Dowg16's Madcows 5x5 Log

[dowg16]

Hey guys, I usually come and go with a workout and log pretty fast but I want to stay on this workout for a while. I usually do some type of bodybuilding split with low rep compounds, but I just want to focus on increasing my lifts too. Gaining some size would be nice too, but I already packed on a good amount of muscle and want to maintain around my weight and hopefully cut some fat. I've been lifting for several months now, I don't think my lifts are too bad, bench and squat aren't good, deadlifts are okay I guess. Here are my lifts:

Bench to chest, squat parallel, deadlift no belt, straps or chalk:

Bench: 175x4 ( Looking around 200-205 max )

Squat: 220x8

Deadlift: 300x9 ( Just coming off an injury so going lower)


These are my goals for march-april 2011 ( Around my bday)

Bench: 225

Squat: Rep 250x5 or more

Deadlift: 405

These goals were higher and more realistic a month ago, until I injured my lower back and couldn't squat or deadlift for three weeks. Now I'm feeling okay I guess, my knee is busted so I might not be able to squat or deadlift this week.

[dowg16]

So here is going to be my workout, Madcows 5x5

Monday: (Working up to heaviest weight on 5th set, equal to Friday's heavy triple)

Squat: 5x5

Bench: 5x5

Barbell Row: 5x5

Assistance: 4 sets decline weighed situps


Wednesday: (4th set repeats third set for squats)

Squat: 4x5

Deadlift: 5x5 ( Currently I'm going to use 8-12 reps because my back is still recovering)

Military Press: 4x5

Assistance: 3 sets decline situps, 3 sets DB farmer walks


Friday:

Squat: 4x5, 1x3, 1x8

Bench: 4x5, 1x3, 1x8

Barbell Row: 4x5, 1x3, 1x8

Assistance: 3 sets As. dips, 3 Sets skullcrushers, 3 Sets BB Curls, 2 Sets Hammer Curls



The workout seems pretty good, I think I'm going to like it because it gives me a lot of recovery time & rest days. I might try to add one day of cardio, maybe two but abs might be enough.

As for my diet, its not really set in stone. I'm going to take out all fattty foods, junk, soda, and any un-needed carbs. Just eat a lot of meat and protein.

As for supplements, I'm taking whey optimum nutrition gold standard, with 24g protein and 130cals, as well as creatine monohydrate. I used to take jack3d, but I really don't need unnatural energy, I'll just have something to eat or drink before working out.

I still don't know 100% if I can squat tommorow, hopefully I can.

[CheetahMac]

I'm also starting Madcow's tomorrow. Gl man

[dowg16]

I'm also starting Madcow's tomorrow. Gl man

Thanks a lot man, good luck and make a log so I can see ur progress

[dowg16]

Monday: Week 1

Squat:

110x5
130x5
160x5
190x5
210x5

Bench Press:

80x5
100x5
120x5
140x5
160x5

Barbell Rows:

70x5
90x5
110x5
130x5
145x5

Decline Situps: 3x20 (Back was hurting) Leg Raises: 3x15


Today was my first day of Madcows. The weight I'm using now is less than usual, but it didn't feel that easy today. I was not focused as all for squats, but they went pretty good. Benching felt pretty bad, I think it might be because of the warmups which I'm not used to. My form was pretty bad too. I was only using 160, but the fifth rep was kind of slow. Rows went well though.

I'm honestly not that sore at all though. My chest is barely sore, my legs aren't that sore, my back is a little sore I guess. But its 3 days a week of squatting so I think I'm gonna get pretty tired by the end of the week. Today wasn't that good, I want to get 165 easily on Friday though.

[Sharkskin]

Sweet deal, good luck! I'm starting next week, interested to see how squatting 3 times a week will go.

[dowg16]

Sweet deal, good luck! I'm starting next week, interested to see how squatting 3 times a week will go.

