I've tried before. atg and high bar feels far more powerful for me. low bar and a wide stance feels like ****. I don't even think it stops me from going so deep. Need to figure out a way to stop me from going so low though.
Yeah, I'm inflexible as fuk. Can't even touch my toes. Looks like theres a tiny bit of butt wink though.. Full size vid looks alright. I'll try and keep a tighter arch on Monday.. See how I go
lol at walkout
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09-10-2011, 12:24 AM #91
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-10-2011, 01:19 AM #92
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09-12-2011, 02:28 AM #93
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Week 9
Day 1 - Monday
Squats
70x5
85x5
105x5
120x5
140x5 (308lbs)
Bench
55x5
65x5
80x5
95x5
110x5 (243lbs)
Row
50x5
60x5
75x5
85x5
100x5 (220lbs)
Assistance
Hypers
35x8
35x8
Ab Roller
15
11
Ab Machine
59x12
59x12
Notes
Squats were pretty comfortable. I tried to keep my arch really tight for the entire rep. Felt good and strong. I'll film myself this Fri to see how it looks.
Bench was harder than I was expecting. Probably had 1 or two more reps left in the tank.
Decided to stop doing skulls or any tricep exercise on Monday. Want to see how not fatiguing them on Monday's workout feels on Wednesday for OHP. Def enough tricep stimulation in this program anyway.
Weight: 102kg! How's it possible to put on 1.3kg since Friday? I mean, I ate a bit more than I usually do but 1.3kg? da fuk? No drinking or anything involved so can't blame that. Oh well.
Hmm strange. My hammies are extremely tight.. Dunno how I can go atg with relatively ok formMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-12-2011, 02:33 AM #94
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09-12-2011, 02:48 AM #95
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09-12-2011, 03:42 PM #96
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09-12-2011, 04:04 PM #97
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09-12-2011, 04:18 PM #98
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09-14-2011, 02:33 AM #99
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Day 2 - Wednesday
Squats
70x5
90x5
105x5
105x5
Overhead kunt of a lift, Press
45x5
50x5
60x5
72x4 (160lbs) wtf!
Deads
130x5
155x5
180x5
210x5 (463lbs)
Assistance
BW Decline Situps
22
14
Notes
Was 100% confident on smashing 72kg this week on OHP after my set with 60kg felt light as fark. A decently hot chick walked into the room as I was preparing myself and I sort of rush it and as a result I was wobbling all over the shop. I didn't stay tight at all. /yes trying to show off lol. So yeah, it backfired. I was so pissed off afterwards though. Should be easy! Still 10kg/22lbs off my best for 5 ffs. It looks like my theory on eliminating any tricep work on Monday didn't turn out so well. When I was progressing well on OHP I was doing a couple of sets of close grip on Monday. May bring that back if I fail hard again next week.
Deads felt easier than last week even though I added 5kg. I was tossing up between chucking on 2.5kg and 5kg all day but obviously decided on 5kg for one last week. Ended up being a good decision. I think I'll be good to add another 5kg next week (215kg/475lbs). If I get the 5 with that weight next week I'll be 5kg/10lbs off my PB! Bring it on bitches.
Weight: 101.6kgLast edited by wick; 09-14-2011 at 03:57 AM.
My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-14-2011, 02:25 PM #100
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09-14-2011, 04:01 PM #101
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Thanks man. Def had more left in the tank too. Probably could've gotten another 1 or 2 but definitely had at least 1 more in me. Pretty happy with my deads at the moment. I want that 600 dead by the end of the year so bad that you've got no chance mate
My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-16-2011, 02:40 AM #102
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Day 3 - Friday
Squats
70x5
90x5
105x5
125x5
145x3 (320lbs)
110x8
Bench
60x5
70x5
80x5
95x5
112.5x3 (248lbs)
85x8
Rows
50x5
60x5
75x5
90x5
102.5x5 (225lbs)
77x8
Assistance
Weighted Dips
40x6 - stopped due to sore shoulder
Pullups
+12.5x6
+12.5x5
Curlz
57x8
57x6
Notes
Squats felt alright today. Didn't record them but they probably looked the same as 140kg did last week. I few young guys were 'miring my squats too lol. They were like 'wow man, that's a lot of weight, how much is it?' when I was just about to attempt my triple. Told them it was a terrible squat and they could be repping this weight rather quickly if they got on a program called starting strength. Will see if they follow my advice haha...
Bench was easy as piss. My shoulder finally didn't hurt at all while benching but then came dips.. Got 6 out and my shoulder started to hurt so I stopped right there. It's feeling fine now, just didn't want to push it any further. Hopefully this means it's finally healing. It's been fkd for a month now..
Weight: 101kg.My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-16-2011, 10:06 AM #103
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09-16-2011, 04:29 PM #104
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Thanks mate. Getting up to ok numbers (for me) again now.
