Kayne's Road To A Raw 500kg (1102lb) Total.

[kayne695]

My name is Kayne. I'm a 19y.o. student from Australia and I have been lifting since May 2011.
Since I'm Australian I use S.I. units, I will convert some **** into lbs when I feel like it haha.

My current maxes are: Squat - 140kg, Bench - 75kg, Deadlift - 165kg.
Total: 380kg / 840lbs

My current weight is 80.8kg / 178lbs and I am 175cm (5'9) tall.

Ideally I will reach my goal of 500kg / 1102lbs by the end of this year, but I wouldn't be very surprised if that doesn't happen. I currently lift for fun / health benefits / a hobby / to get stronger, but will consider competing in 2013.

If my lifts keep their same ratio, a 500kg total would be S-185kg (405), B-97.5kg (217.5), D-217.5kg (477.5)

Right now i know that my bench press sucks heaps, and it is truly a weakness and I am not sure why.

To give you an some background on me, I study at the University of Melbourne studying a Bachelor of Science majoring in Mathematical Physics currently in my holidays between 2nd and 3rd (final) year. I am then considering doing a Masters in Engineering to make some cash later on hahaha.

I got into lifting because I noticed I had been getting a lot skinnier from riding my fixie (cool) to and from Uni 5 days a week. I went from about 73ish kg to 67kg and just decided to go from cardio to weights. I joined a gym and stopped riding and started eating and have since gained over 13kgs / 29lbs. I like strength based training and not bodybuilding as I am a very mathematical person (see what I'm studying) and strength training is a numbers game. Improvement in strength is a lot easier to recognize than those in aesthetics. It is easily quantifiable. More weight or more reps = stronger. Not worrying so much about BF% or measurements. It has made me more goal orientated in the 8 months I have been lifting, and those goals make me more motivated to get stronger.

I started lifting doing 17 different machine / free weight exercises per 2hr session. After 2 of these ****ty non-planned sessions I wisened up and started doing SS. I failed a rep at 90kg / 200lbs squatting and shied away from heavy weights for a while and started doing 8-12 reps for a few weeks. I then realised how dumb that was and started doing a sort of 5x5 I made up and then once I stalled on that once I gave up again and started doing 5/3/1. I made okay progress on 5/3/1 for 2 cycles and then realised I'm still such a beginner, having never really stayed on a program after failing to get my prescribed reps. So I am now doing madcows 5x5 intermediate, and this log is a way of me being held responsible.

I am NOT going to change programs until I am utterly ****ed from madcows, and can eek no more progress from this program. If I get burnt out I will deload everything by a few weeks to recover. If I fail I will attempt again or reset back 4 weeks as prescribed. I am planning on being on madcows until I truly believe no more progress can be made, and until you all agree.

Today is Tuesday, and I work out MWF, I am currently on week 2 of MC5x5.
Here is yesterdays workout.


Monday Week 2 (5x5)
Squats
5x55kg
5x70kg
5x82.5kg
5x97.5kg
5x110kg


Bench
5x30kg
5x35kg
5x42.5kg
5x50kg
5x57.5kg


Row
5x27.5kg
5x35kg
5x42.5kg
5x47.5kg
5x55kg


110kg (242lbs) ATG felt really good. I felt like I could've done atleast 3 more reps with. I drove it up pretty quick. My 5rm is 115 (which I've also done for 6reps) but I have done 105 for 10 reps before. I am hoping to get to 130x5 before I stall.

Bench is still **** as can be seen. I really struggle with bench and it seems that my triceps do all the work. 57.5kg ( ~0lbs) was still quite easy. I am really hoping to get 100kgs by mid-year, but I also set it as my end of year goal. If I don't get it by the end of 2012 I will get depressed and harm myself.

Row was still easy, I purposely underestimated my row max so it won't be back to my 5rm until like week 5 or 6, just to focus on form.

Tomorrow is looking pretty easy, 5x45kg for OHP and 5x135 for deads.

Please subscribe or comment, all are welcome Thank you.

[kayne695]

Todays Workout

Madcow Week 2, Wednesday workout

Overhead Press
5x27.5kg
5x35kg
5x40kg
5x45kg

Some bodybuilder guy was using the ONLY squat rack and ONLY olympic barbell at my ****ty gym
So I waited around did some curls and neutral grip pullups for 15 minutes and then...

