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Cowboys PL Journey

Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
ME Upper
Illegal Wide grip Bench
135x8
185x5
205x3
225x3
235x3
245x3
255x3

JM Press
65x10
85x8
105x6
120x4
135x3
145x2
155x1
165x2

Bent over Barbell Rows
135x8
185x8
225x8
205x8
185x10

OHP
65x8
85x6
105x5
125x4
135x3
145x2

Triset Pinwheel curls, Skullcrushers, Black band tricep pushdown
30x15/60x15/20
40x15/70x15/15
50x10/80x10/12
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
DE Lower

SSB Low Box Speed Squats weight plus 92lbs of chain....
145x5
195x3
215x2
225x8x2 [email protected]
This should be last with shitty SSB, my EliteFTS yoke bar supposed to be here tomorrow

Speed Deadlift weight plus 92lbs of chain
135x5
225x3
275x1
300x6x1 [email protected]

Purple Band Hammy Curls
3x20 each leg

Black Band Adductors
3x20 each leg

Banded Pull Aparts
3x20

Purple Band Pulldowns use a band per arm
30
30
20
Ceazy as Lat pump love it
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
No, they are deadlifts with slightly shorter rom. I use different height blocks to accommodate this, anywhere from 3/4 inch to 4-1/2 inch, basically the exact opposite of a deficit DL, instead of you standing on blocks,the plates on blocks.
Like a lower version of a rack deadlift, at least that's what it reminds me of.

Are you doing a wide stance for your deads? If not then, NO WONDER my back has been jacked. Lol
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
Like a lower version of a rack deadlift, at least that's what it reminds me of.

Are you doing a wide stance for your deads? If not then, NO WONDER my back has been jacked. Lol
It mimics the deadlift off the floor better as its the plates on the blocks. On a rack pull its the bar thats supported so doesnt carry over the same.

I deadlift sumo yes, but just switched to sumo last year for my meet as my coach felt I was stronger sumo than conventional. I have pulled the same weight either way however
 
Stickler

Stickler

VIP Member
Oct 28, 2010
275
194
It mimics the deadlift off the floor better as its the plates on the blocks. On a rack pull its the bar thats supported so doesnt carry over the same.

I deadlift sumo yes, but just switched to sumo last year for my meet as my coach felt I was stronger sumo than conventional. I have pulled the same weight either way however
Ok. I've avoided deadlifts my entire life in fear of back injury, but not any more, coach has me doing stiff & rack deads on 2 different days at the current moment.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
Ok. I've avoided deadlifts my entire life in fear of back injury, but not any more, coach has me doing stiff & rack deads on 2 different days at the current moment.
If done right no issues but if done wrong yeah be afraid lol...

Since I compete I like to keep my lifts close to comp.... with lots of variation to avoid accommodation.

For DL I do block pulls, deficit, RDL, Stiff Leg, and Dimmel. I stiff leg 2x a week, and alternate deadlift max effort with squat max effort.
 
Tomas Payne

Tomas Payne

VIP Member
Jul 29, 2014
1,098
682
Ok. I've avoided deadlifts my entire life in fear of back injury, but not any more, coach has me doing stiff & rack deads on 2 different days at the current moment.
oh boy, you are missing something. Try RDL's, they will kill. Sorry to hear about your back.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
DE Upper

Speed Bench weight plus 72lbs of chain (counted links on floor and did the math, also it doesnt fully unload at the bottom)
3 comp grip, 3 wide grip, 3 close grip
95x5
135x3
145x3
155x3
165x9x3 237 at the top

JM Press light with volume
45x20
65x20
85x15
95x15
105x8

Superset side laterals with rear delt
10x15/15
15x15/15
20x12/10

Dumbell Hammer Curls
20x15
30x15
40x12
50x8
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
The yoke bar arrived, excited to try it out
20220818_123156 (1).jpg
20220818_123344 (1).jpg
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
723
704
That is awesome. I wish I had one, but I am too cheap to buy one.
 
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