plsm first training log: Madcow 5x5

[plsm]

This is my first online training log. I've kept a log for a about 18 months now and will still keep it in my notebook and on my computer. But this will hopefully help me be able to get feedback and figure out how to get stronger.

I started lifting almost 2 years ago after several years of triathlon. Yep, my lungs are solid. I even worked up to a 70.3 miler. It was tough. Then I got really bored. I mean, REALLY bored. So I switched to powerlifting and I don't ever see myself getting bored.

Anyway, current best lifts are 350/235/450. Madcow 5x5 started this week, Monday actually, so I'm going to put in both Mon and Wed workouts:

Monday:

Squat
5 140
5 175
5 210
5 245
5 280
Bench
5 95
5 120
5 145
5 165
5 190
Row
5 70
5 85
5 100
5 120
5 135

Wednesday:

Squat
5 140
5 175
5 210
5 210
Press
5 80
5 100
5 115
5 130
Deadlift
5 230
5 275
5 320
5 365

For nutrition: I weighed in at 219 at the beginning of this. If my lifts all go according to program, the next 14 weeks, then I'd like to hit a 1200 total in my November meet. With that in mind, I am going to be in bulk mode. I am not a thin man as it is but I don't do well for strength when I cut weight. I certainly don't see myself getting any stronger while on a cut or maintenance diet. I'll worry about cutting when my strength is much higher.

Not sure if anyone will be following this but there it is.

Cheers!

[plsm]

In addition to this program, I also try and walk 3-4 times a week. 2 miles at a time. I also do Taekwondo with my sons. I'm the big chubby guy who is always trying to kick higher. I figure the flexibility will be good for me, going forward. We're almost at red belt, which is cool. One day I'd like to do some amateur strongman comps but I've got a long ways to go for strength first.

[plsm]

A bit late in getting this update on here but I worked out on Friday:

Squat
5 140
5 175
5 210
5 245
3 285
8 210
Bench
5 95
5 120
5 145
5 165
3 195
8 145
Row
5 70
5 85
5 100
5 120
3 140
8 120

Things are still feeling pretty light and the recovery has been super easy. I know it'll get harder as time goes on but I hope I don't get bored too soon.

That said, I've got some traveling coming up in the next several weeks so I plan to adjust my training accordingly. Next week I only have Mon-Wed to workout, which sucks. Then I'll be in Pittsburgh for a week but I've got a place to train. The hard part will be when I go to California in August for a couple weeks. With driving, I am not sure which days I'll be able to make it to a gym...or even which gym I'll be able to use. Ugh.

[plsm]

Here we go: week 2 of Madcow 5x5

Today was a fairly easy day. The last set, of course, is sort of tough but I feel like my workload is much lower than it used to be. I am hoping that this program actually works for me and that I'm not wasting 12 weeks of my training. Then again, if I am able to progress as the chart indicates, then it will absolutely be worth it.

This week I am going to have to move right into heavy deadlifts on Tuesday - at least that'st he plan right now - so we'll see how that goes. I'll likely just skip the light squats since I'll be back at heavy squats on Wednesday and then be done for the week.

Another thing I've noticed is that I'm in and out of the gym much quicker at this point. Today's time at the gym was right at an hour and that included 15 minutes of stretching, putting shoes on, knee sleeves, etc.

Today:

Squat

95x5
140x5
180x5
215x5
250x5
285x5

Bench

45x10
100x10
120x10
145x5
170x5
195x5

Row:

45x10
70x10
90x10
105x5
125x5
140x5

[plsm]

Today felt much better than this day, last week. I don't know what it was but the deadlifts were far more comfortable. Maybe it's the extra carbs in my diet. Anyway, here it is:

Squat
145x5
180x5
215x5
215x5

OHP
85x5
100x5
120x5
135x5
135x5

Deadlift
235x5
280x5
330x5
375x5

I don't know if this program will take me where it says it will. If so, then I might be able to break 1200 at my next meet. Not spectacular, I know, but it would be 200 pounds more than my meet in February. I'd like that a whole lot. Honestly, as long as I get up over 1100, I'll consider it a win of a training year.

