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Old 07-27-2012, 07:52 AM   #1151
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Nice session and dont sweat the missed reps!
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Old 07-28-2012, 06:59 AM   #1152
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Quote:
Originally Posted by BendtheBar View Post
I used to have OHP weeks like that frequently. It's such a fickle lift.

I'm sure you'll nail the epic-ness next week.
It's 2 weeks running I have missed the OHP but I know it is weak and will take plenty of work to even get 70kgx5

Quote:
Originally Posted by mab54 View Post
Still pretty close to epic Kuyt, just make it epic next time!
I intend to, thanks mate
Quote:
Originally Posted by big_swede View Post
Thats still one great session, pb's or not!
Thanks Swede. 4 reps is better than staying on the couch. It's consistent and that's fine by me!

Quote:
Originally Posted by markievicz View Post
being a bit hard on yourself as usual mate.....

OHP is a strange lift for me too , i shot up to a 5RM of 80kgs about a year ago and have made little or no progress since,
aparently alternating with pushpress helps , though i have not tried that


nice DL by the way and walkouts going well , next week 170!
Thanks Mark, I did 170 today It's hard but it feels good just to be able to hit strict reps with the big boy plates.

Quote:
Originally Posted by ravimolasaria View Post
that was a LOOOONG session Kuytrider .... you did a fabulous job ... keep lifting buddy ...
Thanks Ravi, trying to stay below 60 minutes but some sessions creep up to 70-75 on occasion. Still I am rarely wrecked after sessions these days, just during them!

Quote:
Originally Posted by Hazzard View Post
Keep working hard buddy and don't worry about the occasional missed rep, as frustrating as it can be!
Cheers mate, long, hard and consistent is the plan.
Quote:
Originally Posted by miked96 View Post
Nice session and dont sweat the missed reps!
Thanks mate. Looking to be as strong as I can be.

Saturday 28 July
Hit and miss day. Squats are still going strong which would keep me happy even if nothing else was working. End of week 6 and I've realised that on the 2 previous occasions I did Madcow, I didn't go beyond 10 weeks which is a major mistake. This program deserves months. The pressing is difficult but it's helping my squats which is a boon.

Squats
bar + 40x5 warm up
62.5x5
77.5x5
92.5x5
107.5x5
122.5 (270) x 5 - PR - Still getting too far forward but I am doing better in terms of getting upright. Hard last reps but I could have done more. I'll have a crack at 125x5 on Tuesday and then be loyal to the 3 reps on Saturday regime as I have broken it the last couple of weeks

95x8

Walkouts
170 - 1 x 15 secs, 1 x 30 secs. Getting much better at these. Weight still feels monstrous but it's not buckling me like it used to.

Pendlay Rows
45x5
60x5
67.5x5
77.5x5
87.5x3
72.5x5 - Should have been 8 but I was walking around looking for plates and trying to set up the bench. Gave myself no rest at all and suffered.

Bench
52.5x5
65x5
77.5x5
90x5
102.5 (226) x 2 - This flat out sucked. Rep 2 was harder than the last rep of the 100 x 5 on Tuesday. Even 90x5 felt hard today. My unracking was not good enough today though, especially compared to Tuesday when it was excellent.
82.5x8

Hammer Curls
25 (55) - 3 sets of 7

Leg Curls
Pin 12 - 1x5, Pin 10, 1x5 - Felt something in back of right knee in first set. Reduced weight and tried again, wasn't happy so I packed it in.

Weighted Dips + 20kg
3 x 8
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Old 07-28-2012, 08:02 AM   #1153
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Good work!
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Old 07-28-2012, 12:59 PM   #1154
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Nice session, squat is on a roll.
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Old 07-29-2012, 06:30 AM   #1155
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Quote:
Originally Posted by Fazc View Post
Good work!
Quote:
Originally Posted by JTurner View Post
Nice session, squat is on a roll.
Thanks lads. Although I have long-term targets, it's nice to get some short-term success too. 2.5kg increments add up amazingly! Just one increase a month for a year is 30kg! I'll have some of that!

