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  1. #1
    Registered User dabucche's Avatar
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    maximizing my lifts @181

    hey all, been browsing this forum for a while, and figured its time to log my lifts and hopefully get some feedback.

    I've been weightlifting for about 3 years, and probably havent seen the progress I should have, but I'm happy with where I'm at considering my weight. I started with Stronglifts 5x5, and that worked very well, and got me to the >315 squat range. Then I goofed off and tried my own programs, which left me very slow progress. I've been running Madcow's for the past 2 weeks, havent had any trouble on it so far, and I have very high hopes for it. Ideally, I want to stick with Madcow's until my linear gains are completely sapped. My current long-term goal is 1225@181, with a 455 squat, 315 bench, 455 deadlift. I'm hoping to get that before the end of my sophomore year, if not sooner. now onto my starting stats:
    weight:162
    height:5'8
    -----------------------------
    squat:340
    bench:210
    deadlift:320
    over head press:140
    row:225


    -------------------------------------------------------------------------------------------------------------------------
    Today's Lifts
    gym weight:162

    Squats:
    135x5
    185x5
    225x5
    275x3
    305x3<------ I actually went deeper than I typically do on these, by accident. Felt out of groove.

    Bench:
    135x5
    155x5
    170x5
    180x3
    190x3<------ relatively easy for a heaviest set.

    row:
    135x5
    155x5
    175x5
    195x3
    205x3<------ Once again, relatively easy

    thoughts: I'm trying to gain as much weight as I can to keep up with the progression, but I walk atleast 4 miles every day, and I only have 2 swipes into the dining commons every day. I guess I'll just pig out in dorm
    Last edited by dabucche; 10-12-2012 at 05:54 PM.
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  2. #2
    Registered User dabucche's Avatar
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    Madcow Week 3 Day 1
    gym weight:163

    Squats:
    135x5
    185x5
    225x5
    245x5
    295x5<------ felt easier today, but probably went an inch high in a couple of these. I'm still happy with them.

    Bench:
    135x5
    155x5
    175x5
    185x5<------ Felt difficult, but I knew I would get all the reps.

    row:
    135x5
    155x5
    175x5
    185x5
    195x5<------these were not difficult.

    thoughts: So I gained a pound, ill try to keep gaining a pound a week (or two), which should help me with the progression. I think I'll try to get 3 more weeks after this week, and then reset my lifts 5lbs below 85% and 5lbs below 90%. We'll see though.
    Last edited by dabucche; 10-16-2012 at 02:37 PM.
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  3. #3
    Registered User dabucche's Avatar
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    Madcow Week 3 Day 2
    gym weight:164

    Squats:
    185x5
    185x5
    185x5
    185x5
    185x5<------Meh, boring stuff

    Overhead Press:
    95x5
    105x5
    115x5
    125x5<------These seem to take the progression really well.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    295x5<------I pull sumo, and these felt heavy but managable. Good stuff.

    thoughts: So I gained another pound, I think that my weight is no longer a problem. I deadifted 285 last week, but I think its a good idea to have it the same as my squat, so it wont be as taxing. And the stretching is really important, I need to do duckwalks inbetween all my squat and deadlift sets, or else I curve my back on the deads.
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  4. #4
    Registered User dabucche's Avatar
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    Madcow Week 3 Day 3
    gym weight:164

    Squats:
    135x5
    185x5
    225x5
    275x3
    310x3<------Happy with these, they felt easy.

    Bench:
    135x5
    155x5
    175x5
    185x3
    195x3<------Last one was somewhat of a grinder.

    row:
    135x5
    155x5
    185x5
    185x3
    210x3<------Heavy, but not too bad.

    thoughts: No weight gain. I'm beginning to think that my bench strength isnt increasing quite fast enough for the progression, but its almost there. I'll keep a close eye on it.
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  5. #5
    Registered User NIsrael's Avatar
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    if you want feedback throw some vids up
    http://www.youtube.com/user/NIsrael1988/videos
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  6. #6
    Registered User dabucche's Avatar
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    Originally Posted by NIsrael View Post
    if you want feedback throw some vids up
    Well I'm ok with no feedback for now, I'm obviously in the early stages so I don't mind just keeping track of my progression. Plus I dont have a camera or a decent phone to take a vid with. Thanks though

    Today was a rest-day, just did some stretching, skydiving, and foam rolling. Not necessarily in that order
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  7. #7
    Registered User dabucche's Avatar
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    Madcow Week 4 Day 1
    gym weight:164

    Squats:
    135x5
    185x5
    225x5
    275x5
    300x5<------felt heavy on my back, squatted all the reps with ease though.

