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De-load over. Trained pretty much consistently three times a week increasing my poundages for eight and a half weeks, so though it'd be time for some time off.
Back straight into things, though.
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
147.5 x 5
Not too hard at all.
Bench press:
37.5 x 5
47.5 x 5
57.5 x 5
67.5 x 5
77.5 x 5
Happy about the all time bench PR. Bench is really coming along on Madcows!
Power cleans:
35 x 5
45 x 5
52.5 x 5
62.5 x 5
72.5 x 5
For on last set was an abomination; I'll redo this weight I think.
Back straight into things, though.
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
147.5 x 5
Not too hard at all.
Bench press:
37.5 x 5
47.5 x 5
57.5 x 5
67.5 x 5
77.5 x 5
Happy about the all time bench PR. Bench is really coming along on Madcows!
Power cleans:
35 x 5
45 x 5
52.5 x 5
62.5 x 5
72.5 x 5
For on last set was an abomination; I'll redo this weight I think.
Good session tonight.
Squats:
72.5 x 5
90 x 5
110 x 5
110 x 5
Was only meant to be 107.5 but couldn't be assed to source the required plates.
Press:
37.5 x 5
45 x 5
62.5 x 5
60 x 5
Finally, one plate press. Be interesting to see where my push press is now given that my bench and press is much stronger than it was last time I tried it.
Deadlifts:
102.5 x 5
125 x 5
147.5 x 5
165 x 5
Quite hard, actually.
Squats:
72.5 x 5
90 x 5
110 x 5
110 x 5
Was only meant to be 107.5 but couldn't be assed to source the required plates.
Press:
37.5 x 5
45 x 5
62.5 x 5
60 x 5
Finally, one plate press. Be interesting to see where my push press is now given that my bench and press is much stronger than it was last time I tried it.
Deadlifts:
102.5 x 5
125 x 5
147.5 x 5
165 x 5
Quite hard, actually.
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 3
110 x 8
Quite easy.
Bench press:
40 x 5
47.5 x 5
57.5 x 5
67.5 x 5
80 x 3
60 x 8
Bench was slowing down a bit in the middle of the lift.
Power cleans:
30 x a lot
40 x 5
50 x 5
60 x 5
70 x 5
Just playing about practising good form.
Finished with some barbell curls. Was hoping to do some dips but my elbow was having none of it.
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 3
110 x 8
Quite easy.
Bench press:
40 x 5
47.5 x 5
57.5 x 5
67.5 x 5
80 x 3
60 x 8
Bench was slowing down a bit in the middle of the lift.
Power cleans:
30 x a lot
40 x 5
50 x 5
60 x 5
70 x 5
Just playing about practising good form.
Finished with some barbell curls. Was hoping to do some dips but my elbow was having none of it.
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 5
Not too bad.
Bench press:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
Easier than I thought it was going to be. 80 for 5 is a big PR for me.
Power cleans:
35 x 5
45 x 5
52.5 x 5
60 x 5
70 x 5
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 5
Not too bad.
Bench press:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
Easier than I thought it was going to be. 80 for 5 is a big PR for me.
Power cleans:
35 x 5
45 x 5
52.5 x 5
60 x 5
70 x 5
Khanage
Nice mate, very nice! How much have your lifts increased since you started? Any signs of stalling anytime soon?
The bench and press have increased a lot. Squat has increased some, but my sets still feel submaximal (so does, in fact, my bench). Deadlift hasn't increased that much, although it's more volume than I'm used to. Power clean hasn't improved any, although I really don't think that 5x5 is a great set and rep scheme for them.
'Tis getting a bit boring, though, so I'm considering making a change. I'll be carrying over the most successful elements from Madcows but doing other stuff for the deadlift and I'm going to start doing push presses again.
Squats:
75 x 5
90 x 5
110 x 5
110 x 5
Harder than they should have been.
Press:
37.5 x 5
45 x 5
52.5 x 5
62.5 x 5
Excruciatingly difficult. I was feeling exhausted for some reason tonight.
Was farting a lot too in the presence of a rather hot female so went to bathroom and was ****ing for about half an hour.
