Road to 600lb deadlift!

[leche1dura]

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.

[CJALAMO3312011]

I got 470x2 this week (what you did last week) and 500x2 next week...mind=blown


its a race.

[leche1dura]

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!!

[leche1dura]

Came down with food poisoning but I feel 100x better now. Decided not to lift and just wait till Monday when I restart madcow.

[CJALAMO3312011]

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.

[leche1dura]

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.

[leche1dura]

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.

[Mvick07]

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!!!!!!!!

[leche1dura]

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

[leche1dura]

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.

[leche1dura]

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!

[leche1dura]

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!

[Mvick07]

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!

[leche1dura]

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!

[leche1dura]

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!

[leche1dura]

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.

[Mvick07]

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?

[leche1dura]

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!

[Mvick07]

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.

[leche1dura]

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

[leche1dura]

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.

[leche1dura]

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.

[Mvick07]

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

[leche1dura]

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.

[Mvick07]

yeeeeeeep


I dont plan to max for many months.

[leche1dura]

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.

[MattIsBored]

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?

[leche1dura]

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.

[leche1dura]

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.

[leche1dura]

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.