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Cowboys PL Journey

genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,562
3,216
Sounds like you have a good plan brother. Keep up the progress.

I was going to ask why your deadlift numbers are so much higher than your squat, but I see that posted you tore your hamstring before and you also pull sumo. It makes sense to me.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
Sounds like you have a good plan brother. Keep up the progress.

I was going to ask why your deadlift numbers are so much higher than your squat, but I see that posted you tore your hamstring before and you also pull sumo. It makes sense to me.
Thanks, hired a coach this prep. So looking forward to seeing what he puts together for me. 10 week prep begins Sunday
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
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Time is not working for me today, so hit what I wanted and called it. It is only deload week so no worries.

I am slow lower on bench at about 260. So decided to do reverse band bench as high as I could go for a double. Try and get brain comfy with the heavy weight on bench

Weight less 100lbs at bottom
135x10
185x8
225x5
255x5
280x3
300x3
315x3
345x2 345 at top 245 at bottom
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
Finally back at it, coach sent me first 4 weeks late last night. He is also having me on top of daily video, and comments, update him on calories, macros, sleep, water, stress, bodyweight. Lots in the program I dont do because dont like them but will follow the process.

10 weeks out

Week 1 Day 1

Comp Squat
Work up to a single RPE 6
325x1

Comp Squat
RPE 6
265X3X7

DB RDL
50x12
60x12
70x12

DB Rows
60x12
65x2x12

Rear Delt Fly
10x15
15x15
20x15
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
Week 1 Day 2

Comp Bench work up to a single at RPE 6
245x1 did 2 sets of this as I lost tightness on first set and elbow wobbled. First one was a 6 but second slightly higher 6.5 maybe

Comp Bench 3x8 at RPE 6
205x3x8 RPE 6

High Incline DB press
50x12
55x12 RPE got a tad high
45x12

DB Curls
25x15
30x2x15

Banded tricep pushdown
3x20
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
Week 1 Day 3

Comp Deadlift work up to a single RPE 6
135x5
225x3
315x1
365x1
405x1
430x1 didnt get video so did again
430x1 RPE 6

Comp Deadlift volume at RPE 6
365x3x5 RPE 6

Pendlay Row as expected would be am issue so stopped
95x12 no straps hurt
135x8 with straps still hurt

Bulgarian Split Squats
3x12 each leg just BW

Planks ribs down
3x60 seconds
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
237
W1D4

Comp Bench
135x5
185x4
205x4
225x2x4 RPE 6
230x4 RPE 7

Close Grip Bench
205x8 RPE 8 so drop
185x6 RPE WTF
This went to shit fast overshot my #

EZ Bar Curls
40x12
60x3x12 a little pain in forearm on these

Black band tricep pushdown
4x20

Black band facepulls
4x20
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
2,562
3,216
Nice work brother!

Never had pain in the forearm from the EZ bar curl. Now straight bar curl, that is a different story. Happens almost every time with a straight bar.
 
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