[plsm]

Well, I was traveling Thursday-Sunday this past week. I had lifted on Wednesday and so was planning to hit the gym on Friday. I found an LA Fitness that has exactly 1 squat cage and 1 rack. But there were thousands of ellipticals and tread mills to keep most people busy. The one I went to was in Columbus, OH and I'll definitely give them a shout out as they let me workout without paying the daily fee. Very cool.

I arrived at 6 AM but felt like sh*t. Not exactly sure why but I was having sweats and my head was pounding. I was there, though, so I wanted to workout. Once the guy got done with his epic sets of squat cage curls, I had my turn. I didn't do any row this day because the sh*t feeling made me take much longer breaks. Oh well. I got to squat and bench. It felt good.

Here's what I did:

Squat
95x5
145x5
185x5
225x5
265x5
295x3
225x8

Bench
45x10
135x8
135x5
155x5
175x5
200x3
155x8

As I was wrapping up a couple of guys wanted to use the cage. I asked them if they wanted me to leave it set where it was at and they responded that they weren't squatting, but doing upright rows. I am sure that the squat rack actually enjoyed being used for its intended purpose even if only once.

Monday morning I slept in. Got home super late from Columbus. Got to the gym around 8:15. I was hungry but needed to push through and get the workout done. Here's what I did:

Squat
95x5
145x5
185x5
225x5
265x5
295x5

Bench
45x5
100x5
135x5
155x5
175x5
200x5
200x5

Row
45x5
70x5
95x5
110x5
130x5
145x5

It felt good today. The lifts are not super easy but we're nowhere near difficult yet. I can still knock out the whole workout in under an hour. So, I am looking forward to weeks 5+ in the Madcow program. I want to hit 400+ squat and 500+ deadlift in November!

[plsm]

Alright, week 3, Wednesday workout. I felt good. Things are still under an hour, even on deadlift days. My top set felt a bit heavy but not overly so. I do wonder if there will come a time when I have to deviate from the program and only add 5# per week instead of 10#. I want to try and run this program as it's written rather than having to change it up a whole bunch. So the keys, I think, will be eating and sleeping. I need to do more of both. Weight is holding steady though up a little this morning (221) after some Mexican food last night (okay, a TON of it!).

Squat
95x5
150x5
185x5
225x5
225x5

Overhead Press
45x10
85x5
100x5
120x5
140x5
140x5

Deadlift
135x5
185x5
240x5
290x5
335x5
385x5

[plsm]

It's Friday of week 3. Things are starting to get heavy but everything was still solid and not much rest needed between sets. The worst was, after my set of 3 I tore down the squat rack and walked away before remembering that I needed to do a set of 8. lol.

Squat
95x5
150x5
185x5
225x5
260x5
300x3
225x8

Bench
45x10
100x10
135x5
160x5
185x5
205x3
160x10

Row
45x5
70x5
90x5
105x5
125x5
150x5
135x8

It still feels good to be doing rows since I hadn't done them for nearly a year before starting this program. I'd love to get to bodyweight (220). And, speaking of bodyweight, I'm finally going up a bit! I figured I would need to eat at a surplus on this program so I've been hitting 3,000 calories every day. Surprisingly, it's taken to this week before the weight moved. I'm happy about that and hoping I won't lose the gains next week while traveling. I'll be downing 3 protein shakes a day (with oats and milk) so that will hopefully help. Then I'll just eat everything I can.

[pynadathgeorge]

Hey man cool progression! Did you go on SL 5x5 before this? I'm currently on SL 5x5. Numbers are

Squat : 125kg

Bench : 100kg

Deads : 140kg

OHP. : 60kg

BBR. : 70kg

I'm getting to the point where I'm gonna probably hit my first deload. But I'm thinking even then I'm not going to be pushing more.

