My 1 year and a half transformation

[Whitekoala]

Madcows 5x5 Week 6, Day 2, March 6,2012

Light Squats- felt good, good for recovery
Seated Military Press- 155lbs x 5 reps- felt pretty good.
Deadlift- 350lbs x 5 reps- Felt amazing. Form was perfect, no rounding, nice lockout, everything went smooth, extremely impressed with this exercise

10/10 workout. Couldn't of asked for a better workout.

[Whitekoala]

Madcows 5x5, Week 6 Day 3, 2012

Squats: 290lbs x 3 reps(felt really good.) 10/10 for this exercise
Bench Press: 220lbs x 3 reps(felt hard) 7/10
Rows: 170lbs x 3 reps(felt easy) 10/10

Thought my bench would be a bit better

[Whitekoala]

Madcows 5x5, Week 7, Day 1

Squats- 290lbs x 5 reps(felt really good, first rep was a tad high though, all other reps were parallel or below).

Bench Press- 220lbs x 5 reps(this felt extremely easy, i actually thought i was going to plateau this session, but it felt amazing). I never did any assitance exercises last friday, so maybe thats why i had a good session. I think i will be able to hit at least week 9 or 10 before i plateau.

Rows- 170lbs x 5 reps(felt easy)

Overall 9.5 out of 10 workout. Would have been a 10 out of 10 workout, but i went a tad high on my first squat rep, don`t know why, but ya, great workout

[Whitekoala]

Madcows 5x5, Week 7 Day 2

Light squats( felt good, good recovery)
Seated Military Press- 160lbs x 5 reps(felt good, considering its week 7 already, i am happy i am still progressing)
Deadlifts- 360lbs x 5 reps(not bad, perfect form, no rounding, perfect lockouts, just my grip was failing me. I got the first 3 reps, just hanging on with my finger tips, waited 10 secs got the 4th rep, waited another 10 seconds got the 5 rep. Felt decent i guess.

May have to use straps next week to get 370lbs x 5 reps. I really don't want to use straps though

[comps]

Strong shoulders.

[Whitekoala]

Strong shoulders.

thx bro

[Whitekoala]

Madcows 5x5, Week 7 Day 3

Squats: 295lbs x 3 reps(felt amazing, went extremely deep on all 3 reps, well below paralle, extremely happy with my squats.)

Bench Press: 225lbs x 3 reps( felt extremely light, extremely happy with my performance on this exercise)

Pendlay Rows: 175lbs x 3 reps ( the routine said to do 170lbs for 3 reps, but i did that last week, thus i raised it by 5lbs. Hit 175lbs easily.

Overall 10/10 workout. This was my best workout so far out of my 7 weeks on the program.

I was also exhausted, and had to work today for 11 hours today, almost fell asleep on the couch before my workout.

Seriously thought my workout was going to suck

I was wrong. Best workout to date, so happy.

[DoubleOvertime]

Can you aware me on what you mean by "madcows"?

Honest question.

[comps]

Can you aware me on what you mean by "madcows"?

Honest question.

Madcow's 5x5 is a program.
Just like Starting Strength is a program.

[Pridehurtsform]

Can you aware me on what you mean by "madcows"?

Honest question.

bovine spongiform encephilopathy

[Whitekoala]

week 8 coming up for madcows 5x5 this sunday. Yaaa

[comps]

week 8 coming up for madcows 5x5 this sunday. Yaaa

I'm going to do a partial deload for madcows most likely.

Going to start at 195x5 and then just move up to 200x5 instead of 200x3.
If I get 4 weeks of progression after this, that'd be perfect IMO.

And lastly, Idk what to do for deadlifts, definitively deloading, just don't know whether to try to keep running SS or switch to madcows 5x5.

[Whitekoala]

I'm going to do a partial deload for madcows most likely.

Going to start at 195x5 and then just move up to 200x5 instead of 200x3.
If I get 4 weeks of progression after this, that'd be perfect IMO.

And lastly, Idk what to do for deadlifts, definitively deloading, just don't know whether to try to keep running SS or switch to madcows 5x5.

Your deadlifts are really good 375lbs x 5 reps.

I would definitely switch to madcows 5x5.

I don't really know if there is really a big difference between deadlifts on starting strength and madcows 5x5. On madcows 5x5 you only do 4 sets. Other than that.

You are doing a mixed program right comps? A mix between starting strength and madcows right.

[comps]

Your deadlifts are really good 375lbs x 5 reps.

I would definitely switch to madcows 5x5.

I don't really know if there is really a big difference between deadlifts on starting strength and madcows 5x5. On madcows 5x5 you only do 4 sets. Other than that.

You are doing a mixed program right comps? A mix between starting strength and madcows right.

Everyday it is getting closer to just madcows 5x5. :P

[leisure1]

nice brah

[Whitekoala]

Madcows 5x5, Week 8 Day 1

Squats: 295lbs x 5 reps(felt pretty good, pretty hard as well. overall 9.5/10 on this exercise)

Bench Press: 225lbs x 4 reps( plateaued, extremely mad i couldn't get the final rep. I was completely gassed though and it wasn't even close.)

