I know
You should buy a belt ******* and squat 700lbs straight away!
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02-25-2013, 02:11 PM #961
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02-25-2013, 02:17 PM #962
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02-25-2013, 08:24 PM #963
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02-27-2013, 12:49 PM #964
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Light Squats
70x5
90x5
105x5
105x5
Incline
45x5
55x5
65x5
77.5x5 (170lbs)
Deads
115x5
140x5
165x5
190x5 (419lbs)
Ab Wheel
3x10
Notes
Deads were a joke! Easily had 3+ reps in me at least at the end. Wanted to do another set but didn't wanna do too much so just left it there. Things are looking good finally!!
Weight: 104kg.My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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02-27-2013, 02:30 PM #965
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02-27-2013, 03:03 PM #966
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
haha I hope so!
I'm moving house in about 4 weeks and got a new job so hopefully that doesn't stuff my training up too much. Will have to look for another gym where I'm moving as I'll be too far away from the one I'm going to now. New job will be sweet though!!My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-01-2013, 01:12 PM #967
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
70x5
90x5
110x5
125x5
147.5x3 (325lbs)
110x8
Bench
50x5
65x5
80x5
90x5
107.5x3 (237lbs)
80x8
Rows
45x5
55x5
70x5
80x5
95x3
70x8
Weighted Dips
30x8x3
Chins
10
6.5
5
DB Curls
24x6x2
Notes
Another easy day, even bench was easy! Best week I've had in ages!! Things are finally looking good. Must be all the calf work I'm doing
Weight: 104kgMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-01-2013, 05:04 PM #968
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03-04-2013, 02:23 AM #969
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03-04-2013, 01:08 PM #970
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
70x5
90x5
110x5
125x5
147.5x5 (325lbs)
Bench
50x5
65x5
80x5
90x5
107.5x5 (237lbs)
Row
45x5
55x5
70x5
80x5
95x5
Hypers
48x8x2
Weighted Ab Wheel
5x10x4
Calves
4 sets of whatever
Notes
Got absolutely annihilated on Sat night and am still feeling a bit hungover today. Wasn't expecting an easy sesh as I felt like dog **** but everything was pretty comfortable. Left a couple of reps in the tank on all the lifts... Probably more like 3 on squats.
Weight: 105kg.
haha yep, its definitely the calf work
I'm smashing them 3x a week. Hopefully I see some gainzMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-06-2013, 01:17 PM #971
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Light Squats
70x5
90x5
110x5
110x5
CG Incline
50x5
60x5
70x5
80x5 (176lbs)
Deads
120x5
145x5
170x5
195x5 (430lbs)
Ab Wheel
BWx11x3
Standing Calf Raise
4 sets of whatever
Notes
Incline was alright.. No tougher than last week.
Deads were pretty good as well. Prob a 7-8/10 so still room for a lot of improvement over the coming weeks. I'm really trying to bang out the reps a lot faster without compromising form. You guys might remember my old dead vids, I'd pause in between reps for ages. This time I'm taking about a second and then going again. Feels good!
Weight: 104.3kgMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-06-2013, 07:49 PM #972
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03-07-2013, 01:16 AM #973
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
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03-08-2013, 12:59 PM #974
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
75x5
90x5
110x5
130x5
150x3 (330lbs)
112.5x8
Bench
50x5
65x5
80x5
95x5
110x3 (242lbs)
82.5x8
Rows
45x5
60x5
70x5
85x5
97.5x3 (215lbs)
72.5x8
Dips
32x8x3 (70lbs)
Chins
BWx10
5kgx5
5kgx4
DB Curls
22x7x2
Seated Calf Raise
4 sets of ??
Notes
Calf work is still paying off! Squats were nice and comfortable! Easily had 5 in me tonight. Probably had more like 7-8 I think!
Bench was pretty decent for me as well. Went up nice and smooth. Should get the 5 on Monday unless something weird happens...
Have been adding 2kg per week to dips and they're grinders every session but am still somehow managing to push out 3 sets of 8. Definitely helping my bench lockout strength. Feels solid at the moment instead of wobbling all over the shop. Tris were pumped to the chit afterwards.
