Madcows 5 x 5..
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| Terminator |  | Madcows 5 x 5.. | 08-06-2011 @ 22:46 |
 jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Post Edited: 03.07.2011 @ 18:43 PM by Terminator About me:Student 20 years old, 6'2 ~95 kg, not particularly lean but not "fat" either (36.5 waist). I messed about with machines and smith machines for the first year of my training, training didn't begin properly until November 2010 when I started Starting Strength, after numerous resets and frustrating attempts to increase my squat and bench I think it is time to switch to an intermediate programme. Personal Bests: Bench Press: 100 kg x 5 (April 2011) and 112.5 kg x 1 (March 2011) Squat: 117.5 kg x 5 (March 2011) and 132.5 kg x 1 (March 2011) Failed 140 kg (May 2011) Deadlift: 152.5 kg x 5 (March 2011) and 170 kg x 1 (May 2011) Overhead Press: 65 kg x 5 x 5 (May 2011) and 75 kg x 1 (May 2011)(Not paused at the bottom) Push Press: 80 kg x 1 (April 2011) Failed 82.5 kg (May 2011) I could not hit these weights now however. I have taken 4 weeks off lifting due to exams and combined with the subsequent heavy drinking have returned to the gym down ~10/20 kg on each lift, with bodyweight down from its normal 95 kg, to about 92 kg. I am doing a starting strength style template for 4 workouts, before moving on to Madcows 5 x 5. For those that aren't familar with Madcows 5 x 5: Mon: Bench Press 5 x 5 leading up to a heavy set of 5, Same procedure for squats and pendlay row Wed: Overhead Press 5 x 5 leading up to a heavy set of 5 and the same for deadlifts. Squats 3 x 5 on a weight around 80-90% of Mondays (light day) Fri: Bench Press working up to a heavy triple and then a back off set of 8, same procedure for squats and pendlay rows. Am also thinking about including pull ups, dips, DB shoulder presses and curls in the programme. Aims for end of September are: Bench: 120 kg x 1 Overhead Press: 80 kg x 1 Squat (ATG): 140 kg x 1 Deadlift: 200 kg Any advice welcome. | ||
| Reevesy | | ... | 08-06-2011 @ 22:52 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | just be a boring bas***d and keep off that drink, numbers will fly up :] | ||
| Terminator | | Friday 10th June, Preliminary session minus 2 | 10-06-2011 @ 14:22 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Doing a couple of starting strength workouts before I get on to madcows following the time off lifting: Start workout weight: 92.5 kg End workout weight: 95 kg (lol) Bench Press: bar x many 60 kg x 10 70 kg x 5 82.5 kg x 5 87.5 kg x 5 92.5 kg x 6 + 1 forced rep Squat: bar x many 60 kg x 5 85 kg x 5 97.5 kg x 5 102.5 kg x 5 107.5 kg x 7 (I fired the first 3 off quickly and the took several seconds between the subsequent reps) Pendlay Rows: 50 kg x 10 60 kg x 5 70 kg x 5 70 kg x 5 70 kg x 5 I made these touch the chest, i find you have to pull to point a few inches below the chest, and then its more of a jerk to make it actually touch the chest, am i doing this right? Wide grips pull ups: BW x 7 BW x 7 BW x 6 Perpendicular close grip pull ups: BW x 10 BW x 5 BW x 6 I did the second and third set quite strictly, coming all the way down to lockout and then pull ing my chin clear of the bar. It seems pull ups go to s**t if i do wide grip first. Tricep Dips: BW x 15 BW x 17 BW x 12 Preacher curls: Worked up to Bar + 22.5 kg for 2 sets of 6, finished with 12.5 kg for 10 | ||
| Wiegieboard | | ... | 10-06-2011 @ 14:55 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | looking forward to reading more and seeing your numbers fly up. | ||
| LukeC | | ... | 10-06-2011 @ 20:01 |
 The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | I ran Madcow for at least two years and I found it did really well for me on squat and deadlift. In hindsight I would add more volume on bench or try doing close grip bench press on your non-bench day which is what I did for a while and it worked well for me.  | ||
| Terminator | | ... | 10-06-2011 @ 20:52 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | LukeC said:I ran Madcow for at least two years and I found it did really well for me on squat and deadlift. In hindsight I would add more volume on bench or try doing close grip bench press on your non-bench day which is what I did for a while and it worked well for me. oh really? i just came off starting strength and found my squat was going to s**t and would always be between 110-120 for 3 sets of 5. I'm not too optimistic about madcows, especially as it uses 5 reps like SS... I might do dips as assistance on "Wednesday". | ||
| LukeC | | ... | 10-06-2011 @ 22:40 |
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245657.5 kgs @ 80.2kgs Eq | Terminator said: oh really? i just came off starting strength and found my squat was going to s**t and would always be between 110-120 for 3 sets of 5. I'm not too optimistic about madcows, especially as it uses 5 reps like SS... I might do dips as assistance on "Wednesday". Perhaps this was because I seem to be more suited to squatting than benching. Try out the program as written for a while and see how you go and then adjust as needed. | ||
