Madcow cycle 2 week 8 - 9 day 2

Log dec 14 2011

Madcow c2 w8 d2

Squat
1x5@175,215,250,250

Ohp wk7
1x5@105,130,150,
1x2@170

Deads wk7
1x5@215,255,300,
1x3,2@340


Log dec 16 2011

Madcow c2 w8 d3

Squat wk7
1x5@170,215,250,295,
1x1@345
1x8@250


Bench
1x5@125,155,185,215,
1x2@250
1x8@185

Oot
Cleans wk7 did not do


Log dec 19 2011

Madcow c2 w9 d1

Squat wk 7
1x5@170,210,250,295,
1x2@335

Bench wk 8
1x5@125,155,185,
1x4@215,
1x2@245

Cleans (replaced < 135) wk 7. (135lbs has been substituted for any weight less than 135lbs)
1x5@95,120,145,165,
1x2,0 ,0,1,0@190


Log dec 21 2011

Madcow c2 w9 d2

Squat wk7
1x5@170,210,250,250

Ohp wk7
1x5@105,130,150,
1x2@170

Deads wk7
1x5@215,255,300,
1x3@340


Log dec 23 2011

Madcow c2 w8 d3

Squat wk7
1x5@170,215,250,295,
1x2@345
1x8@250

Bench
1x5@125,155,185,215,
1x1@250 form so bad couldn't try more
1x8@185

Cleans wk7 replaced < 135
1x5@95, 120, 145, 165
1x1,0,1,1@195
1x8@145

Hypers
3x10@55


Log dec 26 2011

Madcow c2 w10 d1

Squat wk 7
1x5@170,210,250,295,
1x3@335

Bench wk 8
1x5@125,155,185,
1x5@215,
1x1,1,1@245

Cleans (replaced < 135) wk 7
1x5@95,120,145,165,
1x0,1,0,1,1,1,1@190

Things finally clicked for me on cleans. I realized that I had not been paying attention to the jump part of the movement and thats why
I had been failing so many reps.


Log dec 28 2011

Madcow c2 w9 d2

Squat wk7
1x5@170,210,250,250

Ohp wk7
1x5@105,130,150,
1x1,0@170

Deads wk7
1x5@215,255,300,
1x1,1,1,1@340     at first the bar wouldn't move but then I focused on keeping my core as tight as possible and just lifting. It turns out that I had more in the tank than I thought
I did these a singles with about 1.30s rest between them.

Walkera RX2622V installed in a Walkera 4G6

4G6 (rear) Genius CP (front)

4G6 with new RX2226V installed

..

Walkera 4G6 Helicopter using the new V120D02S receiver

12/14/2011

I just finished installing the V120D02S RX in my 4G6. I copied the settings from my genius cp. Then hovered it only a foot off the ground. Still in ground effect. Even so I could tell it was much more stable but something was off. When I hit throttle hold the head speed would slow but the heli. would float up a bit first  Turns out that my pitch channel needed reversing. It's a good thing I didn't try to do more than hover a foot off of the ground before finding that out

I also tried flying it with the rx in setup mode. Since I still have the flybar on that made it fly just like having the old 2609 rx in. Pretty cool to be able to switch back and fourth.

I'm still tweaking my tail gyro setup but even with the pesky vibration I have the tail holds much better in rate mode than I ever could get my 2609 rx gyro to hold. So far I'm impressed.


12/15/2011

so I finally tracked down the vibration I had. Now flying my flybarred 4G6 with the V120D02 RX seems very smooth and stable. It will stay in the same orientation hands off for a few seconds. Since i'm flying indoors I have to put my hands back on and touch the pitch because its very sensitive with the high head speed of the TA915.

I have the Elevator\Aileron gain, and extent set to 10 o'clock. With these settings it felt like I had too much expo. So I went in to my 2801 TX and set expo to linear (no expo). That only made things slightly more responsive.

