Uops, I forgot to mention my weight. I weigh 152 and my height is 5’7. I’ll try to reach 165 if doing the madcow’s 5x5. Let’s see how it goes… xD
Hey LiftSmart, you only have to google it. Type 5x5 Madcow. It’s the first link google shows xD.
[quote]JPuxHenri wrote:
Hey LiftSmart, you only have to google it. Type 5x5 Madcow. It’s the first link google shows xD.[/quote]
I did but it never said anything about madcow in the article, what the hell is madcow anyway? 
This is the link I’m talking about. I don’t know if this is the one you are looking at. Madcow is the creator of that web, and you could say that is the creator of the template shown in his webpage (if you read all you have to read, you’ll find that the fathers of the programs are Bill Starr, Glenn Pendlay and Mark Rippetoe). So there you are, 5x5 madcow’s variation xD.
[quote]shizen wrote:
heavythrower wrote:
if i saw somebody as skinny as you ass to ground RAW olympic squat 4 plates, i would shit my pants. good work.
No offense to op but you could no see the depth-looked to be around parallel slightly above. Anyways great milstone thats huge squat at your bodyweight, more asians should weightlift as I feel that is one of the minorities of lifters from what I’ve seen. [/quote]
No offense taken because that squat was below parallel 
What I did during the 8 week period was this:
In the first 4 weeks I squatted 3 times a day.
Week 1
Day 1 : 295 x 5 x 5
Day 2 : 225 x 5 x 5
Day 3 : 305 x 5 (work up to a 5 rep max)
Week 2
Day 1 : 305 x 5 x 5
Day 2 : 235 x 5 x 5
Day 3 : 310 x 5 (max)
Week 3
Day 1 : 315 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 325 x 5
Week 4
Day 1 : 325 x 5 x 5
Day 2 : 245 x 5 x 5
Day 3 : 335 x 5
Phase 2 (3 x 3) I squatted twice a week
Week 1
Day 1 : 350 x 3 x 3
Day 2 : 355 x 1 x 3
Wee 2
Day 1 : 355 x 3 x 3
Day 2 : 365 x 1 x 3
Week 3
Day 1 : 365 x 3 x 3
Day 2 : 370 x 1 x 3
Week 4
Day 1 : 375 x 3 x 3
Day 2 : Deload
Week 5 : Max out.
So basically the last squat day of the week is always a max effort day. And I use the number i got from that to determine my work set on the first squat day of the next week, and so on.
Did you really shrink a little bit due to squats? I didn’t think that was possible!
nah man he said he was just kidding
Phew! Just making sure. Maybe I should’ve read everything that was written rather then just that one part. Haha.
Frank, did you do any plyos while on the program?
I just maxed out on the Deadlift too last night
this was october (455)
This was last night
[quote]Regular Gonzalez wrote:
Frank, did you do any plyos while on the program?
[/quote]
no none at all
What are your goals now for your vert and sprint times?
Do you do track? You have some impressive speed and jumping ability would do well in quite a few events.
nah i don’t compete in anything, i don’t train for anything either. I don’t know why I train.
damn…you are strong.
Nice job you crazy son of a bitch.
Just got my first 400 (to legal depth) last weekend and it took me about 6 seconds to grind through. It’s funny that your max attempts are so much faster than mine.
Maybe something to do with why you jump over 40 and I jump under 25. 
-Matt
I love the intensity for maxing bro. You gotta be an animal in the weight room, you know?
[quote]Matt McG wrote:
Nice job you crazy son of a bitch.
Just got my first 400 (to legal depth) last weekend and it took me about 6 seconds to grind through. It’s funny that your max attempts are so much faster than mine.
Maybe something to do with why you jump over 40 and I jump under 25.
-Matt[/quote]
Good job, you should have went for 405! i was gonna go for 400 but my friends encouraged me to just go for 4 plates
Have you retested your vert since you reached 40? Did you ever test your 40 time?