Late November through mid December Workout Log

During the week of Thanksgiving I didn't do any weightlifting. I did do some cycling for about 60 miles over two
different sessions. So I was happy to see that I didn't gain any extra weight even though I ate a lot over on Thanksgiving. By mid December I started seeing my body fat percentage go back to previous levels. I guess I need to actually do some more cardio regularly if I want to get lower than 13% body fat.

Finally, In my last workout I tried a reverse pyramid scheme for my bench press. I liked the way It felt. I did 92% of my 1 rep max and ended getting 12 reps at a much lower weight. So I still felt pumped but drained afterwards.

Log Nov 26 2012

Weight 179.5
Bf 13.9

My IF plan c2 w1 d1

#Squat
1x10@135
3x12@185



#Bench press
1x5@135
1x5@185
2x6@185


#Pendlay row
1x5@135
2x8@135

#Dip
1x20
1x12
1x10

---

Log nov 30 2012
Bw 180
Bf 13.01

My IF plan c2 w1 d2


#Squat
1x5@185
1x5@225
1x5@275
1x1@315
1x8@225


#Standing Overhead Press
1x5@95
1x5@135
1x3@155


Skip deads
#Deadlift
0x5@225
0x5@315


#power Clean
0@135


#pullup
1x17
1x12
1x6

---

Log dec 3 2012

Weight 179.5
Bf 13.1

My IF plan c2 w20 d1

#Squat
3x10@225


#Bench press
1x10@135
1x12@155
1x10@155
1x8@155


#Pendlay row
3x10@155


#Dip
1x20
1x12
1x10

---

Log dec 7 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

#Squat
2x10@185
1x15@185


#Bench press
1x12@135
1x12@155
1x8@155
1x8@155


#Pendlay row
1x10@135
2x10@160


#Dip
1x17
1x10
1x10


---

Log dec 10 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d1


#Squat
3x5@275


#Standing Overhead Press
3x5@140


#Deadlift
3x5@285


#pullup
1x10@20
2x6@20

---

Log dec 12 2012

Weight 183
Bf 13.8

My IF plan c2 w2 d3

Skipped
#Squat
0x10@1850
1x15@185


#Bench press
4x5@185
1x8@185


#Pendlay row
4x5@185
1x10@185


#Dip
1x16@20
1x10@20
1x9@20

---

Log dec 14 2012
Bw 181
Bf 14.1

My IF plan c2 w3 d3

Skipped squat , eliptical for 20min
#Squat
0x5@275


#Standing Overhead Press
1x5@95
1x2@135
1x5@115

Skipped
#Deadlift
0x5@285


#chinup
1x10@25
1x8@25
1x7@25

---

Log dec 17 2012

Weight 179.5
Bf 14.2

My IF plan c2 w3 d1

Did squat 2nd
#Squat
1x10@135
1x5@225
1x5@295
1x5@225


#Bench press
1x1@245
1x6@205
1x8@185
1x10@155
1x12@135


#Pendlay row
5x5@135


#Dip
1x12@25
1x8@25
1x5@25

Training log Nov 7 - 14 2012

Here are my last 3 training logs. I missed one monday session this time. I'll probably also take
a break from training for Thanksgiving week. Hopefully that won't set me back too far.

Log nov 7 2012
Bw 181
Bf

My IF plan w16 d2



Cleans to set up for each squat set
#power Clean
3x1@135


#Squat
1x12@95
3x12@135

#Standing Overhead Press
1x7@95
1x8@95
1x10@95

#pullup
1x17
1x10
1x7

---
Log Nov 9 2012

Weight 181.5
Bf 13.6

My IF plan w15 d3

Squat 2nd

#Squat
1x5@135
1x5@185
1x5@225
1x5@275
1x1@340


#Bench press
1x5@135
1x5@185
1x5@225
1x1@250
1x5@225


#Pendlay row
1x5@135
2x6@185
1x8@185


#Dip
1x21
1x13
1x11

---
Log nov 14 2012
Bw
Bf

My IF plan w17 d1


#Squat
1x5@185
1x5@225
1x5@275
1x2@315
1x8@225


#Standing Overhead Press
1x5@95
1x5@135
1x3@155
1x10@95


#Deadlift
1x5@225
1x5@315


#chinup
1x15
1x10
1x7

Workout log Nov 2 - 5

Log nov 2 2012
Bw 180
Bf 13.6

My IF plan w15 d3


#Squat
1x5@225
1x5@275
1x2@315
1x1@335


#Standing Overhead Press
1x5@135
2x2@160

#Deadlift
3x3@315

#power Clean
1x1@135


#chinup
1x15
1x11
1x6

---
I'm happy that my reps on bench seem to be going up. I hope the progress continues

Log Nov 5 2012

Weight 180.5
Bf 14.3

My IF plan w15 d1

Squat 2nd

#Squat
3x10@135



#Bench press
1x5@135
1x5@185
1x5@225
1x3@245
1x6@185

#Pendlay row
1x5@135
3x8@160



#Dip
1x25
2x15

Weight Lifting Log Oct 12 - 31, 2012

Here are my logs for the past 3 weeks or so. During the second week of October, I had worked my way up to
my previous maxes except this time I was about 5lbs lighter and my body fat has gone from mid %15 to mid %13. I even was able to set some new 1RM PRs!

