Cowboy's Switch the Darkside

[Worf]

Bar placement View attachment 139268

I see why the bars slipping on you, it’s an oly bar. It’s smooth in the middle. I really should’ve caught this before. Look good otherwise,lol

 

[Btcowboy]

I see why the bars slipping on you, it’s an oly bar. It’s smooth in the middle. I really should’ve caught this before. Look good otherwise,lol

Yup that's what I had been saying too. But adapt and overcome. If the shirt didnt help it was going to be tape and chalk lol

 

[Btcowboy]

DE Upper

Speed bench 50% 1RM plus red bands
115x3
135x2x3
145x2x3
155x2x3
165x3x3

Seated DB shoulder press
30x10
40x10
50x10
60x5

Seated OH EZ bar tricep extensions
40x15
50x15
60x15
70x15

Triset front, mid, rear delt raises 5lb plates
5x20,20,20
5x20,20,20
5x15,15,15

Superset Dbl red band pushdown single black pushdown
20,20
20,15
20,12

 

[Btcowboy]

ME Lower

Sumo Block Pulls 3.75 inches to 1RM
135x5
225x3
315x1
365x1
405x1
435x1 RPE 9
Backdown
315x5
225x15

Bulgarian Split Squats
30x8 each leg
50x8 each leg
60x8 each leg
65x8 each leg

Hangin knee raises
2x12 then cramped up again

Sumo is definitely a different beast. Incan probably say since lifting maybe done it 5 or 6 times and spent last week and this week on it and knees, hips and back feeling it.

 

[Btcowboy]

Had to rush this am so in and out 35-40min

ME Upper
Incline Bench
95x8
135x5
155x3
175x1
185x1
205x1
225x1
Backdown 155x12

1 arm Dumbell Row
60x8
80x8
100x8
120x8

Black Band pushdown 4xAMRAP
40
30
20
17

 

[Btcowboy]

DE Lower

SSB Squats Up to 58%
100x8
145x5
195x3
215x2x2
235x4x2
185x2x2
165x2z2

Deadlift Conventional up to 75%
135x8
225x3
315x3x1
335x2x1
355x2x1

Lying banded leg curls red band doubled
12,12,12,12

EZ bar curls narrow grip
40x12
60x12
70x12
90x12
110x4

Hips still bothering me from Sumo, no Sumo for you!!!

 

[Btcowboy]

DE Upper

2 count paused 2 board press to 68%
135x5
155x3x3
175x3x3
195x3x3
Drop boards full rom
195x2x3
175x2x5
155x2x8

Chin Ups BW 222 maybe heavier
4x8 reps

Incline overhead EZ Bar tricep extensions
50x12
70x12
90x12
100x8

Red Band tricep pushdown
4x20 reps

Red band lat straight arm pushdown
4x12 reps

 

[Btcowboy]

ME Lower

SSB Good Mornings up to 1RM
100x8
145x5
175x3
190x1
215x1
235x1
245x2 fuck it

Dimmel Deadlifts
135x8
225x8
275x8
315x8

Snatch Grip Shrugs
135x12
225x12
275x10
315x8 and ugly at end lol

 

[Btcowboy]

ME Upper

Pin Press to 1 RM
135x5
155x3
175x3
205x1
215x1
225x1
235x1
245x1
255x1
260x0 failed

Strict OHP
65x8
85x8
95x8
105x8
115x7

Red Band OHntricep extension
3sets x 20 reps

Drop set black band and red band pushdown
15,10
15,10
15,10

 

[Btcowboy]

DE Lower

Wanted some volume today

SSB box squat to 11 inches to 55%
100x8
145x8
165x8
185x8
205x5
225x5
225x3x2

Deadlifts
135x8
225x8
275x8
315x3
335x3x1

Superset Hammer curls with Pinwheel curls
10x8,8
20x8,8
30x2x8,8 drop last set 10x15,15

Merry Christmas to all my PLers

 

[Worf]

DE Lower

Wanted some volume today

SSB box squat to 11 inches to 55%
100x8
145x8
165x8
185x8
205x5
225x5
225x3x2

Deadlifts
135x8
225x8
275x8
315x3
335x3x1

Superset Hammer curls with Pinwheel curls
10x8,8
20x8,8
30x2x8,8 drop last set 10x15,15

Merry Christmas to all my PLers

Your elbows doing better ?

 

[Btcowboy]

Your elbows doing better ?

Yeah low bar a week or so back no issues and believe I low bar again next week

 

[Btcowboy]

DE Upper
Volume again

Bench to 72%
135x8
155x8
175x8
185x8
205x8
185x8
165x10
145x10

Incline Close Grip Bench
95x8
135x8
155x8
135x8

Red band OH extensions
25/18/15

Red band pushdown
20/15/15

 

[Btcowboy]

Block pull looked fast. Couldn't see form much from that angle

Actually wasn't block pull my 45s are 2 inches short those blocks make up that 2 inches lol

So as proof I listen you guys lol... @Perrin Aybara your comment has stuck with me all this time. You are right that was a 1 inch block pull lol... 2 inch smaller diameter is only 1 inch difference off the floor, Duh lol.... so removed the wood inserts will be 1.5 inch block and made as close to 1 inch I could to make up the 1 inch short fall of the plates until I get new ones.

 

[Btcowboy]

Cycle 2 week 4

ME Lower

Low bar squat to 90% 1RM
135x5
225x5
275x3
315x1
345x1
365x1 stuck half way up powered through...

Conventional Deadlift to 90% 1RM
135x5
225x5
315x3
405x1
435x1

No elbow pain at all today with low bar. I did pop something in left shoulder on the 345lb squat sore but seems ok. Deads felt good now that height is right, beltless to 405 and no straps so grip ok.

Vids later for commentary

 

[Btcowboy]

Squat


Deadlift

 

[Worf]

You didn’t get stuck on that squat. Just a bit of a sticking point. Had an easy 20 more lbs before it would’ve really slowed you down. Mechanics on your squat improving, depth was good. An inch or so low actually

 

[Btcowboy]

You didn’t get stuck on that squat. Just a bit of a sticking point. Had an easy 20 more lbs before it would’ve really slowed you down. Mechanics on your squat improving, depth was good. An inch or so low actually

Perfect and thats thanks to you guys coaching and helping

 

[Btcowboy]

The shoulder has me worried a little. Sore to move actually both a little sore. Right one did not pop so not concerned, the left one popped on set up getting tight under the bar. Its way more sore than the right one. It moves ok with some soreness. No noticeable swelling or bruising. Guess I will see how it feels tomorrow and from there. I was able to finish the squat it popped on and my top set as well, then able to do my deadlifts so cant be too bad...

 

[Worf]

The shoulder has me worried a little. Sore to move actually both a little sore. Right one did not pop so not concerned, the left one popped on set up getting tight under the bar. Its way more sore than the right one. It moves ok with some soreness. No noticeable swelling or bruising. Guess I will see how it feels tomorrow and from there. I was able to finish the squat it popped on and my top set as well, then able to do my deadlifts so cant be too bad...

You think it’s dislocated?