Cowboy's Switch the Darkside

[Btcowboy]

Missed my deadlift day on Sunday due to fire dept training. Was going to make up yesterday but fire dept was busy son couldn't.

Face Pulls red band
4x30

Bench
135x8
165x5
190x5
200x4x5
AMRAP 200x10

Dumbell Incline bench
45x12
55x10
65x3x10
70x8

Dumbell Incline Flys
20x15
25x15
30x15

Lat focused banded straight arm pull down
Redx30
Blackx3x20

Skullcrushers superset hammer curls
70x10/25x15
80x10/35x10
90x10/45x10

 

[Chewbacca]

Missed my deadlift day on Sunday due to fire dept training. Was going to make up yesterday but fire dept was busy son couldn't.

Face Pulls red band
4x30

Bench
135x8
165x5
190x5
200x4x5
AMRAP 200x10

Dumbell Incline bench
45x12
55x10
65x3x10
70x8

Dumbell Incline Flys
20x15
25x15
30x15

Lat focused banded straight arm pull down
Redx30
Blackx3x20

Skullcrushers superset hammer curls
70x10/25x15
80x10/35x10
90x10/45x10

Excellent workout according to plan

 

[Chewbacca]

I hate it when my workout breaks down because of work or other everyday problems.

 

[CoffeeZombie]

I was also going to the hall yesterday. I mixed the protein into a shaker and put it in my bag. When I came to the hall, I opened my bag. All my clothes were in protein)) in the end there was no workout

 

[Btcowboy]

I was also going to the hall yesterday. I mixed the protein into a shaker and put it in my bag. When I came to the hall, I opened my bag. All my clothes were in protein)) in the end there was no workout

You're a firefighter too? Awesome

 

[Btcowboy]

Pretty much a wash this week training and diet wise....Fire Dept Christmas party last night so a little under the weather today. With Christmas next week and all that entails I am just going to do what I can and jump back at it properly the week after. Focus then will be drop to 200 and then plan and prep for my next meet, either June where I live or possibly cross the border and do a USPA meet.

Looking back at last year I spent just shy of 6 months in meet prep due to first meet being postponed 4 weeks out.

 

[Chewbacca]

You're a firefighter too? Awesome

Do you work as a firefighter? as a child I dreamed of being him, but life turned out differently)

 

[Chewbacca]

Pretty much a wash this week training and diet wise....Fire Dept Christmas party last night so a little under the weather today. With Christmas next week and all that entails I am just going to do what I can and jump back at it properly the week after. Focus then will be drop to 200 and then plan and prep for my next meet, either June where I live or possibly cross the border and do a USPA meet.

Looking back at last year I spent just shy of 6 months in meet prep due to first meet being postponed 4 weeks out.

Yes, my whole regime is going to hell because of the holidays and celebrations. But the holidays are good

 

[Btcowboy]

Do you work as a firefighter? as a child I dreamed of being him, but life turned out differently)

I am a volunteer firefighter in the community I live, a busy hall so thankfully I have a full time job that allows me to attend the calls. .. I had wanted to be a career firefighter growing up but missed that opportunity.

 

[CoffeeZombie]

You're a firefighter too? Awesome

Yes, I was. but for health reasons he was forced to leave his favorite job. These are the best years of my life

 

[CoffeeZombie]

I am a volunteer firefighter in the community I live, a busy hall so thankfully I have a full time job that allows me to attend the calls. .. I had wanted to be a career firefighter growing up but missed that opportunity.

It is perfectly. you are a great fellow for helping in such an important and difficult matter

 

[Chieftain]

You're a firefighter too? Awesome

and I work as an ambulance paramedic. More precisely, the driver of this assistance car)

 

[CoffeeZombie]

we have snow and winter has come damn it, I screwed up like that today. leg hurts now and has to skip cardio and workout it makes me sad

 

[barbell001]

2 main lifts in 1 session? Idk if I’d be able to do that, lol. Maybe my work capacity just sucks.

Definitely in tho. Looking forward to seeing your progress dude.

I just stick to 1 main lift per session too. No way could I put maximum effort into 2 main lifts.

 

[Btcowboy]

I just stick to 1 main lift per session too. No way could I put maximum effort into 2 main lifts.

Really the 2nd is a variation of the main and not done to the same intensity amd only serves to compliment the main

 

[barbell001]

@Btcowboy
Your 1rm on bench maybe a bit higher but not a significant amount more.
I think your estimated max for squats is VERY low. In your log I remember seeing a 365x8 give or take? I dont think I can get 365x8, I mean its possible but I never really go over 6 on main movements. Ive done it for 6 and my max is 450.
Something about powerlifting different from bodybuilding is CNS failure vs muscle failure. Single, doubles, triples is a different animal than cranking out 20 sets of 8-12 and only stopping from lactic acid build up and blood pump. Thats the last thing a powerlifter wants except some accessories. Powerlifting is all about straining. Listening to Dave Tate (he's a bit long winded but apparently so am I) pod casts really made me a believer in doing this and its helped me. The magic happens above 90% which is singles, doubles and triples I think as you make the switch you'll realize you're stronger than what you believe. Training the CNS/PNS and perfecting form is what makes powerlifters strong. Most powerlifters dont have massive legs yet can squat tremendous amounts of weight.

Very true - Singles, Doubles and Triples are where its at especially at failure. I can progress very well just doing singles as long as I get them up close to or at failure point.

 

[amindzeye]

@Btcowboy What brand are your resistance bands?