[quote]corrmhona wrote:
You thought you’ go easy and deadlift?[/quote]
Heh, I wanted to do some work, so it was only 3 exercises
8/2/2013
Had a long ass day and couldn’t get back to lifting until after 9 tonight. I’ve been considering doing Madcow 5x5 for my squats as well as bench and DL. I’ve played with it a bit on chest and it’s definitely not as fatiguing as volume work. So, I figured since I was tired and didn’t have as much to give tonight as I’d like, I would try out the Monday week 1 template. I plugged in the numbers, about 20 lbs off my 1RM, as I’ve read this is a good idea for your first go. I may push the numbers back to actually tested 1RM.
Warm up consisted of jump rope and static squats
Squats:
135 x 10 - no fucking way I’m going to do 5 on a low volume day. Need to work the rust outta the knees anyway.
165 x 5
195 x 5
225 x 5
255 x 5 - Being that I did deads earlier today and I was tired, I figured I’d put the belt on. First time I’ve strapped it on in months, for any lift. It felt like I was cheating. 255 was a cake walk.
Since this was only a trial run and I have a couple of days off before starting the program, I figured I may as well get a sweat going.
205 x 10
205 x 11
205 x 9
155 x 20
BB hip thrusters
135 x 20, 3 sets
Leg extensions
70 x 15
95 x 15
120 x 13
145 x 15 - thighs felt like they caught fire… done for the night
8/5/2013
Was busy over the weekend with house and family stuff, so I didn’t get any lifting in. The only fortunate part of that is I was well rested for the first day on Madcow 5x5. I’m not sure how I’m going to like lower volume work, but if I improve any of my lifts, it’ll be worth it.
Warmup consisted of jump rope, db swings, static and OH squats
Squats
130 x 5
162 x 5
195 x 5
227 x 5
259 x 5
Bench
126 x 5
157 x 5
188 x 5
220 x 5
251 x 5
Bent Row
86 x 5
107 x 5
129 x 5
150 x 5
171 x 5
Accessory work
DL 225 x 8, 3 sets
SL DL 135 x 8, 3 sets
Ham curls
55 x 9, x8, x8 70 x 3.5
Leg extensions
70 x 25
90 x 20
125 x 15
170 x 11
Superset with BB single leg squats
Bar x 10, 4 sets
With Madcow, arent Deadlifting on Day 2? What made you decide to do DLs as accessory work?
Interesting routine. I like that better than just plain 5x5.
[quote]MattyXL wrote:
With Madcow, arent Deadlifting on Day 2? What made you decide to do DLs as accessory work?[/quote]
Ya man, indeed. It is on the 2nd day’s menu. It was a spur of the moment decision. My biggest hesitation with the Madcow setup was the fact that it calls for deads only once a week. I’d prefer it to be two. I even considered mimicking the Mon & Fri squats with deads. No doubt the program is smarter than I am, but I couldn’t resist getting a few reps in. I’m getting a better feel for what my body can handle and I don’t think I’ll have any recovery issues from the weight/rep combo. We’ll see how it goes and I’ll adjust if need be. But ya, 99% of the time I wouldn’t call deads assistance work.
[quote]hel320 wrote:
Interesting routine. I like that better than just plain 5x5.
[/quote]
Me too, I think. I never really did 5x5 though and was considering it. A couple of my buddies recommended that I try Madcow instead, based on my current work. Outside of doing some PT for my knee, several years back, I’ve never really followed any pre-programmed work. So, I’m curious to see how it goes.
The Madcow is a great base program for gaining strength and making steady progress. I did the Madcow a couple of years ago for little while and liked it.
I would love to help you with a 5x5 program I am developing if you would like to try it. Should be ready in 2 weeks. Based off of 3/days week with 3 main lifts and some assistance.
LMK
[quote]gorillavanilla wrote:
The Madcow is a great base program for gaining strength and making steady progress. I did the Madcow a couple of years ago for little while and liked it.[/quote]
Nice! I’m really glad to hear that, GV. The two guys that recommended it are both long time friends and solid individuals. They have been PT’s for quite some time, so they are reliable. However, neither of them are really into powerlifting, so I was a bit skeptical. I feel better knowing that you’ve done it and liked it.
[quote]FISCHER613 wrote:
I would love to help you with a 5x5 program I am developing if you would like to try it. Should be ready in 2 weeks. Based off of 3/days week with 3 main lifts and some assistance.
LMK[/quote]
I’d absolutely be interested, Rick.
