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    Week 7 Day 3

    Squat:
    82.5 x 5
    87.5 x 5
    92.5 x 5
    97.5 x 5
    102.5 x 3
    75 x 8

    Bench:
    65 x 5
    67.5 x 5
    70 x 5
    72.5 x 5
    75 x 3
    55 x 8

    Row:
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 5
    62.5 x 2
    50 x 8

    Looks like I will be repeating last week for rows
    Happy with bench and squat
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    bench and squat were piss easy
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    Ended up doing my 1rep max deadlifts today, had a mini comp with my friend

    my old PB of 160kg went up easy, managed to get 172.5kg in the end

    Vid:

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    Week 8 Day 1

    Squat:

    82.5 x 5
    87.5 x 5
    92.5 x 5
    97.5 x 5
    102.5 x 5

    Bench:

    65 x 5
    67.5 x 5
    70 x 5
    75 x 2

    Row:
    50 x 5
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 4

    Not the best today, bench was piss poor but squats were fine
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    Week 8 Day 2

    Squat:
    50 x 5
    60 x 5
    75 x 5
    75 x 5

    Deadlift:
    127.5 x 5
    130 x 5
    135 x 5
    140 x 5

    Did 140kg again as the barbells in the gym i go to when home are thicker than the ones at uni so grip is a bit harder

    Press
    42.5 x 5
    45 x 5
    47.5 x 5
    50 x 4
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    Week 8 day 3

    Squat:
    85 x 5
    90 x 5
    95 x 5
    100 x 5
    105 x 3
    75 x 8

    Bench:


    Ive decided to deload with bench.

    60 x 5
    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 3
    50 x 8

    Hang cleans

    Ive also decided to alternate rows with hang cleans, and eventually replace rows with power cleans (still learning to do em)

    40 x 3
    45 x 3
    50 x 5 x 3
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    Week 9 Day 1

    Squat:
    85 x 5
    90 x 5
    95 x 5
    100 x 5
    105 x 5

    Bench:

    60 x 5
    62.5 x 5
    65 x 6
    67.5 x 5
    70 x 5

    Row:

    Was rushed to do these so i didnt have time to do all sets, had to get out of the gym by 5, and I had 10 mins

    50 x 5
    55 x 5
    60 x 5
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    Week 9 Day 2

    Squat:
    50 x 5
    60 x 5
    75 x 5
    75 x 5

    Deadlift
    127.5 x 5
    132.5 x 5
    137.5 x 5
    142.5 x 5

    Deadlifts getting tough now, and the fact the bar is thicker than the one i was using before doesnt help much

    Press:

    42.5 x 5
    45 x 5
    47.5 x 5
    50 x 5 (last 2 were push presses)

    Press seems to be slowing down, prehaps its because I do them after the deadlifts that make me feel like **** after them
    Might try them 1st thing next week before squats and deads just to see what they are like when done fresh
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    Week 9 Day 3

    Squats:

    87.5 x 5
    92.5 x 5
    97.5 x 5
    102.5 x 5
    107.5 x 3
    77.5 x 8

    Bench:

    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 5
    72.5 x 3
    55 x 8

    Row:
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 5
    62.5 x 3
    50 x 8
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    Week 10 day 1

    Squat:
    87.5 x 5
    92.5 x 5
    97.5 x 5
    102.5 x 5
    107.5 x 5

    Bench:
    62.5 x 5
    65 x 5
    67.5 x 5
    70 x 5
    72.5 x 5

    Row:
    52.5 x 5
    55 x 5
    57.5 x 5
    60 x 5
    62.5 x 5


    When doing squats - some old guy came up to me and said I was doing squats wrong and I was going to hurt my back - he obviously didnt know what he was talking about. The conversation went a bit like this:

    Him: "Sorry mate, but I have to say it but you are going to do your back in squatting like that"
    Me: "Why? whats wrong with them?"
    Him: You are leaning to far forward
    Me: Thats because I do low bar squats, you have to lean forward more.
    Him: You should keep your back vertical to stop you going to deep
    Me: *facepalm*
    Him: You should also look right up at the roof, you are looking down
    Me: I know, I keep my neck in a neutral position, I dont want to strain my neck...
    Him: *silence for a few secs* Take it from me, Ive hurt my back before doing squats.
    Me: yeah, ok (just wanted him to go so I could continue with my sets, although I was so tempted to say "Thats because you squat wrong", but I didnt want to explain why"
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    bahaha...nice squatting:yy:
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    (Original post by Megaloblastic)
    When doing squats - some old guy came up to me and said I was doing squats wrong and I was going to hurt my back - he obviously didnt know what he was talking about. The conversation went a bit like this:

