Goals & Gains Kowboy Up

[Kung Fu Kowboy]

The Roll of Shame is not really advisable with the kind of weights @Kowboy On Sherdog is Benching. While you can dump plates, that's also risky because you can lose control of the bar and hurt your shoulder.

The only way to Bench safely on your own is if you can set up Safety Pins on the Bench/Cage to catch the Bar if you fail the lift. I don't know if Cowboy has safety pins

Nope. Bench from Academy ... bought years ago.

 

[Kung Fu Kowboy]

Weight - 223 LBS

Easy workout before the Longhorns and Aggies

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1

Definitely need to move up 10 lbs per lift at this point

 

[Kung Fu Kowboy]

Walked 4 miles

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
225 lbs x 5
185 lbs x 10

 

[Kung Fu Kowboy]

Walked 4 miles

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
225 lbs x 5
185 lbs x 10

Current Reps I can get

185 lbs 20+
225 lbs 10 - 15
245 lbs 5
265 lbs 3

 

[Kung Fu Kowboy]

Little afternoon workout cause... why the hell not

Bench

185 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
265 lbs x 1

 

[Kung Fu Kowboy]

Walked 4 miles

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
225 lbs x 5
185 lbs x 10

Little afternoon workout cause... why the hell not

Bench

185 lbs x 1
225 lbs x 1
245 lbs x 1
265 lbs x 1
265 lbs x 1

Most likely won't be able to lift again until Friday... So one more rep

265 lbs x 1

 

[zapataxiv]

i was thinking about your situation
maybe you could try to higher volume at lower weights to keep progressing
so instead of just keeping throwing on plates. try to do like 5x5 at 225 and increase that way getting prs. it's also a valid way to build your overall strength

smolov jr works that way

like he current program I have has me doing 5x15@55% on Friday

 

[Kung Fu Kowboy]

I was going to take the next few days off... but feeling tired and agro after a 12 hour shift so got home and wanted to lift something heavy

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1

 

[Devil's_Advocate]

Is there a reason you only/almost exclusively do bench press?

 

[Stargazer Rex]

Is there a reason you only/almost exclusively do bench press?

I'd like to see some upper back work in here at least to protect the shoulders.


Also more curls!

 

[KnightTemplar]

Is there a reason you only/almost exclusively do bench press?

For there is no God but Bench, and Curls are His Prophet(Gainz be upon him!)

 

[Kung Fu Kowboy]

Is there a reason you only/almost exclusively do bench press?

Nuked my knee decades back in high-school and kinda limited on what I can do... Squats and Deadlifts once a week, if I'm lucky.

 

[Devil's_Advocate]

Nuked my knee decades back in high-school and kinda limited on what I can do... Squats and Deadlifts once a week, if I'm lucky.

My knees are quite jacked up as well with torn menisci so I can relate.

I would still find exercises that work your body. Some variations of major exercises can be quite good and work around your injuries(such as wide stance squats, pistol squats, belt squats, etc). I started doing more calisthenics exercises. As I get older I am beginning to appreciate a higher focus on mobility, flexibility, balance, etc.

Have you tried applying dmso to your knees? I found dmso with pure melatonin powder provides a major relief thanks to their anti-inflammatory properties.

I also really liked bpc157+tb500 peptides for healing old nagging injuries as well.

 

[Kung Fu Kowboy]

My knees are quite jacked up as well with torn menisci so I can relate.

I would still find exercises that work your body. Some variations of major exercises can be quite good and work around your injuries(such as wide stance squats, pistol squats, belt squats, etc). I started doing more calisthenics exercises. As I get older I am beginning to appreciate a higher focus on mobility, flexibility, balance, etc.

Have you tried applying dmso to your knees? I found dmso with pure melatonin powder provides a major relief thanks to their anti-inflammatory properties.

I also really liked bpc157+tb500 peptides for healing old nagging injuries as well.

I do squats and deadlift once or twice a week ... but I do walk about 2-3 miles a day

 

[KnightTemplar]

Nuked my knee decades back in high-school and kinda limited on what I can do... Squats and Deadlifts once a week, if I'm lucky.

Yeah, same here. Stress fracture in my left knee years ago. I have to be very careful with volume.

 

[Kung Fu Kowboy]

Weight - 220 lbs

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
265 lbs x 1
225 lbs x 5
225 lbs x 5

 

[Kung Fu Kowboy]

Walked 4 miles. Kinda cold outside....

 

[Kung Fu Kowboy]

Longhorns lost

But we have some fights LFG!!!!!!!

Final lift of the week

Bench

225 lbs x 1
225 lbs x 1
225 lbs x 1
225 lbs x 1
225 lbs x 1
225 lbs x 5

Time to rest and recuperate

 

[Kung Fu Kowboy]

Bench

225 lbs x 1
245 lbs x 1
265 lbs x 1

265 lbs x 1
245 lbs x 1
225 lbs x 1

225 lbs x 1
245 lbs x 1
265 lbs x 1

265 lbs x 1
245 lbs x 1
225 lbs x 5

 

[Kung Fu Kowboy]

Walked - 2.5 miles