During the entire 3 weeks I was pretty busy at work. So I shortened my workouts by doing fewer reps while keeping the top sets at a high percentage of my
1 rep maxes. I enjoy this type of rep scheme a lot more than the higher volume low weight work.

By the end of October I had started focusing on one or two big lifts then finishing my workout with lighter assistance work to keep the workouts short.


Log Oct 12 2012

Weight 181
Bf 13.9

My IF plan w12 d3

Skipped

#Squat
0x5@225


#Bench press
1x3@185
1x1@235
1x1@245
1x1@255 pr
1x1@260 pr
1x1@265 pr

#Pendlay row
1x5@135
1x3@185
1x0.5@245

#Dip
3x5@75

---

Log oct 15 2012
Bw 178.5
Bf

My IF plan w13 d1


#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x3@315


#pullup
3x5@60

---

Log Oct 17 2012

Weight 181
Bf 13.3

My IF plan w13 d2

Skipped

#Squat
0x5@225


#Bench press
1x5@135
1x5@185
1x5@225
1x3@235

#Pendlay row
1x5@135
2x5@185


#Dip
3x3@80

---

Log oct 19 2012
Bw 182
Bf 13.5

My IF plan w13 d3

Skipped squat

#Squat
1x5@225
1x1@275
1x1@315
1x1@335
1x0@350

#Standing Overhead Press
3x5@135


#Deadlift
1x5@225
1x5@275
1x3@315
1x1@355

#chinup
1x18
1x7
1x5

---

Log Oct 22 2012

Weight 180
Bf

My IF plan w14 d1

Squat 2nd

#Squat
1x12@135
1x10@155
1x8@175


#Bench press
1x5@135
1x5@185
1x4@225
1x4@235


#Pendlay row
1x10@135
2x12@135


#Dip
1x20
1x17
1x13

---

Log oct 24 2012
Bw 182
Bf

My IF plan w14 d2


#Squat
1x5@225
1x3@275
1x3,1@315


#Standing Overhead Press
3x5@135


#Deadlift
1x1@365

#power Clean
1x5@135


#pullup
1x15
2x7

---

Log Oct 26 2012

Weight 182.5
Bf 13.6

My IF plan w14 d3

Squat 2nd

#Squat
3x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x3@240
1x8@185


#Pendlay row
1x12@135
2x10@155


#Dip
1x20
2x12

---

Log oct 29 2012
Bw 184
Bf 14

My IF plan w15 d1


#Squat
1x5@225
3x5@275


#Standing Overhead Press
1x5@135
2x5@145


#Deadlift
1x5@225
3x3@315

#power Clean
1x2@135


#chinup
1x17
1x8
1x7

---

Log Oct 31 2012

Weight
Bf

My IF plan w15 d2

Skipped Squat

#Squat
0x10@135


#Bench press
1x5@135
1x5@185
1x4@225
1x2@245
1x10@185


#Pendlay row
1x5@135
3x10@155


#Dip
1x20
1x12
1x13

I felt tired, so I tested my one rep maxes!

Lately I've been having trouble sleeping a full 8 hours on the nights of my workout days because
in order to eat most of my calories post workout, I end up eating a lot right before bed.
So I'm trying to shift my eating window up a few hours to correct the problem.

This day I was feeling pretty tired from lack of sleep. So I decided to take it easy and do
low volume. I started to get some energy after my warmup and my squats. So I ended up
testing out my one rep max on overhead press, and deadlift. It looks like I hit PRs on overhead press, and weighted chinups!

Log oct 10 2012

Bw 178.5


My IF plan w12 d2

Taking a Light day

#Squat
1x5@275
1x2@305


#Standing Overhead Press
1x1@135
1x3@155
2x1@185 PR

#Deadlift
1x3@225
1x1@315
1x1@365
1x0@385

#chinup
3x5@55 PR

Workout Graphs for the past 12 weeks

Charting my progress for the past 12 weeks

Intermittent Fasting Weeks 10 - 12

Here are my logs for the last week and a half or so. Wile still doing Intermittent Fasting I've found that if I move my carbs to pre workout, I can get some energy back and
get a few more reps on the heavy squats. Overall I've been going easy on the squats/deads because I have some weird soreness in my lower core/rear waist area. Its getting better but really slowly. Squats and dead lifts feel fine when I'm in the gym though. So I'm not sure if I should be worried or not.

I've still managed to increase the weight in pull-ups and dips. I even managed to get 17 pull-ups at body weight, which I think is a PR for me.

I also think I've hit the point where I won't loose anymore fat doing Intermittent Fasting unless I change my diet more or add cardio. My short term goal is still to get to %12
but my higher priority goal is still to gain strength and muscle.


