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  1. #31
    Registered User leche1dura's Avatar
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    Monday

    Oly squat no belt
    165x5
    205x5
    245x5
    290x5
    350x4, missed 5

    - Eh, I really thought I had 5 this time! friday felt better, guess I need to do a full deload. Gonna go down to 315x5 next week and in 4 weeks reattempt 350x5. two weeks ago 350x3 was tough, now I can hit a triple with much better speed so progress is progress but I gotta deload. deloading will help me recover faster for coan/phillipi also.




    Cg Bench
    95x5
    135x5
    155x5
    185x5
    195x5, paused 1-2 and 5th rep. a bit tough

    decided to deload on bench since 185x5 felt eh. Next week gonna do 200x5

    abs. deadlifting 500x2 with speed on wednesday.
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  2. #32
    Registered User CJALAMO3312011's Avatar
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    I got 470x2 this week (what you did last week) and 500x2 next week...mind=blown


    its a race.
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  3. #33
    Registered User leche1dura's Avatar
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    Come at me bro!!

    Wednesday: deadlift day!!

    Oly Squat
    165x5
    195x5
    225x5

    Deadlift:
    225x3
    315x2
    385x2
    435x1
    500x3 strong, misgrooved 2nd rep since bar got away from me but overall felt good! 1st time I lost my grip never happened before

    - I am confident for 525x2 now! I'll be pulling 565 by the end!

    http://www.youtube.com/watch?v=X-6_Hf3KXX0

    Speed deadlift: 405x5x3 felt easy and fast!! video on my youtube

    Overhead press: 95x5, 115x5, 130x5, 150x5 strong

    circuit:
    SLDL 295x2x8, 2nd set felt hard and my back was tired!
    Rows: 215x8, 205x8
    Latpulldown reverse grip: 215x8, 190x8

    - I was dead, skipped the 3rd circuit. AWESOME WORKOUT!!
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  4. #34
    Registered User leche1dura's Avatar
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    Came down with food poisoning but I feel 100x better now. Decided not to lift and just wait till Monday when I restart madcow.
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  5. #35
    Registered User CJALAMO3312011's Avatar
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    The 500 looked great besides the grip lose....didnt see that coming!

    Im going to stick to the 500x2...but i know im gonna feel like doing more haha...MUST RESIST.

    Good to hear you're better now...3 days off though? fuuuuuuuuu thats boring lol.
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  6. #36
    Registered User leche1dura's Avatar
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    Thanks bro. 500x3 felt strong and I wasn't expecting my grip to give out! My appetite feels like it's down after the food poisoning ordeal. I decided to not eat so much during the weekends(less meals) but on workout days bump up the carbs and protein. I'll still be eating like I used to on workout days but on non-training days, I will try to consume less carbs. The plan is to pull 565x1 in 5 weeks and after that I will cut down to 175 currently at 185. I'll keep cutting till I feel relatively lean and bulk again to 180 later.
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  7. #37
    Registered User leche1dura's Avatar
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    Monday:

    oly squat no belt
    155x5
    185x5
    235x5
    265x5
    315x5 not bad
    - Knee was hurting up to 265 since I took friday off. The only cure for knee pain is more frequent squatting from my experiences.

    narrow bench
    95x5
    125x5
    145x5
    165x5
    200x5

    abs done.

    Wednesday:
    coan/phillipi week 5

    oly squat: 155,185, 235x5

    Deadlift:
    225x2
    315x2
    365x1
    395x1
    435x3x3
    -Speed was not there today, noticed it while warming up so I decided to do 435 instead of 445. Last cycle, I felt slow as hell with my 3x3 probably because of last week's triple. This time 435x3x3 felt faster than 415x3x3 last cycle but still slower than normal. After week 5, I remember being a lot stronger the following week so I know 475 is gonna fly up.

    Speed Dead
    365x3x3
    still a bit slower than usual. Not my typical speed deadlift.

    overhead press standing
    95x5
    115x5
    135x5
    155x5

    shrugs:
    315x3x5

    latpulldown
    220x2x5 easy
    205x5

    decided to skip sldl and rows today. My body needs a bit of a deload. I'll hit them hard next week.
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  8. #38
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    yeah you should be strong next week, week 5 seems like a "deload" week in the routine....which is mine next week...UGH BORING.



    The plan is to pull 565x1 in 5 weeks and after that I will cut down to 175 currently at 185.


    wtf is this? you're going to lose deadlift gains bro!!!!!!!!
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    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  9. #39
    Registered User leche1dura's Avatar
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    Originally Posted by Mvick07 View Post
    yeah you should be strong next week, week 5 seems like a "deload" week in the routine....which is mine next week...UGH BORING.



    The plan is to pull 565x1 in 5 weeks and after that I will cut down to 175 currently at 185.


    wtf is this? you're going to lose deadlift gains bro!!!!!!!!

