Friday, October 28, 2011
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 :)
Saturday, October 22, 2011
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 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.
Monday, October 17, 2011
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.
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.
Saturday, October 15, 2011
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.
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
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
Tuesday, October 11, 2011
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
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
Wednesday, October 5, 2011
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.
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