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

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

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