Madcow 5x5 - building a stronger frame/reworking on form

[Not7fifteen]

So I hit a plateau and needed a good plateau buster and figured since my core lifts aren't really up to par for what I am I should work more on these for a while rather than isolations and concentrate on form. All excersizes are being performed with form over weight in mind and I'll gradually work my way up untill I have more weight than before with better form and a stronger frame. Lifts are all explosive with a controlled negative-like backstroke of each lift.

Anyway, I'm currently at 180lbs, and 13%bf, going to do a semi-clean bulk with a 3500cal/day intake and try to get around 350g/protien intake a day.

Keep in mind I dropped my wieght significantly to work on perfect form and execution of the lifts (I normally use heavier weights than this but they will come back on with better form in a few weeks).

Week 1 - Monday - 4/23/07

Squats:
135x5
145x5
155x5
165x5
185x5

Bench:
135x5
145x5
155x5
165x5
175x5

Barbell Rows:
95x5
105x5
115x5
125x5
135x5

Extras:
Weighted sit ups - 3 sets of 15 with 25lb plate
Hypers - 2 sets of 15 with 25lb plate
Standing machine calf raises - 6 sets of 10 at 60lbs

Today was really easy, got my form looking nice on all lifts. The article says to back down for the first week or to and build to where you were and then pass it so thats what I did.
**Woke thismorning not really sore at all, which I guess is good because the article said you don't really want to go to failiure and have DOMS.

[MISSINGLINK]

You are on the right program. Good Luck

[Not7fifteen]

Week 1 - Wednesday - 4/25/07 - 183lbs

Well somehow I gained 3lbs from nothign out of the ordinary since monday?? Surely a fluke or something, we'll see if I hold onto those 3 lbs still on friday.


Dealifts:
135x5
155x5
185x5
205x5

Standing Military:
65x5
85x5
95x5
105x5

Squats:
135x5
145x5
155x5
155x5

Wide-grip Pull-ups:
4 sets of 5

Extra:
Seated calf raises - 5 sets of 10 at 80 lbs
Wrist rope reals - 3 sets of 15lbs forward
3 sets of 10lbs reverse
Abs:
hanging leg lifts - 3 sets of 5
weighted sit ups - 2 sets of 12 with 25lb plate
crunch machine to hit upper abs - 80lbs 2 sets of 12

This was a rough workout, followed it just like the writeup said for the squats, (first three sets same as monday, 4th same as 3rd), wasn't sure if this was to apply to everything or just the stuff from monday, so I went ahead and did a linear progress on all other sets of exercises.
Worked mainly on form again, had motions looking pretty good, slightly sore thismorning. Tomorrow = adding weight to last sets!

[MISSINGLINK]

That is very tight ramping. Are you sure you entered your 5RM into the spread sheet?

[Not7fifteen]

Originally Posted by MISSINGLINK

That is very tight ramping. Are you sure you entered your 5RM into the spread sheet?

Thanks for pointing that out, I knew i was doing something incorrect, forgot to do the most important part for setting lift weights... duh....
Re-adjusting come monday and spanning out the ramping

[Not7fifteen]

So I redid my ramping slightly...
Anyway here's friday's, just now posting it up

Week 1 - 4/27/07 - Friday - 183lbs

Squat:
105x5
135x5
150x5
165x5
195x3
150x8

Bench:
95x5
115x5
135x5
155x5
175x3
135x8

Barbell Rows:
85x5
95x5
115x5
125x5
145x3
115x8

Didn't do any ab or extra work this day...

[Not7fifteen]

Week 2 - 4/30/07 - Monday - 183.5lbs

Couldn't wait to get back in the gym today after the weekend. Felt well rested and ready to do some sets to get out some pent up energy and stress due to finals out!

Squats:
95x5
135x5
165x5
185x5
205x5 - this was pretty rough but I made it through all 5 without sacrificing form at all

Bench:
95x5
115x5
135x5
155x5
175x5 - this was also semi-rough, but got through it pretty well

BB Rows:
65x5
85x5
105x5
125x5
145x5 - this felt almost too easy so I did one more set of this
145x5 - final set and still felt pretty easy, definately going up next time

Hyperextensions:
0x10
20x10
25x10

Weighted sit ups on incline bench:
25x10
25x10
25x10

Crunch machine focusing on upper abs:
90x10
90x10

Also threw in some extras since my calves and forearms are tiny

Seated Calf Raises:
70x10 first three sets toes pointed strait
70x10
70x10
70x10 last three sets toes pointed out
70x10
70x10

Reverse BB Wrist curls:
95x10
95x10
95x10

Comments: This workout felt great, legs felt real good, squats felt great, rows felt preticularly great. Not to mention I held my weight over the weekend despite eating poorly and drinking two nights. Can't wait for Deadlifts and standing military on wednesday!
-also- It was nice to get a comment on how good my form and how low I was executing my squats tonight.

[Not7fifteen]

Week 2 - 5/2/07 - Wednesday - 184lbs

Squats:
95x5
135x5
165x5
165x5
165x5

Standing Military press:
65x5
80x5
95x5
110x5

Deads:
135x5
185x5
205x5
235x5 - Felt really easy, prob could've done 3 more reps or at least 10 more lbs

Chins:
BWx5
BW+10x5
BW+10x5
BW+10x5

Added a couple things to help my weak points (calves and rear delts REALLY lag)

Seated calf raises:
90x12 toes foreward
90x12 toes foreward
90x12 toes out
90x12 toes out

Rear delt laterals:
15x10
15x10
20x10
20x8

Comments - skipped ab work today because I did a lot yesterday with some light cardio. Was very tired today in the gym.