I got called out in a thread and that's just my little way of saying not a fuk is given to haters. I'll own my lifting and forget the excuses.
This would be a hyper day, but there may be some routine changes in here. Not to be a routine jumper, but being able to bench, back squat (love you, manta ray!), and deadlift nearly 100% healthy now has me amped up 1000% to pound at it and make it suffer. Thinking about running Madcow for the main lifts, while adding a little volume since my recovery seems good. The goal is to get back to where I was in shorter order (mainly squatting), then cover some new ground. The routine listing will be more boring, so I'll try and just record more video and post that.
It finally seems like I have my diet in order. At the end of my cut I was feeling the need to go overboard once a week, and it was continuing on into this bulk. I feel a lot more stable now and have been able to control myself again.
I want to squat!!!!!!!
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11-10-2011, 07:48 AM #121
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11-12-2011, 07:31 AM #122
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11-12-2011, 08:16 AM #123
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11-12-2011, 09:23 AM #124
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11-13-2011, 07:26 AM #125
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11-13-2011, 07:30 AM #126
Nice, thanks for sharing that. My form is pretty close, on my heavier sets I get a bit more upright to reduce stress on lower back, not sure if this means it's too heavy or not. The actual rowing portion is still pretty strict though. I'm also doing an underhanded grip.
Good stuff, will rep but you're always on spread for providing lulz.Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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11-13-2011, 08:11 AM #127
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11-13-2011, 08:20 AM #128
That's the way I used to do my BB rows, but I didn't care for it. I didn't feel like I was getting enough ROM with them.
Like success, failure is many things to many people. With a positive mental attitude, failure is a learning experience, a rung on the ladder, a plateau at which to get your thoughts in order and prepare to try again. - W. Clement Stone
BTK: It's Mind Over Matter
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11-13-2011, 08:33 AM #129
Give and take with everything, but they also seem to hit the back differently. I feel Yates rows more in the lats, while a bent row hits more rhombus and spinal erectors...traps, basically a lot more upper as opposed to mid back. I know the difference in grip width plays a role in that, too.
If my lower back was 100% maybe I'd do more of a bent row, but I have to pick what's best for me so I can stay healthy and besides, there are a million different exercises that can go in a routine to target the back.
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11-13-2011, 09:24 AM #130
Madcow W1D1
Squat
120 x 5
145 x 5
175 x 5
205 x 5
235 x 5
Bench
100 x 5
120 x 5
145 x 5
170 x 5
195 x 5
Yates row
105 x 5
130 x 5
160 x 5
185 x 5
210 x 5
/
Band pull throughs
2 sets
WOD/Ab wheel
4 sets
The good: Everything starts pretty light, so there were no problems. I enjoy full body, so that's always fun.
The technical: Lower back strength will have to continue to improve bringing back squats into the mix. Pretty tight this morning and I would have like to have gone deeper with my reps. I'm using a belt on the one main sets for squats and working on hook grip for all the rows.
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11-13-2011, 09:47 AM #131
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11-13-2011, 03:54 PM #132
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11-13-2011, 04:13 PM #133
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11-14-2011, 12:59 PM #134
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11-14-2011, 01:10 PM #135
hey, now I want to see the progress...ty for the input in my log, i am jumping into a SS too
good luck with your new routine,
btw, your Bench is not going into a straight line, take a look in some vids from Rippetoe and etc*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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11-14-2011, 01:28 PM #136
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11-14-2011, 01:50 PM #137
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11-15-2011, 09:06 AM #138
^^^ Took the advice of the above, ate 5 pounds of raw meat, crapped my brains out, and died doing squats with pink dumbbells.
Madcow W1D2
Squat
120 x 5
145 x 5
175 x 5
175 x 5
Seated Press
70 x 5
85 x 5
100 x 5
115 x 5
Deadlift
215 x 5
255 x 5
300 x 5
340 x 5 (conv)
/
Pull ups/Chins
BW x 5 x 5
Foam Roller Leg Raises
3 sets
Little hard to get into this WO, but I guess it's more of an active recovery type day. Just pulled conventional since sumo felt sloppy. I'll stick with it as the weight goes up.Last edited by Andrew_S; 11-15-2011 at 12:49 PM. Reason: forgot to add the accessory work
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11-17-2011, 01:06 PM #139
Madcow W1D3
Squat
120 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x 8
Bench
100 x 5
120 x 5
145 x 5
170 x 5
200 x 3
145 x 8
Row
105 x 5
130 x 5
160 x 5
185 x 5
215 x 3
160 x 8
/
Dips
BW x 10 x 3
DB Curl (3rd set reverse)
35 x 12 x 3
Lying Tricep Extension
35 x 12 x 3
Face pulls
One easy week in the books. I can post up a video tonight, but nothing too spectacular yet.
Edited vid in. Sorry folks, not much exciting until week 5 when current 5rm gets surpassed. Should get challenging then.Last edited by Andrew_S; 11-17-2011 at 05:12 PM.
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12-14-2011, 04:26 PM #140
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12-21-2011, 09:28 PM #141
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12-22-2011, 04:54 AM #142
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12-22-2011, 06:43 AM #143
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12-22-2011, 08:09 AM #144
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12-22-2011, 09:05 AM #145
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12-22-2011, 10:27 AM #146
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12-22-2011, 11:47 AM #147
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12-22-2011, 11:50 AM #148
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12-22-2011, 12:34 PM #149
I'll just toss up the two workouts from this week.
Madcow W6D1
Squat
135 x 5
165 x 5
200 x 5
230 x 5
265 x 5
Bench
110 x 5
140 x 5
165 x 5
195 x 5
220 x 5
Pendlay Row (reboot in weight, work on form)
115 x 5
140 x 5
160 x 5
175 x 5
175 x 5
-ss-
Ab Wheel
3 sets
Band Pull throughs
1 set
Madcow W6D2
Deads
240 x 5
290 x 5
335 x 5
385 x 5
Seated OH Press
80 x 5
100 x 5
115 x 5
130 x 5
Squats
135 x 5
165 x 5
200 x 5
200 x 5
/
Chins
Weights continue to slowly go up on madcow...no missed reps or anything, and it's a fun way to train.
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12-23-2011, 11:39 AM #150
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