Thanks man, and yeah its only day 1 and my legs are sore as hell, I don't even know how I'm gonna deadlift tommorow. It'll be worth it though.

[dowg16]

Wednesday: Week One

Deadlifts:

140x8
190x7
230x3
275x1
310x9
320x3

felt great, ever since the injury I really fixed my form. I'm making good progress today too. I could have gotten 10-11 reps of 310, 320 probably could have gotten 6-7... Don't want to risk anything for a while though.

Squats:

90x5
110x5
130x5
160x5
160x5

Piece of cake, didn't really much pressure on my knee.

Miitary Press:

70x5
80x5
90x5
105x5

Pretty easy too.

Situps: x30x25x20 I'm not too good at situps, but my friend was holding my feet in place so I had good form.

Good workout. I didn't even want to workout today because of my swollen knee, but now I'm just going to ice it up. Deadlifts went well, I added 10lbs from last week and could of done more reps. My form got a lot better too. Squats and military press were easy, but its only the first week.

[dowg16]

Probably won't be able to squat tommorow unless my knee is 100%, which probably won't happen. It's not that bad because I already squatted this week, still sucks but I hope I can squat on Monday.

Looking forward to increasing weight this week though.

[dowg16]

Friday: Week 1 ( Can't squat because of knee )

Bench:

80x5
100x5
120x5
140x5
165x3
120x8

Bench was pretty easy, could have gotten 165 for 6-7.

Barbell Rows:

70x5
90x5
110x5
130x5
150x3
110x8

Rows were easy, felt good.

Dips: 8 As. x10x8x10
Upright S.K.: 40x15, 50x10x8, 40x10

Barbell Curls: 70 x10x8x5
DB Hammer Curls: 25 x10x10x10

Good workout I guess. Would have been perfect if I was able to squat. I'm not that pissed though, already squatted twice this week. As long as I'm fine Monday, it doesn't really matter. I think this workout is going well so far, hopefully I can bench 225 and deadlift 405 soon. I also get a lot of rest days. All I'm gonna do now is ice my knee so its perfect for monday.

[dowg16]

First week of madcows was good. My knee was bothering me, but it seems better now. I'm going to make some minor adjustments to the workout, adding farmer walks and some forearm work on wednesday. I've seen people add another back exercise too, but if anything if I don't see that much back improvement I'll add some light cable rows to one of the days.

[dowg16]

Monday:

Squat:

110x5
140x5
165x5
185x5
220x5

My knee was bothering me in warmups, good on regular set. Squats felt okay, for increasing 10lbs.

Bench Press:

80x5
105x5
125x5
145x5
165x5

Barbell Row:

75x5
95x5
115x5
130x5
150x5, x5 ( Friend said form wasn't good so I pulled it again)

Good workout I guess, my knee was bothering for squats, but I got the weight. Bench was clean, could have probably gotten 2-3 more reps. But with the warmups, I guess I'm progressing.

Rows were good I guess, my friend said I was doing them wrong so I did them again, so I'm happy. Just need to ice my knee, might be a snowstorm on wednesday so I gotta see if I can go to the gym.

[dowg16]

Wednesday: Week 2

Deadlifts:

140x8
190x6
230x3
275x1
315x8 ( Really easy, could have done at least 4 more)
325x3 ( Leg drive wasn't great, could have gotten 2-3 more)

Military Press:

65x5
85x5
95x5
110x5 ( Pretty easy, 5lbs less than 5RM)

Pretty easy day, left out squats because of my knee. I woke up and my knee was hurting, I'm getting really pissed off about this. I'm not going to squat for a week. If it is still bothering me, I'll go see the doctor. I didn't think I was going to deadlift, but I did anyway and it turned out great. I'm not training to failure with deads for a while, don't really need to. I should have moved to 320, 315 felt a little too easy. Military presses were good. I'm looking forward to increasing my bench, but still pissed about squats.

