Enigma's madcows 5x5 and 5/3/1 log

[BrbGettinHyooge]

Im going to the gym in about 2 hours, will update when i get back


I dont expect to have the best workout of my life though since the weight is supposed to be pretty easy for the first 4 weeks.

It's really not that easy, unless you're use to the tonnage. Week 1 was difficult for me, because of the 1st 4 sets, by the time I got to my 5th set (the top set obv), I was exhausted as **** and the 5th rep was failure, lol.

[.Enigma.]

Just got back from the gym, very shitty workout today, and by shitty i mean actually shitty. My stomach wasnt all messed up and i felt like i had to shit the whole time. I actually had to stop after the 3rd set of squats to go relieve myself because i though i was going to crap my pants.

All sets are 5 reps and weights are in pounds

Squats
125
155
185
220
250

Bench
95
120
145
170
195

Rows
All the barbells in my gym were taken so i had to use dumbells, i dont expect this to happen anymore because im going to start getting to the gym a little earlier.

I just used the 60 and 70 pound dumbells, still with 5 reps

Didnt get to any assistance exercises because i was feeling way too bad




Overall workout: 3/10




Also i noticed somethings about my squat form. I noticed today that i tend to place alot of my weioght on the balls of my feet. Im guessing a stronger posterior chain would help with this. I might do some box squats to work on sitting back more after madcows is done

It's really not that easy, unless you're use to the tonnage. Week 1 was difficult for me, because of the 1st 4 sets, by the time I got to my 5th set (the top set obv), I was exhausted as **** and the 5th rep was failure, lol.

I know what you mean now. The bench as definitely pushing it for me, i might have been able to get 2 maybe 3 more reps. Alot harder than i expected.

Squats were also diffucult but ill blame that on the shits

[xHoward]

Man I feel you. I had the worst diarrhea today. The second I got back to the gym I flew into the bathroom lol.

[.Enigma.]

Man I feel you. I had the worst diarrhea today. The second I got back to the gym I flew into the bathroom lol.

haha, what a coincidence.

I feel fine now though, i guess someone didnt want me to have a good day in the gym

[.Enigma.]

Decent workout today, i didnt really do much though

I figured it test my 5 rep max on bent over rows since i have yet to do that, i got 185x5 (6th rep was with a little too much cheating).

Then i did some weighted situps and back hyperextensions. I went light on these since i didnt want to be sore at all.

After that i went for a 4.5 mile bike ride on those expresso bikes, theyre like virtual reality bikes. Its pretty cool



Also something else i feel i need to comment on. Everyday theres this kid at my gym and all he does is cardio. Hes in high school and probably weighs 110 pounds, and looks like hes 11. I get to the gym at about 245 today and hes already been doing cardio for half an hour (snuck behind him and looked at his timer, yes very ninja) and i left at around 4 and he was still on it. My friend is at the gym now an says hes still there, and still doing cardio and its past 500, and he usually goes untill closer to 6. He does this everyday. He makes me rage every time i see him.


btw, i saw him doing squats once. He had a 10 on each side and was probably doing like 1/16 rep squats. I wanted to punch him in the face.

[conradcrow]

thats so much cardio LOL maybe he is like a long distance biker or somthing lol

[.Enigma.]

thats so much cardio LOL maybe he is like a long distance biker or somthing lol

haha, hell be one of those guys who runs a marathon when hes 16

[xHoward]

All I use is momentum on my rows

[.Enigma.]

Light day for squats

Didnt go heavy with the DB incline since i want to stay with the program and take it easy on the first couple weeks.

Deadlifts were more difficult that i originally thought. Although i didnt use straps or a belt

All sets are 5 reps and weights are in pounds

Squats
125
125
155
185
185

Incline Bench
45 pound DBs
50 lb DBs
60 lb DBs
60 lb DBs

Deadlifts
185
225
275
310

Overall workout: 6/10 I would rate a little higher but im still in the light weeks of the program

I had to go late to the gym so it was really crowded. Didnt have any trouble finding machines though

A little rant about our athletic director and the schools weight room, dont read if you dont feel like having story time.

I go to a pretty nice public school. However, our weight room is ****, we really only have the very basics and the room is really small. So now apparently the athletic director is going to spend 4000 dollars on like 15 new bars and a bench. Normally this wouldnt be a big deal. But we have 2 benches that are fine, plus like 8 free moving bench, and we also have 3 squat racks. Each squat rack can be set up to have 2 benches on it. So in total we can have up to 8 barbell bench press racks. Next, all of the bars we have are fine. Theres probably like 10 that no one ever uses since we have so many.

Moral of the story, athletic directer doesnt know **** about what to buy for our weight room. btw, the leg press machine has been broken for almost 2 years. Maybe we should fix that?

This makes me even more glad i got a gym membership, even if it costs me money

[.Enigma.]

All sets are 5 reps and weights are in pounds unless otherwise noted

Squats
125
160
190
225
255x3
190x8

Bench
105
135
150
175
200x3
150x8

Rows
95
105
135
150
175x3
135x8

Weighted Dips 3x5-8
Barbell Curls 3x8
Tricep Extensions 3x8

I forget the weight on the assistance excercises


Pretty decent workout today considering the lighter-than-normal weight.

Overall rating: 8/10

[BrbGettinHyooge]

Nice lifts! I'm surprised it feels light to you. Maybe I'm just not structured for the tonnage, lol. I had to do 220x3 on the bench today, and it was heavy as ****, hah. Keep up the good work though brah.

