Glad to see things are getting back close to normal for you man
Printable View
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
[b][size=+1]Wednesday 10th February[/b][/size]
[u]Madcow Rd 2 Week 6 Day 2[/u]
Front squat:
60 x 5
80 x 5
95 x 5 paused
95 x 5 paused
OHP:
50 x 5
57.5 x 5
67.5 x 5
75 x 7 *[b]PB[/b]* +1 push press
2 push press + 1
Lateral raises:
10 x 12
10 x 12
10 x 12
10 x 12
[u]Supersetted with[/u] Front raises:
10 x 12
10 x 12
10 x 12
10 x 12
[b][size=+1]Friday 12th February[/b][/size]
[u]Madcow Rd 2 Week 6 Day 3[/u]
Front squat:
60 x 5
80 x 5
95 x 5
110 x 5 best its felt
125 x 3 *[b]PB[/b]* heavy, but not epic fml grinders like before.. getting back to it thankfully. should be good on monday but will be hard
95 x 8
95 x 8
95 x 8 *[b]VPB[/b]*
Bench:
60 x 5
85 x 5
97.5 x 5
112.5 x 5
127.5 x 3 *[b]PB[/b]* pretty good, misgroove on 3rd but strength definitely there
+Slingshot:
132.5 x 5
140 x 3
147.5 x 3 *[b]PB[/b]* at least as easy as last week.
messed up the weights on slingshot but yolo
WG lat pulldown:
160 lbs x 10 *[b]PB[/b]*
160 lbs x 8
160 lbs x 8 *[b]VPB[/b]*
NG lat pulldown:
170 lbs x 8 *[b]PB[/b]*
160 lbs x 8
150 lbs x 8
CG incline bench:
90 x 12 *[b]PB[/b]* yea boii
90 x 7
80 x 7
took short rest after 1st set since i'd been in the gym forever
Hammer curls:
22.5 x 12
22.5 x 12
22.5 x 12 *[b]VPB[/b]*
always so much gains in this log, consistently too
keep it up bro
[QUOTE=Fattgott;1423255261]always so much gains in this log, consistently too
keep it up bro[/QUOTE]
feel like im only getting back to it after a chit 6 weeks but better late than never amirite
thanks man, good work in your log too even after being sick!
[b][size=+1]Monday 15th February[/b][/size]
[u]Madcow Rd 2 Week 7 Day 1[/u]
Goblet squat: 15 x 16
Front Squat:
60 x 5
82.5 x 5
97.5 x 5
112.5 x 5
125 x 5 *[b]PB[/b]*
this was hard.. sat too far back on 2 reps which screwed me. tomorrow is another day so hopefully i wont fail next mon
Bench:
60 x 5
82.5 x 5
100 x 5
115 x 5
127.5 x 5 *[b]PB[/b]* felt light in the hands, left arm off a bit so when it's fixed I'll be ready to destroy 130
+Slingshot:
137.5 x 8 *[b]PB[/b]*
137.5 x 6 *[b]PB[/b]*
Happy with today's work
1 arm cable row:
90 lbs x 12
100 lbs x 10 *[b]PB[/b]*
100 lbs x 10 *[b]PB[/b]*
WG lat pulldown:
140 lbs x 12
150 lbs x 12 *[b]PB[/b]*
140 lbs x 12
Cable row:
170 lbs x 10 *[b]PB[/b]*
170 lbs x 12 *[b]PB[/b]*
170 lbs x 12
Bike sprints x 2
71.3 km/h max
[b][size=+1]Wednesday 17th February[/b][/size]
[u]Madcow Rd 2 Week 7 Day 2[/u]
Goblet squats:
15 x 16
Front squats:
60 x 5
82.5 x 5
97.5 x 5 1 count pause
97.5 x 5 2 count pause
OHP:
50 x 5
60 x 5
70 x 5
77.5 x 6 *[b]PB[/b]* didn't for 7 cus i don't wanna go to failure and 6 was hard. 80 next week
85 x 1 *[b]PB[/b]* not too bad, much easier than last time
RDL:
60 x 8
85 x 8
95 x 8
swapping tbar for this, starting off easy cus i dont wanna fatigue my back too much too quickly
Lateral raise:
12.5 x 12
12.5 x 12
10 x 12
10 x 12
[u]Supersetted with[/u]Front raise:
12.5 x 12
12.5 x 12
10 x 12
10 x 12
[youtube]V1fErYAqKnk[/youtube]
Pretty strong dude! Solid PRs
[b][size=+1]Friday 19th February[/b][/size]
[u]Madcow Rd 2 Week 7 Day 3[/u]
Goblet squat:
15 x 15
Front squat:
67.5 x 5
82.5 x 5
97.5 x 5
112.5 x 5 best ive handled this weight
127.5 x 3 *[b]PB[/b]*
97.5 x 8
97.5 x 8
97.5 x 10 *[b]PB[/b]* just for the PB lol. easier than last week
considering i rolled my ankle yday and it's sore, im v pleased with today's squatting. 127.5 is going down for 5 on mon.
