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[b][size=+1]Friday 4th December[/b][/size]
[u]Madcow Week 9 Day 3[/u]
Front squat:
20 x 4
70 x 5 + power clean
80 x 5 + power clean
92.5 x 5 + power clean
105 x 5
117.5 x 3
92.5 x 8
92.5 x 8
92.5 x 8
Top set was pretty quick despite hip giving me some grief
Bench:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 3 *[b]PB[/b]*
95 x 8
95 x 8
95 x 8 *[b]VPB[/b]*
Top set felt really heavy in the hands which knocked my confidence I think. Just thought I'd get crushed so form went to chit. Hopefully having handled it i'll be better on Mon.
DB row:
30 x 5
35 x 5
40 x 5
45 x 5
45 x 5 *[b]VPB[/b]*
37.5 x 8
37.5 x 8
37.5 x 8
CG Incline Bench:
80 x 5 Had the bench on a higher incline than usual without noticing and wasn't ready lol
80 x 10 *[b]PB[/b]*
80 x 9 *[b]PB[/b]*
Didn't fail any but phuck me that last rep was a grinder
BB curl:
50 x 8 *[b]PB[/b]*
45 x 8
40 x 8 *[b]VPB[/b]*
Seem to gain strength stupidy easy on this + biceps are barely even growing. Definitely dodgy form but idgaf
[u]Supersetted with[/u] Abs:
3 x whatever
Possibly the longest + one of the most mentally challenging sessions i've ever done. Pretty happy I got everything done and even in the worst conditions ever still really pushed myself. Going to failure on OHp definitely affected me I think, but hopefully I'll be rested for monday.
Now to eat all the things
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going to change up my bench tech a little by flaring the elbows out a bit more on descent, since when I press they flare automatically so clearly I'm tucking too much. Might explain why i've not been feeling it in my chest recently as much + this will probably help strength if it shifts more load of my triceps since theyre my weakness.
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[b] [u] Monday 7th December[/b] [/u]
[u] Madcow Week 10 Day 1[/u]
Front squat:
70 x 5
82.5 x 5
95 x 5
105 x 5
117.5 x 5
Bad knee but forced myself to get through it. Not squatting on Wed to conserve it
Bench:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 5 *[b] PB[/b]
pretty good speed, good for next week i think
Neutral grip chin ups:
5 x 8
1 x 5
1 x 6, 2, 2
Forearm has pain along the ulna so going to stop db row for a while
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Nice front front squat numbers.
Excellent work on bench as well with that 120x5 PB grats.
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[QUOTE=wishiwasdivin;1408536723]Nice front front squat numbers.
Excellent work on bench as well with that 120x5 PB grats.[/QUOTE]
Thanks a lot man
I saw you PB'd on FS (grats BTW) so I'm sure you know how it feels when you start to get back to pre-injury strength levels!
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[QUOTE=j0hn117;1408553483]Thanks a lot man
I saw you PB'd on FS (grats BTW) so I'm sure you know how it feels when you start to get back to pre-injury strength levels![/QUOTE]Thanks man. Oh yeah it feels good to be getting that strength back. I've had a few setbacks because I was dumb and getting in to big of a rush. So I cut all weight back and started taking a much slower approach and it's helped alot but I'm definitely getting them numbers back up
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[b][size=+1]Wednesday 9th December[/b][/size]
[u]Madcow Week 10 Day 2[/u]
Been sick for the past 2 days so this was fun
OHP:
20 x 5
40 x 5
50 x 5
57.5 x 5
62.5 x 5
70 x 5
77.5 x 3 *[b]PB[/b]* worst misgroove in history on the 3rd rep
80 x 1 Flew up
RDL:
80 x 5
100 x 5
112.5 x 5
125 x 5 *[b]PB[/b]*
Lateral raise:
12.5 x 12 *[b]PB[/b]*
12.5 x 10
12.5 x 8 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raise:
12.5 x 12 *[b]PB[/b]*
12.5 x 10
12.5 x 12 *[b]VPB[/b]*
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For being sick you stil got in an got it done, good work. Hope you get to feeling better soon
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[QUOTE=wishiwasdivin;1409100763]For being sick you still got in and got it done, good work. Hope you get to feeling better soon[/QUOTE]
Thanks man; good to get out of bed for once in the day at least!
