Week2 – Day5 Heavy

Squats:  5×120 + 5×145 + 5×175 + 5×205 + 3×240 + 8×175

Bench:  5×70 + 5×85 + 5×100 + 5×120 + 3×135 + 8×100

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 3×150 + 8×115

Tricep Extensions:  10×40 + 10×45 + 10×50
Bicep Curls:  3x8x50
Dips:  8/7/4

Conditioning:  Incline treadmill @ 2.5 spd – 5 min.

Week2 – Day4 Light – Fast and Round

Weight:  182 lbs

Didn’t eat anything until after the workout.  Felt a slight lack of energy because of this, but I still managed to crank reps out.  In addition, Wednesday is also prescribed for light lifting so the session went by pretty quickly.  The deadlifts were not so light.  I tried to keep the bar close to the body, but not driving the bar into my shins.  I did not think to belt up for the top set because of it being light day.  BUT, presses and deadlifts are only worked once a week on Madcow so in actuality…it was not a light day for over head pressing and deadlifting.  Don’t think form was there on the top set, core probably couldn’t take the load and so I may have rounded a bit.  Sprinkled in a few sets of crunches in the end.

Squats:  5×115 + 5×145 + 5×175 + 5×175

Press:  5×45 + 5×45 + 5×65 + 5×65

Deadlift:  5×135 + 5×185 + 5×225 + 5×250

Crunches:  4×25

Week2 – Day3 Medium – Narrow Squat

Weight:  184 lbs

Belted up on the last set of the squat.  I didn’t go too deep and kept my torso fairly upright.  Felt some load on the quads.  Bench press was pretty light.  Rows weren’t bad either.

Squats:  5×120 + 5×145 + 5×175 + 5×205 + 5×235

Bench:  5×65 + 5×85 + 5×100 + 5×115 + 5×130

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 5×150

Weighted Sit-ups:  3x8x10lbs

Week1 – Day2 Heavy – The Grind

Weight:  184 lbs

Did the heavy day today with heavy triples.  It was pretty difficult.  I didn’t use the belt on the top set.  The increase in volume is definitely throwing me off.  I’m going to give myself another week to see if I can adjust to the volume before I drop the weights.  I will most likely belt up starting on the 4th set, even, on the medium days.

Squats:  5×115 + 5×145 + 5×175 + 5×200 + 3×235 + 8×175

Bench:  5×65 + 5×80 + 5×95 + 5×110 + 3×130 + 8×95

Rows:  5×75 + 5×90 + 5×115 + 5×125 + 3×150 + 8×115

Tricep Extensions:  10×40 + 10×45 + 10×50
Bicep Curls:  3x8x50
Dips:  8/7/4

Conditioning:  Incline treadmill @ 2.5 spd – 5 min.

Week1 – Day1 Medium – Change Up

Weight:  183 lbs

Started on Madcow5x5 today after a week long rest.  I wanted to get to about the 6 month mark before switching over, but I decided against it.  While the workout-to-workout progressive loading is no longer the case with Madcow (week-to-week), the sessions do have a higher amount of volume.  No accessories done at the moment.  Most likely will sprinkle in a small amount for ab, posterior chain work and some weighted dips for weak chest and pull ups to offset it.

Squats:  5×115 + 5×145 + 5×175 + 5×200 + 5×230

Bench:  5×65 + 5×80 + 5×95 + 5×110 + 5×125

Rows:  5×75 + 5×90 + 5×110 + 5×125 + 5×145

Week20 – Day58A – Blimey

Weight:  182.8

Squats:  3x5xBar + 5×140 + 3×185 + 2×230 + 5×275 (1)

I’ll say I stalled on these.  Better to admit to bad form than pet the ego.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 5/5/2 x 145 (1)

 

Stalled again.  Right chest and arm still dominating on the press.

Rows:  5×135 + 3×135 + 2×135 + 3x3x175

First and second reps of the sets were good.

Accessories:
Dips:  15/7

Will start adding weights once I can get to 20 reps using bodyweight

Week20 – Day57B – Breakthrough

Weight: 181.3

Weekend was amazing- really got me hitting the ground running for the week, maybe even for the rest of the month!

Squats:  3x5xBar + 5×150 + 3×195 + 2×235 + 5×270

I abbreviated the warm-ups and it seems like it may have given me some extra gas in the tank to finish out the top set of 270.  This also meant that warm-up weights had bigger jumps from warm-up set to warm-up set.  No heavy grunting, tried to keep all the air in as much as possible to maintain rigidity in my core.  I think this also helped.

Press:  5xBar + 5x5x70

Wobbly, not really from the lack of shoulder pressing strength, but rather keeping the entire trunk and core solid to keep balance.  The press was still pretty difficult, however.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×275

Have to really make sure I’m not rolling the bar down my knees, especially the left knee cap.

Accessories:
Dips:  10/6

Week20 – Day56A – A Midsummer Night’s Lifting

Weight:  182.8

Got to the gym pretty late, started lifting around 10pm.  Gym was pretty scarce, but still some people lingering.  Didn’t have music, unfortunately.  Traps and upper back were still sore from the last session’s OHPs.

Squats:  3x5xBar + 5×150 + 3×205 + 1×235 + 4×270 (1)

Silent squatting.  Stalled.  Think I was using a bit much back, aka doing good mornings out of the hole.  Did 10 reps of external rotations with elbow by the side on my right arm to get my right shoulder looser.

Bench:  3x5xBar + 5×75 + 3×95 + 2×115 + 3x5x140

Need to really fix this, but I’m using my right chest more than my left.  Will need to read up on this.  Having no coach to look at technique makes correcting form difficult.

Rows:  5×135 + 3×135 + 2×135 + 3x3x170

Jerking on the 2nd and 3rd reps.. First rep is relatively strict.

Accessories:
Dips:  7/7
Pull ups:  3/2/2/2
Tricep Pushdowns:  20×40 + 7×50

Week19 – Day55B – Spring Time

Weight: ??

The scale is 5 feet away from me and I forgot to weigh myself again, doh!  Weather is absolutely gorgeous outside.

Squats:  3x5xBar + 5×150 + 3×175 + 2×205 + 1×235 + 5×265

Top set was tough.  Rested for 5 seconds after 4th rep and emptied the tank on the last rep.  I think I made it down to at least parallel.  The weight on the upper back made it very difficult to keep the torso upright.

Press:  5x5x65

These were difficult.  I bounced reps from the bottom of the lift to take advantage of some bounce out of the hole.

Deadlift:  5×135 + 3×175 + 2×205 + 1×235 + 5×270

Alternating grip, pretty difficult.  Rolling the bar down over my knee cap is killing them.  Will need to read up on this.

Accessories:
Dips:  10/9/5.5/5/5
Wide-Grip Pull-ups:  2/2/2/2/2

Conditioning:
Treadmill Intervals
1min warmup 3.0spd
30 sec 5.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 7.0 spd + 30 sec 3.0 rest
30 sec 6.5 spd + 30 sec 3.0 rest
30 sec 6.0 spd + 30 sec 3.0 rest
30 sec 5.5 spd + 30 sec 3.0 rest
30 sec 5.0 spd + 30 sec 3.0 rest