Log sept 26 2012

My IF plan w10 d2

Taking a Light day

#Squat
3x10@135

#Standing Overhead Press
3x5@135

#Deadlift
1x5@325

#pullup
3x5@45



Log Sep 28 2012

Weight 180
Bf 13.3

My IF plan w10 d3

#Squat
3x10@135


#Bench press
3x5@215


#Pendlay row
3x5@135
1x15@135

#Dip
3x5@60





Log oct 1 2012

My IF plan w11 d1

Taking a Light day

#Squat
1x3@315
1x2@315
1x1@315

#Standing Overhead Press
2x5@135
1x7@135

#Deadlift
1x3@335


#chinup
3x5@50




Log Oct 3 2012

Weight 179
Bf

My IF plan w11 d2

#Squat
3x8@225


#Bench press
2x5@225
1x4@225

#Pendlay row
2x8@135
1x12@135

#Dip
3x5@65





Log oct 5 2012
Bw 179.5
Bf 13.6

My IF plan w11 d3

Taking a Light day

#Squat
3x12@185


#Standing Overhead Press
3x5@135


#Deadlift
3x12@135


#pullup
1x17
1x10
1x8





Log Oct 8 2012

Weight 180
Bf 13.6

My IF plan w12 d1

Light on squats/deads till soft tissue soreness is gone

#Squat
3x5@225


#Bench press
3x4@225

#Pendlay row
3x5@155


#Dip
3x5@70

Intermittent Fasting Workout week 9 d1 - w10 d1

During the past few workouts, I reached my transition point moving from a goal of
doing 5 sets of 5 reps to 3 sets of 5 reps. So the weights are starting to get heavy again.
Since I'm fasting and having only a small amount of calories pre-workout,
I found that I was runing out of energy (glycogen) and I could not get the desired 5 reps
on squats. So in the next workout that included deadlifts I made sure to eat my carbs a few hours
before working out. That seemed to make a difference and I was able to get more reps in.
Now I'm going to stick with squats at 305 until I feel comfortable that my form
is good again, before increasing the weight.

Log sept 17 2012

Weight 180.5
Bf 14.4

My IF plan w9 d1

#Squat
5x5@265

#Standing Overhead Press
5x5@130

#Deadlift
3x5@265

#pullup
3x5@35





Log Sep 19 2012

Weight 181
Bf

My IF plan w9 d2

#Squat
3x5@285

#Bench press
5x5@205


#Pendlay row
3x5@185


#Dip
3x5@50




Log sept 21 2012

Weight 181.5
Bf 13.4

My IF plan w9 d3

#Squat
3x3@305

#Standing Overhead Press
3x5@145

#Deadlift
1x5@315
2x3@315

#chinup
3x5@40




Log Sep 24 2012

Weight 179
Bf 13.5

My IF plan w10 d1

#Squat
2x5@305
1x3@305

#Bench press
3x5@210


#Pendlay row
3x5@190


#Dip
3x5@55

Intermediate Fasting Plan week 8

I'm feeling good being back to working out in the 5 rep range. I feel like the time I spent working out
at the higher rep ranges has helped my endurance/recovery between sets. So far I've still been able to keep the
rest between sets at about 1min 30 seconds. I'm feeling pretty strong too I won't know for sure until I work back up to
my previous maxes.

Log sept 12 2012

Weight 181
Bf

My IF plan w8 d2

#Squat
4x5@235
Knee felt funny on 4th set so I stopped

#Standing Overhead Press
5x5@125

#Deadlift
5x5@245

#chinup
1x7@30
2x5@30
1x3.5@50


Log Sep 14 2012

Weight 183
Bf 14

My IF plan w8 d3

#Squat
3x5@245

#Bench press
5x5@195


#Pendlay row
3x5@165


#Dip
3x5@45

Log Sep 10 2012

Log Sep 10 2012

Weight 182
Bf14.3

My IF plan w8 d1

This was my first workout in the 5 rep range in a long time. Its good to get back to it. Now I'm just hoping to get some PRs at the high end.

#Squat
5x5@225

#Bench press
5x5@185


#Pendlay row
5x10@155


#Dip
3x5@40

Intermittent Fasting workout weeks 4 - 7

Its been a few weeks since my last posts. I keep all of my logs on my phone and I had to restore my phone and I ended up loosing a weeks worth of logs. 

I've continued to do Intermittent Fasting with my bodyfat getting down to 13.3% at its lowest so far. 

Log Aug 15 2012

( aug 14, 181lb, 16%bf)

