Day 11, Week 4
close stance box squats- these were different, went good
175x5
215x5
230x5
245x5
OHP- PR!!!
100x5
115x5
135x5
150x5
deadlift- 330 was easy but i had no chalk so grip sucked, gonna do 340 next week and than try 355 again in weeks
205x5
245x5
275x5
330x5
RDL- easy
225x3x5
good day felt really energized
Day 12, Week 4
squats- warmups felt easy, the reason i did 2 sets with 365 was becuase i felt like i had it for a triple first time i did it since it wasnt that hard i just racked it cause i dont have a spotter with me and i wasnt prepared to drop it if i needed too
175x5
225x5
265x5
310x5
365x2x2
bench- after squats i felt exhausted , i felt so tired, missed 220
100x5
135x5
160x5
185x5
220x2
160x8
goodmornings- first time doing these, went ok
185x2x5
205x5
this week has been a weird one for me, i plan on getting 370x3 next week on squats, 365 today was just not that hard, i know i couldve gotten it for a triple first time i did it, this day kinda felt like monday in terms of focus and energy
gonna take week 5 off and do it next week. i went in the gym today did a warmup with 135, knee hurt more than usual so i skipped squats, than i went to go do bench and i felt exactly like i did on friday, exhausted, i had no focus , just felt crappy and weak, i think my body needs a break right now, hopefully get back on 360x5 next week and i should be getting my wrestling shoes i ordered by next week so im excited about that
well went to the gym friday cause i was feeling good
squat- so pumped for squats, i fell this lil break was much needed, i wanted to do 370x3 but it went up to slow so ill attempt it again next week, did 135x30 just to get my cns ready and form down good, i got monday closed for gym so gonna have to start up tues
175x5
215x5
255x5
305x5
370x1
135x30
deadlift- went great, 340x5 was the most succesful i have been at deadlifting 340. i feel like doing 355 next week
225x5
255x5
285x5
340x5
good day really pumped cant wait for next week
dude this is awesome I’m doing madcows and i’m 17 too! definitely will be following.
[quote]zimdude7 wrote:
dude this is awesome I’m doing madcows and i’m 17 too! definitely will be following.[/quote]
thanks man, good luck with your goals
Day 13, Week 5
squats- wrestling shoes felt a lil awkward but grew into em during that last sets. i think i have officially stalled on squats after gaining around 60lbs on them in the last 5-6 weeks, will do 345x3 saturday
175x5
225x5
260x5
305x5
360x2
bench-bench felt stronger than before, actually felt like i had 5 with 220 but form went away on the 3rd rep making it harder,im gonna try 225x3 sat
100x5
135x5
155x5
180x5
200x5
220x3
cablerow- decided to do these instead of bbrow, i just hate bbrow and i atually feel my back work on cable row
210x8
230x8
240x8
250x5
270x5
ok day, gonna reset squat, cant wait for deadlift day, gonna get 355x5
Day 14, Week 5
squats- easy, paused some, gonna go for 355x3 friday
175x5
215x5
260x5
260x5
ohp- gotta get back in the groove with this
95x5
115x5
135x5
155x1
deadlift- something has to change theres no way i have this huge weakness that lets my deadlift suck and my squat excel like this, im thinking 5 reps is too much for my body, been doing 5 reps for deadlifts a lil over a year and i feel like i barely progressed with them gonna switch to singles or doubles next week
225x5
260x5
300x5
355x3
not even mad, im just one step closer to reaching new heights, im gonna have to start listening to my body and do whats best for me
Day 15, Week 5
squat- 355x3 felt the easiest it has ever felt, did 260x8 after b/c my knee has been feeling great, no pain
175x5
215x5
260x5
300x5
355x3
260x8
bench- suprised 225 went up as easy as it did, felt great
100x5
135x5
160x5
190x5
225x3
160x8
goodmornings- ended the day with these, pretty good, went light
185x5
205x5
195x5
good day, 365x3 next week on squats and i decided to do 370x2 on deads also, 5 reps has not been working for me
Day 16, Week 6
squat- shit day, squat was slow, didnt feel like i recovered enough, idk what happend, never been more pissed
175x5
225x5
265x5
310x5
355x2
bench- absolute shit, felt weak
100x5
140x5
165x5
195x5
225x2
latpulldown- was gonna do bentoverrows but my back was feeling weird so did these
180x5
200x5
220x5
240x5
250x4
shit day, idk what happened , i feel like ive hit rock bottom too many times, the more i fail, the more i want to succeed , 355x5 friday, gonna try it gaain, 370x2 dead wends, im gonna come in there with a different mentality, i feel on the edge
Day 17, Week 6
squats- paused all 2-3 seconds, felt good
175x5
215x5
260x5
260x5
ohp- stronger than last week
95x5
