
[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


[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 67 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/nothingstopsthistrain.gif[/img]