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 – 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

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 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.

Week 9 – Madcow5x5 – Day 25B

Squat:

5 x 140
5 x 170
5 x 205
5 x 205

Legs felt a bit tight.  I think I needed to stretch a bit more.

Press:

5 x 55
5 x 70
5 x 80
5 x 90

Not bad.  Noticed on the 3rd set that my grip was much too wide.  Narrowing grip width helped engage my lats more.

Deadlift:

5 x 170
5 x 205
5 x 235
5 x 270

Definitely pretty heavy.  I feel like I’m using a bit more back than I want to.  The pulls felt stronger than last week’s though.  I imagined pushing my heels through the ground and keeping the bar close to my body to avoid creating a longer lever arm and stressing my lower back.

Week 5 – Madcow5x5 – Day 13B

Squats:

5 x 125
5 x 155
5 x 190
5 x 190

These were really easy.  Not much to point out.

Press:

5 x 55
5 x 65
5 x 75
5 x 85

Not bad.  A bit difficult.  Right triceps were working a bit harder again.

Deadlift:

5 x 155
5 x 185
5 x 215
5 x 245

Not bad.  Did touch and go on the first set.  Banged my shin up in the process, so that’s a no go.  Back was a bit more strained than last week.  I think I rushed it a bit.

Accessories:

Sit-ups – 33/13/11:  Used a 20lb dumbbell counterweight.  Actually worked quite nicely.  Feels as though my lower abs are being focused more than my upper abs.  Can’t complain.

HIIT – 4-7-4-8-4-7:  Legs were feeling tired.

Week 4 – Madcow5x5 – Day 10B

Squats:

5 x 120
5 x 140
5 x 180
5 x 180

Not bad.  Was noticing again that my left side was dropping down a bit lower than my right side and the weight was rolling forward a bit.  I think this has to do with not shoving my knees out evenly with my right leg.  Mental cue once reaching the bottom should be “split the floor apart and drive your ass up”.

Press:

5 x 50
5 x 60
5 x 70
5 x 80

Tried going for a more natural grip and widened it a bit.  Felt better.  Made me have a bit more control and felt like my shoulders were working evenly.

Deadlifts:

5 x 145
5 x 175
5 x 205
5 x 235

These felt great today.  Noticed that I was shrugging and rolling my shoulders back at the top.  Not sure if this is good or not, but felt natural to me in order to lock out the weight.

Accessories:

Situps – 30/15/16:  Did these until “failure”.  I think next time I might change it so that I have to do as many situps as possible within a predetermined amount of time.  Doing this exercise to “failure” seems a bit ambiguous and form definitely begins to deteriorate rapidly once my abs get tired, aka my lower back starts to round lordotically.

HIIT – 3-7-8-3-7:  Legs were pretty beat by the end of these intervals.  I felt a cramp coming along on my right calf.

Week 3 – Madcow5x5 – Day 7B

I had family over for dinner so I was a bit late to the gym, so I ended up having to rush the workout.  No situps or cardio post workout.  I had also eaten a bit before going to the gym so I was definitely feeling bloated.

Squats:

5 x 115
5 x 145
5 x 175
5 x 175

I’ve noticed that my workouts have been pretty exhausting, even on light days.  Last time I ran Madcow, I wasn’t as fatigued by this week, but then I remembered that previously I had used Madcow, my 4th week PRS were considerably no where near what I’m doing now.

Press:

5 x 55
5 x 65
5 x 75
5 x 80

Read somewhere that my grip width should be about 1-1.5″ wider than my shoulders.  Definitely felt awkward, I normally tuck my elbows so from the mirror, my hand grip was wide but my forearms were at a 45 degree angle with my elbows tucked into my waist.  Definitely feeling heavy again.

Deadlift:

5 x 145
5 x 175
5 x 205
5 x 230

Lightweight!  But, seriously, these weren’t bad at all.  I used the hook grip on the 3rd set and alternating, left-right, supinate-pronate, grip.  On the lighter weights, I tried for pulling as hard as I can and as fast as I can.  But, what I notice when I do this is that I straighten my legs out too early, therefore leading my back to do the work on the second half of the positive.  This issue, more than anything, is most likely to do with problems coordinating full body sequential movements when exploding from the lift.  Much props to olympic lifters, moving hundreds of pounds in a blink of an eye.