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Cowboys PL Journey

genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
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
279
234
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
279
234
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
279
234
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
279
234
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
 
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