I've been looking at Madcow for this reason.

[plsm]

Hey man cool progression! Did you go on SL 5x5 before this? I'm currently on SL 5x5. Numbers are

Squat : 125kg

Bench : 100kg

Deads : 140kg

OHP. : 60kg

BBR. : 70kg

I'm getting to the point where I'm gonna probably hit my first deload. But I'm thinking even then I'm not going to be pushing more.

I've been looking at Madcow for this reason.

Thanks! Yeah, I did Stronglifts for a good long while. Then I dicked around for awhile doing some silly powerbuilding program. It's not awful but it wasn't for me. It was just a way for me to waste time, unfortunately. Then I did 5/3/1 for 6 months and had some decent progress but that made me think that I wasn't done with linear progression. So I looked into Madcow and made the switch. It's been good thus far but I'm only on week 4. I am hopeful that it will give me an 1100+ total by November.

Good luck with your training! I'm not yet advanced but I'd be happy to answer as many questions as I can. I'm a bit older as a beginner so maybe I can help you with that aspect. Keep it up!

[plsm]

So, I had another workout on Monday...week 4 of madcows so now it's getting heavyish. It felt heavier than it really was due to the circumstances. I woke up at 2 AM and drove 5 hours to Pittsburgh where I will be for the week. I found a great gym here, the Exercise Warehouse, and promptly got my week long membership ($25) and settled in to a workout. The problem was that it was at 4:30 PM after a long day of class. I was exhausted and a bit bloated (water, salt intake all wrong during travels). I still pushed through and hit all my lifts. I am looking forward to getting home next week.

However, I've never lifted in a real powerlifting gym. This is one of those. They even have lots of strongman equipment. It's a great place and almost makes me wish I lived here. Then it took me 30 minutes to drive the 4 miles to get there. I'll take my college football gym that takes me 3 minutes to get to.

Here's the workout from Monday:

Squat:
45x5
95x5
135x5
185x5
225x5
265x5
300x5

Bench:
80x5
100x5 (these two first sets were dumbbells 40s, 50s, while I waited for a bench to open up)
135x5
185x5
205x5
205x5

Row:
45x10
111x5
111x5
131x5

[HoneyBadger300]

Pretty cool, you have about the exact same numbers I did when I ran Madcow. In for results.

[pynadathgeorge]

Thanks! Yeah, I did Stronglifts for a good long while. Then I dicked around for awhile doing some silly powerbuilding program. It's not awful but it wasn't for me. It was just a way for me to waste time, unfortunately. Then I did 5/3/1 for 6 months and had some decent progress but that made me think that I wasn't done with linear progression. So I looked into Madcow and made the switch. It's been good thus far but I'm only on week 4. I am hopeful that it will give me an 1100+ total by November.

Good luck with your training! I'm not yet advanced but I'd be happy to answer as many questions as I can. I'm a bit older as a beginner so maybe I can help you with that aspect. Keep it up!

Thanks dude! I think I will be starting madcow next week. I also realised I need to eat MORE! 3000 cals a day is a lot to eat and I need to be eating this. I weigh 190lbs but with a gut! Lol! But I'll worry about cutting once my strength is up.

Cool progression btw! I wish my DL were getting heavier, I'm sticking on 150kg as 1RM, oh well it might change once I start next week!

As someone who has started on Madcow, what numbers should I start on in your opinion?

Thanks

[plsm]

Thanks dude! I think I will be starting madcow next week. I also realised I need to eat MORE! 3000 cals a day is a lot to eat and I need to be eating this. I weigh 190lbs but with a gut! Lol! But I'll worry about cutting once my strength is up.

Cool progression btw! I wish my DL were getting heavier, I'm sticking on 150kg as 1RM, oh well it might change once I start next week!

As someone who has started on Madcow, what numbers should I start on in your opinion?

