Self-destruction

[asp762]

Goals: 315 lb bench press, 425 lb Squat with perfect form, 450 lb deadlift

Where I am currently at (max with proper form): 270 lb bench press, 305 lb deadlift, 135 lb squat (I can do more weight with pathetic form so I don't count that ****. Basically, I am starting over with form being more important than weight. They way it should be.)

My arms are 15.5inches. My legs are rather big for never being worked out, so I don't suffer from the chicken leg syndrome despite the fact that they have been neglected for over a year.

How Madcow Works. Remember 1x5 stand for ramped up sets - 4 sets of 5 reps with the weight increasing until you reach your last heavy set of 5.

The 2x5 Squats on Wednesday is lighter than on Monday for recovery. The 1x3 on Friday is also ramped up - 4 sets of 5 reps with the weight increasing, then a heavy triple. This is followed by a light back-off set of 8 reps.

To choose your starting weight, just insert your numbers into the excel file that StrongLifts Member Joe F. designed. You'll automatically know how much to lift every workout, for each exercise, and on each set.

Remember starting too light is better than too heavy - let it be easy the first weeks, focus on technique and speed, and only aim to break PRs starting week 4.


Monday:

Squat 1x5 Bench Press 1x5 Barbell Rows 1x5

Tuesday:

Squat 2x5 Overhead Press 1x5 Deadlift 1x5

Wednesday:

Squat 1x3 Bench Press 1x3 Barbell Rows 1x3


Feel free to comment and give advice.

[asp762]

Today is my first day. I was excited as all hell. Now I am trying to follow the Madcow, but I don't know my capabilities just yet so I am will adjust accordingly. So this time I loosely followed the program due to the fact that I don't know my strength just yet.

I started with bench press because all the squat racks were taken up.

(10-15 seconds of rest between each set)
135 lbs x 5
175 lbs x 5
185 lbs x 5
195 lbs x 5
205 lbs x 5
I felt like I had more in me so I did another set after a minute
215 lbs x 5

Squats (this is where I massively need to improve)
135 x 5
135 x 5
I noticed my form sucked so I took off the plate and just did the bar
45 x 15
45 x 10
45 x 10
Even with no weight my form is still pretty bad. This is something that will just take time.

Barbell rows
65lbs X 8
75lbs X 6
85lbs X 5
95lbs X 5
105lbs X 5

[shifter2012]

good **** man. you're fixing those imbalances one workout at a time.

[asp762]

good **** man. you're fixing those imbalances one workout at a time.

Most def! Thanks for the encouraging words and sound advice.

[asp762]

Wednesday

My legs are like jello, so I skipped squats today.

Overhead Press (new for me):

45lbs x 5
95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 4 (failed 1 because I didn't touch my chest, so I won't count it)

I noticed on the overhead press that I have trouble starting the weight from my chest. Every video I watched has the individual placing the weight on his/her chest, so that is how I performed this workout. Once the weight was raised slightly below 45 degrees, it was extremely easy to lift. So obviously my weak point is the beginning of this excercise. This makes sense because I normally only do DB seated press going down to 45 degrees.

Deadlifts:
135lbs x 5
185lbs x 5
205lbs x 5
215lbs x 5
225lbs x 5

I couldn't see myself do the deadlifts, but I noticed that my back was rounding at the end. Next time I will do lower weight and focus on better form.

[shifter2012]

dont be afraid to start the weight too light at the beginning. it will ensure longevity on this program. your legs will get used to squatting eventually.

[asp762]

dont be afraid to start the weight too light at the beginning. it will ensure longevity on this program. your legs will get used to squatting eventually.

Yeah! I definitely ended up lowering the weight for squats this time.

[asp762]

Ok, so I had an ex ****buddy come over last night and we boned over and over and over again. I didn't get to sleep till 0545, so I was super tired @ the gym and I forgot how many sets/reps I was to do because I didn't bring a printout of Madcow with me. In other news, my wallet was stolen yesterday.

