Returning to basics: Madcows 5x5

[Roldy]

After i got off madcows 5x5 i was lost and confused. I went from squatting 315x3 to 335x3 in a matter of 4 months which has been terrible progression for me. I'm now venturing back to the 5x5 that i started off with, with better form, and more cleans.

Stats:
175lbs
5'10
21 years old
Squat PR: 345x1
Bench PR: ...cheated this one because never went down all the way touching chest
Deadlift PR: 325x5
Press PR: 115x3 (****ing pathetic)
Clean PR: 185x1

My pressing is ****ing horrible which is something i want to improve this time around. Getting the Starting Strength book has definitely helped my form for every lift, best book i ever got and stole from the library. I also havent deadlifted in a while so i really just want to improve my numbers. The one thing i dont really care about is weight gain or loss, as long as i can lift heavier and get stronger.

W1D1 1.20.10

A. Squat
5 x 45
5 x 145
5 x 175
5 x 215
5 x 250
5 x 285

B. Bench
5 x 45
5 x 85
5 x 105
5 x 130
5 x 150
5 x 170

C. Powerclean
5 x 45
5 x 75
3 x 95
3 x 115
3 x 135
3 x 150

Feels good to be back to 5x5

[wick]

subbed

just started basically this routine this week after 6 months off.

gl

[Roldy]

Sweet i'm going to follow yours as well.

W1D2

A. Squat
5 x 45
5 x 145
5 x 185
5 x 225
5 x 225

B. Press
5 x 65
5 x 75
5 x 90
5 x 100

C. Deadlift
5 x 185
5 x 225
5 x 255
5 x 295

[Roldy]

W1D3

A. Squat
5 x 45
5 x 145
5 x 185
5 x 225
5 x 250
3 x 295
8 x 225

B. Bench
5 x 45
5 x 95
5 x 115
5 x 135
5 x 150
3 x 175
8 x 135

C. Clean
3 x 75
3 x 95
3 x 115
3 x 135
3 x 155

[Roldy]

1.28.10

A. Squat
5 x 45
5 x 150
5 x 185
5 x 225
5 x 260
4 x 295 (failed last rep, not a good sign...)

B. Bench
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175

C. Clean
3 x 75
3 x 95
3 x 115
3 x 135
3 x 155

[Roldy]

Ive been extremely sick will have to just restart when i'm feeling better, most likely by friday i will be back

[Roldy]

2.8.10

Switched over to Practical Programming Novice Program

Session #1

A. Squat
5 x 45
5 x 45
5 x 135
3 x 165
2 x 225
5 x 275
5 x 275
5 x 275

B. Bench Press
5 x 45
5 x 45
5 x 95
3 x 135
2 x 155
5 x 175
5 x 175
5 x 175

C. Chin Ups
7
5
4

I don't know if its from me being sick and just recovering or if the workload was just a lot but holy **** i got ****ing owned here. My squat at 275 was not a breeze at all and last 2 weeks ago i did 4 of 295 but only for 1 set. Changed my bench form to my middle finger being on the rings instead of pinky finger being on the inside of the rings, and tightened up my back and had elbows at a 45 degree angle.

[JUSA]

Your squats seem out of proportioned when compared to your pressing and pulling lifts. I'm not calling shenanigans, but given most people squat with improper form and depth, you might want to really make sure you're going at least parallel when you squat.

[Roldy]

heres a video for you http://www.youtube.com/watch?v=Op6cXJlr-Q4

i've read starting strength about 3 times and have reevaluated my form more than 20 times but the only thing im sure about in my squat is my depth.

also nothing is considered a squat unless your going breaking parallel, hips below the knee.

[wick]

heres a video for you http://www.youtube.com/watch?v=Op6cXJlr-Q4

i've read starting strength about 3 times and have reevaluated my form more than 20 times but the only thing im sure about in my squat is my depth.

also nothing is considered a squat unless your going breaking parallel, hips below the knee.

I'm no expert in form but looks pretty good to me - nice work. I wouldn't squat in those shoes though. I feel less stable and powerful squatting in shoes like that but that may just be me..