Thanks

If you're confident that those numbers above represent a 5RM that doesn't leave you completely drained then plug those in. It'll give you a running start and starting light only means it'll be longer before you need to deload.

Good luck!

[plsm]

Pretty cool, you have about the exact same numbers I did when I ran Madcow. In for results.

This gives me good hopes! Thanks!

[HoneyBadger300]

This gives me good hopes! Thanks!

Great bro! 8 more weeks and then I'll have some tips for you.

[plsm]

Alright, another day at the visiting gym. This place is really cool. I can imagine, though, if there were tons of people trying to powerlift it'd get annoying. There's a squat cage, squat rack, and a monolift. I've stayed at the cage and, today, I did everything there because no one else was waiting for it.

Squat:
95x5
135x5
185x5
225x5
225x5

Overhead Press:
45x10
85x5
105x5
125x5
140x5
140x5

Deadlift
135x5
185x5
245x5
295x5
345x5
395x5

It all felt good today but, due to a mistake on my alarm, I had to lift later in the day again. Definitely not my preferred way of doing it. This time, though, I made sure to just sip on protein shakes throughout the day so I wasn't bloated come lifting time. It worked out well. Then I crushed some McDonald's and plan to get some more food a little later.

Lame moment at the end though. They have signs all over the place saying "chalk on your hands, not on the floor." So I was really careful to make sure to heed that rule. Then, after my last deadift set, I took my belt off and tossed it down and it hit my chalk container and sent all my chalk (big pieces and dust) all over the freaking floor! I was so pissed! So, I cleaned it up as best as I could. Hopefully they let me workout again on Friday. I only use chalk on Wed, for deadlifts, so hopefully it won't be a problem. Felt like an ass though.

[psychodiver9]

Innn

[HoneyBadger300]

Chalk problems happen. At least you tried to clean it up, if more people cleaned up after themselves like you then it wouldn't have to be a rule. Good job hitting your numbers today!

[plsm]

Chalk problems happen. At least you tried to clean it up, if more people cleaned up after themselves like you then it wouldn't have to be a rule. Good job hitting your numbers today!

Thanks! Another element I've changed, this week, is I'm not using any pre-workout. I figured, with my travels, I'd give my body a bit of a break from the stuff.

[plsm]

Alright, so the end of this week was as crazy as the start! On Thursday night I got only 5 hours sleep and then, on Friday, I had to sit in class all day and then drive 5 hours home. I was not too pleased with the set up but getting back a day earlier to see my family was worth it. Of course, that meant going to my regular summer gym, which is nothing like the one in Pitts. Oh well. Glad to be home. Good night sleep last night and hit it hard today.

Squat:
95x5
150x5
190x5
225x5
265x5
310x3
225x8

Bench:
45x10
105x10
135x5
155x5
185x5
210x3
155x10

Row:
45x10
75x5
95x5
125x5
180x1
155x3
125x8

Alright, so the rows were messed up. Apparently, gym math is hard. I finished the 125 set and realized I needed to go up 30 pounds to get to 155. So I put a 25 on one side and then a 25 on the other. Then 2.5s on each side (to make it 30, right?). I rowed it once and thought my biceps were going to break. I was wondering why it was so hard and at first thought it was because I was pulling from a bit of a deficit (instead of using 45# plates, I had stacked 2 25s on each side along with smaller ones). When I went for it a second time and realized it was way too heavy to do, I stared to recount my poundage. That's when I realized I am dumb and had put 180 on the bar rather than 155. Dropped it down and rested a bit and was able to knock out the 155 without any problems.

Next two weeks will suck even more than this past one. We are traveling from the Midwest to California. That means 2 days on the road - each way - followed by crazy schedule of seeing family and doing "fun" stuff while we're there. No rest for the weary. Oh well. I have scoped out the local YMCAs in the area and they have an $8 drop in fee. The hope is to hit the gym 5x while in Cali and then once more when we get home so I don't miss anything. Of course, if I do then we'll have to regroup at the end and figure out where to jump back into Madcow.

