Mirin that FS depth man
Printable View
Mirin that FS depth man
you should get some videos of your lifts once you start going heavy again mate
[b][size=+1]Thursday 31st December[/b][/size]
[u]Deload Week[/u]
Happy new year everyone!
Back squats:
60 x 12
70 x 10
80 x 8
90 x 6
Still deload so no fronts - back is sore in extension/hyperextension from T-bar and these squats didn't help.. still not ready for back squats again but just did some light stuff. need to watch t-bar form carefully or i'll injure myself. no squats or spinal loading until monday
Hammer curls:
15 x 8
15 x 8
15 x 8
Glute work (med + max)
Not really a workout but wanted to do something on the last day of 2015.
[QUOTE=wishiwasdivin;1413395463]Mirin that FS depth man[/QUOTE]
Thanks mane! I work hard on my mobility to get full depth, it feels natural when i'm firing right!
[QUOTE=Fattgott;1413421013]you should get some videos of your lifts once you start going heavy again mate[/QUOTE]
I do usually video but I'm too lazy to upload.. most of my sets don't really warrant uploading tbh but maybe I'll start more with this new block
[QUOTE=j0hn117;1411011173]Long time no see mane welcome back to the land of the living ;)
Most of my gains have been from Madcow.. 4 months of back injuries didn't exactly help my squat though![/QUOTE]
Lel, I've been dealing with hip and sternum injuries for ages now. Didn't realise how long it was since I posted last!
[QUOTE=StandardGinger;1413663303]Lel, I've been dealing with hip and sternum injuries for ages now. Didn't realise how long it was since I posted last![/QUOTE]
sucks mane but injuries go away eventually! you should get back to logging, i find it keeps me honest :p
[b] [size=+1]Friday 1st January[/b] [/size]
[u] Deload Week[/u]
Hang cleans:
60 x 1
60 x 1
60 x 3
90 x 1
BTN Split Jerk:
60 x 3
70 x 3
80 x 3
90 x 3 *[b] PB[/b] *
DB OHP:
15 x 12
15 x 12
15 x 12
Bit of fun, probably one of the easiest workouts I'll do in 2016.. Next time in the gym it's back on the horse
[b] [size=+1]Monday 4th January[/b][/size]
[u]Madcow Rd 2 Week 1 Day 1[/u]
Front squat:
60 x 5
70 x 5
85 x 5
97.5 x 5
110 x 5
God this was heavy af and sucked
Bench:
60 x 5
72.5 x 5
85 x 5
100 x 5
112.5 x 5
100 x 5
60 x a lot
Tech sucks, felt heavy af and sucked
BB row:
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Changing to this due to forearm woes and I want to develop my lower back and erectors more as well as lats
NG Pull-ups:
X 8
X 8
X 8, 2, 2
Felt heavy af, sucked
Idk if it is the cut or something to do with supercompensation but today I was just so weak. Haven't eaten in 6 hours at this point so I'm famished lol
First day back Sucked but could've been worse.. Hopefully my body will remember how to lift for next week
That cutting can definitely make you feel weak, but still overall looks good
[b] [size=+1]Wednesday 6th January[/b] [/size]
[u] Madcow Rd 2 Week 1 Day 2[/u]
Front squat:
60 x 5
70 x 5
85 x 5
85 x 5
OHP:
42.5 x 5
50 x 5
60 x 5
67.5 x 5
T-bar deadlift:
72.5 x 5 TNG
92.5 x 5 TNG
112.5 x 5 TNG
122.5 x 20 TNG *[b] PB[/b]*
Feel like crap and weak again today.. Guess tbar weight is way too light since I yolod. Maybe next week I'll try for 20 with 132.5 since today's set was as bad as I thought
Some shoulder work
Ugh
[b][size=+1] Friday 8th January[/b] [/size]
[u]Madcow Rd 2 Week 1 Day 3[/u]
Front squat:
60 x 5
70 x 5
85 x 5
97. 5 x 5
112.5 x 3
85 x 8
85 x 8
85 x 8
More like normal thankfully.. Still not 100% but resembling the usual now. I'll upload a vid if anyone wants
Bench:
60 x 5
72.5 x 5
85 x 5
100 x 5
115 x 3
Slingshot:
122.5 x 3
130 x 3
135 x 3 [b] PB[/b]
Quite like the slingshot, 135 felt heavy af in my hands lol. Strength better today and pec recovering
BB row:
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
Quite liking this for strengthening the post. Chain
Close grip Incline bench:
70 x 12
70 x 11
Failed last rep and since I'm on a cut I decided to finish since my recovery will suck
