I joined BB.com because I didn't want to pay out the a*s to join Mehdi's inner circle, and I've been putting off starting this thread since I joined because of all the miscers, naysayers, and haters on this forum, but I've decided it's time because I want to share my experience with SL 5x5 and the past few weeks of Madcow, with everyone.
Some back story, I started SL 5x5 in early January 2012. I weighed 145 and squatted about 135, but only because I hadn't done squats in a long time and wanted to start really light. At the time I was in the military and had build up some pretty decent leg strength from rucking and finning and such. My body type is simple; wiry, extreme hardgainer, but using SL 5x5 I was able to put on 20 pounds of lean muscle in just 6 months. Because I was in Afghanistan and operating at the time, I couldn't even have the strictest workout schedule, or the best diet, but it just goes to show that SL 5x5 is a great beginner's program.
I want to give some background of what I was lifting so I'll give 1 workout a month starting in February (when I actually started keeping a log)
Feb 1 (by this time I had already made some serious progress and I think I had stalled, I don't remember)
Squat 225 5x5
Bench 145 5x5
BO Row 135 5x5
March 1 (operating)
March 3
Squat 250 3x5
Bench 165 5x5
BO Row 135 5x5 (I began incorrectly by doing underhand grip rows, during Feb I deloaded a bunch and switched to Overhand grip)
March 31-April 9, missed workouts, took a few days to rest and refit before hitting the gym again.
April 13
Squat 260 3x5
Bench 185 3x5 (first time ever benching 185, I was so proud)
BO Row 150 1x5, 155 4x5
May 1
Squat 275 5,3 failed
OHP 140 5,4,3 failed
DL 295 1x5
June 2
Squat 315 1x5 (first time, proudest day so far. Hit that 3 plate squat)
OHP 165 5,3 bar seemed to slip forward as it was coming down, took a lot of strength to keep it "in the track", couldn't finish the sets
Deadlift 305 1x5, 1x3 (Deadlift is my weakness. I love it, but I seem to be no good at it)
Early June I came back from Afghanistan and was pretty much beer soaked for the next 2 months, plus I was in a different gym with different plates and different bars. It was a lot of change for me, so the numbers fluxuated and I had to deload. Intentionally deloaded on squats because I had been stalled at 315 squat ever since I hit it that first time.
July 2
Squat 295 1x5
OHP 145 1x4 (switched from a fat bar to a whipping bar) 2x5
Deadlift 275 1x5
The rest of my numbers are a mix of frustrating stalls over and over until September when I started Madcow.
Cliffs:
Hardgainer
Started super light, built up from scratch
Got fed up with stalling
Switched to Madcow
Goals:
405 Squat
455 Deadlift (atleast)
230 Bench (gotta break through 2 plates)
185 lbs BW (+20 lbs)
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Thread: Oklahoman does it Texas style
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11-08-2012, 10:01 PM #1
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Oklahoman does it Texas style
Last edited by HoneyBadger300; 11-08-2012 at 10:55 PM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-08-2012, 10:02 PM #2
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
So in September I got out of the Marine Corps and moved back to Oklahoma. I now have a more reasonably stable workout schedule and can focus more on lifting and eating.
So let's see what Madcow has done for me in the past few weeks.
Madcow uses ramped up warmup sets instead of the typical 5x5 or 3x5.
