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-   -   6foot's summer Madcow 5x5 log (http://www.muscleandbrawn.com/forum/showthread.php?t=6265)

6footmidget 05-16-2011 06:48 PM

6foot's summer Madcow 5x5 log
 
Hi guys,
I'm Greg, just joined yesterday and upon introducing myself i was advised to start a training log so here it goes. I'm 20 about 215 pounds and am 6'3" tall. I play rugby at school but now i'm home for the break. Started madcow 5x5 program last week but was humbled pretty quickly with the amount of squatting i will be doing during the coming weeks. Made some adjustments for this week and actually took the time to find the 10% to 15% increases in my weights.

I'm trying to get stronger this summer and put on some size while doing it. As far as my diet goes i'll quote an article i saw on muscle and strength and just "eat lots of dead animals". I'm not exactly sure where my maxes are right now but they are definitely not the same as they were at the beginning of the season around march. I'd like to get back to those points and beyond this summer. So here it goes

Squats
149x5
175x5
197x5
221x5
254x5

Bench
112x5
131x5
153x5
175x5
197x5

Rows
85x5
107x5
125x5
147x5
169x5

Assistance Work:
Seated good mornings(Dont have a place to do extensions and was told this was a suitable replacement)
74x8
74x8

Weighted sit ups
22x16
22x16
22x16
22x16

Overall thought it was a goodworkout. tried to keep form as strict as possible on everything. Looking forward to making progress and upping the numbers!

and the weights are all goofy numbers cause my dad has 45 pound plates and then all the smaller plates are all metric. Also found out that the bar we have is only 30 pounds not 45 although it looks like an olympic bar

BendtheBar 05-16-2011 07:03 PM

Subbed. Looking forward to seeing you smash your goals.

6footmidget 05-17-2011 09:18 AM

Quote:

Subbed. Looking forward to seeing you smash your goals
thanks man, can't wait for wednesday's workout

6footmidget 05-18-2011 04:19 PM

another good workout, squats felt good, looking forward to improving the numbers on friday. I'm happy with the overhead press. I'm using the full range of motion rather then just bringing it down to my head and the pushing it up again.

Squats
149x5
175x5
197x5
197x5

Overhead Press
68x5
79x5
96x5
112x5

Deadlift
175x5
210x5
243x5
276x5

Assistance:
Pull ups (bodyweight)
9,7,7

Planks (30 second rests)
60x3

For progressing the overhead press and the deadlifts should i just continue to add 5pounds every week as long as i can get 5 reps? wasnt sure what to do with these lifts since i am only doing them once a week. Also to progress with the planks would it be better to cut the rest periods or increase the time i am doing them? Any help is much appreciated

big_swede 05-18-2011 04:35 PM

Good lifting! Keep it up!

6footmidget 05-18-2011 04:54 PM

Quote:

Originally Posted by big_swede (Post 138575)
Good lifting! Keep it up!

Thanks big swede. Hoping to have some solid numbers by the end of summer

6footmidget 05-20-2011 01:43 PM

Was looking forward to todays workout from the time i got out of the garage on wednesday. I spent all yesterday thinking about it and couldnt wait to get in there today. Had to do some yardwork in the morning but the rain came and gave me what i had been craving. put ride the lightining in the cd player and went to it.

Squats
149x5
175x5
197x5
221x5
259x3<--PR
197x8

Bench
112x5
131x5
153x5
175x5
202x3<-- PR
153x8

BB Rows
85x5
107x5
125x5
147x5
175x3 <--PR
125x8

Assistance
Weighted Dips
8x25<--PR
6x25
6x25

BB Curl
63x8
63x8
63x8

Skull Crushers
63x8
63x8
63x8

Not sure if all the triples are actually PR's but i have not logged anything before that has been higher so i'm going to say they are. I benched 265 at a fundraiser for our team so i would assume at least that has been higher but thats beside the point.

Overall felt great. Love the way this program makes you progress. Before I was never really sure what to do for progression and our workouts at our trainers wwere such high pace that we didnt have time to think about what you did last time you just had to do it. Can't wait to get back in the garage on monday!

big_swede 05-20-2011 02:39 PM

All i see is PR's. Great work!

6footmidget 05-20-2011 03:09 PM

Thanks big swede, hopefully I'll be puttin up massive numbers like you with alot of hardwork this summer

BendtheBar 05-20-2011 03:50 PM

Midget power! Sweet PR quadfecta. Great job.


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