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  1. #241
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Day of Madcow 5x5

    Week 1 day 1

    Squats
    WU
    45x10
    45x10
    95x6

    WS
    135x5
    165x5
    200x5
    235x5
    265x5


    Bench
    WU
    45x10
    45x5
    65x5

    WS
    80x5
    100x5
    120x5
    140x5
    160x5

    Rows
    95x5
    115x5
    135x5
    160x5
    180x5

    Chins
    BWx8,8,8

    Dips
    BWx10,8,12

    Fukking loved the first day, everything was light and I was in the zone, not sure if it's the workout or I was just in optimal condition today. But I'm more motivated than ever, and I'd def like to thank Anthony for starting MC and inspiring me to go with it.

    I feel that change is good and I'm 100% confidant I made the right choice in switching. The lifts were easy and straight to the point, made me feel like I accomplished so much in an hours time!
    NOW THAT'S WHAT I'M FAWKING TALKING ABOUT BIRD!!!

    That's an awesome job man and such a strong first workout. The sky is the limit man. Stick with this program bro and you'll just be throwing up beastly numbers man.

    Thanks for the shot out also, brought a slight tear to my eye
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  2. #242
    Motivated bigbird916's Avatar
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    Originally Posted by Anthony21 View Post
    NOW THAT'S WHAT I'M FAWKING TALKING ABOUT BIRD!!!

    That's an awesome job man and such a strong first workout. The sky is the limit man. Stick with this program bro and you'll just be throwing up beastly numbers man.

    Thanks for the shot out also, brought a slight tear to my eye
    Hell yeah bro! I wouldn't of thought to switch to 5x5 without you doing it honestly. I love the ramping up sets, doin work while warming up still haha. I hope the cow has much to in store for me! Cuz your already takin' muthafukin names bro, KEEP IT UP!!!!
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  3. #243
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Hell yeah bro! I wouldn't of thought to switch to 5x5 without you doing it honestly. I love the ramping up sets, doin work while warming up still haha. I hope the cow has much to in store for me! Cuz your already takin' muthafukin names bro, KEEP IT UP!!!!
    I like the structure also and frequency. The program is going to work out great for you, watch.
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  4. #244
    Motivated bigbird916's Avatar
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    Madcow 5x5

    Week 1 day 2

    Squats
    135x5
    165x5
    200x5
    200x5

    OHP
    80x5
    95x5
    110x5
    125x5 lightweight!

    Deadlifts
    210x5
    250x5
    295x5
    335x5 srsly a joke it was so easy

    Assistance
    Cable crunches
    95x15
    105x12
    105x12
    105x12

    Face pulls
    25x15
    30x15
    30x15
    30x15

    Really liking MC!!!! It's so straightforward, and for now it's easy. Squat form is already getting better, same with my flexiblity. I'm doing 10 min of stretching pre and post training, and it's helping a lot. Til wed!
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  5. #245
    Motivated bigbird916's Avatar
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    Madcow 5x5

    Week 1 Day 3

    Squats
    135x5
    165x5
    200x5
    235x5
    275x3
    200x8

    Bench
    80x5
    100x5
    120x5
    140x5
    165x3
    120x8

    Rows
    95x5
    115x5
    135x5
    155x5
    185x3
    135x8

    Assistance
    Dips
    BWx10,10,10,10,12

    Chins
    BWx6,5,5,8,6

    Week 1 wrapped up. Squats feel better than ever. Bench sucked today because I was forced to use the super slippery bench and couldn't get tight. Overall, really happy I made the switch.
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  6. #246
    worker ulsak's Avatar
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    If bird is happy, then Ulsak happy too! Stoked to see those PR coming
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
    my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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  7. #247
    Motivated bigbird916's Avatar
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    Originally Posted by ulsak View Post
    If bird is happy, then Ulsak happy too! Stoked to see those PR coming
    Thanks bro!

    I hope to see some big PRs in the next 9-18 weeks
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  8. #248
    Push, Pull, Destroy! Anthony21's Avatar
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    Week 1 and already killing it man, amazing work bro.
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  9. #249
    Motivated bigbird916's Avatar
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    Originally Posted by Anthony21 View Post
    Week 1 and already killing it man, amazing work bro.
    Man I just hope bench goes up!! Even if 225 is all I get, I'd be happy. I have a feeling squats will go way up..

    Giving up carb backloading though. Not seeing any results and feeling guilting as fukc for eating like crap all the time haha. Plus I can't even get enough calories, considering my legs have been sore for a week straight now LOL
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  10. #250
    Push, Pull, Destroy! Anthony21's Avatar
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    Hey man at least you gave it a go and figured it wasn't long term for you.