    Bench:
    135x5
    155x5
    175x5
    190x5<------wasnt easy but I was confident I would get all of them.

    row:
    135x5
    155x5
    175x5
    185x5
    200x5<------surprisingly easy.

    thoughts: No weight gain. I'm not taking long enough breaks, I probably finished my set of squats within 10 minutes. I think I'll start taking one advil before I go to bed to reduce DOMs or any other kind of inflammation. And I need to start eating snacks more if I wanna keep gaining weight.
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  8. #8
    Registered User dabucche's Avatar
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    Madcow Week 4 Day 2
    gym weight:165

    Squats:
    185x5
    185x5
    185x5
    185x5
    185x5<------Meh, boring stuff

    Overhead Press:
    95x5
    105x5
    115x5
    130x5<------More difficult than expected. Easily got the reps though.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    300x5<------Once again, felt heavier than expected. I need to focus on using more legs and less back.

    thoughts: So I gained another pound, and I'm adament about gaining 2 more pounds by monday. I dont want to stall for a while. OHP's were more difficult, but that doesnt bother me too much: The difficulty of the deads urk me.. I think my weightgain and work on form will br enough though.
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  9. #9
    Registered User dabucche's Avatar
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    Madcow Week 4 Day 3
    gym weight:166

    Squats:
    135x5
    185x5
    225x5
    275x5
    315x3<------This set messed with my head. I became intimidated by it, and it affected my groove.

    Bench:
    135x5
    155x5
    175x5
    200x3<------will comment in "thoughts".

    row:
    135x5
    155x5
    175x5
    195x5
    215x3<------Felt heavy, not to bad.

    thoughts: The last rep on bench was a terrible grinder, and now I need to roll back the numbers. I'm thinking 10lbs off every lift; everything is mostly fine apart from bench. My projected bench max is 220 now, and 4 weeks ago it was 205, so I can't complain. I'll PM some strong people and ask what I should do.
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  10. #10
    Registered User xRequiem's Avatar
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    first off, you need to quit making 10 and 15lb jumps. why are you doing that? 5lb increase on upper body and 10lb on lower a week is more than enough.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

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  11. #11
    Registered User dabucche's Avatar
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    Originally Posted by xRequiem View Post
    first off, you need to quit making 10 and 15lb jumps. why are you doing that? 5lb increase on upper body and 10lb on lower a week is more than enough.
    I dont do that. I lower the reps and increase the weight on the last day. So lets say I squat 300x5 and 315x3 one week. The next week I'll do 305x5 and 320x3. So I'm only increasing each lift by 5lbs each week.
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  12. #12
    Registered User dabucche's Avatar
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    So I PM'ed Gnuckols about my situation and he gave some very hearty advice. From now on I'm incorporating Smolov Jr Bench Program into Madcows. My bench needs a little bit more help than my other lifts.
    __________________________________________________ __________________________________________________ _
    Smolov Jr saturday Bench
    gym weight:167

    Bench:
    135x5
    155x5
    175x5
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3

    thoughts: Difficult at first, but as I progressed through the sets they kept getting easier. Maybe I need a more extensive warm up?
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  13. #13
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    Originally Posted by dabucche View Post
    So I PM'ed Gnuckols about my situation and he gave some very hearty advice. From now on I'm incorporating Smolov Jr Bench Program into Madcows. My bench needs a little bit more help than my other lifts.
    __________________________________________________ __________________________________________________ _
    Smolov Jr saturday Bench
    gym weight:167

    Bench:
    135x5
    155x5
    175x5
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3

    thoughts: Difficult at first, but as I progressed through the sets they kept getting easier. Maybe I need a more extensive warm up?
    Seen many people say the reps got easier, subbed


    How old are you?

    Strong lifts for 164


    I'm thinking of running smolov soon
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  14. #14
    Registered User dabucche's Avatar
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    Originally Posted by shaneaunt View Post
    Seen many people say the reps got easier, subbed


    How old are you?

    Strong lifts for 164


    I'm thinking of running smolov soon
    thanks dude, I'm 18 years old and a freshman at Umass amherst. I've heard good things about smolov jr, but I obviously cant give opinions about it cus I just started today lol.
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  15. #15
    Registered User dabucche's Avatar
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    Madcow Week 5 Day 1
    gym weight:166

    Squats:
    135x5
    185x5
    225x5
    275x5
    305x5<------Not to heavy, I'm actually surprised how easy these are.