Sunday 29 July
Squats
40x5
60x5
75x4
90x3
100x2
110x1
120x1 - What's significant about this is that I did up to here beltless. Easily a beltless PR and what's more, it wasn't that hard at all.

130 (286) x 1 - Tough enough rep but got it comfortably enough in the end.

Squat Walkouts
170kg: 2 x 20 seconds

Paused Squats
90x5
90x5

Power clean and press
40x5
50x4
60x2
67.5x1
77.5kg: 5 x singles - These flat out sucked. Every press was difficult. Actually failed the very first one but took it on my chest and pressed it out.

Paused Bench
82.5 (182) x 3 - 5 sets

Chins
6, 5, 5, 5, 4 - Did these throughout the session with one set between each exercise.
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Old 07-29-2012, 10:39 AM   #1156
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Quote:
120x1 - What's significant about this is that I did up to here beltless. Easily a beltless PR and what's more, it wasn't that hard at all.
Nice, hombre. Once I change to things like a belt and wraps, it's hard to go back.
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Old 07-31-2012, 11:53 AM   #1157
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Quote:
Originally Posted by Kuytrider View Post

Sunday 29 July
Squats
40x5
60x5
75x4
90x3
100x2
110x1
120x1 - What's significant about this is that I did up to here beltless. Easily a beltless PR and what's more, it wasn't that hard at all.

Power clean and press
40x5
50x4
60x2
67.5x1
77.5kg: 5 x singles - These flat out sucked. Every press was difficult. Actually failed the very first one but took it on my chest and pressed it out.
All round fine session, nice work getting 120kg with no belt, core getting much stronger.

Love me some clean and press , good to see them in here.
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Old 07-31-2012, 12:54 PM   #1158
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Quote:
Originally Posted by BendtheBar View Post
Nice, hombre. Once I change to things like a belt and wraps, it's hard to go back.
Quote:
Originally Posted by markievicz View Post
All round fine session, nice work getting 120kg with no belt, core getting much stronger.

Love me some clean and press , good to see them in here.
Thanks guys. Hurt my shoulder with the clean and presses though with my upcoming schedule, the 4th session will be off for a couple of weeks because of my trip to the States though I will try and get 3-4 sessions in the 9 days I am there.

Tuesday 31 July
Week 7 Day 1 of Madcow

Today's top squat set was as ugly as Jabba the Hut yet I've never been happier with a set! Wanted to stay home as I was wrecked and carrying a few knocks (shoulders, hamstring and back of knee) but I wasn't actually injured per se so I sucked it up! 95kg felt heavy on my back and I questioned going on but it got better from there.

Squat
40x5
65x5
80x5
95x5
110x5
125 (275) x 5 PR Ugly yet oddly beautiful. First 2-3 reps were easy, last 2 were vicious and my face was as red as the angry icon on here!

Bench Press
52.5x5
65x5
77.5x5
90x5
102.5 (226) x 4 - PR at this weight though 100x5 is better overall I think. Not sure how I managed it but since I never hit more than a double at this weight, I am happy with it. Last rep was do or die!

Pendlay Row
45x5
60x5
70x5
80x5
87.5 (193) x 4 - Just didn't have it.

Paused Close Grip Bench
70 (154) x 8, 6, 5: Viciously hard press with a pause, I think I've fallen in love with another exercise

Curls (used large bar)
40 (88) x 6, 6, 5

Chins (one set before each exercise)
4 sets of 5 and 1 x 4

Side Bends with 30kg
3 x 10
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Old 07-31-2012, 02:01 PM   #1159
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Real strong squat rep PR! Good progress K!
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Old 07-31-2012, 03:15 PM   #1160
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Great work , two PRs and a lot of assistance work done thereafter.

Who cares about ugly PRs, thats the way they should be, if u can do a PR with perfect form then I think you can lift more.
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