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  1. #1
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Oklahoman does it Texas style

    I joined BB.com because I didn't want to pay out the a*s to join Mehdi's inner circle, and I've been putting off starting this thread since I joined because of all the miscers, naysayers, and haters on this forum, but I've decided it's time because I want to share my experience with SL 5x5 and the past few weeks of Madcow, with everyone.

    Some back story, I started SL 5x5 in early January 2012. I weighed 145 and squatted about 135, but only because I hadn't done squats in a long time and wanted to start really light. At the time I was in the military and had build up some pretty decent leg strength from rucking and finning and such. My body type is simple; wiry, extreme hardgainer, but using SL 5x5 I was able to put on 20 pounds of lean muscle in just 6 months. Because I was in Afghanistan and operating at the time, I couldn't even have the strictest workout schedule, or the best diet, but it just goes to show that SL 5x5 is a great beginner's program.

    I want to give some background of what I was lifting so I'll give 1 workout a month starting in February (when I actually started keeping a log)

    Feb 1 (by this time I had already made some serious progress and I think I had stalled, I don't remember)
    Squat 225 5x5
    Bench 145 5x5
    BO Row 135 5x5

    March 1 (operating)
    March 3
    Squat 250 3x5
    Bench 165 5x5
    BO Row 135 5x5 (I began incorrectly by doing underhand grip rows, during Feb I deloaded a bunch and switched to Overhand grip)

    March 31-April 9, missed workouts, took a few days to rest and refit before hitting the gym again.
    April 13
    Squat 260 3x5
    Bench 185 3x5 (first time ever benching 185, I was so proud)
    BO Row 150 1x5, 155 4x5

    May 1
    Squat 275 5,3 failed
    OHP 140 5,4,3 failed
    DL 295 1x5

    June 2
    Squat 315 1x5 (first time, proudest day so far. Hit that 3 plate squat)
    OHP 165 5,3 bar seemed to slip forward as it was coming down, took a lot of strength to keep it "in the track", couldn't finish the sets
    Deadlift 305 1x5, 1x3 (Deadlift is my weakness. I love it, but I seem to be no good at it)

    Early June I came back from Afghanistan and was pretty much beer soaked for the next 2 months, plus I was in a different gym with different plates and different bars. It was a lot of change for me, so the numbers fluxuated and I had to deload. Intentionally deloaded on squats because I had been stalled at 315 squat ever since I hit it that first time.

    July 2
    Squat 295 1x5
    OHP 145 1x4 (switched from a fat bar to a whipping bar) 2x5
    Deadlift 275 1x5

    The rest of my numbers are a mix of frustrating stalls over and over until September when I started Madcow.

    Cliffs:
    Hardgainer
    Started super light, built up from scratch
    Got fed up with stalling
    Switched to Madcow

    Goals:
    405 Squat
    455 Deadlift (atleast)
    230 Bench (gotta break through 2 plates)
    185 lbs BW (+20 lbs)
    Last edited by HoneyBadger300; 11-08-2012 at 10:55 PM.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  2. #2
    Dysfunctional Veteran HoneyBadger300's Avatar
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    So in September I got out of the Marine Corps and moved back to Oklahoma. I now have a more reasonably stable workout schedule and can focus more on lifting and eating.

    So let's see what Madcow has done for me in the past few weeks.
    Madcow uses ramped up warmup sets instead of the typical 5x5 or 3x5.

