Cowboys PL Journey

[Btcowboy]

ME Lower

SSB Good Mornings
145x5
195x3
235x3
265x3
285x3
300x3

Stiff Leg Deadlift
135x8
225x8
275x8
330x8

Nordic Hamstring Curl
3x10

R3d Band Hamstring Curl
3x20 each leg

Pull Ups
BW plus 30lbs x 10
BW plus 20lbs x 10
BW plus 10lbs x 10

 

[Btcowboy]

ME Upper

Illegal Wide Grip Bench
135x8
165x5
185x3
205x3
225x3
245x3
255x3

JM Press
75x8
95x5
115x5
125x6
135x4
Back down
95x12
65x20

DB Rows
50x10
60x10
70x10
80x10

OHP
75x10
95x10
110x8
125x5

Superset DB Hammer Curls with Black Band Tricep Pushdown
30x12 - 30
40x12 - 30
50x12 - 30
60x8 - 30

 

[Btcowboy]

DE Lower

Speed Low Box Squats with SSB 60% weight plus 40lbs chain
145x5
195x3
210x2
220x8x2

Speed Deadlift 60+% weight plus 40lbs chain
135x5
225x3
275x1
315x6x1

Stiff leg Deadlift went a tad lighter and about doubled the reps
135x15
175x15
225x15
250x15

Bodyweight Pullups
20
11
10

 

[Btcowboy]

Need to get more chain, so going to be getting 2 - 6 foot lengths of 3/4 chain, should be about 60lbs. That plus my current 40lbs will give me 100lbs of chain for speed and overload work

 

[Btcowboy]

DE Upper

Speed Bench 60% weight plus 40lbs chain. Working sets 3 comp grip, 3 wide grip, 3 close grip
135x5
155x3
175x3
180x9x3

Incline DB Press
55x12
65x12
75x10
80x8

Meadows Row
45x8
70x8
95x8
110x8

OHP
65x10
85x10
105x8
120x6

Superset DB Hammer curls with Skullcrushers
20x25/50x25
30x20/60x16
40x17/70x12

 

[genetic freak]

Need to get more chain, so going to be getting 2 - 6 foot lengths of 3/4 chain, should be about 60lbs. That plus my current 40lbs will give me 100lbs of chain for speed and overload work

That is why I started using bands. Chains started to become a pain in the ass once began adding a lot.

Nice work BTW. I haven't checked on you in a while, but I love Good Mornings. An old school, underrated exercise. So many people are afraid of them and I have no idea why, except for the fact they have weak lower backs and hamstrings.

 

[Btcowboy]

So 3 weeks of upping calories, dropping some of the cardio and I dropped 2lbs last week. Going to continue to eat more and less cardio until about August . As long as I maintain or drop a little life is good. August we start cutting again

 

[Btcowboy]

Surprisingly a good work out, called out to fire at 2am been up ever since

ME Lower

Comp Squat 85%1rm
135x5
185x3
225x2
275x1
315x1
335x3x1

Comp Deadlift 85% 1rm
135x5
225x3
315x2
365x1
405x1
425x3x1

Nordic Hamstring curl
3x10

Bodyweight Pullups
22
12
8

 

[Btcowboy]

ME Upper

Comp Bench @ 85% of 1rm
135x5
185x3
205x2
225x1
240x1
255x3x1

JM Press
75x10
95x10
105x10
120x7

Bent over Barbell Rows
135x8
185x8
225x8
275x8

OHP
65x8
85x5
105x3
125x3
140x3

DB Hammer Curls
25x15
35x15
45x12
55x10

Purple Band Tricep Pushdown
25
25
20

 

[Btcowboy]

So up all night on FD calls, worked other job in the am, took kid to rehab and crashed, just getting up now. That said DE lower did not happen today. I may change up tomorrow and just do a DE SBD day.

 

[genetic freak]

It is nice when you can plan workouts around life. Unfortunately, in your profession you have to take workouts when you can get them. Sometimes it is better to just rest a day than trying to push it, especially, with any low rep range or high intensity stuff. I would prefer to take a day off and do it right than to go to the gym and just go through the motions.

 

[Btcowboy]

DE SBD

SSB low box (11in) Speed Squats weight 50% plus 10bs, plus 40lbs Chain
145x5
175x3
195x2
205x8x2

Speed Bench Weight 50% plus 10lbs, plus 40lbs chain
135x5
145x3
155x3
165x9x3

Speed Deadlift Weight 50% plus 10lbs, plis 40lbs chain
135x5
225x3
265x6x1

Superset DB side laterals with purple band face pulls
10x20 - 20 each arm
15x20 - 20 each arm
20x15 - 15 each arm

Superset EZ Bar curls with purple band tricep pushdowns
40x20 - 20
60x20 - 20
70x15 - 20