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[b][size=+1]Monday 14th March[/b][/size]
[u] Madcow Rd 2 Week 11 Day 1[/u]
Front squat:
70 x 5
87.5 x 5
105 x 5
120 x 5
135 x 5 *[b] PB[/b] * very hard
Bench:
72.5 x 5
90 x 5
107.5 x 5
122.5 x 5
137.5 x 4 *[b] PB[/b]* phuck..
Going up to 140 next week for 4 reps maybe 5 if somehow I'm stronger idk.
On bench my right arm tucks more than my left, going to work on flaring the right elbow a bit more so that both sides are even (right is over tucked)
sláinte
[QUOTE=j0hn117;1429736611]
137.5 x 4 *[b] PB[/b]* phuck..
[/QUOTE]
...
[b][size=+1]Friday 18th March[/b][/size]
[u]Madcow Rd 2 Week 11 Day 3[/u]
Front squat:
70 x 5
87.5 x 5
105 x 5
120 x 5
137.5 x 3 *[b]PB[/b]* hard
105 x 8
Bench:
72.5 x 5
90 x 5
107.5 x 5
122.5 x 5 easier than last week's 120
140 x 2 the actual phuck is this? First rep was absolutely terrible. Felt something in my pec so maybe it tore a bit and thats why I failed
+Slingshot:
150 x 3
160 x 3 *[b]PB[/b]* made amends
Without slingshot:
100 x 12 *[b]PB[/b]* not too bad
100 x 8 absolute maximum to end all maximums. No idea wtf is wrong with me today but I can't put 2 good sets together.
My Jimmies are so rustled that I missed that 140, I should really have it for 4+ fuuuuu
[b][size=+1]Tuesday 22nd March[/b][/size]
[u]Madcow Rd 2 Week 12 Day 1[/u]
had destroyed my left lat on sat mysteriously, couldn't even sleep without extreme pain so took another day off
Front Squat:
60 x 1 testing the waters
72.5 x 5 said phuck it lets go
87.5 x 5
107.5 x 5
122.5 x 4 peppering my angus
137.5 x 5 *[b]PB[/b]* hardest set of my life, but god damn i got it. highlight of the 12 weeks
this is heavier than what i managed as a 1RM last year but for 5!
Bench:
60 x 5
60 x 5
60 x 5
pec is semi-phucked, felt the scar tissue rustling my jimmies gently at the edge of my conscience on these. don't think the tear is too bad but i definitely can't bench heavy this or next week or it'll just re-tear.
[u]Supersetted with[/u] Concentration curls:
12.5 x 12
12.5 x 12
12.5 x 12
[u]and[/u] Tricep pushdowns:
some amount of weight x 12
x 12
x 12
Hammer curls:
15 x 12
15 x 12
15 x 12
is this even madcow anymore? last heavy day done. on thurs im just going to do some higher reps and continue rehabbing my pec. cant do any lat work or shoulder work because of my back. maybe ill do some partial ROM shoulder press
[b][size=+1]Thursday 24th March[/b][/size]
OHP - 90 KG *[b]PB[/b]*
everything felt pretty heavy. hadnt done ohp in ages, phucked my lat and tore my pec so pretty pleased i even got this
deload week this week beginning 28th. then smolov.
would rep but still on spread :(
[b][size=+1]Monday 28th March[/b][/size]
Front squats:
60 x 5
80 x 3
90 x 3
100 x 3
sore back :( hopefully heavy enough for deload. will go upto ~ 110 on wed/thurs for a triple if my back allows it
Bench:
60 x 6
70 x 5
80 x 5
90 x 6
this was fine, didnt feel any pec shenanigans which is good. will go up to maybe 105-110 for a triple on wed/thurs to get ready for smolov jr next week.
Straight arm pull down thing?
x x 12
y x 12
z x 12
[u]Supersetted with[/u] concentration curlz:
15 x 12
15 x 12
15 x 12
need to stretch like a mfer and foam roll and move to loosen my back out for monday.
