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  1. #151
    Registered User j0hn117's Avatar
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    Saturday 26th September

    Bench:
    Bar x 6
    60 x 8
    75 x 8
    85 x 5
    95 x 8
    85 x 5
    Not moving well today.. body having none of this. Still tightness in left pec so I needa be careful

    Incline bench:
    60 x 8
    60 x 8
    again chronic weakness lmao

    Pullups:
    x4
    See above

    Decided fk it and did a structural shoulder circuit

    Band pull-aparts:
    3 x 20

    Supersetted with DB Lateral raises:
    5 x 8
    5 x 8
    5 x 8

    and; Db front raises:
    5 x 8
    5 x 8
    5 x 8
    The lactic though.

    Poor workout but got something out of it with the shoulders. Jarred my back again yday but thankfully it was better today.. still decided not to do anything on it though
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  2. #152
    Registered User Fattgott's Avatar
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    Looking good so far, I'm following mate. Strong benching.

    Is there any reason you do all these weightlifting movements(sport or competition) or is it just for fun?
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  3. #153
    Registered User j0hn117's Avatar
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    Originally Posted by Fattgott View Post
    Looking good so far, I'm following mate. Strong benching.

    Is there any reason you do all these weightlifting movements(sport or competition) or is it just for fun?
    Thanks bruh! Shame I can't get 2 uninjured months together, but I'm starting a modified madcows in a few weeks so i should be good on that.. (fingers crossed..)
    I do track so it's just skill development on snatch and on clean with a goal of getting more explosive.
    Plus weightlifting is great for mobility, confidence and CNS recruitment!
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  4. #154
    Registered User j0hn117's Avatar
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    Was bored so i wanted to see what I should put in for my madcow's OHP

    OHP:
    Bar x 15
    40 x 5
    50 x 3
    60 x 1
    70 x 1
    75 x 1
    80 x 1 *PB*

    yea boiiiiiii
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  5. #155
    Registered User j0hn117's Avatar
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    Tuesday 29th September
    S&C

    Hang Cleans:
    60 x 3
    70 x 2
    80 x 1
    85 x 3
    87.5 x 3
    90 x 2 Good set
    90 x 2
    Catching 90 really high now which is good

    Hang snatch to OHS:
    35 x 2
    40 x 2
    42.5 x 2
    42.5 x 2

    T-bar dead:
    80 x 5
    100 x 3
    110 x 3
    120 x 3
    130 x 3

    Bench:
    70 x 5
    85 x 5
    95 x 3
    102.5 x 3
    110 x 3
    112.5 x 3
    112.5 x 3
    112.5 x 3 *VPB*
    102.5 was soo fast. Strength there just kept mis-grooving.

    BB RDL:
    70 x 4
    80 x 4
    90 x 4
    100 x 4

    Supersetted with 1 arm DB row:
    80 lbs x 4
    90 lbs x 4
    100 lbs x 4 *PB*

    SSPP:
    30 lbs x 8
    30 lbs x 8
    30 lbs x 8
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  6. #156
    Registered User j0hn117's Avatar
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    Thursday 1st October
    S&C

    Clean pulls from blocks:
    60 x 3
    80 x 3
    90 x 3
    100 x 3
    105 x 2
    110 x 2

    BTN push press:
    60 x 3
    70 x 2
    75 x 3
    80 x 2 *PB*
    82.5 x 1

    Front Squat:
    60 x 3
    80 x 3
    90 x 3
    95 x 5
    95 x 5
    95 x 5

    Weighted Chins:
    Bw x 4
    +10 x 3
    +20 x 2
    +27.5 x 5 *PB*
    +30.875 x 4 (dont ask) *PB*
    +34.5 x 2

    DB bench:
    60 lbs x 5
    70 lbs x 5
    80 lbs x 5

    Side plank:
    3 x 45s

    Supersetted with Prone hold alt rev fly:
    2 x 10
    2 x 10
    2 x 10
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  7. #157
    lagging quads connorpat1995's Avatar
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    Madcow is harder than it looks