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[b] [size=+1]Friday 10th December[/b] [/size]
[u] Madcow Week 10 Day 3[/u]
Front squat:
60 x 1
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 3
95 x 8
Had misgroove of peace on 120 set but I think I'm getting used to the weight
Bench:
60 x 5
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 3 *[b] PB[/b]* pretty fast
97.5 x 8
97.5 x 8
97.5 x 12 *[b] PB[/b] *
Trying to keep the elbows more flared but as I fatigued I defaulted more to old tech. Need to get the reps in to ingrain the new tech
NG pullups:
X5
5 x 5
10 x 5
12.5 x 5
13.5 x 5
Incline bench:
85 x 10 *[b] PB[/b] *
85 x 8
80 x 7, 2
Rested 30s on last set and failed 3rd
BB curls:
60 x 4 [b] PB[/b] Just wanted to do 1 plate it
40 x 12
Hammer curls:
15 x 12 *[b] PB[/b] *
Changing all supinated grip exercises I can to natural grip because it's hurting one of my forearm muscles (flexor digitorum maybe)
Pretty good workout, hopefully im not sick on Monday and back at 100% - feeling some bad things in my Chest atm
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Seeing a lot of PB's in that session John, nice work man. Hopefully your a 100% Monday. Is the chest issue just from the cold?
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[QUOTE=wishiwasdivin;1409519033]Seeing a lot of PB's in that session John, nice work man. Hopefully your a 100% Monday. Is the chest issue just from the cold?[/QUOTE]
thanks for the support as always carl! Bench and squat are moving pretty well but im looking forward to my deload :D
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[QUOTE=Kameronn;1409837173]in for more pbs please[/QUOTE]
ask and you shall receive.. You'll have to guess the weights though because im not living in the 19th century and use kilos ;)
Welcome mane! 6'0 master-race das it
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[QUOTE=j0hn117;1409575353]thanks for the support as always carl! Bench and squat are moving pretty well but im looking forward to my deload :D[/QUOTE]it always feels good making progress :)
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[b] [size=+1]Monday 14th December[/b] [/size]
[u] Madcow Week 11 Day 1[/u]
Front Squat:
72.5 x 5
85 x 5
95 x 5
107.5 x 5
120 x 5 *[b] PB[/b]
Hurt my wrist today so this was a bit sub par. Top set was hard and misgroove was strong.. Weight is properly heavy and I just didn't have the confidence. Got it done though
Bench:
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 5 *[b] PB[/b]
Misgroove on top set but tricep strength kept me going. Next week will be v hard for f squat and bench but I think I can do it
Neutral grip pullups:
X10 *[b] PB[/b]
4 x 8
X12 *[b] VPB[/b]
Better than last week
Need to bring the A game next week but I'm happy enough with this
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I'm way too metrically challenged for this chit. Grats on PBs though, love programs like Madcows where you're constantly pushing those PBs.
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[QUOTE=Kameronn;1410195683]I'm way too metrically challenged for this chit. Grats on PBs though, love programs like Madcows where you're constantly pushing those PBs.[/QUOTE]
Thanks brah
After long enough on the forum I can just convert lol, 100 kg = 220 or basically 2 plates
It's good to always add but it gets draining having to hype myself up for every workout
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[b] [size=+1]Wednesday 17th[/b][/size]
[u]Madcow Week 11 Day 2[/u]
Front squat:
20 x 5
60 x5
65 x 8
77.5 x 3
102.5 x 5
Idk
OHP:
40 x 5
50 x 5
60 x 5
65 x 5
70 x 5
77.5 x 5 *[b] PB[/b] *
Last rep was sketchy AF, but fk it. Going for a 1rm next week and hopefully 90 kg
RDL:
77.5 x 3
92.5 x 5
102.5 x 5
115 x 5
127.5 c 5
Power cleans:
80 x 1
92.5 x 1
102.5 x 1
Lateral raises:
15 x 8 *[b] PB[/b] *
15 x 6
10 x 12 VPB
[u] Supersetted with[/u] Front raises:
15 x 8 *[b] PB[/b] *
15 x 6
10 x 12 VPB
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[b] [size=+1]Friday 18th December[/b] [/size]
[u]Madcow Week 11 Day 3[/u]
Front squat:
60 x 1
75 x 5
85 x 5
95 x 5
110 x 5
122.5 x 3 *[b] PB[/b]
97. 5 x 8
Havent stretched in a few days so back was tight and heel lifted in bottom. Monday will be a test
Bench:
75 x 5
85 x 5
97.5 x 5
110 x 5
125 x 3 *[b] PB[/b]
97.5 x 8
Had no spot so top set was hard. Left pec a little tight cus of scapula and I felt every kilo on the top set..