[dowg16]

Friday: Week 2

Bench Press:

80x5
100x5
125x5
145x5
170x3
170x3
125x8

Pretty easy, I wanted to rep out 170 for more but gotta stick to the schedule

Barbell Rows:

70x5
90x5
115x5
130x5
155x3
115x8

Felt okay, heaviest set was a little slow though.

Dips:

8 Ass. x10
8 Ass. x12
8 Ass. x10

Upright Skullcrushers

55x10
55x8
55x6

Barbell Curls:

70x10
70x8
70x7

DB Hammer Curls:

30x8
30x8
30x7

Good workout overall, bench was easier than expected, rows were good too I guess. I got a good arm workout in too. I just hope that I can squat within a week or two, praying that its not to serious. If I'm not good by Monday I'm going to the doctor.

[dowg16]

Monday: Week 3

Squat: (Only did 4 sets, screwed up the weight)

120x5
140x5
190x5
225x3

Knee is still not 100%. I wasn't planning on squatting today, maybe I shouldn't have, but I wore my brace when I squatted. 225 for 3 was pretty good. Could have gotten 5 but I didn't want to risk anything. Form was good too.

Bench Press:

85x5
105x5
130x5
150x5
170x5

Bench felt good, 5th rep of 170 was kind of hard but could have gotten 2 more reps with it.

Barbell Rows:

75x5
100x5
115x5
135x5
155x5

Rows were good, fixed my form a bit.

Upper Ab Machine:

85x25
85x25
110x8
50x30

Core Holds:

1x60sec.
1x80sec.
1x60sec.

Workout was pretty good I guess, I squatted with my knee brace. I'm not sure if I should have, just hope it doesn't swell up again. Everything else went fine.

Also checked some NYS records for powerlifting. My lifts aren't impressive and I don't think so either, but I checked the deadlift record for the 220lb weight class for the 16-17 year old age group. I'm around that weight now without a belt, just some more training and I might be able to try and beat it. My other lifts are mediocre, but maybe I can deadlift in a PL meet.

Also weighed in at 200lbs today in the morning, idk how I lost weight but its all good as long as my lifts go up.

[dowg16]

I'm going to start madcow's deadlift workout tommorow, I didn't do it earlier because I was worried about my back.

[dowg16]

Wednesday: Week 3

Deadlifts:

140x8
210x5
240x5
290x5
330x5

They were pretty hard, but happy that my form is better. Probably could have gotten 1-2 more reps with strain.

Squats:

barx10
110x5
140x5
170x5
170x5

Felt decent, using some effort though.

Military Press:

70x5
80x5
100x5
115x5

Last set was kind of hard, still good though.

Workout wasn't so good today. I was angry about something that happened, so I wasn't really focusing. Also really tired too, but I got my lifts done. The deadlifts were pretty good, but tiring, I haven't done heavy deads in a long time. Hopefully I can add some good weight soon, but I'm not in a rush. I'm going to start eating more throughout the day for energy, usually I just have a sandwich for lunch, gotta get dem fruits. Also pissed off that I forgot to do farmer's walks today but I had a headache anyway.

BTW, knee is feeling a lot better, both knees are stiff though. There is no pain or pressure when I squat but might use the brace when I go heavy just to be safe

[dowg16]

Friday: Week 3

Squat:

120x5
140x5
170x5
195x5
230x3 + 1
170x8

Squats were exhausted, but surprised I got 230 pretty easily. Did another rep because my spotter touched me, but now that I look back he didn't help at all, but its fine.

Bench:

85x5
110x5
130x5
150x5
175x3

Was exhausted during bench too, 130 was actually hard lol. I got the reps though, kind of dangerous because I didn't have a spotter for bench.

Barbell Rows:

75x5
100x5
115x5
140x5
160x3

Rows were good, as I'm typing I just forgot to do the 8 reps for my last set. ****

Dips:

6 Ass. x10
6 Ass. x8
6 Ass. x8

Chest/tris killed

Skullcrushers:

50x10
50x10
50x10

Bicep Pyramid: ???

