Cowboy's Switch the Darkside

[Btcowboy]

ME Upper

Pin Press up to 3RM
135x8
155x5
185x3
205x3
225x3
235x3
Back down 205x2x5

1 arm DB row each arm
60x8
80x8
100x8
120x8

Single arm dumbell shrug
120x3x10 each arm

Skullcrushers Superset with CG bench with same weight
70x12,20
80x12,15
90x8,8

Black band pushdown 3x amrap
26
20
18

 

[Worf]

Good session

 

[Btcowboy]

Good session

Getting fat got to get it under control see what Saturday brings scale wise, may be enough to kick me in the ass to start cutting...

 

[Btcowboy]

DE Lower

Low bar speed squat @55%
135x8
155x5
175x3
205x2x2
225x6x2
Backdown 185x8

Speed Deadlift with black band @75%
135 +bandx6
225+bandx3
315+bandx2x1
365+bandx6x1

Bulgarian Split Squats
BW (223) x12
BW+30x8
BW+50x2x8

Hanging leg raise
4x15

BW down to 223 and want to keep dropping..
Started adding No Salt (Potassium) to my intra drink see if it helps ab cramps

 

[Btcowboy]

Side note PT gave me a compliment, said I have the most developed vastus medialis he has seen lol. Guess he hasnt seen many lifters lol

 

[Btcowboy]

Missed yesterday due to other commitments make up today

DE Upper
Banded speed bench red bands @55%
95x5
135x3
155x6x1 tendons flaring up again thats enough

Decided to flood arms with blood so
Superset hammer curls with black band pushdown
10x25, x25
20x25, x25
20x25 drop 10x15, x25
20x15 drop 10x15 drop 5x15, x50

Today is one of the days when I say why the fuck am I doing this.

 

[Rudis]

Missed yesterday due to other commitments make up today

DE Upper
Banded speed bench red bands @55%
95x5
135x3
155x6x1 tendons flaring up again thats enough

Decided to flood arms with blood so
Superset hammer curls with black band pushdown
10x25, x25
20x25, x25
20x25 drop 10x15, x25
20x15 drop 10x15 drop 5x15, x50

Today is one of the days when I say why the fuck am I doing this.

Passion, obsession and the fact you want to be as strong as you can possibly me. We all have these days. The fact you got it in is great.

you train alone?

 

[Btcowboy]

Passion, obsession and the fact you want to be as strong as you can possibly me. We all have these days. The fact you got it in is great.

you train alone?

Thanks, and yes I train alone. Have a home gym set up since covid. No one I know interested in powerlifting only bodybuilding so I go it alone lol

 

[Btcowboy]

To my comment yesterday I still feel the same today WTF am I doing this... i do love to be the strongest I can be and I am stronger than most especially at 46 yrs old. It's just that I am feeling beat up. Right ankle and right knee hurt, both arm bicep tendons hurt.... fear of them hurting more starting to affect my lifts, not pushing as hard as I should. Example supposed to do 85% 1RM today squat and DL and my mind is trying to talk me out of it, stupid brain...... anyway more a rant than anything...

 

[Btcowboy]

Rant worked got me pissed off lol

ME Lower

Low Bar Squat up to 85% of 1RM
135x6
225x3
275x1
325x1
345x1
365x1
Figured out Low bar Saturday messed up arms for yesterday. It also destroyed my arms again today

Deadlift up to 85% of 1RM
135x6
225x3
315x1
365x1
415x1
445x1

Pinwheel curls
20x10
30x10
40x10
45x10

Concentration curls
3x10x20

Black band pushdown superset red band pushdown
50, 30
25, 15
20, 10

Have some video of squat and dead will post up when I edit it

 

[Btcowboy]

 

[Btcowboy]

 

[Perrin Aybara]

To my comment yesterday I still feel the same today WTF am I doing this... i do love to be the strongest I can be and I am stronger than most especially at 46 yrs old. It's just that I am feeling beat up. Right ankle and right knee hurt, both arm bicep tendons hurt.... fear of them hurting more starting to affect my lifts, not pushing as hard as I should. Example supposed to do 85% 1RM today squat and DL and my mind is trying to talk me out of it, stupid brain...... anyway more a rant than anything...

I feel that way sometimes. Especially times like these when I'm hurt. Had to take a knee to tie my shoe at Walmart the other night because I can't bend down currently.

Low bar looked good. Probably should stick with it if it doesn't cause pain. Block pull looked fast. Couldn't see form much from that angle.

 

[Btcowboy]

I feel that way sometimes. Especially times like these when I'm hurt. Had to take a knee to tie my shoe at Walmart the other night because I can't bend down currently.

Low bar looked good. Probably should stick with it if it doesn't cause pain. 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

 

[Btcowboy]

I feel that way sometimes. Especially times like these when I'm hurt. Had to take a knee to tie my shoe at Walmart the other night because I can't bend down currently.

Low bar looked good. Probably should stick with it if it doesn't cause pain. Block pull looked fast. Couldn't see form much from that angle.