Neutral grip chins:
X 5
5 x 5
10 x 5
12.5 x 5
15 x 5 *[b] PB[/b]
Close grip incline bench:
90 x 10 *[b] PB[/b]
90 x 8
80 x 8 VPB
Hammer curls:
15 x 12
15 x 12
15 x 12 *[b] PB[/b]
Got through another workout..
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I'm back. I almost vomited when I saw your gains...literally sickenking.
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Long time no see mane welcome back to the land of the living ;)
Most of my gains have been from Madcow.. 4 months of back injuries didn't exactly help my squat though!
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[b][size=+1]Monday 21st December[/b][/size]
[u]Madcow Week 12 Day 1[/u]
Last week of madcow before break
Front squat:
60 x 3
75 x 5
85 x 5
97.5 x 5
110 x 5
122.5 x 5 *[b]PB[/b]*
Easier than last week weirdly, probably had another rep in me on the top set. still v hard and had to get super hyped
Bench:
75 x 5
87.5 x 5
100 x 5 This was a joke - knew strength was good based off of this
112.5 x 4
125 x 6 *[b]PB[/b]*
still misgrooves on top set and decided to go for the extra rep since last week. Feel proud since my triceps kept with me on the last rep reflecting the work i've put in the past 11 weeks
Neutral Grip chins:
x 12 *[b]=PB[/b]*
3 x 10
x 14 *[b]PB + VPB[/b]*
Bodyweight has gone up quite a bit since the start but back strength keeping up
Abs were fatigued from chins so i called it quits
lower back was fatigued from bench...
[img]https://pbs.twimg.com/media/CE65CFXUkAE4t9X.jpg[/img]
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Ik the feel on lower back fatigue on bench... just make sure your ass is anchored. Grats on PBs, keep it rolling mayne
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[QUOTE=Kameronn;1411614593]Ik the feel on lower back fatigue on bench... just make sure your ass is anchored. Grats on PBs, keep it rolling mayne[/QUOTE]
I've never had a problem with lower back fatigue but I think it's just cus I was so tight.
Thanks mane, no more 5 rep PBs until prob Feb tho :(
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Excellent Front Squat work John.
I seen you posted in the sup section :) I wasn't aware that you lived in the UK
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Arching makes my back really sore and cramped when I haven't benched for a while. Sick workout m8 lots of PBs and strength gains.
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[QUOTE=Fattgott;1411626713]Arching makes my back really sore and cramped when I haven't benched for a while. Sick workout m8 lots of PBs and strength gains.[/QUOTE]
I don't even arch much which is the weird thing haha, thanks bud just getting my serving of noob gains round 2..
[QUOTE=wishiwasdivin;1411620873]Excellent Front Squat work John.
I seen you posted in the sup section :) I wasn't aware that you lived in the UK[/QUOTE]
Thanks man! Yea just trying to find a good pre-workout but the verdict is mixed.. Why else would I be using kilos ;)
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just leaving this here
[youtube]S7ZZSpSSm68[/youtube]
super raw + in weightlifting shoes...
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[b][size=+1]Wednesday 23rd December[/b][/size]
[u]Madcow Week 12 Day 2[/u]
Beltless T-bar deadlift: *[color=red][b]Deadlift always dead-stop unless "TNG" is written[/color][/b]*
72.5 x 8
92.5 x 5
112.5 x 5
132.5 x 5
132.5 x 6
112.5 x 5
Got a t-bar, my lower back is hugely the limiting factor in this.. top set was pretty heavy but the reps weren't slowing down. I'm happy that this isn't great because it means I've a lot of progress to make in the next 12 week block.
OHP:
40 x 5
50 x 5
60 x 5
70 x 3
77.5 x 1
85 x 1 *[b]PB[/b]*
60 x 12 *[b]PB[/b]*
Top set was a grinder.. still tired from Monday muscle + CNS wise so happy to even get that. Have being doing quite a few hours of manual labour over the past few days which hasn't helped
RDL:
60 x 5
100 x 5
130 x 5 *[b]PB[/b]*
Lateral raises:
15 x 10 *[b]PB[/b]*
15 x 8
12.5 x 12 8 *[b]VPB[/b]*
[u]Supersetted with[/u] Front raises:
15 x 10 *[b]PB[/b]*
15 x 8
12.5 x 12 *[b]VPB[/b]*
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[b][color=purple][size=+2]Madcow 12 Week Results[/b][/color][/size]
Since I'm taking a deload after this week + because I'm quite tired => Finished round 1 of Madcow.
