Bird's big 531 log

[Anthony21]

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

[bigbird916]

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!!!!

[Anthony21]

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.

[bigbird916]

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!

[bigbird916]

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.

[ulsak]

If bird is happy, then Ulsak happy too! Stoked to see those PR coming

[bigbird916]

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

[Anthony21]

Week 1 and already killing it man, amazing work bro.

[bigbird916]

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

[Anthony21]

Hey man at least you gave it a go and figured it wasn't long term for you.

All your lifts will go up.

[bigbird916]

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

[Anthony21]

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.

[bigbird916]

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!

[Anthony21]

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

[bigbird916]

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.

[Anthony21]

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.

[bigbird916]

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!

[Anthony21]

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

[bigbird916]

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

[Anthony21]

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?

[bigbird916]

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.

[Anthony21]

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

[bigbird916]

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?

[Anthony21]

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.

[bigbird916]

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!

[bigbird916]

Squat 365

Bench 221

Dead 458

Fixed

[bigbird916]

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.

[ulsak]

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.

[bigbird916]

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

[Anthony21]

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

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.