[plsm]

Talk about STUPID! The two week trip ripped into my workouts. I had no creatine, no preworkout, and only had access to the gym 3x in almost two weeks! Oh well. All of that coupled with deficient sleep and food meant for crappy workouts anyway. Next time I just take the time off I think.

Wednesday

This was the only day the first week I was able to get to the gym so I did all the lifts...well, almost all:

Squat:
45x5
95x5
135x5
185x5
225x5
265x5
315x5

Bench
45x10
95x5
135x5
155x5
185x5
210x5

OHP
45x5
85x5
105x5
125x5
145x3
135x5

Deadlift
135x5
185x5
225x5
275x5
315x5
365x5
405x3

Monday

I thought this week would be better, or normal, but it had all kinds of problems. Basically, I am going to repeat the week next week.

Squat
95x5
135x5
185x5
225x5
275x5
315x5

Bench
45x10
110x5
135x5
160x5
190x5
215x4
205x3
185x5
135x10

Row
45x5
75x5
95x5
115x5
135x5
160x5

Wednesday
Squat
95x5
155x5
195x5
235x5
235x5

OHP
45x10
90x5
110x5
125x5
145x5

Deadlift
135x5
255x5
305x5
355x5
405x4

Basically, I missed deadlift reps both weeks and bench lift too. I need to regroup and start over next week with proper rest, nutrition, and supps. Hopefully this doesn't derail my training for the upcoming meet. Vacations can suck.

The bright side, though, was that LA Fitness let me workout for free for the week. The down side was that they must've seen I was a sucker for putting weights away and would spend half my time there re-racking the weights that everyone left everywhere. The friggin weight-tree is TWO FEET from everywhere and weight plates were strewn around the floor and left on the bars. Lame.

[plsm]

Not a solid workout today but I got it all done. Still coping with the time change and I need to eat more. I lost 5 pounds on vacation. No wonder lifts are getting hard.

Squat
95x5
155x5
195x5
235x5
Put belt on
270x5
315x3
Beltless
235x8

Bench
45x10
105x5
135x5
160x5
Put wrist wraps on
185x5
215x2
215x3 (had to do this set twice because on the first try the bar hit the holders and being unbalanced for a few seconds required a rerack)
160x10

Row
45x10
75x5
95x5
115x5
135x5
155x3
115x8

The new gym is done and almost open. I forgot my mirror today, which explains why the 315 squat was so hard. I am so used to watching my form in the mirror that, without it, it starts to break down on anything more than a single. Lame excuse, I know, but them's the fact. I'm also starting to worry that I'll be weak forever. Oh well, just keep training and trying.

[psychodiver9]

How does one lose weight on vacation?

[plsm]

How does one lose weight on vacation?

Yeah, I don't know how that worked out. I know that I was using protein shakes more than normal since the family we were staying with didn't have adequate amounts of meat...but we ate out every day and I wasn't shy. When we went to In-N-Out I would get a 4x4 with fries and a shake.

But, at home, I eat throughout the whole day (I work from home) so on vacation I was limited to maybe one big meal a day and then a 3 shakes and a few small meals. Toward the end I started stuffing myself because I was worried (I had gotten as low as 8 pounds down) but then I pulled back and figured part of it was not taking creatine for 2 weeks. I'm sure I'll be back to being a fat tub soon enough.

[plsm]

Another fairly disappointing session today. Squats felt really heavy though I was repeating a weight I've hit the last two weeks. Bench is still off and wasn't able to get the fifth rep. Today I get back to my regular nutrition regiment though so hopefully that will help. Plus, I'm still recovering from the 3 hour time change and a busy work weekend. Mentioned to my wife today, on our walk, that I was discouraged and she told me to "man up." That helped. Strength is a slow building process and some of us take longer than others.