[u][b][color=blue]Results:[/u][/b][/color]
[b]Bench:[/b] 105 x 6 --> 125 x 6 *[color=blue][b]+20KG[/color][/b]*
[b]CG incline bench:[/b] 70 x 8 --> 90 x 10 *[color=blue][b]+>20KG[/color][/b]* Pending Possible 100 KG attempt on Fri
[b]OHP:[/b] 80 x 1 --> 77.5 x 5 *[color=blue][b]+7.5-10KG[/color][/b]*
[b]Front Squat:[/b] ~ 100 x 5 --> 122.5 x 5 *[color=blue][b]+22.5KG[/color][/b]*
[b]RDL:[/b] 100 x 4 --> 130 x 5 *[color=blue][b]+>30KG[/color][/b]*
[b]DB row:[/b] 45 x 4 --> 47.5 x 12 *[color=blue][b]+a lot[/color][/b]*
[u][color=red][b]Pump Gains:[/u][/b][/color]
[b]Raises:[/b] 7.5 x 8 --> 15 x 10 *[color=red][b]+7.5KG[/color][/b]*
[b]BB curl:[/b] 30 x 8 --> 50 x 8 **[color=red][b]+20KG[/color][/b]**
Restarting Madcow week 1 with new input weights on 4th Jan. Next week I'll just be phucking around with light stuff.
Too much formatting 5 me
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sick gains formatting is an eyesore i hope this doesn't become a regular thing
stick to reds and greens IMO
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[QUOTE=Fattgott;1412086513]sick gains formatting is an eyesore i hope this doesn't become a regular thing
stick to reds and greens IMO[/QUOTE]
Its just so it stands out so I see it easily when looking back through my log
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[QUOTE=connorpat1995;1412101983]Dem curl gains[/QUOTE]
Was actually running a curl programme, Madcow was just me pretending I lift
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[b][size=+1]Friday 25th December[/b][/size]
[u]Madcow Week 12 Day 3[/u]
Merry Christmas!
Hungover Af from last night so this workout was a bit different
Pause front squats:
60 x 1
75 x 3
90 x 3
100 x 5 *[b]PB[/b]*
100 x 5
110 x 5 *[b]PB[/b]*
Solid pauses and more than I ever did on back squat
Bench:
60 x 5
75 x 5
90 x 5
100 x 3
Red slingshot bench:
100 x 5
120 x 5
130 x 5 *[b]PB[/b]*
100 x 15 *[b]PB[/b]*
Takes a bit of getting used to and there was a fair bit of tearing.. once i got the form down on the last set i had no issues. Going to add this in on the friday instead of the set of 8 (do heavy 3's/5's)
Neutral grip chins:
BW x 5
5 x 5
10 x 5
15 x 5
20 x 5 *[b]Fat PB[/b]*
CG incline bench:
100 x 6 *[b]PB[/b]* Deffo have more on a better day
90 x 7
80 x 6
Hammer curls w/ extreme fat gripz:
15 x 12
15 x 8 + 4
15 x 6 + 6
Dear gawd the burn... r.i.p brachioradialis
Set 2 + 3 from F squat:
[youtube]A69Un6Fg9BQ[/youtube]
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left shoulder/rotator cuff and all in that scapula is pretty irritated so no pressing this week.. going to rehab it and hopefully be good for the 4th.
Going to do overhead squats instead of fronts but keep some light t-bar in.
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[b][size=+1]Monday 28th December[/b][/size]
[u]Deload Week[/u]
Day 2/14 of cut
Pause OH squat:
20 x 5
20 x 5
20 x 5
20 x 5
T-bar deadlift:
72.5 x 8
72.5 x 8
72.5 x 8
Rotator cuff rehab exercises (the burn tho)
Stationary bike 5 minutes
Very easy workout, nice to not have to lift heavy for once
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[b][size=+1]Wednesday 30th December[/b][/size]
[u]S&C[/u]
T-bar deadlift:
72.5 x 8
92.5 x 8
112.5 x 8
Getting the form down on this
Pause OHS:
20 x 5
25 x 5
30 x 5
NG pull-ups:
3 x 8
Rotator cuff exercises
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you should get some videos of your lifts once you start going heavy again mate
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[b][size=+1]Thursday 31st December[/b][/size]
[u]Deload Week[/u]
Happy new year everyone!
