Cowboy's Switch the Darkside

[Btcowboy]

End of Week 3, 7 weeks out

Close grip bench kept lighter
135x8
155x8
175x8
185x3x8

OHP light also
45x15
65x15
85x10

Black Band tricep pushdown Superset facepulls
40,20
35,20
30,20

Seal Row
135x15
155x15
175x10
135x15

Hammer Curls
10x20
20x20
30x15
10x20

Mobility work

 

[Btcowboy]

Anyone have experience with intramuscular stimulation, dry needling?
My PT wants to give that a try on my arms see if it helps.

 

[Btcowboy]

Week 4 Day 1 49 days out

Squat
135x5
225x5
275x5
315x5x5

3.5 inch block pulls
135x5
225x3
315x3
405x3
455x3
480x0
475x3 go figure and makes no sense

Beltless Squat
135x5
185x5
225x3x5

Pull Ups
15/8/8

 

[Btcowboy]

Week 4 Day 2

Speed Bench weight plus 40lbs chain
135x5
155x3
175x3
185x12x3

5 count Paused Squat
135x5
185x3
225x3
245x5x3

5 count Paused Bench
135x5
165x3
185x3
200x5x3
225x3

1 arm DB rows
50x15
70x15
90x12

Hammer Curls Superset Black band tricep pushdowns for blood flow
10x20,30
20x2x20, 2x30

Started Var 60mg per day this past Sunday.

On speed bench kept my normal grip width and had pain. For paused bench, narrowed grip to ring finger on inner ring and it felt better. Also used heeled shoe on these and think this will be the norm going forward

 

[Btcowboy]

Week 4 Day 3

Deadlift
135x5
225x3
315x3
365x3
415x3
435x3x3
435x5 amrap set

Slingshot Bench
135x5
185x3
225x3
Add Slingshot
245x3
265x3
275x3
285x3
300x2x1
Arms felt better with narrower grip

Belt Squat
90x20
135x15
180x15
225x15

 

[Btcowboy]

Bodyweight today 227.8

Not the number I wanted but I have been hungry as fuck all week and ended up snacking. Keep it a little tighter over the next week and see what the scale says. Competing at 220 still doable right now but 242 looking more and more likely.

 

[Btcowboy]

Ok this post will be the story, the next post will be workout.

Friday up and weigh in 228.6 so heading up.... maybe 242 for the meet yet.

Had a structure fire that was a heavily fortified grow op building... kicked the ever living crap out of me to just force entry... then attacked it with a 2-1/2 inch line which is a beast. Spent 6 hours on it, floor collapsed, roof collapsed, scary to think early on I was inside. The floor collapsed due to fire in the basement.

Outcome for me, blisters between thumb and index finger, hurt lower back. So missed 2 workouts. Fridays not so much a big deal, but Sunday was speed squats and heavy block pulls so a little more of a piss off.

Deadlift seems to be stagnant, looking at about 500 if the meet was right now. Bench and squat seems to be moving up at least.

Just under 6 weeks out from meet.

 

[Btcowboy]

Week 5 day 2 6 weeks out

Bench
135x5
185x3
225x3
245x3
260x3x3
260x6 with a caveat..... I am counting 4.5 spotter said barely touched it on 5 and definitely helped on 6.

5 count paused squats
135x5
185x3
225x3
260x3x3
265x3
275x3

5 count paused bench
135x5
185x3
205x3
215x3x3
225x2x3

Pull ups
12/10/8

Bench and pullups sucked with the hand blisters.... squat I felt it in low back but ground through it...

 

[Perrin Aybara]

Use straps for a week or two if you need to. Don't destroy your hands too much too close to the meet if you can help it.

 

[Btcowboy]

Pain Report

So changing up bench grip width to something a little narrower, has helped a ton with the arm tendon pain.

Now the low back pain is an issue. Its tight and the pain is sharp. Just about 5 weeks out I dont need this. Today is DL 5x5 405+ not sure I should, but same token dont think I can afford to miss...

Have GP appointment this am to discuss arm tendon issues and ask about getting nitro patches and possibility of trying Naltrexone. Now even with arm pain issues subsided can use for lower back pain.. Also have PT appointment this afternoon and will have him concentrate on the low back issues.

