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Cowboys PL Journey

genetic freak

genetic freak

VIP Member
Dec 28, 2015
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405 for 8 is rough. Nice work brother!

Ever think about moving deadlifts to the end of your workout? I would assume the rest of your workout is impacted by the glycogen depletion caused by the deadlifts in that rep range.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
279
236
405 for 8 is rough. Nice work brother!

Ever think about moving deadlifts to the end of your workout? I would assume the rest of your workout is impacted by the glycogen depletion caused by the deadlifts in that rep range.
I haven't no, as its my main lift of the day. I only do the amrap once every 3 weeks. Typically in a 3 week period its a 5x5 week 1, 12x 1-3 depending on which lift form speed, then the 3x3 plus amrap as a peak week to judge strength.

But yes I am pretty beat after the amraps. Pretty happy over the last 4 weeks my 385x9 and now 405x8 shows my DL still sitting over 500.

Of course in 3 weeks its amrap to 3-5 rep range so maybe 435-455 ish
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
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I haven't no, as its my main lift of the day. I only do the amrap once every 3 weeks. Typically in a 3 week period its a 5x5 week 1, 12x 1-3 depending on which lift form speed, then the 3x3 plus amrap as a peak week to judge strength.

But yes I am pretty beat after the amraps. Pretty happy over the last 4 weeks my 385x9 and now 405x8 shows my DL still sitting over 500.

Of course in 3 weeks its amrap to 3-5 rep range so maybe 435-455 ish
If you are only doing it every 3 weeks then I would keep it where it is at. Don't mess with progress.
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
279
236
W5D1

Speed Squats weight plus 40lbs chain
135x5
185x3
225x12x2

Beltless 1.5 inch deficit Deadlift
135x8
225x5
315x5
325x3x5

Double paused Squats 1 count bottom 3 count midway up
135x5
185x3
225x3
260x5x3

Pull ups Bodyweight Plus 10lbs
16
10
8
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
279
236
W5D2

Bench
135x8
185x5
205x3
225x3x3
225x11 amrap set

Beltless Squat
135x8
225x5
255x3x5.

5 count paused bench
135x8
185x5
205x3
225x5x3

Bent over barbell rows
135x15
165x15
185x12
200x10

Glute Bridges
70x3x30
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Are those deficit deadlifts going below the "floor"?

Nice work!
 
Btcowboy

Btcowboy

MuscleHead
Apr 17, 2022
279
236
W5D3

Deadlift
135x8
225x5
315x5
395x4x5
395x4 dropped the 5th rep as felt a sharp pull in right pec

Slingshot Bench
Skipped due to pec pull, even bar weigh aggravated it

SSB Good Mornings
145x8
165x8
185x8
200x8
215x8

BW pullups
Skipped due to pec pull

Funny story
Neighbor posts onbour neighborhood facebook page a video of glasses of water in his house shaking with a booming sound. Says its happening every Thursday between 9 and 10am. Asking if he is going nuts..... I deadlift Thursdays between 9 and 10am lol
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
Do you deadlift with an over under grip?
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
721
702
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.
 
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