Friday

Squats:
45lbsX10 WU
95lbs x 5
105lbsx 5
115lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5

My form is improving a lot already! I was able to watch myself in the mirror, and I was going all the way down. **** YEAH! Unfortunately, I fudged the program due to my hazy memory.

Bench Press:
185lbs x 5
195lbs x 5
205lbs x 5
215lbs x 5
235lbs x 3 (I had a spotter on this one because I was so tired from no sleep etc)

Barbell Rows
65lbs x 5
85lbs x 5
105lbs x 8 (oops)
115lbs x 5
135lbs x 4
135lbs x 3 (my form might have sucked on this last one)

Like I said, I unintentionally fudged the program a bit. I will write it down for next week.

Note* I felt very weak today; I blame the lack of sleep.

[asp762]

Lol. I just looked at my rep, and it says I am borderline banned. What a great/motivating forum.

[asp762]

MONDAY

Squats:
95lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
135lbs x 5

Barbell Rows
95lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5 (bad form so I decreased weight)
125lbs x 5

Bench Press
185lbs x 5
195lbs x 5
205lbs x 5
215lbs x 5
225lbs x 3 (I think my upper body is getting weaker, lol)

[shifter2012]

Lol. I just looked at my rep, and it says I am borderline banned. What a great/motivating forum.I rep you good.

by the way nice job getting the squat to 135. you will get stronger if you were to reset everything ad make it light for the first 3 weeks. its suposed to take 3 weeks to get to your current workout weight and then you'll be able to blast past that barrier. good luck

[asp762]

I rep you good.

by the way nice job getting the squat to 135. you will get stronger if you were to reset everything ad make it light for the first 3 weeks. its suposed to take 3 weeks to get to your current workout weight and then you'll be able to blast past that barrier. good luck

Lol ok. I am ****in' up the routine already!

[asp762]

Wednesday:

Squats:
95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
(squats are getting much easier)

Overhead press
85lbs x 5
95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 5

Deadlift:
135lbs x 5
145lbs x 5
155lbs x 5
165lbs x 5
175lbs x 5

Holy ****... I had trouble with 125lbs on my first time doing overhead press. It was really easy today.

[asp762]

FRIDAY

SQUATS:
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5 (3 was too easy)

Barbell rows:
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5 (3 was too easy)

Bench Press: (I backed off the weight from last week)

185 x 5
205 x 5 (oops durrr)
195 x 5
215 x 4 (felt weak)
225 x 3

Notes:

Chest feels weak. Legs & back stronger.

[shifter2012]

glad that squat is going up and nice job on the overhead press

[asp762]

Bench press:
135 lbs x 8 (WU)
175 lbs x 5
185 lbs x 5
195 lbs x 5
205 lbs x 5
215 lbs x 4

Squat:
105 x 5
115 x 5
125 x 5
135 x 5
145 x 5

Barbell Rows:

105 x 5
115 x 5
125 x 5
135 x 5
145 x 5

[asp762]

Squat
95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 5
I finally was able to watch my form, and I think I am fudging some of my squats. If I am able to get the squat rack with the mirror, I will.

Overhead press:

95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 3 (valiant effort)

Deadlift:
135 x 5
155 x 5
175 x 5
185 x 5
185 x 5
195 x 5
(I think I am rounding my back so I dropped weight. It still looks like my back is rounding, and my back is killing me as a result of this. Any tips on how to solve this issue? )

So far it is the same old story with me... my form. It's a constant battle to keep the form correct for every rep.

[shifter2012]

http://www.youtube.com/watch?v=MX8jgCFXYTU&feature=relmfu

for me i just had to focus on getting my hips lower in the starting position. this adds more legs and helps you think of your back as a unit.

[asp762]

Yo! Those videos help out so much. Thanks!

I haven't skipped any days; I am still on the routine, and I am focusing on improving my form.

[shifter2012]

hey where are your workouts?