Bench:
67.5 x 5
82.5 x 5
100 x 5
115 x 5
130 x 3 *[b]PB[/b]* This was reallly good, felt like nothing.
+Slingshot:
137.5 x 5
145 x 3 v easy
150 x 3 *[b]PB[/b]* v hard? no idea why but this was so hard yet only 5kg heavier. weird
Aiming for 150 raw by the end of this strength block, then i have to peak for track :(
WG lat pulldown:
160 lbs x 12 *[b]PB[/b]*
160 lbs x 12
170 lbs x 8 *[b]PB[/b]*
NG lat pulldown:
180 lbs x 8 *[b]PB[/b]*
170 lbs x 8
160 lbs x 8 *[b]VPB[/b]*
CG incline bench:
90 x 12 easy until 10 then misgrooves + i hit the wall hard
90 x 9
90 x 7 ....
bit disappointed; tired myself out on slingshot last set + first set of cg. both some of the hardest grinders of my life.]
Hammer curls:
25 x 12 *[b]PB[/b]*
25 x 10
25 x 10 *[b]VPB[/b]*
Overall pretty good session. gonna eat well + do some rehab on my LB, ankle and shoulder for mon.
[QUOTE=CWGame;1424550841]Pretty strong dude! Solid PRs[/QUOTE]
Having looked at your log that's big praise - thanks man. Good luck in your upcoming meet too!
Front squats looked like crap, I'd try to reinvent them if I were you.
[QUOTE=Kameronn;1424788751]Front squats looked like crap, I'd try to reinvent them if I were you.[/QUOTE]
well my bench is this
[youtube]nrtdjsL_WtQ[/youtube]
so.. :/
[QUOTE=j0hn117;1424715531]
Bench:
67.5 x 5
82.5 x 5
100 x 5
115 x 5
130 x 3 *[b]PB[/b]* This was reallly good, felt like nothing.
[/QUOTE]
I hate you
[QUOTE=StandardGinger;1424893231]I hate you[/QUOTE]
this isn't even my final form
Nice progress :)
[QUOTE=orion792;1424908771]Nice progress :)[/QUOTE]
Thanks bud.
Hope your back is feeling better these days so you can get back to proper training! Injuries like that are what caused me to drop back squats permanently
[b] [size=+1]Monday 22nd February[/b] [/size]
[u] Madcow Rd 2 Week 8 Day 1[/u]
Goblet squat:
15 x 15
Front squat:
67.5 x 5
85 x 5
100 x 5
115 x 5 easy
127.5 x 5 *[b] PB[/b] *
Easier than last week, had another rep prob but still hard
Bench:
70 x 5
85 x 5
100 x 5
117.5 x 5
130 x 5 *[b] PB[/b] * easier than last week
+Slingshot:
140 x 7 *[b] PB[/b] *
140 x 7
Misgrooved the hell out of the 7th slingshot rep first set, felt stronger than last week but oh well. Top raw set was pretty easy, prob had 6-7 on it. Goal is to get to 140 x 5
1 arm cable row:
100 lbs x 12 *[b] PB[/b] *
110 lbs x 8 *[b] PB[/b] *
110 lbs x 8
Pause WG lat pulldown:
120 lbs x 12
110 lbs x 12
100 lbs x 12
Really good exercise imo
Cable row:
180 lbs x 8 *[b] PB[/b] *
180 lbs x 8
170 lbs x 12
Bike sprints x2
Max speed: 70.6 km/h
[youtube]6oJSSBEgxc4[/youtube]
[QUOTE=j0hn117;1425294251]
130 x 5 *[b] PB[/b] * easier than last week[/QUOTE]
I now hate you even more.
