Whitekoala and Andrews Madcow 5x5 workout Journal. Spartan 300 crew only

[Whitekoala]

This is a workout journal for me and Andrew for Madcows 5x5 routine.

I started off a little bit light on my lifts, just so i wouldn't plateau.

Current 1 rep maxes:

Bench: 230lbs 1 rep
Squat: 300lbs 1 rep
Deadlift: 375lbs 1 rep

Starting sunday i will be on week 3 of the program.

Also i workout Sunday, Tuesday, and Thursday because it is easier due to my schedule.

Andrew please post your stats below as well.

Also this is a Sparatan 300 crew, might i add.
Thx.

[Andrewk94]

Continuation of my madcow 5x5 thread: http://forum.bodybuilding.com/showth...#post799694711

Week 6 Starts tomorrow!

Before Stats: 5'10-11 154-158lbs

Current Stats: 5'11 160lbs

Goal Stats for 6 weeks time: 166lbs or so

Before lifts:
Squat: 95kg x 5
Bench: 70kg x 5
Row: 70kg x 5
Press: 45kg x 5
Deadlift: 125kg x 5

Current lifts:
Squat: 107.5kg x 5
Bench: 80kg x 5
Row: 80kg x 5
Deadlift: 132.5kg x 5
Press: 50kg x 5

Goals for 6 weeks time:
Squat: 125kg x 5/127.5kg x 3
Bench: 92.5kg x 5/95kg x 3
Row: 92.5kg x 5/95kg x 3
Deadlift: 157.5kg x 5
Press: 60kg x 5

[Andrewk94]

Sunday 12/02/12 - Week 6, Day 1

*Took half a scoop of jack3d*

Squat
55kg x 5
67.5kg x 5
80kg x 5
95kg x 5
107.5kg x 4 (w/ belt)

So I didn't get 107.5kg x 5, but I've got it before and I'm positive I can hit 110kg x 3 at the end of the week because my hip flexors were tight from not squatting for a week, etc. Also I was 1kg lighter.

Bench
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

80kgs felt lighter than it did before the deload for some reason.

Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

80kg felt much heavier than it did before the deload. I think bodyweight and taking breaks has a stronger effect on posterior chain movements such as squatting and rowing - Still getting into the groove of things.

Flat Dumbbell Bench Press
35kg x 6.8 PR.
35kg x 5 - was pushing for ages to get that final rep up.
30kg x 6
30kg x 6

Dumbbell Bench Rows
40kg x 6 each arm
35kg x 12 each arm
35kg x 8 each arm

Light skullcrushers - doing these to warm up my triceps for some heavy pushing that's to come in the next few weeks
20kg x 8
20kg x 6

Weighed in at 72.2kg today, weighed 73.5kg before the deload.

What I've learned today is that B.W can greatly effect your squat - and instead of having a whole week off for a deload I would've been better off going to the gym but keeping it light so I keep really good form and strength.

I've also learned that half a scoop of jack3d does jack sh*t, whereas one scoop of jack3d works well but keeps me awake at night

[Whitekoala]

Andrew how do you get big bold letters for your title?

[Whitekoala]

SUNDAY, 12/02/2012

Week 3, Day 1

Squat:
130lbs x 5 reps
160lbs x 5 reps
195lbs x 5 reps
225lbs x 5 reps
260lbs x 5 reps

Squats felt pretty easy today. This is a good sign, means i will be hitting new Prs soon

Bench Press:
100lbs x 5 reps
125lbs x 5 reps
150lbs x 5 reps
175lbs x 5 reps
200lbs x 5 reps

Bench Press felt extremely easy. Definitely had at least 3-5 reps left in the tank. I am sure my bench press will be progressing for alot of weeks to come.

Pendlay Rows:

75lbs x 5 reps
95lbs x 5 reps
115lbs x 5 reps
130lbs x 5 reps
150lbs x 5 reps

Felt super easy.

All in All, this was a good week 3.

None of the lifts felt to heavy, and i was able to rep them with easy. Makes me wonder if maybe my lifts shouldn't have been a little bit higher

Just means i will be able to progress longer with the program, which equals= win win for me.

Can't wait till week 5 so i can start hitting some new Prs.

[Andrewk94]

enter text between the two sets of brackets



is what i use for size


(you've gotta click reply to see what I've actually written lol)

[Andrewk94]

Tuesday 14/02/12 - Day 2, Week 6

*Took 1 scoop jack3d pre-workout*

Squat
55kg x 5
67.5kg x 5
80kg x 5
80kg x 5

Press
32.5kg x 5
37.5kg x 5
45kg x 5
50kg x 5 (w/ belt) - no straps this time

Didn't feel too hard.

