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Cowboys PL Journey

genetic freak

genetic freak

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Dec 28, 2015
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Do you usually do that much cardio before a meet? I am just thinking your glycogen stores are going to get wiped out being in a calorie deficit with that much cardio for you to have much in the gym.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
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Do you usually do that much cardio before a meet? I am just thinking your glycogen stores are going to get wiped out being in a calorie deficit with that much cardio for you to have much in the gym.
Nope, I do absolutely zero cardio when prepping.

I guess how I worded my post makes it sound like I am prepping for a meet. I am spending the entire year cutting weight, and no meets. My body likes being 210 to 220lbs, my last meet I went up to 242. My next meet 2023 I want to compete at 198 so cutting.

I started this year with my own version of a 3 day 531 and was growing tired of it. Also felt my weight loss stalling a little bit. So decided to bring back my first prep program and only run the volume weeks, not doing the peaking weeks. It adds a 4th lifting day, has me doing 3 squat movements over 2 days, 3 bench movements over 2 days, and 2 deadlift movements over 2 days. Couple this with my 5 week mini recomp blast I am hoping for some decent results over the next 6 weeks or so.
 
genetic freak

genetic freak

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Okay, that makes more sense. There are couple trains of thought when it comes to cutting for powerlifting. You can either get there really quickly to give you more time to stable out and train at that weight or you can slow roll it and try and hit your mark closer to the competition. Both have their pro and con.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
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Okay, that makes more sense. There are couple trains of thought when it comes to cutting for powerlifting. You can either get there really quickly to give you more time to stable out and train at that weight or you can slow roll it and try and hit your mark closer to the competition. Both have their pro and con.
Yeah and I was thinking slow roll this year and overshoot the 198 to 180. Then spend beginning of new year building back up to 198. Not sure its best or right plan, just the plan I cane up with
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
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W1D2

Speed Bench red bands + 100lbs at top
95x8
135x5
155x12x3

Beltless Squat
135x8
185x5
225x3x5

Long Paused Bench 5 count
135x8
160x5
195x5x3

Barbell row
135x20
155x18
175x12

Glute Bridges
35x3x30
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
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I love banded bench press. Nice work!
Thanks, I use bands or chains but typically bands for speed and chains for overload even though its pretty much the same thing just different weight and rep scheme
 
genetic freak

genetic freak

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Dec 28, 2015
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Thanks, I use bands or chains but typically bands for speed and chains for overload even though its pretty much the same thing just different weight and rep scheme
I will do some crazy stuff with bands sometimes. I look at it like, this is either going to be awesome or it is going to f**king wreck me.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
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I will do some crazy stuff with bands sometimes. I look at it like, this is either going to be awesome or it is going to f**king wreck me.
Haha, take a picture of one of your crazier set ups, would love to see it
 
genetic freak

genetic freak

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Dec 28, 2015
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Haha, take a picture of one of your crazier set ups, would love to see it
I started using bands in my dumbbell presses in the same fashion as bench and incline press. It can get kind of scary when my spotter (wife or son) transfers 120 lbs band from a peg to a 60 lbs dumbbell at the bottom of a military press before the second side is set. The band is probably only 30-45 lbs of tension at the bottom, but for 5-10 seconds you have 90-105 lbs on one side and only 60 lbs on the other side. If your core is not strong it will pull you over for sure.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
I started using bands in my dumbbell presses in the same fashion as bench and incline press. It can get kind of scary when my spotter (wife or son) transfers 120 lbs band from a peg to a 60 lbs dumbbell at the bottom of a military press before the second side is set. The band is probably only 30-45 lbs of tension at the bottom, but for 5-10 seconds you have 90-105 lbs on one side and only 60 lbs on the other side. If your core is not strong it will pull you over for sure.
Yeah that sounds sketchy lol
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
281
236
W1D3

Comp Deadlift
135x8
225x5
315x3
385x3x3
385x9 amrap set

Slingshot Bench
135x8
185x5
Add Slingshot
225x5
245x5
260x3x5

RDL
135x10
185x8
225x8
245x3x8

Bodyweight Pullups
14
10
8
 
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