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[b][size=+1]Saturday 26th September[/b][/size]
Bench:
Bar x 6
60 x 8
75 x 8
85 x 5
95 x 8
85 x 5
Not moving well today.. body having none of this. Still tightness in left pec so I needa be careful
Incline bench:
60 x 8
60 x 8
again chronic weakness lmao
Pullups:
x4
See above
Decided fk it and did a structural shoulder circuit
Band pull-aparts:
3 x 20
[u]Supersetted with[/u] DB Lateral raises:
5 x 8
5 x 8
5 x 8
[u]and;[/u] Db front raises:
5 x 8
5 x 8
5 x 8
The lactic though.
Poor workout but got something out of it with the shoulders. Jarred my back again yday but thankfully it was better today.. still decided not to do anything on it though
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Looking good so far, I'm following mate. Strong benching.
Is there any reason you do all these weightlifting movements(sport or competition) or is it just for fun?
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[QUOTE=Fattgott;1393711693]Looking good so far, I'm following mate. Strong benching.
Is there any reason you do all these weightlifting movements(sport or competition) or is it just for fun?[/QUOTE]
Thanks bruh! Shame I can't get 2 uninjured months together, but I'm starting a modified madcows in a few weeks so i should be good on that.. (fingers crossed..)
I do track so it's just skill development on snatch and on clean with a goal of getting more explosive.
Plus weightlifting is great for mobility, confidence and CNS recruitment!
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Was bored so i wanted to see what I should put in for my madcow's OHP
OHP:
Bar x 15
40 x 5
50 x 3
60 x 1
70 x 1
75 x 1
80 x 1 *[b]PB[/b]*
yea boiiiiiii
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[b][size=+1]Tuesday 29th September[/b][/size]
[u]S&C[/u]
Hang Cleans:
60 x 3
70 x 2
80 x 1
85 x 3
87.5 x 3
90 x 2 Good set
90 x 2
Catching 90 really high now which is good
Hang snatch to OHS:
35 x 2
40 x 2
42.5 x 2
42.5 x 2
T-bar dead:
80 x 5
100 x 3
110 x 3
120 x 3
130 x 3
Bench:
70 x 5
85 x 5
95 x 3
102.5 x 3
110 x 3
112.5 x 3
112.5 x 3
112.5 x 3 *[b]VPB[/b]*
102.5 was soo fast. Strength there just kept mis-grooving.
BB RDL:
70 x 4
80 x 4
90 x 4
100 x 4
[u]Supersetted with[/u] 1 arm DB row:
80 lbs x 4
90 lbs x 4
100 lbs x 4 [b]*PB*[/b]
SSPP:
30 lbs x 8
30 lbs x 8
30 lbs x 8
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[b][size=+1]Thursday 1st October[/b][/size]
[u]S&C[/u]
Clean pulls from blocks:
60 x 3
80 x 3
90 x 3
100 x 3
105 x 2
110 x 2
BTN push press:
60 x 3
70 x 2
75 x 3
80 x 2 *[b]PB[/b]*
82.5 x 1
Front Squat:
60 x 3
80 x 3
90 x 3
95 x 5
95 x 5
95 x 5
Weighted Chins:
Bw x 4
+10 x 3
+20 x 2
+27.5 x 5 *[b]PB[/b]*
+30.875 x 4 (dont ask) *[b]PB[/b]*
+34.5 x 2
DB bench:
60 lbs x 5
70 lbs x 5
80 lbs x 5
Side plank:
3 x 45s
[u]Supersetted with[/u] Prone hold alt rev fly:
2 x 10
2 x 10
2 x 10
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Madcow is harder than it looks
OHP is strong as fook doe
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[QUOTE=connorpat1995;1394636153]Madcow is harder than it looks
OHP is strong as fook doe[/QUOTE]
