Cowboy's Switch the Darkside

[Btcowboy]

Last day week 5

Close Grip Bench
135x8
165x8
185x8
195x3x8

Barbell rows
135x20
165x20
185x12

Mobility
Limber 11
Myofascial Release
Ankle, hip, shoulder Mobility
Red band tricep pushdown 50/30/20

 

[Btcowboy]

Week 6 Day 1 Exactly 8 weeks out

Low bar Squat
135x8
225x5
275x3
315x3
335x3x3
335x5 amrap set, strength there gas wasn't

1.5 inch Beltless Deficit Deadlift
135x8
225x5
315x5
335x3x5

Pin Squat 3 count pause (not what I was supposed to do but, felt I needed a depth reminder)
135x5
225x2x3
245x2x3
265x2x3

Chins
BWx13/10/8

Planks
1:32/1:11/1:07

 

[Btcowboy]

Just some rambling

Squats not moving up as quick as DL and Bench but slowly coming up... Squats suck and always been my weak point especially now that my bench moving.

Happy with body weight, cut went pretty much as planned was 2 lbs short of my goal. Prep gain is right on track too.

Really hating the volume right now, especially the AMRAP days but 3 weeks left of those and on to peaking.

Starting Var in a week or two, that will be a nice boost.

Halo I like seem to tolerate well at 20mg pwo.

Getting nervous for meet, first time jitters..

 

[Worf]

Just some rambling

Squats not moving up as quick as DL and Bench but slowly coming up... Squats suck and always been my weak point especially now that my bench moving.

Happy with body weight, cut went pretty much as planned was 2 lbs short of my goal. Prep gain is right on track too.

Really hating the volume right now, especially the AMRAP days but 3 weeks left of those and on to peaking.

Starting Var in a week or two, that will be a nice boost.

Halo I like seem to tolerate well at 20mg pwo.

Getting nervous for meet, first time jitters..

So when is the transition to singles supposed to happen? If I wasn’t having some one do my program I would’ve done a volume block and dropped it down to doubles about 6 weeks and switch to singles after

 

[Btcowboy]

So when is the transition to singles supposed to happen? If I wasn’t having some one do my program I would’ve done a volume block and dropped it down to doubles about 6 weeks and switch to singles after

Another 3 weeks Perrin doing my programming

 

[Btcowboy]

Another 3 weeks Perrin doing my programming

Now that I have 7 through 9 I see its a progression for the amraps which makes absolute perfect sense
1-3 amraps 7-9 goal
4-6 amraps 5-7 goal
7-9 amraps 3-5 goal

 

[Btcowboy]

Week 6 Day 2

Bench
135x8
165x5
185x5
205x5
215x5x5
Tendons on fire so bad arms are vibrating

Beltless SSB squat
145x5
225x5
260x3x5
Used SSB as opposed to High bar due to arms

5 count paused bench
135x5
185x3
205x3
215x4x3
Arms felt better so tried paused bench went until was too bad again.

Thought today was a good day short of the intense tendon pain. Got PT booked for tomorrow night see if it helps.

 

[Worf]

Week 6 Day 2

Bench
135x8
165x5
185x5
205x5
215x5x5
Tendons on fire so bad arms are vibrating

Beltless SSB squat
145x5
225x5
260x3x5
Used SSB as opposed to High bar due to arms

5 count paused bench
135x5
185x3
205x3
215x4x3
Arms felt better so tried paused bench went until was too bad again.

Thought today was a good day short of the intense tendon pain. Got PT booked for tomorrow night see if it helps.

What does the pt you see do for this? Have they found the root cause?

 

[Btcowboy]

What does the pt you see do for this? Have they found the root cause?

No root cause he digs into the tendons and massages them and does shockwave...Going to send him an email before appt seeing what else he can do

 

[Btcowboy]

Day 3 week 6

Arms are toast so did what I could today

Speed Deadlift
Red Band
135x8
225x5
275x1
295x6x1
Swap to black band
295x6x1

Slingshot Bench
135x8
185x5
205x5
Add Slingshot
230x5
250x5
255x5
Arms are finished... not sure path forward right now

 

[Worf]

Day 3 week 6

Arms are toast so did what I could today

Speed Deadlift
Red Band
135x8
225x5
275x1
295x6x1
Swap to black band
295x6x1

Slingshot Bench
135x8
185x5
205x5
Add Slingshot
230x5
250x5
255x5
Arms are finished... not sure path forward right now

Take a day off and squat saturday depending on your schedule. some real light pump stuff should help your arms recover but I wouldn’t push it. Listen to your body. You have a theragun or equivalent?

 

[Btcowboy]

Take a day off and squat saturday depending on your schedule. some real light pump stuff should help your arms recover but I wouldn’t push it. Listen to your box. You have a theragun or equivalent?

No theragun, just lacrosse ball

 

[Btcowboy]

Weight today is 217

Due to tendon pain not lifting today just going to mobility work. Hate doing it but going to change comp squat from low to high bar see if this helps the arms.. not cool at 7 weeks out but as perrin says better to be lighter on 1 lift than all 3. Back to lifting Sunday

 

[Btcowboy]

Week 7 day 1 7 weeks out

High Bar Squat
135x8
185x5
225x5
255x5
275x2x5
285x3x5

3 inch block pulls
135x5
225x5
315x3
365x3
405x2
455x2
485x2

SSB paused squats 1 sec hole, 3 sec midway
145x5
235x3
255x2x3
275x2x3
285x3

Planks
1:38
1:08
1:06

Just for blood flow for arms
Superset r2s band pushdown and 10lb hammer curls
3x30 of each

 

[Worf]

Double SSB pause squats, jfc. I’ll pass lol

 

[Btcowboy]

Double SSB pause squats, jfc. I’ll pass lol

Yeah they suck been doing them 1x a week last 7 weeks, 2 more weeks of them to go lol

 

[Btcowboy]

Havent been posting many vids on prep lately here.

After the arm fiasco last week here are my 2 highlights from today. So switched to high bar going forward

285x5 high bar which is 25lbs heavier than planned for low bar, and I am finding depth better.


And here is my 485x2 3 inch block pull, a PR as far as I know

 

[Worf]

Very nice. Depth issues resolved. Depth on squats is probably on the side of too much tbh. You could cut em 2” higher if that helps you

 

[Btcowboy]

Very nice. Depth issues resolved. Depth on squats is probably on the side of too much tbh. You could cut em 2” higher if that helps you

Ahhh thanks.... I will eventually find the best depth but for now keeping there, but I bet as the weight gets heavier my depth may start to come up some.

 

[Btcowboy]

Week 7 Day 2

Speed Bench Red bands
95x5
145x3
155x12x3 arms starting to act up

Beltless High Bar Squat
135x5
185x5
225x5
245x5
265x2x5

5 second paused bench
135x5
185x3
205x3
225x2x3
210x3 arms have had enough

Blood flow superset
Red band tricep pushdown and 10lb pinwheel curls
40/30/20/12 each