Cowboy's Switch the Darkside

[Btcowboy]

Going to be an evolving program based on feel, and weaknesses felt, and seen so expect some video as we go so fire away with comments and suggestions when they are posted.

Next week re worked based on @Worf advice.

Monday
ME lower
Box Squat to 3RM small jumps up
SLDL 4x8
Ab work 4x15

Wednesday
ME upper
CG bench to 3RM small jumps up
BB row 4x8
Lying DB extensions 4x12

Friday
DE lower
Low Bar Squat 8x2 @45%
Speed Deadlift 6x1@65%
Box jumps 4x10
Abs 4x15

Saturday
DE upper
Speed Bench 9x3@45%
Pullup 4x8
Skull crusher 4x12
Superset side laterals and rear delt raise 4x15

I have 16 weeks semi together, 4-4 week cycles. Able to change things week by week or cycle by cycle.
Week 4 of each cycle looks like this for each of the 3 lifts
Week 4 85% 1RM
Week 8 90% 1RM
Week 12 95% 1RM
Week 16 says back to 85% but will probably test new 1RM

 

[Worf]

Just back from PT
Did shockwave again on brachialis tendon and then deep tissue massage said it felt like a 3rd bone in my forearm

Ouch

 

[Btcowboy]

Ouch

Kinda explains the tendon pain lol... Hopefully get it worked out

 

[Btcowboy]

Got a cough and some chest congestion came on last night... have a Covid test booked for Tomorrow... not feeling like it will be a positive test more precautionary

 

[Perrin Aybara]

Got a cough and some chest congestion came on last night... have a Covid test booked for Tomorrow... not feeling like it will be a positive test more precautionary

I don't think I could do it. That cotton swab to the brain looks rough.

 

[Btcowboy]

I don't think I could do it. That cotton swab to the brain looks rough.

Yeah but as a First Responder i got to be extra cautious

 

[Btcowboy]

I don't think I could do it. That cotton swab to the brain looks rough.

Just did the test and ya it sucks lol

 

[Btcowboy]

Just got results Covid Negative so as I am starting to feel better getting back at it this week

 

[Silentlemon1011]

Just got results Covid Negative so as I am starting to feel better getting back at it this week

Good to hear.
Time for some heavy DL lol

 

[Btcowboy]

Good to hear.
Time for some heavy DL lol

Yeah I am really excited to see how my conjugate plan plays out

 

[Btcowboy]

Firstly still feel like shit but cant go another day without training. Missed Monday which was ME lower so this week will be whats left of week 1 and then start it over next week.

ME Upper
CG bench up to 3RM
135x8
155x5
175x5
195x3
205x3
225x3
235x2

Barbell Rows
135x8
225x8
275x2x8 cheaters to finish these sets

Lying DB tricep extensions
10x12
20x13
30x2x12

Red Band pushdown (35lb)
3x15

 

[Btcowboy]

Still alive and feeling better... wife wanted to get away so we did an impromptu mini vacation. Back to the grind tomorrow and need to start dropping some weight too... next 2 to 3 weeks diet going to be tricky as I am away 2 of the next 3 weekends.

 

[NovaFlex]

Sbd knee sleeves are top of the list imo, Yellow jackets from Titan Elite FTS has some good ones too. You’re probably limited since you’re in snow Mexico. I think Sbd has a Canadian distribution site

My EFS are the best sleeves I’ve ever used. I’ve only used ST and Inzer tho, besides. Inzer Adjustable are pretty damn cool tho.

 

[Btcowboy]

Finally back after 2 weeks

ME lower
Box squats to a 3RM box is lest than 12 inches lol..

135x5
185x3
225x3
245x3
265x3
285x3
Backdown
225x5
135x8
Knee was popping but no pain

SLDL more like a Dimmel DL lol
135x8
185x8
225x8
255x8

Lying leg lifts
3x15
4th set started cramping again, taking magnesium with electrolytes.

Squat still weak

 

[Worf]

Finally back after 2 weeks

ME lower
Box squats to a 3RM box is lest than 12 inches lol..
View attachment 137608
135x5
185x3
225x3
245x3
265x3
285x3
Backdown
225x5
135x8
Knee was popping but no pain

SLDL more like a Dimmel DL lol
135x8
185x8
225x8
255x8

Lying leg lifts
3x15
4th set started cramping again, taking magnesium with electrolytes.

Squat still weak

Pro tip, turn the box so it’s oriented like a diamond. Makes foot positioning much easier

 

[Btcowboy]

Damn protonmail, I forgot my password and had to set up new...

 

[Worf]

Buying some jooozzzee?

 

[Btcowboy]

Buying some jooozzzee?

Was looking yup

 

[Btcowboy]

2 weeks no squatting and now remember what Doms is like lol

 

[Btcowboy]

So thinking of picking up the following and looking for thoughts on it

Halo onl6 for PR or Heavy days not a true cycle. Not sure on dose thinking 20mg pwo

Proviron free up some test. not positive on cycle or dose