yeah the progression on bench looks way too aggressive
id trade it for your squat lmao
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[b][size=+1]Saturday 3rd October[/b][/size]
Last workout before new programme, so last sat hypertrophy day
Bench:
60 x 10
70 x 8
80 x 5
90 x 3
95 x 8
97.5 x 8
100 x 10 *[b]PB[/b]*
Was already a bit fatigued on the last set so v happy
Narrower grip ICB:
60 x 10 *[b]PB[/b]*
65 x 8
70 x 7 Such lactic
Lateral raises:
7.5 x 8
7.5 x 8
5 x 8
[u]Supersetted with[/u] Front raises:
7.5 x 8
7.5 x 8
5 x 8
[u]and[/u] Band pullaparts:
x20
x12
x10
Legs sore from thurs so no real point trying anything today
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[b][size=+1]Monday 5th September[/b][/size]
[u]Madcow Week 1 Day 1[/u]
Front Squats:
60 x 5
70 x 5
75 x 5
85 x 4
95 x 6 one was bad depth so did another.. fking hard and i dont like it.. back a little twinge in the 85 set
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
97.5 x 5
DB row:
25 x 5
30 x 5
32.5 x 5
35 x 5
37.5 x 5
Hanging leg raises:
3 x 8
[u]Supersetted with[/u] BB good mornings:
20 x 12
30 x 12
40 x 12
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[b][size=+1]Wednesday 7th October[/b][/size]
[u]Madcow Week 1 Day 2[/u]
Front Squat:
60 x 5
65 x 5
75 x 5
75 x 5
OHP:
45 x 5
50 x 5
57.5 x 5
62.5 x 5
RDL:
60 x 5
70 x 5
80 x 5
85 x 5
Knee raises:
3 x 8
Lateral raises:
7.5 x 8
7.5 x 8
7.5 x 8
[u]Supersetted with[/u] Front raises:
7.5 x 8
7.5 x 8
7.5 x 8
Workout only took like 30 mins which is sweet
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[b][size=+1]Friday 9th October[/b][/size]
[u]Madcow Week 1 Day 3[/u]
Front Squat:
60 x 5
65 x 5
75 x 5
85 x 5
97.5 x 3
75 x 8
Back is still iffy
Bench:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 3
80 x 12
Forgot to do the last set so did more reps.. yolo right
Db row:
25 x 5
30 x 5
32.5 x 5
35 x 5
40 x 3
32.5 x 8
BB curls:
30 x 8
30 x 8
30 x 8 *[b]PB[/b]*
Tricep extensions:
25 x 8 *[b]PB[/b]*
20 x 8
15 x 8
Did a few minutes on rowing machine after this for the lulz, crap session + i left out core at the end because I cbb this week.. soon..
tech overall bad but hopefully with actual rolling etc from now ill begin to settle in
nearly deleted this post thank the lord for the "leave page" thing
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[b][size=+1]Monday 12th October[/b][/size]
[u]Madcow Week 2 Day 1[/u]
Front Squat:
60 x 5
67.5 x 5
77.5 x 5
87.5 x 5
97.5 x 5
Much better today
Bench:
62.5 x 5
72.5 x 5
82.5 x 5
90 x 5
100 x 5
not great
DB row:
25 x 5
27.5 x 5
32.5 x 5
37.5 x 5
40 x 5
Good Mornings:
20 x 12
40 x 12
45 x 12
45 x 12
Pullups:
3 x 8
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[b][size=+1]Wednesday 14th October[/b][/size]
[u]Madcow Week 2 Day 2[/u]
Front Squats:
60 x 5
67.5 x 5
77.5 x 5
77.5 x 5
OHP:
45 x 5
52.5 x 5
60 x 5
65 x 5
Prettty hard
RDL:
60 x 5
70 x 5
80 x 5
90 x 5
Side plank:
1 x 45s
Big cut on my arm so cant do these
Lateral raises:
7.5 x 9
7.5 x 8
7.5 x 10
[u]Supersetted with[/u] Front raises:
7.5 x 9
7.5 x 9
7.5 x 10
400 m bike sprint @ highest difficulty - dear lawd the lactic acid..
