Cowboy's Switch the Darkside

[Oldschool]

Rogue has some no sets but some singles that can buy in pairs...not sure which ones to buy... also need to set up homemade pegs on rack

That is how I ordered them. By the pair.

 

[Oldschool]

That is how I ordered them. By the pair.

Give me a few and I will get the sizes for you. You and I are about the same strength wise so the ones I got will work for you. You can always add some plates or adjust the height of the anchor point for different movements to suit your needs.

 

[Btcowboy]

Give me a few and I will get the sizes for you. You and I are about the same strength wise so the ones I got will work for you. You can always add some plates or adjust the height of the anchor point for different movements to suit your needs.

Great thanks

 

[Worf]

Week 2

Monday Squats:

SSB Squats
Work up to 3x8 @RPE8

DIMMEL Deadlift (ROM partial, Waist to knee)
4x6 RPE7

Box Step ups w/Dbell
3x8 Rpe7


Wednesday Upper:

Barbell OHP
3x5 Rpe6

Cheater Rows
3x5 RPE 9

Superset
ez bar curls/ skull crushers
3x8 Rpe8 on both

Flutter kicks
3x45 sec

Dbell pause shrugs, 3 ct pause
3x15

Friday Deadlifts:

Conventional Deadlift
Work up to 3 reps at 90%, 3x1 @90-93%

High bar Squats
3x6 Rpe7

SSB good mornings
2x8 RPE 6


Saturday Bench:

Decline Bench 2x10 RPE 6

Standing Ohp w dbells
3x8 RPE 7.5

Barbell Hip Thrusts
3x6 RPE 8

Super Set-
Dbell Pullovers/ Lying Bench leg raises
3x12 Rpe7 / bw 3x25

 

[Blange89]

No I need to pick up some bands.. i got 1 cheap Walmart band I use for triceps and facepulls but its starting to break...
What would one order for a decent set of bands? Chains to I can go buy a couple sets of certain feet if I have to

@Perrin Aybara recommended some from Amazon but I can't think of the brand off the top of my head

 

[Oldschool]

Great thanks

I got the Orange, Red, Green and Black bands. Orange and Red are more for stretching/mobility work. Green and Black for lifting. I double the bands around the safety bar set at the bottom position and back on each side of the barbell. Use the smaller bands wherever applicable for the mobility stretches. I’m new to bands so I’m open for any pointers.

 

[Oldschool]

 

[Btcowboy]

View attachment 135857

Perfect thank you
Waiting on a Rogue order now wish I had ordered these too lol

 

[Oldschool]

Another thing you can do is hang dumbbells on each side of the bar with rope if you don’t have chains. They swing a bit more which really adds to the movement. Poor boy/redneck shit I know but gotta do what you gotta do.

 

[Blange89]

 

[Btcowboy]

View attachment 135858

Damn they 100 bucks in Canada

 

[Btcowboy]

View attachment 135857

0 an 1 not available 3 and 4 are though

 

[Oldschool]

0 an 1 not available 3 and 4 are though

You could go get a cheaper version for your mobility work.

 

[Oldschool]

You could go get a cheaper version for your mobility work.

Like some Walmart version.

 

[Perrin Aybara]

@Perrin Aybara recommended some from Amazon but I can't think of the brand off the top of my head

Canway

 

[Worf]

Another thing you can do is hang dumbbells on each side of the bar with rope if you don’t have chains. They swing a bit more which really adds to the movement. Poor boy/redneck shit I know but gotta do what you gotta do.

That works like a bamboo/tsunami bar. If he had some small feeder chains he could tie some plates to the ends. Honestly it’s probably more hassle than it’s worth

 

[Btcowboy]

Stupid dogs.....
While pinning delt this am they start fighting at my feet. I kick and yell at them to stop, look at the pin and i ended up pulling it half way out while pinning. Push it back in and finish pinning. Wonder how much went SubQ and how the PIP is going to be FML.

 

[Oldschool]

That works like a bamboo/tsunami bar. If he had some small feeder chains he could tie some plates to the ends. Honestly it’s probably more hassle than it’s worth

I do this as I’m short on plates and haven’t been able to locate any. I used to train legs and deadlifts at the school gym which is amazing here for 6 man football sized school but freaking Covid screwed that all up. I use rope with brass snaps. Lol. Wife came in the other day and saw dumbbells hanging off the bar and just turned around shaking her head.

 

[Oldschool]

Stupid dogs.....
While pinning delt this am they start fighting at my feet. I kick and yell at them to stop, look at the pin and i ended up pulling it half way out while pinning. Push it back in and finish pinning. Wonder how much went SubQ and how the PIP is going to be FML.

What a way to start a Sunday!!!

 

[Silentlemon1011]

I do this as I’m short on plates and haven’t been able to locate any. I used to train legs and deadlifts at the school gym which is amazing here for 6 man football sized school but freaking Covid screwed that all up. I use rope with brass snaps. Lol. Wife came in the other day and saw dumbbells hanging off the bar and just turned around shaking her head.

I tied my brothers 30lb and 15lb kettle bells on my bar the other week so that I could do DL.
he only has 325
So the added 90 lbs I can actually work out a little lol