Madcow 5x5 Intermediate

[nyrippetoe]

I only had 6 hours of sleep which messed up my presses. I need to get used to my new work schedule >.<

Low bar squat
140x5
175x5
210x5
210x5

Press
85x5
100x5
120x5
135x3

Deadlift
230x5
275x5
320x5
365x5

You'll hit those presses next time.

Once again, thumbs up on your pulling. You've got some serious strength there, particularly compared to your other lifts.

[HoneyBadger300]

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.

[randomalias]

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

[randomalias]

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

[randomalias]

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.

[randomalias]

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

[randomalias]

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

[randomalias]

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

[randomalias]

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.

[nyrippetoe]

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.

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.

[HoneyBadger300]

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.

My forever lever bruises the shiz out of my hips every time I use it.

[randomalias]

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.

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!

[HoneyBadger300]

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!

Think long term! You can't keep going full speed and ignoring potential problems. Work smarter, not harder. Definitely don't fight through pain!

[randomalias]

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
5x5

[nyrippetoe]

Think long term! You can't keep going full speed and ignoring potential problems. Work smarter, not harder. Definitely don't fight through pain!

+1

Important and obvious advice that needs to be respected.

[randomalias]

+1

Important and obvious advice that needs to be respected.

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)

[HoneyBadger300]

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)

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.

[randomalias]

Good session today, finally got 375 in the bag on deads.

Bodyweight 182lbs

Squat
120x5
155x5
185x5/5

Press
45x5
85x1
95x5/5/5

Deadlift
235x5
280x5
330x5
375x5

[randomalias]

Last nights workout:

Bodyweight 181lbs

Squat
130x5
160x5
190x5
225x5
255x3 easy
190x8

Pause bench
160 3x5 easy, bar speed was smooth through all sets

Power Clean
155 5x3

Lying tricep extensions
60 3x8

Calf extensions
270 3x8

[randomalias]

Bodyweight 181lbs

Squat
130x5
160x5
190x5
225x5
255x5

Press
45x5
85x2
100x5/5/5

Chinups
+5lbs x 5/5/5/5/5

[randomalias]

Awesome session today, finally hit the 380 on deads I stalled at last December

Bodyweight 179lbs

Squat
130x5
160x5
190x5/5

Pause bench
45x5
95x3
135x5
165x5/5/5 no grindy reps yet

Deadlift
240x5
285x5
335x5
380x5

[nyrippetoe]

Awesome session today, finally hit the 380 on deads I stalled at last December

Bodyweight 179lbs

Squat
130x5
160x5
190x5/5

Pause bench
45x5
95x3
135x5
165x5/5/5 no grindy reps yet

Deadlift
240x5
285x5
335x5
380x5

Yes! Strong pulls!

[HoneyBadger300]

Awesome session today, finally hit the 380 on deads I stalled at last December

Bodyweight 179lbs

Squat
130x5
160x5
190x5/5

Pause bench
45x5
95x3
135x5
165x5/5/5 no grindy reps yet

Deadlift
240x5
285x5
335x5
380x5

Nice paused bench! I didn't paused a couple weeks ago on my volume bench and it was terrible! I was so spent! So good job on those.

Yes! Strong pulls!

Agreed.

[randomalias]

Thanks! I gotta say that I prefer paused bench over tng. I find it easier to stay tight and retain a consistent bar path.

[HoneyBadger300]

Thanks! I gotta say that I prefer paused bench over tng. I find it easier to stay tight and retain a consistent bar path.

I agree and disagree. You do stay much tighter on paused, so for volume training and light day I do paused (if possible, volume bench is pretty hefty for me since I'm weak!) but on my intensity days I like to do tng just so I can get it up and get it over with.

[randomalias]

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

[HoneyBadger300]

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

Way to change it up around your needs. Smart thinking.

[randomalias]

Yeah there was no way I was going to get through the squatting that day. Felt great to just do some singles on squats and call it a day. I think my hips are just beat up from low bar squats a while back.

[randomalias]

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

[randomalias]

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.