    1st Monday
    Squat: 150/185/220/260/
    295 1x5

    Bench: 95/115/140/160/
    185 1x5

    BO Row: 70/90/105/125/
    140 1x5

    1st Wednesday
    Squat: 150/185/
    220 2x5

    Overhead Press: 85/100/120/
    135 1x5

    Deadlift: 195/235/270/
    310 1x5

    1st Friday
    Squat: 150/185/220/260
    300 1x3 | 220 1x8

    Bench: 95/115/140/160
    190 1x3 | 140 1x8

    BO Row: 70/90/105/125
    145 1x3 | 105 1x8


    2nd Monday
    Squat: 150/190/225/265/
    300 1x5

    Bench: 95/120/145/165/
    190 1x5

    BO Row: 75/90/110/125
    145 1x5

    2nd Wednesday
    Squat: 150/190
    225 2x5

    OHP: 90/105/125
    140 1x5

    Deadlift: 200/240/280
    320 1x5

    2nd Friday
    Squat: 150/190/225/265
    310 1x3 | 225 1x8

    Bench: 95/120/145/165
    195 1x3 | 145 1x8

    BO Row: 75/90/110/125
    145 1x3 | 110 1x8
    Last edited by HoneyBadger300; 11-08-2012 at 10:27 PM.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  3. #3
    Dysfunctional Veteran HoneyBadger300's Avatar
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    3rd Monday
    Squat: 155/195/235/270
    310 1x5

    Bench: 100/120/145/170
    195 1x5

    BO Row: 75/90/110/125
    145 1x5


    3rd Wednesday
    Squat: 155/195
    235 2x5

    OHP: 90/105/125
    140 1x5

    Deadlift: 135/205/245/285
    325 1x5 PR


    3rd Friday
    Squat: 155/195/235/270
    320 1x3 | 235 1x8 (PR)

    Bench: 100/120/145/170
    200 1x3 | 145 1x8

    BO Row: 75/90/110/125
    150 1x3 | 110 1x8




    4th Monday
    Squat: 160/200/240/280
    320 1x5 (everything after this is a new PR)

    Bench: 100/125/150/175
    200 1x5

    BO Row: 75/90/115/130
    150 1x5


    4th Wednesday
    Squat: 160/200
    240 2x5

    OHP: 90/110/125
    145 1x5

    Deadlift: 135/210/250/295
    335 1x5 (everything after this is also a PR)


    4th Friday
    160/200/240/280
    325 1x2 | 240 1x8 couldn't get the heavy set, fell forward and didn't want to hurt myself saving it so I just sat down in the rack, had the power rack pins high enough that I didn't get hurt.

    Bench: 100/125/150/175
    205 1x3 | 150 1x8

    BO Row: 75/90/115/130
    155 1x3 | 115 1x8
    Last edited by HoneyBadger300; 11-08-2012 at 10:44 PM.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

    Best
    415/295/455x2 1165
    Goal
    448/339/515 1302
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  4. #4
    Dysfunctional Veteran HoneyBadger300's Avatar
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    5th Monday
    Squat: 165/205/245/285
    325 1x5, was able to get it even though I missed the 1x3 on Friday, and drank all weekend. Oktoberfest!