I had a big night on the booze about a month back and ever since then my shoulder has been fuked. No idea wtf I did to it. But yeah, ever since then it's hurt on bench, dips and especially OHP. Felt a bit of pain coming back in that dip set and stopped straight away since it's finally getting better.My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-16-2011, 04:32 PM #105
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09-16-2011, 04:46 PM #106
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09-19-2011, 02:39 AM #107
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Week 10
Day 1 - Monday
Squats
70x5
90x5
105x5
125x5
145x5 (320lbs) vid
Bench
60x5
70x5
80x5
95x5
112.5x5 (248lbs)
Rows
50x5
60x5
75x5
85x5
102.5x5 (225lbs)
Assistance
Hypers
37.5x6
37.5x6
Ab Roller
15
5 - From standing
Ab Machine
??x??
??x??
Notes
Summer is here, almost. Today was 29 in Melbourne (85f). Pretty good considering winter just ended for us. This means 40+ degree days (110f+) are just around the corner lol. It also means that the room with the power rack is a fuken sauna. When it's hot it's horrible in there.
Anyway, squats were alright. Lost my form a bit on the last rep. Felt a lot uglier than it does on the vid.. Funny that. DEFINITELY only adding 2.5kg per week from now on.. 5kg is too much
Bench was pretty good. Def got some room to improve on this. I'll be happy if I can reach 120x5 (265x5) before I have to reset. Shouldn't be a problem!
My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-19-2011, 02:46 AM #108
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09-19-2011, 02:51 AM #109
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09-19-2011, 02:57 AM #110
oh definitely..... but squats are hard from 2 plates to 4 (in my experience). the difference being how much your eye balls want to pop out of their sockets :P and im sure it just gets more intense
disappointed not to have a deadlift vid.... 1 vote here for you doing 5RM deadlifts every workout just for the vids :P******Misc Brazilian Jiu-Jitsu crew******
*************BJJ for LIFE*************
Vicente Cavalcanti BJJ (Alliance) / Southside MMA
250lb -> 180lb by end of 2013.
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09-19-2011, 03:04 AM #111
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09-19-2011, 03:05 AM #112
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09-19-2011, 04:01 AM #113
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Hmm, my grip is fairly similar on both hands to be honest. There's no massive weakness on one hand but I'd say my right is a tiny bit stronger if I had to guess.
I've tried to mix up my grip on deads recently and I've found no difference in strength. Only difference is the comfort. All I can say is just give it a shot and see if you notice a difference !My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-19-2011, 01:45 PM #114
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09-21-2011, 02:37 AM #115
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Day 2 - Wednesday
Squats
70x5
90x5
105x5
105x5
OH Press
40x1 - Shoulder was caining so I stopped.
Incline
50x5
60x5
70x5
80x5 (176lbs)
Deads
135x5
160x5
185x5
215x4 (475lbs)
Assistance
BW Decline Situps
20
16
Notes
As I wrote above, I only did one rep on OHP tonight. My shoulder hurt like fark with just 40kg. Decided to see if inclines hurt it. Tiny bit of pain there but it was ok. I'll sub out OHP for inclines until my shoulder is better.
215 felt heavy as fuk on deads tonight. Only managed to get the 4. Even 185kg felt heavier than it should've.. Wasn't too confident after that set. Oh well, I'll try again next week. If no improvement at all, I may just jump straight on to the coan/phillipi dead routine and still do madcows for the rest. I know I could get more out of Madcow's on deads but I've been running it for so long now that I want to try something new and exciting. I can't be fuked resetting. Anyway, watch the vid.
Weight: 100.9kg
That's what she said?My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-21-2011, 04:53 PM #116
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
So I've decided to jump onto the Coan-Phillipi dead routine starting next week.
Plugged in my current max of 245kg (540lbs) which should be fairly spot on and a desired max of 270kg (595lbs). I've read that a conservative increase is 40-50lbs. I've gone for a 55lb increase since I've still got a lot of noob gains in me, I hope. I'll be eating a truckload as well; I won't be scared of putting on a few kg over the 10 weeks.
Looking at the program, week 4 (2 reps with 242.5kg/535lbs) scares me a bit but if I make it it should be fairly smooth. I've also never done a good morning in my life so that'll be something totally new. Be prepared for some fugly GM's in the coming weeks fellas
Looking forward to starting it. First two weeks should be a nice little deload, kinda, which will be good for me, then it'll get nice and intense. Bring on 595lbs bitchesMy Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-21-2011, 05:46 PM #117
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09-21-2011, 08:00 PM #118
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09-21-2011, 09:57 PM #119
- Join Date: Aug 2006
- Location: London, United Kingdom (Great Britain)
- Age: 39
- Posts: 3,880
- Rep Power: 4317
Me too mate. It's gonna be weird doing another program to be honest. Been doing 4x5 on deads for a year and 9 months now. Looking forward to some low rep stuff.
600 will go up by the end of the year. Better get your arse into gear then buddy !!My Madcow Journal - http://forum.bodybuilding.com/showthread.php?t=136450181
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09-22-2011, 01:13 PM #120
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