1st Monday
Squat: 150/185/220/260/
295 1x5
Bench: 95/115/140/160/
185 1x5
BO Row: 70/90/105/125/
140 1x5
1st Wednesday
Squat: 150/185/
220 2x5
Overhead Press: 85/100/120/
135 1x5
Deadlift: 195/235/270/
310 1x5
1st Friday
Squat: 150/185/220/260
300 1x3 | 220 1x8
Bench: 95/115/140/160
190 1x3 | 140 1x8
BO Row: 70/90/105/125
145 1x3 | 105 1x8
2nd Monday
Squat: 150/190/225/265/
300 1x5
Bench: 95/120/145/165/
190 1x5
BO Row: 75/90/110/125
145 1x5
2nd Wednesday
Squat: 150/190
225 2x5
OHP: 90/105/125
140 1x5
Deadlift: 200/240/280
320 1x5
2nd Friday
Squat: 150/190/225/265
310 1x3 | 225 1x8
Bench: 95/120/145/165
195 1x3 | 145 1x8
BO Row: 75/90/110/125
145 1x3 | 110 1x8Last edited by HoneyBadger300; 11-08-2012 at 10:27 PM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-08-2012, 10:04 PM #3
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
3rd Monday
Squat: 155/195/235/270
310 1x5
Bench: 100/120/145/170
195 1x5
BO Row: 75/90/110/125
145 1x5
3rd Wednesday
Squat: 155/195
235 2x5
OHP: 90/105/125
140 1x5
Deadlift: 135/205/245/285
325 1x5 PR
3rd Friday
Squat: 155/195/235/270
320 1x3 | 235 1x8 (PR)
Bench: 100/120/145/170
200 1x3 | 145 1x8
BO Row: 75/90/110/125
150 1x3 | 110 1x8
4th Monday
Squat: 160/200/240/280
320 1x5 (everything after this is a new PR)
Bench: 100/125/150/175
200 1x5
BO Row: 75/90/115/130
150 1x5
4th Wednesday
Squat: 160/200
240 2x5
OHP: 90/110/125
145 1x5
Deadlift: 135/210/250/295
335 1x5 (everything after this is also a PR)
4th Friday
160/200/240/280
325 1x2 | 240 1x8 couldn't get the heavy set, fell forward and didn't want to hurt myself saving it so I just sat down in the rack, had the power rack pins high enough that I didn't get hurt.
Bench: 100/125/150/175
205 1x3 | 150 1x8
BO Row: 75/90/115/130
155 1x3 | 115 1x8Last edited by HoneyBadger300; 11-08-2012 at 10:44 PM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-08-2012, 10:43 PM #4
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
5th Monday
Squat: 165/205/245/285
325 1x5, was able to get it even though I missed the 1x3 on Friday, and drank all weekend. Oktoberfest!
Bench: 105/130/155/180
205 1x5
BO Row: 80/95/115/135
155 1x5
5th Wednesday
Squat: 165/205
245 2x5
OHP: 95/115/130
150 1x5
Deadlift: 215/255/300
340 1x5
5th Friday
Squat: 165/205/245/285
335 1x3 | 245 1x8
Bench: 105/130/155/180
210 1x3 | 155 1x8
BO Row: 80/95/115/135
160 1x3 | 115 1x8
Now that we're all caught up, my problem is this. I've maintained the same lean body weight (165 pounds) since June, even though my lifts are again starting to shoot through the roof. It's frustrating being a hardgainer because I can never "bulk", which actually slows my gains and is why I'm in the middle of a week off right now. Muscles were tight and sore after doing SL 5x5 and Madcow 3 days a week for almost 10 straight months. What diet advice can you guys give me? I want to be 185, <10% BF and vascular as hell. I've already got the <10% BF, and vascularity, but I'm obviously willing to sacrifice it for the time being so I can bulk and get my strength up. My 405 squat goal is more important to me than my 185 BW goal, though I can't see myself getting any bigger than that, not even in my dreams. Ha! Thanks for checking out my workout log, and dropping off any advice or encouragement, much appreciated.Last edited by HoneyBadger300; 11-08-2012 at 10:55 PM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-09-2012, 09:25 AM #5
- Join Date: Jun 2007
- Location: Monroe, Louisiana, United States
- Age: 43
- Posts: 454
- Rep Power: 217
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11-09-2012, 10:51 AM #6
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Thanks for the advice, glad someone is taking a peek. I'm just trying to find and eat more of those calorie dense foods. I'm having to stretch my stomach again, it shrank while overseas. Huge bummer.
I'll hopefully get some form check and depth check videos on here soon so everyone can critique and I can start doing even better.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-14-2012, 04:17 PM #7
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Finally, after 2 weeks of being out of the gym since my workout buddy was on a hunting trip (he's got the membership, and I just go as a guess), and 1 missed workout, I was able to go to sling some iron.
6th Wednesday
Squat: 170/210
250 2x5
OHP: Missed OHP because there too many idiots running around the gym, couldn't get any space, and someone would have definitely been bumping into my bar. People are dumb and inconsiderate here, and I didn't feel like dropping up to 155 lbs on my head/throat.