    Bench: 105/130/155/180
    205 1x5

    BO Row: 80/95/115/135
    155 1x5


    5th Wednesday
    Squat: 165/205
    245 2x5

    OHP: 95/115/130
    150 1x5

    Deadlift: 215/255/300
    340 1x5


    5th Friday
    Squat: 165/205/245/285
    335 1x3 | 245 1x8

    Bench: 105/130/155/180
    210 1x3 | 155 1x8

    BO Row: 80/95/115/135
    160 1x3 | 115 1x8



    Now that we're all caught up, my problem is this. I've maintained the same lean body weight (165 pounds) since June, even though my lifts are again starting to shoot through the roof. It's frustrating being a hardgainer because I can never "bulk", which actually slows my gains and is why I'm in the middle of a week off right now. Muscles were tight and sore after doing SL 5x5 and Madcow 3 days a week for almost 10 straight months. What diet advice can you guys give me? I want to be 185, <10% BF and vascular as hell. I've already got the <10% BF, and vascularity, but I'm obviously willing to sacrifice it for the time being so I can bulk and get my strength up. My 405 squat goal is more important to me than my 185 BW goal, though I can't see myself getting any bigger than that, not even in my dreams. Ha! Thanks for checking out my workout log, and dropping off any advice or encouragement, much appreciated.
    Last edited by HoneyBadger300; 11-08-2012 at 10:55 PM.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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    415/295/455x2 1165
    Goal
    448/339/515 1302
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  5. #5
    Emo Killer biodarwin's Avatar
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    Originally Posted by HoneyBadger300 View Post
    so I can bulk and get my strength up. My 405 squat goal is more important to me than my 185 BW goal, though I can't see myself getting any bigger than that, not even in my dreams. Ha! Thanks for checking out my workout log, and dropping off any advice or encouragement, much appreciated.
    The best thing I can say is try to find foods which are as calorie dense as possible and eat them At the end of the day it really comes down to 2 things. Calories in vs Calories out and getting enough protein. The rest can be taken care of in the gym. Good luck!
    Workout / Fat Loss Log -> http://forum.bodybuilding.com/showthread.php?t=149037733

    Previous maxes:
    ATG Back Squat 135 -> 250 | 1RM = 310
    Bench Press 135 -> 197.5 | 1RM = 260
    Deadlifts 225 -> 335 | 1RM = 410
    Rows from the Floor 110 -> 175
    OH Press 85 -> 137.5
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  6. #6
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Thanks for the advice, glad someone is taking a peek. I'm just trying to find and eat more of those calorie dense foods. I'm having to stretch my stomach again, it shrank while overseas. Huge bummer.

    I'll hopefully get some form check and depth check videos on here soon so everyone can critique and I can start doing even better.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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    415/295/455x2 1165
    Goal
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  7. #7
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Finally, after 2 weeks of being out of the gym since my workout buddy was on a hunting trip (he's got the membership, and I just go as a guess), and 1 missed workout, I was able to go to sling some iron.

    6th Wednesday

    Squat: 170/210
    250 2x5

    OHP: Missed OHP because there too many idiots running around the gym, couldn't get any space, and someone would have definitely been bumping into my bar. People are dumb and inconsiderate here, and I didn't feel like dropping up to 155 lbs on my head/throat.

    DL: 220/265/305
    350 1x5 w/ belt and chalk. Felt great, form was great, grip was strong as fuh. Held the last rep at the top for 3-5 seconds to work on grip strength for the future. New PR, pumped as hell right now.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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  8. #8
    i dont want a large farva yowhattapfatso's Avatar
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    in on this
    and man I know those feels with stalling on all the lifts.
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  9. #9
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by yowhattapfatso View Post
    in on this
    and man I know those feels with stalling on all the lifts.
    Thanks for looking. Hopefully I get past it since I had those two weeks off, already upped my Deadlift by 10 pounds. I'm excited to see what I can do tomorrow, 340 squat and 215 bench. That'll be a new 5RM for bench, new 3RM for squat.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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    415/295/455x2 1165
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  10. #10
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Not a great lift day today. I was overzealous and tried to do week 6's Friday workout instead of just repeating week 5 to get back into it. Feels bad bro.

    6th Friday

    Squat:170/210/250/295
    340 1x1 (failed) | 250 1x8
    Like I said, I was overzealous and thought I could do it based on hitting my deadlift on wednesday. Was wrong. Lesson learned, I'll do week 6's monday (345 1x5).

    Bench: 105/130/160/185
    215 1x2 | 160 1x8
    Almost had the last rep on my heaviest set. Right pec and right tricep failed at the same time and I nearly killed myself. Spotter just tapped the bar on the right side a couple time to assist me with getting up. I still count it as a fail. The 1x8 set was equally hard, 7th and 8th set I thought were going to come down on me, just rotated my wrist and kept driving through. Finished strong

    BO Row: 80/100/120/140
    160 1x3! | 120 1x8!
    Nailed it, felt really good. Didn't kip or drop my hips at all. On my heaviest set though, I've been setting the bar down between reps, just for a split second to check my form, back angle, and such. So it's really a 1x1 1x1 1x1, but they're so close together that it's not really a rest or anything, and since I'm not rushing to get through the set, I don't kip (drop my hips or buck my shoulders). I'm content with setting the bar down. What are your guys' thoughts on this?