Deadlifts:
130 x 3
150 x 3
165 x 1
175 x 1
185 x 1
190 x f, f
Was just far far too weak to even contemplate doing multiple sets of deadlifts. 130 was much slower than normal and I just knew that if I did 147.5 x 5 then I'd barely get any reps with 167.5, so I just went for some singles. Hopefully not too indicative of my real deadlift strength when I'm fresh, but I've never taken anything greater than 180 off of the floor, so technically I set a PB. Lifts were slow off of the floor but as soon as the bar reached my kneecaps it almost sped up, so my weakness is right off of the floor - 190 wouldn't even budge. To target my weakness I'm going to do some deficit deadlifts. And after that I'm going to do some high rep rack pulls to help with hypertrophy and to keep me from losing strength at the lockout.
75 x 5
90 x 5
110 x 5
110 x 5
Harder than they should have been.
Press:
37.5 x 5
45 x 5
52.5 x 5
62.5 x 5
Excruciatingly difficult. I was feeling exhausted for some reason tonight.
Was farting a lot too in the presence of a rather hot female so went to bathroom and was ****ing for about half an hour.
Deadlifts:
130 x 3
150 x 3
165 x 1
175 x 1
185 x 1
190 x f, f
Was just far far too weak to even contemplate doing multiple sets of deadlifts. 130 was much slower than normal and I just knew that if I did 147.5 x 5 then I'd barely get any reps with 167.5, so I just went for some singles. Hopefully not too indicative of my real deadlift strength when I'm fresh, but I've never taken anything greater than 180 off of the floor, so technically I set a PB. Lifts were slow off of the floor but as soon as the bar reached my kneecaps it almost sped up, so my weakness is right off of the floor - 190 wouldn't even budge. To target my weakness I'm going to do some deficit deadlifts. And after that I'm going to do some high rep rack pulls to help with hypertrophy and to keep me from losing strength at the lockout.
Squats:
75 x 5
92.5 x 5
112.5 x 5
132.5 x 5
155 x 3
110 x 8
Triple wasn't too bad. Form wasn't great, though, although I suppose that's what I get for not squatting heavy for a week. What was murder though was the back off set of eight. On these I go full ass to grass. I easily go beyond parallel on my heaviest set as well, but I more closely moderate depth as to not sink them so deep that I lose my back tightness. On the back off I'm knackered and I tend to end up sinking them really really deep and losing my arch, which makes them harder.
Bench press:
40 x 5
50 x 5
60 x 5
70 x 5
85 x 3
60 x 8
First three sets were flying up, by far the fastest I've ever benched 60, pleased at the speed. 70 was pretty easy too but I was more focusing on correct form than speed since it's not all that long ago that 70 was my 5RM. 85 was very, very difficult, mainly due to form issues. I wasn't using my lats at all and the bar was hitting too high up my chest. Oh well, pleased to set a new PR. Once I can do 90 x 5 I'm going to try 100. Be good to get two plates.
Also witnessed my first three plate bench tonight. Guy got 140 x 3, 2. Now I just need to witness a four plate squat (I've already witnessed a five plate deadlift a while ago at a different gym). (Actually, come to think of it I think I might have seen a 150 bench, but it was over a year ago and I remember it was by some Polish bodybuilding bros so I severely doubt the bar was coming all the way down to the chest.)
Speed deadlifts:
60 x 3
80 x 3
90 x 3
100 x 3
Was inspired to do these after seeing Andy Bolton do 245 with such speed that it could have been a high pull on Youtube. I'm really slow off of the ground so I think it will be beneficial to do these rather than power cleans, since my power clean hasn't went up, my form is ****, and they never had any transfer to the deadlift anyway.
Rack deadlifts 1" below the knee:
150 x 4
170 x 3
180 x 3
200 x 4
Was disappointed by Monday's failure and couldn't be arsed to do chins and dips. I was in the mood to lift something heavy and I hadn't rack pulled in a while - over a year to be precise.
Maybe had a few extra in the tank... I'm not one for speculation and I did 200 x 4 and only 200 x 4. On another day I'll try and see what I can do with 210. Was also absolutely knackered as well...
Was happy with the speed of these.
75 x 5
92.5 x 5
112.5 x 5
132.5 x 5
155 x 3
110 x 8
Triple wasn't too bad. Form wasn't great, though, although I suppose that's what I get for not squatting heavy for a week. What was murder though was the back off set of eight. On these I go full ass to grass. I easily go beyond parallel on my heaviest set as well, but I more closely moderate depth as to not sink them so deep that I lose my back tightness. On the back off I'm knackered and I tend to end up sinking them really really deep and losing my arch, which makes them harder.