65x5
70x5
40lb DBs x5 ( Someone took 80lb barbell so I had to use DBs)
70x5
65x5

DB Hammer Curls:

30x10
30x8
30x8

Great workout, but payed the price. I shoveled snow after school and made 40 bucks, but I think thats why I was exhausted every squat and bench set, but it leveled out in rows. Every single bodypart is sore, I don't wanna know how I'm gonna be tommorow, hopefully I'll be fine by next workout. Knees were okay during squats, but popped a little after. Definately some improvement though.

[Ryandrummer]

Sup bro? I remember you, you helped meh a few months ago lol, Thanks haha. Anyways good luck with those goals bro, sorry about the injury. You'll be back up to normal in no time and breaking your goals!

[dowg16]

Sup bro? I remember you, you helped meh a few months ago lol, Thanks haha. Anyways good luck with those goals bro, sorry about the injury. You'll be back up to normal in no time and breaking your goals!

Thanks a lot man, means a lot and I think your the first person to comment on this log lol. I hope you've been getting good results as well.

[dowg16]

Monday: Week 4

Squats:

115x5
145x5
175x5
200x5
230x5

Squats weren't that bad, form was good as I was told but still working on it a little.

Bench:

85x5
115x5
130x5
155x5
175x5

My balance/grip was ****ed up on the second rep of bench, and form wasn't good. I still got the 5 reps, 5th was challanging but I got them.

Rows:

80x5
100x5
120x5
140x5
160x5

Rows were okay I guess, form deteriorated on last rep.

Weighted Decline Situps:

10lbs x15
10lbs x10
10lbs x8

Good workout today I guess, squats and rows were good. Bench was okay until last set, form was ****ed up and all. Still got the reps though which still makes me happy, and I'm still amazed that I wasn't sore at all today, though I felt like a zombie two days ago.

I'm falling in the 200-202 range, going to up the calories, my protein is still only 130cals per scoop, I guess I'll start using 1.5-2 scoops.

[dowg16]

Wednesday: Week 4

Deadlifts:

140x5
215x5
255x5
300x5
340x5

10 pound PR, this was what I was doing before I got injured. It was a lot easier now, and I also have better form so I don't **** myself up again. My grip got a lot better too, last time I did this much it was slipping out of my hands.

Squats:

115x5
140x5
175x5
175x5

Easier than last week, felt good.


Military Press:

70x5
85x5
100x5
120x4

Kind of pissed, was a little bit less than halfway on fifth rep. My wrist bent back on militaries, so I think that thre me up. Adding 5lbs a week for militaries is hard, wish I had smaller weights. W/e, I will try it next week.

Farmer Walks: 70lb DBs around gym..


Good workout I guess, happy with everything, even military press wasn't too bad, hopefully I can get it next week. Idk if I'll add another 10lbs with DLs, but I might have to to raise my DL for a powerlifting event. Started farmer walks too, wasn't bad but hands were killing me after.

Hopefully I don't have school tommorow, so I don't have to study for midterm and make $$ shoveling.

[dowg16]

Friday: Week 4

Squat:

115x5
145x5
175x5
200x5
235x5
175x5

did not have much leg power today, squats went kind of slow, especially 200. I got 235 for 3 though, all that matters.

Bench:

90x5
110x5
130x5
155x5
180x3
130x8

Bench wasn't bad today, 180 was kind of hard, but I got the 3 reps and didn't go to failure or anything. I need to learn how to control heavier weight on bench going down.

Rows:

80x5
100x5
120x5
140x5
165x3
120x5

Rows were good.

Dips:

5 Ass. x10
5 Ass. x8
5 Ass. x8

Skullcrushers:

55x10
55x10
55x8

Barbell Curls (20 second rests):

65x5
70x5
80x3
70x5
65x5

Don't know why I only got 80 for 3 reps, I might start taking longer rests in between these.