    All in all, not a bad workout, learned from my mistakes and didn't get hurt. A big ole' bear of a dude, late 30's at least 230 lbs came up to me while I was benching and said, "I was impressed with those squats you were doing! That weight would have broken me in half!" I smiled and told him I'd been working on it for a while.
    Last edited by HoneyBadger300; 11-16-2012 at 11:15 AM.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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  11. #11
    Dysfunctional Veteran HoneyBadger300's Avatar
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    A poem my dad found for me, I love it:


    Down this road, in a gym far away,
    a young man was once heard to say,
    "no matter what i do, my legs won't grow"
    he tried leg extensions, leg curls, and leg presses , too
    trying to cheat, these sissy workouts he'd do.

    from the corner of the gym where the big men train,
    through a cloud of chalk and the midst of pain
    where the noise is made with big forty fives,
    a deep voice bellowed as he wrapped his knees.
    a very big man with legs like trees.

    laughing as he snatched another plate from the stack
    chalking his hands and monstrous back,
    said, "boy, stop lying and don't say you've forgotten,
    the trouble with you is you ain't been SQUATTIN'.
    My log http://forum.bodybuilding.com/showthread.php?t=149523363

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  12. #12
    i dont want a large farva yowhattapfatso's Avatar
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    We had the same 215lbs 3rd rep bench press fail today lol

    It sounds like you were doing Pendlay Rows. I prefer to pull that way just because I can explode up (like power cleans) from the ground and then return to the floor to catch my breath between reps.

    Do you normally do BO Rows at a 45 degree angle?
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  13. #13
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by yowhattapfatso View Post
    We had the same 215lbs 3rd rep bench press fail today lol

    It sounds like you were doing Pendlay Rows. I prefer to pull that way just because I can explode up (like power cleans) from the ground and then return to the floor to catch my breath between reps.

    Do you normally do BO Rows at a 45 degree angle?
    I used to do 45 degrees. I've started doing back parallel to the ground, but there's so much speculation involved that I'm not sure which angle is correct. Which one do you think is "correct" for this program? It's not even catching my breath, as much as it is a form check, just trying to be safe and not mess up my lower back since I have a bad hip already.
    Last edited by HoneyBadger300; 11-17-2012 at 02:44 AM.
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  14. #14
    i dont want a large farva yowhattapfatso's Avatar
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    yowhattapfatso is offline
    I think both pulls will make you stronger HOWEVER (comma dramatic pause) Mehdi recommends the Pendlay Row and goes on to add a bunch of bro-science/anecdotes on his website - http://stronglifts.com/how-to-perfor...ect-technique/

    Pendlays will put less stress on your lower back since you wont be holding the loaded BB for the duration of the set. I can say without fear of getting called a ******* that I've done cable rows in lieu of BB rows because my back/hips were aching after heavy squats.

    Try both and do the one that feels most comfortable.
    (which for me is Pendlays)
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  15. #15
    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by yowhattapfatso View Post
    I think both pulls will make you stronger HOWEVER (comma dramatic pause) Mehdi recommends the Pendlay Row and goes on to add a bunch of bro-science/anecdotes on his website - http://stronglifts.com/how-to-perfor...ect-technique/

    Pendlays will put less stress on your lower back since you wont be holding the loaded BB for the duration of the set. I can say without fear of getting called a ******* that I've done cable rows in lieu of BB rows because my back/hips were aching after heavy squats.

