Some Aussie lifting weights in the UK

[wick]

Day 3 - Friday

Squats
65x5
85x5
100x5
115x5
135x3 (298lbs)
101x8

Bench
50x5
65x5
80x5
90x5
107.5x3 (237lbs)
81x8

Row
45x5
60x5
70x5
85x5
97.5x3 (215lbs)
73x8

Assistance

Weighted Dips
35x8
35x7

Pullups
+7.5kgx6
+7.5kgx5

Curlz
53x8
53x6


Notes

Another fairly comfortable day. Everything is going as planned at the moment. Should be able to keep on going for quite a while, I hope. I think I might add 5kg to my squat next week then continue on with 2.5kg increases. Last time when I got up to 145kg after adding 5kg each week I stalled. We'll see how it feels when the time comes anyway.

Weight: 100.3kg. My weight seem to have finally leveled out after going up and down like a roller coaster. If my weight stays the same next week I'll bump up my cals to around 3800-4k (currently sitting at around 3.6k)

[Tom Bro]

inb4 240x5 deads

[wick]

inb4 240x5 deads

Well I hoping to go close to 600 before the end of the year. According to my calculations a 600 dead is roughly a 235-240kgx5 deadlift Going to do coan/phillipi dead routine in a couple of months when I stall on my deads. Hopefully that gets me there. A 600 dead would be sick.

[Tom Bro]

Race you to a 600 dead?

[wick]

It's on.

600 by the end of 31/12/11

[Tom Bro]

Sweet as!

I'm gonna switch to semi sumo next week and see if it transforms me into a deadlifting monster

[wick]

Week 8

Squats
65x5
85x5
100x5
115x5
135x5 (298lbs)

Bench
50x5
65x5
80x5
90x5
107.5x5 (237lbs)

Row
45x5
60x5
70x5
85x5
97.5x5

Assistance

Hypers
32.5x8
32.5x8

Skulls
52.5x6
52.5x6

Ab Roller
15
10

Ab Machine Thingy
57x10
57x12

Notes

Squats are slowly getting harder. I think this is the last week of adding 5kg. Once I get 140x5 out I'll add 2.5kg each week. I'm in no rush and it'll probably save me in the long run as I suck at squatting. I wish my bigish quads would actually move some weight.

Bench was pretty comfortable. Banged out the 5 without any pauses in a smooth and controlled fashion. Shoulder is slowly getting better.

Weight: 101kg. Another weekend off the piss and once again got addicted to a few too many toasted cheese sandwiches

[ngolsen]

Aussie?

Powerlifting?

IN

[wick]

Welcome fellow ozbrah

I'll take a peak at your log too. Our numbers seems to be fairly similar! I think you take me on squats (not hard) but I've got you on the deads

[lts1ow]

In on the race to 600 deadlift!

[wick]

In on the race to 600 deadlift!

swoit. be prepared to lose *******

whats your best pull again?

[ngolsen]

Welcome fellow ozbrah

I'll take a peak at your log too. Our numbers seems to be fairly similar! I think you take me on squats (not hard) but I've got you on the deads

only just... ive done 210x5 before and did 212.5x3 then followed up with 230x1

plus my total > your total

In on the race to 600 deadlift!

IN

Nothing like healthy competition

[wick]

only just... ive done 210x5 before and did 212.5x3 then followed up with 230x1

plus my total > your total

Yep, BUT i am building back up slowly. Hopefully reach my PB's in the next couple of months.

IN

Nothing like healthy competition

awesome. that's 5 people racing to 600 with me now. More competition the better 600 by the end of the year, mark my words!

[ngolsen]

Yep, BUT i am building back up slowly. Hopefully reach my PB's in the next couple of months.



awesome. that's 5 people racing to 600 with me now. More competition the better 600 by the end of the year, mark my words!

I'm on a reset too I have 177.5kg x5 SQ 122.5kg x5 BP and 195kg x5 DL on PR Friday

[wick]

Day 2 - Wednesday

Squats
65x5
85x5
100x5
100x5

OH Press
40x5
50x5
60x5
70x5 (154lbs)

Deads
125x5
155x5
180x5 DOH - tied with my best
205x5 (452lbs)

Assistance

BW Decline Situps
20
16

Notes

OHP was a bit easier tonight than it was the last time I did 70kgx5 (3 weeks ago). Shoulder still hurts like buggery though. Should probably have a week or two off from OHP but nah, weeks off are for pussies.

