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Madcows 5 x 5..

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Tun		...	27-06-2011 @ 13:25
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5 572.5 kgs @ 100kgs UnEq	Nice 100x5 bench. I only managed 4 last week, 5th one almost went up tho. Maybe this week
Madcowdrey		...	27-06-2011 @ 13:33
SUGDEN SUCKS! Which is why i am here... Member 370, 1520 posts SQ 285, BP 185, DL 302.5 772.5 kgs @ 94kgs Eq	is there really a program called madcows lol
Reevesy		...	27-06-2011 @ 13:45
Member 2141, 289 posts SQ 140, BP 120, DL 200 460.0 kgs @ 114kgs UnEq	Madcowdrey said:is there really a program called madcows lol yea its old as f**k lol
Terminator		...	27-06-2011 @ 14:14
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	i thought everyone had heard of madcows? its pretty similar to bill starrs 5 x 5
Terminator		Week 3 Wednesday Session	29-06-2011 @ 13:13
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Post Edited: 29.06.2011 @ 13:15 PM by Terminator Weigh in: 95 kg Overhead Press: 42.5 kg x 5 50 kg x 5 60 kg x 5 (All of these reps done touch and go) 67.5 kg x 5 PB and 1 push press to finish (all reps paused) Was quite pleased with this, it was extremly hard though, on rep 5 I had the right hand side pushed up before the left, as per usual when on the point of failure. I knew there was no way in hell an extra (strict) rep would go up, so push pressed one up Recovery squats: 60 kg x 5 72.5 kg x 5 87.5 kg x 5 87.5 kg x 5 Deadlifts: 50 kg x 8 100 kg x 5 130 kg x 5 Chalk on for the first time and alternate grip: 150 kg x 9 PB (hitched last one) Chalk was awesome, even better than straps for grip. For once it was my leg and back strength that prevented me getting an extra rep as opposed to grip. I felt like getting a new PB for confidence: 172.5 kg x 1 PB Previous PB of 170 kg set 2 months ago was much easier, so my deadlifting isn't quite at all time record level yet. I find that my grip doesn't need strap or chalk for 1RM work (previous PB done without them), but I benefit from it with higher rep work. DB seated shoulder presses: 32.5 kg x 8 (not failure) 32.5 kg x 8 (failure) 32.5 kg x 7 (failure) decent Perpendicular pull ups: BW x 17 BW x 10 BW x 9 First set took a lot out of me haha Hammer curls 2 sets, arms knackered
Tun		...	29-06-2011 @ 14:33
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5 572.5 kgs @ 100kgs UnEq	67.5 o,h,press x5 very impressive
Terminator		...	29-06-2011 @ 14:39
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Tun said:67.5 o,h,press x5 very impressive cheers, paused press at the bottom as well! i'm going to die when i do 70 next week though
Terminator		Week 3 Friday Session	01-07-2011 @ 18:30
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Moved house this morning so trained in the afternoon instead. Weigh in: 95 kg Bench Press: 50 kg x 5 62.5 kg x 5 75 kg x 5 87.5 kg x 5 102.5 kg x 3 75 kg x 15 (failure) My triple on 102.5 kg wasn't that bad, I could have done a 4th, but not a 5th I reckon. Squat: 60 kg x 5 72.5 kg x 5 87.5 kg x 5 102.5 kg x 5 120 kg x 3 87.5 kg x 20! The triple on 120 kg was done fairly strictly, all the way down and with a straight back, no long pauses. The 20 repper on 87.5 kg was pretty bad, but not as bad afterwards as i thought 20 reps would be, i probably was only just hitting parallel for this in my opinion. A couple of guys in front of me were talking about how strong and built their mate was. When one of them said how his mate could shoulder press 27.5 kg DB's, I snorted with laughter and nearly dropped the bar haha. I also controlled my urge to go over there and do presses with &rt; 27.5 kg DBs haha Pendlay rows: 45 kg x 5 57.5 kg x 5 65 kg x 5 77.5 kg x 3 57.5 kg x 8 Easy, just working 100% on keeping form Standing Dumbell presses (strict one arm unless stated otherwise): LHS & RHS: 22.5 kg x 5, 32.5 kg x 5, 32.5 kg x 5 Push Press LHS: 37.5 kg x 3, 37.5 kg x 3 Pleased with this Push Press RHS: 37.5 kg x 3, 37.5 kg x 4, failed 5th, 42.5 kg x 1, 45 kg (Fail) went for my old PB of 42.5 kg on RHS, it literally flew up with leg drive, unlike the hard grind on the triceps it was last time. Was feeling confident about 45 kg, but completely failed that. Dips: Some bugger lost the dipping belt, so I had to get my rucksack out and fill it with plates: BW x 20 +16 kg x 8 +26 kg x 6 Wide Grip Pull ups: Am changing my stratergy and going for 25 reps in as few sets as possible: 9,6,6,4 Decent session I think
