Latest posts

Forum Statistics

Threads
25,884
Posts
508,470
Members
27,965
Latest Member
HorseCar
What's New?

Cowboys PL Journey

Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
I figured when you mentioned the pec. I stopped doing an over under a long time ago, because of that. Much higher risk of pec or bicep tear with an over under grip vice an overhand grip.
Very true
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
I figured when you mentioned the pec. I stopped doing an over under a long time ago, because of that. Much higher risk of pec or bicep tear with an over under grip vice an overhand grip.
I used to use hook grip, but it got to be too much and constantly tearing skin off of one thumb.

I know I have the grip strength so can start using straps on the higher rep/set days without too much issue.

Seems like this was just a pull and not a tear so got lucky. Rest, ice, should be good.

Odd thing with this pull it was on my over side not my under.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
Pec felt a little better last night so did some light pump shoulder work at FD before the sauna. May try some arm work later today.

Bodyweight finally a positive to report.
Down 3lbs this last week to 213.8. Hoping the trend continues

Update on my son;
It took 3 months, some nasty phone calls, emails, etc but he finally got transferred to the hospital in our town. Now at least he has some family support and close to home. We can get to work with him on rehab with the goal of hoping he can get to at least an assisted living level and pretty much take care of himself for the most part
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
634
597
That is great news about your son!

Yeah, that is weird about the pec. I assumed it was the under grip side. I use straps on anything that is not a single anymore. I am not worried about grip strength, I know it is there. If I can pick up and walk 200 lbs dumbbells across the gym without straps I know my grip is just fine.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
That is great news about your son!

Yeah, that is weird about the pec. I assumed it was the under grip side. I use straps on anything that is not a single anymore. I am not worried about grip strength, I know it is there. If I can pick up and walk 200 lbs dumbbells across the gym without straps I know my grip is just fine.
Thank you, its been a battle and my my poor wife bearing the brunt of it. She has MS herself and this took a toll on her.

Yeah agree if I can hang on to my 1rm for a single or more, I can back off on the grip and use straps. I also wonder if I at times maybe shrug a little when locking out, which would strain the pecs.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
W6D1

Squat
135x8
225x5
275x3
295x3x3
295x9 amrap set

Beltless 1.5inch deficit Deadlift
135x8
225x5
315x3x5

Double paused Squat 1 count bottom 3 count half way up
135x5
225x3
245x3
265x3
275x3

Pullups
BW plus 10lbs 18
BW plus 15lbs 10
BW plus 20lbs 8
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
634
597
Sorry to hear your wife has MS. My dad does as well. He was diagnosed in 1989 and is still going, but life is pretty rough for him. He is stubborn as hell though and refuses all treatment and will not take any vitamins or supplements I suggest.

Nice work on the pull-ups. Most people, even body builders, struggle to get 18 pull-ups with just their bodyweight.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
Sorry to hear your wife has MS. My dad does as well. He was diagnosed in 1989 and is still going, but life is pretty rough for him. He is stubborn as hell though and refuses all treatment and will not take any vitamins or supplements I suggest.

Nice work on the pull-ups. Most people, even body builders, struggle to get 18 pull-ups with just their bodyweight.
Thank you, yes its a wicked disease. My wife takes some meds but refuses others. She is progressive so not getting better. The big trigger for her is stress and with the boys OD this knocked her down some.

I used to really struggle with pullups and had to use the assisted pull up machine. I have been working towards a 20 rep BW pull up which I hit a couple weeks back so now working on BW plus....I think reason why most struggle is pull downs and the assisted machine do not involve the same mechanics, that when they try they just cant get more than a few.
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
634
597
Thank you, yes its a wicked disease. My wife takes some meds but refuses others. She is progressive so not getting better. The big trigger for her is stress and with the boys OD this knocked her down some.

I used to really struggle with pullups and had to use the assisted pull up machine. I have been working towards a 20 rep BW pull up which I hit a couple weeks back so now working on BW plus....I think reason why most struggle is pull downs and the assisted machine do not involve the same mechanics, that when they try they just cant get more than a few.
Agreed. The only way you can get better at pull ups is by doing pull ups.
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
W6D2

Bench
135x8
185x5
205x5
225x5x5

Beltless Squats
135x8
225x5
245x2x5
255x5

5 count paused bench
135x5
185x5
205x3
225x3x3

Seal Rows Bench grip width
135x20
165x15
185x10
195x8
165x12

I am officially beat, 6 weeks of my prep program, in a calorie deficit and I am wiped. I am going to finish this week up with some accessories on Thursday. I am going to deload next week and plan to finish weeks 7, 8, and 9 right after that
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
As mentioned will be deloading this coming week. I have about 4 weeks left on this blast. If I deload then finish the last 3 weeks of my current program it all wraps upnat the same time.

After this I am not sure. I wont be running my prep again, looking at something else. Still need to continue cutting so that may or may not affect my choice in programming. I am considering Conjugate but would modify the ME days to only 1rm once a month, knowing the maxes may drop as the weight continues to drop
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
232
156
Deload Arms

Biceps

EX bar curls wide grip
20x20
40x15
60x15
70x12
Narrow grip
40x15
50x12
60x10

Incline DB curls
10x20
15x20
20x15
25x15

Concentration curls
15x3x20

Cable curls
10x3x20

Triceps

EZ bar Skullcrushers
40x20
60x20
70x15
80x12
90x10

Seated Overhead tricep extension with chain
20x15 each arm
40x8 each arm
20x2x15 each arm

Black band tricep pushdown
4xamrap
30/30/28/25

Plan on shoulders tonight before sauna
 
Who is viewing this thread?

There are currently 1 members watching this topic

Top