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