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Thread: Madcow 5x5 Intermediate
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02-14-2013, 10:35 AM #91
- Join Date: Dec 2006
- Location: Austin, Texas, United States
- Age: 38
- Posts: 854
- Rep Power: 386
In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!
My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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02-14-2013, 11:38 AM #92
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
Most impressive deads. I didn't pull 365 until a few weeks ago, even though my Squats have been 300+ for about 6-7 months, so whatever you're doing, keep doing it because it's obviously working.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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02-15-2013, 09:54 PM #93
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Thanks for the motivation you guys! My deads are definitely a strong point for me, it's gotta be my 6'2" wingspan at 5'9"
It feels great getting back to the numbers I was at before when I could still drop my deads between reps. I'll be ecstatic when I can hit 405 for 5 double overhand, just 40 more pounds to go!
Had a pretty damn good session today, hit everything except for my last set of curls but who really cares about that. I saw some high schoolers messing around with deads today on a weird half hex bar with 275 loaded on it. They kept blabbing about needing straps and gloves to lift it. I had to ask one of them for a spot on my heaviest set of bench and I didn't even bother asking him to not touch the bar. I was already expecting it. Oddly enough he surprised me with a perfect lift off and he kept his hands off the bar as I grinded through my last rep. I guess you never know what to expect out of people.
Bodyweight 179lbs
Low bar squat
175x5
210x5
240x5 w/ belt (I got to try out an inzer forever belt today. Too stiff imo and it dug into my hips and ribs. It didn't feel like it did anything except give me some nice bruises.)
290x3 w/ belt
210x8 w/ belt
Bench
105x5
130x5
155x5
180x5
210x3 hard but actually easier than 205 last week, sweet!
155x8
Power Clean
85x5
105x5
130x5
150x5
175x3
130x8
Barbell Curl
82x5x8/8/6
Lying tricep extensions
80lbs
3x8
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02-18-2013, 08:48 PM #94
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Only had about six hours of sleep again, f my bad habits!
Bodyweight: 180lbs
Low bar squat
145x5
180x5
220x5
255x5
290x4
Bench
105x5
130x5
155x5
185x5
210x3 (horrible bar path on this one, after my lift off it felt really fn heavy compared to last Friday)
Power Clean
90x5
110x5
130x5
155x5
175x5
Chinups +15lbs
3x5
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02-20-2013, 07:49 PM #95
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Bodyweight: 170lbs
Low bar squat
140x5
180x5
220x5/5
Press
85x5
100x5
120x5
135x4 failed halfway up at about head level on my 5th rep.
Deadlift
235x5
280x5
330x5
375x4
My last set was a complete f up on my part. I failed on the fifth rep about two inches off the ground, I almost never fail if the bar leaves the ground. I wasn't mentally ready to grind out a rep at the end of the set.
Also, I used a double overhand grip for the first three reps. On the third one my grip started to give out and it was really slow. Waste of energy that would've probably made me not miss rep 5.
Next time I'm using hook grip all the way through.
I got annoyed at my presses and tried to get 135 again.
Press
135x0
115x1
125x1
135x4 (failed at lockout, at least I got a little further than my first attempt earlier in the session)
That's three times I've missed 135, time reset back a few weeks on this.
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02-22-2013, 08:52 PM #96
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
bodyweight for last workout should've been 177 not 170
Bleh session today, really hard to get a full nights sleep lately.
Bodyweight: 180lbs
Low bar squat
145x5
180x5
220x5
255x5
295x3
220x8
Bench
105x5
130x5
160x5
185x5
215x2
160x8
Power Cleans
90x5
110x5
130x5
155x5
180x3
135x8
Lying tricep extensions
82.5x8/5/6
BB Curls
80x8
Had to stop doing barbell curls, started getting forearm pain from them in the past few sessions and it's been getting progressively worse.
DB hammer curls
30x8/8
Calf extensions
340 3x8
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02-26-2013, 07:12 AM #97
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
bodyweight 181lbs
Low bar squat
145x5
185x5
220x5
260x5
add belt
295x3 bleh
Bench
I messed around with a wider grip to see if it would be easier on my elbows. It messed up my last set and was rougher on my shoulders so I'm going to stick it out with my regular grip.
105x5
130x5
160x5
185x5
210x2
Power Clean
90x5
115x5
135x5
160x5
180x5
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02-27-2013, 09:42 PM #98
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Bodyweight 180lbs
low bar squat
150x5
185x5
220x5/5
Press
These are just regressing so I'm resetting back a few weeks and switching to pausing at the bottom. Pausing at the top makes the first rep really tough with the next few being a bit easier which just feels odd.
85x2
100x1
120x1
135x3
Switched to pausing at the bottom
70x5
85x5
100x5
115x5
Deadlift
235x5
280x5
330x5
375x4 ugh... failed a few inches off the ground again. I think my hips are too high from the start which makes a few inches off the ground a weak point. Usually getting it off the floor is the hardest part but today and last week when I failed getting it off the floor was fine then I just get stuck. Feels like I'm out of position instead of lacking the strength.
Chinups +17.5lbs
3x5
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03-01-2013, 10:06 PM #99
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Another bleh session today. Been feeling like I'm going to get sick past few days which could be the cause.
Bodyweight 180lbs
Low bar squat
150x5
185x5
220x5
add belt
260x5
295x3 I tried a friends belt on this set and I put it on way too tight which I found out halfway through this set. Still got the triple but it was harder than it should've been thanks to that
220x8 loosened the belt up a notch and this felt much tighter
Bench
105x5
130x5
160x5
185x5 easier than last week
210x2 -_- form felt solid, this was just fn heavy from the start I think its time to go back to 195 and actually get the set of five once and for all.
