
[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 pullaparts:
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

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=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!

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

[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
Tbar 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 misgrooving.
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

[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

Madcow is harder than it looks
OHP is strong as fook doe

[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

[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

[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

[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

[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

[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

[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..

[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)

[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

[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

[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]

[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 pullups are brutal lol
Weight 89.4 KG

[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

Not sure if I know you are not but I always sub back!

[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 ;)

[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.

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=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

[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

[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

[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

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 4060 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)

you have a bro that lifts?

Yea he benched 375 (170) a few yrs ago but isn't as strong anymore.. Good to have someone to chase in the gym though

Great looking training in here my man

[QUOTE=wishiwasdivin;1402195893]Great looking training in here my man[/QUOTE]
thanks! Im getting there slowly but surely...

[b][size=+1]Monday 9th November[/b][/size]
[u]Madcow Week 6 Day 1[/u]
Front Squat:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
107.5 x 5 *Comeback PB*
Sucked today  floor was really wet and my foot slid outwards on first rep and threw me off for rest of set.. still should be able to progress fine.
Bench:
67.5 x 5
77.5 x 5
90 x 5
100 x 5
110 x 5 *[b]PB[/b]*
Good today, foot slid on the set of 100 but not on 110 luckily.. think ill manage next week
DB row:
27.5 x 5
30 x 5
35 x 5
40 x 5
45 x 8 *[b]PB[/b]*
Had more on this  foot slipped on first set and i fell over so that set was disrupted and im lucky not to be injured.. will go for 10/12 next week
Neutral grip pullup:
2 x 8
Elbows sore i think from pullups so gonna do neutral or chins now
[u]Supersetted with[/u] Knee/leg raises:
2 x 15
Was gonna do 3 sets but was just done with the stupid slippery floor  lat niggling me since before the workout and elbow sore too so just said fk it
Looking forward to AMRAP on 70 on wed OHP
107.5 FS and 100 bench
[youtube]W31sbNkiLoc[/youtube]

[b] [size=+1]Wednesday 11th November[/b] [/size]
[u] Madcow Week 6 Day 2[/u]
Front squats:
65 x 5
75 x 5
85 x 5
85 x 5
Ohp:
50 x 5
57.5 x 5
65 x 5
70 x 6 *[b] PB[/b].. 30s rest then 70 x 1
Short rest
60 x 12 push press
Disappointed and felt strong enough to do much but triceps not there today  also didn't eat for 18 hours then had a sandwich and worked out so I'm sure that contributes.. Next week will be interesting
Rdl:
80 x 5
90 x 5
100 x 5
110 x 10 *[b] PB[/b]
Rage carried over from ohp.. This was still easy lol
Lateral raises:
10 x 8
10 x 8
10 x 8 vpb
[u]Supersetted with[/u] Front raises:
10 x 8
10 x 8
10 x 8 vpb

what kind of sammich was it?

[QUOTE=connorpat1995;1403073903]what kind of sammich was it?[/QUOTE]
Peanut butter and Nutella hnng

[b] [size=+1] Friday 13th November[/b] [/size]
[u] Madcow Week 6 Day 3[/u]
Front squat:
65 x 5
75 x 5
87.5 x 5
97.5 x 5
110 x 3
87.5 x 8
87.5 x 8
87.5 x 8
Bench:
65 x 5
75 x 5
90 x 5
100 x 5
112.5 x 3
90 x 8
90 x 8
90 x 8
CG incline bench:
60 x 12
60 x 8
60 x 7
[u]Supersetted with[/u] Bicep curls:
35 x 12
35 x 10
35 x 8
Had to do the fs really quickly then leave the gym after my second set of bench. Came back 2 hours later after a party to do 90 and bench just Sucked after that.
Was meant to do db row but I forgot and my back was sore from wed anyway so I'm not too worried.
First day testing incline and my pec minor gas serious doms
Mondays workout is gonna be hard af

[b][size=+1]Monday 16th November[/b] [/size]
[u] Madcow Week 7 Day 1[/u]
Front squat:
65 x 5
77.5 x 5
87.5 x 5
100 x 5
110 x 5
Strength there but some misgroove  faster than fri
Bench:
67.5 x 5
80 x 5
90 x 5
102.5 x 5
112.5 x 5 *[b] PB[/b]
Again faster than fri but misgrooved.. 115 definitely in there
DB row:
25 x 5
32.5 x 5
37.5 x 5
40 x 5
45 x 12 *[b] PB[/b]
Hard top set but most reps clean and wanna challenge myself
Knee raises:
3 sets
Chins:
3 x 8
Last 2 sets broken up cus back tired

I might have missed it but is there any reason you do FS instead of back squats?
Also great benching man.