[.Enigma.]

Nice lifts! I'm surprised it feels light to you. Maybe I'm just not structured for the tonnage, lol. I had to do 220x3 on the bench today, and it was heavy as ****, hah. Keep up the good work though brah.

haha, well i wouldn't say it feels really light. I usually only do 5x5 stuff so that may help

[conradcrow]

whats ur end goal for the rows?

[.Enigma.]

whats ur end goal for the rows?

Its hard to make one since i never really do rows so I have no idea how ill progress.

This program will be the first time ive actually done rows on consecutive weeks.

[BrbGettinHyooge]

haha, well i wouldn't say it feels really light. I usually only do 5x5 stuff so that may help

Ah I see. I always worked in the 8-10 rep range, so doing a strength routine is a big change of pace for me. :P

[.Enigma.]

Ah I see. I always worked in the 8-10 rep range, so doing a strength routine is a big change of pace for me. :P

Yea, opposite for me. Doing those 8 rep sets today were really weird to me. I never really do that many reps.

[perryvillelax93]

You're going to be strong as hell man. Sub'd.

Also, cool that you're in Maryland. Good luck.

[thomasfrank09]

Also something else i feel i need to comment on. Everyday theres this kid at my gym and all he does is cardio. Hes in high school and probably weighs 110 pounds, and looks like hes 11. I get to the gym at about 245 today and hes already been doing cardio for half an hour (snuck behind him and looked at his timer, yes very ninja) and i left at around 4 and he was still on it. My friend is at the gym now an says hes still there, and still doing cardio and its past 500, and he usually goes untill closer to 6. He does this everyday. He makes me rage every time i see him.


btw, i saw him doing squats once. He had a 10 on each side and was probably doing like 1/16 rep squats. I wanted to punch him in the face.

Makes me rage too at the wasted potential, but hell at least he's doing something instead of sitting around.

Strong lifts btw, especially you're bench. I still can't get more than 2 reps with 225. subbed to this.

[.Enigma.]

You're going to be strong as hell man. Sub'd.

Also, cool that you're in Maryland. Good luck.

Makes me rage too at the wasted potential, but hell at least he's doing something instead of sitting around.

Strong lifts btw, especially you're bench. I still can't get more than 2 reps with 225. subbed to this.

Thanks for the subbs, will rep once im off recharge

[.Enigma.]

All sets are 5 reps and weights are in pounds unless otherwise noted

Squats

125
160
190
225
256
(Moderately difficult, didnt have any music so i was stuck listening to rihanna and miley cyrus)


Bench

100
125
150
175
205
(accidentally did 205, was only supposed to do 200. It was still pretty easy though, probably could have gotten 2-3 more reps)



Rows

95
105
130
150
175
(I think i did 6 reps on this by accident, i lost count so i decided to be safe and do an extra rep)

2 sets of hyperextensions holding 45 pound plate
4 sets of weighted sit ups holding 11 pound med ball, about 8-10 reps


Overall a good workout from the stand point of getting all my reps. However, the weights are still pretty light so i wasnt that tired. Squats were a little difficult though


Overall rating: 8/10

[xHoward]

Man for this being the light phase you're lifting pretty heavy. Keep it up.

[.Enigma.]

Man for this being the light phase you're lifting pretty heavy. Keep it up.

Thanks, i still feel like an idiot when i start benching with 25s on the bar though

[.Enigma.]

Light day for squats

All sets are 5 reps and weights are in pounds

Squats

125
160
190
190

I liked doing these, i really focused on exploding out of the hole. Felt like i was able to work on my form a bit also.

Incline DB Bench

45 pound DBs
55 lb DBs
65 lb DBs
65 lb DBs
Its really hard to try to go light on these. Could have probably gotten 5 more but still want to stick with the program.

Deadlifts
200
235
275
320

On the deadlifts i decided to switch it up and go conventional today, i usually go semi-sumo. Its hard to tell if i was stronger or weaker since the weight is still relatively light, however i can see some problems that may arise from staying with this form. I have Osgood-Schlatters, which is basically inflammation of the patella tendon. It makes my knee look like the picture below. When i lift the bar tends to hit that protrusion, causing pain. This makes me have to awkwardly adjust my form and flare my knees out so it doesnt hit it.

[.Enigma.]

Didnt workout today, i donated blood and couldnt find a ride to the gym anyways.

Going tomorrow to do madcows friday workout

[conradcrow]

wow wats with ur knee brah? u should get that looked at!

[.Enigma.]

wow wats with ur knee brah? u should get that looked at!

Haha, that picture isnt of my knee,but its pretty close to that


Ive gotten it looked at and they say theres pretty much nothing they can do. It only hurts for the first couple sets of squats untill it gets warmed up


Anyways, sorry for the late update, ive been busy

All sets are 5 reps and weights are in pounds unless otherwise noted

Squats

130
165
195
230
265x3
200x8

Bench

100
125
150
180
210x3
155x8

Rows

85
110
130
155
180x3
135x8

Weighted Dips 3x5-8
Barbell Curls 3x8
Tricep Extensions 3x8






Overall rating: 9/10[/QUOTE]

[xHoward]

Bench and squats are strong as hell.

[.Enigma.]

Bench and squats are strong as hell.

Thanks.


All those 8 reps kill me though. Im not used to that many reps

[Maakk]

Subbed, I have Osgood too. Fail.

[.Enigma.]

Subbed, I have Osgood too. Fail.

It sucks


I only i have it in one knee though, the other one is pretty much fine.