115x5
135x5
155x3
deadlift- deadlifts feel great, i was going to do 370 but i thought i would just do 365 try to do it good, cause i knew i could do it , i did 365 it felt real light and i told myself if i did it real good i would add weight , i added 10 lbs only got it for 1, called it a day after that, wanna get 380x2 next week
275x5
315x3
340x2
365x2
375x1
Day 18, Week 6
squats-never did more than 3 reps with 355 so this was a pr, i was hoping for 5 but i know ill have it for monday, this huge dude like 6’5 300lbs complimented me on my squat “good squat” lol kinda happy about getting recognition like that
175x5
215x5
260x5
310x5
355x4
bench- still feel weak, gonna try 225x5 mon if i dont get ill reset
100x5
160x5
195x5
225x3
160x8
bentover- gonna start doing bbrows again, 225 felt so light i had to bump it up to 245, these are feeling real easy
135x5
185x5
205x5
225x3
245x3
185x9
overall good day cant wait to break some prs next week
Day 19, Week 7
squats- shit, i was below parallel on all reps, last friday i went parallel for basically all of them, need to work on form, going down to 345x3 fri
175x5
215x5
260x5
355x3
bench- no tightness, just no motivation, felt like shit, pissed off
100x5
135x5
160x5
185x5
215x4
bentoverrow- horrible form
135x5
185x5
205x5
245x5
Day 20, Week 7
squat- easy, paused some
175x5
215x5
260x5
260x5
ohp-speed was amazing the 3rd rep felt so easy but i felt like my shoulder started acting up during the 4th and the groove was gone, i know i have it for 5 next week
100x5
115x5
135x5
155x3
deadlift- easy, i did 375x2 instead of 380, felt like since i didnt get it for 2 reps last week, smarter decision would be to double it today and it went great, in 2 weeks i should get 400x2
275x5
315x2
345x2
375x2
good day, i decided im gonna deload squats more than to 340, if im gonna reset i want to make a good reset, gonna go down 20 lbs from 355, its not what i want but i think it’ll benefit me more and help to get my form better
Day 21, week 7
squat - easy, did it with great depth, form feels awesome
175x5
205x5
250x5
290x5
335x3
250x8
bench- felt easy i was experimenting abit with the grip
100x5
135x5
160x5
185x5
220x3
160x8
bbrow- first set with 260 was awful so did another and form was a lot better
135x5
195x5
225x5
260x3
195x8
good day, goals for next week-
385x2 deadlift
345x3 squat
220x5 bench
155x5 ohp
Day 22, Week 8
squats- easy, easiest i ever did 335, felt so tight and strong out of the hole, i really want to do 350x3 friday
175x5
210x5
255x5
295x5
335x5
bench- HUGE PR FOR ME, finally got 220x5
100x5
135x5
160x5
190x5
220x5
bbrow- felt, ok, form coulda been better
135x5
185x5
210x5
225x5
260x5
good day today, real strong on squats, form feels great
Day 23, Week 8
squats- easy
175x5
210x5
255x5
255x5
ohp- so goddamn close, i feel like i need one more week and i got it for 5
100x5
115x5
135x5
155x4
deadlifts- 385 felt easier than 375 last week, deads are sky rocketing i feel like doing doubles has helped me a lot, coulda done 390x2 but took it easy, next week im aiming for 400x2
275x5
315x3
350x2
385x2
good day, finally feel like im making gains on deads after stalling so many times on them for a years time
Day 24, Week 8
squats- first time doing all good depth with 345, easy
175x5
205x5
255x5
295x5
345x3
255x8
bench- 225x3 was the easiest it has ever felt speed was good and 3rd rep wasn’t a grinder
100x5
135x5
160x5
190x5
225x3
– forgot to do 160x8
bbrow- decided to go down to 250, im starting to be more bent over in these so form went to shit on 260
135x5
185x5
205x5
225x5
250x3
185x8
good day, feel stronger than ever, my mentality in the gym has improved a lot
goals for next week-
400x2 deadlift
355x3 squat
225x5 bench
155x5 ohp
Day 25, Week 9
squats- went good, all legit depth
175x5
210x5
260x5
300x5
345x5
bench- i almost had 5 reps but my hamstring started cramping and my leg drive was out, i know ill have it next week, this was a pr for me
100x5
135x5
160x5
190x5
225x4
bbrow- bbrows have been iffy for me , went alright but coulda been better
135x5
185x5
205x5
220x5
250x5
good day, my training has changed a lot , i feel like for the first time ever im actually psyching myself up to lift instead of coming up to the bar all casual, this has helped me a lot
Day 26, Week 9
squat- easy
175x5
205x5
260x5
260x5
ohp- FINALLY GOT A PR!!!, it was weird cause the warmups didnt feel as explosive as last week but i still got it
95x5
115x5
135x5
155x5
deadlift- 400 flew up, i think it went faster than 385, first time ever im consistently progressing on deads, this is amazing
275x5
315x3
350x2
400x2
amazing day, 410x2 next week on deadlifts