Madcow c3 w4 d1

For yesterday's workout I think I did a bit better on squats. I reminded myself to sit back during the squat and I also took a slightly wider stance than having my feet at shoulder width. That seemed to help and I felt like I had less of my knees coming in on the way up. I'll keep working on it.

Log Jan 30 2012

Madcow c3 w4 d1

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

Bench
1x5@110,140,
1x5@165,
1x5@195,220

Just to speed things along I think I'll keep substituting 135lbs for
anything less than that for Rows.  Even doing so I was able to get 12 reps on
the last set.

Row
4x5@135
1x12@155

Madcow cycle 3 week 3

Training this week went pretty well. The workouts are still going pretty fast even with the few extra reps I've been throwing in. Its starting to get a lot harder so by the friday's workout I was only adding extra reps in on or after the top set. Rows are the exception though. They are still really easy. Even substituting 135lbs for the low end sets that are normally under 135, I am still able to add extra reps in. The hardest part is really just trying to get my flexibility back so that I can keep my back straight and parallel to the floor.

During squats its also pretty tough to keep my knees out on the way up once the weight is over 300. I guess I just need to focus on my form for a bit and not increase the weight until I fix it.

Log Jan 23 2012

Madcow c3 w3 d1

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

Bench
1x10@110,135,
1x8@160,
1x5@190,215

Row
1x10@75,95,115,
1x8@130,
1x10@,150


Log Jan 25 2012

Madcow c3 w3 d2

Cleans
1x5@105,130,150,170

Ohp
1x5@90,105,125,140,

Deadlift
1x5@195,235,270,310



Log Jan 27 2012

Madcow c3 w3 d3

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

Bench
1x5@110,135,160,190
1x5@220
1x10@160

Row
2x5@135,
3x5@160

Madcow c3 w2 d3

Log Jan 20 2012

Madcow c3 w2 d3

I'm still attempting to add a few more reps in here and there for extra
volume. This time it was pretty hard during squats. Since I did extra reps early on, by the
time I got to 310 I was a little tired. Then when I tried for AMRAP on the last set I got 10reps
but after that during the bench press I still felt tired. So I only did extra reps on the back off
set. The rows were pretty easy for the most part. I think I had recovered by then and
I was feeling pumped. So I managed 15 reps on the back off set.

Squat
1x8@150,190
1x5@225,265,
1x3@310
1x10@225

Bench
1x5@105,130,160
1x5@185,215
1x10@160

Row
1x10@75,95,
1x8@115,
1x5@130,
1x5@150
1x15@115

Madcow c3 w2 d2

This workout went pretty quickly. I wasn't able to complete the reps on
the overhead press. I think I'll have to adjust those numbers in
my spreadsheet again, as they still seem too agressive for week 2.

Log Jan 16 2012

Madcow c3 w2 d2

Clean
1x5@135,135,145,165

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

Deadlift
1x5@190,225,265,300

4G6/V120D02S shear pins

Now that i've been able to make shear pins for the main gear of my 4G6 with V120D02S blades and RX. I'm back in the air flying. Now i'm focused on getting the servo throw and dual rate curves set up so that its more responsive w/o binding at the extreme ends of servo throw.

After flying this heli back to back with my Genius CP I can really tell the difference in response lag between a flybar and flybarless setup. With the V120D02Rx I've had to go to max negative expo and negative dual rates to get the heli. to respond faster. Its still not responding as fast as the genius cp but its much better than before.

Madcow c3 w2 d1

log Jan 16 2012

Madcow c3 w2 d1

Since today was a holiday. I spent my time with my family. I decided to also do a family work out instead of going to the gym. I showed the little ones how to stretch and do bodyweight squats.

Squats
For me I ramped up to 225lbs by allowing adding 3 family members 1 at a time to climb onto me while I did squats

Floor press
3x20@70

push ups
2x15
1x25

DB Rows
3x10@70

all in all a pretty light work out, but still better than not doing anything.

Madcow c3 w1 d3

Log Jan 13 2012

Madcow c3 w1 d3

Squat 1x8@150,185, 1x5@220,260,300 1x5@300 1x8@225

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

Row 1x8@75,90,110, 1x5@125, 1x5@150 1x8@110

I added extra reps in to most sets to increase the volume of work. I hope it helps when I get to the later weeks

Madcow Cycle 3 spreadsheet regenerated

Madcow c2 w1 d2

Log Jan 11 2012


Madcow c3 w1 d2


Cleans
1x5@105,130,150,170


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


Deadlift
1x5@195,235,270,310


This was way harder than I thought it would be. I think set up my spreadsheet to match PRs too soon. 
I'm going to recreate it scaling back to matching PRs in weeks 3 or 4.

