Madcows 5x5 with lefthookright

[lefthookright]

Ok so today I went to the gym with one one of friends whose like 18 plus. He's huge I didn't really wanna make him change up his routine so I kinda did his it was shoulders. Dude was curling 135 for fun in between sets I was like watttttt. Anyway did like dumbell shoulder presses got up to 40x8 [this was like my max chest press 6 months ago] did front and lateral raises military press and other stuff. I stopped after a while. Did my bench first got up to my heavy triple no problem really after all shoulders did bent over rows got up to 130x3 pretty easy. Did squats and got up to 185x3 pretty easy easier than normal Idk if their plates are different or something but I was happy

[lefthookright]

Ok well today's workout was interesting so I got done will my 4 warmups the principal came down and said becasue of liability we can't lift without supervision. So we had to leave and I was kind of angry. So like 20 mins later when I got home I had to warmup again after 8 warmup sets my legs were almost dead. I surprisingly got 3 reps of 185 which I was supposed to get 5. I'll go for 5 on Saturday and probably get it. Anyway got my bench press pretty easy 155x5 the highest 5rm is 160 so in 2 week I will lhave a new 5rm hopefully. Barbell rows got 130 pretty easy. I am going to probbly start doing 3 warmup sets and my working set just because I'm on a cut with less energy.

[BendtheBar]

Originally Posted by lefthookright

Anyway got my bench press pretty easy 155x5 the highest 5rm is 160 so in 2 week I will lhave a new 5rm hopefully. Barbell rows got 130 pretty easy.

Congrats on a good workout LHR.

[Shaolinkiwi]

yeah nicely done, keep driving for those PR's

[big valsalva]

Good work. Danged liability.

[lefthookright]

Ok so successful workout. Delaoded my deadlift so went 295x5or6 I lost count so I did one more I did at least 5 maybe 6 not sure lol. Went to overhead press got 110x4 which is a pr since I've been on my cut. I should definitely get 110x5 next week which would be awesome. Front squats got to 140x5 cleaned the weight up everytime too which kinda made me feel like a beast.

[BendtheBar]

Originally Posted by lefthookright

Ok so successful workout. Delaoded my deadlift so went 295x5or6 I lost count so I did one more I did at least 5 maybe 6 not sure lol. Went to overhead press got 110x4 which is a pr since I've been on my cut. I should definitely get 110x5 next week which would be awesome. Front squats got to 140x5 cleaned the weight up everytime too which kinda made me feel like a beast.

That looks like a strong deload LHR. Beast!

[lefthookright]

Yeah It was a semi delaod kinda. I pulled it sumo. I pull really well sumo never maxed but wanted to take a break from constant heavy pulling. Went up easy if I could guess I'd say I could get pretty high if I trained these often but I do like that thick back conventional deads give. One day i'll max these for fun. So next week I'll start restart my deadlift on madcows back like 4 weeks or so.

[jhuse2]

What is a deload routine and how can it be beneficial for me later in my workout. To me that is still some crazy weight.

[Shaolinkiwi]

Originally Posted by jhuse2

What is a deload routine and how can it be beneficial for me later in my workout. To me that is still some crazy weight.

A "deload" is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipate.
A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual.
You're usually stronger coming back off a deload and often this is when PR's are set. It's an invaluable tool in our box of tricks.


But you probably already knew that