160x8
Power Clean
90x5
110x5
135x5
160x5
185x2 just gonna repeat this week, not really upset about this since I skipped a week on my spreadsheet.
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03-02-2013, 08:25 PM #100
- Join Date: Dec 2006
- Location: Austin, Texas, United States
- Age: 38
- Posts: 854
- Rep Power: 386
Interesting about your belt experiences recently. I find that the tighter the belt gets the more I get out of it. Also, I had bruising from the Inzer Forever the first day that I used it but not afterwards. Now it's the best thing on the planet. I rolled and unrolled it a bunch to help break it in and I wear it during most of my lifts.
Have you thought about taking a longer break from the gym to let your body recover, maybe three days or so? It sounds like you might benefit from it.In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!
My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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03-02-2013, 09:08 PM #101
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03-02-2013, 11:20 PM #102
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
I just happened to tighten it to the point where flexing my abs was uncomfortable so my abs weren't fully braced.
I'm too stubborn to stay out of the gym but I should probably take a light week soon. Your log makes taking a shot at SS for squats really tempting. I never tried it for low bar and your results are ridiculous!
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03-03-2013, 01:09 AM #103
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03-03-2013, 04:40 PM #104
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Dialing back the intensity a bit on everything except for deads. Doing my presses Starting strength style for now, been a bit discouraged with ramping sets. I need to change something up for a little bit. Keeping squats and deadlifts on madcows until deads stall. We'll see what to do from there.
Bodyweight 180lbs
Squats
Back to high bar squats for now until I hit a hard stall.
120x5
155x5
185x5
215x5
245x5
Pause bench
155 3x5
Chinups
5x5Last edited by randomalias; 03-03-2013 at 07:10 PM.
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03-04-2013, 09:08 AM #105
- Join Date: Dec 2006
- Location: Austin, Texas, United States
- Age: 38
- Posts: 854
- Rep Power: 386
In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!
My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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03-05-2013, 07:29 AM #106
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Even though I haven't taken extra rest days in a while lowering the intensity helped me a lot mentally last session. It's really draining missing lifts week after week. Feels great to make all of my reps easily even if its not at a challenging weight.
on a side note I'll probably have to take some extra rest days once overtime kicks in in the next few weeks. (Doing tax work right now)
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03-05-2013, 09:13 AM #107
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
It definitely wouldn't hurt to take extra rest days. Go back to the old intensity and then take 2 days off instead of just 1. Definitely wouldn't be too bad, especially since you're going to be putting in some long hours crunching numbers for us poverty stricken Americans who can't do our own damn taxes.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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03-05-2013, 11:17 PM #108
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03-08-2013, 07:09 AM #109
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03-10-2013, 05:07 PM #110
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03-12-2013, 07:21 PM #111
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03-13-2013, 12:42 AM #112
- Join Date: Dec 2006
- Location: Austin, Texas, United States
- Age: 38
- Posts: 854
- Rep Power: 386
In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!
My Log: http://forum.bodybuilding.com/showthread.php?t=150615573
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03-14-2013, 08:58 AM #113
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
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03-14-2013, 12:33 PM #114
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03-14-2013, 03:11 PM #115
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3945
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03-15-2013, 12:44 PM #116
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
I haven't gone heavy with paused yet so I guess I'll see how I like it in the coming weeks.
Yesterdays session got a bit off track on squats. No big deal though, just going to continue to 260 on Sunday.
Bodyweight: 181lbs
Squats
I had a hard time getting warmed up, lots of knee/hip/ankle pain so I just did lots of singles up to 275. A nice break from the squatting volume for me.
Press
105 3x5
Power Clean
165 5x3
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03-15-2013, 02:02 PM #117
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03-16-2013, 02:20 PM #118
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03-17-2013, 01:09 PM #119
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Squats went just fine today. Not doing the heavy triple session on Thursday didn't mess anything up.
I started using my new inzer 10mm forever lever belt today. Kept digging into my ribs on the first two sets I used it. Found a good position for it on my last set. Feels good so far, can't wait for it to break in.
Bodyweight 181lbs
Squat
130x5
160x5
Add belt
195x5
230x5
260x5 slooooow last rep but my form felt solid. None of my reps turned into a good morning. No excessive rest between reps either.
Pause Bench
45x5
95x3
135x1
155x1
170x5
170x6 (did the first rep touch n go by accident, last five were paused)
170x5
Weighted Chinups
10lbs 5x5
Close grip pause bench
135x8
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03-20-2013, 12:16 AM #120
- Join Date: Oct 2012
- Location: Washington, United States
- Age: 37
- Posts: 989
- Rep Power: 1849
Started working overtime today for tax season so I'm sure my sessions are going to be iffy for the next 3 weeks.
My bodyweights been hovering right around 181 so I think I need to up my calories a bit.
I tried using my inzer belt on deads and it was just annoying. Kept digging into my abs. I'll have to mess around with the tightness and position of it until I can find a good spot for it on deads.
Bodyweight: 181lbs
Skipped the light squats today since I'm a bit pressed for time.
Deadlift
245x5
285x5
340x5 I knew this session wasn't going to end well when I had to switch to a hook grip to finish out the set
390x2 Fn hard, form stayed pretty solid though.
Press
45x5
85x3
110 3x5 no bar speed slowdown yet.
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