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Old 09-28-2011, 10:03 AM   #1
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This is my first go at Madcow/Starr 5x5. This is sort of a warmup week, particularly so since I haven't squatted ATG in a long time. Next week and on, I'll be following the rigid weight schedule based on the 5RM. Must remember not to substitute exercises, do it as it's written.

I can't believe how weak I feel, doing this after having come off a BB-type split. Had to experiment with squats, and have discovered that heel on a board feels great and I seem to have better balance. I haven't done a real bent-over barbell row before...can you love and hate something at the same time?


MONDAY, 9-26-11
Squat 95, 135, 175, 205, 225
Bench 95, 135, 175, 205, 230
Row 45, 85, 95, 105, 110
W.Hypers (2x5) 10, 10
W.Situps (3x10) 10, 10, 10
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Old 09-28-2011, 10:14 AM   #2
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Hi! Welcome to the forum. I read your intro, and it's great to have an enthusiastic member like yourself logging here.

I am not a fan of bent over barbell row, personally I'd exchange that for a T-bar, or row with your chest against an inclined bench.

And to answer your question: Yes. Yes you can.
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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 09-28-2011, 04:07 PM   #3
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I am not a fan of bent over barbell row, personally I'd exchange that for a T-bar, or row with your chest against an inclined bench.
Hey, I'm not thrilled with the BB row or a couple of the other movements, but the program says not to substitute, so I'm not. I'm gonna give it an honest shot, as it's written, for at least 8 weeks. So far, I'm pretty excited about the program. My legs have always lagged behind the rest of me, so I figured plenty of calories and squatting 3 days/week would fix that.

And this is my duplicate log. I figured I'd want one online, so i could access it if I weren't near my computer.
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Old 09-28-2011, 10:19 AM   #4
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Loving and hating something at the same is part of lifting! It's exactly how I feel about the squat.

Bent over rows are all about rythm. Watch some bodybuilders doing them on youtube and you'll see that they move up and down quite a bit while they do them. You don't want to cheat as much as some of them do, but if you get your head bobbing up and down just a little as you do them they become much easier. As long as you focus on pulling with your elbows and not your hands and squeeze your shoulder blades together at the top you'll still get a great back workout.
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Old 09-28-2011, 10:52 AM   #5
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I haven't done a real bent-over barbell row before...can you love and hate something at the same time?
I do. I have that relationship with squats and dumbbell rows.

I spent nearly 20 years doing splits. It took me a long time to adjust to a fullbody style workout. I tried to do too much, too soon.

Looking forward to seeing you smash your goals.
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Old 09-28-2011, 11:02 AM   #6
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Welcome aboard brother. 5x5 is always a solid way to get your strength gains coming.
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Old 09-28-2011, 04:04 PM   #7
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Wednesday 9-28-11

Squat 95, 135, 175, 175
OH Press 85, 100, 115, 135
Deadlift 185, 225, 265, 295
Pull Downs (3x8) 9, 9, 10
Cable Crunch (3x10) 16, 16, 17

Even though I just squatted on Monday, it felt great to do them again (lighter) 2 days later. Deadlifts felt easy until 5 reps of 295. Still, in August of 2010, my 1RM Deadlift was 300, so progress is underway!

Madcow said to throw in some pulldowns if I wanted to, so I'll see how they feel. Can't wait for Friday.

Last edited by _J_; 09-28-2011 at 04:08 PM.
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Old 09-28-2011, 04:44 PM   #8
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Good first workouts man, keep on smashing!! Log is subbed and good luck!
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Old 09-30-2011, 02:01 PM   #9
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Friday 9-30-11

Squat 95, 135, 175, 205, 230 (3), 175 (8)
Bench 95, 135, 175, 205, 230(3), 175(8)
Row 45, 85, 95, 105, 120(3), 95(8)
Dips (3x8) 45, 60, 60
BbCurls (3x8) 85, 90, 90
TriExt. (3x8) 130, 150, 170

Warmup week over. Gotta say that I LOVE this workout so far and can't wait to get going. It's hard to patient with these "light" weights. Gotta trust the program.
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Old 09-30-2011, 02:46 PM   #10
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Friday 9-30-11

Squat 95, 135, 175, 205, 230 (3), 175 (8)
Bench 95, 135, 175, 205, 230(3), 175(8)
Row 45, 85, 95, 105, 120(3), 95(8)
Dips (3x8) 45, 60, 60
BbCurls (3x8) 85, 90, 90
TriExt. (3x8) 130, 150, 170

Warmup week over. Gotta say that I LOVE this workout so far and can't wait to get going. It's hard to patient with these "light" weights. Gotta trust the program.
Looking good though J. I know it's hard not to rush in. I rushed into this type of program for months and it really drained me.
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