[B]Deadlift[/B}
60kg x 5
85kg x 5
100kg x 5 - was supposed to be 102.5kg
115kg x 5 - was supposed to be 117.5kg, woops
135kg x 5 (w/ belt & straps) PR

This felt good, form was not too bad either - keen on hitting 3 plate x 5 next week.

Seated Dumbbell Shoulder Press
27.5kg x 4
25kg x 4
22.5kg x 5
20kg x 6

Seated Rear Delt Raises
6kg x 12
8kg x 15
8kg x 15

Did a set of facepulls

left the gym - I have a minor trap/neck injury from sleeping with my weight on my left shoulder - this workout actually made it feel better rather than worse lol - pain is fading by the day though.

Weighed in at exactly 72kg, without shoes though

[Whitekoala]

Tuesday, 14/02/12-Week 6, Day 2

Squat:

130lbs x 5 reps
160lbs x 5 reps
195lbs x 5 reps
195lbs x 5 reps

Light day for squats, very light, simple, good recovery

Military Press

90lbs x 5 reps
110lbs x 5 reps
125lbs x 5 reps
140lbs x 5 reps

Pretty easy to be honest, not to hard at all. Feeling good, shoulders are good.

Deadlift:

200lbs x 5 reps
245lbs x 5 reps
285lbs x 5 reps
325lbs x 5 reps

No belts or wraps used, i used weight lifting gloves, just because i can't use chalk in my basement due to mess. RAW in my opinion.

Gave me a good sweat, other than that, not to hard. Felt extremely good, definitely had another 5+ reps.

Overall great workout, good recovery for squats, military and deadlifts went well.

[jshaw5]

Subbed. I saw Andrew over at the 6 plate deadlift thread. I just started Rippetoe's Starting Strength last month. It will be interesting to see how progress compares with different programs. Keep up the good work.

[Andrewk94]

Subbed. I saw Andrew over at the 6 plate deadlift thread. I just started Rippetoe's Starting Strength last month. It will be interesting to see how progress compares with different programs. Keep up the good work.

thanks brah, I plan to keep madcow running to the absolute limit up to where I can progress

Thursday 16/02/12 - Day 3, Week 6

Squats
55kg x 5
67.5kg x 5
80kg x 5
95kg x 5
110kg x 3 (w/ belt) PR
80kg x 8

First 2 reps of 110kg were good.. 3rd rep had some back bending.. gotta work on that. The heavy triple took so much out of me that 80kg x 8 wasn't as easy as it usually is.

Bench
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 8

There's nothing new here, just waiting for next week when I finally go upto 82.5kg.

Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5
60kg x 8

Fuar, form improvement with 80kg, 60kg felt incredibly light after that 80kg, thought I was holding 40kg when rowing 60kg x 8.

Flat Dumbbell Bench Press
35kg x 4 - lol fukk, progress on this is not so good anymore.
35kg x 6 (PR I think? I was keen to get 10 reps for 35s so I could move up to 40s next time... )
30kg x 6
30kg x 5

Wide-Grip Pullups
B.W. x 10

Standing Alternating Bicep Curls
10kg x 10 each arm
10kg x 10 each arm

had to finish the workout early

Weighed 72.1kg pre workout - fukk this time to eat lol

[Whitekoala]

Thursday 16/02/12 - Day 3, Week 6

Squat:

130lbs x 5 reps
160lbs x 5 reps
195lbs x 5 reps
225lbs x 5 reps
265lbs x 3 reps
195lbs x 8 reps

Pretty burnt out today after work, 265lbs felt pretty good. not to hard, but not to easy either.

Bench:

100lbs x 5 reps
125lbs x 5 reps
150lbs x 5 reps
175lbs x 5 reps
205lbs x 3 reps
150lbs x 8 reps

Bench was the easiest of the exercises today, felt good. Pretty easy

Pendlay Rows

75lbs x 5 reps
95lbs x 5 reps
115lbs x 5 reps
130lbs x 5 reps
155lbs x 3 reps
115lbs x 8 reps

Felt pretty good.

Dips:
Bw+50lbs,50lbs, 50lbs- simple. Usually do 100+ for 10 reps of 3 sets.

