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Old 11-10-2011, 07:54 AM   #131
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Awesome lifting ang progress man, keep up the good work! And drop a plate on that spotter or something
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Old 11-10-2011, 09:12 AM   #132
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I think the time may have come to switch to a 4 day week as I am intent on adding some heavy volume to the lifting diet. Barring deadlifts and squats, everything else has stalled for the time being so instead of resetting, I am going to push harder.

Had splitting headache again and was almost seeing double by the final set lol!

Deadlifts
60x5
80x5
95x5
110x5
125x5 PR Weight felt better than last week. Widened my grip and it worked wonders.
135x1
145kgx1 PR Almost let it slip but held on.

Push Press
30x6
40x5
50x5
60x5
67.5x4 Almost made it but not quite

Clean and press
72.5kg x 1 PR Easier than expected despite an appallingly bad clean formwise.

BB curls
40x6, 42.5x5 changed to

DB Curls
20kg x 6 x 3

Abs
Side bends: 30kg: 5 x 10

BB Shoulder Shrugs
80x6
90x6
100x4 Lost my grip

Time for shorter yet more brutal workouts methinks

Last edited by Kuytrider; 11-10-2011 at 09:16 AM.
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Old 11-10-2011, 09:13 AM   #133
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Awesome lifting ang progress man, keep up the good work! And drop a plate on that spotter or something
Thanks mate
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Old 11-10-2011, 09:18 AM   #134
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Solid effort. Nice PBs.

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Old 11-10-2011, 12:33 PM   #135
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Solid effort. Nice PBs.

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Switching to 4 days where I will do no more than 2 big lifts a session followed by a max of 2-3 assistance lifts. The goal is to keep sessions to less than 60 minutes of heavy and hard lifting with extra heavy volume on the lifts where I am stalling currently.

I will probably end up doing this: http://musclehealthandstrength.blogs...ease-your.html
at some point in early 2012 but for now, I will increase volume on stalling lifts and go back to the Madcow ramping sets when I feel my lifts are up to speed.

Last edited by Kuytrider; 11-10-2011 at 12:43 PM.
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Old 11-10-2011, 01:02 PM   #136
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Good luck Kuyt. I think that program will serve you well. When are you starting?

Quote:
145kgx1 PR Almost let it slip but held on.
Way to get it done.
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Old 11-10-2011, 03:35 PM   #137
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Good luck Kuyt. I think that program will serve you well. When are you starting?



Way to get it done.
Saturday. My plan involves Monday, Weds, Thurs and Sat. Still squatting twice a week with ramping 5's for squats and deads till they stall. Going 5x5 on my 4th Madcow set (i.e Bench 4th set was 85kg) then increase. I will increase the weight regardless of whether I make 5x5, 4x5 etc. The way I see it, if I make 92.5x5 bench for 3 sets, I am doing something right. Will go 60x5x5 for shoulders and 62.5x5x5 for rows to get the technique down right. There is still some Madcow in there, but this promises to be tougher
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Old 11-10-2011, 09:32 PM   #138
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Good job Kuyt, sweet couple of PRs.
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Old 11-11-2011, 04:24 AM   #139
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nice work on the PBs ....

for the BB shrugs you could get straps and get the weight up and the grip issues out!
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Old 11-12-2011, 06:48 AM   #140
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Quote:
Originally Posted by markievicz View Post
nice work on the PBs ....

for the BB shrugs you could get straps and get the weight up and the grip issues out!
My grip was probably dead from the deadlifts to be honest. I may use the same deadlift grip for the shrugs because double overhand dies for me at 90kg.
Thanks for the support guys

Squat
67.5x5
82.5x5
97.5x5
112.5x5
127.5x5 PR
Made the reps but I was losing control of the bar by the 4th rep. First time that has happened and I was all over the shop on the ascent for the final 2 reps.

Bench
40x8
60x5
70x3
85x5
85x5
Felt weak from the squats and left it here.

Weighted Pull Ups
+5kg: 3 x 3

I think it's time to leave Madcow for now but I will be back to it another time. Starting to feel a bit drained but on Monday, Tuesday and Thursday I will go for 1RM in deadlift, bench and squat to see where I am at. A 400kg total would make me very happy.
Going home next weekend for my brother's wedding. I think the week after is the perfect time for a deload as I am starting to feel it. Not been a phenomonal amount of volume but the PR's have been getting tougher as expected. I think the active rest will do me good.
The next step will be the 4 day program I mentioned in the last post with an emphasis on heavy singles and see where that takes me. I considered that program prior to Madcow. Had a good 11-12 weeks and hope for similar results with the next step.
I know I said I would wait till early 2012 but I feel now is a better time to keep up this tremendous momentum.

Last edited by Kuytrider; 11-12-2011 at 06:52 AM.
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