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[b][size=+1]Friday 16th October[/b][/size]
[u]Madcow Week 2 Day 3[/u]
Front squat:
60 x 5
67.5 x 5
77.5 x 5
87.5 x 5
100 x 3
77.5 x 8
Better today but back a lil tight
Bench:
62.5 x 5
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 3
80 x 8
Again better
DB row:
25 x 5
27.5 x 5
32.5 x 5
37.5 x 5
42.5 x 3
Lil slow but right lat sore for some reason
OH extensions:
25 x 8
25 x 8 *[b]VPB[/b]*
25 x 8 *[b]VPB[/b]*
[u]Supersetted with[/u] BB curls:
30 x 10 *[b]PB[/b]*
30 x 9
30 x 8
[u]and[/u] Knee raises:
3 x 15
Then a 180m, 360m and 440m sprints (went full out on the last - think I went too hard)
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[b][size=+1][color=purple]Monday 19th October[/b][/size][/color]
[u]Madcow Week 3 Day 1[/u]
Front Squat:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
meh, knee wasnt happy today which was weird
Bench:
62.5 x 5
72.5 x 5
85 x 5
95 x 5
102.5 x 5
Pretty good - still misgrooving though
DB row:
25 x 5
30 x 5
32.5 x 5
37.5 x 5
40 x 8 *[b]PB[/b]
said 41 and next week is 42.5 so decided just to do more reps
Knee raises:
x15
x12
[u]Supersetted with[/u] Side plank:
2 x 30s
[u]and[/u] Pullups:
2 x 8
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[b][size=+1]Wednesday 21st October[/b][/size]
[u]Madcow Week 3 Day 2[/u]
OHP:
47.5 x 5
52.5 x 5
60 x 5
65 x 7 *[b]PB[/b]*
Pretty sure thats a PB - said 66 and next week is 67.5 so again i just decided to do more reps
RDL:
60 x 5
72.5 x 5
85 x 5
95 x 5 *[b]PB[/b]*
Knee raises:
2 x 8
Lateral raises:
7.5 x 10
7.5 x 10 *[b]VPB[/b]*
7.5 x 10 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raises:
7.5 x 10
7.5 x 10 *[b]VPB[/b]*
7.5 x 10 *[b]VPB[/b]*
Skipped squats cus it's light day anyway and wanna be safe for my knee
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[b][size=+1]Friday 23rd October[/b][/size]
[u]Madcow Week 3 Day 3[/u]
Front Squat:
60 x 5
70 x 5
80 x 5
90 x 5
102.5 x 3
80 x 8
Pretty good, definitely have a few weeks left on this, if not all the way to week 9 (as far as I've programmed to)
Bench:
62.5 x 5
72.5 x 5
82.5 x 5
95 x 5
105 x 3
Again pretty good - 105 felt solid but still inconsistent with where i'm touching the bar
just realised i forgot the set of 8.. oh well not a great loss
DB row:
25 x 5
30 x 5
32.5 x 5
37.5 x 5
45 x 3
Couldn't get the set up right for the LHS
Again forgot the set of 8..needa read my damn program lel
Tricep Extensions:
25 x 12 *[b]PB[/b]*
25 x 8
25 x 9 *[b]VPB[/b]*
[u]Supersetted with[/u] BB curls:
32.5 x 8 *[b]PB[/b]*
32.5 x 8 *[b]VPB[/b]*
32.5 x 8 Some p=mv on the last 2
2 bike sprints @lvl 32 - 69.8km/h max [b]PB[/b]
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[b][size=+1]Monday 26th October[/b][/size]
[u]Madcow Week 4 Day 1[/u]
Front Squats:
60 x 5
70 x 5
82.5 x 5
92.5 x 5
102.5 x 5
Top set was very good - think i'll make it to week 9 pretty well as this was easier than week 1 by a lot lmao.
Might invest in some knee wraps cus the aggressive flexion at atg does take its toll when its 3x a week fs
Bench:
60 x 5
70 x 5
82.5 x 5
95 x 5
105 x 5
Warm up sets were wrong (read week 3) but work set was smooth. Easiest 105 i've done and should be good for hitting a PB next week
DB row:
25 x 5
30 x 5
35 x 5
40 x 5
42.5 x 5 *[b]PB[/b]*
Very hard for some reason today - back must be fatigued or something
Leg raises:
3 x 8
[u]Supersetted with[/u] Pullups:
2 x 8
1 x 4, 2, 2
Again back sucked today and after leg raises pull-ups are brutal lol
Weight 89.4 KG
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[b][size=+1]Wednesday 28th October[/b][/size]
[u]Madcow Week 4 Day 2[/u]
Front Squat:
60 x 5
70 x 5
82.5 x 5
Left erector pretty painful in front rack yet fine when doing the squat - stopped after 1 set incase + will work on loosening up before fri
OHP:
47.5 x 5
55 x 5
60 x 5
67.5 x 5 *[b]PB[/b]*
Top set was easier than 65.. had 8 in there probably. Swear tf the warm up sets always feel harder
RDL:
67.5 x 5
75 x 5
90 x 5
100 x 5 *[b]PB[/b]*
Videoed this and its very quick, should progress well. Back was fine with these weirdly
Lateral Raises:
7.5 x 12 *[b]PB[/b]*
7.5 x 12 *[b]VPB[/b]*
7.5 x 12 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raises:
7.5 x 12 *[b]PB[/b]*
7.5 x 12 *[b]VPB[/b]*
7.5 x 12 *[b]VPB[/b]*
Think the programme is working quite nicely, just need to keep on top of flexibility + mobility. easy weights even though im wrecked from track yesterday
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Not sure if I know you are not but I always sub back!