    Bench:
    95x5
    95x5
    135x5
    155x6
    155x6
    155x6
    155x6
    155x6
    155x6<------Still VERY sore from yesterday, but had to do them.

    row:
    135x5
    155x5
    175x5
    195x5
    205x5<------Felt heavy, not to bad.

    thoughts: So Massachusetts declared a state of emergency (hurricane Sandy), and my gym is not gonna be open tomorrow, so I figured its better to get my squats and rows in now, and just deal with the lack of recovery on bench. Everything went fine though, so I'm happy with this session.
    Last edited by dabucche; 10-28-2012 at 04:53 PM.
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  16. #16
    Registered User dabucche's Avatar
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    Madcow Week 5 Day 2
    gym weight:171

    Squats:
    185x5
    185x5
    185x5
    185x5
    185x5<------The obligatory boring stuff

    Bench:
    135x5
    155x5
    170x5
    170x5
    170x5
    170x5
    170x5
    170x5<------the last rep of the last set was tough, but I got all the numbers so I'm not worried about it.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    305x5<------I thought I originally low-balled these for better recovery, but know I'm thinkin otherwise. Heavy off the floor, and had to reset grip.

    thoughts: The scale claims that I've gained 5 pounds in the past 4 days, but in all reality, last night I went to the dining commons at 11 instead of getting dinner at 7. I would imagine that skewed things a bit. I'm definitely heavier though.
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  17. #17
    Registered User dabucche's Avatar
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    Madcow Week 5 Day 3
    gym weight:173

    Squats:
    135x5
    185x5
    225x5
    275x5
    320x3<------ I knew I would get all the reps, not too much trouble here.

    Bench:
    135x5
    155x5
    180x4
    180x4
    180x4
    180x4
    180x4
    180x4
    180x4
    180x4<------the last rep on the last two sets were slow.

    row:
    135x5
    155x5
    175x5
    195x5
    220x3<------ I think I have bad form on these, I probably bounce with it a little to get it up

    thoughts: Turns out the scale knows what its talking about, lol, hoping the extra weight-gain will carry over to my lifts. I'm gonna try to finish this 3 week cycle of smolov then take a much deserved deload.
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  18. #18
    Registered User xRequiem's Avatar
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    like I said you're not doing the program correctly, I have no idea what you're trying to do with the squats. this is how the progress should look

    week 1
    m: 315x5
    f: 325x3

    week 2
    m 325x5
    f 335x3

    week 3
    m 335x5
    f 340x3

    week 4
    m 340x5
    f 350x5

    this is what ur doing
    week 3
    m 295x5
    f 310x3

    week 4
    300x5
    315x3

    week5
    305x5
    320x3

    no idea what you're doing lol
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

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  19. #19
    Registered User dabucche's Avatar
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    Originally Posted by xRequiem View Post
    like I said you're not doing the program correctly, I have no idea what you're trying to do with the squats. this is how the progress should look

    (example)

    this is what ur doing

    (my programming)

    no idea what you're doing lol
    http://stronglifts.com/madcow-5x5-training-programs/
    This is the template that I use for Madcow. This says "here is the madcow template that I recommend you to follow...", so apparently theres more than one version.
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  20. #20
    Registered User xRequiem's Avatar
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    no, you're just doing it wrong.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

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  21. #21
    Registered User dabucche's Avatar
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    Originally Posted by xRequiem View Post
    no, you're just doing it wrong.
    I gave you a link, theres nothing more I can do. If you disagree, so be it.
    __________________________________________________ __________________________________________________ ___
    Smolov Jr Saturday Bench
    gym weight:171

    Bench:
    135x5
    135x5
    155x5
    175x5
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3
    190x3

    thoughts: Same numbers as last week, but I didnt plan on increasing it yet. Long story behind this, but I'm unusually sore today and I was still capable of the same weights.
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  22. #22
    Registered User xRequiem's Avatar
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    you gave me a link to the program. you're just not doing it
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

    For uneventful videos of me lifting
    https://www.instagram.com/jawn.mcintyre/
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  23. #23
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    Originally Posted by xRequiem View Post
    you gave me a link to the program. you're just not doing it
    1.No more 5 sets of 5 with the same weight. Instead you'll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1x5). Ramped up sets are easier than 5x5 across, especially since you should now be Squatting around 300lb.
    2.No more workout to workout increases. You'll no longer add weight 3x/week because your body doesn't recover that fast anymore once at the intermediate level. Instead you'll increase the weight on a weekly basis - every week you'll lift 5lb more than the previous week.
    3.No more heavy Squats 3x/week. Wednesday is a light Squat day where you'll be Squatting less weight than on Monday and Friday. This light day provides you extra physical and mental recovery for Friday's workout.