DB Hammer Curls:

30x11
30x9
30x?? ( I think 7-8)

Decent workout, wouldn't call it good or anything. A lot of distraction and jokes at the gym, but it was all fine, I had a good time and got all of my lifts. I hope I don't plateau on bench, I at least want to get to rep 185 for 5 before I deload. I just have to train harder and eat more I guess.


I'm going to try and go to Vitamin Shoppe, to get Animal Pak. A lot of people think its an overpriced multi, but I've also heard good things about it, and it contains a lot of aminos as well. Also have some extra money, so it should be good.

[dowg16]

Monday: Week 5

Squat:

115x5
145x5
180x5
205x5
235x5

Squats were fine except last 2 reps. I tried holding my breath, and because of that I was almost stuck on the last rep. I guess it wasn't a great squat day, though I did use the 45lb bar which felt good.

Bench:

90x5
110x5
140x5
160x5
180x5

I bumped 135 to 140 just to make it easier, and 157 to 160.. 180 was pretty hard on the fifth rep, debatable whether I could have gotten another one or not.

Rows:

80x5
105x5
125x5
145x5
165x5

Okay I guess.

Weighted Decline Situps:

10lbs x20
10lbs x19
10lbs x12
10lbs x10

Good workout I guess, wasn't feeling energetic but still pushed my weight. Gotta breathe better on squats, and gotta move better on bench. Hopefully I can keep increasing my bench until at least 190.

On another note, I just got animal pak, which is kind of exciting to me. I didn't think swallowing all of those pills would be so annoying, but as long as its getting me stronger and benefiting my performance, it'll do.

[dowg16]

Wednesday: Week 5

Deadlifts:

140x5
220x5
260x5
305x5
350x5

10lb PR, handeled the weight good but last rep my grip gave in a little bit at lockout, still got it though. Not as easy as last week, but still decent progress.

Squats:

120x5
145x5
175x5
175x5

Easy, went real low.

Military Press:

75x5
90x5
105x5
120x5

Fifth rep of 120 was slow, but at least I got it. I tried 140 on military press, got halfway but couldn't lock it out. Maybe in a few weeks.

Farmer Walks: 90lb DBs


Good workout, pretty sore but got all my lifts. I think I am more sore from breaking the ice on my driveway than from actual lifting. Farmer's walks were good, kills my hands after each set.

[dowg16]

Friday:Week 5

Squats:

125x5
145x5
175x5
205x5
240x3
175x8

Felt easy.

Bench:

90x5
120x5
135x5
160x5
185x3
135x5

185 was kind of hard, got all of the sets though.

Rows:

80x5
105x5
125x5
145x5
170x3
125x8

Last set sucked because my ****ing ******* friend made me laugh.

Dips:

BWx4
BWx4
BWx3
16 As. x15

First time doing BW dips, felt really weird but I got a few reps.

Skullcrushers EZ Bar:

60x10
65x10
65x8
65x8

Felt good.

Barbell Curls:

85x7
70x10
85x5 (SS)
70x5 (SS)
45x8 (SS)

DB Hammer Curls:

30x10
30x8
30x7

Good workout, my friend showed me his gay bicep workout but it actually got me really sore, it seems pretty good. Hopefully I'll be repping 200 on bench soon boboy.

[dowg16]

Monday: Week 6

Squat:

120x5
150x5
180x5
210x5
240x5

240 was pretty hard, my head was hurting from it too, got all the reps though.

Bench:

90x5
120x5
140x5
160x5
185x5

Didn't think I would get 185 for 5, fifth rep was pretty slow and my friend was going to touch it, but I yelled at him and got it.

Rows:

85x5
105x5
125x5
145x5
170x5

Rows were fairly easy, pretty good form too.