Terminator		Week 3- Grip and flexibilty session	03-07-2011 @ 13:34
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Post Edited: 03.07.2011 @ 13:34 PM by Terminator Was bored on my rest day so did some grip and flexibility work: I want to learn to front squat and to hold the bar across the clavicles rather than just supporting it with the arms like i do atm for overhead presses, am thinking this should also carry over nicely to my push press. Bar held in fingers, elbows approaching parallel to the ground, feeling the stretch: 20 kg x 10 seconds 30 kg x 10 secs 40 kg x 10 sec 50 kg x 10 secs 60 kg x 10 secs Front squat x 3, overhead press x 1 complex: 30 kg, 40 kg, 50 kg Grip work: Set the bar up 4 inches from lockout (no chalk, double overhand unless said otherwise): 50 kg x 10 secs 100 kg x 10 secs 140 kg x 7 secs ish 170 kg x 4 secs ish (alternate grip) 200 kg x 3 secs ish (alternate grip) 200 kg x fail (left hand couldn't get it off the rack) Felt good to lift the big 200, I am hoping to lift it from the floor by start of 3rd year at uni.
Terminator		Week 4 Monday Session	04-07-2011 @ 12:47
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Post Edited: 04.07.2011 @ 12:47 PM by Terminator Weigh in: 95 kg Bench Press: 52.5 kg x 7 62.5 kg x 5 75 kg x 5 90 kg x 5 102.5 kg x 4, Failed rep 5 Rep 4 was was fairly demanding, i paused for 4 seconds at the top and went for rep 5, rep 5 stalled a fists width off the chest. Bit pissed off about that, but i knew it would be a big ask after last monday. Squat: 60 kg x 5 75 kg x 5 90 kg x 5 105 kg x 5 120 kg x 5 (equal PB) 130 kg x 1 Used a little more back bend than i would have liked on the last 2 reps on 120, but decent neverthless I think. Thought I should do 130 for confidence afterwards, I kept near perfect form, but it was a bit of a grind, 140 isn't there just yet. Pendlay Row: 45 kg x 5 57.5 kg x 5 67.5 kg x 5 77.5 kg x 7 DB Bench Press: I want to work on my LHS weakness so did these too 37.5 kg x 3 sets of 8 I find these wobbly and hard to balance, especially on the left arm. Wide grip pull ups: BW x 10,8,7 Dips: Went for a bad ass + 30 kg to help my lockout strength on bench: +30 kg x 7 Barbell curls x 2 sets In reflection I was a bit annoyed about bench but it was to be expected, will have to nail 102.5 kg x 5 next monday. Squats are more important to me atm, and 120 x 5 went well.
Terminator		Week 4 Wednesday Session	06-07-2011 @ 13:00
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Weigh in: 95 kg Strict press (paused): 42.5 kg x 5 52.5 kg x 5 62.5 kg x 5 70 kg x 4 + Failed 5 th rep A bit disappointing, but I knew 70 x 5 was a big ask- not so long ago 72.5 was my 1RM! I tried to push press rep 5 after i failed strict and failed that too Will get it next week Recovery Squats: 60 kg x 5 75 kg x 5 90 kg x 5 90 kg x 5 Deadlifts: 50 kg x 8 100 kg x 5 140 kg x 4 160 kg x 7, failed rep 8 PB 120 kg x 5, swapping mixed grip around to even out bicep strain. Was fairly pleased with this DB seated shoulder press: 35 kg x 8 (failure) 35 kg x 5 35 kg x 4 + 1 slightly forced rep + 1 more severly forced rep Perpendicular pull ups: BW x 15,10,10 Hammer curls: 17.5 kg x 8, 17.5 kg x 6 DB standing push press for fun: LHS: 40 x 1, 42.5 x 1, 45 kg x 1! PB RHS: 40 x Fail, 42.5 x 1 (equal PB), 45 kg x Fail Was quite bemused that my LHS was capable of more than my RHS, but it was definetly the amount of leg drive I was using- am pleased with my consolation PB.
