Cowboy's Switch the Darkside

[Btcowboy]

So doing Hypertrophy work while cutting to help keep uninjured... everything essentially the same 2x a week

Bench
95x8
135x8
155z8
175x4x8

Incline DB Flies
30x10
40x10
50x2x10

Band Pull Aparts
4x12

OHP
45x8
65x8
85x8
95x8

Delt Triset F/S/R
3x10x10,10,10

Red Band OH Extension
4x12

Purple Band Pushdown
4x12

 

[Btcowboy]

Ordered SBD Stiff medium wrist wraps, and they just showed up holy shit they are stiff

 

[Blange89]

Ordered SBD Stiff medium wrist wraps, and they just showed up holy shit they are stiff

Got the same ones, they're pretty comfortable now

 

[Btcowboy]

Got the same ones, they're pretty comfortable now

I dont put my thumb through the loop I just grab the loop thumb and index finger and wrap.. these I have to use loop and feels like cast I love em

 

[Blange89]

I dont put my thumb through the loop I just grab the loop thumb and index finger and wrap.. these I have to use loop and feels like cast I love em

I use the loop and sometimes my thumb on my right hand goes numb. Have to loosen it between sets

 

[Btcowboy]

I use the loop and sometimes my thumb on my right hand goes numb. Have to loosen it between sets

No loop allowed at a meet so I have learned to not use it. My Rogue wraps easy but a lot softer. These will take some time but can still pop thumb out after wrapping

 

[Blange89]

No loop allowed at a meet so I have learned to not use it. My Rogue wraps easy but a lot softer. These will take some time but can still pop thumb out after wrapping

Oh wow I didn't know that. I'm gonna have to try without it

 

[Btcowboy]

Just a cardio mobility day... on mobility days I always work in low bar set upn or shoulder and arm mobility. Today tried the SBD stiff wrist wraps and what a difference. Played with grip type and width. Talon grip can get pretty narrow but messed up tendons, can do both thumbless and thumb under wider with seemingly no tendon issues. Also with no weight on the bar can unrack and turn around and see bar placement, I may have been a bit too low previously. Looks like the difference between high and low bar isnt a huge distance.

 

[Btcowboy]

Tempo Low Bar Squat using Talon Grip
2-2-2
95x8
115x8
135x8
155x8
165x8
185x2x8
Video looked good and tight mind you weight was light

1 inch deficit deadlifts
135x8
225x8
275x2x8

RDL
135x8
185x3x8

Time not on my side and low bar hurt the tendons.

 

[Btcowboy]

I think they look better albeit light
Edit YouTube blocked it for the music in the background lol

 

[Btcowboy]

Try again how they look now @Brandaddy keep working it and bracing

 

[Worf]

Very smooth, put some weight on there and practice bracing into the belt. When you feel you’re ready to move up. I think 3-5 weeks of ligh-ish tempo and pause squats you’ll work out the majority of the stability issues.

 

[Btcowboy]

Very smooth, put some weight on there and practice bracing into the belt. When you feel you’re ready to move up. I think 3-5 weeks of ligh-ish tempo and pause squats you’ll work out the majority of the stability issues.

Will do, just feeling things out in 8 reps lol been a while lol. 4 weeks left cutting averaging 7 to 8.5 hrs cardio a week, 2.5 to 3hrs mobility and mashing/foam rolling a week, 2400 cals lifting days 1600ish non lifting (dropped most of carbs). Its all starting to add up mentally and physically. Pray I am still on course for 200 to 205 by Feb 28 then start prep for meet.

 

[Btcowboy]

Cut Update
4 weeks in 4 weeks to go
BW 214.2 down a little more than 10.5lbs in 4 weeks. Keeping cardio steadily increasing week to week as it is a shorter cut. Leaving calories as is for now. Running Genetec's Evoke this cut and wish I had bought 2 packs as I have enough for 1x a day and can up to 2x for last week, seems to help but would be nice at this point to bump up...

 

[Btcowboy]

Triple B day

Bench Varied Grip
95x8
135x8
155x8
175x8
185x8
195x6
175x8
155x8

Incline Bench
95x8
115x8
135x2x8
95x12

Dumbell Row
30x12
50x12
70x12
90x2x10

Banded assisted pull up
15
9
9

Pinwheel curls each arm
10x12, 20x10, 30x8
10x10, 20x8, 30x6
10x8, 20x6, 30x5
30x8, 20x8, 10x12

Looking at volume this week I am pretty close to Smolov volume at just shy of 25000lbs... Numbers on the bar sucks but volume up.

Volume totals this week
Bench 24855
Shoulder 2820
Squat 11420
Deadlift 12800
Triceps minimal used bands
Biceps 3740
Back 7200
Total 62835

Just watching the numbers to see how they go over next 4 weeks

 

[Btcowboy]

Did some climbing and rappelling last night and that was a mistake. Both arms a mess tendon pain wise, coupled with multiple low bar squat days. SSB for the next few weeks. Also ordered the Donnie Thompson Formal Bowtie see if that helps the shoulders and bicep tendons when it gets here.

 

[Btcowboy]

SSB Pin squat 1 ct on pins
105x8
125x8
145x8
175x8
195x8
225x5
245x3
Backdown 175x10

Dimmel Deadlift Superset Shrugs
135x8,12
185x8,12
235x8,8
255x8,8

EZ bar curls
40x15
60x15
80x10
100x5

Barbell Reverse Curls
45x3xamrap
15/13/12

 

[Worf]

Dimmel dead’s and Supersetting shrugs is very intuitive. You’re gona be programming conjugate for the newbs on here in no time.

 

[Btcowboy]

Deadlift
135x8
225x8
275x8
315x8
365x7
385x4
Backdown 275x12

Barbell row, to bottom of chest and lighter as low back sore
95x15
115x15
145x12
165x2x8

Calf raise
BWx20
BW+25x20
BW+50x2x20 drop BW+25x20 drop BWx15

 

[Btcowboy]

Weight today 213.0
Down 1.2lbs past week, total of 12.5lbs in 5 weeks. I know this averaging out to a decent loss per week but getting worried.

3 weeks left on cut, cardio this past week was 45 to 60 mins two times a day plus either lifting or mobility in the middle. Calories are about the same. Not sure I can get the cardio up a lot more or calories down too much more. I am beat up, exhausted, hungry.

My biggest concern is when I switch to prepping in a few weeks that I wont be low enough to give me a lot of room to gain as I want to stay in the 100kg class. If I loose another 2 per week would have me prepping at 207 leaving me 13lbs to play with. Drol at the end of prep going to be some water weight too. May start drol 1 week earlier and drop it for the last week of prep, don't know. 110kg class even in masters I am not even close to competitive, 100kg only competitive on DL and Total with some luck even hit a class 1 total and qualify for NAs and a DL and Total record.

I know for my 1st meet to not worry about BW and numbers but I am competitive by nature.

Just ranting and musing lol