I just realized that when I originally set the two pots I thought one was for aileron gain and the other was for elevator gain. So maybe if I go back and increase the elevator/aileron extent pot, the heli. will feel more responsive

madcow cycle 2 week 7 day 2 - week 8 day 1

Log dec 7 2011

Madcow c2 w7 d2

Squat

1x5@170,210,250,250

Ohp

1x5@105,130,150,

1x2@170

Deads

1x5@215,255,300,

1x2@340

1x3@250

Log dec 9 2011

Madcow c2 w7 d3

Squat

1x5@170,215,250,295,

1x1@345

1x8@250

Bench

1x5@120,150,180,210,

1x3@245

1x8@180

Cleans

1x5@95,120,145,165,

1x1,1,1@195

1x8@145

Log dec 12 2011

Madcow c2 w8 d1

Bench (did these first)

1x5@125,155,185,215,

1x2@245

1x12@135

Squat

1x5@175,215,270,

1x2@300,

1x3@315

Cleans (replaced weight < 135 with 135)

1x5@100,120,145,170,

0,1,0,0,...1,0@195

I think lack of sleep finally caught up with me this time. During squats I felt tired the whole time. So I didn't go up to my scheduled 345 top set. 

I know I did the bench first but I don't think changing the order could have made *that* much difference

Madcow weeks 5,6 and part of 7

Well I finally got back around to uploading my log. I did take a week off for thanksgiving
even though I biked 20 miles that week. Otherwise I haven't missed any workouts.
I thought the week off would affect my strength more than it did. It really seemed
to affect my stamina. I feel like I get tired sooner now.

Anyway here are all the logs I missed uploading up to this point.

Log nov 14 2011

Madcow c2 w5 d1

Squat
1x5@160,200,240,280,
1x4,2@320

Bench
1x5@115,140,170,195,225

Cleans
1x5@90,115,135,160,
1x6,3@180


Log nov 16 2011

Madcow c2 w5 d2

Squat
1x5@160,200,240,240

Ohp
1x5@100,120,140,
1x3,1@160

Deads
1x5@205,245,285,325


Log nov 18 2011

Madcow c2 w5 d3

Squat
1x5@160,200,240,280,
1x1@330
1x8@240


Bench
1x5@115,140,170,195,
1x3@230
1x8@170


Cleans
1x5@90,115,135,160,
1x5@185
1x8@135

Log nov 28 2011
Took last week off for tksgiving
Madcow c2 w6 d1

Squat
1x5@165,205,250,290,
1x1@330

Bench
1x5@115,145,175,200,
1x3@230

Cleans
1x5@95,115,140,160,
1x3,2@185

Stool jumps


Log dec 2 2011

Madcow c2 w6 d3

Squat
1x5@165,210,250,290,
1x1@335
1x8@250


Bench
1x5@115,145,175,200,
1x2@240 no spotter so I did not try 3
1x8@175


Cleans
1x5@95,115,140,160,
1x3@190
1x8@140


Log nov 30 2011

Madcow c2 w6 d2

Squat
1x5@165,205,250,250

Ohp
1x5@105,125,145,
1x3@165

Deads
1x5@210,250,295
1x2,1@335


Log dec 5 2011

Madcow c2 w7 d1

Squat
1x5@170,210,250,295,335

Bench
1x5@120,150,180,210,
1x3@240

Cleans
1x5@95,120,145,165,190

Madcow c2 w4 d3

Log nov 11 2011

Madcow c2 w4 d3

Today I was feeling a little tired since I stayed at work an extra hour, and I had not been getting enough sleep for the past few says.

Squat
1x5@155,195,235,270,
1x3@320
1x8@235

I did slow down coming out of the hole on the last rep @ 320. I think I had forgotten to really tense up and stay tight through the whole motion and it showed. Then I forgot about the last 1x8 squat set until I was sitting down for the bench press. So I went back and knocked it out.


Bench
1x5@110,140,165,195,
1x3@225
1x8@165

I noticed that the benches at this location don't have low hooks. So if you cant get the bar all the way up, you're screwed without a spotter. So I decided to do my set at 225 in the smith machine. I didn't want to look foolish just in case I couldn't finish my reps :)

Cleans
1x5@90,115,135,160,
1x5@180
1x8@135

I did a few extra reps at max. Still trying to get the shrug and jump in.

Madcow c2 w4 d1

Log nov 7 2011
Madcow c2 w4 d1

Squat
1x5@155,195,235,270,310

The last set on squats was starting to feel tough but I managed to keep my knees from buckling in.
Bench
1x5@110,140,165,195,220
These also felt good until the last set, which went pretty slow.

Cleans
1x5@90,115,135,160,
1x7@180

I added two extra reps since reps 4 and 5 were crap.
Also, I finally managed to actually get the shrug and jump on the 7th rep.