Weight 181

Bf 15.4

My IF plan w4 d2

Skipped squats

#Squat

0x15@120

#Bench press

5x15@115

#Pendlay row

5x15@105

#Dip

1x25

1x18

1x16

Log aug 17 2012

Weight 181.5

Bf 14.9

My IF plan w4 d3

#Squat

3x15@120

#Standing Overhead Press

1x15,11,15@75

Skipped deads

#Deadlift

0x15@135

#Chinup

1x15

1x12

1x8

Log Aug 20 2012

Weight 180

Bf 15.4

Rest times avg 1.5 min

My IF plan w5 d1

Squat

3x15@135

Bench press

3x15@125

Pendlay row

2x15@115

1x10,1,1,1,1,1@115

Dip

1x25

1x20

1x17

Log aug 27 2012

Weight 181.5

Bf 14.6

My IF plan w6 d1

#Squat

3x10@135

#Standing Overhead Press

3x10@90

#Deadlift

3x10@185

#Pullup

1x10@25

1x8@25

1x6@25

Log Aug 29 2012

Weight 182

Bf

Rest times avg 1.5 min

My IF plan w6 d2

#Squat

5x10@190

#Bench press

4x10@155

#Pendlay row

3x10@140

#Dip

3x10@30

Log aug 31 2012

Weight 182.5

Bf 13.5

My IF plan w6 d3

#Squat

3x10@195

#Standing Overhead Press

3x10@95

#Deadlift

3x10@1m95

#chinup

2x10@25

1x7@25

log sep 3 2012

I skipped  my workout this day since it was a holiday

Weight 180

Bodyfat 13.9

Log Sep 5 2012

Weight 180

Rest times avg 1.5 min

My IF plan w7 d1

#Squat

3x10@200

#Bench press

3x10@160

#Pendlay row

3x10@145

#Dip

3x10@35

Log sept 7 2012

Weight 181

Bf 13.3

My IF plan w7 d2

#Squat

3x10@205

#Standing Overhead Press

3x10@100

#Deadlift

3x10@225

#pullup

2x10@25

1x8@25

Intermittent Fasting Workout week 3 - 4

Here are my last three workout logs.
In the first workout I was trying to find out what weight to use as the max weight for
15 rep squats and over head presses.

In general I'm doing a 2 week 15 rep phase.
as part of a longer term plan to split 6-8 weeks of training into 15,10,5, and 3 rep
phases.

I'm slowly adjusting to doing 15 reps. It feels like there is a huge jump
between doing 10 reps vs doing 15 reps.

Log aug 8 2012

Weight 183
Bf 15.1

My IF plan w3 d2

Squat
1x15@135,145,155,160
1x10@165

Ohp
1x11@85
1x10@85
1x6@85

Deadlift skipped
0x5@255

Chinup
1x13
1x11
1x10


Log Aug 10 2012

Weight 183.5
Bf 15.2

Squat
5x15@100

Bench
5x15@105


row
5x15@95

Dip
1x25
1x20
2x16


Log aug 13 2012

Weight 182
Bf 14.8

My IF plan w4 d1

Squat
5x15@110

Ohp
3x15@65

Deadlift
3x15@135

Pullup
1x15
1x12
1x8

Trying out Intermittent Fasting

So I had been doing some reading about Intermittent Fasting as described on the  the leangains (http://www.leangains.com)  blog. I decided to give it a try to get my bodyfat back down from %16 to %12 as my first goal. I started by doing the 16 hour fast with an 8 hour feeding window.

In my first few workouts the thing that I noticed was that I could lift the same amount of weight, but I did not have the energy to do as many reps at that same weight.

In about a week and a half I lost about 1.2% of my bodyfat. However, I seem to be able to gain that back in a day or so of eating too many calories. I'm continuing to tweak my diet to try to get enough protein on workout days, and not over eat on non workout days.

Log july 25 2012

My plan w13 d2

Squat skipped this ex
1x2@325
1x0@325
1x0@325


Ohp
1x3@155
1x4@155
1x3@155

Deadlift
3x8@245

Pullup
3x10

--------------------------------------------
Log July 27 2012

Weight 184.5
Bf 15.4

Squat
1x1@325
1x2@325
1x1@325


Bench
2x5@225
1x4@225


row
3x5@170

Dip
1x20
2x13

--------------------------------------------
Log july 30 2012

My plan w14 d2

Squat
3x1@325


Ohp
1x3@155
1x3@155
1x2@155

Deadlift
3x8@250

Chinup
1x10
1x7
1x8
--------------------------------------------
Log Aug 1 2012

Weight 184.5
Bf 14.9

Squat skipped to let knees rest
1x1@325
1x2@325
1x1@325


Bench
2x5@225
1x4@225


row
3x5@175

Dip
1x25
2x15

--------------------------------------------
Log aug 3 2012

Weight 183 (aug 4)
Bf 14.8

My plan w14 d3

Squat
3x10@225


Ohp
1x3@155
1x3@155
1x3@155

Deadlift
3x5@255

Pullup
1x12
1x11
1x10

--------------------------------------------
Log Aug 6 2012

Weight 184
Bf 15.9

Squat skipped
1x1@185


Bench
1x15@135
1x11@155
1x12@145
1x10@135
1x9@135

row
3x15@135

Dip
1x25
2x15

weeks 10 - 13 of my own plan

Log July 6 2012

My plan w10 d2

Squat
3x3@325


Bench
5x5@205

row
5x5@145

Dip
1x25
1x20
1x15


Oot
Rev crunch
3x12

--------------------------------------------
Log july 9 2012

My plan w11 d1

Squat
1x5@325
1x2@325
1x3@325


Ohp
3x5@145

Deadlift
3x8@215

Chinup
2x10
1x9
--------------------------------------------
Log July 11 2012

My plan w11 d2

Squat
2x4@325
1x3@325


Bench
3x5@210
1x4@210
1x5@210

row
3x5@155

Dip
1x25
1x29
1x15
--------------------------------------------
Log july 13 2012

My plan w11 d3

Squat - skip to let knees recover
1x5@325
1x2@325
1x3@325


Ohp
1x3@150
1x5@150
1x3@150

Deadlift
3x8@225

Pullup
3x10

Calf raises
--------------------------------------------
Log July 16 2012

My plan w12 d1

Squat
0x4@325
0x3@325


Bench
5x5@215


row
3x5@160

Dip
1x20
1x20
1x12
--------------------------------------------
Log july 20 2012

My plan w12 d2

Squat
1x2@325
1x0@325
1x0@325


Ohp
1x4@155
1x3@155
1x3@155

Deadlift
3x8@235

Chinup
2x10
1x7


--------------------------------------------
Log July 23 2012

My plan 13 d1

Squat
1x2@325
2x1@325


Bench
3x5@220


row
3x5@165

Dip
1x20
1x20
1x15

Rehab during June

In general I've been slowly building up to heavier weights on excercises
where I don't feel any discomfort. Just in my past two workouts I finally feel good while doing
deadlifts. So I'll start increasing the weight there again. Barbell Rows still feel somewhat uncomfortable
but I have been able to increase the weight a small amount.