DL: 220/265/305
350 1x5 w/ belt and chalk. Felt great, form was great, grip was strong as fuh. Held the last rep at the top for 3-5 seconds to work on grip strength for the future. New PR, pumped as hell right now.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-15-2012, 02:20 PM #8
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11-15-2012, 08:09 PM #9
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
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11-16-2012, 08:57 AM #10
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Not a great lift day today. I was overzealous and tried to do week 6's Friday workout instead of just repeating week 5 to get back into it. Feels bad bro.
6th Friday
Squat:170/210/250/295
340 1x1 (failed) | 250 1x8
Like I said, I was overzealous and thought I could do it based on hitting my deadlift on wednesday. Was wrong. Lesson learned, I'll do week 6's monday (345 1x5).
Bench: 105/130/160/185
215 1x2 | 160 1x8
Almost had the last rep on my heaviest set. Right pec and right tricep failed at the same time and I nearly killed myself. Spotter just tapped the bar on the right side a couple time to assist me with getting up. I still count it as a fail. The 1x8 set was equally hard, 7th and 8th set I thought were going to come down on me, just rotated my wrist and kept driving through. Finished strong
BO Row: 80/100/120/140
160 1x3! | 120 1x8!
Nailed it, felt really good. Didn't kip or drop my hips at all. On my heaviest set though, I've been setting the bar down between reps, just for a split second to check my form, back angle, and such. So it's really a 1x1 1x1 1x1, but they're so close together that it's not really a rest or anything, and since I'm not rushing to get through the set, I don't kip (drop my hips or buck my shoulders). I'm content with setting the bar down. What are your guys' thoughts on this?
All in all, not a bad workout, learned from my mistakes and didn't get hurt. A big ole' bear of a dude, late 30's at least 230 lbs came up to me while I was benching and said, "I was impressed with those squats you were doing! That weight would have broken me in half!" I smiled and told him I'd been working on it for a while.Last edited by HoneyBadger300; 11-16-2012 at 11:15 AM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-16-2012, 11:15 AM #11
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
A poem my dad found for me, I love it:
Down this road, in a gym far away,
a young man was once heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.
from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.
laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-16-2012, 09:25 PM #12
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
We had the same 215lbs 3rd rep bench press fail today lol
It sounds like you were doing Pendlay Rows. I prefer to pull that way just because I can explode up (like power cleans) from the ground and then return to the floor to catch my breath between reps.
Do you normally do BO Rows at a 45 degree angle?
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11-17-2012, 02:13 AM #13
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
I used to do 45 degrees. I've started doing back parallel to the ground, but there's so much speculation involved that I'm not sure which angle is correct. Which one do you think is "correct" for this program? It's not even catching my breath, as much as it is a form check, just trying to be safe and not mess up my lower back since I have a bad hip already.
Last edited by HoneyBadger300; 11-17-2012 at 02:44 AM.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-17-2012, 11:54 AM #14
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
I think both pulls will make you stronger HOWEVER (comma dramatic pause) Mehdi recommends the Pendlay Row and goes on to add a bunch of bro-science/anecdotes on his website - http://stronglifts.com/how-to-perfor...ect-technique/
Pendlays will put less stress on your lower back since you wont be holding the loaded BB for the duration of the set. I can say without fear of getting called a ******* that I've done cable rows in lieu of BB rows because my back/hips were aching after heavy squats.
Try both and do the one that feels most comfortable.
(which for me is Pendlays)
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11-17-2012, 10:17 PM #15
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Thanks for the link, I haven't been on the site in a while. That's exactly what I do now and my lower back doesn't feel that strain that it used to later in the week after rowing. Thanks again, when are you gonna do 215 bench again? I think I'll be attempting again this Friday.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-18-2012, 12:42 AM #16
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11-18-2012, 11:58 AM #17
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
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11-19-2012, 09:12 AM #18
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
New workout today. Since I didn't hit my weight goals on Friday I'm repeating the last week.
7th Monday
Squat:170/210/250/295
335 1x(3)(2) Couldn't do the straight 5 reps, had to re-rack it and take a few breaths before finishing the set.
Bench: 105/135/160/185
210 1x5 Just a repeat of a 5RM, it was pretty easy.
Pendlay Row: 80/100/120/140
160 1x5 Moved up from Friday... Program had me doing the same weights for some reason. Felt good.
