Madcows 5x5 - The journey to unbridled strength! (hopefully)

[mjr27]

Mesocycle 7

Setting this up for the week. Not going to change an awful lot; I think some of the jumps (especially bench and OHP) have been a bit foolish:

Squat: 152.5kg [335.5lbs] + 2.5kg
Bench: 100kg [220lbs] + 0kg
Deadlift: 177.5kg [390.5lbs] + 0kg
Military Press: 72.5kg [159.5lbs] + 0kg

Lets try sticking at pretty much the same for another cycle. I think I'll keep on 5/3/1 until I hit my DL (180kg) and squat (160kg) goal, then might try something else. Work on bench a bit, as it is shiite.

[mjr27]

Squat - A

16/01/2012

Warmup, 75% x 5, 80% x 5, 85% x 5

Squat
Core Workout
5x115kg [253lbs] - 75%
5x120kg [264lbs] - 80%
5x130kg [286lbs] - 85%
5x130kg [286lbs] - Additional set
5x130kg [286lbs] - Additional set

Did the first 2 sets without a belt, then the 3x5x130kg with. That's definitely a PR in terms of volume I think! Legs are feeling it!

Lying Hamstring Curl things
10x30kg [66lbs]
10x30kg [66lbs]
10x30kg [66lbs]

Good leg sesh

[Woody-5]

Excellent work on those squats! Great Volume with heavy weight!

[mjr27]

thanks ma dude!

Excellent work on those squats! Great Volume with heavy weight!

[mjr27]

17/02/2012

Bench - A
Warmup, 75% x 5, 80% x 5, 85% x 5

Bench
Core Workout
5x75kg [165lbs] - 75%
5x80kg [176lbs] - 80%
5x85kg [187lbs] - 85%

5x85kg felt heavy as fuark. No progression with bench whatsoever. Sigh.

More Bench
5x75kg [165lbs]
5x75kg [165lbs]
5x75kg [165lbs]

Brain Mashers
10x30kg [66lbs]
10x30kg [66lbs]
10x30kg [66lbs]

[Woody-5]

Lol @ brain mashers

Bench will get there- keep putting in the work just like you're doing

[TheCelt1982]

17/02/2012

Bench - A
Warmup, 75% x 5, 80% x 5, 85% x 5

Bench
Core Workout
5x75kg [165lbs] - 75%
5x80kg [176lbs] - 80%
5x85kg [187lbs] - 85%

5x85kg felt heavy as fuark. No progression with bench whatsoever. Sigh.

More Bench
5x75kg [165lbs]
5x75kg [165lbs]
5x75kg [165lbs]

Brain Mashers
10x30kg [66lbs]
10x30kg [66lbs]
10x30kg [66lbs]

God dang Benching! Why is progress on it always such a biach? At least you dont have to worry about spotters constantly touching the freakin bar when your at max for reps

[mjr27]

God knows. A year ago I could do 5x85kg fine, which is where I'm at today. Yet one year ago 3x5x130kg Squat and 2x170kg DL were miles away! So annoying.

God dang Benching! Why is progress on it always such a biach? At least you dont have to worry about spotters constantly touching the freakin bar when your at max for reps

19/01/2012

Deadlift - A
Warmup, 75% x 5, 80% x 5, 85% x 5

Deadlift
Core Workout
5x132.5kg [291.5lbs] - 75%
5x142.5kg [313.5lbs] - 80%
5x150kg [330lbs] - 85%

BB Preacher Curls
3x10x25kg
DL same as last week as I haven't up the weight. Felt fine, legs were still a bit tired from Monday skwatz but no biggy.

live.laugh.lol <3

[mjr27]

21/01/12

OHP - A
warmup, 75% x 5, 80% x 5, 85% x 5

ohp
core workout
5x55kg [121lbs] - 75%
5x57.5kg [126.5bs] - 80%
5x60kg [132lbs] - 85%

Seated BB Press
8x50kg [110lbs]
8x50kg [110lbs]
8x50kg [110lbs]

Pendlay Row
10x50kg [110lbs]
10x50kg [110lbs]
10x50kg [110lbs]

BB Front Raise
10xbar
10xbar
10xbar

[mjr27]

23/01/2012

Squat - B
Warmup, 80% x 3, 85% x 3, 90% x 3

Squat
Core Workout
3x122.5kg [269.5lbs] - 80%
3x130kg [286bs] - 85%
5x137.5kg [302.5bs] - 90% *rep PR

Additional Squats
5x120kg [264lbs]

Hammy Curl
10x25kg [55lbs]
10x25kg [55lbs]
10x25kg [55lbs]

Wanted to do more sets of additional squats, but the 5x137.5 took it out of me!

[Woody-5]

Sick work hombre!
Them squats!
Deads and OHP are looking good too

[mjr27]

Thanks Woody-poo!

24/01/2012

Bench - B
Warmup, 80% x 3, 85% x 3, 90% x 3

Bench
Core Workout
3x80kg [176lbs] - 80%
3x85 [187lbs] - 85%
3x90kg [198lbs] - 90%
3x90kg [198lbs] - 90%

2x3x90kg. Bit better I guess

Accessory Bench
5x75kg [165lbs]
5x75kg [165lbs]
5x75kg [165lbs]

CGBP
10x60kg [132lbs]
10x60kg [132lbs]
10x60kg [132lbs]

**** bench is ****.

[mjr27]

26/01/2012

Deadlift - B
Warmup, 80% x 3, 85% x 3, 90% x 3

Deadlift
Core Workout
3x142.5kg [313.5lbs] - 80%
3x150kg [330lbs] - 85%
3x160kg [352lbs] - 90%
3x3x140kg [308lbs]

3x160 felt heavy!