Recently I read an article about planned deconditioning. I'm thinking while I'm rehabing my shoulder I may want to
try a no training week every 6-8 weeks.

Here are my last 9 logs:

Log june 11 2012

My plan w7 d1 deload

Squat
5x5@255

Ohp
5x5@110

Deadlift (reducing weight, adding reps)
3x5@185

Pullup
1x10
2x8



Log June 13 2012

My plan w7 d2 ramping

Squat
5x5@265

Bench
5x8@150

row
5x10@85

Dip
1x20
1x13
1x11




Log june 15 2012

My plan w7 d3 ramping

Squat
5x5@275

Ohp
5x5@115

Deadlift (reducing weight, adding reps)
1x8@185
2x5@185

Chinup
1x10
1x8
1x7




Log June 20 2012

My plan w8 d1 ramping

Squat - did these last

1x15@95
1x5@135
1x5@285

Bench
3x9@150
1x8@150
1x7@150

row
1x15@65
2x15@85

Dip
1x20
1x13
1x12


Log june 22 2012

My plan w8 d2 ramping

Squat
5x5@295

Ohp
2x10@95
1x8@95

Deadlift (reducing weight, adding reps)
2x10@185
1x8@185

Pullup did Saturday
2x10
1x8




Log June 25 2012

My plan 9 d1

Squat - did these last

1x2@305
1x3@305
1x2@305

Bench
5x5@185

row
5x5@135

Dip
1x20
1x16
1x15




Log june 27 2012

My plan w9 d2

Squat
2x5@305
1x3

Ohp
3x5@135


Deadlift felt good so I'll start increasing the weight
1x5@185
3x8@195

Chinup
2x10
1x6



Log June 29 2012

My plan w9 d3

Squat
3x5@305

Bench 5x5@200

Row closer grip
5x5@140

Dip
3x20




Log july 2 2012

My plan w10 d1

Squat
3x5@315

Ohp
3x5@140

Deadlift
3x8@205

Pullup
1x10
1x9

Deload and working my way back

3 weeks since my last log update... wow time flies. During one of those weeks I had
family in town visiting. I still managed to get in two workouts at the gym.

I've basically been on a deload, using basic SL5x5 as a starting
point to work my way back up to my previous PRs for excerciese that don't
involve my shoulder. For the excerciese that do have me using my shoulders
I'm just adding sets/reps while keeping the weight really low to
give my shoulder a chance to get back to normal.

Here are my logs for the last 3 weeks.

Log May 18 2012

My plan w3 d3

Bench
10x3@230

Cleans
1x8@135




Log May 21 2012

My plan w4 d1 deload

Squat
5x5@185

Bench
5x5@135

Row
5x5@85

Dip
3x12

Rev crunch
3x12




Log May 23 2012

My plan w4 d2 deload

Squat
5x5@195

Ohp
5x5@95

Deadlift
1x5@185

Pullup 30 sec rest
1x10
1x4
1x2



Log May 29 2012

My plan w5 d1 deload

Squat
5x5@215

Ohp
5x5@100

Deadlift
1x5@195

Chinup
1x10
2x8



Log June 1 2012

My plan w5 d2 deload

Squat
5x5@225

Bench
8x5@145

Inv row
5x10

Dip
1x20
1x12
1x10

Rev crunch
3x12




Log june 4 2012

My plan w6 d1 deload

Squat
5x5@235

Ohp
5x5@105

Deadlift (reducing weight, adding reps)
2x5@185

Pullup
1x10
2x8

High Volume at high max effort week 3

Here are my logs for the last 2 weeks. I've still continued on
with the goal of 1 main lift doing 10 sets of 3 reps, followed by another
lift usually done with lower weight and higher reps. I'm nearing the
end of my 3rd week and my body seems to be telling me that its
time for a deload to let my connective tissues get a break.

I also learned something/reinforced something that I've read. I did a lot of bench press volume early on but
then I started feeling discomfort in my back/shoulder when doing Pendlay Rows
So I guess the bench press really does tax your back/shoulders to stabilize the weight.

