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