Madcow c2 w3 d3

Log nov 4 2011 Madcow c2 w3 d3 So this day started off well enough. I had an early morning appointment for my physical at the Dr.'s office. During the appointment I decided to go ahead and get my flu shot. So fast forward to the evening and I was starting to feel the effects of the shot. I figured I would just push through the slight discomfort and go workout. Once I got to the gym and started doing my sets, it quickly became apparent to me that its probably not a good idea to workout on the same day as getting a flu shot. This session was probably the worst session I've had in over a year. I was so tired and dragging myself around from set to set. I know I even managed to load up the bar with different weights on each side more than once! Somehow I managed to complete everything w/o missing my reps. Once I made it home, I crashed on the couch for a few hours to try to recover. The soreness from working out combined with the aches and slight fever from the flu shot made me feel like I didn't want to move. Thank goodness by morning I felt much better. Squat 1x5@155,190,230,265, 1x3@310 1x8@230 Bench 1x5@110,135,160,190, 1x3@220 1x8@160 Cleans 1x5@90,110,130,160, 1x5@175 1x8@130

Madcow cycle 2 week 2 day 3 - week 3 day 2

here are my latest logs. I meant to post sooner but Its been pretty busy with work, and halloween activities. Things are still feeling relatively easy as expected. I think today's workout session I broke a new record for completing a workout in the shortest time possible :) I even had time talk with the membership rep to put my gym membership on hold. I'm planning on switching over to a new gym. Just in case things don't work out, I'll still be able to restart my old membership at the same price I was paying before. ================= Log nov 2 2011 Madcow c2 w3 d2 Squat 1x5@155,190,230,230 Ohp 1x5@95,115,130,150 Deads 1x5@195,235,270,310 ================= Log oct 31 2011 Madcow c2 w3 d1 Squat 1x5@155,190,230,265,305 Bench 1x5@110,135,160,190,215 Cleans 1x5@90,110,130,155,175 ================== Log oct 28 2011 Madcow c2 w1 d3 Squat 1x5@150,185,220,260, 1x3@305 1x8@220 Bench 1x5@105,130,160,185, 1x3@215 1x8@160 Cleans 1x5@85,105,125,155, 1x4@170 1x8@135

Madcow c2 w2 d1-d2

So it looks like this week I will have been fortunate enough to get to workout with a partner at lunch who is getting back into SL3x5. Its nice to get to train with someone again. Log oct 24 2011 Madcow c2 w2 d1 Squat 1x5@150,185,220,260,295 Bench 1x5@105,130,160,185,210 Cleans 1x5@85,105,130,150,170 =============================== Log oct 26 2011 Madcow c2 w2 d2 Squat 1x5@150,185,220,220 Ohp 1x5@95,115,130,150 Deads 1x5@190,225,265,300 So far things are still pretty light and easy with no injuries :)

Madcow c2 w1 d3

Log oct 21 2011

Madcow c2 w1 d3

On the day before this workout I noticed that my right ankle was feeling a bit painful when I put weight on it. The funny thing is that it only felt that way right when would stand up. I could move my ankle around just fine with no pain. 5 min later I would stand up again and feel the same pain/tightness from before.

So I was hoping everything would be fine by the time I got to the gym. Thankfully it was.

Squat
1x5@145, 180,220,255,
1x3@290
1x8@220


Bench
1x5@105,130,155,180,
1x5@210
1x8@155


Cleans
1x5@85,105,125,155,
1x5@170
1x8@135

The cleans were pretty light, but I threw in some extra reps to practice my form more. I tend to lose the jump when I get tired.

Madcow c2 w1 d2

Log oct 19 2011

Madcow c2 w1 d2

Today the workout was so quick that I actually had time to record some of my sets

Squat
1x5@145,180,220,220

Ohp
1x5@90,110,125,145

Deadlift
1x5@185,220,260,295

Looks like I need to work on keeping my legs and gluts tight on the overhead presses.

Madcow Cycle 2 Week 1 Day 1

So today was the first day of my 2nd time doing Madcow

Here is the data from the starting tab of the Madcow Spreadsheet

Exercise | Test Weight | Reps | 1RM | 5RM | Starting Weight
Squat | 340 | 2 | 350 | 311 | 290
Bench | 240 | 2 | 247 | 219 | 205
Clean | 200 | 1 | 200 | 178 | 165
Press | 165 | 3 | 175 | 155 | 145
Deadlift | 350 | 2 | 360 | 320 | 295

Set Interval 12.5%
Tonnage Cutoff 60%
===================================================
The workout went pretty well. I'm happy that I didn't have any pain in my shin during squats and cleans or my shoulder during bench press. In the past for bench I had been using more of a powerlifter setup with my back arched pretty high. However, that seems to make my shoulder feel worse. I guess it just puts too much strain on that part of my shoulder. So now I'm using a more standard style setup for bench press. I still have an arch but its not nearly as high as before.