| Terminator | | Last session before Madcows starts | 12-06-2011 @ 12:15 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Bodyweight before: 93 kg BW after: 95 kg OHP: bar x 10 40kg x 7 50 kg x 5 55 kg x 5 60 kg x 6 + 2 Push Presses Squat: bar x 7 60 kg x 7 85 kg x 4 100 kg x 5 105 kg x 5 110 kg x 5 (Left some in the tank for deadlifts) Deadlift: 50 kg x 8 100 kg x 5 120 kg x 4 137.5 kg x 7 (Grip failure, alternate grip, I may start using straps again when I pass ~150 kg ish) Seated DB shoulder press (with back rest) 30 kg x 10 32.5 kg x 6 32.5 kg x 5 30 kg x 6 (Getting 32.5's up without a spotter was technically a PB  )Pull ups: BW x 17 BW + 20 kg x 5 BW x 10 BW x 5 Seated Hammer + Preacher curls | ||
| Reevesy | | ... | 12-06-2011 @ 13:44 |
Member 2141, 289 posts SQ 140, BP 120, DL 200460.0 kgs @ 114kgs UnEq | do some grip work, buy some chalk lol | ||
| Terminator | | ... | 12-06-2011 @ 17:13 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Reevesy said:do some grip work, buy some chalk lol my gym isn't too keen on chalk, so i'd need a non-messy kind yeah i was thinking about doing static holds, i held the barbell for about 6 or 7 seconds on my last rep today | ||
| Simeon | | ... | 12-06-2011 @ 19:17 |
 tight in the hole Member 2057, 3121 posts SQ 205, BP 140, DL 260605.0 kgs @ 95kgs UnEq | Terminator said: my gym isn't too keen on chalk, so i'd need a non-messy kind liquid chalk | ||
| Terminator | | Grip and Power Clean session | 13-06-2011 @ 14:05 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Todays my rest day but i was bored so I popped into the gym for half an hour to work on grip and teach myself how to Power Clean. Barbell holds (set the bar couple of inches from lockout, all double overhand): 70 kg x 10 seconds 100 kg x 10 secs 140 kg x 6 secs 140 kg x 4 secs 140 kg x 5 secs (put gloves on to make it harder to grip) 100 kg x 10 secs deadlifted 70 kg and held it for about 20 secs Power Cleans: First time I've done this, watched a load of videos last night, worked up from an empty bar to 60 kg for 4 sets of 3-4 reps. Didn't train too hard because I didn't want to be sore for tomorrow. Video below, any constructive critiscm welcome http://www.youtube.com/watch?v=BJTuRBH0lJ0 | ||
| Terminator | | Week 1 'Monday' session | 14-06-2011 @ 13:12 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Weigh in: 95 kg- Bodyweight has gone up 3kg in the last 2 weeks, partly due to creatine loading and partly due to increased food intake Bench Press: bar x 20 47.5 kg x 8 60 kg x 5 72.5 kg x 5 82.5 kg x 5 95 kg x 5- Last rep was a b**ch to lockout, tried a 6th and predictable failed Squat (High bar): bar x 8 57.5 kg x 5 70 kg x 5 85 kg x 5 97.5 kg x 5 112.5 kg x 6 (Failure)- Not too bad, managed to keep a reasonable pace Pendlay Rows: bar x 5 37.5 kg x 5 45 kg x 5 55 kg x 5 62.5 kg x 5 72.5 kg x (6) First rep didn't hit the chest so did 5 proper reps after, didn't go to failure on these Wide grip pull ups: BW x 8,7,7 Dips: +5 kg x 19 +5 kg x 16 +5 kg x 14 +25 kg x 5 (reckon i could have got 8 with this if i'd done it first) Preacher curls | ||
| Terminator | | Week 1 'Wednesday' session | 16-06-2011 @ 13:08 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Weigh in: 93.5 kg OHP: bar x 8 40 kg x 5 47.5 kg x 5 55 kg x 5 62.5 kg x 6 (Failure, all reps done with a small pause at the start) Push Press (for funs): 60 kg x 2 70 kg x 1 77.5 kg x 1 82.5 kg x Fail 82.5 kg x Fail Recovery squats: 60 kg x 5 85 kg x 5 85 kg x 5 Straight backed Deadlifts: Since I started deadlifts I've had a few people at the gym tell me my back is rounding, some helpful soul on here told me to lift my chest as if someone was trying to read my T-shirt to help keep a straight back. Practised this tecnhique at home and seemed to work. Kept the weights moderate today to really get form nailed: 60 kg x 7 90 kg x 5 110 kg x 5 120 kg x 5 135 kg x 7 No back rounding 150 kg x 1 I wanted to try this with proper form, but it wouldn't move with a straight back. Didn't want to look like an idiot, so I rounded my back (slightly) and got the lift fairly easily. Dumbell Seated shoulder press: 15 kg x 10 32.5 kg x 9 32.5 kg x 7 32.5 kg x 6 Perpendicular grip pull ups: +15 kg x 9 +15 kg x 5 BW x 10 Seated incline curls | ||
| Terminator | | Week 1 'Friday' Session | 18-06-2011 @ 14:28 |
jerking is obviously great, Member 2521, 4717 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Weigh in: 94 kg Bench Press: bar x 8 47.5 kg x 8 60 kg x 5 72.5 kg x 5 82.5 kg x 5 97.5 kg x 3 Not too difficult definetly had at least 1 more rep in me 72.5 kg x 16 The programme says 8, but I went for max reps on it Squat: bar x 8 57.5 kg x 5 70 kg x 5 85 kg x 5 97.5 kg x 5 115 kg x 3 Fired this off quickly with no break between reps, last rep was more difficult than it should have been to be honest 85 kg x 8 Had more in me, but left it as I will be squatting again Monday Pendlay row: bar x 5 37.5 kg x 5 45 kg x 5 55 kg x 5 62.5 kg x 5 72.5 kg x 3 Easy 55 kg x 8 (Not failure) Starting to like these now Tricep dips: BW + 20 kg for 10,8,6 Bringing the reps down and going heavy on these now to help my bench and OHP lockouts. Wide grip overhand pull ups: I do these on the power rack so its kind of difficult to remember the grip i used last time.. BW for 8,6,5 Dumbell Preacher curl | ||