    Thanks bro. I probably won't cut drastically. Gonna take it slow, pretty much eat a bit better. I hope to continue getting stronger even while cutting!

    Friday:

    Oly squat
    155x5
    195x5
    235x5
    275x5
    325x3
    235x8
    all very easy

    cg bench
    95x5
    125x5
    145x5
    175x5
    205x3
    145x8
    easy as pi

    dips weighted 25lbsx3x8 paused each rep

    abs 4 setsx8-12
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  10. #40
    Registered User leche1dura's Avatar
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    everything felt heavy today. Gonna eat a bunch and deadlift wednesday and hopefully redeem myself and kill it on Friday. If friday still feels heavy, I'm gonna retry the week again and not add anymore weight.
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  11. #41
    Registered User leche1dura's Avatar
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    Wednesday: week 6 coan/phillipi

    oly squat: 155x5 195x5 235x5

    Deadlift:
    225x3
    315x2
    365x2
    425x1
    475x2
    easy

    http://www.youtube.com/watch?v=9LOcgxjRVq8&

    speed deadlift 385x3x3 easy

    Standing military press
    95x5
    115x5
    135x5
    155x5

    shrugs 335x3x5
    sldl 275x5 325x2x5 lower back was dead
    bb row 185x5 235x5 225x5
    reverse lat pulldown 235x5 225x5 205x5, I'll do 225x5, 240x5, 215x5 next time.

    done. I'll be attempting 525x2 in three weeks from now!
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  12. #42
    Registered User leche1dura's Avatar
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    bench and squat felt ****ty on monday due to lack of sleep during the weekend and eating right before lifting no bueno

    Wednesday: week 7 coan/phillipi

    oly squat: 165x5 205x5 245x5

    Deadlift:
    225x3
    315x2
    365x2
    395x1
    435x1
    500x2
    -not feeling it today, speed wasn't there. Sluggish lockout. I'll sleep more and next week 525x2 should be ezz.

    speed deadlift 405x3x3, I think I did 4 sets by accident. felt okay not as fast as before tho

    Standing military press
    95x5
    115x5
    140x5
    150x8
    -I'll do 160x5+ next week

    shrugs 365x3x5
    sldl 225x5 325x5, 345x5...365 next week
    reverse lat pulldown 240x5 easy, 250x3, 250x2 I'll get 250x5 next week

    done. 525x2 will go down next week just need to rest!
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  13. #43
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    Damn man, that 500x2 did looked slow

    Dont let it get to you though, 525x2 next week...GRIP IT AND RIP IT! Im going to try go for that too


    Military is going back up, nice!
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    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  14. #44
    Registered User leche1dura's Avatar
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    I know, it's been a bad week for me. Today wasn't good, my lower back was fried from wednesday and I missed 335 oly squat and 205 cg bench was tough. I'm feeling sore all over and overtrained.

    I plan to reset madcow for all three lifts:
    oly squat pr is 340x5, 350x4---> using 340x5 as my 5rm for the reset
    CG Bench 215x3 easy, 210x5---> using 205x5 as my 5rm for the reset
    Overhead press: 160x5 as my reset

    I'll start the monday workout on sunday since gym is closed on monday. I need to reset since my body feels trashed, my body wasn't able to recover between workouts so lowering the weight was the wisest choice. I expect to pr hard in a couple weeks! Deadlifting 525x2 on Wednesday!
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  15. #45
    Registered User leche1dura's Avatar
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    Sunday-"Monday" Madcow week 1

    Oly Squat:
    155x5
    195x5
    235x5
    265x5
    315x5
    -315x5 felt slower than I would have liked for my first week on Madcow but I lifted Friday and failed hard so my body is still recovering, i hope! Kinda sad to feel weaker but it can only be explained by hitting the deadlifts hard, but I know things will start feeling better soon!

    Cg Bench
    95x5
    115x5
    145x5
    165x5
    190x5
    - Same as above, very sad. Strength is down for sure, but I hope things start kicking in soon and I pr like crazy. I feel that by Friday things will be back to normal and I will speed rep all my work sets.

    abs: decline weighted 2x8,6

    Done, expect a 525x2 deadlift after two days of rest!
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  16. #46
    Registered User leche1dura's Avatar
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    Been thinking about the 525x2 deadlift, it's going down this wednesday! Also, I plan to lean down to 175 and maintain there for a while till my bench is around 275. I'm completely disgusted at how weak my bench is, i have never ever felt good about it. This will change and I will crush 275 soon. If anything, I will focus a lot on my bench with madcow and as a short term goal crush 225x5 cg bench.
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  17. #47
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    damn man, saw the video. Looked good, did your grip gave out on the 2nd? if not look like you could of grinded it out.

    The first rep definitely was better than the last time you did 525 for sure.

