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.