Squats
5x55kg
5x70kg
5x82.5kg
5x82.5kg

Deadlift
5x85kg
5x102.5kg
5x117.5kg
5x135kg


Still pretty easy. Squats and deadlifts killed my lower back.

[kayne695]

Todays workout was still easy, looking forward to putting more weight on squats.

Madcows 5x5, Week 2, Workout 3

Bench
5x30kg
5x35kg
5x42.5kg
5x50kg
3x57.5kg
8x42.5kg

Row
5x27.5kg
5x35kg
5x42.5kg
5x47.5kg
3x55kg
8x42.5kg

Squats
5x55kg
5x70kg
5x82.5kg
5x97.5kg
3x112.5kg
8x82.5kg

Everything went well today.

[kayne695]

Madcow's 5x5, Week 3, Day 1

Squats
5x57.5kg
5x70kg
5x85kg
5x97.5kg
5x112.5kg

Row
5x27.5kg
5x35kg
5x42.5kg
5x47.5kg
5x55kg

Bench
5x30kg
5x35kg
5x42.5kg
5x50kg
5x57.5kg

BW 82.0kg

Squats starting to feel a bit heavier, I have been trying to squat low-bar with a wider stance so part of it's heaviness may be due to the new stance. Lower back felt fried after squatting and it was annoying during rows.

Bench is still very light, Rows are still easy, Squats feel like they will be the first to need a deload.

[kayne695]

Madcow's 5x5, Week 3, Day 2

Overhead Press
5x30kg
5x35kg
5x42.5kg
2x5x47.5kg (did another set whilst waiting for the squat rack, second set was easier)

Squats
5x57.5kg
5x70kg
5x85kg
5x85kg

Deadlift
5x87.5kg
5x105kg
5x122.5kg
5x140kg

Still had another 3 or 4 reps in me for the deadlift, it felt good. My lower back was sore just from the warm-up sets, it feels like the 5x122.5kg is too close to the 5x140kg top set. Maybe my work capacity will increase as I stick to this program.

I feel like I could currently do 5x150kg deadlifts, so that should keep me safe until week 7, where I do 5x152.5kg. I hope to get to 5x162.5kg before I need to deload, that would make my 5rm roughly the same as my old 1rm (165kg) but that is pretty wishful.

[kayne695]

Madcow's 5x5, Week 3, Day 3

Squats
5x57.5kg
5x70kg
5x85kg
5x97.5kg
3x115kg
8x85kg

Bench
5x30kg
5x35kg
5x42.5kg
5x50kg
3x60kg
8x42.5kg

Row
5x27.5kg
5x35kg
5x42.5kg
5x47.5kg
3x57.5kg
8x42.5kg

Everything went well hit all my triples easily and the sets of 8 were all easy too, 5x115 squats on monday should be easy. Can't wait to see the progress

I then did several sets of chinups, curls, leg extensions just for fun. Maxed out the leg extension machine for 8 reps but it only goes up to 120kg

[kayne695]

Madcow's 5x5, Week 4, Day 1
Squats
5x57.5kg
5x72.5kg
5x87.5kg
5x100kg
5x115kg

Last set was a bit hard, could've done more reps. Is it normal to go really red in the face when squatting heavy? I hold my breath and push out to tighten my core.

Bench
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg
Reps were faster than I was expecting, not too heavy. 5x60 is my 5 rep PR so I was happy it was easy.



Row
5x30kg
5x35kg
5x42.5kg
5x50kg
5x57.5kg
Easy peasy. The first 4 sets I did without deloading the bar after each rep. I don't think this matters heaps for warmups? The last set I did with a deload between each rep.

I then did 3 sets of 5 dips (I suck at dips and it is the second time I have ever tried them)
Every time I go to the gym I am going to do an exercise I hate, because there is probably a reason I hate it! Probably because they are the exercises I am weak at.
Dips, Wide Grip Pullups or Leg Curls. Also, Calf raises every now and then just because I don't ever use my calves at the gym (actively)

After dips, I did 2 sets of 8 reps of 120kg leg extensions on the machine (could've done more weight but it was the most weight it goes up to)

[kayne695]

Madcow's 5x5, Week 4, Day 2
Squats
5x57.5kg
5x72.5kg
5x87.5kg
5x87.5kg
Light squats, easy



Overhead Press
5x30kg
5x35kg
5x42.5kg
5x47.5kg
Last set was pretty hard, not sure why but my overhead press hasn't gotten any better in ages, my 5RM is 50kgs and that was done a month ago, but also in september?