[QUOTE=Fattgott;1404195993]I might have missed it but is there any reason you do FS instead of back squats?
Also great benching man.[/QUOTE]
Thanks mane
Cus I've a pretty long history of back injuries from squats and deads it's just not worth it.. Can still get gains with fronts and a few accessories

[b] [size=+1]Wednesday 18th November[/b] [/size]
[u] Madcow Week 7 Day 2[/u]
Front squat:
65 x 5
75 x 5
87.5 x 5
87.5 x 5
OHP:
40 x 8
50 x 5
57.5 x 5
65 x 5
72.5 x 5 *[b] PB[/b] *
60 x 10 *[b] PB[/b] *
Top set was a grinder so next week will be very interesting.. Might keep at same weight but try more reps for longevity
RDL:
60 x 5
80 x 5
92.5 x 5
102.5 x 5
115 x 5 *[b] PB[/b] *
Bit weird tech today
Lateral raises:
10 x 10 *[b] PB[/b] *
10 x 8
10 x 8 VPB
[u] Supersetted with[/u] Front raises:
10 x 10 *[b] PB[/b] *
10 x 8
10 x 8 VPB

[b] [size=+1]Friday 20th November[/b] [/size]
[u] Madcow Week 7 Day 3[/u]
Phuck this session.. Loads of different factors just made this a horrendous session but I'm happy I pushed through and made it despite bad performance.
Front squat:
65 x 5
77.5 x 5
87.5 x 5
100 x 5
112.5 x 3
87.5 x 8
87.5 x 8
87.5 x 8
You know when the first warm up set is bad that it's going to be a hard workout. Top set was hard af so we're the later ones too
Bench:
67.5 x 5
80 x 5
90 x 5
102.5 x 5
115 x 3
90 x 8
90 x 8
90 x 11 *[b] PB[/b]
Sucked from 102.5 onwards.. Felt really heavy in the hands and through the reps.. Wanted to prove that even today I could get a pb, regardless of how small
Db row:
27.5 x 5
32.5 x 5
37.5 x 5
40 x 5
52.5 x 3 *[b] PB[/b] *
37.5 x 8
37.5 x 8
37.5 x 8
Incline bench:
60 x 12
60 x 12
60 x 10
BB curls:
40 x 8 *[b] PB[/b]
40 x 8
40 x 8
Progressively more cheating as the sets go on
One of the toughest (mentally) sessions I've ever done so I'm glad I got through it. If I'm to complete Mondays workout I'll have to up my game

[b] [size=+1]Monday 23rd November[/size] [/b]
[u]Madcow Week 8 Day 1[/u]
Front squats:
40 x 6
67.5 x 5
77.5 x 5
90 x 5
102.5 x 5
112.5 x 5
Not amazing but made the reps.. probably good for a while more
Bench:
20 x 20
70 x 5
82.5 x 5
95 x 5
105 x 5
115 x 5 *[b] PB[/b] *
glute cramped on top set but it was OK.. Harder than last week but I think I'll manage another week
Db row:
27.5 x 5
35 x 5
37.5 x 5
42.5 x 5
47.5 x 10 *[b] PB[/b] * mightve been 8 I don't remember
Chins:
X10
2 x 8
Ab wheel:
2 x 8
Pretty good session.. Hardest lift of the week in ohp on wed

[b][size=+1]Wednesday 25th November[/b][/size]
[u]Madcow Week 8 Day 2[/u]
Front squat:
20 x 5
60 x 2
67.5 x 5
77.5 x 5
90 x 5
90 x 5
OHP:
52.5 x 5
60 x 5
67.5 x 5
75 x 5 *[b]PB[/b]*
fuark the last rep was a grind.. another lb and i wouldnt have made it. going to try for 77.5 next week but i expect 4
RDL:
80 x 5
95 x 5
107.5 x 5
120 x 5 *[b]PB[/b]*
Lateral raises:
10 x 12 *[b]PB[/b]*
10 x 12
10 x 12 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raises:
10 x 12 *[b]PB[/b]*
10 x 12
10 x 12 *[b]VPB[/b]*
Putting weight up next week

Still going strong, good work brotha.

