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Old 05-17-2014, 09:58 PM   #1
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Hello, I'm 28 years old and currently right near the end of a MA programme. I rediscovered weight training this past july after about a 10 year absence and started with just a general full body fitness routine given to my by a trainer at my previous local YMCA. I got a bit stronger with that, but I decided I wanted to move in a more powerlifting direction so in mid march I switched to a 5/3/1 programme, which I have run for three cycles. I like this programme but upon further research I believe I should be able to see some progress on linear type systems. So I am going to give that a shot and see how it goes. I am going to try out the Madcow 5x5 with a few slight substations. Feel free to comment if you wish to suggest a better assistance exercise or if you feel I am missing anything. I added front squats on the light squat say because I just really like doing them.

My top sets in my last 5/3/1 cycle were:
Squat: 250x5
Deadlift:305x1
Bench: 155x6
Press: 115x7

The new Programme:

Day 1
Squat: 5x5
bench: 5x5
barbell row: 5x5
Weighted hyper: 2x10
weighted sit-up: 4x10

Day 2
Front squat: 4x5
Press: 4x5
Deadlift: 4x5
hanging leg lifts: 3 sets
Chin/ pull-ups: 5 sets

Day 3:
Squat: 4x5, 1x3, 1x8
Bench: 4x5, 1x3, 1x8
barbell row: 4x5, 1x3, 1x8
Dips:5 sets (unweighted)
Chin-ups: 5 sets
Triceps extensions:3x8

I am going to start out with weight that I have comfortable done for 5 reps and will increase the weight along with the programme, but based on successful completion of mondays rep goal. Anyway, thanks for reading.
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Old 05-19-2014, 10:20 PM   #2
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Day1

Squat:
140x5,165x5,190x5,210x5,235x5

Bench:
100x5, 110x5, 125x5, 135x5, 150x5

Barbell row:
100x5, 110x5, 125x5, 135x5, 145x5

Weighted Hyper: 25x10, 25x10
Weighted situp: 10x10, 10x10, 10x10, 10x10

Great first day with the new programme. I felt really good and confident with these weights today.
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Old 05-21-2014, 08:58 PM   #3
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Day 2

Front squat:
105x5, 120x5, 135x5, 135x5

Press:
90x5, 95x5, 105x5, 115x5

Deadlift:
180x5, 205x5, 235x5, 260x5

Hanging leg lift: 10, 6, 6

Chin ups: 5,5,5,5
My front squats felt good and a bit light, but i think that is right for a light squat day. I really just focused on having as good of form as possible with them. Military press was good, the last set was really though. Deadlifts were good, the four sets took a lot out of me though. I felt really weak on my pull ups today for some reason. Not too sure why.

I went to the gym rather late today and it was really busy. There were 15 people in the free weight room, which is quite full. Luckily not a single person wanted to use the only power rack.
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Old 05-24-2014, 12:26 AM   #4
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Day 3

Squat:
145x5, 165x5, 190x5, 210x5, 240x3, 190x8
Bench:
100x5, 110x5, 125x5, 135x5, 155x3, 125x8
Barbell row:
95x5, 105x5, 120x5, 130x5, 145x3, 120x8
Dips:
7,6,6,5
DB curls:
35x10, 35x10, 35x10
laying triceps extent:
35x10, 40x10, 40x10
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Old 05-24-2014, 01:14 AM   #5
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Nice start man, looks like a solid Routine.
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Old 05-28-2014, 12:02 AM   #6
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Thanks, I'm liking it so far.

I didn't realize my gym closed yesterday because I am Canadian and temporarily living in the US and I also work at home. Anyway I got an extra rest day in I guess.

Today's work out

Squat:
145x5, 170x5, 190x5, 215x5, 240x5

Bench:
100x5, 115x5, 125x5, 140x5, 155x5

Barbell Row: 95x5, 105x5, 120x5, 135x5, 145x5

Weighted hyper: 12x25, 12 x25
weighted situp: 10x10, 10x10, 10x10, 10x10
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Old 05-28-2014, 01:39 AM   #7
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I only work out at home, don't like the hastl of going too the gym. If we had a good one hear I might go though for the machines.
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Old 05-30-2014, 03:36 PM   #8
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It'd be nice to have a home gym. Right now I'd be pretty happy to have a gym with more than one squat rack and some conditioning gear, but I am kind of in between places so I am just making due with what is close.

Yesterday's work out

Front squat:
115x5, 135x5, 155x5, 155x5

Press:
90x5, 100x5, 105x5, 115x5

Deadlift:
185x5, 210x5, 235x5, 265x5

Hanging leg lift: 9/6/6
Chin up: 5/5/5

My press stayed the same this week because the smallest plates I have are 2.5lbs. But where last week I had to use a bit of momentum to get the last few reps up, this week I was totally strict on the last set. Also, my chin ups kind of suck, but maybe it is due to the fact that I am gaining weight?
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Old 06-01-2014, 02:41 AM   #9
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Today's workout
Squat:
145x5, 165x5, 190x5, 215x5, 245x3, 190x8

Bench:
100x5, 115x5, 125x5, 140x5, 160x3, 125x8

Barbell row:
95x5, 105x5, 120x5, 135x5, 150x3, 120x8

Dips:8/8/8
Curls;35x10 x 3
Laying triceps extension: 40x10 x 3
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Old 06-02-2014, 07:06 AM   #10
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Strong work Badger.
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