Barbell Curls: 110lbs(8,8,8reps)- first 2 sets easy. last set burnt out, got the 8 reps though.

Tricep Extensions 28lbs(10,10,10)- Only suppose to do 8, but 10 felt easy so i did them, will up weight next week

Next week will be tying my current PRs, on week 5 i will be going for new Prs, and to be honest, i think i can get to at least 9 weeks+. I am feeling really good of late. Lets hope it keeps up.

Overall 8/10- workout today, not bad. But pretty tired from work

[Andrewk94]

nice squatting and benching... I should be at around that stage in 5 weeks, fuark heavy workouts taking a toll on me.. feel absolutely munted lol. Maybe it's because I started on a weight that felt difficult for me rather than waiting 4 weeks to reach my 5rm.

[Whitekoala]

nice squatting and benching... I should be at around that stage in 5 weeks, fuark heavy workouts taking a toll on me.. feel absolutely munted lol. Maybe it's because I started on a weight that felt difficult for me rather than waiting 4 weeks to reach my 5rm.

damn bro i screwed up on my stats lol. I got lazy and figured i would just copy your title. LOL it says day 3, week 6 lol.

I meant day 3, week 3. Oh well lol. Ya man the workouts are getting a bit harder, not much harder though. I am only on week 4, probaly will be hard once i am on week 7

[Whitekoala]

February 19,2012 Week 4, Day 1

Squat:

135lbs x 5 reps
165lbs x 5 reps
200lbs x 5 reps
235lbs x 5 reps
270lbs x 5 reps- New Pr. Couldn't microload, so i rouned up to 270lbs, last week i did 260lbs. So a 10lb jump. Sweet

Considering this was a 10 jump, this workout was easy as hell. Definitely had at least another 3-5 reps in me.
10/10- this workout felt great, plus Pr.
Bench:
100lbs x 5 reps
130lbs x 5 reps
155lbs x 5 reps
180lbs x 5 reps
205lbs x 5 reps

Bench felt pretty good. A little heavy, but i still got it. Will definitely hit new Pr next week.n I would say 7/10 for this workout. Not bad, but not too good.

Pendlay Rows:

80lbs x 5 reps
100lbs x 5 reps
115lbs x 5 reps
135lbs x 5 reps
155lbs x 5 reps

10/10- exercise was easy. I am thinking maybe this lift should be a lot higher than what it really is. Oh well just means i will get longer gains. Woot.

Overall i give this workout 9/10. Not bad, to be honest, but i was feeling tired. Went to bed pretty late last night, slept in. Not regular sleeping hours. Still a great workout.

Also my squats are box squats and my rows are pendlay rows.

For anyone wondering why i do box squats: This allows me to go extremely low(below parallell). (atg).

I love this. Also i like pendlay rows as well, because i feel they work my back more.

[barrylol]

Fellow madcow subbing

Good job on the lifts!! Hope I'll be able to increase just as frequently as you have.

[Whitekoala]

Fellow madcow subbing

Good job on the lifts!! Hope I'll be able to increase just as frequently as you have.

thx bro. How long have you ran madcows 5x5 before?

I hope i can get past week 9. Maybe hit week 11 or 12. I know alot of people plateau at around week8-9 though.

I hope to hit a 315lb bench press, 405lb squat, and a 500lb deadlift before june, before i turn 19.

Will be running two cycles of madcows.

[Whitekoala]

[size=20]Week 4 Day 2, Tuesday[February 21,2012]

Squats:

135lbs x 5 reps
165lbs x 5 reps
200lbs x 5 reps
200lbs x 5 reps

Light day of squats, good recovery. 10/10 for this exercise, felt good.

Deadlift:

210lbs x 5 reps
250lbs x 5 reps
290lbs x 5 reps
335lbs x 5 reps

This is equal to a 380lb deadlift. RAW, which is my current PR, i have hit 435lbs before with a belt and straps. I plan to hit 435lbs again but completely RAW. Deadlifts felt extremely easy today. Definitely could of pulled another 4-5 reps. Will definitely be making more PR gains. 9.5/10 for this exercise. felt damn good.

Military Press:

90lbs x 5 reps
110lbs x 5 reps
130lbs x 5 reps
145lbs x 5 reps

Felt pretty good to be honest. Not bad. 9/10- great exercise.

Overall 10/10 for this workout. Everything felt good, Really excited for next week.

My deadlift should be hitting 390lbs. which would be i think 345lbs for 5 reps. It is going to be awesome.