Deadlift
5x90kg
5x107.5kg
5x125kg
5x142.5kg
Deadlifts were alright, still had 2 reps in me. It feels good doing deadlifts, my favourite exercise.

I then did 2x8x55kgs on bench which was alright, some sets of dips, leg extensions, calf raises and chinups

[kayne695]

Madcow's 5x5, Week 4, Day 3
Squats
5x57.5kg
5x72.5kg
5x87.5kg
5x100kg
3x117.5kg (260 lbs)
8x87.5kg

Triple was easy, should be able to get 5x117.5kg without much trouble on monday. The set of 8 went up pretty quick. I am getting more comfortable with a wider squat stance.

Bench
5x30kg
5x37.5kg
5x45kg
5x52.5kg
3x60kg
8x45kg

All easy. I hope to be able to bench 5x70kgs atleast before I stall, fingers crossed.

Row
5x30kg
5x35kg
5x42.5kg
5x50kg
3x57.5kg
8x42.5kg

All easy as well.

I then did a couple of sets of dumbell hammer curls and some neutral grip pullups.
Looking forward to monday! On Wednesday I will be aiming for a 5x147.5kg deadlift (325lbs) which would beat my 5RM (I tried 5x145kg a while ago, on the 5th of October, and it took me 2 attempts to even get 1 rep) so that would show true progress. Hopefully I can get up to 5x160kg (350lbs) before stalling.

[kayne695]

Madcow's 5x5, Week 5, Day 1
Squats
5x60kg
5x72.5kg
5x87.5kg
5x102.5kg
5x117.5kg
Back rounded on last rep and I GM'd the weight up, it was pretty easy but I just didn't hold my head up enough. I feel like I have another 5-10kgs in me before a stall.

Bench
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg
Easy.


Row
5x30kg
5x35kg
5x42.5kg
5x50kg
5x57.5kg
Easy.

Dips, Chinups, CURLS and some back extensions

[xRequiem]

subbed. looking good! I just lowered the weights and started SS, might make a log.

[kayne695]

subbed. looking good! I just lowered the weights and started SS, might make a log.

Thanks man, hopefully I get some good progress off this. You should! Good luck with SS

[kayne695]

Madcow's 5x5, Week 5, Day 2
Overhead Press
5x32.5kg
5x37.5kg
5x45kg
5x50kg
Last set was pretty heavy, equal 5RM

Squats
5x60kg
5x72.5kg
5x87.5kg
5x87.5kg
Light Squats are light.

Deadlift
5x92.5kg
5x110kg
5x130kg
5x147.5kg - PR (325lbs)
Previous 5RM was 142.5kg / 315lbs
Deadlifts felt really heavy today, and the last set was hard. I took long gaps between reps but I don't think it was too long.

Apart from that, I did 2 sets of BW dips, laying leg curls, and leg press.

[kayne695]

A graph of my Weight vs Date

[kayne695]

Madcow's 5x5, Week 5, Day 3
Squats
5x60kg
5x72.5kg
5x87.5kg
5x102.5kg
3x122.5kg Pretty heavy but still feel like I could've done 5 reps.
8x87.5kg

Bench
5x30kg
5x37.5kg
5x45kg
5x52.5kg
3x62.5kg All good.
8x45kg

Row
5x30kg
5x35kg
5x42.5kg
5x50kg
3x60kg Easy.
8x42.5kg

This was yesterday's workout. After this I did dips, curls, chin-ups, hyper-extensions but nothing too heavy. Went out last night and got real slizzard which I believe is great for recovery hahaha. I should be able to get all 5 reps in each exercise on Monday.

[kayne695]

Madcow's 5x5, Week 6, Day 1
Squats
5x62.5kg
5x77.5kg
5x92.5kg
5x107.5kg
5x122.5kg (5kg PR) (270lbs)
122.5kg felt REAL heavy, real heavy.


Bench
5x32.5kg
5x40kg
5x47.5kg
5x55kg
5x62.5kg (2.5kg PR)
Still a lot in the tank

Row
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg

Then did some curls, leg curls, pullups, dips.

