Cowboy's Switch the Darkside

[Btcowboy]

Weighed in this am and weight is static at 222 for at least the last week. Not really trying to cut so all good. Want to look at dropping at least 10 to 15 over the next few months

 

[Btcowboy]

Last day this week

Banded Bench Red band plus 35
135x8
185x8x3
Not sure bands set up right hardly noticable.

DB flies
20x10
30x10
40x3x10

Rev Grip BB row
135x10
185x10
225x2x10

Superser Standing DB curl to OHP with 45 second mountain climbers
30x10, 45 sec
30x10, 45 sec
30x10, 45 sec
Brutal lol

 

[Btcowboy]

 

[Worf]

You gotta double those bands over

 

[Btcowboy]

You gotta double those bands over

Was thinking that, but now I know thanks

 

[Worf]

Was thinking that, but now I know thanks

Also forgot to post this earlier in the week. Wear wrist wraps when you squat and crank the shit out of them. I will help with the pain from squatting.

 

[Btcowboy]

Also forgot to post this earlier in the week. Wear wrist wraps when you squat and crank the shit out of them. I will help with the pain from squatting.

Looking in the mirror i may have been resting the bar too low which was causomga lot of grief. Looking like 1 to 2 inch only difference on my low to high bar position

 

[Btcowboy]

Also been doing lots of reading and will be doing more reading on Conjugate

 

[Worf]

Cowboys Recommended training

Week 5

Day 1

Low bar Squats (If can handle it)

Work to a triple at RPE 8ish
Back down 3x3 with 80% of top set

Dbell SLDL

Band Leg Curls Seated
Red Band 3x25

Day 3:
Decline Dbell Bench
3x12

Band Assist Pull -ups
3x10

Wide Grip Bench
3x5 RPE 7.5

Sit ups
3x25

Day5

Snatch Grip Deadlift
-work up to 5 reps at 8 RPE

Kettle Bell Between the leg swings(use a Dbell if no kettle )
3x15

Barbell Hip Raises
3x8

Banded Good Morning
Med Heavy Band-2x12

Day 6

2Board Press
-Work up to a heavy single RPE 9

Paused push ups 3 ct
3x10

Barbell Rows
3x8 Rpe7

Dbell lateral raises
2x20 each arm

Dbell Behind the neck Tricep Extension
3x10

Flutter kicks 3x30 sec

 

[Worf]

Looking in the mirror i may have been resting the bar too low which was causomga lot of grief. Looking like 1 to 2 inch only difference on my low to high bar position

Low is good, use the top of the rear delt to rest the bar. I find it best if I really jam my shoulders in the bar when I set up. I like to start my hands wide and work my way in once my shoulders get warmed up. There’s many dynamic exercises to loosen up the shoulders.

 

[Silentlemon1011]

Low is good, use the top of the rear delt to rest the bar. I find it best if I really jam my shoulders in the bar when I set up. I like to start my hands wide and work my way in once my shoulders get warmed up. There’s many dynamic exercises to loosen up the shoulders.

This

If I start out wide, jam in once my hands are on the bar.
By the time I'm warmed up and get to a working set, I'm feeling good and have a solid grip.
Its alalways a rough start to low bar day lol

 

[Btcowboy]

Low is good, use the top of the rear delt to rest the bar. I find it best if I really jam my shoulders in the bar when I set up. I like to start my hands wide and work my way in once my shoulders get warmed up. There’s many dynamic exercises to loosen up the shoulders.

Will definitely give a go Monday

 

[Worf]

This

If I start out wide, jam in once my hands are on the bar.
By the time I'm warmed up and get to a working set, I'm feeling good and have a solid grip.
Its alalways a rough start to low bar day lol

Same here. I’m much more stable with my hands closer. Wrist wraps help a lot.

 

[Btcowboy]

Same here. I’m much more stable with my hands closer. Wrist wraps help a lot.

Glad I got some 24 inch Rogue wraps... tried the Gangster wraps today I had been using and damn they suck, glad I got the 24 inch

 

[Worf]

Glad I got some 24 inch Rogue wraps... tried the Gangster wraps today I had been using and damn they suck, glad I got the 24 inch

Yea man same here, as much as I like Mark bell and his sling shot I had trouble getting behind some of his other stuff like wraps. Not a fan of his knee wraps or wrist wraps or the Knee sleeves. I have his elbow sleeves and they’re pretty good but I don’t use them much. Haven’t tried the rogue stuff. Pretty much can’t go wrong with Elite FTS or Pioneer wraps. Inzer makes decent stuff too. I think Titan has decent stuff but it’s nothing very special.