[b][size=+1]Wednesday 30th March[/b][/size]
Front squat:
60 x 5
80 x 5
100 x 3
110 x 3
120 x 3
felt heavy af, back sore etc
Bench:
60 x 6
80 x 6
90 x 6
100 x 3
115 x 3
felt ok, no chest pain which is good. felt pretty easy but looked easy on video. obviously very cautious which doesnt help bar speed
hammer curls:
3 x 12 @ 15
[u]Supersetted with[/u]: Tricep pushdowns:
3 x 12 @ something
[u]and[/u]: lat pulldown neutral grip:
3 x 12 @ light
strength has taken a nose dive in this deload for some reason. idk. hopefully ill remember how to lift by monday.
[b][size=+1]Tuesday 5th April[/b][/size]
[u][b] Smolov Base Mesocycle[/u] [/b]
[b]Week 1 Day 1[/b]
Front squats:
60 x 6
80 x 6
100 x 9
100 x 9
100 x 9
100 x 9
Hard but not too bad
Bench:
60 x 6
80 x 6
100 x 3
105 x 6
105 x 6
105 x 6
Chest felt a bit iffy so I stopped
Some curls
inb4 you die
[QUOTE=Kameronn;1434288991]inb4 you die[/QUOTE]
Week 3 will wreck me, no idea how I'm meant to add 15 kg to yesterday's sets
[QUOTE=j0hn117;1434325941]Week 3 will wreck me, no idea how I'm meant to add 15 kg to yesterday's sets[/QUOTE]
That's insane. Hostel did it though bro like 3 times ffs
[b][size=+1]Wednesday 6th April[/b][/size]
[u][b]Smolov Base Mesocycle[/b][/u]
[b]Week 1 Day 2[/b]
Front Squat:
60 x 5
80 x 5
100 x 5
107.5 x 7
107.5 x 7
107.5 x 7
107.5 x 7
107.5 x 7
legs already tired from monday.. i think i understand how you can improve a ton on this programme. v hard
Bench:
60 x 5
80 x 5
100 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
all sets without a spot which is like adding another rep lol. murmurs in the chest but i think its ok.
DB shrugs:
25 x 20
25 x 20
25 x 20
long enough workout without any accessories. might need to start taking pre-workout again for these lol
[b][size=+1]Friday 8th April[/b][/size]
[u][b] Smolov Base Mesocycle[/u][/b]
[b]Week 1 Day 3[/b]
Front squat:
60 x 5
80 x 5
100 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
Bench:
60 x 6
80 x 5
100 x 5
117.5 x 4
117.5 x 4
117. 5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
Hard.. Legs are tired from this volume
[b][size=+1]Saturday 9th April[/b][/size]
[u][b]Smolov Base Mesocycle[/u][/b]
[b]Week 1 Day 4[/b]
Front squat:
60 x 5
80 x 5
100 x 5
110 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
Bench:
60 x 8
80 x 5
100 x 5
110 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3
122.5 x 3
left shoulder was giving me grief (was sore and like spread weakness down the arm) so left it at 5.
cba doing anything else. back on pre-workout on monday.
currently training 8x a week with track + gym. fun.
[b][size=+1]Monday 11th April[/b][/size]
[u][b]Smolov Base Mesocycle[/u][/b]
[b] Week 2 Day 1[/b]
Front squat:
60 x 5
80 x 5
100 x 5
110 x 9 *[b] PB[/b] *
110 x 9
110 x 9
110 x 9 hard af
Bench:
60 x 5
80 x 5
100 x 5
112.5 x 6
112.5 x 6
112.5 x 6
Some bis
had a few preparatory exams (still full units though) last week and my back just self destructed. comp schedule was moved forward too so had to drop smolov and start my cut and power training early. cutting until im not fat lel.
training will be for strength, muscle maintenance and power/speed increases. shoulder is still unhappy for any benching but ill do some heavy chest and legs work tomorrow in some shape or form.
[QUOTE=j0hn117;1436788741]had a few preparatory exams (still full units though) last week and my back just self destructed. comp schedule was moved forward too so had to drop smolov and start my cut and power training early. cutting until im not fat lel.
training will be for strength, muscle maintenance and power/speed increases. shoulder is still unhappy for any benching but ill do some heavy chest and legs work tomorrow in some shape or form.[/QUOTE]
I be in.
