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

[tank]

Originally Posted by BendtheBar

Chop, chop, chop. Getting on a roll Tanker.

thanks big guy

[Kuytrider]

I bet that 300 deadlift felt easy as pie as well

[tank]

Originally Posted by Kuytrider

I bet that 300 deadlift felt easy as pie as well

lol, not so much! it's crazy how fast you can lose strength gains; fortunately it's coming back slowly but surely.

[Off Road]

Glad it's getting regular in here.

[tank]

Originally Posted by Off Road

Glad it's getting regular in here.

thanks OR, me too! feels good so far, i'll feel much better when i'm back where I was.

[Mr.Silverback]

Now that's some great progress tank

Silverback Barbell

[tank]

Originally Posted by Mr.Silverback

Now that's some great progress tank

Silverback Barbell

i'm workin my way back up; thanks buddy!

[markievicz]

Great work tank, really good to see you getting back into the groove.
Keep smashing

[tank]

Originally Posted by markievicz

Great work tank, really good to see you getting back into the groove.
Keep smashing

thanks buddy, i will!

[tank]

Date: 25 JAN 12
Workout: Week 2, Day 5
Time: 11:25 PM – 12:30 AM
Duration: 1 Hour and 5 minutes

Squat:
135 x 5
165 x 5
195 x 5
230 x 5
265 x 5 – Did 2 extra reps because the powerlifting gods wanted it that way.
195 x 8

Bench:
115 x 5
140 x 5
165 x 5
195 x 5
225 x 3
165 x 8

Row:
135 x 5
135 x 5
135 x 5
145 x 5
170 x 3
135 x 8

Barbell Curls:
85 x 5*
85 x 5*
85 x 4*
*Total Reps PR

Seated Overhead Dumbbell Triceps Extension:
100 x 5*
100 x 5*
100 x 5*
*Total Reps PR

Sit-ups: **
BW x 20
BW x 20
BW x 20
**Jump-rope between sets!

Notes: This was a really great session because I can feel my strength and motivation coming back.

Squats went well despite having to use an unfamiliar bar and rack. I am able to widen my stance much more than I used to be able to for some reason. I’m using the wider stance for my first few sets then switching to my more natural stance on heavier sets, mostly for safety’s sake.

My Bench Press is getting stronger. The weights still feel heavier than before I took leave, but more and more I can feel all the muscle groups coming together during the lift. I decided to have a go of the weights that were supposed to be used this week rather than last week's (since missing reps on week 1 caused me to be a week behind in bench) and I got it done. I guess I'm going to continue with the scheduled weights as though I never missed those reps in the first week.

It’s really cool to virtually see how your nervous system has to work with your skeletal and muscular systems to lift as one efficient machine. My job as I continue my strength training is to fuel the machine (eat lots), perform maintenance (lifting with care, eating a variety of foods), and progressively overload the machine to cause adaptation. Simple stuff!

Pendlay Rows are strong as ever, probably due to the size of my back. I’m pretty sure I could float like a flying squirrel with my arms out if I jumped off something tall, but I’ll wait to test that until the need arises… (Zombie apocalypse).

Curls and Triceps Extensions were already stronger than last week. I’ll wait to add poundage to curls until I get all 3 sets of 5 reps, but I’ll move up to 105 on extensions.

I went a little light on sit-ups because of how much work I had done during the workout up to that point. I have decided to start jumping rope at the end of my sessions for a little conditioning. Jumping rope is one of the manlier forms of conditioning, approved by Rocky Balboa, so it is the only form I will allow.