Pretty happy with squats, hope I can get up to 5x130kgs. Bench Press felt like I could add another 5-10kgs before a stall.

[xRequiem]

Good job on the prs. What does you diet look like?

[kayne695]

Madcow's 5x5, Week 6, Day 2
Squats
5x62.5kg
5x77.5kg
5x92.5kg
5x92.5kg



Overhead Press
5x32.5kg
5x37.5kg
5x45kg
5x50kg (hard)



Deadlift
5x95kg
5x112.5kg
5x132.5kg
5x150kg (2.5kg PR) (331lbs)

Good job on the prs. What does you diet look like?

Thanks man. My diet isn't very 'clean' but I do eat a lot. I eat lots of wholegrain cereal and milk every morning. Lots of take-away, baked beans, and then just whatever for dinner. Usually eat some more cereal before bed. Heaps of chocolate!

[wick]

In. Grats on the PB's so far. Lookin good

[kayne695]

In. Grats on the PB's so far. Lookin good

Thanks man, hitting PB's always feels good! Still got a long way to go. My deadlift 5RM was 137.5kg and squat was at 115kg, hopefully I can get a fair bit more out of this.

[xRequiem]

I know you when I mentioned making a SS journal you approved of it so hipoefully you don't mind me posting my results to show you how its going. Really don't feel like any more obligations.

Have had 5 SS days so far.

Squat: 225 - 265lb
bench 165 - 185lb
deadz 275 - 290lbs(PB)
OHP 115 - 125lbs

Fixed my form on squats hit "convincingly parallel" now.

You aren't running GOMAD Kayne??

[kayne695]

Madcow's 5x5, Week 6, Day 3
Squats
5x62.5kg
5x77.5kg
5x92.5kg
5x107.5kg
3x125kg (276lbs, First rep heavy, second rep went up fast, 3rd rep was fine)
8x92.5kg

Bench
5x32.5kg
5x40kg
5x47.5kg
5x55kg
3x65kg (143lbs, Still weak as / easy)
8x47.5kg

Row
5x30kg
5x37.5kg
5x45kg
5x52.5kg
3x60kg
8x42.5kg

All went well today, glad I am making some progress. Let's see how far it goes before stalling! I can't imagine the rows to stall any time soon. Since my 5x150kg (331lbs) deadlift was terrible form, on wednesday I am going to cut back heaps of weight and really strive for form before getting back too heavy. Heavy squats will keep my deadlift strength while I work on form.

I know you when I mentioned making a SS journal you approved of it so hipoefully you don't mind me posting my results to show you how its going. Really don't feel like any more obligations.

Have had 5 SS days so far.

Squat: 225 - 265lb
bench 165 - 185lb
deadz 275 - 290lbs(PB)
OHP 115 - 125lbs

Fixed my form on squats hit "convincingly parallel" now.

You aren't running GOMAD Kayne??

How is the volume feeling on SS? Good work on the deadlifts and squats. Form is very important I am dropping lots of weight off my deadlifts to focus on form, it will feel bad dropping the weight off the bar but I know it will be worth it. Are squats still feeling heavy since you are hitting parallel?

I'm not on GOMAD anymore, I was for about 5 weeks mid last year, gained a fair bit of weight but always felt really bloated. I think most of the weight gain was muscle, so I am happy.

[xRequiem]

[b]


How is the volume feeling on SS? Good work on the deadlifts and squats. Form is very important I am dropping lots of weight off my deadlifts to focus on form, it will feel bad dropping the weight off the bar but I know it will be worth it. Are squats still feeling heavy since you are hitting parallel?

I'm not on GOMAD anymore, I was for about 5 weeks mid last year, gained a fair bit of weight but always felt really bloated. I think most of the weight gain was muscle, so I am happy.

Really not that bad. I was sore the first couple of sessions, especially since I've been adding 10lbs a session on squat. Now I'm used to it, my friend however, is not. He is running SS with me and is going to change from 3 heavy squats a week to two and lower the weight increase to 5lbs. I've still got quite a bit in me. Might post my work sets this Sunday which are 275x5x3. Hoping to get to 315 or so before I stall. Bench is still veryyy easy. Probably get to 225+ before stalling and honestly I have no ideas about dl. 275x5 used to be my PB and 315x1 was my max so If i keep up the rate i should be doing 315x5 in a few weeks.