    All your lifts will go up.
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  11. #251
    Motivated bigbird916's Avatar
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    Originally Posted by Anthony21 View Post
    Hey man at least you gave it a go and figured it wasn't long term for you.

    All your lifts will go up.
    Yeah for sure.. I feel softer now for some reason, I think all the sh!t carbs are making me retain water and it doesn't help that I used to be a fatass. I had carbs in the morning for the first time in over a month today! I'm excited haha
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  12. #252
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Yeah for sure.. I feel softer now for some reason, I think all the sh!t carbs are making me retain water and it doesn't help that I used to be a fatass. I had carbs in the morning for the first time in over a month today! I'm excited haha
    haha hell yea man have them carbs whenever the fawk you so please to haha.

    I couldn't eat like that long term man. To me it's just not a realistic approach to nutrition.
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  13. #253
    Motivated bigbird916's Avatar
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    Originally Posted by Anthony21 View Post
    haha hell yea man have them carbs whenever the fawk you so please to haha.

    I couldn't eat like that long term man. To me it's just not a realistic approach to nutrition.
    Well the way I see it, it was worth a shot. Plus I feel like I couldnt even get the 4k cal I need to get big bro, with no breakfast and all.

    But now with 5x5 I have to be in optimal shape for all that heavy-azz lifting!
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  14. #254
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Well the way I see it, it was worth a shot. Plus I feel like I couldnt even get the 4k cal I need to get big bro, with no breakfast and all.

    But now with 5x5 I have to be in optimal shape for all that heavy-azz lifting!
    I guess me personally I don't like to follow something that tells me when I can eat and what I can eat. I'm a grown ass man and if I want to eat breakfast i'll eat some fawking breakfast haha.


    4k huh? I'm slowly building up calories. I'm at like 3k right now. My next run with MC i'll slowly go to 3,500
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  15. #255
    Motivated bigbird916's Avatar
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    Originally Posted by Anthony21 View Post
    I guess me personally I don't like to follow something that tells me when I can eat and what I can eat. I'm a grown ass man and if I want to eat breakfast i'll eat some fawking breakfast haha.


    4k huh? I'm slowly building up calories. I'm at like 3k right now. My next run with MC i'll slowly go to 3,500
    Hahaha that's right, gotta live life too you know, I hate when a diet has dictates your lifestyle like that.

    Well like 3800ish. That's what I was/now am shooting for, and I track my macros and sh!t on my phone so it actually makes it pretty easy to see what I need. I just try and eat a huge-ass bfast and then try and eat every 2-3 hours after that.
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  16. #256
    Push, Pull, Destroy! Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Hahaha that's right, gotta live life too you know, I hate when a diet has dictates your lifestyle like that.

    Well like 3800ish. That's what I was/now am shooting for, and I track my macros and sh!t on my phone so it actually makes it pretty easy to see what I need. I just try and eat a huge-ass bfast and then try and eat every 2-3 hours after that.
    Well damn I'm slacking. I need to start eating on that Bigbird protocol haha.
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    Originally Posted by Anthony21 View Post
    Well damn I'm slacking. I need to start eating on that Bigbird protocol haha.
    LOL it aint easy!!!

    Bro, I had an idea. Now that we're on that same 315 squat/405 dead, we should have a friendly little competition to get to 405/500! Motivate each other maybe?

    I would do it for bench too, but for some reason I'm a weak kunt hahaha. But tell me what you think bro!
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    Originally Posted by bigbird916 View Post
    LOL it aint easy!!!

    Bro, I had an idea. Now that we're on that same 315 squat/405 dead, we should have a friendly little competition to get to 405/500! Motivate each other maybe?

    I would do it for bench too, but for some reason I'm a weak kunt hahaha. But tell me what you think bro!
    I'm in bro. I'm all for motivating one another and pushing each other to reach our best. Let's do it man.

    How do you want to lay it out? I have a deload for a week and start my 2nd 9 week run on 12/17/12
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    Originally Posted by Anthony21 View Post
    I'm in bro. I'm all for motivating one another and pushing each other to reach our best. Let's do it man.

    How do you want to lay it out? I have a deload for a week and start my 2nd 9 week run on 12/17/12
    I'd say from just now? Hard to say bro haha, I start my 2nd week today. I would have a week up on you, but then again you already have a whole cycle on me but it's up to you man, let me know what you think
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    What's the goal of the competition? Are you trying to get to a certain number for your 1RM come the end of week 9?
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    Originally Posted by Anthony21 View Post
    What's the goal of the competition? Are you trying to get to a certain number for your 1RM come the end of week 9?
    Just to see who can achieve a 1rm of 405/500 first, not in any particular order or time. Just for no good reason at all, IMO it's good for our motivation bro.