[asp762]

Holy ****. It's been a minute. Don't worry I have been working out; however, I have integrated the legs and back workouts into my original workout. The reason for this is because my upper body wasn't getting the attention I believe it deserved in the workout program. I did a diagnostic workout chest/tris + shoulder/bis and I noticed I my strength has decreased. I could only bench 225 six times, for example. So now this journal has changed. I don't think it was premature for me to bail on this program because enough time elapsed where I could tell my upper body was getting weaker. Although you reading this may have a completely different opinion, and that is fine.

So now the structure of my workouts is chest/tris, shoulder/bis, back/legs/abs.

TODAY:

Squat:

135lbs x 8
135lbs x 7
135 lbs x 5
135lbs x 5

Deadlift
135 WU 10
185 x 8
185 x 7
195 x 6
195 x 5

Barbell rows:
95 x 10
115 x 7
115 x 6
115 x 5
95 x 10

Seated rows
100 x 10
100 x 8
100 x 7

Lat pull downs
145 x 10
145 x 8
145 x 7
145 x 5

Pull downs (don't know the name)
180 x 7
180 x 6
180 x 6

Calf raises
200 x 15
240 x 12
240 x 10
240 x 10

[shifter2012]

its a lot of volume for one day. Maybe you should try something totally different and off the wall. maybe try 20 rep squat. yes i am recommending them cause I'm doing them starting monday. google 20 rep squats and you'll know what it is.

[asp762]

I'll check it out. I keep forgetting to update the journal. :/ I'll update it starting tomorrow. Hitting the gym as usual; however, I have been neglecting to post.

[asp762]

Chest/Tris

Flat Bench
135x 8
185 x 8
205 x 6
205 x 5
205 x 4


Incline Bench

135 x 7
135 x 6
135 x 5

Inline chest Flies with cables

45 x 10
45 x 8
50 x 8
50 x 6

Tricepts

Skullcrusher with EZ bar (VERY SLOW)
90lbs x 8
90 x 7
90 x 5
90 x 4 (failed on 5) & with 6 close hand press

Overhead rope pulls (lol)

105 x 8
105 x 7
105 x 6

Single hand pulldowns (lol)

50lbs x 5
40lbs x 5
40lbs x 5


Legs got the BURN the other day!!!! Everytime I sit down to on the porcelain throne, I feel the pain! :)

[shifter2012]

whats the current split you are on?

[asp762]

Mon: Chest/Tris
Weds: Shoulders/Bis
Friday: Legs/Back
Sometimes I start over on Saturday... depending on how my next week schedule looks.

[asp762]

Ok, so I did Shoulder/Bis

Overhead press:
45x10
135x5
135x4
145x3
95x8

Shoulder shrugs with barbell
135x15
185x12
185x10
205x8
205x6
135x12

Bicept curls with ez bar seated:
70x8
70x7
70x5
70x4

Seated hammer curls alternating
35x5
35x5
35x4

Single hand bicept curls using resistance machine:

45x5
45x5
35x5
35x5

Standing curls with EZ bar
40x12
40x10
40x8
40x4

[asp762]

Back/Legs

135x8
135x7
135x6
145x4
135x5

Deadlift:
135x10
185x8
185x7
205x6
205x5
135x7

Barbell Rows

135x5
135x4
135x5

Pull downs on machine
180x8
180x5
180x4

Seated rows
100x8
100x7
100x4

Pullups
6
4
4

Run 1 mile at 8:30 pace

[asp762]

Since getting on this routine, I have noticed that my hunger is unsatiable. I am hungry all hours of the day, and I eat as though I am starving. Just an observation.

I did Chest/tris
6 sets of FB
5 sets of Chest flies with DBs

Tris
Tricept extension 4 sets
Tri Pulldowns 4 sets
Tricept dips 4 sets (till I couldn't do anymore)

Also did shoulders/bis the other day

75lbs DB seated press x 4
Shoulder shrugs 5 sets with barbell
Overhead flies 3 sets

Bis
EZ curl 80lbs 4 sets
Seated Hammer curls 35 lbs aleternating 3 sets
Ez bar reverse grip 50lbs 5 sets with only 10 second break between sets... killer