I’ve recently took a week off from the gym to give my body some rest and revamp my training. I will be training to increase my strength in bench, OHP, squat, and deadlift. I will be running madcow 5x5 with some small modifications. Any input by experienced lifters would be much appreciated.
20 years old
5’9
Current maxes all tested within the last month
OHP: 3x165lbs
Bench: 225x10 or 285x1
Squat: 350 pretty easily, 365(grinder)
Deadlift: 275x5
I will try to keep my training to at least 4 days a week with some light conditioning using a sled and walking after workouts or immediately after waking up in the mornings. I’m working a manual labor job about 30-40 hours a week so strength in the gym could be adversely effected on days I’m forced to workout after doing landscaping all day. Let’s get into it, no more pretenses or excuses.
6/10/14
8:00pm workout
OHP: 45x10, 95x5, 115x5, 135x5, 155x5
Rear delt flyes, face pulls
Squat: dynamic stretching 45x15, 95x2x5
135x5,225x5, 275x5, 295x6(lost count), 315x3.
Three wheels felt pretty good after a week off. I had a few left in the tank but figured I would leave a little on the table to make sure the squat session later in the week would be as productive as possible.
Hanging leg raise: 3x10. Doing these by resting my arms on pads about shoulder height and supporting my weight on my forearms . I find this takes almost all of the swinging motion out of the movement.