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Old 09-22-2011, 06:28 PM   #81
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Rippmoo it is.
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Old 09-24-2011, 06:13 AM   #82
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I am hoping to get some training in next Friday and Saturday while on vacation as that will be my first chance to get to a gym believe it or not. Hoping my lazy ass friend is up for it as I need him to drive me as the gym is miles away.

Shared the squat rack today with this lad I always see in there. He is quite strong and did 140kg x 4 for squats, expect they were half squats really. He said he wasn't happy with them as they were not low enough and I advised his to widen his stance a little, point his toes out (they were straight ahead) and use his hips more. He replied that this made the squats 'too easy'. Pretty sure parallel with mid-width stance is harder than halfsies at a narrow stance but anyway enough nonsense.

Week 4 Day 3
Squats
60x5
72.5x5
85x5
100x5
110x5
Felt better than 107.5, happy with this today.

Bench
45x5
55x5
65x5
75x5
85x5
Used normal bench and found I prefer the low bench! Drive was non-existant but got the reps easy enough. Just 2.5kg from equalling a PR. 11th October will be 90x5 and a PR

Row
35x5
42.5x5
50x5
57x5
65x5
October 4th will be a PR and I will make several weekly gains in this I feel.

Pull ups:
B/W: 6, 5.5
Good, getting consistent.

Weighted push ups
+20Kg: 15*PR, 12
Hard but good.

Abs:
Declines + 8kg: 3 x 12
Side Bends + 32.5kg: 3 x 12
Serratus +10kg: 3 x 12

Farmers Walks:
32.5kg DB's: 3 x round trip.

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Old 09-24-2011, 06:57 AM   #83
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Good lifting man, keep it up!
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Old 10-02-2011, 07:20 AM   #84
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Managed to get one session in on vacation on Friday. As a result, I did an extremely intense workout. No point half assing it. I did one or two less light sets and went hard and heavy from the outset. This was tough!

Squats
70x5
85x5
100x5
110x5
Not nearly as easy as last week but happy with it.

Bench
50x5
65x5
75x5
85x5
Damn! Barely got that fifth rep up! Compare to the 85x5 last week which was pretty easy. Still confident for Tuesday though.

Row
40x5
55x5
65x5
Also quite hard but got it done.

Deadlifts
70x5
90x5
110x5
The bar was slippy and not suited for deadlifting but surprised at the ease of the reps. By far my best exercise.

OHP
35x5
45x5
55x5
Again, hard but got the reps in. Thursday will equal a PR hopefully.

Chins
1 x 6. Fairly done at this stage so I just did a handful of reps and out the door!

Hardly a textbook session but I was pretty damn happy with it. Roll on Tuesday and back into the routine
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Old 10-04-2011, 08:22 AM   #85
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Today was bloody hard and I was wrecked. Power puked after the session which is more or less normal at this stage! This is full on Madcow from now on.

Week 5 Day 1
Squats
62.5x5
75x5
87.5x5
100x5
112.5x5
This was hard, harder than it should have been. Hoping for better next time.

Bench
50x5
60x5
70x5
80x5
87.5 x 5 Equal PR
Used a spotter, didn't need him. Will be disappointed if I don't get a PR next week.

Row
40x5
45x5
52.5x5
60x5
67.5x5 PR
First of many I hope. A little bit jerky but the smoothness is long gone from the row. Does it have to be ultra smooth?

Chins
B/W: 8,7

Dips
+20kg: 8,6

Abs:
Rope pulldowns Pin 17: 3 x 12
Declines: 3 x 12
Russian Twists with 10kg ball: 3 x 12
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Old 10-06-2011, 08:33 AM   #86
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As the squat area was busy for my whole session, I got to train beside the bin for the whole time. Hooray

Squat
None today, was meant to be the Madcow 'light' session so I am not that upset.

OHP
35x5
42.5x5
50x5
57.5x5 Equal PR
Not bad, had to force the last rep but it got up there easy enough.
Also, I did a single on the final rep of each set of cleans @ 62.5kg

Cleans
62.5x3x3
Probably a PR as well technically since my best is 70x1. Was quite easy even though my form stank today for whatever reason.

Deadlifts
75x5
87.5x5
100x5
112.5x5
Was tired by the last set after all the plate shifting (guess who is out of shape still?) but was surprised by how easy this was. Tiredness was the only issue really as the weight was fine. Best 5 rep deadlift in months.

Pull ups
B/W: 5,4

Weighted push ups
+20kg: 12, 9

Olympic barbell curls
40x6x3

Abs
Serratus 8kg: 3 x12
Russian Twist 10kg: 3 x 12
Declines with 6kg: 3 x 12

Saturday will see me do the Madcow triples.
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Old 10-08-2011, 06:54 AM   #87
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Squat
62.5x5
75x5
87.5x5
100x5
115x3
87.5x8
Confident for 5 reps @ 115 on Tuesday

Bench
45x5
55x5
67.5x5
77.5x5
90x3
67.5x8
It will be hard to get 90x5 but then again, it would be a new PR so I expect it to be very tough. I am ready though. Shoulders starting to feel beat up just a little for the first time.

Row
40x5
45x5
52.5x5
60x5
70x3
52.5x8

Chins
B/W: 8,6,6*(4+2)

Dips:
+20kg: 8,5,7

Farmers Walk
35kg: 3 x 30 steps

Abs:
Serratus: with 6kg: 20,18,12
Decline: 22, 18, 10
Russian Twist with 10kg ball: 10, 20, 10, 10

Side lateral raise:
5 kg: 20, 15, 15
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Old 10-08-2011, 07:16 AM   #88
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Quote:
It will be hard to get 90x5 but then again, it would be a new PR so I expect it to be very tough. I am ready though. Shoulders starting to feel beat up just a little for the first time.
You'll get it. Make it happen and crush the squats!
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Old 10-08-2011, 07:41 AM   #89
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Good volume and template buddy. Looking forward to reading of your progress.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 10-08-2011, 07:55 AM   #90
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Thanks guys, feeling beat up but a rest day tomorrow will do the world of good. Cardio on Monday but nothing too taxing.
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