Figured I would start one of these so I can be honest with myself. At the start of this log:
BW: 175
Height: 5’7"
Current Maxes
Bench: 250
Squat: 335
Deadlift: 425
Goals
Bench: 275
Squat: 365
Deadlift: 495
I want to improve strength on bench and squat, but am going to focus more on the maximum deadlift strength because its awesome. I am going to start posting workouts tomorrow as it is my deadlift day.
Saturday April 9, 2016
Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 1
415 x 1
430 x 1
Pull-ups/Chin ups (2 sets, run through each grip)
Wide grip pull-ups 15, 10
Medium grip pull-ups 10, 8
Medium grip chin-ups 10, 7
Close grip chin-ups 9, 6
Rear DB laterals 30 lbs 4 x 12
Taking a few days of rest I ordered a Rogue squat rack to replace the 8 year old Sports Authority bench I had in my garage. Should be here on tomorrow so I will be able to get back to it then.
out with the old… in with the new
excited about the new rack… I am still waiting on a bench and spotter arms but otherwise tomorrow is leg day
Goin to be out of town tomorrow so I went ahead and did a two a day to catch up today
AM workout
Squat
135 x 3
185 x 3
225 x 3
275 x 3
315 x 1
Speed Squat
225 x 3 for 8 sets
RDL
275 x 6 for 3 sets
Toes to Bar - 3 x 12
PM workout
Push Press
45 x 3
95 x 3
135 x 3
165 x 2
185 x 1
200 x 1
Snatch Grip High Pull
45 x 3, 95 x 3, 135 x 3 (6 sets), 145 x 3
DB Laterals
25 lb - 4 x 12
Monday April 18, 2016
Flat Bench
135 x 5
165 x 5
185 x 3
205 x 3
225 x 3
CG Floor Press
135 x 3
165 x 3
165 x 3
185 x 3
185 x 3
185 x 3
DB Fly
30lb 3 x 12
Tuesday April 19, 2016
Back Squat
135 x 5
185 x 5
225 x 3
260 x 2 x 5 sets
Barbell Goodmornings
95 x 8
105 x 8
105 x 8
115 x 8
Overhead Barbell Lunge
45 x 15
55 x 12
Leg Raises off Bench
3 x 15
Thursday April 21, 2016
Push Press
95 x 3
135 x 3
165 x 3
185 x 2
205 x 1 (PR)
Z-Press
95 x 5
95 x 5
105 x 5
105 x 5
Superset:
Band Laterals 15/13/12
Front Plate Raise 45 x 6/6/6
Saturday April 23, 2016
Deadlift
8x3 @ 60% (260)
1" Deficit Deadlift
2 x 8 @ 225
Pullups
Wide Grip Pullup x 12
Medium Grip Pullup x 12
Medium Grip Chin x 8
Close Grip Chin x 7
Pendlay Row
3 x 6 @135
Going to give Madcow 5x5 a go. First day was today. I feel like I have been stalling on my lifts and need a new approach. The simplistic idea of the program is exciting to me and I know that it has worked for many others. I am optimistic and excited for something new. I was planning on starting it Monday but life/work kind of gets in the way sometimes.
Tuesday April 26, 2016
Squat
135 x 5
165 x 5
195 x 5
230 x 5
260 x 5
Bench
100 x 5
120 x 5
145 x 5
170 x 5
195 x 5
Row
80 x 5
100 x 5
120 x 5
140 x 5
160 x 5
I will say that I felt somewhat weak today. Not sure if its just one of those days but the 260 x 5 on squat seemed harder than normal. I have hit 315 for 3 before with relative ease. I am going to do Wednesdays workout tomorrow to get on the programs schedule.
Madcow Day 2
April 27, 2016
Squat
135 x 5
165 x 5
195 x 5
195 x 5
Standing Military
80 x 5
95 x 5
110 x 5
125 x 5
Deadlift
225 x 5
265 x 5
315 x 5
365 x 5
Military Press felt pretty easy, thinking maybe I went with too light of a starting weight. I accidentally did the second weeks weight for deadlift but I will get a chance at that weight again as it felt pretty heavy for 5.
Madcow Day 3
April 29, 2016
Squat
135 x 5
165 x 5
195 x 5
230 x 5
265 x 3
195 x 8
Bench
100 x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8
Row
80 x 5
100 x 5
120 x 5
140 x 5
165 x 3
135 x 8
Chins
3 set (11,11,10)
Before starting this program I did not think there would be enough volume to be sore. I was pretty wrong as both day 2 and 3 I hate DOMS in my legs which made it harder than normal to push through the squat part of the workout. Hopefully in the long run I will adapt and start to become stronger. I have been more hungry than normal but have lost a few pounds. Going to start throwing in some more calories with each meal.
Saturday April 30, 2016
Superset 1
CGBP 135 x 12/12/12/9
EZ Curl 55 x 12/12/12/12
Superset 2
Skullcrusher 75 x 8/8/8/8
DB Conc Curl 25 x 8/8/8/8
Superset 3
EZ Reverse Curl 45 x 12/12/12
Band Pushdown 12/12/12
Feels good to get some pump
Monday May 2, 2016
Box Squat
135 x 3 x 2 sets
165 x 3 x 2 sets
185 x 3 x 2
225 x 3 x 2
245 x 3 x 2
275 x 3
305 x 3
315 x 2
330 x 1
RDL
225 x 4 sets of 8
Leg Lifts on Bench
3 x 15
Tuesday May 3, 2016
Close Grip Bench
135 x 3 x 2 sets
155 x 3 x 2 sets
175 x 3 x 2 sets
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1
Pendlay Rows
135 x 8 x 4 sets
EZ Bar Skullcrusher
65 x 12 x 4 sets
Saturday May 7, 2016
Box Squat 8x2 (45%) - 155lbs
Speed Deadlift 6 x 1 (65%) - 280lbs
RDL
230 x 8
230 x 8
230 x 8
230 x 8
Feelin good made a video about how to remove the awful smell from your protein shaker
Sunday May 8, 2016
Speed Bench (55%)
9 x 3 @ 140
Bent Row
145 x 8 x 4 sets
EZ Bar Skullcrushers
70 x 12 x 4 sets
Band Laterals
4 x 12
Monday May 10, 2016
2" Deficit Deadlift
145 x 3 x 2 sets
165 x 3
185 x 3
225 x 3
265 x 3
315 x 1
365 x 1
405 x 1
410 x 1
RDL (toes elevated)
235 x 8 x 4 sets
Leg Lifts
3 x 15
