DallasLynx's Training Log

[DallasLynx]

Yesterday I finished my first day of Madcow's 5X5 Intermediate.

General stuff to know:
I plan to stick with the program pretty much to a T as Madcow describes it on his website. (fantastic information on there by the way)

The only thing I might change is to skip the bicep curls and tricep extensions on the third day once in a while. I may not have two days b/t the 3rd day and the next week sometimes and I don't want to fry my triceps and biceps. Also, I just don't like training arms.

I won't necessarily be doing these lifts M-W-F. I work and am going to school at night so I can't determine for sure which days I will lift. I figure as long as the days are non-consecutive it won't matter. If I'm fatigued I'll take an extra day. I'm going to refer to the days as A-B-C since I won't be on a M-W-F split all the time. I'm sure you get the idea.

Currently I am 6'1" at 215lbs. I played football in HS and in college and lifted pretty extensively then. For the last few years I've pretty much worked on a Push/Pull/Legs with about 10 reps. I'm sick of it and I'd like to get back to moving some real weight like I used to about 5 years ago. Of course I weighed about 225 then too.

I feel like my form in the core lifts is ok, but I want it to be really good. So I've been pretty conservative with all of the weights. I'm concentrating on getting as low as possible on the squat. Also, I've never "deweighted" before doing rows and deads so that should take some getting used to.

Goals:
I'm going to run this program for 9 weeks at least. I would like to gain strength mostly. If I could gain 5-10 pounds that would be great too, but that really doesn't matter to me.

Thanks to all those members here that answered my questions over the last few days. I appreciate your help.

Here is the first day.

Thursday 01/11/06 (A workout)
Squat - 140X5, 175X5, 210X5, 245X5, 285X5
Bench - 105X5, 130X5, 155X5, 180X5, 210X5
Row - 75X5, 95X5, 115X5, 135X5, 155X5
Hyper - 10X10, 10X10
45 Decline Sit Ups - BWX10, BWX10, BWx10, BWX10

Comments: Everything was pretty light as planned, but I felt like my form was good. I'm excited about the program and I enjoyed the first day a lot. I plan to pack in some good food today and be ready to get at it on Saturday.

[DallasLynx]

Saturday 01/13/07

Squat 140x5, 175x5, 210x5, 210x5
Military 80x5, 95x5, 110x5, 125x5
Deads 180x5, 220x5, 255x5, 290x5
45 decline situp BWx10, BWx10, BWx10

Comments:
Squat form was good today. I'm really working hard on getting as low as I can. The military press today felt pretty good. I think this will likely be my first lift to stall. The last set required a bit of effort. The deads were good. It's taking some time for me to adjust to "deweighting" b/t reps, but I think it will be worth it.

Rest periods were 90-120 seconds. I prefer to keep them short for the cardio/time benefits. This way when things get heavy in a few weeks I won't feel like I need 5 minutes for recovery.

Depending on if we get an ice storm here I'll either be going to a yoga class with my wife tomorrow or using our elliptical trainer at home for some cardio. Don't break my balls about the yoga. It's a lot tougher than it looks and I feel like it helps with muscle recovery.

[bodyfuel]

Hey good luck with the 5x5!!!

I recently started a similar program, im on week three now but still have a long way to go in terms of heavy weights.

Can you link me to the madcow pages?

Thanks & Squat hard

[DallasLynx]

Thanks bro. Good luck with yours too. Here is the link. He has a really good template in excel on this site. Great information.

http://www.geocities.com/elitemadcow...Linear_5x5.htm

[DallasLynx]

Just finished my first week of the 5x5. I've enjoyed it so far. I can't wait until I start hitting some higher totals!

Monday 11/15/07 (Workout C)
Squat 140x5, 175x5, 210x5, 245x5, 290x3, 210x8
Bench 105x5, 130x5, 155x5, 180x5, 215x3, 155x8
P. Row 75x5, 95x5, 115x5, 135x5, 160x3, 115x8
W. Dip 25x8, 25x8, 25x8
BBCurl 70x8, 70x8, 70x8
Tri Ext 70x8, 70x8, 70x8

Comments:
The 5x5 worked well today. I am enjoying the ramping. It really gets you ready for your heavier lifts. My form was good again today. Depth was good in the squats.

The plan right now is to start the next week on Thursday. I plan to do cardio Tuesday and Wednesday.