[QUOTE=j0hn117;1436788741]cutting until im not fat[/QUOTE]
You still need to lift when you're cutting lad :)
pls don't be dead :^(
[QUOTE=Fattgott;1444119931]You still need to lift when you're cutting lad :)
pls don't be dead :^([/QUOTE]
I'm alive, but in middle of exams. They end on June 22nd :(
Lost 13.3kg tho, but strength has gone to chit so I haven't felt like logging lmao
May 30th Body fat test measurement (for future reference)
Weight: 97.5kg
Body fat %: 23.4%
Fat free mass: 74.7kg
Fat mass: 22.8kg
3% higher than when I did it last June.. Hopefully will be ~16-17 percent by late July.
Damn, it always said 193lbs on your stats, didn't realize you were so heavy a couple months ago.
[QUOTE=Fattgott;1445065893]Damn, it always said 193lbs on your stats, didn't realize you were so heavy a couple months ago.[/QUOTE]
I was like 200 until late Feb then suddenly became a fat piece of chit idk mane
I'm cutting to ~12% bf then doing a lean bulk for mass so it'll be a lonnnng time before I handle any proper weight again :(
BW lying at just under 89kg, ~ 47 lbs lost since diet started. Will be lean at low 80's so cutting until then.
Had a few injuries, distractions etc so my training has been bad and I now lift the equivalent of a new-born lamb :)
Starting texas method with baby weight on monday with some tweaks because I'm not going to get any muscle and may as well try to get some strength back..
Candito 6 week
Week 2 day 1 - LB
Front Squats:
50 x 5
60 x 5
70 x 5
80 x 10 pretty ez
82.5 x 3 60s rest ea
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
92.5 x 1
taking 4 months off doesnt help the strength, but hopefully soon i'll get back to handling the 110's for reps at least.
Clean deads:
60 x 5
60 x 5
60 x 5
60 x 5
tech/positional focus
RDL:
60 x 8
80 x 8
100 x 8
2km hard cycle @ max resistance. rip heart, legs
Next 6 week cycle i'll be 100+ working sets for bench and front squat hopefully. right knee hurts at ATG for the first few squat sets idk why and right shoulder was a lil' tweaky today but i'm currently training 9x a week cus of track so its to be expected
P.S - IM ALIVE
Candito 6 Week
Week 2 day 2 - UB
Bench:
60 x 10
70 x 8
80 x 6
87.5 x 10
92.5 x 8
97.5 x 8
getting there
OHP:
52.5 x 10
55 x 8
57.5 x 6
False grip wide grip pullups:
+ 5 x 10
+7.5 x 8
+10 x 6
Seated cable row:
X x 10
X + a bit x 8
X + a bit more x 6
Lateral raises:
12.5 x 12
12.5 x 12
12.5 x 12
Concentration curls:
12.5 x 10
12.5 x 8
10 x 8
good luck with w2d3 bro... if your training max is anywhere near your true max you will be DEAD :D
[QUOTE=Fattgott;1458062123]good luck with w2d3 bro... if your training max is anywhere near your true max you will be DEAD :D[/QUOTE]
i just needa put hype music on and im good ;) hardest part is the high rep set and keeping my thoracic from rounding. not wearing a belt doesnt help either lols
i officially can't back squat now because of my elbow so I guess I can't complain :/
edit: today is a cheat day because I got my A level results so I'll have plenty of energy tomorrow...
candito 6 wk
wk 2 day 3 - LB
Front squat:
50 x 5
60 x 6
70 x 5
82.5 x 10
77.5 x 3 - 10 sets - 60s rest
Clean deadlift:
60 x 8
60 x 6
60 x 8
felt weary since i hadnt eaten in so long so i just called it
Welcome back man
[QUOTE=Kameronn;1458440093]Welcome back man[/QUOTE]
thanks brah. lost my gains but we gon make it
Candito 6 wk
Week 2 day 4 - UB
Bench:
60 x 10
70 x 8
80 x 6
87.5 x 10
92.5 x 8
97.5 x 8
tech sucked today idk why
Weighted wide false grip pullups:
+ 6.25 x 10
+ 8.75 x 8
+ 11.25 x 6
OHP:
55 x 10
57.5 x 8
60 x 6
feels gd to get back to that plate
Seated cable row:
140 lbs x 10
160 lbs x 8
180 lbs x 8
Front raises:
12.5 x 12
12.5 x 12
12.5 x 12
Candito 6 week
Week 2 day 5 - UB
Bench:
60 x 8
70 x 6
82.5 x 6
92.5 x 12
Bit weak
Pullups:
+10 x 10
+12.5 x 8
+15 x 6
Seated cable row:
150 lbs x 10
170 lbs x 8
190 lbs x 6
OHP:
60 x 8
60 x 10 gettin there
62.5 x 6
cAndito 6 wk
week 3 day 1 - LB
F squat:
60 x 6
70 x 5
80 x 4
87.5 x 6
87.5 x 6
87.5 x 6
TBAR dead:
72.5 x 6
92.5 x 6
115 x 6
115 x 6
felt so bad today, fsquat felt like a tonne and trying the last set of tbar with weightlifting shoes on made it about 50% harder. 13th day training in a row so a rest day tomorrow will be nice.
