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