Day 3
Squat, 4x5, 1x3, 1x8, 130, 165, 195, 230, 270, 195
Bench Press, 105, 130, 155, 180, 215, 155
Power Cleans, 70, 90, 105, 120, 145, 105
Dips, 3x5, 10lbs
Barbell Curls, 3x8, 60lbs
Skull crushers, 3x8, 60lbs
Barbell curls ended up having a lot of body english in the last two sets, so the weight will stay the same next week, but skull crushers will increase. I’m going to work up to 3x8 for Dips and then increase the weight.
Day 4
Squat 5x5, 135lbs, 170, 205, 235, 270
Bench 5x5, 110lbs, 135, 160, 190, 215
Power Cleans 5x5, 75lbs, 90, 110, 130, 145
Day 5
Squat 4x5, 130, 165, 205, 205
Mil Press 4x5, 80, 100, 115, 130
Deadlifts 4x5, 195, 235, 270, 310
Accessory day
Farmers Walk, 100lb dumbbells, 2x150ft
reverse wrist curls, 2x10, 10lbs
I’m going to keep increasing the amount of forearm work I’m doing, but starting next week I’ll also be adding in some HIIT to keep the waistline in control.
Day 6
Squat 5x5, 140lbs, 175, 210, 245, 280
Bench 5x5, 110lbs, 140, 165, 195, 220
Power Cleans 5x5, 75lbs, 95, 115, 130, 150
Missed Friday’s workout due to a crazy 3 day weekend, and had to put off monday’s workout to today due to work. I hate missing workouts, hopefully I’ll have a better job in a few more months. At least all the lifts where solid today. Saturday should be interesting, since I’ll be in the middle of nowhere, PA. The hotel has a “fitness room”, so god only knows what kind of equipment they’ll have.
Day 7
Squat 4x5, 140, 175, 210, 210
Mil Press 4x5, 85, 100, 120, 135
Deadlifts 4x5, 200, 240, 280, 320
I haven’t gotten much sleep this week, and I could really feel it today. On top of that, I was in a bit of a rush, so rest times were a little shorter then usual. As a result, I ended up doing more of a push press for the last 2 military presses, and I hitched on the last rep of the deadlift. That said, I’m pretty excited about finally breaking 315 on the deads.
Day 8
Squat 5x5, 145lbs, 180, 220, 255, 290
Bench 5x5, 115lbs, 140, 170, 200, 225
Power Cleans 5x5, 80lbs, 100, 115, 135, 155
Once again, I missed Friday’s workout. I’m still making good gains, but it’s definately easier with the extra day thrown in. I shouldn’t have any issues with it this week, and I’m starting a new job part time, so if that works out, I’ll eventually have much more free time.
HIIT
Rowing machine, 60s/30s slow/fast. 4.5 minutes
For reference, it’s much easier to lift heavy with a stuffed up head then it is to do HIIT. Doesn’t help that I haven’t done any cardio in 2 months.
Damn, amazing log, amazing ethic.
I was debating between the Madcow and the OVT program for a couple weeks and decided to go OVT.
Looks like Madcow is working out nicely for you man. Great job on your gains since the start of the log. I hope to emulate some of your success.
Thanks! I haven’t tried OVT yet, but I might at some point. Let me know how it goes for you. You had the dedication to lose all that weight, so I’m sure you’ll do fine with strength and size.
Day 9
Squat 4x5, 145, 180, 220, 220
Mil Press 4x5, 90, 105, 125, 140
Deadlifts 3x5, 205, 250, 290, 2x330
I ran out of food today, at around noon, and spent the afternoon downing low carb M-Drive. The plan was to pick up food at work like normal, since I didn’t have a chance to cook yesterday, but I found out there was a bank error and instead of 405 dollars, my account only had 5 dollars.
That plus 4 hours of sleep last night made today kind of suck, but all in all the gym went well. I completely died on the last set of deadlifts, but I feel pretty confident that I would have hit them had everything been normal, so I’m going to go ahead and keep progressing.