[QUOTE=StandardGinger;1425406691]I now hate you even more.[/QUOTE]
[img]http://cdn.meme.am/instances/61732929.jpg[/img]
i usually try on max sets of bench "lift it with rage", it works ;)
week 12 is 140 x 5 so save your rustled jimmies for if i can manage to get there.. [color=white]we all gonna make it[/color]
[b] [size=+1]Wednesday 24th[/b][/size]
[u]Madcow Rd 2 Week 8 Day 2[/u]
Front squat:
67.5 x 5
85 x 5
100 x 5 - 1s pause
100 x 5 - 2+s pause
OHP:
50 x 5
60 x 5
70 x 5
80 x 5 *[b] PB[/b] *
RDL:
60 x 8
75 x 8
90 x 8
100 x 8
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
[u] Supersetted with[/u] Front raises:
12.5 x 12
12.5 x 12
12.5 x 12
12.5 x 12
[b] [size=+1]Friday 26th February[/b][/size]
[u]Madcow Rd 2 Week 8 Day 3[/u]
Goblet squat:
15 x 15
Front squat:
67.5 x 5
85 x 5
100 x 5
115 x 5 not great
115 x 3
130 x 3 *[b]PB[/b] *
100 x 8
100 x 8
100 x 8
Bench:
70 x 5
85 x 5
100 x 5
117.5 x 4 really hard for some reason
117.5 x 3 better
132.5 x 3 *[b]PB[/b]
+Slingshot:
140 x 5
147.5 x 3
152.5 x 3 *[b]PB[/b]* easier than last week
WG Lat pulldown:
170 lbs x 10 *[b] PB[/b] *
170 lbs x 8
170 lbs x 8
NG lat pulldown:
180 lbs x 10 *[b] PB[/b] *
180 lbs x 8
180 lbs x 8
CG Incline bench:
92.5 x 10 *[b] PB[/b]*
92.5 x 7
82.5 x 6
Hammer curls:
25 x 12
25 x 12
25 x 12
well done on the all the lifts bro. You've probably got 90kg OHP now, just don't max out and give me a couple weeks and maybe I can still beat you. ;_;
[QUOTE=Fattgott;1426222961]well done on the all the lifts bro. You've probably got 90kg OHP now, just don't max out and give me a couple weeks and maybe I can still beat you. ;_;[/QUOTE]
OHP 5rm is closer to 1rm than bench 5rm tho :/ ill see if i can get 82.5 next week then maybe the week after max out.. 9th March brah ;)
[b][size=+1]Monday 29th February[/b][/size]
[u]Madcow Rd 2 Week 9 Day 1[/u]
Front squat:
70 x 5
85 x 5
102.5 x 5
117.5 x 5
130 x 5 *[b]PB[/b]*
V Hard top set, form was off and went onto toes since my back is a little aggravated and hips a little tight. Hopefully better next week.
Bench:
70 x 5
87.5 x 5
102.5 x 5
120 x 5
132.5 x 5 *[b]PB[/b]* hard cus of misgrooves
+Slingshot:
142.5 x 4.. Wtf is this real life.. This was so chit so I stopped. Weak as fuk today. Need to step it up for Fri.
1 arm cable row:
110 lbs x 12 *[b]PB[/b]*
110 lbs x 10
110 lbs x 10
Dont exactly remember the reps but it was something like this
Pause WG lat pulldown:
130 lbs x 12 *[b]PB[/b]*
120 lbs x 12
110 lbs x 12
Cable row:
180 lbs x 12 *[b]PB[/b]*
180 lbs x 12
180 lbs x 12 *[b]VPB[/b]*
Pretty disappointing workout.
Think I need to up my calories. When I get back from school I go to gym and end up not eating for 5+ hours most of the time. Weights are getting very heavy so I need to maximise my recovery
[QUOTE=j0hn117;1426765811]
Think I need to up my calories. When I get back from school I go to gym and end up not eating for 5+ hours most of the time. Weights are getting very heavy so I need to maximise my recovery[/QUOTE]
I know that feel mate, I've been looking for foods I can take with me in my bag. Atm I'm liking almonds/peanuts/hazelnuts, raisins and dark chocolate which I just mix and put in a plastic bag and I eat it in the locker. Gives energy but doesn't fill you up and slow you down. Think I need a good, cheap source of protein to go with that too, not sure what though.