I noticed you OHP are lacking. Have you read the article Bill Starr wrote about improving them? My aren't too great either so once they stall on SS i'm going to give the 636 a try for OHP along with weighted dips and push starts.

[kayne695]

Really not that bad. I was sore the first couple of sessions, especially since I've been adding 10lbs a session on squat. Now I'm used to it, my friend however, is not. He is running SS with me and is going to change from 3 heavy squats a week to two and lower the weight increase to 5lbs. I've still got quite a bit in me. Might post my work sets this Sunday which are 275x5x3. Hoping to get to 315 or so before I stall. Bench is still veryyy easy. Probably get to 225+ before stalling and honestly I have no ideas about dl. 275x5 used to be my PB and 315x1 was my max so If i keep up the rate i should be doing 315x5 in a few weeks.

I noticed you OHP are lacking. Have you read the article Bill Starr wrote about improving them? My aren't too great either so once they stall on SS i'm going to give the 636 a try for OHP along with weighted dips and push starts.

I would love to get my squat to 315x5 as well, fingers crossed. I could keep increasing my DL but I'm going to work on form. When will you change from 10lb increases to 5lbs?

Both my OHP and BP are lagging quite a bit compared to my squats and reads. The first time I stalled on OHP was 110x5 back in September and I haven't done anything better since, I think I might try doing 6 sets of 3 to get in my volume and higher intensity when I stall on madcows. I haven't read the Bill Starr article but I will now. Thanks!

[kayne695]

Madcow's 5x5, Week 7, Day 1
Squats
5x62.5kg
5x77.5kg
5x95kg
5x110kg
5x125kg (PR, +10kg since starting Madcows)


Bench
5x32.5kg
5x40kg
5x50kg
5x57.5kg
5x65kg (PR, +5kg since starting Madcows)


Row
5x30kg
5x37.5kg
5x45kg
5x52.5kg
5x60kg

Then did 5x5 BW chinups. Very happy with squats, lots of progress since starting. Squats weren't too hard so still some room for improvement.

[xRequiem]

Good job on the squats. I'm at 125kg aswell. What are you dropping your deads down to?

[kayne695]

Madcow's 5x5, Week 7, Day 2
Squats
5x62.5kg
5x77.5kg
5x95kg
5x95kg



Overhead Press
5x32.5kg
5x40kg
5x45kg
2x52.5kg (Literally WTF?)



Deadlift
5x60kg
5x80kg
5x100kg
5x120kg
1x140kg
1x140kg

Focus: fixing form, hence the lower weights, and singles. Just to see if I can hold good form at 140kg.

Very, very upset with OHP. I am thinking of changing to a 6 sets of 3 or something, just more volume. Haven't made gains in OHP since september.

[xRequiem]

I finally made a log. You can check it out in my sig you care to.

[kayne695]

Madcow's 5x5, Week 7, Day 3
Squats
5x62.5kg
5x77.5kg
5x95kg
5x110kg
3x127.5kg
8x95kg

Bench
5x32.5kg
5x40kg
5x50kg
5x57.5kg
3x65kg
8x50kg

Row
5x30kg
5x37.5kg
5x45kg
5x52.5kg
3x62.5kg
8x45kg


Had super low motivation at the gym which made this really tough. Tomorrow is Week 8 Day 1, looking forward to it.
I really hope I can get 5x127.5kg (281lbs) but the triple on Friday was very, very hard. I would absolutely love getting 5x130kgs before having to reset, that would be +15kg / 33lbs to my 5rm in 3 months. Nothing wrong with that. My original goal for the end of this year was a 170kg squat. This is looking more likely now. In my first post I highly doubted that I would be able to get a 500kg total by the end of the year, and I would give that a 40% chance now.

[kayne695]

Madcow's 5x5, Week 8, Day 1 - zero motivation day
Squats
5x65kg
5x80kg
5x95kg
5x112.5kg
0x127.5kg (looked at the bar for a while)


Bench
5x32.5kg
5x40kg
5x50kg
5x57.5kg
5x65kg (pretty easy)


One-Armed Row
30ishx12.5kg left handed
30ishx12.5kg right handed

Had no motivation at all and felt really weak during squats, I think I need a deload after not having one since november.