This sucks low back has never really been an issue. I honestly dont know if from the structure fire, or something else. Regardless its another hurdle to overcome

 

[Btcowboy]

So GP is referring me to a pain specialist so see where thar goes, PT this afternoon

Week 5 Day 3

Deadlift
135x5
225x5
315x5
365x5
395x5
405x1 back just not cooperating, worried making it worse.

Slingshot Bench
135x5
185x3
225x3
Add Slingshot
255x3
275x3
300x2
300x1
275x5
225x11

Belt Squat
90x15
135x15
180x15
135x15
90x15

Superset Black band pushdown with pinwheel curls 10lbs blood flow work
50,50
40,40
30,30

 

[Btcowboy]

PT did IMS treatment on my low back and glutes, also on my forearms. Back felt better getting up off the bed, placebo effect I presume. He feels this is a great treatment option for me and needs to be coordinated to not affect workouts. Appoints booked right up to my meet. I am skeptical on it but willing to try anything right now...

Arms I can deal with and are better, low back is going to kill me for DL and squat. 5 weeks out this Sunday so hoping for a miracle. Last week of volume then into peaking.

Side note and probably detrimental, I am in a swift water rescue tech course this weekend. Essentially 2 days of swimming in a fast flowing white water river, hoping back will handle it and can get my last squat amrap done on Monday

 

[Worf]

Oh man, when a meet prep and para military training collide. Load up on the grunt candy

 

[Btcowboy]

Oh man, when a meet prep and para military training collide. Load up on the grunt candy

And we have a rainfall warning and a high stream flow advisory so could be interesting weekend...

 

[Btcowboy]

Body weight Friday was 228.4 almost at the point of no return and have to go up a weight class. Hope not as then its just getting a legit ranking, but no records these guys are strong at 242.

Back is feeling better but still stiff and sore, especially sitting or standing. Have IMS booked every week up until meet for both back and arms

Swift water going well, water is fast and cold and a pretty decent workout lol. Today supposed to be more technical and challenging.

Tomorrow starts my last week of volume for this prep, then 3 weeks of peaking.

My Rogue Ohio Power shows tomorrow or Tuesday. The Texas Deadlift Bar hasnt even shipped yet, its been 4 weeks. Heard they are taking forever to build and ship, and dont respond to emails or dm on social media. TDB is the bar I really need to get some practice on it before the meet.

 

[Btcowboy]

Instead of editting post. Was going to mention trying MK677 for my back and arms to see if any help. I know 10lbs of water within a week but hoping I can drop it plus any other water last week, or it will round me out at 242 lol

 

[Btcowboy]

Supposed to squat amrap today..but... smashed my foot on a rock yesterday in swift water course,and its bruised and swollen and hurts. I dont think its broken but tried to squat any hurt too much.. I will be doing these tomorrow regardless. What else is going to go wrong this prep???

Ohio bar to show today or tomorrow
Had to switch from chrome to cerakote for my deadlift bar to get it to ship today, and should have it this weekend early next week.

Not going to run MK, back and arms seem to be responding to IMS so continue with this.

 

[Btcowboy]

Week 6 Day 1 last week of Volume

Squat
135x5
225x3
315x3
350x3x3
350x5 amrap set. Had more but felt like puking lol

Block pulls
135x5
225x3
315x2
405x1
455x1
505x1
530x0
520x1

Beltless Squat
135x5
185x5
225x5
245x5
265x5

Foot felt better, back felt better...

Ohio power showed up while I was block pulling. So used it on beltless Squat.

Texas DL bar by this weekend just in time for peaking

 

[Btcowboy]

Pretty quiet in the PL section lately.....

Week 6 day 2

Bench
135x8
185x5
225x5
245x2x5 last rep felt like 9.5
235x3x5

5 count paused squats
135x5
185x3
225x3
250x5x3

5 count paused bench
135x5
165x3
185x3
205x3
215x5x3

Blood flow work for arm tendons....
Superset overhead tricep extensions with tricep pushdowns black band
30,20
20,20
15,15

Hammer Curls
20x30
20x2x15

Concentration curls
10x3x15

I have to say those of you that prep once, twice or more a year... I dont know how you do it... props....

I am beat up, tired, hurt, and my mind keeps telling me its done lol..

I dont know if its the new power bar throwing me off on bench because it all felt heavy....

Last day of volume tomorrow 3 week peak starts Sunday without the TDL bar, not showing until Tuesday

 

[LA_1988]

How’s the foot??