Bench press:
40 x 5
50 x 5
60 x 5
70 x 5
85 x 3
60 x 8
First three sets were flying up, by far the fastest I've ever benched 60, pleased at the speed. 70 was pretty easy too but I was more focusing on correct form than speed since it's not all that long ago that 70 was my 5RM. 85 was very, very difficult, mainly due to form issues. I wasn't using my lats at all and the bar was hitting too high up my chest. Oh well, pleased to set a new PR. Once I can do 90 x 5 I'm going to try 100. Be good to get two plates.
Also witnessed my first three plate bench tonight. Guy got 140 x 3, 2. Now I just need to witness a four plate squat (I've already witnessed a five plate deadlift a while ago at a different gym). (Actually, come to think of it I think I might have seen a 150 bench, but it was over a year ago and I remember it was by some Polish bodybuilding bros so I severely doubt the bar was coming all the way down to the chest.)
Speed deadlifts:
60 x 3
80 x 3
90 x 3
100 x 3
Was inspired to do these after seeing Andy Bolton do 245 with such speed that it could have been a high pull on Youtube. I'm really slow off of the ground so I think it will be beneficial to do these rather than power cleans, since my power clean hasn't went up, my form is ****, and they never had any transfer to the deadlift anyway.
Rack deadlifts 1" below the knee:
150 x 4
170 x 3
180 x 3
200 x 4
Was disappointed by Monday's failure and couldn't be arsed to do chins and dips. I was in the mood to lift something heavy and I hadn't rack pulled in a while - over a year to be precise.
Maybe had a few extra in the tank... I'm not one for speculation and I did 200 x 4 and only 200 x 4. On another day I'll try and see what I can do with 210. Was also absolutely knackered as well...
Was happy with the speed of these.
Squats:
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
Last rep was a real grinder but good form.
Bench press:
40 x 5
50 x 5
60 x 5
72.5 x 5
85 x 3
65 x 9
Didn't get 5 reps with 85 so did a back off set to get some more work. Was using the ****** bench again so couldn't get a proper set-up. Form obviously felt weak. A bit disappointed but 85 x 3 is much more than I was able to do only two months ago.
Kroc rows:
Worked up to 45's x 20 (each arm)
The 45's are the heaviest the gym has. A bit harder on the left side than the right side, but maybe that's because I didn't take a long enough rest period.
Dips:
bodyweight x 8
bodyweight x 3
Upper body was just knackered by this point so I called it a day.
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
Last rep was a real grinder but good form.
Bench press:
40 x 5
50 x 5
60 x 5
72.5 x 5
85 x 3
65 x 9
Didn't get 5 reps with 85 so did a back off set to get some more work. Was using the ****** bench again so couldn't get a proper set-up. Form obviously felt weak. A bit disappointed but 85 x 3 is much more than I was able to do only two months ago.
Kroc rows:
Worked up to 45's x 20 (each arm)
The 45's are the heaviest the gym has. A bit harder on the left side than the right side, but maybe that's because I didn't take a long enough rest period.
Dips:
bodyweight x 8
bodyweight x 3
Upper body was just knackered by this point so I called it a day.
Squats:
75 x 5
95 x 5
115 x 5
115 x 5
Push press:
60 x 4
70 x 2
75 x 2
80 x 2
85 x f, f
60 x 5
60 x 5
Disappointed that I failed to set a PR given that I did 82.5 when my bench and press where 10 or more kilos less. These were bothering my elbow as well, and I didn't feel like I was getting much leg drive either. Was using a set-up similar to jerk boxes and I think they were too high. I'll stick with strict presses as they don't bother my elbow.
Romanian deadlifts:
60 x 10
70 x 10
80 x 10
90 x 10
95 x 5
Easy enough; stopped the last set because elbow was hurting.
75 x 5
95 x 5
115 x 5
115 x 5
Push press:
60 x 4
70 x 2
75 x 2
80 x 2
85 x f, f
60 x 5
60 x 5
Disappointed that I failed to set a PR given that I did 82.5 when my bench and press where 10 or more kilos less. These were bothering my elbow as well, and I didn't feel like I was getting much leg drive either. Was using a set-up similar to jerk boxes and I think they were too high. I'll stick with strict presses as they don't bother my elbow.
Romanian deadlifts:
60 x 10
70 x 10
80 x 10
90 x 10
95 x 5
Easy enough; stopped the last set because elbow was hurting.