Squat
95x5
155x5
195x5
235x5
275x5
315x5

Bench
45x10
105x10
135x5
160x5
185x5
215x4
215x3

Row
45x10
75x5
95x5
115x5
135x5
155x5

We'll see how the rest of the week goes but I expect it'll get back to normal next week. Just hope I haven't completely blown my chances of breaking 300 Wilks at my next meet.

[HoneyBadger300]

It always makes you grab your sack and dig deep when the woman in your life tells you to man up. You're not going to set a PR every time and there are days where it'll feel like a million pounds, but just keep digging brother.

[plsm]

Alright, since I started this program and then ended up traveling and messing up my nutrition, rest, and workout schedule for weeks 4-6, I've decided to give it a reboot. Next meet is in 10 weeks, so I plan to run this program for 9 weeks and eat everything I can with one exception: no sugar. Call it the cleanest of dirty bulks. My goal will be to consume 3000+ calories per day (I weigh 217 this morning) and accept any gains that will come from such a diet. Most of my carbs will come from oats and brown rice, which I consume daily. 250+ protein will be my target. Fat I'll just let that end up wherever, usually high.

Today's workout:

Squat:
135x5
185x5
225x5
225x5

OHP:
75x5
95x5
115x5
135x5
135x5

Deadlift:
225x5
275x5
315x5
365x5

EZ-Curls (cause I was bored between sets and my elbow was bothering me last night):
35x10
55x10
65x8
65x8
65x8
85x5
85x5
85x5

I'm going to follow the program for the next 9 weeks and see how I do at my meet. I'd really like to hit 1100 or higher for a 300+ wilks score. I know that's not amazing but everyone's gotta start (and progress) somewhere.

If anyone sees any flaws in my workouts (granted, I don't post vids but I watch form very carefully every set) please let me know.

Cheers!

[plsm]

Alright, Friday's workout was solid. Admittedly, the weights are lighter but not too light and my calories are up. Weighed in this morning at 219 but felt bloated a bit so likely too much sodium in my diet. Must be the top ramen I've been eating to hit my macros.

Squat
135x5
185x5
225x5
265x5
300x3
225x8

Bench
100x10
125x10
145x10
170x10
200x3
145x10

Row
75x10
95x10
115x10
135x5
155x5
115x10

Like I said, some of these felt light so I did 10 reps instead of 5. I've been thinking about working in the RPE type approach to make sure I'm hitting numbers that will ensure growth. I'm gonna read up on that approach and might make the switch after my Nov meet.

Also, I found a strongman gym and comp only an hour from my house. I'm pumped. They have a comp with a novice division in Oct so I am considering it. It's two weeks before my PL meet so they're close. I plan to prioritize PL in my training and treat the strongman comp as a fun Sat workout. The weights aren't too daunting and I'm still just gaining experience on the implements. Hopefully this will give me a chance to meet the crew that trains there and I can start going a couple times a month if the cost isn't prohibitive.

[plsm]

Alright, not many are following this log and I can't blame them...my lifts aren't all that impressive. An oldish guy trying to get stronger. Well, Madcow just isn't scratching my itch so I am going to switch things up. When I started, my body responded really well to frequency and intensity. So I'm going to give that a try...more squatting, more benching...but lighter dead lifting. I've read from sources I trust that the squat intensity has great deadlift carryover. We'll test that for myself.

So I went in for another session this morning and did squat, bench, and speed pulls.

Squat:
135x5
185x5
225x5
275x3
315x1
325x1
275x3
275x3

Bench
95x5
135x5
155x5
185x3
205x2
215x1
225x1
Add slingshot
245x3
245x3
Remove slingshot
185x3 (3ct pause)
185x3 (3ct pause)

Deadlift
225x5
275x5
315x3
365x1 (5 pulls with 30 sec rest between pulls)

My plan is to incorporate higher frequency/intensity but lower volume along with the RPE scale to make certain I never go over a 9.