[u]Supersetted with[/u] Hammer curls:
15 x 13 miscounted
15 x 12
Next workout I'll be off the mini cut which will be nice, but I have exams for the next 2 weeks which isn't
Glad to see things are getting back close to normal for you man
[b] [size=+1]Monday 11th January[/b] [/size]
[u] Madcow Rd 2 Week 2 Day 1[/u]
Front squat:
60 x 5
72.5 x 5
85 x 5
100 x 5
112.5 x 5
This was far harder than it should've been
Bench:
60 x 5
75 x 5
87.5 x 5
100 x 5
115 x 5
+ Slingshot:
125 x 7 [b] PB[/b]
125 x 7 [b] PB[/b]
Harder than it should've been as well
BB row:
60 x 12
60 x 12
60 x 12
60 x 12
60 x 12
WG lat pulldown:
100 x 12
100 x 10
80 x 12, regular grip: x8
Weak again today, did 7 hours of construction work yday after track in the morning and only today off my cut so still feeling the effects prob. Now it's time to make progress
[b] [size=+1]Wednesday 13th January[/b] [/size]
[u] Madcow Rd 2 Week 2 Day 2[/u]
Front squat:
60 x 5
72.5 x 5
85 x 5 - 1 sec pause
85 x 5 - 3 sec pause
OHP:
45 x 5
52.5 x 5
60 x 5
70 x 5
T-bar deadlift:
72.5 x 5
97.5 x 5
112.5 x 5
122.5 x 5
132.5 x 30 *[b] PB[/b] *
Idk wanted to get 20 with more weight and just kept going. This was hard but not amrap.. Pretty damn close tho. 142.5 next week for 20 maybe
Front raises on lat pulldown
Arbitrary (30,20,10)
[b] [size=+1]Friday 15th December[/b] [/size]
[u] Madcow Rd 2 Week 2 Day 3[/u]
Front squat:
60 x 5
72.5 x 5
85 x 5
100 x 5
115 x 3
85 x 10
85 x 8
85 x 8
Bench:
60 x 5
72.5 x 5
87.5 x 5
100 x 5
117.5 x 3
+ Slingshot:
125 x 5
132.5 x 3
137.5 x 4 *[b] PB[/b] *
Heavier and easier than last week
BB row:
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
CG incline bench:
80 x 12
80 x 10
80 x 8
Hammer curls:
17.5 x 12 *[b] PB[/b] *
17. 5 x 10
17.5 x 10
Long workout but starting to get into it. Nerve from neck down my back is agitated though it's not too bad
[b][size=+1]Monday 18th January[/b] [/size]
[u] Madcow Rd 2 Week 3 Day 1[/u]
Front squat:
60 x 5
75 x 5
87.5 x 5
102.5 x 5
115 x 5
Not too bad, back a little irritated so happy to get through this ok
Bench:
60 x 5
75 x 5
87.5 x 5
105 x 5
117.5 x 5 not too bad but tech not as good as I'd like
+ Slingshot:
127.5 x 7 *[b] PB[/b] *
127.5 x 7 failed 8th but 7th was easier than last week
BB row:
70 x 8 *[b] PB[/b] *
70 x 8
70 x 8
70 x 8
70 x 8 *[b] VPB[/b] *
WG lat pulldown:
120 x 12 x 3
Damn strong as hell bench man.
[b] [size=+1]Wednesday 21st June[/b] [/size]
[u] S&C[/u]
Front squat:
60 x 5
75 x 5
87.5 x 5
87.5 x 5
OHP:
45 x 5
52.5 x 5
62.5 x 5
70 x 9 *[b] PB[/b] *
Was surprised I got this many, 9th wasn't even as grindy as some other reps have been before
T-Bar:
72.5 x 8
92.5 x 8
112.5 x 5
132.5 x 8
142.5 x 30 *[b] PB[/b]*
This was fun.. all the holding muscles were the most fatigued, legs had more but my triceps, shoulders etc didnt
Lateral raises:
10 x 12
10 x 12
[u] Supersetted with[/u] Front raises:
10 x 12
10 x 12
Stopped here because the burn was real
[QUOTE=Kameronn;1417875491]Damn strong as hell bench man. [/QUOTE]
Thanks mane, it should be up in the next few weeks since I ohp PB'd and my bench usually lags a few weeks behind
[b] [size=+1]Friday 22nd January[/b] [/size]
[u] Madcow Rd 2 Week 3 Day 3[/u]
Front squat:
60 x 5
75 x 5
87.5 x 5
102.5 x 5
117.5 x 3
117.5 x 2 short rest, wasn't happy with tech
87.5 x 8
87.5 x 8
87.5 x 8
Not great, some bad misgroove on top set but not too hard. Hips and LB tight
Bench:
60 x 5
75 x 5
90 x 5
105 x 5
120 x 3 easy
+ Slingshot:
127.5 x 5
135 x 3
140 x 3 *[b] PB[/b] * definitely had reps in the tank. First time handling 3 plates - hopefully not too long before I'm nearing this raw
BB row:
72.5 x 8 *[b] PB[/b]*
72.5 x 8
72.5 x 8
72.5 x 8
72.5 x 8 *[b] VPB[/b] *
CG incline bench:
80 x 12
80 x 12
80 x 12 *[b] VPB[/b]*
Hammer curls:
17.5 x 12
17.5 x 12
17.5 x 12 *[b] VPB[/b] *
Pretty good workout, definitely starting to get into this cycle. Need to do a good bit of stretching over the weekend then hopefully fs will be better on Monday.
