Cowboys PL Log

Btcowboy · Jan 19, 2022

Week 3 day 2

This was supposed to be yesterday but wasnt home to do it.

Comp Deadlift 180 sec rest
135x8
225x6
315x6
335x0x0 got called out as I started my work sets. Too cold when got home and wasnt warming back up.

3 count paused bench 180 sec rest
135x8
155x6
175x3x4
175x12 because felt like it

2 count paused SSB squat 180 sec rest
145x8
195x4
215x3x4

Seal rows 90 sec rest
135x8
155x8
175x8
185x8
205x8 forced last couple
185x8
155x10

Btcowboy · Jan 21, 2022

My scale is broke lol it says I gained this past week... lying scale.

Anyways up a couple lbs got to be the nuances of cutting because I am not eating enough to gain anything and burning a bunch with cardio, lifting, and fire dept.

See what next weeks #s are

FlyingPapaya · Jan 21, 2022

Btcowboy said:
Never noticed it too much earlier in the week. Starting to feel it more now though. Starting Calgary Barbells program Sunday and decided to lower my training maxes slightly lol

I'd like to know how Calgary barbell program goes down the road if you don't mind

Btcowboy · Jan 21, 2022

FlyingPapaya said:
I'd like to know how Calgary barbell program goes down the road if you don't mind

You bet, another week of volume work then into some heavier work. I am cutting so increases in strength may be hard to comment on. I will say to date I love it

Btcowboy · Jan 22, 2022

New Game Plan..

Cutting for the rest of the year, no meets, just get sub 200, hoping between 180-190. Then make plans for meet in 2023 at a much lighter BW.

Not sure training protocols yet, I do know lots of horrible cardio.... for now sticking to CBB but will see how it goes.

Gear protocol stay on 200mg test per week and am adding GH to mix for 10 months.

Btcowboy · Jan 23, 2022

Comp Squats
135x8
225x5
235x5x5

3 count paused bench
135x8
165x5
185x3
205x5x3

Barbell Rows
135x8
155x8
175x8
195x8
215x8

Nordic hamstring curls
4x10

Adductor red band
3x20

Abductors red band
3x15

Btcowboy · Jan 25, 2022

Comp Bench
135x8
165x5
185x5
205x5x5

Close Grip Bench
135x8
155x5
185x3
205x5x3

OHP
45x10
65x8
85x8
95x8
100x8

EZ Bar Curls
40x15
60x15
70x12
80x10

Bird Dogs
3x8 each side

Btcowboy · Jan 27, 2022

So I have been struggling to recover cutting on CBB. Dreading the workouts, and just basically feeling like shit.

I have increased cardio to 2x30mins each day. Fasted am and after my last meal of the day. I have also started incorporating walks/hikes in there as well more to combat boredom lol.

I did my own hybrid version of 5 3 1, crossed with some CBB and some of my prep work. Its 3 days a week lifting.

I started it this week and so far so good.

Week 1 is 5x5 for comp lift @70%
Week 2 is 5x3 for comp lift @75%
Week 3 is 5x1 for comp lift @80%
Increase 5% after every 3 weeks until Week 3 is at 90% then reevaluate 1rm to start over at 70% of the new 1rm

Day 1 squat and bench variation plus accessories
Day 2 bench and bench variation plus accessories
Day 3 deadlift and bench variation plus accessories
Day 4 is a mobility day

I feel this will work well for me and allow me to recover better especially cutting.
I weigh in tomorrow but from my 242 meet weight I am sitting around 224 225 right now and am determined to hit 180 by end of year.

Btcowboy · Jan 27, 2022

Comp Deadlift
135x8
225x5
315x5x5

2 board press
135x8
185x5
205x3
225x5x3

Stiff leg deadlifts
135x8
165x8
185x8
205x8
225x8

Pull ups
10, 10, 9

Adductors red band
3x25

Abductors red band
3x15

silentlemon1011 · Jan 27, 2022

Btcowboy said:
So I have been struggling to recover cutting on CBB. Dreading the workouts, and just basically feeling like shit.

I have increased cardio to 2x30mins each day. Fasted am and after my last meal of the day. I have also started incorporating walks/hikes in there as well more to combat boredom lol.

I did my own hybrid version of 5 3 1, crossed with some CBB and some of my prep work. Its 3 days a week lifting.

I started it this week and so far so good.

Week 1 is 5x5 for comp lift @70%
Week 2 is 5x3 for comp lift @75%
Week 3 is 5x1 for comp lift @80%
Increase 5% after every 3 weeks until Week 3 is at 90% then reevaluate 1rm to start over at 70% of the new 1rm

Day 1 squat and bench variation plus accessories
Day 2 bench and bench variation plus accessories
Day 3 deadlift and bench variation plus accessories
Day 4 is a mobility day

I feel this will work well for me and allow me to recover better especially cutting.
I weigh in tomorrow but from my 242 meet weight I am sitting around 224 225 right now and am determined to hit 180 by end of year.