Log oct 17 2011
Madcow c2 w1 d1

Squat
5x5@145, 180,220,255,290

Bench
5x5@105,130,155,180,205

Cleans
4x5@85,105,125,145,
1x10@165

On this last set I got to my 5th rep but I wasn't happy with my form. So I did more reps until I managed to get a few good reps where I managed to jump, not use my arms to pull the bar, and land without having one foot behind me. 

Log oct 14 2011
Madcow w12 d3

This would have been my last day of Madcow but I worked out with a coworker during lunch again, and I was still taking it relatively easy on my legs. The good news is that I think all of my injuries are healed so Its probably time to start a new madcow cycle on monday.

Bench
1x5@135,185
1x5,4,2@225

This was my first time doing regular bench in over a month. I think it went pretty well considering we were going at a very fast pace and I still managed to do 225. My shoulder felt tight in but ok. (and it still feels fine now as i'm writing this)

Squat
1x5@160, 225, 250,275

Rows
1x5@125
3x5@145

Did Rows since I had already stuck the cleans in on wed.
It was my first time doing them in over a year so I kept it light hoping to practice my form and keep the session quick.

Well here is today's update:

I ended up being asked by a co-worker to join him at golds gym during lunch for a workout since his morning traning partner didn't show up. We kept up a fast pace, which was ok since I am still taking it easy on my knee/shin. I also ended up sticking some light cleans in between squat sets because we wanted to check out each others form on that exercise.

Log oct 12 2011
Madcow w12 d2

light day, knee/shin rehab

Squat
3x5@225

Cleans
3x5@95

Ohp
3x5@145

Deads
3x5@220 

Kicked out of Stronglifts

Welcome to my training log.

About Me:
most recently for the past 2 and a half years I had a couple of logs on stronglifts. Imagine my surprise when I went to log in to update my log and found that all un-paid memberships had been banned!

Past programs:
September 2008 started SL 5x5 - weighing ~173lbs. at ~12% bodyfat
Since I was working out with a partner who didn't do stronglifts I added other exercises like curls, flys, leg press, skull crushers, so we could work out together.

By April of 2009 I had switched to SL 3x5, now weighing 191lbs, still with added exercises whenever my training partner was with me.

I made good progress through 2009 however, I did end up injuring my shoulder trying to use too much weight over time on dumbell flys.So I deloaded and I spent the last several months of 2009 slowly getting my shoulder back into shape.

Feb 1 2010 I started SL Advanced.
by the end of April my 5x5 PRs were
Squat 290 lbs
Bench 210 lbs
Ohp 130 lbs
Deadlift 260 lbs
Cleans 150 lbs

After that I went back to SL 5x5, 3x5, 1x5 for a while since I realized that I had actually done SL Advanced too early since I could still make progress at 3x5 and 1x5.

mid 2011 my wife and I had another child. So my gym attendance was spotty for the 6 months leading up to the birth.

July 25 2011 I started Madcow 5x5 for the first time. I set up the program to match PRs in week 5
This week is my 12th week on the program.

My current PRs are:

Squat 1x2@340 lbs
Inclined bench 1x3@210 lbs
Deadlift 1x2@350 lbs
Cleans 1,1,1@200 lbs
OHP 1x1@165 lbs

My log for this week doesn't look so great since I had to go light on legs due to pain in my shin. I also switched out bench press for inclined bench due to a shoulder injury before my first day of the program.

Log oct. 10 2011
Squat 2255x5
Inc bench 1x5@105,130,160,185
1x2@210
Cleans 5x5@135 

Log oct 5 2011
Madcow w11 d2

Squat w7
1x5@165,205,250,250

Ohp w9
1x5@105,125,145
1x0,0,0,0,0@165

I was trying to keep my wrists straight. This is different from how I used to do this lift. I just could not get one rep up at 165 this time.

Deads w5 (light day, knee/shin hurt)
5x5@220

My upper shin/knee felt a little sore. So I decided to just do light deadlifts today. 

Madcow 5x5 Intermediate Weight Training

Today I started week 10 of Madcow 5x5 Intermediate Weight Training.
I didn't get enough sleep last night. As a result my lifts suffered today. However, I did manage to do my 5 reps at 195 of power cleans.