    I'm hoping I can pull a 465 at the end of my current 9 weeks. Squat 365 maybe? I'll just roll with bench and see what happens.
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    Originally Posted by bigbird916 View Post
    Just to see who can achieve a 1rm of 405/500 first, not in any particular order or time. Just for no good reason at all, IMO it's good for our motivation bro.

    I'm hoping I can pull a 465 at the end of my current 9 weeks. Squat 365 maybe? I'll just roll with bench and see what happens.
    Well I can tell you you'll definitely be able to squat 405 and pull 500 well before me haha.

    If all goes well with my 2nd 9 week cycle and I hit my numbers my 1rms would look like this.

    Squat 350

    Bench 268

    Dead 400
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    Originally Posted by Anthony21 View Post
    Well I can tell you you'll definitely be able to squat 405 and pull 500 well before me haha.

    If all goes well with my 2nd 9 week cycle and I hit my numbers my 1rms would look like this.

    Squat 350

    Bench 268

    Dead 400
    Oh so your talking what the calculator actually estimates, I was just saying what I "hope" for. I'm at work so I can't look at my spread right now. If I can remember correctly tho, they're like this:

    Squat 380

    Bench 221

    Dead 472

    Don't quote me lol, but we'll see! Your heavy deads look a lot better than mine tho. Is your percentage less than 12.5?
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    Yea i'm going off what the MC excell spread spits out as my 1rm based off my week 9 5rep numbers, that's if I hit those numbers.

    I need to work on my speed with my deadlifts and I want to work on getting tighter and my hips a little lower before my pull.
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    Originally Posted by Anthony21 View Post
    Yea i'm going off what the MC excell spread spits out as my 1rm based off my week 9 5rep numbers, that's if I hit those numbers.

    I need to work on my speed with my deadlifts and I want to work on getting tighter and my hips a little lower before my pull.
    IMO your deadlift is near perfect, I wouldn't even worry about the hips because remember it's a deadlift not a squat! That's what I've always heard in denfense of the lower hips for the dead. I think you'll speed will come with time, I wouldn't worry bro!
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    Originally Posted by bigbird916 View Post

    Squat 365

    Bench 221

    Dead 458
    Fixed
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    Madcow 5x5

    Week 2 Day 1

    Squats
    135x5
    170x5
    205x5
    240x5
    275x5

    Felt ok today, not 100%


    Bench
    82x5
    103x5
    125x5
    145x5
    165x5

    Rows
    95x5
    115x5
    140x5
    162x5
    185x5

    Assistance

    Dips
    BWx12,12,12,12,12

    Chins
    BWx10,6 haha didn't feel it today

    DB curls
    35x12
    35x12
    35x12

    Starting week 2 and feeling ok, wasn't in the zone today but you can't be every day of course. I'm done with backloading, didn't see anything from it and felt like a fatass eating chit food all the time. I prefer bfast anyway.
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    You seem to be happy with Madcows, bro. Considering the diet, I know I've mentioned it before, but I think it's worth to say it again: Intermittent Fasting really works and it's supereasy. The con side is that you will postpone the breakfast.
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    Originally Posted by ulsak View Post
    You seem to be happy with Madcows, bro. Considering the diet, I know I've mentioned it before, but I think it's worth to say it again: Intermittent Fasting really works and it's supereasy. The con side is that you will postpone the breakfast.
    I am so far, it's quite simple and easy to follow!

    I just can't get my daily calories without bfast it seems, plus i have to drink 3 cups of coffee to curb my hunger which is not convient. I'll def try IF at some point again
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  30. #270
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    Originally Posted by bigbird916 View Post
    IMO your deadlift is near perfect, I wouldn't even worry about the hips because remember it's a deadlift not a squat! That's what I've always heard in denfense of the lower hips for the dead. I think you'll speed will come with time, I wouldn't worry bro!
    I wouldn't say near perfect. I definitely have some things to work on to improve my pull

    Originally Posted by bigbird916 View Post
    Madcow 5x5

    Week 2 Day 1

    Squats
    135x5
    170x5
    205x5
    240x5
    275x5

    Felt ok today, not 100%


    Bench
    82x5
    103x5
    125x5
    145x5
    165x5

    Rows
    95x5
    115x5
    140x5
    162x5
    185x5

    Assistance

    Dips
    BWx12,12,12,12,12

    Chins
    BWx10,6 haha didn't feel it today

    DB curls
    35x12
    35x12
    35x12

    Starting week 2 and feeling ok, wasn't in the zone today but you can't be every day of course. I'm done with backloading, didn't see anything from it and felt like a fatass eating chit food all the time. I prefer bfast anyway.
    Real nice workout Bird. I definitely understand not being in the zone every time. The important thing is you went in that gym and killed it anyways. Nice stuff.
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