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 – 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 – 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 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 26A

Squat:

5 x 135
5 x 160
5 x 190
5 x 225

Been sick the entire weekend and still sick during the workout.  Getting my sweat on proved to clear up my nose.  It’s never disappointed in refreshing me and I think I actually feel better than before.  I missed last Friday’s workout and so I’ve sort of been thrown off my rhythm.  Squat is getting insanely heavy and I decided to knock it down and reset the entire lift.  I’m going for 275 again in 4 weeks time.  These were all too difficult, I performed a slight pause in the hole to get some stretch in on the earlier sets- I got to the gym late.

Bench:

5 x 75
5 x 95
5 x 115
5 x 130
5 x 150

My bench felt extremely strong today.  Things of note that I made a point to remember:  shrug shoulders; perform 3 sets of empty barbell to get the form down;  grip width should accommodate a forearm position that is perpendicular to the ground when pressing; press a bit closer to the nipple rather than lowering the weight down to the upper stomach area; tighten the lats pre-press and maintain tightness all through out the rep.  I PL arched the last set because I didn’t have a spotter and I really wanted to finish all 5 sets.  I used thumbless grip on the first 2 sets.  I feel this helps me in getting accustomed to the feeling of the bar at the base of the palm.

Rows:

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

These definitely felt heavy.  I’m definitely using some jerk on the movement now and notice that my chest goes up.  I think this is ok for now.  I’m going to try to minimize raising my chest as much as possible and keeping the form as strict as I can.

Week 9 – Madcow5x5 – Day 24A

Squat:

5 x 140
5 x 170
5 x 205
5 x 240
3 x 275

Stalled for the first time while on this routine.  The squat felt extremely heavy.  I definitely gave up early, my mind was already set up for failure.  I could have definitely cranked a 4th rep out if I really wanted it.

Bench:

5 x 75
5 x 90
5 x 110
5 x 125
5 x 145

Form still wasn’t consistent.  Right arm wasn’t dropping as much though.  Made sure to shrug my traps up.  Focused on engaging the lats and keeping everything insanely tight before each rep.

Rows:

5 x 75
5 x 90
5 x 110
5 x 125
5 x 145

Not bad, feel like I’m definitely incorporating a bit of hip drive now that the weight is getting heavy again.

Week 7 – Madcow5x5 – Day 18A

Squat:

5 x 135
5 x 165
5 x 195
5 x 230
5 x 260 (belt)

The 260 was much harder than last Friday’s 265 triple.

Bench:

5 x 70
5 x 90
5 x 105
5 x 125
5 x 140

Stopped doing it the Mr. Tate way and went back to doing them Rippetoe style.  My grip is a grip width wider on both sides.  I still lifted my chest a bit, and shrugged to engaged my traps.  Not sure if this is entirely correct form.  The norm would be pinch the shoulder blades together.

Rows:

5 x 70
5 x 90
5 x 105
5 x 125
5 x 140

Week 6 – Madcow5x5 – Day 16B

Squat:

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

Not bad.  I think I may have rushed a bit too much though and did the negative way too fast causing my left side to lean forward.  Other than this little tidbit, the rest of it was pretty breezy.

Press:

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

Not bad.   Again, used a wider grip than shoulder width.  From what I remember reading from the Stronglifts archive on proper Overhand Press technique, I recall Mehdi mentioning that I should re-position my elbows forward after each rep.  I believe this was a method to ensure that my elbows didn’t flare out and to engage the shoulders much more.  This made the lift a headache for me because re-positioning my elbow forward would mean that my forearms would come to out to an angle and not perpendicular to the floor.  Doesn’t this reduce power transfer?  Lately, I’ve been avoiding the repositioning of the elbow forward all together and just trying to press straight up and down making sure my forearms are perpendicular to the floor.  I’ve also widened my grip.  Seems to be helping.

Deadlift:

5 x 155
5 x 190
5 x 225
5 x 250

Not bad (there seems to be a pattern here…).  These weren’t bad.  Ended up using alternating (pronate-supinate) on the remaining 4 reps of the 3rd set; my grip was failing me and I didn’t want my back to round because of it.

Accessories:

Situps – 32/26/17:  Basically did as many as I can in 1 minute.  Pretty exhausted by the third set.

Pullups – 4/3/3:  Fairly pathetic…  Going to do chin-ups.  Google’d rippetoe and pull-ups and came up with a search result where rippetoe suggests use of the chin-ups as it engages pretty much the same back muscles and lats, but puts more stress on the biceps.  Who doesn’t want that?

Week 6 – Madcow5x5 – Day 15A

Squats:

5 x 130
5 x 160
5 x 190
5 x 225
5 x 255 (belt)

Surprised I wasn’t as tired as I expected after the 4th set.  Back definitely rounded on the top set.  Learning forward a bit too much and going a bit too low.

Bench:

5 x 70
5 x 85
5 x 100 (really good set)
5 x 120
5 x 135

These were pretty easy.  Third set was the perfect set.  From what I remember, I think instead of lowering the bar to my chest, I simply lowered it straight down and straight up.  My grip wasn’t wobbly, the bar was comfortable resting at the base of my palm.  This made the 5 reps ridiculously easy.  I couldn’t replicate the grip on the 4th and 5th set unfortunately.

Rows:

5 x 70
5 x 85
5 x 100
5 x 120
5 x 135

Not bad.  I have to post my video to see if I’m doing these properly.

Accessories:

Weighted Situps – 25xBW, 17×10, 16×10, 12×15:  Not bad.  Decided to do until “failure” on each set.  Slow and steady preferred on these to get the abs burning.