 

[Perrin Aybara]

Yea man same here, as much as I like Mark bell and his sling shot I had trouble getting behind some of his other stuff like wraps. Not a fan of his knee wraps or wrist wraps or the Knee sleeves. I have his elbow sleeves and they’re pretty good but I don’t use them much. Haven’t tried the rogue stuff. Pretty much can’t go wrong with Elite FTS or Pioneer wraps. Inzer makes decent stuff too. I think Titan has decent stuff but it’s nothing very special.

Of the 4-5 knee wraps I've tried the blue slingshot knee wraps gave me the most. About 50lbs or so. Found the stiffer wraps added zero. I like my Stronghouse Project knee sleeves better than the Slingshot ones. Titan wrist wraps seem good, but never tried any others.

 

[Worf]

Of the 4-5 knee wraps I've tried the blue slingshot knee wraps gave me the most. About 50lbs or so. Found the stiffer wraps added zero. I like my Stronghouse Project knee sleeves better than the Slingshot ones. Titan wrist wraps seem good, but never tried any others.

I think the wraps carry over has so many variables.
1. Wrap Material to match the lifters squat style/ altering the lifters style to maximize the specific wraps
2. wrapping techniques
3. Training experience in the wraps
Those 3 are probably the most important
There’s a couple guys in my gym getting 50-80 lbs Out of pretty basic wraps. Some are getting 75-100 lbs out of wraps with a partner wrapping them. There’s a pretty experienced dude in there wrapping a couple guys and they get at least 70ish lb from his wrap jobs. I’ve personally seen this guy get 70 lbs from his wife wrapping him. Dude knows what the fuck he’s doing. He supposed to be giving me some instructions on wrapping, squat style to maximize carry over and he’s supposed to be wrapping me for my next meet. Got the wraps he told me to and I’m just going to trust the process

At this point I have so many wraps to choose from. I’ve tried so many and never got more than 40 lbs out any of them. I tried the blue slingshot and I maybe got 25 lbs from them. The Pioneer Lillibridge have the best for me self wrapping. Looks like it time for me to go to wrap school.

 

[Perrin Aybara]

 

[Btcowboy]

Cowboys Recommended training

Week 5

Day 1

Low bar Squats (If can handle it)

Work to a triple at RPE 8ish
Back down 3x3 with 80% of top set

Dbell SLDL

Band Leg Curls Seated
Red Band 3x25

Day 3:
Decline Dbell Bench
3x12

Band Assist Pull -ups
3x10

Wide Grip Bench
3x5 RPE 7.5

Sit ups
3x25

Day5

Snatch Grip Deadlift
-work up to 5 reps at 8 RPE

Kettle Bell Between the leg swings(use a Dbell if no kettle )
3x15

Barbell Hip Raises
3x8

Banded Good Morning
Med Heavy Band-2x12

Day 6

2Board Press
-Work up to a heavy single RPE 9

Paused push ups 3 ct
3x10

Barbell Rows
3x8 Rpe7

Dbell lateral raises
2x20 each arm

Dbell Behind the neck Tricep Extension
3x10

Flutter kicks 3x30 sec

Thanks Worf
Decline I dont have leg attachment to stop sliding down bench will order soon. However because this is DB I should be able to rig safeties and bar as a hold down point.

Thoughts on RPE 9 2 board press and no spotter? Will do it just worried which affect the lift lol... one thing I noticed I have safeties set that if I fail I need to bring to my neck to get out of it lol.... just a ramble

 

[Worf]

Thanks Worf
Decline I dont have leg attachment to stop sliding down bench will order soon. However because this is DB I should be able to rig safeties and bar as a hold down point.

Thoughts on RPE 9 2 board press and no spotter? Will do it just worried which affect the lift lol... one thing I noticed I have safeties set that if I fail I need to bring to my neck to get out of it lol.... just a ramble

Not sure the hole space on the rack you have. Basically if you set the spotter rails a bit under your touch point you should be able to get loose/let your air out and Wiggle out in the event of a miss. If you’re benching correctly and not in a shirt your face/neck shouldn’t be in danger. Also a 2 board at a 9 will probably be 265-275 ish for you. If there’s doubt that you can’t add 10 lb weight then don’t go up , call it there