Cowboy's Switch the Darkside

[Perrin Aybara]

Those aren’t bad


not here. Maybe in some places but you ain’t buying a house in Texas on 15$ an hours unless it’s a trailer house

My girlfriend bought hers making $14k. $25k house, 2 bed, 1 bath, 1 car garage. We'll probably rent it out now.

 

[Worf]

My girlfriend bought hers making $14k. $25k house, 2 bed, 1 bath, 1 car garage. We'll probably rent it out now.

I need to move there. I’m making 32 / hr and renting

 

[Perrin Aybara]

I need to move there. I’m making 32 / hr and renting

Better get in soon. I have a feeling once minimum wage goes up to $15 it's gonna drive prices way up. They can't have minimum wage slaves getting ahead in life buying houses and shit. A lot of things are high here. Car registration is $151 a year and gas is $2.20-2.30. While houses are cheap property taxes are significantly higher compared to other nearby states.

 

[Btcowboy]

Bands showed up today, and bought the material for band pegs on the rack, will put together today or tomorrow

 

[Oldschool]

I think your crime rate is like 1/10 ours though. Weird how that is. You'd think the average Canadian man would have to resort to crime to buy a set of bands lol.

That earns post of the month.

 

[Btcowboy]

Last day week 3

Paused Bench
135x8
185x5
205x3
225x3
240x3 85% of true 1RM and a Rep PR. Not T&G but a short pause

Push ups
3x15

Rev Grip Barbell row
135x12
185x12
225x2x12

Rolling Tricep Extension
20x15
30x3x15

As mentioned bands are in and will have rack pegs installed this weekend. Never done banded work so may be interesting

2 of each of the following

 

[Btcowboy]

these bands even came with 2 single handles so can do a lot of other accessory work with them too

 

[Btcowboy]

 

[Worf]

Did you have enough band peg Stuff for the top? So you can do reverse band work

 

[Btcowboy]

Did you have enough band peg Stuff for the top? So you can do reverse band work

I can loop over the rack or take the middle out of the bottom

 

[Btcowboy]

So for alternative work now I have

1, 2, and 3 board for press
Slingshot
Bands
Blocks

Getting there

 

[Worf]

Cowboys recommended Traing

Week 4

Day 1:

Squats:
Work up to a heavy Single around RPE 9

Box Jumps
Pick a height, 10x2

seated Leg Curls with a band
3x15

Day 3

Incline Bench
3x10 RPE 7

Pull Ups
3xamrap

Super Set:
-Ez Bar Bicep Curls 3x10

-Ez Bar Cg BP
3xfail (use the same weight as the curls)

Day 5

Rack Pulls, 2-4” Below knee
-Work up to a double at RPE 8 ish

SSB Good Morning
3x8 Rpe6

Hanging Leg Raise
3x12

Day6

Bench against Bands
6x3@50% + Reds

Dbell Flyes
3x10 RPE 7

Rev Grip Barbell Rows
2x10

Superset:
-Standing Dbell Curl to Ohp
3x10
-mountain climbers
3 rounds 60 sec

 

[Worf]

So for alternative work now I have

1, 2, and 3 board for press
Slingshot
Bands
Blocks

Getting there

So for alternative work now I have

1, 2, and 3 board for press
Slingshot
Bands
Blocks

Getting there

Can you do rack pulls in that cage?

 

[Btcowboy]

Can you do rack pulls in that cage?

No cant get the safeties low enough and they wouldn't hold up so can only do block pulls

 

[Worf]

No cant get the safeties low enough and they wouldn't hold up so can only do block pulls

Block pulls it is

 

[Worf]

What color slingshot did you get?

 

[Btcowboy]

What color slingshot did you get?

Yellow

 

[Worf]

Yellow

That’s the level 3 out of 4 if I remember right. I have the red and get quite a bit out of it. Great to overload triceps

 

[Btcowboy]

Not sure, which level it is but is called full boar. Its for a bit higher numbers than I am at currently. I dont use often, twice I think

 

[Worf]

It’s stiffer than the red, I think the black “mad dog” is the strongest