    Whats your plan now? stop the routine or try that 545?
    --Pull-Up Crew--

    Race to 1500 Crew



    Racing to 315 Flat BB Bench:

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    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  18. #48
    Registered User leche1dura's Avatar
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    Yeah I was close but I just didn't have the strength to lockout. My grip is starting to also become a weakness but I think it was a combination of the 2nd rep being too much and grip and not just grip. I'm gonna continue onto the next week and attempt 540, if it feels easy/strong I'll try 550. Also, I'm thinking of doing the first 4 weeks of coan/phillipi again and attempting 525x2 again on week 4.

    Wednesday: coan/phillipi week 8
    deadlifts
    warmed up to 465x1
    525x1.5 couldn't finish the 2nd rep.
    I had to try another single 525x1 hitched and grip loss

    Overhead press standing
    95x5
    115x5
    130x5
    145x5

    shrugs:
    395x2x5

    rdl: no belt
    345x5
    365x5 pr

    Reverse grip latpulldown:
    250x4 pr
    220x10 pr

    Not bad of a day, still happy considering the 525x1 single felt a lot smoother than last time I maxed. I'll be attempting 540x1 next week!
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  19. #49
    Lift Mvick07's Avatar
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    Plan sounds good, get recovered, some pre-workout (you use pre-workout?) and 540 is in the bag.


    I didnt really like the C/P routine though, I know i didnt finish it....but ehh maybe its just because im not a routine guy in general lol.
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    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  20. #50
    Registered User leche1dura's Avatar
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    yeah i took jack3d, felt good. I would be at peace with coan/phillipi if i get at least 540, I would be really happy if I get 550-555 tho.

    Friday: madcow

    So on thursday my lower back didn't felt that sore as usual after a day of deadlifting but today it felt 2x sore than normal. I was planning on skipping today but went for it anyways.

    Oly squat no belt
    155x5
    195x5
    235x5
    265x5
    325x3, solid for an extremely sore lower back. 5 easy on monday after lower back recovers.

    skipped set of 8

    Narrow grip bench
    95x5
    115x5
    145x5
    165x5
    195x3
    165x15
    145x8 wide
    145x5x3 speed
    - Decided to do a rep out set not to failure and just work on volume, I really liked this since I think I need more practice with form and more benching will be more beneficial than assistance work for me. I'll keep this set scheme for weeks to come.

    abs 3 sets
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  21. #51
    Registered User leche1dura's Avatar
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    Monday: madcow

    Lower back wasn't recovered yet because everything felt heavy! I worked up to 325x3 and that felt ****ty. cg bench 195x5 felt alright. The reason why madcow isn't working is because I've been going really heavy on deadlifts for weeks now, it finally caught up to me. I'm thinking of redoing this week next week and start 5x5 for deadlifts, which should help recovery since I'll be on a cut as well.

    If I fail next monday again, I'm just gonna restart madcow all over again. The goal is to just shrug this day off and take it easy on friday and redo 325x5 next week. I plan to cut 10lbs in around 1.5-2 months. I'm starting the cut on Wednesday., 2500calories, 220p, 235 carbs, and 60fat.
    Last edited by leche1dura; 02-27-2012 at 01:57 PM.
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  22. #52
    Registered User leche1dura's Avatar
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    Bad day today. went horrible. warming up felt pretty bad, 415 felt slower than normal, 435 also. 485 felt bad it was actually slow, I should have stopped there. At this point, I knew I was having a bad day but decided to try 540 anyways. I have absolutely no speed today, warmups felt slow, so of course I missed 540. I'm gonna try to forget this ever happened. My body is still recovering but I know next week I will get it for sure. Feel like a huge failure tho. Plan is to max next week successfully and pull 540+ minimum. I plan to follow my own 5x5+coan mix in the following weeks.
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  23. #53
    Lift Mvick07's Avatar
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    Originally Posted by leche1dura View Post
    Bad day today. went horrible. warming up felt pretty bad, 415 felt slower than normal, 435 also. 485 felt bad it was actually slow, I should have stopped there. At this point, I knew I was having a bad day but decided to try 540 anyways. I have absolutely no speed today, warmups felt slow, so of course I missed 540. I'm gonna try to forget this ever happened. My body is still recovering but I know next week I will get it for sure. Feel like a huge failure tho. Plan is to max next week successfully and pull 540+ minimum. I plan to follow my own 5x5+coan mix in the following weeks.
    x2 except the bolded part
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    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  24. #54
    Registered User leche1dura's Avatar
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    Originally Posted by Mvick07 View Post
    x2 except the bolded part
    What do you mean bro?

    Never mind, saw your journal. We just had a bad day bro. Coan/phillipi caught up to me, I just need more rest. I know we both have more than 540 after a good week of rest.