    OHP is strong as fook doe
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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  8. #158
    Registered User j0hn117's Avatar
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    Originally Posted by connorpat1995 View Post
    Madcow is harder than it looks

    OHP is strong as fook doe
    yeah the progression on bench looks way too aggressive
    id trade it for your squat lmao
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  9. #159
    Registered User j0hn117's Avatar
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    Saturday 3rd October

    Last workout before new programme, so last sat hypertrophy day

    Bench:
    60 x 10
    70 x 8
    80 x 5
    90 x 3
    95 x 8
    97.5 x 8
    100 x 10 *PB*
    Was already a bit fatigued on the last set so v happy

    Narrower grip ICB:
    60 x 10 *PB*
    65 x 8
    70 x 7 Such lactic

    Lateral raises:
    7.5 x 8
    7.5 x 8
    5 x 8

    Supersetted with Front raises:
    7.5 x 8
    7.5 x 8
    5 x 8

    and Band pullaparts:
    x20
    x12
    x10

    Legs sore from thurs so no real point trying anything today
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  10. #160
    Registered User j0hn117's Avatar
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    Monday 5th September
    Madcow Week 1 Day 1

    Front Squats:
    60 x 5
    70 x 5
    75 x 5
    85 x 4
    95 x 6 one was bad depth so did another.. fking hard and i dont like it.. back a little twinge in the 85 set

    Bench:
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    97.5 x 5

    DB row:
    25 x 5
    30 x 5
    32.5 x 5
    35 x 5
    37.5 x 5

    Hanging leg raises:
    3 x 8

    Supersetted with BB good mornings:
    20 x 12
    30 x 12
    40 x 12
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  11. #161
    Registered User j0hn117's Avatar
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    Wednesday 7th October
    Madcow Week 1 Day 2

    Front Squat:
    60 x 5
    65 x 5
    75 x 5
    75 x 5

    OHP:
    45 x 5
    50 x 5
    57.5 x 5
    62.5 x 5

    RDL:
    60 x 5
    70 x 5
    80 x 5
    85 x 5

    Knee raises:
    3 x 8

    Lateral raises:
    7.5 x 8
    7.5 x 8
    7.5 x 8

    Supersetted with Front raises:
    7.5 x 8
    7.5 x 8
    7.5 x 8

    Workout only took like 30 mins which is sweet
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  12. #162
    Registered User j0hn117's Avatar
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    Friday 9th October
    Madcow Week 1 Day 3

    Front Squat:
    60 x 5
    65 x 5
    75 x 5
    85 x 5
    97.5 x 3
    75 x 8
    Back is still iffy

    Bench:
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    100 x 3
    80 x 12
    Forgot to do the last set so did more reps.. yolo right

    Db row:
    25 x 5
    30 x 5
    32.5 x 5
    35 x 5
    40 x 3
    32.5 x 8

    BB curls:
    30 x 8
    30 x 8
    30 x 8 *PB*

    Tricep extensions:
    25 x 8 *PB*
    20 x 8
    15 x 8

    Did a few minutes on rowing machine after this for the lulz, crap session + i left out core at the end because I cbb this week.. soon..
    tech overall bad but hopefully with actual rolling etc from now ill begin to settle in

    nearly deleted this post thank the lord for the "leave page" thing
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  13. #163
    Registered User j0hn117's Avatar
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    Monday 12th October
    Madcow Week 2 Day 1

    Front Squat:
    60 x 5
    67.5 x 5
    77.5 x 5
    87.5 x 5
    97.5 x 5
    Much better today

    Bench:
    62.5 x 5
    72.5 x 5
    82.5 x 5
    90 x 5
    100 x 5
    not great

    DB row:
    25 x 5
    27.5 x 5
    32.5 x 5
    37.5 x 5
    40 x 5

    Good Mornings:
    20 x 12
    40 x 12
    45 x 12
    45 x 12

    Pullups:
    3 x 8
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  14. #164
    Registered User j0hn117's Avatar
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    Wednesday 14th October
    Madcow Week 2 Day 2

