Worf
Member
For a full workout I’ve had better experience with TNE compared to halo. Halo is great for strength and aggression but wouldn’t say I get the best workout on it
MESO-Rx
Anabolic Steroids
Cowboy's Switch the Darkside
- Thread starter Btcowboy
- Start date
Btcowboy
Member
ME Upper
Close grip bench up to 3RM
135x8
185x5
205x3
225x3
235x2
Backdown
215x3
185x8
155x8
Bicep tendons and shoulders hurt skip BB row
Red band with handles overhead tricep extension
3x15
Red band tricep pushdowns
4x20
1x35
10lb dumbell hammer curl amraps
50
40
20
Trying to get blood into my tendons
Close grip bench up to 3RM
135x8
185x5
205x3
225x3
235x2
Backdown
215x3
185x8
155x8
Bicep tendons and shoulders hurt skip BB row
Red band with handles overhead tricep extension
3x15
Red band tricep pushdowns
4x20
1x35
10lb dumbell hammer curl amraps
50
40
20
Trying to get blood into my tendons
Btcowboy
Member
Awesome there are a lot of way better powerlifters than I here.. but it is a great place with great people. So welcome and thank you
Yes, but the beauty of the sport is your always competing against yourself, pushing yourself for that next pr. Don’t get me wrong, I always wanted to win my weight class, we all do, but if I hit a pr in a meet, I was fine with that.
in my mind, anybody who puts on a singlet, gets on a platform and lifts in front of a crowd, has to have a set of balls
Btcowboy
Member
Absolutely, well said.
Btcowboy
Member
DE Lower
Low bar Squat @45% 90 seconds between sets
135x8
165x10x2
Speed Deadlift @65% 90 seconds between sets
135x8
225x5
315x6x1
Shrugs
135x3x20 30 seconds between sets
BW Step ups 45 seconds between sets
4x10 each leg
Hanging leg raises 45 seconds between sets
3x15
Low bar Squat @45% 90 seconds between sets
135x8
165x10x2
Speed Deadlift @65% 90 seconds between sets
135x8
225x5
315x6x1
Shrugs
135x3x20 30 seconds between sets
BW Step ups 45 seconds between sets
4x10 each leg
Hanging leg raises 45 seconds between sets
3x15
Bro, next time you do shrugs, try snatch grip. You’ll feel it so much more—unless you’ve already tried it.
Btcowboy
Member
Nope but I will, it was not planned but after pulling most of the plates off I decided to do them but will try snatch grip next time
Worf
Member
solid session
Btcowboy
Member
Thanks, first week of me trying to set up my own Conjugate. Of course lots of good info from you which I am using.
Always open to advice from anyone here if I am not quite doing it right
Btcowboy
Member
Week 1 done
DE Upper
Speed Bench @45% 90 seconds between sets
135x10x3
Superset Band Pushdown and Band overhead extensions 45 seconds rest
4x20,20
BW 224.4lbs pullups neutral grip
4x8
Edit Hammer Curls 20x3x20
Giant set front, side, and rear delt raises plus Band facepulls
10x3x15,15,15,15 red band
DE Upper
Speed Bench @45% 90 seconds between sets
135x10x3
Superset Band Pushdown and Band overhead extensions 45 seconds rest
4x20,20
BW 224.4lbs pullups neutral grip
4x8
Edit Hammer Curls 20x3x20
Giant set front, side, and rear delt raises plus Band facepulls
10x3x15,15,15,15 red band
Cowboy, do you ever change your grip the width on speed bench?
Btcowboy
Member
I am planning it for sure, it was my first speed bench day, edit Wednesday CG ME
Btcowboy
Member
Makes sense to me and have bands
I firmly believe bands and chains were game changers in powerlifting. That’s when totals started to jump
Btcowboy
Member
Just got bands a couple weeks back and just beginning to start fitting them in
Worf
Member
Bands have been good to me on bench and deadlift but throw me off pretty bad on squats, unless it rev. Band. Chains help on everything for me
I was gonna say something like this...I’ve only squatted with bands once, I didn’t like how it felt—but maybe I need to get a decent rack with real band pegs.
I 100% believe that my DL progress was due to a combination of pulling against bands + tons of weak point accessories.
-I like them for bench, but I didn’t see much progress during that period when I was using them a lot. Probably because my form still wasn’t solid and my programming was sub par.