Good workout today, pretty tiring though. I'm not sure how much more I can move up on bench without deloading, hopefully I can get to at least 190. Everything else today was pretty good. I did one set of abs but they already got a beating from squats, so I left. I'm not 100% sure if I'm deadlifting on wednesday, prob will but my back is sore and I feel some tension so not sure.

[dowg16]

Wednesday: Week 6

Deadlifts:

140x5
225x5
270x5
310x5
355x5

Was exhausted during the last two sets, form wasn't that good on 355 either. My lower back is a little sore, one part hurts a little bit but nothing bad. My grip was really good for some reason though. It was really hard, but I got the reps.

Squats:

120x5
155x5
180x5
180x5

Easy, my knee hurt after the first two sets (not the knee injured before). I'm going to just rest it up.

Military Press:

75x5
95x5
105x5
125x4

Actually was pretty good, 4th rep wasn't too bad. I can't move up 2.5lbs because I don't have 1.25lb plates so I'm just going to increase 5lbs, and stay on it until I can do 5 reps.

Skipped grip, too tired and gym too crowded.


I really got beat up by this workout today. Lower back is pretty sore, form on deads wasn't good. My knee hurts from light squats too. Wasn't focused enough on deads, even though I set up ok before every lift. I'm just going to do some intense relaxing, try to get 8 hrs of sleep today and tommorow, which I never do. My expectations were met though, but had to pay the price.

[dowg16]

Friday: Week 6

Squat:

125x5
150x5
180x5
210x5
245x3
180x8

Good squatting today, went really low every rep. I thought my knee was going to be a problem, but nope it cleared up fortunately.

Bench:

90x5
115x5
140x5
160x5
190x3
140x8

Good bench workout, finally getting a 45 and 25 on each side (Bar is 50lbs). Was really hard, I'm just trying to milk as much as I can for this benching increase, probably going to deload 15-20lbs in a week or so. I'm very satisfied with my bench progress though.

Rows:

85x5
105x5
125x5
150x5
175x3
125x8

Good row workout, all reps felt good, didn't really feel sore though. Also tried some front squats in between, playing around with only 65lbs or so. I was able to go parallel with good form, but very awkward.

Tricep Dips:

10Ass. x10
BW x3
5 Ass. x10
5 Ass.9

Well 5 Ass. got easier from 2 weeks ago, still can't do a good set of BW dips, just feels weird. I suck at dips, but I will eventually get there.

EZ Bar Skullcrushers:

60x10
70x8
70x5
60x10

Made a good PR with 70lbs, lowered it to 60 after because there was no point trying to do 70lbs again for like what 3 reps?

Barbell Curls:

90x7
70x10
90x5 (DS)
70x6 (DS)
50x10 (DS)

Hammer Curls:

30x10
30x8
30x?? (Prob. 6-8)

Biceps weren't nearly as sore as last week, weight went up for brbell curls (using 50lb bar), and got more reps with hammer curls. I'll probably do this for another month or so.


Pretty good workout, not 1 bad thing I can say about it. Just wanted to do more BW dips, but I gotta get used to it first.

[dowg16]

Monday: Week 7

Squat:

125x5
155x5
185x5
215x5
245x5

Got all the reps, 245 was really hard, form wasn't 100% either but I went low and got the weight.

Bench:

95x5
115x5
140x5
160x5
190x4

Could only gotten 4 reps of 190, was stuck on the fifth rep. Will probably deload for bench..

Rows:

90x5
110x5
130x5
155x5
175x5

Okay I guess, last set felt weird though.

Decline Weighted Situps:

25x15
25x12
25x8


Good workout I guess. I wanted to get more sleep, but I had more energy throughout the day. I would have loved to see 190 for 5 on bench, but I can't complain;this was the best progression I've ever made on bench. I'm probably going to deload 15-20lbs like what it says, hopefully I can still make increases with squats and rows.

Deadlifts and military press wednesday, hopefully I can made some PRs