[JUSA]

heres a video for you http://www.youtube.com/watch?v=Op6cXJlr-Q4

i've read starting strength about 3 times and have reevaluated my form more than 20 times but the only thing im sure about in my squat is my depth.

also nothing is considered a squat unless your going breaking parallel, hips below the knee.

Form looks solid. Knees just ever-so-slightly too forward but overall excellent. Your depth is below parallel, you're squatting much lower than 90% of guys I see. GJ

[Roldy]

Wick - Yeah i just switched to chucks hi top

JUSA - I just realized after watching my last set i rocked forward a little bit and ended up going on the balls of my feet for 1 rep, thanks for pointing it out, something i can work on. Also the reason i am so unproportional in my press and bench, i had to restart bench more than a couple of times because i wasnt even going down all the way and didnt realize until i hit 225 which was really depressing because i thought i had hit the 2 plate mark. also my press has been crappy and i never worked at it but now im really determined to be pressing at least my bodyweight 3 months out from now

[Roldy]

About to buy chalk online since no store in my area carries any chalk. cant wait to deadlift and press today.

[Roldy]

2.10.10

Session #2

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 225
5 x 280
5 x 280
5 x 280

B. Press
5 x 45
5 x 45
5 x 55
3 x 70
2 x 85
5 x 100
5 x 100
5 x 100

C. Deadlift
5 x 135
5 x 135
3 x 185
2 x 275
5 x 315

Even though i went through some extreme soreness yesterday i'm feeling better today and was stoked to lift, smashed through the 280 for squatting, and ripped apart the deadlift. My press is getting better just need to hold the bar less at the top so i dont get as tired.

Also gained 5lbs since over the course of about 3 days woohoo pays to be at a restaurant that will feed you massive amounts of meat! So now im weighing in at 180 in the morning and around 182 at night

[magicman42]

que

[Roldy]

2.12.10

Session #3

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 225
5 x 285
5 x 285
5 x 285

B. Bench Press
5 x 45
5 x 45
5 x 95
3 x 135
2 x 160
5 x 180
5 x 180
5 x 180

C. Pull ups
5
5
3

Squats wasn't too much of a breeze but didnt have too much trouble going through all 3 sets. First set of bench was somewhat hard forgot to keep tight at the bottom, during the 3rd set it got a lot easier i was pushing the weight up fast and kept really tight at the bottom. Pull ups...were pull ups im not great at these, want to start adding weight eventually

[PhoenixUK]

cant go wrong with 5x5

Subbed

[Roldy]

sweet, i just saw your goals, i definitely think those are easily attainable for your bodyweight in even less than 16 weeks, do you have a journal anywhere?

[Roldy]

2.15.10

Session #4

A. Squat
5 x 45
5 x 45
5 x 135
3 x 185
2 x 245
5 x 290
5 x 290
5 x 290

B. Press
5 x 45
5 x 45
5 x 55
3 x 70
2 x 85
5 x 105 (PR)
5 x 105 (PR)
5 x 105 (PR)

C. Chin ups
10
5
4

[PhoenixUK]

sweet, i just saw your goals, i definitely think those are easily attainable for your bodyweight in even less than 16 weeks, do you have a journal anywhere?

Was this aimed at me? My training log is in my signature

[Roldy]

just picked up some magnesium carbonate, chalk, will be using this for a deadlift pr tomorrow 330x5....i will tear the bar apart with chalk, i hope.

[Roldy]

2.17.10

Session 5

A. Squat
5 x 45
5 x 45
5 x 135
5 x 185
2 x 245
5 x 295
5 x 295
5 x 295

B. Bench
5 x 45
5 x 45
5 x 95
3 x 135
2 x 165
5 x 185
5 x 185
3 x 185

C. Deadlift
5 x 135
5 x 135
3 x 195
2 x 280
5 x 330 (PR)

Squats werent easy but i got them done without feeling like i was going to fail completely. My bench wasn't good at all, from lack of energy and my rotator cuff isnt in good shape from volleyball, was feeling some sharp pain so i stopped at the 3rd rep in the 3rd set, im thinking im going to have to wait about 3 weeks for this to fully heal...Deadlift was tough, even with the chalk because my hands are ****ing weak as hell.