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[QUOTE=HARRYBEAST;1400388523]Not sure if I know you are not but I always sub back![/QUOTE]
Thanks man! I just saw your log on workout journals (i only visit TWL and there) and with those numbers I had to sub ;)
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[b][size=+1]Friday 30th October[/b][/size]
[u]Madcow Week 4 Day 3[/u]
Front Squat:
60 x 5
70 x 5
82.5 x 5
92.5 x 5
105 x 3
85 x 8
Top set was quick but i've a strained piriformis so full depth wasnt nice.
Bench:
62.5 x 5
72.5 x 5
85 x 5
95 x 5
107.5 x 3
85 x 8
Easy top set, should be easy for 5 too
DB row:
25 x 5
30 x 5
35 x 5
40 x 5
47.5 x 3 *[b]PB[/b]*
35 x 8
Harder than i'd like, a little back tweak mid way through but I said fk it and ploughed through - back is ok now
OH extensions:
30 x 8 *[b]Pb[/b]*
27.5 x 8 *[b]VPB[/b]*
25 x 8 *[b]VPB[/b]*
[u]Supersetted with[/u] BB curls:
32.5 x 12 *[b]PB[/b]*
32.5 x 8
32.5 x 8 *[b]VPB[/b]*
Next week im doing a "deload" week where I dont follow the big lifts - instead Im going to work on accessories/change the main lifts. Lifters may not need a deload but I do track too and am buggered + on the edge of possible injury and the lifts are going really well so no point risking it - this week might help to strengthen some weak links and refocus me too.
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keep it up mate
strong curl btw
I know how you feel about needing a break from the same few lifts day after day.
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[QUOTE=Fattgott;1400600723]keep it up mate
strong curl btw
I know how you feel about needing a break from the same few lifts day after day.[/QUOTE]
thanks bruh
yea i just dont wanna get injured and the next block is the heavy block so I wanna be 100% ready
unlucky on the deadlift btw, but we all gonna make it
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[b] [size=+1]Monday 2nd November[/b] [/size]
[u] Madcow Week 5 Day 1[/u]
Front squat:
62.5 x 5
72.5 x 5
85 x 5
95 x 5
105 x 5
Pretty Easy but some upper back shenanigans cus I lost tightness and glute still sore. Maybe I'll upload the video
Bench:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
107.5 x 5 *[b] PB[/b] *
No spotter and set sucked but have strength.. Should still be good next week but 112.5 will be hard
Db row:
25 x 5
30 x 5
35 x 5
40 x 5
45 x 5 *[b] PB[/b] *
Leg raises:
3 x 10
[u]Supersetted with[/u] Pullups:
3 x 8
Finally got all reps.
I was meant to have a deload week but fk it. Think I'll get to week 7 before the problems start with the programme
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[b][size=+1]Wednesday 4th November[/b][/size]
[u]Madcow Week 5 Day 2[/u]
Front squat:
62.5 x 5
75 x 5
85 x 5
85 x 5
OHP:
50 x 5
55 x 5
62.5 x 5
70 x 5 *[b]PB[/b]*
Still pretty easy - didnt engage my core so back arched a little and prob lost some strength. Should be good for 7 next week on the AMRAP
RDL:
70 x 5
82.5 x 5
95 x 5
105 x 5 *[b]PB[/b]*
Easy, harder on grip than hamstrings lol
Lateral raises:
10 x 6 *[b]PB[/b]*
10 x 6
10 x 6
7.5 x 8 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raises:
10 x 6 *[b]PB[/b]*
10 x 6
10 x 6
7.5 x 8 *[b]PB[/b]*
Significantly harder than last week but hopefully i can manage 8 on at least one set next week
Anterior core stuff
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[b] [size=+1] Friday 6th November[/b] [/size]
[u]Madcow Week 5 Day 3[/u]
Front squats:
62.5 x 5
75 x 5
85 x 5
95 x 5
107.5 x 3
85 x 8
Sucked
Bench:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
110 x 3 pretty easy
87.5 x 8
DB row:
25 x 5
30 x 5
35 x 5
40 x 5
50 x 3 *[b] PB[/b]
35 x 8
Oh extensions:
30 x 10 *[b] PB[/b] *
30 x 6
25 x 8
[u]Supersetted with[/u] BB curls:
35 x 12 *[b] PB[/b]
35 x 10
35 x 6
Meh session and elbow sore on db row (holding/bracing arm) and still a little sore so I'll see on mon
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was in the gym with my bro so did some stretches and lifts to loosen out - back is quite stiff
Front + back squat paused deep etc, probably around 10 reps 40-60 kg
OH squats 8 reps 40 kg
3 x 60 kg hang clean
1 x 80 kg hang clean
5 x OH press 40kg trying to push far back behind the head (stretch)
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you have a bro that lifts?