8/6/2013
Warm ups consisted of DB swings, jump rope, a bunch of 10lb front and side delt raises
Pull ups
BW x 15
25 lb x10
50 lb x 4
25 lb x 8
BW x 12
BW x 6
Meadow Rows
50 x 12
75 x 12
100 x 9
50 x 16
50 x 17
SGHP
95 x 10
135 x 8, 2 sets
Shrugs
205 x 13, x18, x16
Superset with reverse flies
20 x 15, x12, x17
A couple of weeks ago, I strained my lower right lat or something in that area. I couldn’t do some row variations and had to be careful with a lot of movements, including just loading and unloading the bar. While I felt it during my deadlifts, it didn’t seem to hinder them much, if at all. I barely felt it during last night’s deads and and almost not at all on any of the back work tonight. It was more of a nuisance than anything, but I’m glad it’s gone.
8/7/2013
Warmup consisted of jump rope, static squats, box jumps and DB swings
Squats
135 x 5
165 x 5
195 x 5
195 x 5
Incline Bench - need to reset the number for next week. I put it way under what it should be.
85 x 5
95 x 5
115 x 5
135 x 5, x10, x10
Deads
165 x 5
195 x 5
235 x 5
280 x 5
Floor press
185 x 8, x8, 12, x12
Dips
BW x15
25 x 12 (2 sets)
50 x 10 (2 sets)
OH BB tri press
85 x 12, x12, x8
SS - Incline DB Fly
20 x 30
35 x 16, x15
Tri push down: bands
x20, x18, x18, x15
Dats a lot a’ good volume with bigger weights to come quickly.
Thanks GV. It’s proving to be a whole different mindset, but so far, so good. Looking forward to tomorrow’s lifts. BTW, when you doing Madcow, were you still lifting 5 days a week?
I really liked Madcow, especially because as it says it is not a cookie cutter program, just like you wanted to do more pulling its allowable because it can conform to your likes. I supersetted all pressing with rows or chins, and did weighted pushups with my rows…although I give you credit pulling twice a week was very tough for me when I did it with RTS. I did add a 4th day to Madcow as well
[quote]MattyXL wrote:
I really liked Madcow, especially because as it says it is not a cookie cutter program, just like you wanted to do more pulling its allowable because it can conform to your likes. I supersetted all pressing with rows or chins, and did weighted pushups with my rows…although I give you credit pulling twice a week was very tough for me when I did it with RTS. I did add a 4th day to Madcow as well[/quote]
Nice! What did you do for the 4th day and what did it consist of? Personally, I feel like I need to lift or at least get a workout in 5 days a week or I feel like a slug the following week. With the way this week went, I don’t see it being an issue. Like tonight, I did mostly core and curl work. So not much of a strain and shouldn’t hinder my performance tomorrow. Though, I feel that I should map out my week better than I did this week, before Monday. Who am I kidding, I didn’t map anything this week aside from the 3 lifts lol.
8/8/2013
Warmup consisted of jump rope, pull aparts and some other shoulder loosening jibber jabber
Pull ups
Bw x 10
Chin ups
Bw x 10
25 x 8
50 x 6
50 x 8
25 x 12
Bw x 15
Preachers
75 x 14
95 x 8
75 x 13
75 x 10, 2 sets
Superset with Ab Wheel Rollouts, 5 sets of 10
Rotating DB curls
35 x 12, 3 sets
Superset with decline bench crunches
10 x 30
25 x 20
25 x 20
DB curls, pause at top
20 x 15 for 3 sets
Superset with three 1 minute planks
Generally I did incline Bench Press as the main movement and used the rest of the day as an bodybuilding day with a lot of higher rep movements.
[quote]MattyXL wrote:
Generally I did incline Bench Press as the main movement and used the rest of the day as an bodybuilding day with a lot of higher rep movements. [/quote]
Nice. It probably would serve me well to add an additional incline day.
8/9/2013
Warm ups consisted of lots of jump rope, DB swings, static squats, OH squats and some jumping drills
Squat
135 x 5
165 x 5
205 x 5
230 x 5
275 x 3
195 x 8
Bench
135 x 5 paused
165 x 5 paused
205 x 5 paused
235 x 5 quick pause
275 x 3 not quite tng, but close
205 x 8
Bent rows
95 x 5
105 x 5
135 x 5
150 x 5
170 x 3
135 x 8
Accessory
Front Squats
135 x 8, 3 sets
DB Lunges
40 x 10, 3 sets
Squats felt lackluster. I didn’t have any issues, but I couldn’t get any explosion on the lightest set. Bench felt fine. I’m a little confused on the bent rows. I’m not sure if I’m supposed to be pausing at the top or if it should just peak and release.
I could be wrong but pausing at the top on bent rows seems to be wasted effort and energy that might be applied to heavier weights or more reps.
Thanks GV, that’s what I was starting to think too. Especially given the nature of the work (building strength, not body building). I guess the confusion came from a guide I read on rows suggested doing pauses on bent rows. I’m very much a novice with a lot of this, so I have to rely on online guides at times.