Cowboys PL Log

[Btcowboy]

So as mentioned early I am cutting down to 200, so expecting #'s to suffer.

Calgary Barbell
Week 1 Day 1

Comp Squat 3 min rests
135x8
185x8
225x4x7

Paused Bench 3 min rests
135x8
155x8
175x4x7

OHP 2 min rests
65x8
85x8
95x2x8
85x8

Bent Over Row 90 sec rests
135x12
155x3x12

Nordic Hamstring Curls 60 sec rest
4x8

 

[Btcowboy]

Week 1 Day 2

Comp Deadlift (sumo) 180 sec resr
135x8
225x8
300x4x7

3 count paused bench 180 sec rest
135x8
155x3x6

SSB Squat 2 count pause 180 sec rest
135x8
185x5
200x3x5

Seal Rows (mimic bench set up) 90 sec rest
135x8
185x5x8

 

[Trendkill]

I have a love/hate relationship with seal rows.

 

[silentlemon1011]

I have a love/hate relationship with seal rows.

I have a hate/Hate relationship with Seal rows

Takes my ego and kicks it in the nuts.
Meaning I should do more seal rows

 

[Btcowboy]

I have a hate/Hate relationship with Seal rows

Takes my ego and kicks it in the nuts.
Meaning I should do more seal rows

Same here but need a barbell to mimic bench and that seemed like a good choice

 

[Trendkill]

I have a hate/Hate relationship with Seal rows

Takes my ego and kicks it in the nuts.
Meaning I should do more seal rows

This is like 90% of the key to strength training and the hardest part to execute. Do the stuff you suck at and you will become stronger. Damn ego is so hard to tame sometimes.

 

[silentlemon1011]

This is like 90% of the key to strength training and the hardest part to execute. Do the stuff you suck at and you will become stronger. Damn ego is so hard to tame sometimes.

Agreed
Anything I hate, I do more often
Other than bench and bench variations lol

 

[Btcowboy]

This is like 90% of the key to strength training and the hardest part to execute. Do the stuff you suck at and you will become stronger. Damn ego is so hard to tame sometimes.

@Worf said to me once "if you suck at something do more of it". It has always stuck with me for both lifting and other parts of life.

 

[silentlemon1011]

My biggest ego wall is High bar squat
Specifically high bar ATG
I should hit it every workout

abut by the time I'm done training heavy LB, there isnt enough gas left and I say fuck it

I say this, as I'm literally LB squatting lol

 

[Btcowboy]

Week 1 Day 3

Pin squat 120 sec rest 1.1.1 tempo
135x8
185x6
210x3x6

2 board press 60 sec rest
135x8
165x8
185x6
205x3x6

1 arm DB rows 90 sec rest
60x10
75x10
80x5x10

Bird dogs 90 sec rest
3x6 each side

 

[Btcowboy]

Week 1 Day 4

BW this am 227.8 down 1.4lbs for the week. Got my booster shot this am as well.. Need to have it at my fire dept.

2 count paused just off the floor Deadlift 120 sec rest
135x8
225x6
285x3x6

Rep Bench (T&G) 120 sec rest
135x10
160x4x10

Stiff leg deadlifts frok floor 180 sec rest
135x8
155x8
175x8
180x3x8

Pull Ups 90 sec rest
10/10/8/5

Skullcrushers 90 sec rest
60x10
70x10
80x4x10

Black Band Tricep Pushdown 60 sec rest
4x15

 

[Btcowboy]

Week 2 Day 1

Comp Squat 180 sec rest
135x8
185x6
235x4x6

Paused Bench 180 sec rest
135x8
155x6
180x4x6

OHP 120 sec rest
45x8
65x8
85x3x8

Bent over row 90 sec rest
135x12
155x12
165x3x12

Nordic Hamstring Curls 60 sec rest
12/12/12/12

 

[Btcowboy]

Week 2 Day 2

Comp Deadlift 180 sec rest
135x8
225x6
315x4x6

3 count paused bench 180 sec rest
135x8
150x6
160x3x6

2 count paused SSB squat 45 sec rest
145x8
195x6
200x3x6 45 sec rests suck

Seal Rows mimic bench 90 sec rest
135x8
165x8
190x4x8
160x10

 

[silentlemon1011]

Week 2 Day 2

Comp Deadlift 180 sec rest
135x8
225x6
315x4x6

3 count paused bench 180 sec rest
135x8
150x6
160x3x6

2 count paused SSB squat 45 sec rest
145x8
195x6
200x3x6 45 sec rests suck

Seal Rows mimic bench 90 sec rest
135x8
165x8
190x4x8
160x10

Lots of good back accessories the last few days.
Weak spot?

 

[Btcowboy]

Lots of good back accessories the last few days.
Weak spot?

Nope just what is in Calgary Barbells Program... weight seems light right now but it I amnin volume block so..

 

[silentlemon1011]

Nope just what is in Calgary Barbells Program... weight seems light right now but it I amnin volume block so..

Ahhh gotcha
How is CBB treating you
I've always been interested in the program, but I was never sure if it was close enough to my hybrid SBD/Hypertrophy training that I'm currently running

Interested to see the results

 

[Btcowboy]

Ahhh gotcha
How is CBB treating you
I've always been interested in the program, but I was never sure if it was close enough to my hybrid SBD/Hypertrophy training that I'm currently running

Interested to see the results

So far I like it but am only 2 weeks in to it

 

[Btcowboy]

Week 2 Day 3

Still keeping cardio at 30min fasted LISS Mon through Fri

Pin squats 120 sec rest
135x8
185x5
225x3x5

2 board press 60 sec rest
135x8
185x5
215x3x5

1 arm DB rows 90 sec rest
60x10
70x10
80x5x10

Birdogs 60 sec rest
3x6 each side

 

[Btcowboy]

So no lifting today spent the day on the river looking for a jumper that went in, and dont feel like it now. Pretty sore, imagine white water and a power boat.

Anyways scale is still trending down 224 this am for a total of 18lbs down since meet. Still aways to go to 200

 

[Btcowboy]

Week 3 Day 1

Comp squats 180 sec rest
135x8
225x6
245x4x6

Paused Bench 180 sec rest
135x8
155x6
190x4x6

OHP 120 sec rest
45x10
65x8
90x3x7

Bent over barbell row 90 sec rest
135x8
165x8
185x3x8

Nordic Hamstring Curls 60 sec rest
5x10