    Front Squats:
    60 x 5
    67.5 x 5
    77.5 x 5
    77.5 x 5

    OHP:
    45 x 5
    52.5 x 5
    60 x 5
    65 x 5
    Prettty hard

    RDL:
    60 x 5
    70 x 5
    80 x 5
    90 x 5

    Side plank:
    1 x 45s
    Big cut on my arm so cant do these

    Lateral raises:
    7.5 x 9
    7.5 x 8
    7.5 x 10

    Supersetted with Front raises:
    7.5 x 9
    7.5 x 9
    7.5 x 10

    400 m bike sprint @ highest difficulty - dear lawd the lactic acid..
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  15. #165
    Registered User j0hn117's Avatar
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    Friday 16th October
    Madcow Week 2 Day 3

    Front squat:
    60 x 5
    67.5 x 5
    77.5 x 5
    87.5 x 5
    100 x 3
    77.5 x 8
    Better today but back a lil tight

    Bench:
    62.5 x 5
    72.5 x 5
    82.5 x 5
    92.5 x 5
    102.5 x 3
    80 x 8
    Again better

    DB row:
    25 x 5
    27.5 x 5
    32.5 x 5
    37.5 x 5
    42.5 x 3
    Lil slow but right lat sore for some reason

    OH extensions:
    25 x 8
    25 x 8 *VPB*
    25 x 8 *VPB*

    Supersetted with BB curls:
    30 x 10 *PB*
    30 x 9
    30 x 8

    and Knee raises:
    3 x 15

    Then a 180m, 360m and 440m sprints (went full out on the last - think I went too hard)
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  16. #166
    Registered User j0hn117's Avatar
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    Monday 19th October
    Madcow Week 3 Day 1

    Front Squat:
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    100 x 5
    meh, knee wasnt happy today which was weird

    Bench:
    62.5 x 5
    72.5 x 5
    85 x 5
    95 x 5
    102.5 x 5
    Pretty good - still misgrooving though

    DB row:
    25 x 5
    30 x 5
    32.5 x 5
    37.5 x 5
    40 x 8 *PB
    said 41 and next week is 42.5 so decided just to do more reps

    Knee raises:
    x15
    x12

    Supersetted with Side plank:
    2 x 30s

    and Pullups:
    2 x 8
    Last edited by j0hn117; 10-19-2015 at 01:44 PM.
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  17. #167
    Registered User j0hn117's Avatar
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    Wednesday 21st October
    Madcow Week 3 Day 2

    OHP:
    47.5 x 5
    52.5 x 5
    60 x 5
    65 x 7 *PB*
    Pretty sure thats a PB - said 66 and next week is 67.5 so again i just decided to do more reps

    RDL:
    60 x 5
    72.5 x 5
    85 x 5
    95 x 5 *PB*

    Knee raises:
    2 x 8

    Lateral raises:
    7.5 x 10
    7.5 x 10 *VPB*
    7.5 x 10 *VPB*

    Supersetted with Front raises:
    7.5 x 10
    7.5 x 10 *VPB*
    7.5 x 10 *VPB*

    Skipped squats cus it's light day anyway and wanna be safe for my knee
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  18. #168
    Registered User j0hn117's Avatar
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    Friday 23rd October
    Madcow Week 3 Day 3

    Front Squat:
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    102.5 x 3
    80 x 8
    Pretty good, definitely have a few weeks left on this, if not all the way to week 9 (as far as I've programmed to)

    Bench:
    62.5 x 5
    72.5 x 5
    82.5 x 5
    95 x 5
    105 x 3
    Again pretty good - 105 felt solid but still inconsistent with where i'm touching the bar
    just realised i forgot the set of 8.. oh well not a great loss

    DB row:
    25 x 5
    30 x 5
    32.5 x 5
    37.5 x 5
    45 x 3
    Couldn't get the set up right for the LHS
    Again forgot the set of 8..needa read my damn program lel

    Tricep Extensions:
    25 x 12 *PB*
    25 x 8
    25 x 9 *VPB*

    Supersetted with BB curls:
    32.5 x 8 *PB*
    32.5 x 8 *VPB*
    32.5 x 8 Some p=mv on the last 2