DB Preacher curls

[mjr27]

27/01/12

OHP - B
Warmup, 75% x 5, 85% x 5, 95% x 1

OHP
Core Workout
3x57.5kg [126.5lbs] - 75%
3x62.5kg [137.5lbs] - 85%
4x65kg [143lbs] - 95% * 2 more reps than last time!

Additional OHP
8x50kg [110lbs]
8x50kg [110lbs]
8x50kg [110lbs]

Upright row
10x45kg [99lbs]
10x45kg [99lbs]
10x45kg [99lbs]

BOR
10x45kg [99lbs]
10x45kg [99lbs]
10x45kg [99lbs]

[Woody-5]

Great work! Nailed both top sets on the bench!
Deads are strong and excellent repout on the OHP!
Keep it up mate!

[mjr27]

30/01/2012

Squat - C
Warmup, 75% x 5, 85% x35, 95% x 1

Squat
Core Workout
5x115kg [253lbs] - 75%
3x130kg [286lbs] - 85%
3x145kg [319lbs] - 95%
3x145kg [319lbs] - 95%

Double triple, quite pleased. I decided this C week to follow the program properly, and do 95% of 1RM. In previous weeks I've actually been doing 100%.

Front Squat
5x70kg [154lbs]
5x70kg [154lbs]
5x70kg [154lbs]

Too inflexible to use proper grip, so I use cross arms, but after a few reps the bar starts moving about. Quite annoying.

Lying Hamstring Curl
10x30kg [66lbs]
10x30kg [66lbs]
10x30kg [66lbs]

[Woody-5]

Solid triples on the squats! Doesn't look like progress will be slowing there anytime soon!

Nice fronts. Cross arm sucks- the bar just wants to roll the second you tilt forward at all. Spend a little time attempting clean grip with just the bar every session and you'll get it. It'll take some time but it'll be worth it

Great work mate

[mjr27]

31/01/2012

Bench - C
Warmup, 75% x 5, 85% x35, 95% x 1

Bench
Core Workout
5x75kg [165lbs] - 75%
3x85kg [187lbs] - 85%
2x95kg [209lbs] - 95%
2x95kg [209lbs] - 95%
2x95kg [209lbs] - 95%

Additional Bench Press
3x5x75kg [165lbs]

DB Kickback things
3x10x12kg

CGBP
3x8x60kg

Managed 3x2x95kg. Kind of an improvement I guess. Seems like I hit a wall after the 2nd rep.

[Woody-5]

3 doubles on your 95% day is damn good work mate

[mjr27]

Solid triples on the squats! Doesn't look like progress will be slowing there anytime soon!

Nice fronts. Cross arm sucks- the bar just wants to roll the second you tilt forward at all. Spend a little time attempting clean grip with just the bar every session and you'll get it. It'll take some time but it'll be worth it

Great work mate

Cheers. Felt good! I will give the proper FS technique a go, but if I do it properly hurts my wrists....

3 doubles on your 95% day is damn good work mate

Thanks...shame my 95% is so low though! lol

[mjr27]

02/02/2012

Deadlift - C
Warmup, 75% x 5, 85% x 5, 95% x 1

Deadlift
Core Workout
5x132.5kg [291.5lbs] - 75%
3x150kg [330lbs] - 85%
1x170kg [374lbs] - 95%
1x170kg [374lbs] - 95%

Bicep works

[Woody-5]

Nice yanks fella!
405 soon!

[robkwan]

wow your squats are very impressive any tips? do you go atg? good job!

[mjr27]

Nice yanks fella!
405 soon!

Yeaaaaahhh buddy!!

wow your squats are very impressive any tips? do you go atg? good job!

ATG, yes sir. And thanks! My tips would be watch this set of youtube vids:



I do lowbar squats primarily. Hope this helps.

[mjr27]

03/02/2012

OHP - C
Warmup, 75% x 5, 85% x 5, 95% x 1

OHP
Core Workout
5x55kg [121lbs] - 75%
3x62.5kg [137.5lbs] - 85%
1x67.5kg [148.5lbs] - 95%

BOR
8x60kg [132lbs]
8x60kg [132lbs]
8x60kg [132lbs]

Standing OHP
10x40kg [88lbs]
10x40kg [88lbs]
10x40kg [88lbs]

[matt297]

still progressing nicely i see

[mjr27]

Mesocycle 8

Squat: 152.5kg [335.5lbs] + 2.5kg
Bench: 100kg [220lbs] + 0kg
Deadlift: 180kg [396lbs] + 2.5kg
Military Press: 72.5kg [159.5lbs] + 0kg

Squat and DL up, think I'll keep bench and OHP the same?

I'm not too confident with this week; need to work in LDN which means a 2hour commute each way. So early starts and getting home late - not sure if I'll have the energy! Will give it a go though.

[mjr27]

06/02/2012
Squat - A
Warmup, 75% x 5, 80% x 5, 85% x 5

Squat
Core Workout
5x115kg [253lbs] - 75%
5x125kg [275lbs] - 80%
5x132.5kg [291.5lbs] - 85%

Additional
3x8x90kg [198lbs]

Lying Hamstring Curl things
10x30kg [66lbs]
10x30kg [66lbs]
10x30kg [66lbs]

Legs feel joocey. That 3x8x90kg was a grind! lol

[mjr27]

07/02/2012

Bench - A
Warmup, 75% x 5, 80% x 5, 85% x 5

Bench
Core Workout
5x75kg [165lbs] - 75%
5x80kg [176lbs] - 80%
5x85kg [187lbs] - 85%
5x85kg [187lbs] - 85%

Additional Bench
3x8x70kg [154lbs]

Quick session. Felt pretty good, despite a 13hour day! God I hate commuting into town

[matt297]

152.5 squat. Dis gona be good