[MISSINGLINK]

Good Luck.

[DallasLynx]

Good Luck.

Thanks, I appreciate the support.

[DallasLynx]

Tuesday 01/16/07 (cardio)

30 Minutes on the elliptical trainer.

Comments:
Feeling it a bit in my hips and knees today. Must be the cold weather. Anyway, took it easy on the cardio. I have some problems with my hip, so I doubt I'll run while on this 5x5 for strength.

[DallasLynx]

01/17/07 Wednesday

30 Minutes Elliptical

Comment:
Pretty good cardio work today. Nothing too tough. I'm really looking forward to the lift tomorrow.

[DallasLynx]

Thursday 01/18/07 (Workout A)

Squat
145x5, 180x5, 215x5, 255x5, 290x5
Bench
110x5, 135x5, 160x5, 185x5, 215x5
Pendlay Row
80x5, 100x5, 120x5, 140x5, 160x5
Hypers
10x10, 25x10
45 Decline Situp
10x10, 10x10, 10x10, 10x10

Comments:
Today was sort of rough. It wasn't the weight, just my energy level. Didn't sleep that well. I pushed through it though.

My right hip was hurting a bit. I have a history of arthritis in it. I think I just need to warm up better. It's been about 35 and rainy/sleet here the past week, so the weather is F'in with me. I thought Tejas was supposed to be warm?

I'm considering adding chins/pullups to my routine, although I'm not sure where to add them.

[DallasLynx]

Saturday 01/20/07 (Workout B)

Squat
145x5, 180x5, 215x5, 215x5
Military
85x5, 100x5, 115x5, 130x5
Deads
185x5, 225x5, 260x5, 300x5
Chins
25x6, 25x6
Hang leg raise
10, 10, 7

Comments:
Good workout today. Energy was good. I got warmed up better, I think that helped. The military was challenging, but good. The deads were tough too, but good. Deweighting on the deads is different, but I'm getting the hang of it.

Everybody have a safe and fun Saturday night.

[DallasLynx]

Sunday 01/21/07

1 hour of Yoga

Comments:
Yoga is a hell of a lot tougher than I ever thought it would be. I think it is helping my flexibility though, and also my balance. Feels like it compliments the heavy lifting well too.

I thought the Saints would play better. Guess you can't turn the ball over that much.

[DallasLynx]

Monday 01/22/07 (Workout C)

Squat
145x5, 180x5, 215x5, 255x5, 295x3, 215x8
Bench
110x5, 135x5, 160x5, 185x5, 220x3, 160x8
Row
80x5, 100x5, 120x5, 140x5, 165x3, 120x8
Wt. Dips
30x8, 30x8, 30x8
BB Curl 75x8, 75x8, 75x8
Tri Ext 75x8, 75x8, 75x8

Comments:
Pretty good workout today. The squats felt good, good depth. The Bench was a bit tougher than I expected, but still ok. The Rows were a bit easy. Dips were good. Likely go up another 5 for next week. I did a superset with the curls and extensions. I'm not really concerned with the weight on these since they are assistance exercises only. I'm just trying to keep perfect form and really concentrate on feeling the contraction and stretch in the Bi and Tri.

Have a good Tuesday people. Cardio day for me.

[Centaur01]

Good luck with this. I'll be following along.

We're about the same size-wise.

[DallasLynx]

Good luck with this. I'll be following along.

We're about the same size-wise.

Thanks. I'm planning to go for at least nine weeks. Possibly more, depending on how it goes. We'll see how I hold up lifting heavier again. Haven't done it in a while.

[DallasLynx]

Tuesday 01/23/07
- 15 minutes Stairmill
- 30 minute walk on treadmill

comments:
Low intensity cardio today. Just enough to work up a bit of a sweat and keep my energy levels up. I'm trying to concentrate on bring up my big 3 maxes, so this cardio is just for maintenance.

[DallasLynx]

Wednesday January 24, 2007 (cardio)
- 30 minutes elliptical trainer
- 10 minutes stretching

Coments:
Pretty normal cardio workout today. My lower back and hamstrings were a bit stiff so I added some extra stretching. I feel better now. Should start the third week of my lifting tonight.