[b][size=+1]Wednesday 2nd March[/b][/size]
[u]Madcow Rd 2 Week 9 Day 2[/u]
Front squats:
Rubbish x sore back
OHP:
52.5 x 5
62.5 x 5
70 x 5
82.5 x 3 *[b]PB[/b]*
82.5 x 3
82.5 x 3
Lateral raises:
15 x 10
15 x 8
12.5 x 12
12.5 x 12
[u]Supersetted with[/u] Front raises:
15 x 10
15 x 8
12.5 x 12
12.5 x 12
Sciatic nerve.. Is that overtraining I hear??
Gonna need a miracle for Fri lol
[QUOTE=j0hn117;1427199421]Sciatic nerve.. Is that overtraining I hear??
Gonna need a miracle for Fri lol[/QUOTE]
Sciatic bloke. squat to death. RIP in pain
[b][size=+1]Friday 4th March[/b][/size]
[u]Madcow Rd 2 Week 9 Day 3[/u]
Front squat:
70 x 5
85 x 5
102.5 x 5
117.5 x 5
132.5 x 3 *[b]PB[/b]*
102.5 x 8
only 1 set from now on.. top set was hard but my back lived
Bench:
70 x 5
87.5 x 5
102.5 x 5
120 x 5
135 x 3 *[b]PB[/b]* misgroove AF. monday will be hard
+Slingshot:
145 x 3
155 x 3 *[b]PB[/b]* easy
back was bothering me so only 2. going to drop slingshot from mon but keep 3 sets on fri
WG lat pulldown:
170 lbs x 12 *[b]PB[/b]*
170 lbs x 12
170 lbs x 10
NG lat pulldown:
180 lbs x 8
nope
CG incline bench:
92.5 x 12 *[b]PB[/b]*
92.5 x 10 absolute grinder so called it.
reducing volume and taking out some exercises from now on. starting to not recover fully by the monday session.
Oi m9, how long have you not been doing olympic for now?
[b][size=+1]Monday 7th [/size][/b]
[u]Madcow Rd 2 Week 10 Day 1[/u]
Front squat:
70 x 5
85 x 5
102.5 x 5
117. 5 x 5
132.5 x 5 *[b]PB[/b]*
One of the hardest sets I've ever done. Will need gains to make next week. May fail.
Bench:
70 x 5
87.5 x 5
105 x 5
120 x 5
135 x 5 *[b] PB[/b] *
Very hard, have a lightly torn labrum I think so lowered volume and not doing ohp on Wed if it's sore
Strict 1 arm cable row:
80 lbs x 12
80 lbs x 12
80 lbs x 12
Pause WG lat pulldown:
140 lbs x 12
140 lbs x 12
130 lbs x 12
[b][size=+1]Wednesday 9th March[/b][/size]
[u]Madcow Rd 2 Week 10 Day 2[/u]
Front squat:
70 x 5
87.5 x 3
102.5 x 5 pause
102.5 x 3
awful
OHP:
55 x 5
62.5 x 5
72.5 x 5
82.5 x 4 *[b]PB[/b]* + 1push press
shoulder sore, mid back sore towards the top of the motion. a miracle i even got 4
DB shrugs:
15 x 20
20 x 15
22.5 x 15
back too sore for raises.. cutting out all lat work until it heals up
[b][size=+1]Friday 11th March[/b][/size]
[u]Madcow Rd 2 Week 10 Day 3[/u]
Front squat:
70 x 5
85 x 5
102.5 x 5
117.5 x 5
135 x 3 *[b]PB[/b]* very hard but less form breakdown
102.5 x 8
Bench:
72.5 x 5
87.5 x 5
105 x 5
120 x 5
137.5 x 3 *[b]PB[/b]* first time >300lbs but felt heavy, 2nd rep sucked so miracle i got the 3rd
+Slingshot:
147.5 x 3
157.5 x 3 *[b] PB[/b] * v hard
Shoulder still bothering me
Had to go somewhere so that's all I had time for
hardest workout yet on monday, if i fail i will continue with 4's next week then have a deload before smolov
[img]http://3.bp.blogspot.com/-ojLkUsfOOYs/VSJdhCQj5MI/AAAAAAAAS0A/tKaIKxSxGqA/s1600/nothing-stops-this-train.gif[/img]