Candito 6 wk
Wk 3 day 2 - UB
Bench:
60 x 8
80 x 6
90 x 5
102.5 x 6
102.5 x 6
102.5 x 6
Tech was way off on the 3rd set but strength is there
Pullups:
+15 x 6
+17.5 x 6
+20 x 6
OHP:
60 x 6
62.5 x 6
65 x 6
Left out cable row cus I had to get an injection
candito 6 wk
wk 3 day 3 LB
had to do it a day earlier, have to wake up to do bench tmrw morning too so will prob suck
F squat:
65 x 6
70 x 4
80 x 4
90 x 6
RDL:
60 x 8
80 x 8
100 x 8
some bike, some core
Candito 6 wek
Wk 3 day 4 - ub
bench:
60 x 8
80 x 8
95 x 5
105 x 6
105 x 6
both easy but felt a twinge in my right shoulder so not tempting fate
WG pullups:
+10 x 6
+12.5 x 6
+15 x 6
+20 x 6
NG lat pulldown:
140 lbs x 6
160 lbs x 6
200 lbs x 6 yolo
candito 6wek
wk 4 day 1 - lb
f sqat:
60 x 6
70 x 5
80 x 4
87.5 x 3
90 x 3
92.5 x 3
RDL:
60 x 8
80 x 8
100 x 6
110 x 6
some core, some bike
candit0 6 week
week 4 day 2 - ub
bench:
60 x 8
80 x 6
90 x 6
100 x 3
105 x 3
107.5 x 3
shoulder still iffy, bit worse today than before but w/e
High pullups:
x10 + 2 reg
x10
x8
+ 5 x 6
OHP:
55 x 12
55 x 10
60 x 8
65 x 6
Seated cable row:
140 lbs x 12
150 lbs x 10
160 lbs x 8
Lateral raise:
15 x 12
15 x 10
12.5 x 12
Concentration curls:
12.5 x 8
10 x 8
10 x 8
Candito 6 Wk
wk 4 day 3 - LB
front squat:
60 x 5
70 x 5
80 x 4
92.5 x 3
95 x 2
100 x 1
110 x 1
felt like it. not amazing but strength is starting to come back
Tbar dead:
72.5 x 5
92.5 x 5
112.5 x 5
122.5 x 5
not the reps asked for but easy.
some abs
edit: right adductor is irritated.. unsure if it'll be bad but hopefully good for next squat day
Candito 6 wk
wk 4 day 4 - UB
Bench:
60 x 8
80 x 6
100 x 3
105 x 3
107.5 x 4
115 x 2
not bad, not amazing.
Decreasing grip pullups(from v.wide):
+5 x 8
+10 x 8
+15 x 6
+20 x 7
OHP:
60 x 12
62.5 x 6
65 x 6
67.5 x 6
first set was good. strength definitly coming back.
NG lat pulldown:
130 lbs x 12
150 lbs x 8
170 lbs x 6 + some dropsets
facepulls:
n x 20
y x 20
z x 20
Keep it up!!!!!!
Candito 6 wk
wk 5 day 1 - LB
Front squat:
60 x 5
70 x 5
80 x 4
90 x 3
97.5 x 5 - 5 was 3 ct pause
Setting input max for next cycle as 112.5. first 2 weeks are gonna suuuuck
SOme deadlifting,cleaning,RDL etc
Candito 6 wk
C1W5D2 - UB
(i stole your format fattgott ;) )
Bench:
60 x 8
80 x 6
90 x 4
100 x 4
110 x 2
117.5 x 4
this was pretty easy. i probably had 6/7 reps in the tank.