    Actually, don't even know if maxing is worth it next week. I don't know if I should just move on, I'll determine if I will max by the end of the weekend.
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  25. #55
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    yeeeeeeep


    I dont plan to max for many months.
    --Pull-Up Crew--

    Race to 1500 Crew



    Racing to 315 Flat BB Bench:

    Winner!! (me)




    I would imagine you have some bricks under that fat layer given your squat/deadlift/ etc - DOP


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  26. #56
    Registered User leche1dura's Avatar
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    oly squat
    155x5
    195x5
    235x5
    275x3x5
    - I decided to modify madcow and just go by feel; if i feel strong warming up go heavy if not go for volume. I think this will help recovery a lot and I love volume.

    cg bench
    95x5
    125x5
    145x5
    170x5
    200x3
    170x14
    150x10 wide

    pullup bwtx10

    abs
    done.

    diet is going well, felt fatigued from deadlifts which was why i didn't go heavy on squats. I plan to do madcow for deadlifts and just maintain them for a while, I'll be adding speed deadlifts and back work on deadlift days. The plan is to go by feel on madcow, I will still be training m,w, f same lifts but I'll be going heavy if I feel strong on a particular day if not I'll work on volume. This way I won't feel frustrated with myself if I constantly fail.
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  27. #57
    Aesthetic Powerlifter MattIsBored's Avatar
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    Originally Posted by leche1dura View Post
    oly squat
    155x5
    195x5
    235x5
    275x3x5
    - I decided to modify madcow and just go by feel; if i feel strong warming up go heavy if not go for volume. I think this will help recovery a lot and I love volume.

    cg bench
    95x5
    125x5
    145x5
    170x5
    200x3
    170x14
    150x10 wide

    pullup bwtx10

    abs
    done.

    diet is going well, felt fatigued from deadlifts which was why i didn't go heavy on squats. I plan to do madcow for deadlifts and just maintain them for a while, I'll be adding speed deadlifts and back work on deadlift days. The plan is to go by feel on madcow, I will still be training m,w, f same lifts but I'll be going heavy if I feel strong on a particular day if not I'll work on volume. This way I won't feel frustrated with myself if I constantly fail.
    Race ya to 600 broski. How much are you eating calorie wise?
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  28. #58
    Registered User leche1dura's Avatar
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    Originally Posted by MattIsBored View Post
    Race ya to 600 broski. How much are you eating calorie wise?
    down bro! Not gonna go heavy on deadlift for a while though. spending my energy on squat and bench for now.

    Squat-bench day madcow style

    Oly squat no belt
    155x5
    195x5
    235x5
    275x5
    315x7 strong, gonna go for 10 before i move up in weight. once I only get 5 i'll work on 5 rep region.
    315x3 atg paused felt strong
    225x3-5 paused easy

    Cg bench
    95x5
    145x5
    175x5 easy
    200x5 easy
    175x5 paused
    175x7 paused
    - killed it today. I love training with more volume and just training with feel. I'm basically following madcow where I have one heavy intense day(5+ day), one deadlift day(with speed sets and back work) with volume on overhead 3x5, and one volume day(3x5 on squat) and if I'm feeling good another heavy bench if not just volume. I am basically still keeping the Heavy, light, and medium intensity scheme but going by feel in terms of sets. liking it so far.
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  29. #59
    Registered User leche1dura's Avatar
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    Oly Squat
    155x5
    195x5
    235x2x5

    Deadlift no belt
    255x5
    315x5
    365x5
    415x5, cheap gym belt
    - everything up to 315 felt heavy without my usual belt. No speed today tho, i can usually pull 365 with speed even without a belt so kinda off today.
    Next week, normal belt will be used.

    speed deadlift on 2.5'' deficit
    315x4x3
    315x12 stopped cardio is lame

    clean and press on power rack
    95x5
    115x5
    135x5
    135x4
    -next week 3x5x135

    latpulldown
    200x3x8

    abs 1 set

    done. decent workout, no speed on deadlifts at all. I know next week will be 100x better.
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  30. #60
    Registered User leche1dura's Avatar
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    Friday

    oly squat
    155x5
    195x5
    235x5
    275x3x5
    -easy

    CG bench
    95x10
    145x5
    175x5
    205x3 strong
    225x1 easy
    235x0, expected to hit this since 225 felt smooth. I plan to hit 225x2+ next week.
    185x3x5 smooth
    135x23 nice burn out set, felt light as hell
    -Worked on form today and the weights felt so much lighter once I unracked them. Overall, amazing workout...probably best one. Actually enjoy benching now haha
    Goal is 225x5 in the near future.

    I really enjoy training by feel, I still follow the general madcow idea but I'm not afraid to experiment with volume. If I am feeling good, I'll go heavy if not I'll lower the weight and do more sets or a combination of both(back down sets). Plan this sunday is to hit 315x10 on oly squat and 205x5+ cg bench, gonna go by feel on back down sets.
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