Log May 4 2012

My plan d3

Bench
7x3@225
1x2@225

Row
5x5@135,
0x5@150,165,200


Log May 7 2012

My plan d4

Squat w5
1x5@135,
1x3@225,
4x3@300
1x2@300
3x3@275
1x2@275
1x10@135

Ohp

1x5@95
5x5@115

Log May 9 2012

My plan d5

Ohp
10x3@135

Row
5x5@135,
1x 5@205

Bench
3x3@225
1x4@225

Log May 11 2012

My plan d6

Cleans warmup
3x5@135

Main lift
Deadlift
11x3@295

Bench
1x5@135
1x3@225
1x5@225
1x3@225


Log May 14 2012

My plan w3 d1

Main lift
Row
felt discomfort in shoulder connective tissue
1x5@95,115
4x8@115
3x5@135
3x8@135

Squat
1x5@135
1x5@225
1x5@275
1x2@315



Log May 16 2012

My plan w3 d2

Squat
10x3@275

Bench
3x3@225

Changing things up

Just a quick note, I started logging numbers at Weightxreps since the site makes charts and graps for you.

http://weightxreps.n.../OmegaRedIsDMan


Here are my logs for the last couple of weeks. I decided to go ahead and really end Madcow. Reading about other 
members experiences on higher volume routines like 531 and Sheiko made me want to try a few things on my own for 
a short time while I decide what program to do next. So this week I started basically picking 1 main lift to do 10 sets of 3 reps 
at a fairly heavy weight and then with whatever time I have left I'll do excercises at lower weights in the 5-8 rep 
range. I've done two session so far and I enjoyed the first session on bench press as the main lift. My 2nd
session was deadlift as the main lift and boy today I'm feeling beat up  If my body doesn't adapt soon then I'll only be able 
to keep this up for a few weeks before needing a deload.


Log April 20 2012

Madcow c3 w14 d3

Squat w5 only did up to 285
1x5@165,205,245,285,
2x1@335
1x8@245

Bench w6
1x5@115,145,175,200
1x2@240
1x8@175

Row w13
2x5@135,
1x5@145,165,195
1x10@145


Log April 23 2012

Madcow c3 w15 d1

Squat w5
1x5@165,205,245,285,
1x2@325

Bench w7
1x5@120,150
1x5@180,
1x5@210,
1x5@225

Log april 25 2012

Madcow c3 w15 d2

Cleans w9
1x5@135,145,170
1x5@195


Ohp w6
1x5@95,115,135
1x5@155

Deadlift w9
1x5@225,260,315
1x2@360

Log April 30 2012

My plan d1

Squat w5
1x5@135,225,
1x1@315
1x0@405
Static holds with bar for squat@405

Bench
1x5@120,155
1x1,2 x@225
8x3@225


Log May 2 2012

My plan d2

Cleans warmup
3x5@135

Main lift
Deadlift
10x3@300

Ohp
1x6@95
2x8@95 

Madcow c3 w13 d3 - w14 d2

Here are my logs for the last 3 sessions. The only thing really notable was that I managed to get 2 reps of deadlift at 360lbs.

Log April 13 2012

Madcow c3 w13 d3

Squat w5 only did up to 285
1x5@165,205,245,285,
0x1@335
0x8@245

Bench w6
1x5@115,145,175,200
1x4@240
1x8@175

Oot

Row
Ox5@135,
0x5@145,165,195
0x8@145



Log April 16 2012

Madcow c3 w14 d1

Squat w5
1x5@165,205,245,285,
1x2@325

Bench w7
1x5@120,150
1x5@180,
1x5@210,
1x2@240

Row
2x5@135,
1x5@145,165,195



Log april 18 2012

Madcow c3 w14 d2

Cleans w9
1x5@135,145,170
1x3@195

Ohp w6
1x5@95,115,135
1x4@155

Deadlift w9
1x5@225,260,315
1x2@360 NEW REP PR

The "End" of Madcow cycle 3

Here are my logs for the last couple of weeks. During this time I completed week 12 of my 3rd cycle of madcow.
The following week I went out of town and only had access to dumbels and a small bench. So I still
managed to get a couple of workouts in by using dumbells and doing higher reps.

This week I decided that even though Madcow only runs for 12 weeks, I plan to continue on with
without resetting the numbers in my spreadsheet, since for most lifts I'm still not actually up to the actual
weight values for week 12. Plus my body feels good and I don't think I need a deload right now.

Log March 28 2012

Madcow c3 w12 d2

Cleans w9
1x5@135,145,170
1x1@195

Ohp w6
1x5@95,115,135
1x4@155

Deadlift w8
1x5@220,255,305
1x5@350


Log March 30 2012

Madcow c3 w12 d3

Squat w5
1x5@165,205,245,285,
1x1@335
1x8@245

Bench w6
1x5@115,145,175,200
1x2@240
1x8@175

Row
2x5@135,
1x5@145,165,195
1x8@145

Log April 4 2012

Out of town

Db squats
1x10@50,60,80,90,100

Bb bench
1x20@50,60,80
1x10@,90
1x12@100

Db row (super set w bench)
1x15@50,60,80,
1x10@90
1x15@100

Log April 6 2012

Out of town

Db clean
1x20@50,
1x10@60,80,90
1x6@,100

Bb ohp (superset w/clean)
1x10@50,60
1x5@,80
1x6@,90
1x5@100

Log April 9 2012

Madcow c3 w13 d1

Squat w5
1x5@165,205,245,285,
1x2@325

Bench w7
1x5@120,150
1x5@180,
1x5@210,
1x2@240

Row did not do
0x5@135,
0x5@145,165,195

Log april 11 2012

Madcow c3 w13 d2

Cleans w9
1x5@135,145,170
1x3@195

Ohp w6
1x5@95,115,135
1x3@155

Deadlift w8
1x5@220,255,305
1x5@350

Madcow c3 w11 - d2 - d3

A friend of mine was visiting from out of town. So we worked out together. First we did my madcow workout. Afterwards
we threw in some box jumps, medicine ball stuff, rope stuff, and even tried some handstand pushups.  I'm happy to see that
I can do more handstand pushups than I could the last time I tried years ago.