Deads were pretty hard. I think I'm going to add 2.5kg/5lbs per week from now on as my progress is starting to slow down. Deads have been pretty easy up until now but it's going to be a c*nt to improve every week from here on in! Need to get back up to repping 5 plates 5 times again! I just watched a vid of myself when I last did 205kgx5 (4 months ago) and tonights looked a bit easier. I also used a DOH grip on my 180kgx5/397lbsx5 set. Ended up holding onto it easy which ties my best. My grip is awesome at the moment. Could've held onto 205kg for a lot longer than I did as well. I was just wrecked after the 5 reps and wanted to put it down

Weight: 100.7kg

I'm on a reset too I have 177.5kg x5 SQ 122.5kg x5 BP and 195kg x5 DL on PR Friday

Nice. good luck mang

[ngolsen]

what are you doing for grip strength? I give out at around 150kg for (about 3rd rep out of 5) for DOH

also, do you find that having so long in between reps wears you out? I like to bang out sets of 5 as quickly as possible to conserve energy...

also.... you did 2x5 @ 100kg squats... i thought madcow had a 1x5 top set? or did you type it up wrong.... 205kgx5 DL and only 100kg SQ? wtf....

[wick]

haha, Wednesday's squats are light squats. I think it's like 70% of Monday's top set. My squat does suck but not that much I'm going for 140kgx3 on Friday lols.

Regarding grip. Nothing this time round. Previous rounds of Madcow's I've always done wrist rollers on my Friday's workout and could barely hold onto 170kgx5 with DOH. This time I;ve scrapped wrist rollers and it seems my grip has responded well. I think the deads, rows and pullups are enough for me.

oh and, I like to have a few breathes in between reps when things get tough. There's no way I could bang out 5 in a row. Few deep breathes and I'm good to go.

[ngolsen]

Fair enough. Next time get a vid of all your top sets not just your lovechild deadlifts

Well, I'm recovering with your sq 3RM but 2x5... You mad(cow)?

[wick]

haha ok I'll take a vid of my weak ass squats on Fri

yes, very mad

[ngolsen]

haha ok I'll take a vid of my weak ass squats on Fri

yes, very mad

wanna know the quickest way to increase your deadlift??
























increase your squat.

[Tom Bro]

you made that 205x5 look way too easy

[wick]

wanna know the quickest way to increase your deadlift??
increase your squat.

orly? I'm trying Should be able to get up to 155x5 without much trouble. I did a few months ago and I was just trying to maintain my BW. I'm bulking this time so I'm hoping it'll be easier.

you made that 205x5 look way too easy

Pretty happy with my DL at the moment. Seriously need to get back up to PB territory again on all lifts this time round though. No excuses.

Also, been taking a look at my next program. Plan is to the coan/phillipi dead routine and advanced 5x5 for squats/bench/press. Just taking a look at the advanced 5x5 template and I reckon it looks good. Will be brutal as fuk but I'll welcome the change after doing Madcow's over and over again for two years. But that's probably at least 2-3 months away yet. Looking forward to it.

[Bum-Life]

advanced 5x5 for squats/bench/press. Just taking a look at the advanced 5x5 template and I reckon it looks good. Will be brutal as fuk but I'll welcome the change after doing Madcow's over and over again for two years. But that's probably at least 2-3 months away yet. Looking forward to it.

YES ! 5x5 advanced looks like what ill be doing too, I look forward not not researching anything about it and relying fully on you to help me out

[wick]

Swoit as mate

I love the look of 5x5 advanced. Straight sets across on Monday's on squats and then Friday for bench and rows will be brutal as hell when it gets heavy.. But will be fun though !

[wick]

Day 3

Squats
70x5
85x5
105x5
120x5
140x3 (308lbs) vid
105x8

Bench
50x5
65x5
80x5
95x5
110x3 (243lbs)
82x8

Rows
45x5
60x5
70x5
85x5
100x3 (220lbs)
75x8

Assistance

Weighted Dips
37.5x8
37.5x7

Pullups
+10kgx6.5
+10kgx5

Curlz
55x8
55x6

Notes

Comfortable day today.

Squats felt good. Still think I'll add 2.5kg per week from now on. Check out the vid below of them if you wish

Bench was pretty easy.

The rest was good.

Weight: 100.7kg

[ngolsen]

do me a favour and chuck another plate on....... that was a warmup set.

[wick]

haha yeah looks easy on the vid. My squat goes from looking easy to almost failing within 1-2 reps

[ngolsen]

haha yeah looks easy on the vid. My squat goes from looking easy to almost failing within 1-2 reps

thats cause you're going atg and high bar :P

learn to squat like a powerlifter :P

[Tom Bro]

Squats looking real good man. Good power. I think if you really squeezed your arch and kept it through the whole squat, your flexibility would allow you to hit the perfect depth instead of going so deep and getting butt wink.

also, brb unracking the weight then running a marathon... lol strong walkout.

[ngolsen]

lol, yeah. forgot to make mention of the walkout... reminds me of me when I started (except atg vs 1/4 squats)