    2 bike sprints @lvl 32 - 69.8km/h max PB
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  19. #169
    Registered User j0hn117's Avatar
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    Monday 26th October
    Madcow Week 4 Day 1

    Front Squats:
    60 x 5
    70 x 5
    82.5 x 5
    92.5 x 5
    102.5 x 5
    Top set was very good - think i'll make it to week 9 pretty well as this was easier than week 1 by a lot lmao.
    Might invest in some knee wraps cus the aggressive flexion at atg does take its toll when its 3x a week fs

    Bench:
    60 x 5
    70 x 5
    82.5 x 5
    95 x 5
    105 x 5
    Warm up sets were wrong (read week 3) but work set was smooth. Easiest 105 i've done and should be good for hitting a PB next week

    DB row:
    25 x 5
    30 x 5
    35 x 5
    40 x 5
    42.5 x 5 *PB*
    Very hard for some reason today - back must be fatigued or something

    Leg raises:
    3 x 8

    Supersetted with Pullups:
    2 x 8
    1 x 4, 2, 2
    Again back sucked today and after leg raises pull-ups are brutal lol

    Weight 89.4 KG
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  20. #170
    Registered User j0hn117's Avatar
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    Wednesday 28th October
    Madcow Week 4 Day 2

    Front Squat:
    60 x 5
    70 x 5
    82.5 x 5
    Left erector pretty painful in front rack yet fine when doing the squat - stopped after 1 set incase + will work on loosening up before fri

    OHP:
    47.5 x 5
    55 x 5
    60 x 5
    67.5 x 5 *PB*
    Top set was easier than 65.. had 8 in there probably. Swear tf the warm up sets always feel harder

    RDL:
    67.5 x 5
    75 x 5
    90 x 5
    100 x 5 *PB*
    Videoed this and its very quick, should progress well. Back was fine with these weirdly

    Lateral Raises:
    7.5 x 12 *PB*
    7.5 x 12 *VPB*
    7.5 x 12 *VPB*

    Supersetted with Front raises:
    7.5 x 12 *PB*
    7.5 x 12 *VPB*
    7.5 x 12 *VPB*

    Think the programme is working quite nicely, just need to keep on top of flexibility + mobility. easy weights even though im wrecked from track yesterday
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  21. #171
    Team GAT Rep HARRYBEAST's Avatar
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    Not sure if I know you are not but I always sub back!
    The Beast Journey to Elite
    http://forum.bodybuilding.com/showthread.php?t=169406293

    Best Meet's Total = 1515 (585 Squat, 365 Bench, 565 Deadlift)
    Highest Gym Lifts: Squat: 600 Deadlift: 600 Bench: 400

    Proud member of Team Ogre
    "Everybody wants to be strong but most people just don't want to work that hard"

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  22. #172
    Registered User j0hn117's Avatar
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    Originally Posted by HARRYBEAST View Post
    Not sure if I know you are not but I always sub back!
    Thanks man! I just saw your log on workout journals (i only visit TWL and there) and with those numbers I had to sub
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  23. #173
    Registered User j0hn117's Avatar
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    Friday 30th October
    Madcow Week 4 Day 3

    Front Squat:
    60 x 5
    70 x 5
    82.5 x 5
    92.5 x 5
    105 x 3
    85 x 8
    Top set was quick but i've a strained piriformis so full depth wasnt nice.

    Bench:
    62.5 x 5
    72.5 x 5
    85 x 5
    95 x 5
    107.5 x 3
    85 x 8
    Easy top set, should be easy for 5 too

    DB row:
    25 x 5
    30 x 5
    35 x 5
    40 x 5
    47.5 x 3 *PB*
    35 x 8
    Harder than i'd like, a little back tweak mid way through but I said fk it and ploughed through - back is ok now

