Cowboy's Switch the Darkside

[Btcowboy]

Week 2 start

ME lower

Block pulls up to 3RM
135x8
225x5
315x3
365x3
415x3
455x3
485x3 RPE 8.5

2 dumbell single leg deadlift
120x3x8 each leg

Flutter kicks
3x30 seconds

BW calf raises slow eccentric explode up... more for Achilles rehab
4x25

 

[Rudis]

Bands have been good to me on bench and deadlift but throw me off pretty bad on squats, unless it rev. Band. Chains help on everything for me

Squatting with bands is something else. We used them box squatting out of a monolift. Nothing like unracking it and feeling like the tension from the bands is going to snap you in half

 

[Rudis]

I was gonna say something like this...I’ve only squatted with bands once, I didn’t like how it felt—but maybe I need to get a decent rack with real band pegs.

I 100% believe that my DL progress was due to a combination of pulling against bands + tons of weak point accessories.

-I like them for bench, but I didn’t see much progress during that period when I was using them a lot. Probably because my form still wasn’t solid and my programming was sub par.

You ever bench with weights hanging from the bar with bands? Talk about having to keep perfect form.

 

[Rudis]

Just got bands a couple weeks back and just beginning to start fitting them in

Let me know if you feel they help. Using bands became part of most workouts. I really think you will benefit from them. You can use them so many ways

 

[Btcowboy]

Let me know if you feel they help. Using bands became part of most workouts. I really think you will benefit from them. You can use them so many ways

Will do and thank you

 

[NovaFlex]

You ever bench with weights hanging from the bar with bands? Talk about having to keep perfect form.

Like the bamboo bars? I haven’t used one of those, but I did hang 2 25lb DB’s from the bar to add more weight—and subsequently more stability work, lol. Yeah, even with just those it was a bitch.

 

[Rudis]

Like the bamboo bars? I haven’t used one of those, but I did hang 2 25lb DB’s from the bar to add more weight—and subsequently more stability work, lol. Yeah, even with just those it was a bitch.

You got it, the bamboo bar. Every now and then we’d use regular bars and did what you did, but mainly bamboo

 

[Worf]

You got it, the bamboo bar. Every now and then we’d use regular bars and did what you did, but mainly bamboo

We’ve found it easier to rig kettlebells to the bamboo bar for stuff like that. Need to have access to them obviously but it beats dbells or plates

 

[Btcowboy]

ME Upper

Ultra wide grip bench up to 3RM
135x8
155x5
175x3
190x3
205x3
225x3 RPE 8 maybe tad under that

Barbell row supinated grip
135x8
205x8
255x8
285x8

Snatch Grip shrugs
205x12
225x12
245x12

Seated Overhead extensions superset with red band pushdowns
20x12, redx25
40x12, redx25
60x12, redx15
70x10, redx15

Hammer Curls
10x15
20x15
30x12

 

[Worf]

ME Upper

Ultra wide grip bench up to 3RM
135x8
155x5
175x3
190x3
205x3
225x3 RPE 8 maybe tad under that

Barbell row supinated grip
135x8
205x8
255x8
285x8

Snatch Grip shrugs
205x12
225x12
245x12

Seated Overhead extensions superset with red band pushdowns
20x12, redx25
40x12, redx25
60x12, redx15
70x10, redx15

Hammer Curls
10x15
20x15
30x12

I’d recommend the RPE level of about a 9 on the ME main movements unless you’re feeling pretty bad. Or don’t have a spot and aren’t sure on how it’ll move. So here you would probably shoot for 235 x3 top set at 9ish

 

[Btcowboy]

I’d recommend the RPE level of about a 9 on the ME main movements unless you’re feeling pretty bad. Or don’t have a spot and aren’t sure on how it’ll move. So here you would probably shoot for 235 x3 top set at 9ish

Noted thanks

 

[Btcowboy]

@Worf kinda been a messed up week was supposed to dont this workout yesterday but couldnt and due to courses this weekend tomorrow is going to be a combo DE upper and lower as I won't be able to lift again until Monday.. but yeah in my head I was going to go 230 or 235

 

[Btcowboy]

DE lower and upper
Have courses all weekend so combined today and tomorrows workout

Front Squat @ 50% 90 sec rest
135x2x2
155x2x2
165x2x2
175x4x2

Speed Deadlift @ 70% 90 sec rest
135x5
225x3
315x1
335x6x1

Speed Bench plus red bands
95+x5
135+x2x3
145+x2x3
155+x5x3

1 arm standing DB press
10x12 each arm
20x12 each arm
30x12 each arm
35x12 each arm
40x8 each arm

Black band facepulls
5x12

Black band pushdown
3x25

Pinwheel curls
10x15
20x15
30x15

 

[Rudis]

Hell of a workout you had. When you front squat, do you cross your arms or my like a clean? Just curious. I sucked at it no matter how I held the bar

 

[Btcowboy]

Hell of a workout you had. When you front squat, do you cross your arms or my like a clean? Just curious. I sucked at it no matter how I held the bar

Thanks I wanted to get it all in this week...
I do cross my arms, I have tried some weird 2 finger talon grip

 

[Worf]

Need good shoulder mobility to do the OLY grip

 

[Btcowboy]

Week 3 start

ME lower

SSB Good Morning up to 3RM
155x3
165x3
175x3
185x3
195x3
205x3
225x3
235x3

Goblet Squat
50x8
60x8
80x8
100x8
110x8

Crunches
3x10
Still getting cramps on abs, unsure why. Taking Magnesium sups, salt in diet, well hydrated

 

[Rudis]

Those safety squat bar good mornings are a bitch. Talk about staying tight. I always thought I was going to do a nose plant

 

[Btcowboy]

Those safety squat bar good mornings are a bitch. Talk about staying tight. I always thought I was going to do a nose plant

I like the SSB for them, I am relatively new to good mornings but happy with them so far

 

[Worf]

I like the SSB for them, I am relatively new to good mornings but happy with them so far

I think an SSB is much easier on the shoulders for GM and actually put more emphasis on the glutes/hamms and less strain on the low back due to hand/arm position