Week3 – Day6 + 7 + 8

Didn’t get to plug in my numbers for all of last week.  Busy, busy, busy.

 

Day6

Squats:  5×120 + 5×150 + 5×180 + 5×210 + 5×240

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

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

Pull-ups:  3/2/2

Weighted Sit-ups:  3x8x10lbs

 

Day 7

Squats:  5×120 + 5×150 + 5×180 + 5x5x180

Press:  5×45 + 5×55 + 5×60 + 5×70

Deadlift:  5×160 + 5×190 + 5×225 + 5×255

 

Day 8

Squats:  5×120 + 5×150 + 5×180 + 5×210 + 3×250 + 8×180

Bench:  5×70 + 5×85 + 5×100 + 5×120 + 3×140 + 8×100

Rows:  5×75 + 5×95 + 5×115 + 5×130 + 3×155 + 5×115

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

Week 11 – Madcow5x5 – Day 30B

Squat:

5 x 135
5 x 160
5 x 190
5 x 190

Lockout:

225 x 20 seconds
315 x 20 seconds

I really wanted to know what 315 lbs felt like.  I did lockouts a while back when I first started my SL5x5 routine.  Being able to feel 225 lbs was definitely helpful I think in training my CNS to getting familiar with the load on my body.  I did the same thing with 315 lbs yesterday.

Press:

5 x 65
5 x 75
5 x 85
5 x 95

Got stuck halfway on the last rep of the last set.  Lockouts definitely got my shoulders tired.

Deadlift:

5 x 185
5 x 215
5 x 245
5 x 285

Chalked my shins pretty well.  Definitely felt like I didn’t use as much lower back.  Kept the bar close to my body.  The mental cue that helped a lot was to pull the bar against my body and imagine pushing my feet through the ground.

Assistance:

Chin-ups:  6/3/4 x BW – Not bad.  Previous lifts definitely left me without much gas left.

Week 11 – Madcow5x5 – Day 29A

Squat:

5 x 135
5 x 160
5 x 190
5 x 225
5 x 260 (+belt)

Took ample rest before heavy top set.  Wasn’t bad at all.

Bench:

5 x 75
5 x 95
5 x 115
5 x 135
5 x 150

Pretty easy.  Took a good amount of rest time before the last set.  PL arched and it was pretty easy.  Also made sure to shrug up.

Row:

5 x 75
5 x 95
5 x 115
5 x 135
5 x 150

Pretty hard, but not freezing at sticking point yet so I’m going to keep adding poundage.

Accessories:

Weighted Sit-ups – 34xBW/22xBW/16×10/12×15

Week 10 – Madcow5x5 – Day 28C

Squat:

5 x 135
5 x 160
5 x 190
5 x 225
3 x 260
8 x 190

Not bad at all.  Got plenty of rest time before the heavy triple.

Bench:

3 x Bar
5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

PL arched on the triple and it was really easy.  One thing I noticed when I don’t PL arch is that my traps and upper right shoulder always loses tightness when lowering the weight down almost as if my right shoulder is slipping.  I think this may be happening because I’m not engaging my lats properly.  PL arching allows me to put myself in a position where the lats are fully engaged.

Rows:

5 x 75
5 x 95
5 x 115
5 x 135
3 x 150
8 x 115

Triple was definitely pretty heavy.  Definitely jerking the weight.

Accessories:

Dips – 14/8/5:  Difficult was a bit more “uniform” across all reps.  Before I would gas out fairly quickly, but today’s felt like a more gradual progression of fatiguing from rep to rep until the very end of each set.

Barbell Curls – 8×50/8×55/6×60:  Pretty difficult.  Again, my right arm felt like it was doing a bit more work than the left.

Tricep Extensions – 8×50/8×55/6×60:  Not bad.  I rocked my upper arm backwards a bit on the negative.  I guess this uses a bit of shoulder.  I made sure to get ample rest between sets.

Week 10 – Madcow5x5 – Day 27B

Squat:

5 x 135
5 x 160
5 x 190
5 x 190

Very easy.  Light squat days give me a chance to analyze my lift while actually doing the lift .  I think I may be rotating my torso when squatting.  I feel like I’m rotating right a bit and I can feel it in my hips a bit.  I think I’ll have to record myself from the front next light day and see what’s going on.  All the videos I’ve recorded have done a great job showing my squat depth and posture.  Unfortunately it doesn’t provide what my squat looks like from the front where I can better see things like knees buckling in, torso twisting, etc.

Press:

5 x 65
5 x 75
5 x 85
5 x 95

These weren’t bad.  Still feel like my right lat is much more engaged than my left.  I think if there was a video of me from the top down, I’d see my right arm pushing the bar away from the body more.  This is, at least, what I feel is happening and it’s causing my right lat to have to work a bit harder than my left.  Not sure if this is happening because of my bad right shoulder (hopefully it’s not!).  Back was arching a bit on the 95 and managed to get stuck halfway up on the last rep, but finished it.  Narrow grip helps…I think.  And of course squeezing the bar engages the lats.

Deadlift:

5 x 175
5 x 215
5 x 240
5 x 280 (ow)

Sets prior to the 280 were pretty easy breezy.  Used alternating on 240- I really didn’t want to.  Unfortunately, I decided not to record my workout today.  I think I definitely rounded my back on a few of the reps on the 280.  Not sure if I continue going up or stay at 280.  I would rather perform lifts with good form than hurt myself petting my ego.  I really want to hit that 315 PR by May 30th.  I think I’m going to test my 1RMs the week of May 28th.

Assistance:

Chin-ups:  6/3/2.5 x BW – Not bad, first set felt very strong.  Made sure I was doing full ROM by going ALL the way down and not doing partial reps.

Situps:  32/22/16 @ 1 min each set – These haven’t really improved much, but I’m definitely feeling stronger on the situps compared to when I first began doing them.  Lower abs got sore pretty quickly.