    OH extensions:
    30 x 8 *Pb*
    27.5 x 8 *VPB*
    25 x 8 *VPB*

    Supersetted with BB curls:
    32.5 x 12 *PB*
    32.5 x 8
    32.5 x 8 *VPB*

    Next week im doing a "deload" week where I dont follow the big lifts - instead Im going to work on accessories/change the main lifts. Lifters may not need a deload but I do track too and am buggered + on the edge of possible injury and the lifts are going really well so no point risking it - this week might help to strengthen some weak links and refocus me too.
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  24. #174
    Registered User Fattgott's Avatar
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    keep it up mate

    strong curl btw

    I know how you feel about needing a break from the same few lifts day after day.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  25. #175
    Registered User j0hn117's Avatar
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    Originally Posted by Fattgott View Post
    keep it up mate

    strong curl btw

    I know how you feel about needing a break from the same few lifts day after day.
    thanks bruh
    yea i just dont wanna get injured and the next block is the heavy block so I wanna be 100% ready
    unlucky on the deadlift btw, but we all gonna make it
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  26. #176
    Registered User j0hn117's Avatar
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    Monday 2nd November
    Madcow Week 5 Day 1

    Front squat:
    62.5 x 5
    72.5 x 5
    85 x 5
    95 x 5
    105 x 5
    Pretty Easy but some upper back shenanigans cus I lost tightness and glute still sore. Maybe I'll upload the video

    Bench:
    65 x 5
    75 x 5
    87.5 x 5
    97.5 x 5
    107.5 x 5 * PB *
    No spotter and set sucked but have strength.. Should still be good next week but 112.5 will be hard

    Db row:
    25 x 5
    30 x 5
    35 x 5
    40 x 5
    45 x 5 * PB *

    Leg raises:
    3 x 10

    Supersetted with Pullups:
    3 x 8
    Finally got all reps.

    I was meant to have a deload week but fk it. Think I'll get to week 7 before the problems start with the programme
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  27. #177
    Registered User j0hn117's Avatar
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    Wednesday 4th November
    Madcow Week 5 Day 2

    Front squat:
    62.5 x 5
    75 x 5
    85 x 5
    85 x 5

    OHP:
    50 x 5
    55 x 5
    62.5 x 5
    70 x 5 *PB*
    Still pretty easy - didnt engage my core so back arched a little and prob lost some strength. Should be good for 7 next week on the AMRAP

    RDL:
    70 x 5
    82.5 x 5
    95 x 5
    105 x 5 *PB*
    Easy, harder on grip than hamstrings lol

    Lateral raises:
    10 x 6 *PB*
    10 x 6
    10 x 6
    7.5 x 8 *VPB*

    Supersetted with Front raises:
    10 x 6 *PB*
    10 x 6
    10 x 6
    7.5 x 8 *PB*
    Significantly harder than last week but hopefully i can manage 8 on at least one set next week

    Anterior core stuff
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  28. #178
    Registered User j0hn117's Avatar
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    Friday 6th November
    Madcow Week 5 Day 3

    Front squats:
    62.5 x 5
    75 x 5
    85 x 5
    95 x 5
    107.5 x 3
    85 x 8
    Sucked

    Bench:
    65 x 5
    75 x 5
    87.5 x 5
    97.5 x 5
    110 x 3 pretty easy
    87.5 x 8

    DB row:
    25 x 5
    30 x 5
    35 x 5
    40 x 5
    50 x 3 * PB
    35 x 8

    Oh extensions:
    30 x 10 * PB *
    30 x 6
    25 x 8

    Supersetted with BB curls:
    35 x 12 * PB
    35 x 10
    35 x 6

    Meh session and elbow sore on db row (holding/bracing arm) and still a little sore so I'll see on mon
    Last edited by j0hn117; 11-07-2015 at 05:13 AM.
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  29. #179
    Registered User j0hn117's Avatar
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    was in the gym with my bro so did some stretches and lifts to loosen out - back is quite stiff

    Front + back squat paused deep etc, probably around 10 reps 40-60 kg

    OH squats 8 reps 40 kg

    3 x 60 kg hang clean
    1 x 80 kg hang clean

    5 x OH press 40kg trying to push far back behind the head (stretch)
    Log: http://forum.bodybuilding.com/showthread.php?t=165874791
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  30. #180
    lagging quads connorpat1995's Avatar
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    you have a bro that lifts?
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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