    Try both and do the one that feels most comfortable.
    (which for me is Pendlays)
    Thanks for the link, I haven't been on the site in a while. That's exactly what I do now and my lower back doesn't feel that strain that it used to later in the week after rowing. Thanks again, when are you gonna do 215 bench again? I think I'll be attempting again this Friday.
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    i dont want a large farva yowhattapfatso's Avatar
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    Originally Posted by HoneyBadger300 View Post
    Thanks for the link, I haven't been on the site in a while. That's exactly what I do now and my lower back doesn't feel that strain that it used to later in the week after rowing. Thanks again, when are you gonna do 215 bench again? I think I'll be attempting again this Friday.
    I'm going to shake it off and attempt 215x5 on monday's workout. There were too many things going against me and it was just a bad lift day.

    How many calories are you eating over maintenance?
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    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by yowhattapfatso View Post
    I'm going to shake it off and attempt 215x5 on monday's workout. There were too many things going against me and it was just a bad lift day.

    How many calories are you eating over maintenance?
    Yeah I don't know too much about maintenance and eating over and crap like that, still trying to build a good diet. Right now I'm just aiming for 4-5k cals a day since my metabolism is so effin high. It sucks.
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    Dysfunctional Veteran HoneyBadger300's Avatar
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    New workout today. Since I didn't hit my weight goals on Friday I'm repeating the last week.

    7th Monday

    Squat:170/210/250/295
    335 1x(3)(2) Couldn't do the straight 5 reps, had to re-rack it and take a few breaths before finishing the set.

    Bench: 105/135/160/185
    210 1x5 Just a repeat of a 5RM, it was pretty easy.

    Pendlay Row: 80/100/120/140
    160 1x5 Moved up from Friday... Program had me doing the same weights for some reason. Felt good.

    All in all a good workout. Friday I'm going to add 1 pound to each side on squats and see how I do. So I'll be doing 337 1x3. 340 was just... a lot for me on Friday, can't wait! Did 5 reps of Front squat with the bar today after I was done squatting. It was just different, felt good though. Feel more soreness in my glutes and just above my knee, medially. I'm excited to start working my weigh up in the weight, my plan is to do it just like I did back squats, quickly work up to a decent work weight and then slowly add weight after that. Anyone have any advice? What's everyone else doing today?
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    A new day. Wanted to try something new so I did a few sets of front squat just to get a feel for them and see what works and what doesn't.

    7th Wednesday

    Front Squat: 45/95/135
    185 1x3 Felt fine and I definitely have more in me, just need to figure out how to hold the bar best. I did a push press grip and my wrists just got too over extended and fatigued, so I'll keep watching videos and reading and try to figure out what works best for me.

    Overhead Press: 95/115/135
    155 1x5 Felt great, had to fight for the last rep.

    Deadlift: 135/225/270/315
    360--0 Definitely not ready for it yet, couldn't even get it off the ground and I didn't want to fight for it and mess myself up. 315 was pretty dang easy though, so that's nice. Had great form, 5 reps, no belt, Nailed it. I'll try it again next week, if I still can't get it, I'll add 5 instead of 10 pounds so I'll be attempting 355.

    All in all a pretty good day, really happy with it even though I took it easy today. Gonna hit the front squats a lot harder next week, I like them!
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    i dont want a large farva yowhattapfatso's Avatar
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    For the front squats are you holding onto the bar with clenched fists? I find it easier to have my finger tips under the bar while my hands are relaxed.



    The bar rests on the shelf created by my delts so I can theoretically (and I have done this) straighten my arms out and squat without the bar dropping. You really need to grease the groove with front squats - do more with good form to get better at them.

    For the deadlifts....eee!!
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    Originally Posted by yowhattapfatso View Post
    I find it easier to have my finger tips under the bar while my hands are relaxed.
    I did exactly this, but my elbows were lower than his in the picture, probably why I felt more torque on my wrists. How bad should the bar be karate chopping me in the throat? Would marks on my collar bones denote good bar placement, or is it too low/far forward. I guess it'd be easiest for me to just take a video of what I'm doing and then have you critique it, but I'm not tech savvy at all. Thanks for your help, and for following my workouts.
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    i dont want a large farva yowhattapfatso's Avatar
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    Elbows tend to drop a little when the weights get heavy, just concentrate on keeping the elbows high to the sky.
    The bar shouldn't be cutting off your air passage or anything but there will be some slight discomfort and I get a few bruises above and below my collarbone after FSquats so that's normal.