    Him: "Sorry mate, but I have to say it but you are going to do your back in squatting like that"
    Me: "Why? whats wrong with them?"
    Him: You are leaning to far forward
    Me: Thats because I do low bar squats, you have to lean forward more.
    Him: You should keep your back vertical to stop you going to deep
    Me: *facepalm*
    Him: You should also look right up at the roof, you are looking down
    Me: I know, I keep my neck in a neutral position, I dont want to strain my neck...
    Him: *silence for a few secs* Take it from me, Ive hurt my back before doing squats.
    Me: yeah, ok (just wanted him to go so I could continue with my sets, although I was so tempted to say "Thats because you squat wrong", but I didnt want to explain why"

    Yeah, that tends to become less frequent as you approach 140kg. Oddly.
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    (Original post by cowsforsale)
    bahaha...nice squatting:yy:
    Thanks, they all are going up fine as well so hopefully it will be a while before I stall on them


    (Original post by Smed)
    Yeah, that tends to become less frequent as you approach 140kg. Oddly.
    haha, i wont be surprised

    I also get so many weird looks while squatting and while doing Pendlay rows, its not even funny anymore
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    Week 10 day 2

    Squat:

    50 x 5
    60 x 5
    75 x 5
    80 x 5

    Deadlift:
    130 x 5
    135 x 5
    140 x 5
    145 x 5

    140kg was fine, much better than the past few weeks, 145kg was pretty tough
    Got a vid for 145kg to check my form, will get it up as soon as I find the lead for my phone...

    Press:

    40 x 5
    42.5 x 5
    45 x 5
    47.5 x 5
    50 x 5

    Press was easy today, so a good sesh all in all
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    Deadlift form check:

    140kg x 5





    145kg x 5

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    (Original post by Megaloblastic)
    Deadlift form check:

    140kg x 5

    If you only copy the part after the '=', you won't get those massive blank spaces. See?
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    Nice lifts..... I've just skimmed through so you may have answered this already....

    How comes your ramping the weights like this... especially the deadlift... doing them at 5kg intervals seems like a bit too much volume... once you get to week 7 or 8.... it would be suicidal to do so many heavy sets? I assume you have downloaded the madcows calculator?

    For me... if my top set was 160 x 5... the previous set is at 140ish.

    (Original post by Megaloblastic)
    Week 10 day 2


    Deadlift:
    130 x 5
    135 x 5
    140 x 5
    145 x 5

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    (Original post by SMed)
    If you only copy the part after the '=', you won't get those massive blank spaces. See?

    Ah, nice one


    (Original post by redbuthotter)
    Nice lifts..... I've just skimmed through so you may have answered this already....

    How comes your ramping the weights like this... especially the deadlift... doing them at 5kg intervals seems like a bit too much volume... once you get to week 7 or 8.... it would be suicidal to do so many heavy sets? I assume you have downloaded the madcows calculator?

    For me... if my top set was 160 x 5... the previous set is at 140ish.
    it has been discussed on the 1st page
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    Fair enough... I totally agree with the idea for all the lifts apart from deadlifts (squats especially.. volume is good)

    I still think that 140, then 145 at maximal weights on DL... then increasing to 150, 155, 160 ect in the coming weeks is gonna be tough... to the point it may be worth reconsider the strategy there.

    (Original post by Megaloblastic)
    Ah, nice one




    it has been discussed on the 1st page
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    (Original post by redbuthotter)
    Fair enough... I totally agree with the idea for all the lifts apart from deadlifts (squats especially.. volume is good)

    I still think that 140, then 145 at maximal weights on DL... then increasing to 150, 155, 160 ect in the coming weeks is gonna be tough... to the point it may be worth reconsider the strategy there.
    Yeah, me and my friend were talking about that earlier (he does pretty much the same weight as me in all of the lifts ) and we will probably increase the difference in weight between each set pretty soon.
 
 
 
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