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[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
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[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]*
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always so much gains in this log, consistently too
keep it up bro
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[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!
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[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
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[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]
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Pretty strong dude! Solid PRs
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[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!
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Front squats looked like crap, I'd try to reinvent them if I were you.
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[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.. :/
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[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
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[QUOTE=StandardGinger;1424893231]I hate you[/QUOTE]
this isn't even my final form
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[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
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[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]
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[QUOTE=j0hn117;1425294251]
130 x 5 *[b] PB[/b] * easier than last week[/QUOTE]
I now hate you even more.
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[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]
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[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
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[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
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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. ;_;
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[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 ;)
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[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
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[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.
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[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
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[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
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[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.
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Oi m9, how long have you not been doing olympic for now?
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[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
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[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
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[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]