Was so mad at myself that i didn't even do rows.

I am officially done with madcows 5x5.

It was a great routine, and i did it for 2 months, but i definitely want to try a new routine.

i will be asking around for recommended routines and such, but right now i am leaning towards smolov junior bench press.

i will also be doing squats and deadlifts on off days as well.

Anyways comps if you are reading this, then i am ready to start our log together.

You can create it if you want. Not really looking for a race either, just a frinedly supportive log.

[Kwonbeast]

Great progress man, got me excited to see what i could look like after another year of training.

[Whitekoala]

Great progress man, got me excited to see what i could look like after another year of training.

thx dude. Stay consistent and lift heavy and eat right and you will look amazing in 1 year bro

thx for the support as well

[comps]

Of course I'm reading this.
Calm down, you only missed one rep just do 225x3 next workout.

Neither me nor rackatteer have hit the goals yet so it'll probably be a month still .

[Whitekoala]

Of course I'm reading this.
Calm down, you only missed one rep just do 225x3 next workout.

Neither me nor rackatteer have hit the goals yet so it'll probably be a month still .

Ya i guess.

[Whitekoala]

bMadcows 5x5, Week 8 Day 2

Deadlift- 375lbs x 3 reps(could of had the 4th rep, but didnt' want to push myself, back was sore today)

Military Press- 160lbs x 4 reps(lost 1 rep, but my reps were way deeper than before, so i am happy)

No light squats today.

I am taking the next 5 days off, for a break.

On monday i will start smolov junior for bench. Its 100percent official this time

i will also be making a new log by myself on monday. Anyone is welcome to join if they want. Just pm me and we will talk about it.

Anyways i will be doing a review about madcows 5x5 in the teen section. HEre is a quick summary of my before and after lifts as well as bodyweight.

before bodyweight: 177lbs
Before bench press: 230lbs x 1 rep
BEfore squat: 300lbs x 1 rep
Before deadlift: 375lbs x 1 rep
before military press: 155lbs x 1 rep

After bodyweight: 182lbs
After bench press max: 245lbs
After squat max: 340lbs
After deadlift max: 410lbs

+15lbs on bench
+ 40lbs on squat
+40lbs on deadlift

Altogether +95lbs on my lifts.

This program was amazing. I had great gains on it. I am trying smolov for a few cycles and after that i might come back to madcows or try wendlers or something else.

[comps]

Nice lifts koala.

How does it feel to be 5lbs away from the 1000 club?
You literally did the worst thing possible right there.

995/1000 rofl.

[Whitekoala]

Nice lifts koala.

How does it feel to be 5lbs away from the 1000 club?
You literally did the worst thing possible right there.

995/1000 rofl.

i have hit the 1000lbs club before, with crappy form, i am now taking the slower road and making sure my form is down tight

[reynaldo_abc]

Epic transformation is epic man!!

[KamYee]

Just noticed this thread..

Well my dear friend, you really had gained a lot...a nice gain I meant.. Did you finish the whole cake to get to this? Hey hey hey, it's still early morning here, a joke is fine right? LOL... Cheers...

The way you train, I suggest you go for your pro card.. do what you love to do man!!!! And help as many as you can......

[Whitekoala]

Just noticed this thread..

Well my dear friend, you really had gained a lot...a nice gain I meant.. Did you finish the whole cake to get to this? Hey hey hey, it's still early morning here, a joke is fine right? LOL... Cheers...

The way you train, I suggest you go for your pro card.. do what you love to do man!!!! And help as many as you can......

do any of you guys honestly think i could get my pro card?

I have only been training for a year and a half. How long would it take to get my pro card?

[Whitekoala]

Smolov Junior Bench Press Week 1, Day 1

Alright guys i have been busy so i will update my progress on Smolov

Day 1.

Bench Press- 170lbs 6 sets of 6 reps

This felt really easy and felt good. Happy with day 1.


Smolov Day 2, Wednesday

Bench Press- 180lbs 7 sets of 5 reps

This felt really good actualy the reps felt effortless on my 7th set.

Smolov must be doing the trick.

Cant wait to see how 190lbs will feel tomorrow

I should also note that i tried squatting i only did 300lbs for 3 reps. Not bad, but i thought i could do better.

Also my back has been killing me for the last 3 weeks.

I noticed that my back has been hurting from squatting. I thought it was from deadlifting. I was wrong.

I used a belt while i was squatting and i had literally no pain. But still i think there is a problem with my squatting technique.

There shouldn't be no pain, with or without a belt.

[Whitekoala]

bump

[JoeHemi]

Before pic is kinda ambiguous but the after shot shows you know your body well and have trained it up something kroniiiik.Congrats bro, keep it up.Respect and repped!

[Whitekoala]

Before pic is kinda ambiguous but the after shot shows you know your body well and have trained it up something kroniiiik.Congrats bro, keep it up.Respect and repped!

thx man