**** session tonight.
Was hoping to do squats as usual, aiming for 157.5 x 3 then 115 x 8, but hamstrings were really sore after Wednesday's RDLs. They seem to be an excellent hamstring exercise, that's for sure! So yeah, when I was doing some warm-ups with just the bar, I couldn't hit proper depth and hamstrings were having none of it. So I decided to do front squats on the basis that they involve much less hamstrings.
Front squats:
80 x 3
90 x 3
100 x 3
110 x 1
80 x 1
Now I'm reminded why I don't like these: they were absolutely destroying my knees and shoulders. I keep doing them every few months and keep coming to the same conclusion: I'll stick with back squats. Maybe I'll retry them once I get some knee sleeves...
Bench press:
40 x 5
50 x 5
60 x 5
72.5 x 5
85 x 3
65 x 10
Triple with 85 felt a tad easier than last time, which is good I suppose. 65 for 10 is a PR for me as well. Just hoping I get 85 for 5 on Monday.
Speed deadlifts:
80 x 3
90 x 3
100 x 3
110 x 3
Didn't do any rack pulls at the end because I just wasn't feeling like lifting anything else. I think that when the first lift of the day goes bad and makes things hurt I don't feel that great throughout the rest of the session. Tried to do some barbell curls but low back wasn't feeling it, then tried to do some triceps pull downs but on first rep shoulders felt like they were being torn apart.
Was hoping to do squats as usual, aiming for 157.5 x 3 then 115 x 8, but hamstrings were really sore after Wednesday's RDLs. They seem to be an excellent hamstring exercise, that's for sure! So yeah, when I was doing some warm-ups with just the bar, I couldn't hit proper depth and hamstrings were having none of it. So I decided to do front squats on the basis that they involve much less hamstrings.
Front squats:
80 x 3
90 x 3
100 x 3
110 x 1
80 x 1
Now I'm reminded why I don't like these: they were absolutely destroying my knees and shoulders. I keep doing them every few months and keep coming to the same conclusion: I'll stick with back squats. Maybe I'll retry them once I get some knee sleeves...
Bench press:
40 x 5
50 x 5
60 x 5
72.5 x 5
85 x 3
65 x 10
Triple with 85 felt a tad easier than last time, which is good I suppose. 65 for 10 is a PR for me as well. Just hoping I get 85 for 5 on Monday.
Speed deadlifts:
80 x 3
90 x 3
100 x 3
110 x 3
Didn't do any rack pulls at the end because I just wasn't feeling like lifting anything else. I think that when the first lift of the day goes bad and makes things hurt I don't feel that great throughout the rest of the session. Tried to do some barbell curls but low back wasn't feeling it, then tried to do some triceps pull downs but on first rep shoulders felt like they were being torn apart.
Upper.
Bench press:
60 x 5
70 x 5
80 x 5
80 x 3
60 x 10 - paused
60 x 7 - paused
Had to use the crap bench again, or else I would have went for a PB (either 82.5 x 5 or 85 x 4+). I touch and go now because I find it much easier to progress with and can use can more reps with too = better growth. But still need to keep my strength off of the chest so I like to pause some of the back off sets.
Barbell rows:
60 x 10 - Yates style
70 x 10 - Yates style
80 x 8 - Yates style
80 x 6 - Pendlay style with supinated grip
Haven't done rows in over a year, and wasn't very fond of them when I did do them. Used to do them Dorian Yates style (very upright torso and limited ROM), and I think that way sucked because it did nothing for me. So I tried some Pendlay style rows (start each rep off of the floor and torso much more horizontal) and they hit the lats much better, and overall feel much more useful, so that's how I'll be barbell rowing from now on.
Close grip triceps lockouts 6" from chest:
60 x 10
70 x 5
80 x 5
These were more difficult than I thought they'd be, but I guess I'm just not used to doing more than one pressing exercise per day.
Dumbbell press:
17.5's x 8
22.5's x 5
17.5's x 6
17.5's x 8
17.5's x 8
These are definitely quite a technical lift. Dumbbells were flying off of shoulders when technique was right, but triceps were a bit too fatigued by this point. These are an awesome lift, though.
Barbell curls:
30 x 10
35 x 8
35 x 8
30 x 10
Bench press:
60 x 5
70 x 5
80 x 5
80 x 3
60 x 10 - paused
60 x 7 - paused
Had to use the crap bench again, or else I would have went for a PB (either 82.5 x 5 or 85 x 4+). I touch and go now because I find it much easier to progress with and can use can more reps with too = better growth. But still need to keep my strength off of the chest so I like to pause some of the back off sets.