Terminator		Week 4 Friday Session	08-07-2011 @ 17:51
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Post Edited: 08.07.2011 @ 17:52 PM by Terminator Afternoon training session: Weigh in: 95 kg Bench Press: bar x 20 52.5 x 5 65 x 5 77.5 x 5 90 x 5 102.5 kg x 3 - harder than it should have been, shoulder was a little sore 77.5 kg x 8 (Not to failure) Squats: bar x 10 60 x 5 75 x 5 90 x 5 105 x 5 122.5 kg x 3 Easy 90 kg x 20 It was university open day today, and I had a whole crowd of parents and 17yr olds watching me squat lol. It helped me beast out 3 reps easily. The 20 repper was pretty brutal, did 8 reps, stopped, then went up in 2 rep increments until 15. My legs didn't feel sore after, but i was out of breath for 10 mins. Pendlay Rows: Today I discovered that the bar I use for these is 12.5 kg and not 15 kg like I thought all previous row poundages are now overstated by 2.5 kg. bar x 5 42.5 kg x 5 62.5 kg x 5 67.5 kg x 5 80 kg x 3 Wasn't too bad 57.5 kg x 8 Easy I wanted to do some shoulder work after this, but I'm nursing a small injury to my right shoulder/tricep. I was doing seated DB presses last session(on 35kg, a slightly heavier weight than I am used to) and the right DB went back behind me a little, straining the joint. Didn't think much of it at the time, so just carried on, but today it became painful to press 27.5s, so abandonded it. Left arm standing strict shoulder presses: 27.5 kg x 8 32.5 kg x 5 Hopefully my right gets better before next pressing session on Weds :/ Tried dips too, but that hurt. Wide grip pull ups: BW x 11,9,7 - Good, will now go for 35 in as few sets as possible
Tun		...	09-07-2011 @ 21:17
Member 2435, 1013 posts SQ 205, BP 145, DL 222.5 572.5 kgs @ 100kgs UnEq	90kg x20, Tough job, well done. Hope your tri injury aint to bad
Terminator		...	09-07-2011 @ 22:47
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	yeah it was a bas***d- looking forward to 20 x 100 kg sometime soon!
Terminator		Week 5 Monday Session	11-07-2011 @ 12:13
jerking is obviously great, Member 2521, 4713 posts SQ 235, BP 160, DL 290 685.0 kgs @ 111kgs UnEq	Not a great deal of sleep last night and spent the morning before driving round hardware shops on fools errands lol. Weigh in: 95 kg Bench: 52.5 kg x 5 65 kg x 5 77.5 kg x 5 90 kg x 5 102.5 kg x 6 with a spotter helping on every rep I asked this guy to spot me, asked him not to touch the bar unless I was going to drop it, but he couldn't get his hands off my bar I don't know how much force he was using, but he definetly was using force on reps 3,4,5 and 6. I don't really want to repeat 102.5 for a 3rd week, so I'll take it to 105 kg next time. Squat: 60 kg x 5 75 kg x 5 90 kg x 5 (I love how I can manhandle 90 now) 105 kg x 5 122.5 kg x 5 PB Last rep on 122.5 kg was a bit of a grind, a bit like a good morning Pendlay Row: 50 kg x 5 60 kg x 5 70 kg x 5 80 kg x 5 These are starting to get hard now DB bench: 37.5 kg x 9 37.5 kg x 7 Shameful lol Dips: Wanted to do heavy low rep stuff, but the dipping belt was broke: BW x 20,13,12 Wide grip pull ups: Going for 35 reps in as few sets as possible: BW x 11,7,7,5,5 Curls

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