[DallasLynx]

Thursday 01/25/07 (Workout A)

Squat
150x5, 185x5, 225x5, 260x5, 295x5
Bench
110x5, 135x5, 165x5, 190x5, 220x5
Row
85x5, 105x5, 125x5, 145x5, 165x5
Hypers
25x10, 25x10
Decl Situp
15x10, 15x10, 15x10, 15x10

Comments:
I narrowed my stance about 1" on each side in the squat today. Allowed me to definitely get lower in the squat. I can really feel it in my quads right now. Made 295 much tougher. I plan to stick with this stance as I think it is much closer to proper ATG squats than what I was doing before. Felt better on the hip joints too, so maybe it is a better angle mechanically too.

Bench was good. 220 went up tougher than I expected, but was ok. Rows were good. I need to concentrate on keeping my ass down. I tend to want to get my body below parallel to the floor when I deweight b/t reps. The assistance work was tough today, but good.

Likely will be out of town this weekend so I won't get to hit day 2 until Monday. Hoping to do some general physical fitness this weekend if I can.

- Lynx

[Centaur01]

Nice squats! 295 in the second week. I can't wait to see you in week 6-7 with 325 on the bar.

[DallasLynx]

Nice squats! 295 in the second week. I can't wait to see you in week 6-7 with 325 on the bar.

Thanks bro. I'm really concentrating on getting my squats deep. In the past I squated good numbers, but I know I was barely hitting parallel.

[Lencho]

It's been about 35 and rainy/sleet here the past week, so the weather is F'in with me. I thought Tejas was supposed to be warm?

Like the saying goes, "If you don't like the weather in Texas, wait 30 minutes; it'll change."

Nice journal so far, DL. What part of TX are you in? Would you care to divulge where you played your college ball?

[DallasLynx]

I'm in Dallas. Center of yuppieville. Since you're from the area I'm sure you can guess. I played at Rhodes College in Memphis, TN. DIII, very small liberal arts school. Trinity U in San Antonio is in our conference and usually win it. I believe Austin College in Sherman just joined the conference. I played D-line and linebacker.

[Lencho]

Now that I read the above, I think I already asked you that in another thread.

[DallasLynx]

Now that I read the above, I think I already asked you that in another thread.

Nah, I think you PM'd me a while back. No big deal.

[DallasLynx]

Monday 01/30/07 (Workout B)

Squat
150x5, 185x5, 225x5, 225x5
Military
90x5, 105x5, 120x5, 135x5
Deads
190x5, 230x5, 265x5, 305x5
Chins
35x6, 35x5
Decl. Sit Ups
15x10, 15x10, 15x10

Comments:
Squats were good today. I like the lighter day so I can work on my form. I'm squating much lower than I have in the past.

Military was good too. My last set was a bit difficult b/c I got slightly off balance b/t reps 4 and 5. Otherwise I was good.

Deads were good as well. My last pull of 5 felt strong.

Almost done with week 3. Should be fun to start moving some real weights.

[DallasLynx]

Tuesday 01/30/07 (cardio)
- 30 minutes on elliptical trainer

Comments:
Running short on time so I just hopped on the elliptical trainer.

[MISSINGLINK]

Looks like you are making solid progress dallas. Keep it up.

[Lencho]

Tuesday 01/30/07 (cardio)
- 30 minutes on elliptical trainer

Comments:
Running short on time so I just hopped on the elliptical trainer.

Booooooriiiing!

Nice lower yesterday. Are you about to hit the PR zone next week?

[DallasLynx]

Thanks for breaking my balls man.

I need to look at the spreadsheet, but I believe I will hit the PRs next week.

[DallasLynx]

Squat
150x5, 185x5, 225x5, 260x5, 305x3, 225x8
Bench
110x5, 135x5, 165x5, 190x5, 225x3, 165x8
Pendlay Row
85x5, 105x5, 125x5, 145x5, 170x3, 135x8
Dips
35x8, 35x8, 35x8

Comments:
I was not quite as low on the first rep of 305 as I wanted to be. Reps 2 and 3 were good though. I was pretty mad at myself for being such a wuss and not getting low enough. So I was pissed off the rest of my workout.

The bench was pretty easy. The rows were really easy and I think I may jump 10 lbs next week instead of 5. I'd never done the Pendlay variation before and I think I can handle more weight now.

Dips were good today. 35 is a good weight for me. Likely go to 40 next week.

I had an early meeting to get to so I had to toss the curls and tri extensions this week.