Barbell rows:
60 x 10 - Yates style
70 x 10 - Yates style
80 x 8 - Yates style
80 x 6 - Pendlay style with supinated grip
Haven't done rows in over a year, and wasn't very fond of them when I did do them. Used to do them Dorian Yates style (very upright torso and limited ROM), and I think that way sucked because it did nothing for me. So I tried some Pendlay style rows (start each rep off of the floor and torso much more horizontal) and they hit the lats much better, and overall feel much more useful, so that's how I'll be barbell rowing from now on.
Close grip triceps lockouts 6" from chest:
60 x 10
70 x 5
80 x 5
These were more difficult than I thought they'd be, but I guess I'm just not used to doing more than one pressing exercise per day.
Dumbbell press:
17.5's x 8
22.5's x 5
17.5's x 6
17.5's x 8
17.5's x 8
These are definitely quite a technical lift. Dumbbells were flying off of shoulders when technique was right, but triceps were a bit too fatigued by this point. These are an awesome lift, though.
Barbell curls:
30 x 10
35 x 8
35 x 8
30 x 10
sleekchic
Just out of general curiosity, why did you do the curls in that format? I mean why did you start off with 30, go up to 35 and then come back to 30?
Because it's only a barbell curl and it really doesn't matter. I just wanted to see how much I could curl. The second set of 35 was hard and I wanted to get at least 8 reps on the last set so I dropped the weight down.
Lower.
Squats:
115 x 20
Damn this was the biggest test of cardiovascular fitness I've ever went through. Ever. Not even the cross-country I used to do at school for PE compares. ****, lungs were absolutely burning at the end of this. Was so ******* glad when the 20th rep had went up and I could rack it. Least that's my widow-maker squat cherry popped (I've done a widow-maker set of rack deadlifts before but that in no way compares to this).
Pull throughs:
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Light and easy. Still coughing a little as I type this, so wasn't really in a state to do anything heavy...
Squats:
115 x 20
Damn this was the biggest test of cardiovascular fitness I've ever went through. Ever. Not even the cross-country I used to do at school for PE compares. ****, lungs were absolutely burning at the end of this. Was so ******* glad when the 20th rep had went up and I could rack it. Least that's my widow-maker squat cherry popped (I've done a widow-maker set of rack deadlifts before but that in no way compares to this).
Pull throughs:
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
Light and easy. Still coughing a little as I type this, so wasn't really in a state to do anything heavy...
Upper.
Was aiming for a brotastic session tonight but just couldn't be arsed. Lack of food and sleep recently. But I still got some PRs!
Bench:
60 x 15
Rep PR. Previous best was 13.
Incline dumbbell bench press:
22.5s x 12
My old flat reps PR no on incline.
Did a set of lat pull downs, hammer curls and triceps extensions, then couldn't be arsed and went home.
Starting the Texas Method next week.
Was aiming for a brotastic session tonight but just couldn't be arsed. Lack of food and sleep recently. But I still got some PRs!
Bench:
60 x 15
Rep PR. Previous best was 13.
Incline dumbbell bench press:
22.5s x 12
My old flat reps PR no on incline.
Did a set of lat pull downs, hammer curls and triceps extensions, then couldn't be arsed and went home.
Starting the Texas Method next week.
Not starting the Texas Method for a few weeks yet. Unsure of schedule and have some issues to fix with the squats.
Squats:
70 x 5
90 x 5
115 x 5
130 x 12
Stopped at 12 because it breathing was really going hard. The aim was to change my technique slightly as I am too quads dominant. I felt like I was incorporating the hamstrings much more now, so much better. New knee sleeves also great - knees were really sweaty when I took them off.
GHRs:
bodyweight x 10
bodyweight x 8
bodyweight x 10
These were actually quite hard.
Squats:
70 x 5
90 x 5
115 x 5
130 x 12
Stopped at 12 because it breathing was really going hard. The aim was to change my technique slightly as I am too quads dominant. I felt like I was incorporating the hamstrings much more now, so much better. New knee sleeves also great - knees were really sweaty when I took them off.
GHRs:
bodyweight x 10
bodyweight x 8
bodyweight x 10
These were actually quite hard.
nice squat... and quad domination can be good :P
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