How are you planning to cut the weight.
Straight deficit, or will you be phasing deficits with refeed?

Btcowboy · Jan 27, 2022

silentlemon1011 said:
How are you planning to cut the weight.
Straight deficit, or will you be phasing deficits with refeed?

Umm pretty much how I have always done it. Straight deficit with a cheat/refeed Friday nights with wife. Cycling carbs somewhat as well, more pre lifting less after. See how it goes, of course deficit will need to get deeper the lower I get.

iGone · Jan 27, 2022

Btcowboy said:
Umm pretty much how I have always done it. Straight deficit with a cheat/refeed Friday nights with wife. Cycling carbs somewhat as well, more pre lifting less after. See how it goes, of course deficit will need to get deeper the lower I get.

Good to see you here btw,
Have you noticed any tangible difference with carb cycling vs plain old deficit?

Btcowboy · Jan 27, 2022

iGone said:
Good to see you here btw,
Have you noticed any tangible difference with carb cycling vs plain old deficit?

No not really and to be honest it is more to do with being lazy and not cooking up enough or any carbs. More accidental carb cycling lol, but there is a little thought behind it. Wether it makes a difference or not I cant say

FlyingPapaya · Jan 28, 2022

Which one of cbb program are you running again.

Btcowboy · Jan 28, 2022

FlyingPapaya said:
Which one of cbb program are you running again.

I was doing the free 16 week one. The set up and the movements look good and I think great for a prep. I just found with 3x week squatting, 2x week DL and trying to do a deep cut that it was too much for me right now. Plan to consider running it after my cut. Although as deep of a cut I am doing may be next year

Powerlifter_500 · Jan 28, 2022

Btcowboy said:
My scale is broke lol it says I gained this past week... lying scale.

Anyways up a couple lbs got to be the nuances of cutting because I am not eating enough to gain anything and burning a bunch with cardio, lifting, and fire dept.

See what next weeks #s are

In simple terms you can lose weight through increasing energy expenditure or consuming less energy. If you're already doing as much as you feel you can and eating as little as you can. Maybe a reverse diet for a bit might be something to look at. I could see if you didn't lose weight, but if you gained you're either eating a lot more than you think or your metabolism is just fucked ATM. I'm pretty sure you're smart enough to know how many calories you eat, so your metabolism might be shot. How many calories are you eating currently? With your activity levels and current weight vs goal weight I'd want to be at 3,000-3,500+ yet a day to comfortably hit my goal in the end.

Btcowboy · Jan 28, 2022

Powerlifter_500 said:
In simple terms you can lose weight through increasing energy expenditure or consuming less energy. If you're already doing as much as you feel you can and eating as little as you can. Maybe a reverse diet for a bit might be something to look at. I could see if you didn't lose weight, but if you gained you're either eating a lot more than you think or your metabolism is just fucked ATM. I'm pretty sure you're smart enough to know how many calories you eat, so your metabolism might be shot. How many calories are you eating currently? With your activity levels and current weight vs goal weight I'd want to be at 3,000-3,500+ yet a day to comfortably hit my goal in the end.

Well weighed this am 222.9 so down 4 from last week. I have it planned out at 2300 cals right now. But I know I am short of the 2300 as I miss more than enough of my carbs at each meal. 3200 is around my mtce cals. May have to do a refeed try and reset metabolism.

Powerlifter_500 · Jan 28, 2022

Btcowboy said:
Well weighed this am 222.9 so down 4 from last week. I have it planned out at 2300 cals right now. But I know I am short of the 2300 as I miss more than enough of my carbs at each meal. 3200 is around my mtce cals. May have to do a refeed try and reset metabolism.

Nice. At least the fucker started going back down again. Lol

When was the last time you ate 3200 calories for at least a week straight?

Btcowboy · Jan 28, 2022

Powerlifter_500 said:
Nice. At least the fucker started going back down again. Lol

When was the last time you ate 3200 calories for at least a week straight?

Last time planned prepping for meet and way over that. Unplanned during xmas

Btcowboy · Jan 28, 2022

Powerlifter_500 said:
Nice. At least the fucker started going back down again. Lol

When was the last time you ate 3200 calories for at least a week straight?

Starting a GH run in a week maybe refeed next week?

Cowboys PL Log

Senior Member

Senior Member

Shit Pickle

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Senior Member

Resident Jizz Towel

Senior Member

The Reporter

Senior Member

Shit Pickle

Senior Member

Senior Member

Senior Member

Senior Member

Similar threads