Going to limit my tbar on Wed to 20 reps even if I can do more cus it's quite hard to recover from.
[b] [size=+1]Monday 25th January[/b] [/size]
[u] Madcow Rd 2 Week 4 Day 1[/u]
Front squat:
60 x 5
75 x 5
90 x 5
105 x 5
117.5 x 5
This Sucked hardcore, sore back lead to me being very conservative and so much misgrooving.. Very hard
Bench:
60 x 5
77.5 x 5
92.5 x 5
105 x 5
120 x 5 not too bad, deffo a rep in there
+Slingshot:
130 x 7 *[b] PB[/b] * would've have 8 but most of these reps were misgrooved.. Last one was so bad
130 x 6 eugh
1 arm cable row:
60 lbs x 12
70 lbs x 12
80 lbs x 12 *[b] PB[/b] *
WG lat pulldown:
120 lbs x 12
110 lbs x 12
100 lbs x 12
Cable row:
150 lbs x 12
130 lbs x 12
130 lbs x 12
[QUOTE=j0hn117;1419303611][b] [size=+1]Monday 25th January[/b] [/size]
[u] Madcow Rd 2 Week 4 Day 1[/u]
Front squat:
60 x 5
75 x 5
90 x 5
105 x 5
117.5 x 5
This Sucked hardcore, sore back lead to me being very conservative and so much misgrooving.. Very hard
Bench:
60 x 5
77.5 x 5
92.5 x 5
105 x 5
120 x 5 not too bad, deffo a rep in there
+Slingshot:
130 x 7 *[b] PB[/b] * would've have 8 but most of these reps were misgrooved.. Last one was so bad
130 x 6 eugh
1 arm cable row:
60 lbs x 12
70 lbs x 12
80 lbs x 12 *[b] PB[/b] *
WG lat pulldown:
120 lbs x 12
110 lbs x 12
100 lbs x 12
Cable row:
150 lbs x 12
130 lbs x 12
130 lbs x 12[/QUOTE]
Nice log, but can I ask if all ur lifts are logged in LBS or do you switch it up? :)
[QUOTE=Kise92;1419303911]Nice log, but can I ask if all ur lifts are logged in LBS or do you switch it up? :)[/QUOTE]
Kg but my lat pull down has a weight stack in lbs. I can convert between both anyway so it's no issue for me :)
[b] [size=+1]Wednesday 27th January[/b] [/size]
[u]Madcow Rd 2 Week 4 Day 2[/u]
Front squats:
20 x 3
45 x 3
Nah
OHP:
45 x 5
55 x 5
62.5 x 5
72.5 x 5
Easy af
NG lat pulldown:
120 lbs x 12
150 lbs x 12
160 lbs x 12
120 lbs x 12
Lateral raises:
12.5 x 12
12.5 x 12
10 x 12
[u]Supersetted with[/u] Front raises:
12.5 x 12
12.5 x 12
10 x 12
Back not good, I fear it may not be good enough by Friday but fk it
[b] [size=+1]Friday 29th January[/b] [/size]
[u] Madcow Rd 2 Week 4 Day 3[/u]
Front squats:
60 x 5
75 x 5
90 x 3
105 x 3
120 x 3 such misgroove
Back still sore, got it done
Bench:
60 x 5
75 x 5
92.5 x 5
105 x 5
122.5 x 3
+Slingshot:
130 x 5
137.5 x 3
142.5 x 3 *[b] PB[/b] *
WG lat pulldown:
120 lbs x 12
130 lbs x 12
120 lbs x 12
NG lat pulldown:
140 lbs x 12
130 lbs x 12
120 lbs x 12
CG Incline bench:
85 x 12 *[b]PB[/b]*
85 x 9 bench
85 x 8
Hammer curls:
20 x 12 *[b] PB[/b] *
20 x 12
20 x 12 cheatsy
[b] [size=+1]Monday 1st September[/b] [/size]
[u] Madcow Rd 2 Week 5 Day 1[/u]
Front squat:
60 x 5
77.5 x 5
92.5 x 5
107.5 x 5
120 x 5
Possibly the worst set in history, incredibly hard, on the toes on 2 reps massively. Back still sore. If I fail before I reach 125 kg I will start tbar instead
Bench:
65 x 5
80 x 5
95 x 5
110 x 5
122.5 x 5 Pretty strong
+ Slingshot:
132.5 x 8 *[b] PB[/b] * sweet
132.5 x 5 not enough rest
1 arm row:
70 lbs x 12
80 lbs x 12
90 lbs x 8 PB
WG lat pull down:
130 lbs x 12
120 lbs x 12
110 lbs x 12
Seated row:
160 lbs x 12 PB
150 lbs x 12
140 lbs x 12
I reply hope my fs starts shaping up. It's Sucked for weeks
Did around 20 front squats and 1 back squats at 60 kg, quite a few short/long paused. Going to squat everyday around my main days, light at 60 kg with pauses to get the movement pattern solid, because it's not right atm and the squat specific mobility needs work
Going to back squat everyday on off days or front? January seems to be tough for everyone, legit worst month of the year IMO lol.