Log March 21 2012

Madcow c3 w11 d2

Cleans w9
1x5@135,145,170
1x2@195

Ohp w6
1x5@95,115,135
1x2@155

Deadlift w7
1x5@215,255,300
1x5@340

Box jumps
3x10

Med ball throw catch squat
3x1 minute

Rope
3x30 seconds

Handstand push ups
4


Log March 23 2012

Madcow c3 w11 d3

Squat w5
1x5@165,205,245,285,
1x2@335
1x8@245

Bench w6
1x5@115,145,175,200
1x2@240
1x8@175

Row
2x5@135,
1x5@140,160,190
1x8@140

Madcow c3 w9 d3 - w11 d1

Here are my logs from the past 5 sessions.
I've just been doing the weight for week 4 on squats, trying to get up to 5 reps with good form. I think the practice is paying off since yesterday I hit 4 reps @320. I feel  like I'm going to get 5th rep soon.

On bench I got all 5 reps at 230 so I'm pretty happy about that. The 3rd and 4th reps were
slow, but I still felt like I had the energy for the 5th rep. So I went for it. The bar went up
really slowly but it kept moving the whole time.

Log March 19 2012

Madcow c3 w11 d1

Squat w4
1x5@160,200,240,280,
1x4@320

Bench w6
1x5@115,145,
1x5@175,
1x5@200,
1x5@230

Row
2x5@135
1x5@140,160,185



Log March 16 2012

Madcow c3 w10 d3

Squat w4
1x5@160,200,240,280,
1x3@325
1x8@240

Bench w6
1x5@115,145,175,200
1x2@240
1x8@175

Row
3x5@135,
1x5@160,185
1x8@135


Log March 14 2012

Madcow c3 w10 d2

Cleans w8
1x5@135,145,165,
1x5@190


Ohp w6
1x5@95,115,135
1x3@155

Deadlift w7
1x5@215,255,300
1x3@340



Log March 12 2012

Madcow c3 w10 d1

Squat w4
1x5@160,200,240,280,
1x1@320

Bench w6
1x5@115,145,
1x5@175,
1x5@200,
1x2@230

Row
3x5@135
1x5@160
1x8@180



Log March 9 2012

Madcow c3 w9 d3

Squat w4
1x5@160,200,240,280,
1x1@325
1x8@240

Bench w6
1x5@115,145,175,200
1x1@240
1x8@175

Row
3x5@135,
1x5@155,180
1x8@135

Madcow c3 w8 d2 - w9 d2

Here are another set of logs from my past 3 workouts. I did have to miss one Friday due to my wife not feeling well again.
All in all I'm just concentrating on form and not rushing things. The only lift that I'm actually using the weight for week that i'm in is Rows.
The rows seem to be helping me keep my back tight on bench press too. So I think my bench will be going up soon, I hope :-)

Log March 1 2012

Madcow c3 w8 d2

Headache
Cleans
1x5@135,135,160,
1x3@185

Ohp w6
1x5@95,115,
1x3,5@135
Did not do 1x5@155,

Deadlift w7
1x5@215,255,300
1x3@340


Log March 5 2012

Madcow c3 w9 d1

Squat w4
1x5@160,200,240,280,
1x2@320

Bench w6
1x5@115,145,
1x5@175,
1x5@200,
1x3@230

Row
3x5@135
1x5@155,
1x8@175


Log March 7 2012

Madcow c3 w9 d2


Cleans w8
1x5@135,135,160,
1x3@185
Bar slipped on 4th attempt

Ohp w6
1x5@95,115,135
1x3@155

Deadlift w7
1x5@215,255,300
1x2@340

Madcow c3 w7 d2 - w8 d1

Here are my logs for the past 3 sessions. I'm still really busy working a lot but I've somehow I've still managed to get in my training. I even had to do some days back to back. Its not ideal but still better than not training. I've been focused on getting my squat form fixed. Today I did 320lbs for 3 reps with decent form. So I'm pretty happy about that. I recently found out the difference between
Pendlay rows vs regular bar bell rows. I was already doing most of the right movements with my back parallel to the ground. I added the extra upper back movement today. I don't know if it was adding that movement
or the fact that I did squats right before rows, but my back was burning while doing the rows today.