    How Madcow Works. Remember 1x5 stand for ramped up sets - 4 sets of 5 reps with the weight increasing until you reach your last heavy set of 5. Here's the Madcow template that I recommend you to follow...
    Monday Wednesday Friday
    squat 1x5 light squat 2x5 squat 1x3
    bench 1x5 Overhead press 1x5 bench 1x3
    row 1x5 deadlift 1x5 row 1x3




    I changed around the bench into Smolov Jr. Apart from that, yes, I do this program correctly.
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  24. #24
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    i know but how you're adding weight is wrong. im not trying to argue with you let me type it out again.

    week 1
    m405x5
    f 415x3

    wk2
    m 415x5
    f 425x3

    wk3
    m 425x5
    f 435x3

    check my earlier post for how you have been adding weight
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

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  25. #25
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    Originally Posted by xRequiem View Post
    i know but how you're adding weight is wrong. im not trying to argue with you let me type it out again.

    week 1
    m405x5
    f 415x3

    wk2
    m 415x5
    f 425x3

    wk3
    m 425x5
    f 435x3

    check my earlier post for how you have been adding weight
    Ok, So basicly I need to add 10lbs to each squat session a week instead of 5? Because in the second Statement they say add 5lbs per week. I mean, I just wanted to do this as legit as possible to make it work, if I'm actually doing something wrong, then thanks for helping (and dealing with me lol)..

    I just genuinely don't see how I'm doing anything wrong.

    EDIT: xRequiem: "add 10lbs on squats and deads til you stall. then take 5lbs off and starting adding 5lbs a session. " Just saw this on another thread. This may or may not be correct; I'm making slow, good progress using Madcow the way I am now. The way I see it, I have no need to fix something that isnt broken.
    Last edited by dabucche; 11-04-2012 at 04:57 PM.
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  26. #26
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    week 3
    m 295x5
    f 310x3(300x3)

    week 4
    300x5
    315x3 (305x3)

    week5
    305x5
    320x3 (310x3)

    I put in parenthesis the correct weight you should be doing if you make 5lb jumps. You're basically makign the program a lot harder.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201

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  27. #27
    Registered User dabucche's Avatar
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    Madcow Week 6 Day 1
    gym weight:172

    Squats:
    135x5
    185x5
    225x5
    275x5
    310x5<------difficult, but I knew I would get all of them.

    Bench:
    135x5
    155x5
    165x6
    165x6
    165x6
    165x6
    165x6
    165x6<------Much easier than last week, probably because I wasn't sore this time around.

    row:
    135x5
    155x5
    175x5
    195x5
    210x5<------Starting to get more difficult too.

    thoughts: Really looking forward to my deload in 2 weeks, I'm starting to get worn out. Like I said before, After I finish this cycle of smolov Jr, I'll take my deload, and reset my numbers to where they are currently (apart from bench).
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  28. #28
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    Madcow Week 6 Day 2
    gym weight:172

    Squats:
    185x5
    185x5
    185x5
    185x5
    185x5

    Bench:
    135x5
    155x5
    180x5
    180x5
    180x5
    180x5
    180x5
    180x5<------Surprised with how easy these were. I got high hopes for smolov jr now.

    Deadlift:
    135x5
    185x5
    225x5
    275x5
    310x5<------probably the most difficult set since my "week 4 day 3" bench set.

    thoughts: Bench felt good today, but the deadlifts were surpisingly hard. Its not even 3 plates, I dont know why such a high number lift is becoming so difficult so fast. I have been changing my form around lately though (trying to perfect sumo technique), so maybe thats it.
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  29. #29
    Registered User dabucche's Avatar
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    Madcow Week 6 Day 3
    gym weight:174

    Squats:
    135x5
    185x5
    225x5
    275x5
    325x3<------Felt fine, I think I'll make progression off this program for a while.

    Bench:
    135x5
    155x5
    175x5
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4
    190x4<------my pressing is the strongest its ever been. The last rep of the last set on bench was ugly tho.

    row:
    135x5
    155x5
    175x5
    205x5
    225x3<------felt heavy, but I'm happy with it.

    thoughts: So looking back on it, I had my feet really wide (toes almost at plates) when deadlifting because I thought that was correct form for sumo. Turns out that is not the case lol, I'll just have my feet at a width where I feel the strongest. Good session today though, I'm up to 174lbs.
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  30. #30
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    Smolov Jr Saturday Bench
    gym weight:175

    Bench:
    135x5
    155x5
    175x5
    185x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x3
    200x2<------Aggravating, but I don't think its a big deal.

    thoughts: Didn't get the last rep, but this may be the most difficult bench session out of the 3 week cycle. I added 10lbs to the lifts for this week, and I was only planning on doing 5lbs next week, so I'm not too concerned.
    On another note, I'm completely flaring my arms when I bench, which is alot more of a problem.
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