[QUOTE=Kameronn;1421129391]Going to back squat everyday on off days or front? January seems to be tough for everyone, legit worst month of the year IMO lol.[/QUOTE]
More breathing back squats atg then some light, slow eccentric front squats with a little pause maybe. Can't pause fs too much because it fatigues erectors quickly..
Yeah January sucks man.. I can't expect to have great training for weeks on end without getting a few bad weeks
[b] [size=+1]Wednesday 3rd February[/b] [/size]
[u] Madcow Rd 2 Day 2[/u]
Front squats:
60 x 5
80 x 5
92.5 x 5
92.5 x 5
OHP:
47.5 x 5
57.5 x 5
65 x 5
75 x 5 I'd go as far as go say this was easy. Should get to 80 kg in 3 weeks
T-bar row:
72.5 x 5
102.5 x 5
122.5 x 5
142.5 x 5
152.5 x 5
Lateral raises:
15 x 8
12.5 x 10
[u]Supersetted with[/u] Front raises:
15 x 8
12.5 x 10
Shoulders were weak so I said fk it and stopped
[b][size=+1]Friday 5th February[/b][/size]
[u]Madcow Rd 2 Week 5 Day 3[/u]
Front squat:
60 x 5
80 x 5
92.5 x 5
107.5 x 5
122.5 x 3 still a bit sucky, muscle in glute responsible for external rotation of hip is sore (like slightly strained). bit easier than last week thankfully
122.5 x 1 better
92.5 x 12 *[b]PB[/b]* didnt wanna do 3 sets
Bench:
60 x 5
80 x 5
95 x 5
107.5 x 5
125 x 3
+ Slingshot:
132.5 x 5 easy
140 x 3
145 x 3 *[b]PB[/b]*
prob had 5, not too bad. rotator cuff slightly iffy
WG lat pulldown:
130 lbs x 12
140 lbs x 12
150 lbs x 8
NG lat pulldown:
160 lbs x 8
150 lbs x 8
140 lbs x 8
CG incline bench:
85 x 12
85 x 11 *[b]VPB[/b]*
85 x 10 *[b]VPB[/b]*
Going to work off a system where i get 2 weeks at a weight; if i get 10+ reps on all 3 sets i go up 5kg, if not then 2.5kg
Hammer curls:
22.5 x 12 *[b]PB[/b]*
22.5 x 12
22.5 x 10
[b] [size=+1]Monday 8th February[/b] [/size]
[u] Madcow Rd 2 Week 6 Day 1[/u]
Front squat:
65 x 5
80 x 5
95 x 5
110 x 5
122.5 x 5 *[b] =PB[/u]
Hard but not as bad as last week
Bench:
65 x 5
80 x 5
97.5 x 5
112.5 x 5
125 x 5
+ Slingshot:
135 x 7 *[b] PB[/b] *
135 x 6 failed 6th
Rotator cuff was tight/sore tonight, prob on the verge of an injury so need to rehab it as best I can. Top set was hard and tech was off. Hopefully it'll improve and not get worse
1 arm row:
80 lbs x 12
80 lbs x 12
90 lbs x 12 PB
Wg lat pulldown:
130 lbs x 12
140 lbs x 12
130 lbs x 12
Cable row:
160 lbs x 12
160 lbs x 12
160 lbs x 12 VPB
Bike sprints x 2