All in all a good workout. Friday I'm going to add 1 pound to each side on squats and see how I do. So I'll be doing 337 1x3. 340 was just... a lot for me on Friday, can't wait! Did 5 reps of Front squat with the bar today after I was done squatting. It was just different, felt good though. Feel more soreness in my glutes and just above my knee, medially. I'm excited to start working my weigh up in the weight, my plan is to do it just like I did back squats, quickly work up to a decent work weight and then slowly add weight after that. Anyone have any advice? What's everyone else doing today?My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-21-2012, 10:32 AM #19
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
A new day. Wanted to try something new so I did a few sets of front squat just to get a feel for them and see what works and what doesn't.
7th Wednesday
Front Squat: 45/95/135
185 1x3 Felt fine and I definitely have more in me, just need to figure out how to hold the bar best. I did a push press grip and my wrists just got too over extended and fatigued, so I'll keep watching videos and reading and try to figure out what works best for me.
Overhead Press: 95/115/135
155 1x5 Felt great, had to fight for the last rep.
Deadlift: 135/225/270/315
360--0 Definitely not ready for it yet, couldn't even get it off the ground and I didn't want to fight for it and mess myself up. 315 was pretty dang easy though, so that's nice. Had great form, 5 reps, no belt, Nailed it. I'll try it again next week, if I still can't get it, I'll add 5 instead of 10 pounds so I'll be attempting 355.
All in all a pretty good day, really happy with it even though I took it easy today. Gonna hit the front squats a lot harder next week, I like them!My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-21-2012, 02:02 PM #20
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
For the front squats are you holding onto the bar with clenched fists? I find it easier to have my finger tips under the bar while my hands are relaxed.
The bar rests on the shelf created by my delts so I can theoretically (and I have done this) straighten my arms out and squat without the bar dropping. You really need to grease the groove with front squats - do more with good form to get better at them.
For the deadlifts....eee!!
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11-21-2012, 03:22 PM #21
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
I did exactly this, but my elbows were lower than his in the picture, probably why I felt more torque on my wrists. How bad should the bar be karate chopping me in the throat? Would marks on my collar bones denote good bar placement, or is it too low/far forward. I guess it'd be easiest for me to just take a video of what I'm doing and then have you critique it, but I'm not tech savvy at all. Thanks for your help, and for following my workouts.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-21-2012, 06:55 PM #22
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12751
Elbows tend to drop a little when the weights get heavy, just concentrate on keeping the elbows high to the sky.
The bar shouldn't be cutting off your air passage or anything but there will be some slight discomfort and I get a few bruises above and below my collarbone after FSquats so that's normal.
A form video would help out a lot. Take vid with phone, upload it to computer, upload to youtube. I think with iphones and androids you're able to upload directly to youtube
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11-21-2012, 09:46 PM #23
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11-22-2012, 07:38 AM #24
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11-22-2012, 07:43 AM #25
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11-22-2012, 10:56 AM #26
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Thanks to both of you. I might be changing things up in a bit. I've been seriously looking into Texas Method and I like the increased volume. I'm still seeing gains from Madcow, but I wonder what they'd be like if I increased my volume back to 5x5 (3x5 on recovery day) from 1x5 right now.
What do you guys think, should I stay strong on Madcow and finish it out, or see what happens with Texas Method. I've got pretty mixed feelings, but I am on a short small plateau right now on squats. I think I'll give it another week on Madcow, pending your guys' opinions.My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-22-2012, 01:20 PM #27
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
Looked into 5/3/1 bro?
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-22-2012, 02:38 PM #28
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3946
Honestly, nothing more than a passing glance. I like something structured. There's so many options in a gym that if someone says "5/3/1, just go bro" I'll be lost for forever, which is why I've stuck to Madcow and am now looking into Texas Method. Do you think you could give me a "down and dirty" run down of what 5/3/1 is? I've only heard of Wendler's 5/3/1 too.
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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11-22-2012, 02:54 PM #29
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
It's is pretty much about doing mainlifts; squat, deadlift, bench and OHP on separate days and has progression pattern of percents on the 1RM . Pretty much like madcows. The system is arrayd in weeks( waves) and a four week period sums up a cycle.The 5/3/1 stands for the prescibed reps on the last work sets plus AMRAP:s . Also there various templates to choose from; like bodyweight, triumvirate, BBB. It a very flexible system. Here's a couple of links to look at if I managed to raise your attention...
http://www.t-nation.com/free_online_..._pure_strength
http://www.muscleandstrength.com/wor...ng-system.htmlmy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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11-22-2012, 03:01 PM #30
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