    A form video would help out a lot. Take vid with phone, upload it to computer, upload to youtube. I think with iphones and androids you're able to upload directly to youtube
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    Originally Posted by yowhattapfatso View Post
    Elbows tend to drop a little when the weights get heavy, just concentrate on keeping the elbows high to the sky.
    The bar shouldn't be cutting off your air passage or anything but there will be some slight discomfort and I get a few bruises above and below my collarbone after FSquats so that's normal.

    A form video would help out a lot. Take vid with phone, upload it to computer, upload to youtube. I think with iphones and androids you're able to upload directly to youtube
    Thanks for that, I'll be sure to shoot one next Wednesday when I Fsquat again.
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    I am in like Flin
    I am currently prepping for a Bodybuilding show, follow my journey :

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    trying to get strong again

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    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by burlyman619 View Post
    I am in like Flin
    Originally Posted by xRequiem View Post
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    Thanks to both of you. I might be changing things up in a bit. I've been seriously looking into Texas Method and I like the increased volume. I'm still seeing gains from Madcow, but I wonder what they'd be like if I increased my volume back to 5x5 (3x5 on recovery day) from 1x5 right now.

    What do you guys think, should I stay strong on Madcow and finish it out, or see what happens with Texas Method. I've got pretty mixed feelings, but I am on a short small plateau right now on squats. I think I'll give it another week on Madcow, pending your guys' opinions.
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    worker ulsak's Avatar
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    Looked into 5/3/1 bro?
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
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    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by ulsak View Post
    Looked into 5/3/1 bro?
    Honestly, nothing more than a passing glance. I like something structured. There's so many options in a gym that if someone says "5/3/1, just go bro" I'll be lost for forever, which is why I've stuck to Madcow and am now looking into Texas Method. Do you think you could give me a "down and dirty" run down of what 5/3/1 is? I've only heard of Wendler's 5/3/1 too.
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    worker ulsak's Avatar
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    Originally Posted by HoneyBadger300 View Post
    Honestly, nothing more than a passing glance. I like something structured. There's so many options in a gym that if someone says "5/3/1, just go bro" I'll be lost for forever, which is why I've stuck to Madcow and am now looking into Texas Method. Do you think you could give me a "down and dirty" run down of what 5/3/1 is? I've only heard of Wendler's 5/3/1 too.
    It's is pretty much about doing mainlifts; squat, deadlift, bench and OHP on separate days and has progression pattern of percents on the 1RM . Pretty much like madcows. The system is arrayd in weeks( waves) and a four week period sums up a cycle.The 5/3/1 stands for the prescibed reps on the last work sets plus AMRAP:s . Also there various templates to choose from; like bodyweight, triumvirate, BBB. It a very flexible system. Here's a couple of links to look at if I managed to raise your attention...

    http://www.t-nation.com/free_online_..._pure_strength

    http://www.muscleandstrength.com/wor...ng-system.html
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
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    Dysfunctional Veteran HoneyBadger300's Avatar
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    Originally Posted by ulsak View Post
    It's is pretty much about doing mainlifts; squat, deadlift, bench and OHP on separate days and has progression pattern of percents on the 1RM . Pretty much like madcows. The system is arrayd in weeks( waves) and a four week period sums up a cycle.The 5/3/1 stands for the prescibed reps on the last work sets plus AMRAP:s . Also there various templates to choose from; like bodyweight, triumvirate, BBB. It a very flexible system. Here's a couple of links to look at if I managed to raise your attention...

    http://www.t-nation.com/free_online_..._pure_strength

    http://www.muscleandstrength.com/wor...ng-system.html
    It's definitely worth looking into, even if it's after Madcow. Thanks for your links, I'll absolutely be taking a look.
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