And the low bar hurts the arms lol

 

[Rudis]

Rant worked got me pissed off lol

ME Lower

Low Bar Squat up to 85% of 1RM
135x6
225x3
275x1
325x1
345x1
365x1
Figured out Low bar Saturday messed up arms for yesterday. It also destroyed my arms again today

Deadlift up to 85% of 1RM
135x6
225x3
315x1
365x1
415x1
445x1

Pinwheel curls
20x10
30x10
40x10
45x10

Concentration curls
3x10x20

Black band pushdown superset red band pushdown
50, 30
25, 15
20, 10

Have some video of squat and dead will post up when I edit it

Sometimes when you’re feeling like this, it might be best to back off just a bit to rest up and heal before you really hurt yourself. I don’t think there are many meets coming up so maybe a break will do you good. Trust me I know it’s easier said than done. You’re pushing for that pr, that total you have in mind that you’re chasing, don’t want to feel like a pussy for taking a break. Hell I still feel like that sometimes. But...........a little break might do you good

 

[Btcowboy]

Sometimes when you’re feeling like this, it might be best to back off just a bit to rest up and heal before you really hurt yourself. I don’t think there are many meets coming up so maybe a break will do you good. Trust me I know it’s easier said than done. You’re pushing for that pr, that total you have in mind that you’re chasing, don’t want to feel like a pussy for taking a break. Hell I still feel like that sometimes. But...........a little break might do you good

Thanks your probably right and I know and its in my head... just started on 4th week of Conjugate and was hoping to get through the 16 weeks I planned with minimal deloads...

Funny thing knee and ankle felt fine and 365 is the heaviest squat in a long while (been working on fixing my squat). Just came off Smolov JR and PRd bench in September with no tendon pain benching 4x a week.... I am thinking back to when my arm tendon issues started and it was when I first tried low bar squat. I quit low bar and it got better... the issue my body mechanics is low bar no matter how hard I have tried to get it to follow high bar lol... Now the new tendon pain is due to being back at low bar again... I think if I limit low bar to once or twice every 4 weeks I may be able to get through it...

Quite the game we are in...

 

[Worf]

Thanks your probably right and I know and its in my head... just started on 4th week of Conjugate and was hoping to get through the 16 weeks I planned with minimal deloads...

Funny thing knee and ankle felt fine and 365 is the heaviest squat in a long while (been working on fixing my squat). Just came off Smolov JR and PRd bench in September with no tendon pain benching 4x a week.... I am thinking back to when my arm tendon issues started and it was when I first tried low bar squat. I quit low bar and it got better... the issue my body mechanics is low bar no matter how hard I have tried to get it to follow high bar lol... Now the new tendon pain is due to being back at low bar again... I think if I limit low bar to once or twice every 4 weeks I may be able to get through it...

Quite the game we are in...

Conjugate is NOT all gas and no brakes. Even if you follow the “west side” application it’s 4 week waves, this is supposed to be a deload week. listen to the Dave Tate stuff and Matt Wenning stuff they touch on it, also Wendler 5/3/1 ,4th week is a deload, Brandon Lilly (these guys all came from west side) waves everything so there isn’t even 2 heavy sessions once in a week. Louie Simmons said multiple times in interviews that Chuck Vogelpoles biggest flaw is he wouldn’t deload. I’m not a west side disciple, it has its flaws for sure. Don’t fool yourself into thinking that conjugate goes 16 weeks without a deload. At is core “conjugate“ is supposed to suit the lifter and you have to Taylor it to YOU! Going heavy as fuck 2x a week is going to require light weeks here and there, listen to your body.

 

[Btcowboy]

Conjugate is NOT all gas and no brakes. Even if you follow the “west side” application it’s 4 week waves, this is supposed to be a deload week. listen to the Dave Tate stuff and Matt Wenning stuff they touch on it, also Wendler 5/3/1 ,4th week is a deload, Brandon Lilly (these guys all came from west side) waves everything so there isn’t even 2 heavy sessions once in a week. Louie Simmons said multiple times in interviews that Chuck Vogelpoles biggest flaw is he wouldn’t deload. I’m not a west side disciple, it has its flaws for sure. Don’t fool yourself into thinking that conjugate goes 16 weeks without a deload. At is core “conjugate“ is supposed to suit the lifter and you have to Taylor it to YOU! Going heavy as fu k 2x a week is going to require light weeks here and ther, listen to your body.

Agreed, and you are all right.. get through this week and before I start week 5 will take a deload week. And going forward do a deload after every 4th week. Pretty sure arm tendons are due to low bar squat so they will be done minimally

Also thanks appreciate all the feedback. I know you are all spot on... sometimes tough to accept deloads... I am not in a blast, not in any upcoming meets so whats the big deal lol...

 

[Rudis]

Conjugate is NOT all gas and no brakes. Even if you follow the “west side” application it’s 4 week waves, this is supposed to be a deload week. listen to the Dave Tate stuff and Matt Wenning stuff they touch on it, also Wendler 5/3/1 ,4th week is a deload, Brandon Lilly (these guys all came from west side) waves everything so there isn’t even 2 heavy sessions once in a week. Louie Simmons said multiple times in interviews that Chuck Vogelpoles biggest flaw is he wouldn’t deload. I’m not a west side disciple, it has its flaws for sure. Don’t fool yourself into thinking that conjugate goes 16 weeks without a deload. At is core “conjugate“ is supposed to suit the lifter and you have to Taylor it to YOU! Going heavy as fuck 2x a week is going to require light weeks here and there, listen to your body.

You are correct Worf with everything you mentioned. I trained at Westside and we did have deload weeks, only way to keep the damage to our bodies at a minimum. Chuck V was a hell of a powerlifter but on his speed days, they would turn into a hybrid de/me day. He’s also very intelligent and his wife used to do my daughters hair.
All programs have flaws. The biggest thing I learned over the years, and I learned it the hard way is to listen to your body