starting Var in week. Keeping close eye on weight but it will be what it will be

 

[Btcowboy]

Feel better today, not sure what hit me yesterday

Close Grip Bench
135x8
155x8
175x8
200x3x8

Skullcrushers
40x20
60x18
80x10

Purple Band Tricep Pushdown
20/20/16 drop black band x10

Seal Rows
135x15
155x15
175x12

Adductors Purple Band
20/20/20

10lb high rep curls
10x20 hammer then 10 Pinwheel
10x20 Pinwheel then 10 hammer
10x20 hammer then 10 Pinwheel

 

[Btcowboy]

Week 3 Day 1

Squat
135x5
225x3
275x3
320x3x3
320x7 amrap set

Belt Squat
90x15
135x15
180x15
225x15

Beltless Squat
135x5
185x5
225x3x5

Pull Ups BW
14/12/10

Adductors purple band
20/20/20

Abductors black band
15/15

 

[Btcowboy]

Week 3 Day 2

Bench
135x5
185x5
225x5
235x5x5

Wrapped Squat
135x5
225x3
315x1
Add wraps
365x1
385x1
405x1 PR city

Paused Bench
135x5
185x5
225x5
225x3 was supposed to be 3x5 but think picked a bit too heavy for this today

 

[Btcowboy]

And the video

 

[Btcowboy]

Sold all 10 of my shitty wrong diameter Rubber coated 45s and picked up 10 machined steel 45s at the right diameter. Now just get my Texas Deadlift Bar and my Rogue Power Bar we are in heaven

 

[Btcowboy]

Week 3 Day 3

Speed Deadlifts weight listed plus 40lbs chain
135x5
225x4 4th was conventional to see
275x3
325x12x1

High rep bench work on tendons which hurt otherwise was supposed to be Slingshot
135x12
155x12
175x12
195x10
205x8

1 inch deficit deadlift with a pause just off ground
135x3
225x3
315x3
365x3

Pull ups
BW+10lbs 10
BW+20lbs 8
BW+30lbs 5
BW+20lbs 6
BW+10lbs 8

 

[Btcowboy]

BW today 223.6 so down about 1lb from last week. As expected it will bounce around. Still hoping to compete at 220 and so far so good