First Day of Madcow Cycle 3

Since I stalled out on my progress around week 7 on my 2nd cycle of Madcow, I decided to end it by week 10. I entered new 1 rep max numbers into my Madcow spreadsheet. And I'm going to start a new cycle. This time I'm going to actually do Rows. I'm hoping that will help my lower back get stronger for deads and squats.
I also plan to replace squats on the light day with power cleans.

Here is the first workout log of Cycle 3


Log Jan 9 2012

Madcow c3 w1 d1

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

Bench
1x5@110,135,160,190,215

Row
1x5@80,100,120,140,160

While doing rows I noticed I'm less flexible than I used to be. I felt a lot of tightness in my hamstrings when bending over for the rows.

The end of my 2nd Cycle of Madcow

So here are my last few logs from my 2nd Cycle of Madcow. I pretty much stalled around week 7 and had not made much progress
since then. So by the middle of week 10 I decided to test my maxes for OHP and Deadlift.

Log dec 30 2011

Madcow c2 w9 d3

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

Bench
1x5@125,155,185,215,
1x1@250
1x8@185

Cleans wk7 replaced < 135
3x5@135
Shoulder pain


Log Jan 2 2012

Madcow c2 w10 d1

Squat wk 7
1x5@170,210,250,295,
1x1@335

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

Cleans
1x5@135

My shoulder still felt funny from the other day so I didn't do many sets


Log jan 4 2012

Madcow c2 w10 d2

Decided to test maxes today

Squat
Warmup

Ohp
1x2@175 new PR
1x1@185 new PR

On the try at 175 I thought maybe it was a fluke so I did another rep to make sure.  So then
I went ahead and tried 185 and got it! I could tell that my body was tired by then so I didn't try
anything higher on OHP.

Deads wk7
1x0@405
1x1@360 new PR
1x0@370
1x0@365

I was really hoping to get that 405 dl. I got the bar to the point that I could see it bending
but it never actually broke free of the ground. I could feel my form start to go so I aborted the lift.
I wonder if I could do it if I actually had a weight belt.

Log Jan 6 2012

Madcow c2 w10 d3

Squat back too stiff and sore
1x5@135,175,185

Bench
1x5@125,155,185,215,
1x1@250
1x8@185

Pullups
2x10
1x5

4G6 upgrade with v120D02S parts - part 2

Over the holidays I took my newly upgraded 4G6 to the field to finally get to test the new receiver out in a large open space. Everything was going fine at first. So I tried flipping it. It was one of my flights of the day. So the flip wasn't very smooth. Right after the flip the heli. started loosing power. Then it was lagging on responding to my inputs and it started going down. I fought it for a couple of seconds and then I decided to hit throttle hold while I was still a few feet off the ground, to prevent damage during the crash. Well that backfired. I saw something white go flying when the heli. hit the grass. When I went to pick it up I noticed one of the blades had broken off at the root. Also the pin holding the main gear had destroyed the part of the gear that was held in place on the main shaft by the pin.

A couple of days later I had the heli back together with the new blades from the V120D02s. While putting it back together I noticed that the cyclic servos were binding at the ends of travel. I also had to replace one of the servos. I adjusted the servo travel to eliminate the binding. Then I swapped out the battery connectors for micro deans. I took the heli up for another hover.

Here is what happened.

Again I hit throttle hold and to try to reduce damage. This time the new blades were fine. However, since they are heavier the force ended up being transfered to the main shaft and the main shaft pin destroyed another main gear. I think I'm going to have to look into making a shear pin that will break away to preserve the main gear. I can really tell the difference in power with the new micro deans connectors. However, the higher head speed seemed to increase the vibrations even more, causing the heli to spin around when in idle up mode.

The next day I had the heli. fixed up again with my last main gear. I had to straighten the flybar by hand since I didn't have anymore spares. This time the flight went without incident. But the heli is still vibrating at high head speed, causing the tail to wag and be unstable. I think it's time to go ahead and convert the head to flybarless so that there are less parts to fix, and less things to balance to eliminate vibrations.