Back squats:
60 x 12
70 x 10
80 x 8
90 x 6
Still deload so no fronts - back is sore in extension/hyperextension from T-bar and these squats didn't help.. still not ready for back squats again but just did some light stuff. need to watch t-bar form carefully or i'll injure myself. no squats or spinal loading until monday
Hammer curls:
15 x 8
15 x 8
15 x 8
Glute work (med + max)
Not really a workout but wanted to do something on the last day of 2015.
[QUOTE=wishiwasdivin;1413395463]Mirin that FS depth man[/QUOTE]
Thanks mane! I work hard on my mobility to get full depth, it feels natural when i'm firing right!
[QUOTE=Fattgott;1413421013]you should get some videos of your lifts once you start going heavy again mate[/QUOTE]
I do usually video but I'm too lazy to upload.. most of my sets don't really warrant uploading tbh but maybe I'll start more with this new block
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[QUOTE=j0hn117;1411011173]Long time no see mane welcome back to the land of the living ;)
Most of my gains have been from Madcow.. 4 months of back injuries didn't exactly help my squat though![/QUOTE]
Lel, I've been dealing with hip and sternum injuries for ages now. Didn't realise how long it was since I posted last!
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[QUOTE=StandardGinger;1413663303]Lel, I've been dealing with hip and sternum injuries for ages now. Didn't realise how long it was since I posted last![/QUOTE]
sucks mane but injuries go away eventually! you should get back to logging, i find it keeps me honest :p
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[b] [size=+1]Friday 1st January[/b] [/size]
[u] Deload Week[/u]
Hang cleans:
60 x 1
60 x 1
60 x 3
90 x 1
BTN Split Jerk:
60 x 3
70 x 3
80 x 3
90 x 3 *[b] PB[/b] *
DB OHP:
15 x 12
15 x 12
15 x 12
Bit of fun, probably one of the easiest workouts I'll do in 2016.. Next time in the gym it's back on the horse
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[b] [size=+1]Monday 4th January[/b][/size]
[u]Madcow Rd 2 Week 1 Day 1[/u]
Front squat:
60 x 5
70 x 5
85 x 5
97.5 x 5
110 x 5
God this was heavy af and sucked
Bench:
60 x 5
72.5 x 5
85 x 5
100 x 5
112.5 x 5
100 x 5
60 x a lot
Tech sucks, felt heavy af and sucked
BB row:
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Changing to this due to forearm woes and I want to develop my lower back and erectors more as well as lats
NG Pull-ups:
X 8
X 8
X 8, 2, 2
Felt heavy af, sucked
Idk if it is the cut or something to do with supercompensation but today I was just so weak. Haven't eaten in 6 hours at this point so I'm famished lol
First day back Sucked but could've been worse.. Hopefully my body will remember how to lift for next week
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That cutting can definitely make you feel weak, but still overall looks good
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[b] [size=+1]Wednesday 6th January[/b] [/size]
[u] Madcow Rd 2 Week 1 Day 2[/u]
Front squat:
60 x 5
70 x 5
85 x 5
85 x 5
OHP:
42.5 x 5
50 x 5
60 x 5
67.5 x 5
T-bar deadlift:
72.5 x 5 TNG
92.5 x 5 TNG
112.5 x 5 TNG
122.5 x 20 TNG *[b] PB[/b]*
Feel like crap and weak again today.. Guess tbar weight is way too light since I yolod. Maybe next week I'll try for 20 with 132.5 since today's set was as bad as I thought
Some shoulder work
Ugh
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[b][size=+1] Friday 8th January[/b] [/size]
[u]Madcow Rd 2 Week 1 Day 3[/u]
Front squat:
60 x 5
70 x 5
85 x 5
97. 5 x 5
112.5 x 3
85 x 8
85 x 8
85 x 8
More like normal thankfully.. Still not 100% but resembling the usual now. I'll upload a vid if anyone wants
Bench:
60 x 5
72.5 x 5
85 x 5
100 x 5
115 x 3
Slingshot:
122.5 x 3
130 x 3
135 x 3 [b] PB[/b]
Quite like the slingshot, 135 felt heavy af in my hands lol. Strength better today and pec recovering
BB row:
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
Quite liking this for strengthening the post. Chain
Close grip Incline bench:
70 x 12
70 x 11
Failed last rep and since I'm on a cut I decided to finish since my recovery will suck
[u]Supersetted with[/u] Hammer curls:
15 x 13 miscounted
15 x 12
Next workout I'll be off the mini cut which will be nice, but I have exams for the next 2 weeks which isn't