[QUOTE=wishiwasdivin;1406022963]Still going strong, good work brotha.[/QUOTE]
thanks! it's quite encouraging that I've made this much progress in a short time.. plenty more to be made!

[b] [size=+1]Friday 27th November[/b] [/size]
[u] Madcow Week 8 Day 3[/u]
Front Squat:
70 x 5
77.5 x 5
90 x 5
100 x 5
115 x 3
100 x 3
90 x 8
90 x 8
90 x 8
Easy top set  slow into hole tho cus heavy so tried to be more aggressive on the set of 100
Bench:
70 x 5
82.5 x 5
95 x 5
105 x 5
117.5 x 3 *[b]PB[/b]
95 x 8
95 x 8
95 x 8
Top set was so easy.. If same Strength on Monday I'll get the set no problem
DB row:
30 x 5
35 x 5
37.5 x 5
42.5 x 5
55 x 5 *[b] PB[/b]
37.5 x 8
37.5 x 8
37.5 x 8
Left side on top set was not as Strict as I'd like it but imma drop the weight and do more reps now as I can't load past 55
Incline bench:
70 x 12 *[b] PB[/b]
70 x 12
70 x 9
Failed on the 10th on third set
BB curls:
40 x 12 *[b] PB[/b]
40 x 10 *[b] VPB[/b]
40 x 8 *[b] PB[/b]
[u] Supersetted with[/u] Ab wheel w/ hold:
3 x 5

[b][size=+1]Monday 30th November[/b][/size]
[u]Madcow Week 9 Day 1[/u]
Front Squats:
40 x 3
70 x 5
82.5 x 5
92.5 x 5
102.5 x 5
115 x 6 *[b]PB[/b]*
Wanted a PB lel, still not too bad and should be good next week + probs to equal my PB the week after.
Bench:
60 x 5
82.5 x 5
95 x 5
107.5 x 5
117.5 x 5 *[b]PB[/b]*
4th rep was misgrooved but still made 5 ok, prob had 1+ reps left. Good for next week prob.
DB row:
30 x 5
35 x 5
37.5 x 5
42.5 x 5
47.5 x 12 *[b]PB[/b]*
Since i maxed out the DB's on fri I've changed the DB row workouts for Mon + fri  mon works up to AMRAP and Fri is more volume
Chins:
x10
x8
x7 + 1 eccentric
[u]Supersetted with[/u] abs
3 x arbitrary
Solid workout even though 2 degrees and the roof was open (gym getting extended) and deffo wasn't 100%.
AMRAP ohp 75 on wed, going for 6 even though I barely made 5 last week. hold me bruhs

[b] [size=+1]Wednesday 2nd December[/b] [/size]
[u] Madcow Week 9 Day 2[/u]
Front Squat:
20 x 4
70 x 5
80 x 5
92.5 x 5
92.5 x 5
Easy
Ohp:
55 x 5
62.5 x 5
70 x 5
75 x 4 FAIL
Worse than last week so first stall  switching to 3 then 5 reps over 2 weeks then increase by 2.5 kg. When I stall on that I'll reset to ramping from 70 x 5
RDL:
75 x 4
100 x 5
110 x 5
122.5 x 5 *[b] PB[/b]
Even these weren't great + Grip weak today so think that shows I'm tired
Lateral raises:
12.5 x 8 *[b]PB[/b]
12.5 x 8
12.5 x vpb
[u] Supersetted with[/u] Front raises:
12.5 x 8 *[b] PB[/b]
12.5 x 8
12.5 x 6
Dropset lateral raises (after final set of 6)
5 x 30
Fuark me the burn
Definitely a bit burnt out today so considering that my lifts weren't too bad. Hopefully I'll be better on Fri