Starting my powerlifting career with Madcow's 5x5 : tank's training log!

[tank]

Date: 2 NOV 11

Workout: Week 2, Day 3
Time: 4:50 AM – 5:50 AM
Duration: 1 Hour


Squat:

115 x 5
140 x 5
170 x 5
170 x 5


Press:

80 x 5
100 x 5
115 x 5
130 x 5


Deadlift:

165 x 5
195 x 5
230 x 5
260 x 5


Decline Sit Ups:

BW x 72
BW x 20
BW x 20

[tank]

Date: 4 NOV 11

Workout: Week 2, Day 5
Time: 4:10 AM – 5:10 AM
Duration: 1 Hour


Squat:

115 x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench:

95 x 5
120 x 5
140 x 5 Accidentally did 140 instead of 145 because my math sucks.
165 x 5
195 x 3
145 x 8


Row:

70 x 5
90 x 5
105 x 5
125 x 5
140 x 3
105 x 8


Decline Sit Ups:

BW x 50
BW x 30
BW x 25

[tank]

Date: 7 NOV 11

Workout: Week 3, Day 1
Time: 4:30 AM – 5:30 AM
Duration: 1 Hour


Squat:

115 x 5
145 x 5
175 x 5
200 x 5
230 x 5


Bench:

100 x 5
120 x 5
145 x 5
170 x 5
195 x 5


Row:

70 x 5
90 x 5
105 x 5
125 x 5
140 x 5


Decline Sit Ups:

20 x 10
20 x 10
20 x 8


Chins:

BW x 8
BW x 6
BW x 6

[tank]

Date: 9 NOV 11

Workout: Week 3, Day 3
Time: 4:30 AM – 5:25 AM
Duration: 55 Minutes


Squat:

115 x 5
145 x 5
170 x 5
170 x 5


Press:

80 x 5
100 x 5
115 x 5
130 x 5


Deadlift:

170 x 5
205 x 5
235 x 5
270 x 5


Decline Sit Ups:

20 x 15
20 x 10
20 x 8


Dips:

BW x 12
BW x 9
BW x 6


From this point forward I decided to train deadlifts sumo-style. I’m a pretty short guy at 5’ 7.5 (5' 8'' on a good day), and after trying it for the first time this workout I learned that it felt more comfortable. It was pretty difficult to get the weight off the floor, which was concerning, but I read a lot about it as soon as I got home and found out that was normal. “The sticking point in sumo deadlifts is the floor,” is what I read. So, I’m gonna continue with current weight progression rather than reset or repeat weight.

The trade-off is worth it, IMO, because it’s more comfortable and I think I’ll be able to lift more in the long run.

Thanks for stopping in!

[tank]

Date: 11 NOV 11

Workout: Week 3, Day 5
Time: 4:35 AM – 5:55 AM
Duration: 1 Hour and 20 Minutes


Squat: I widened my stance after reading that you should try to squat as wide as possible. It was heavier, for sure, but it did feel better mechanically. I will continue using this stance.

115 x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8 – I almost missed the last rep of this set. I may not have been resting enough between sets, or even doing the reps too fast. Whatever it was, I’ll remember this next week.


Bench: The weight felt really good. I realized over the course of the week that I was still elbows-out “pec-benching”, so I corrected my form and lifted using proper powerlifting technique. After making this adjustment I’m confident I will be able to lift more and more weight!

100 x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8

Row: I started doing something interesting here. I need to work on my sumo deadlift technique and the hardest part of the lift is from the floor. Well, I realized I had to pick the bar up from the floor to row it and the sub-135 weight allowed me to sumo deadlift the bar from a deficit, which improves pulls off the floor! I did this between each set.

70 x 5
90 x 5
105 x 5
125 x 5
145 x 3
105 x 8


Cable Crunches: I did these by first breathing deeply into my belly and pushing out on my abs.

50 x 10
72.5 x 9
72.5 x 10


Chins:

BW x 5
BW x 5
BW x 4


This was the final workout of week 3, thus ending the “conditioning phase”. Things are starting to get fun! I’m getting more comfortable with my sumo deadlift technique already. I’m really excited about the coming weeks and months. Also, I’m reading tons of information and can’t get enough of it!

Thanks for stopping in!

[tank]

Alright bros. Log is up-to-date now! Relaxing and recouping on these 2 days out of the gym before starting week 4.

Thanks again to everyone that already checked out my log!

[BendtheBar]

Originally Posted by tank

Alright bros. Log is up-to-date now! Relaxing and recouping on these 2 days out of the gym before starting week 4.

Thanks again to everyone that already checked out my log!

Subbed.

Rest up and come back strong.

[tank]

Originally Posted by BendtheBar

Subbed.

Rest up and come back strong.

yeah bro! welcome!

[Traphouse86]

Looking foward to seeing your progress

[markievicz]

Welcome along to MAB , looking forward to seeing you smashing your goals and then some!