Day 10 (Yesterday)
Yes, it has indeed been two weeks since my last workout, and it blows. I’ve been working two jobs, so I’ve got about 80 hours a week of work, and it’s making life in general a bitch. I think I’ve got my legs back under me schedule wise, and hopefully I’ll be able to move to the new job exclusively within a few months, once I’ve confirmed that I can in fact make a living selling stuff.
Anyways, I had all of 45 minutes in the gym yesterday, so with warming up, I only got in squat and bench.
Squat 4x5, 150,190,225,265, 3x300
Bench 4x5, 115,145,175,200, 3x230
Day 11
Squat 4x5, 155, 195, 225, 225
Mil Press 4x5, 90, 110, 130, 145
Deadlifts 3x5, 215, 255, 300, 3x340
And I’m back on track. Deadlifts stalled at 340, but I’m going to go ahead and keep increasing the weight as long as I can. My grip is definately getting stronger, so that’s good.
Day 12
Squat 4x5, 1x3, 1x8, 155,190,235,265,310,235
Bench 4x5, 1x3, 1x8, 120,145,175,200,235,175
Power Cleans 4x5,1x3,1x8, 80,100,115,135,160,115
Dips 2x6,1x5, 10lbs
Curls 3x8, 60lbs
Skull Crushers 3x8, 70lbs
Off Day
Decided to take a crack at Thib’s Abs for athletes and babehounds program, went pretty well. One of the guys who I work out with was trying to max his bench (hit 225), so on a whim I tested mine after the ab work. Hit 250, which is great, but I think if I was fully recovered I could have put up at least 260. Added some farmer walks and called it a day
A1 forward roll with ab wheel, 3x5
A2 Planks, 3x30s
B1 Cable Crunches 3x8, 40, 50, 70
B2 Twist Cable Crunches 3x8, 40, 50, 70
C1 Negative focus swiss ball situps, 20(used wrong tempo), 2x4
C2 Negative focus Leg Raises, 6, 4, 5
Bench test, warmed u with 135 for 5, 205for 3, and 225 for 1, then added 10 lbs until I stalled at 255. Backed down to 250 and made it.
Farmers Walk, 100lb dumbbells, 2x150ft
Day 13
Squat 5x5, 155lbs, 195, 235, 270, 310
Bench 4x5, 120lbs, 150, 175, 205, 3x235
Power Cleans 5x5, 80lbs, 100, 120, 140, 160
Day 14
Squat 4x5, 155, 195, 235, 235
Mil Press 4x5, 95, 115, 130, 150
Deadlifts 3x5, 220, 265, 305, 1x350
Didn’t get to the gym until around 8p.m. today, so everything was a little off. The last set of Presses were more of a push press then a military press, and I simply died on the deads after 1 heavy rep. I’m going to pull the deads back to 330 and try to ramp back up, which will hopefully be enough of a reset to get moving again.
Day 15
Squat 4x5, 1x3, 1x8, 155,195,235,270,320,235
Bench 4x5, 1x3, 1x8, 120,150,175,205,240,175
Ran out of time and gas after the bench, I was sick all day yesterday, so all things considered I’m actually fairly happy with the workout. My spinal erectors are still somewhat fried from Wednesday, so for the heavy squats I used a belt. I didn’t really feel much difference, and I probably won’t use it next Friday.
Day 16
Squat 4x5, 160lbs, 200, 240, 280, 4x320
Bench 4x5, 120lbs, 150, 180, 210, 2x240
Power Cleans 4x5, 85lbs, 105, 125, 145, 3x165
Couldn’t hit any of my heavy lifts for 5. I’ll go ahead and shoot for the heavy triple on Friday, but I may end up holding the weight at the same numbers next week.
Day 17
Squat 4x5, 155, 195, 240, 240
Mil Press 4x5, 100, 115, 135, 155
Deadlifts 4x5, 205, 250, 290, 330