Weight: 104.8kg. Work took me to an Indian all-you-can-eat buffet restaurant today since it was my last day with them before starting my new job on Monday. Fuking destroyed that buffet! Made the most of it. Kinda felt sick afterwards because I ate so much.
Anyway, resting up over the weekend so should be nice and fresh to smash weights on Monday.My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-08-2013, 02:41 PM #975
Nice work brosef. Whats the idea behind the calf work? I have never done it but my give it a wack since mine has been getting sore.
Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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03-08-2013, 03:55 PM #976
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03-11-2013, 03:10 PM #977
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
75x5
90x5
110x5
130x5
150x5 (330lbs)
Bench
50x5
65x5
80x5
95x5
110x5 (242lbs)
Rows
45x5
60x5
75x5
85x5
97.5x5 (215lbs)
Hypers
52x8
52x7
Weighted Ab Wheel
5kgx11x4
Notes
Decent day today... Squats were pretty comfortable. Easy had a few left. Will easily get back up to my PR in the UK (not lifetime PR) in a few weeks if I keep this up.
Bench was allllllllllright I guess. Had 1 left, MAYYYYYBE 2. Still, a lot easier than last time so I'll take it.
Weight: 103.6kg. 1.4kg drop since Friday. Doesn't make much sense as I didn't miss any meals. We'll see what it does during the week.My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-12-2013, 12:01 AM #978
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03-12-2013, 01:44 AM #979
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03-12-2013, 12:32 PM #980
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
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03-13-2013, 02:19 PM #981
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Light Squats
75x5
90x5
110x5
110x5
Incline
50x5
60x5
70x5
82.5x5 (182lbs)
Deads
125x5
150x5
175x5
200x5 (440lbs)
BW Ab Wheel
3x13
Notes
Incline was ok, last rep slowed a bit...
Deads were ok as well. First rep flew up real quick and the rest were OK, just felt like I wasn't pulling in the right position. Form is still fugly... Oh well, least I'm up into the 200kg range again. 205kgx5 next week!
Weight: 104.3kgMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-13-2013, 05:34 PM #982
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03-14-2013, 12:04 PM #983
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03-15-2013, 02:05 PM #984
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
75x5
95x5
110x5
130x5
152.5x3 (336lbs)
112.5x8
Bench
60x5
70x5
85x5
95x5
112.5x3 (248lbs)
85x8
Rows
45x5
60x5
75x5
85x5
100x3 (220lbs)
75x8
Dips
32x8x3
Chins
5kgx9
5kgx6
5kgx5
DB Curls
22x9
22x8
Seated Calf Raise
80x12
80x12
80x10
40x17
Notes
Nothing really too hard tonight. Fkd up the weight on dips though. Was meant to be 34kg but thought I was only up to 32kg this week.
Should be right to hit the 5's next week but got a big night planned tomorrow so no doubt I'm going to get wasted and feel like ass on Monday, again. Will make sure I eat like a horse.
Weight: 104.3kgMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-18-2013, 02:03 PM #985
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Squats
75x5
95x5
110x5
130x5
152.5x5 (336lbs)
Bench
60x5
70x5
80x5
95x5
112.5x4 (248lbs) **notes**
Rows
45x5
60x5
70x5
85x5
100x5 (220lbs)
Hypers
40x10x2
Ab Wheel
7.5x8x4
Notes
Pretty much missed out on sleep Sat night and as a result, I hadn't recovered and felt pretty average today. Still had some epic doms in my chest/front delts from Friday and also had some doms in my quads.
So yeah, only got 4 on bench. got the 5th about half way up and couldnt lock it out. I'll repeat and see how it goes next week. If next week isn't an improvement, I shall change routines for bench only, at least until my other lifts stall. Really sucks failing at this weight, a weight I've never struggled on or even stalled at!!!
Weight: 105kgMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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03-18-2013, 03:11 PM #986
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03-18-2013, 10:37 PM #987
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03-18-2013, 11:37 PM #988
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03-19-2013, 11:37 AM #989
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03-20-2013, 08:10 AM #990
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