Log Feb 23 2012

Madcow c3 w7 d2

Cleans
1x5@135,135,160,185
Last one bad form

Ohp w6
1x5@95,115,135
1x4@155,

Deadlift w6
1x5@210,250,295
1x5@,335



Log Feb 24 2012

Madcow c3 w7 d3

Squat w3
Smith machine
1x5@155,195,235,270,
1x3@320
1x8@235

Bench w6
1x5@115,145,175,200
1x2@240
1x8@175

Row
3x5@135,
1x5@150,170
1x10@135


Log Feb 28 2012

Madcow c3 w8 d1

Squat w4
1x5@160,200,240,280,
1x3@320

Bench w6
1x5@115,145,
1x5@175,
1x5@200,
1x4@230

Row
3x5@135
1x5@150,170

Madcow w6 d3 - w7 d1

Log Feb 17 2012

Madcow c3 w6 d3

Squat w3
1x5@155,195,
1x5@235,270,
1x3@320
1x8@235

Bench
1x5@115,145,175,200
1x2@240
1x8@175

Row
3x5@135,
1x5@145,170
1x10@,135



Log Feb 20 2012

Madcow c3 w7 d1

Squat w3
1x5@155,195,235,270,
1x5@310

I was pretty happy with these squats except for the last rep. On the last one I forgot to
sit back so I noticed I had moved forwards at the bottom of the rep and that made getting
out of the hole with good form pretty hard. Maybe I'll only do 315 on
friday to make sure I can do it with good form.

Bench w6
1x5@115,145,
1x5@175,
1x5@200,
1x2@230
Tired

Row
1x17 inv rows
1x10
3x5

I didn't get enough sleep the night before this workout. So by the time I was done with
squats I was feeling pretty tired.
Then all the barbells were in use so instead of waiting around I just did inverted
rows with bodyweight. Its been years since I've done them so I was surprised I
got so many on the first set.

Madcow w6 d1-2

Log Feb 15 2012

Madcow c3 w6 d2

Today was a quick workout since I went to a gym location closer to work. I met a woman who competes in powerlifting. She was able to do really deep ATG squats with some decent weight which was really cool to see in person.We chatted about form for a min. or two and she also recommended that I use a closer stance on my dead lifts, after watching me only get 3 reps out at 335.


Cleans
1x5@135,135,160,180

The form tips I got on these a couple of weeks ago seem to be working like a charm. On the top set I'm still able to get the bar up and get under it without having to split my legs and lose form.

Ohp
1x5@95,115,135
1x2.5@155,

Deadlift
1x5@210,250,295
1x3,1@,335



Log Feb 13 2012

Madcow c3 w6 d1

I'm planning to stick with the weights from week 3 of squats until
I get my form fixed. I remember that back when I wasn't chasing the 1RM I used
to squat with my legs closer together. Somewhere along the way I started using a
slightly wider stance in order to squat the heavier weights.  So now I'm back to using
a stance thats just slightly wider than shoulder width apart and that seems to be helping.
I'm still not used to it so I keep loosing my balance and not getting all my
reps in on the top set.

Squat w3
1x5@155,195,235,270,
1x2@310 lost balance again this time with close stance

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

Row
3x5@135
1x5@145,
1x10@,165

Madcow c3 w4 d2 - w5 d2

It's been a week and a half or so since my last update.
During the first week I had to miss a training day due to needing to take care of my wife, who wasn't feeling
well that day. So I ended up going to the gym Thursday and Friday that week.
 During my cleans I was actually trying to work on my form and I was trying different timings and things to try to improve.
But it wasn't working. I even ended up hiting myself in the collar bone once trying to move forward to get under the bar.
The interesting thing was that, a guy came over and asked if I was open to advice on my form.
It turns out that I wasn't getting under the bar fast enough at the top of the rep. He told me I needed to
explode my elbows forward at the top to get under the bar. He showed me a couple of times, then I tried it.
It seemed to work like a charm. I'm really hoping this will help me get my max up. At least It feels better while doing the
excercise.

Then I think it was friday another guy saw me doing squats (which I have been really struggling with lately)
and told me that I was rounding my back and bending over too much. I think I've been chasing the 1 rep
max a bit too much, because anytime I get over about 300 I start to lose my form. So I'm going to reset
to week 3 on squats and stay there until I can get all the reps with good form.

This week I caught a cold and had to miss my monday training session. So I was only able to make it
Wed. and Friday. Wed. even though I was feeling a little winded due to still recovering from the cold,
I felt like I had a great workout.

Then Friday even though I was doing the day 2 workout, it took a long time. I guess the cold
and lack of sleep is still affecting me. I completed everything but it took a lot out of me.
I hope next week things are back on track.




Log Feb 10 2012

Madcow c3 w5 d2 (on a Fri since I missed mon)

Cleans
1x5@135,135,155,175

Ohp
1x5@95,115,130,
1x5@150,

Deadlift
1x5@205,245,285,325


Log Feb 8 2012

Madcow c3 w5 d1

Squat w3
1x5@155,195,235,270,
1x2@310 lost balance

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

Row
3x5@135
1x5@140,
1x10@,160


Log Feb 3 2012

Madcow c3 w4 d3

Squat repeat this week due to form
1x5@160,200
1x5@240,280,
1x3@325
1x8@240

Bench
1x5@110,140,165,195
1x5@225
1x10@165

Row
3x5@135,
3x5@160


Log Feb 1 2012

Madcow c3 w4 d2

Cleans
1x5@135,135,150,170
Got advice explode at top to get elbows forward and under bar. Also
don't forget the shrug.

Ohp (cleaned bar to pick it up).
1x5@90,110,125,
1x5@145,

Deadlift
1x5@200,240,280,320