Pullups:
x8
+10 x 8
+20 x 6
+25 x 8 *[b]PB[/b]*
Pulling strength is starting to come along
OHP:
60 x 8
65 x 6
70 x 8
Surprised I got this many reps. Not far from my best now or 1xBW OHP which is good after only 1 cycle.
NG lat pulldown:
140 lbs x 8
160 lbs x 8
190 lbs x 6
210 lbs x 6 *[b]PB[/b]*
Good to max out the stack. Hopefully in a few cycles I'll be able to handle this more comfortably.
Lateral raises:
15 x 12
15 x 10
15 x 8
Hammer curls:
20 x 12
20 x 10
20 x 10
Pretty weak, surprisingly. Grip was giving out.
Input maxes for next Cycle: 112.5 FSquat, 130 Bench, 150 T-bar. Taking T-bar easy, just gradually upping the weight as I work on RDL (erectors, grip, abs).
Gonna change some accessories next cycle - CG incline bench instead of OHP, some NG pull-ups, hammers.. just to keep progression steady +keep it fresh. Also needa work on stability through the core as it's a little unsteady at the top of the ohp (also why I'm alternating for CG incline).. maybe some ab-wheel, plank exercises etc.
Candito 6 wk
C1W5D3
T-bar deadlift:
72.5 x 8
92.5 x 8
112.5 x 5
132.5 x 5
132.5 x 5
top set was real heavy, sucked. can't seem to get tight or have any power when i pull. ill have to figure the tech out.
RDL:
60 x 12
80 x 12
90 x 12
100 x 12
figured i'd just cut it here and rest before the next cycle starting on monday. From experience I know ill be weak af the first week+ half
Candito 6 Week
C2W1D1
Front Squat:
60 x 4 - w/o shoes
60 x 6
70 x 6
80 x 6
90 x 6
90 x 6 - 6th paused
90 x 6 - "
90 x 6 - "
way easier than last cycle.. hopefully the MR10 sets should be ok based off of this
Clean deadlift:
60 x 6
60 x 6
80 x 6
80 x 6
T-Bar Deadlift:
72.5 x 5
112.5 x 5
122.5 x 6
122.5 x 6
Was starting to get a better idea of the form by the 2nd work set
Candito 6 Week
C2W1D2
Bench:
60 x 6
65 x 10
80 x 6
87.5 x 10
97.5 x 8
100 x 6
80 x 5
This really sucked today.. Top set was legit hard (as hard or worse than 117.5) but I expect this.
Varying grip pull-ups:
4x12
CG incline bench:
60 x 12
70 x 12
75 x 10
80 x 8
WG lat pulldown:
140 lbs x 12
150 lbs x 10
160 lbs x 8
170 lbs x 6
Reverse grip curls:
25 x 15
25 x 12
25 x 12
Ab wheel:
2 x 12
1 x 10
Due to my pinky finger being extremely abraded (skin is cracked/cut/sore/super-sensitive/flaking/dryAF and won't heal) I have to do my lifts with 3 fingers. Won't be able to do deadlifts or any dumbbell movement but hopefully i can work around (exercises for LB, Nordic curls, different selection of exercises for shoulders etc..). Front squat + bench shouldn't suffer too much but any pulling movement will be hampered by the grip weakness for this cycle. After this cycle I'll decide based on the condition of the skin how to proceed.
Candito 6 Week
C2W1D3 - UB
Bench:
65 x 10
80 x 6
87.5 x 10
97.5 x 8
100 x 6
tech was awful and felt heavy until the last set when i changed my shoulder blade positioning then it was easy
High Pullups:
+5 x 8
+5 x 7
+5 x 6
+5 x 6
short rest
CG paused Incline bench:
60 x 12
60 x 12
60 x 12
short rest
CG lat pulldown:
130 lbs x 12
130 lbs x 12
130 lbs x 12
calls for 8's tomorrow on squats but may increase weight or reps cus it's hella light
Candito 6 week
C2W1D5
Bench:
60 x 8
80 x 6
90 x 5
100 x 3
105 x 10
Not bad. Could've prob got another rep but cba grinding too hard.
WG 3 finger pullups:
X5
+10 x 5
+20 x 5
+30 x 5 [b]PB[/b]
Push press:
60 x 5
70 x 5
75 x 5
80 x 5
CG lat pulldown:
140 lbs x 12
140 lbs x 10
140 lbs x 8
Reverse curls:
25 x 12
25 x 10
25 x 8