17 September 2014
Week 4 Light night Cowboy Method

For the first time since going back to the commercial gym I had to wait on the squat rack more than 5 minutes. I don't understand why guys spend half of their time in the gym texting or facebooking or whatever. I go to the gym to work and get stronger. I think the gym must have free Wi-Fi or something.

Once I got going things went pretty good.


Front Squats - in warm ups the bar started slipping on my shoulders from a little sweat so I moved to using straps as handles. I have done this before so it wasn't anything new. It gives a good stable bar for making the lifts. I am looking forward to my Safety Squat Bar to do these with. It is almost done and I should have it in the next couple of weeks. Yea, I know it has taken awhile but the guy is doing the work on his break times and I can't rush a favour.


OHP - the bench was in use so I went ahead and did the press. These went ok. I did find myself loosing tightness in one set but as soon as I tightened back up things went ok. Still not most favourite lift but I got the work in there.

Bench Press - I could feel my shoulder in warm ups feeling a little off, so I broke out the band and did some distractions and it felt good almost right away. I got into the sets and no big issues other than getting a little fast in the bottom again on a few reps. I want that slight pause at the bottom.


Rows - Yep, picked them up and put them back down.... with authority.. 


Back extensions - I added a 20kg plate this time and that made for a little more effort. I might be looking at keeping this next week and see about going up to a barbell to get more weight in a few weeks.

In a couple of weeks or so I am going to reduce the light day weights by about 20kgs on bench and evaluate the other lifts. It is supposed to be light week after all and allow for some recovery. The stimulus is from Volume night to advance the Intensity night weights.