Elrond Hubbard, Third Time's a Charm

[ElrondHubbard]

I did manage to start Week 22 on Sunday, which is Week 6 of the Madcow-ish cycle. Hard to believe, but that means I'm halfway through it! Minor progress, but made an interesting change. I've been doing stiff-legged deadlifts from the floor with the barbell, but when I look at the ExRx site, it recommends doing the lift from a platform. So I tried that, using my 3.5" calf raise platform.

It was brutal! I can't even say it gave my hamstrings extra stress, because it simply took everything out of me everywhere. I wanted to quit afterwards, and it was a truncated set! I do expect to try it again, though. I'm a glutton for punishment that way.

I progressed in the main lifts, even if only infinitesimally, and the pullups/chinups increased slightly too. I got more reps on the pushups and on the dumbbell side lateral raises, so all in all, it was a good, if exhausting, night.

Sunday, May 17. Morning Weight: 161.8 lbs.


Bench Press:
97x5
121x5
145x5
169x5
193x4 -- Failed Rep 5
193x3 -- Revenge Set!
200x2 -- Bonus Set

Squat:
111x5
138x5
166x5
193x5
221x5
230x2 -- Bonus Set

BB Row:
105x5
131x5
158x5
184x5
210x5

Overhead Press:
55x5
68x5
83x5
95x5
109x5


Accessories:
Pullups +35 lbs: 9 + 9+ 8
Chinups +35 lbs: 10 + 9

Stiff-legged deadlifts, 195 lbs, Cobra grips, on 3.5" platform, Myo-reps: 10 + 2x5
DB Side Lateral Raises, 25 lb dumbells, Myo-reps: 13 + 7x5

Pushups w/grip handles, toes raised 18.5", Rest-pause: 46 + 6x10



Felt sore all over this morning, and it wasn't from the concrete work!

[blue9steel]

I've been doing stiff-legged deadlifts from the floor with the barbell, but when I look at the ExRx site, it recommends doing the lift from a platform. So I tried that, using my 3.5" calf raise platform.

It was brutal! I can't even say it gave my hamstrings extra stress, because it simply took everything out of me everywhere. I wanted to quit afterwards, and it was a truncated set! I do expect to try it again, though. I'm a glutton for punishment that way.

Stiff-legged deadlifts, 195 lbs, Cobra grips, on 3.5" platform, Myo-reps: 10 + 2x5

Extended range is definitely tough. I've seen some videos of lifters doing it from a plyo box!

[ElrondHubbard]

Extended range is definitely tough. I've seen some videos of lifters doing it from a plyo box!

I may be a glutton for punishment, but I'm not THAT gluttonous! Three and a half inches will always be plenty for me, thanks!


And now I'm reminded that I'm a Tuesday workout short on my journal. Middle of Week 22 of recovery, Week 6 of the current cycle. It went well -- the Incline Bench I'd been struggling with finally went up, added an increment to the deadlift, and hit 16 reps on my first pullup and chinup set. That felt like a victory. Tonight, I'll try to finish up the week on a good note.


Incline Bench:
97x5
116x5
136x5
155x5
160x3 -- Bonus incline, since I'm going to be trying for more than this next week.

Squat:
111x5
138x5
166x5
166x5

Overhead Press:
55x5
68x5
83x5
95x5
95x5

Deadlift:
181x5
218x5
255x5
290x5


Accessories:
Pullups, bodyweight, rest-pause: 16 + 7x5
Chinups, bodyweight, rest-pause: 16 + 7x5

Pushups w/grip handles, Toes elevated 18.5", rest-pause: 46 + 6x10



Nice and sore at the end, but it was the good kind of soreness.

[ElrondHubbard]

So I finished out Week 22 on Thursday night, and it was a rough slog. I can't say it was a bad workout, I definitely hit all the necessary muscles, even though I skipped the last couple of accessories. Still stalled on Bench Press, but I'm patient. The Overhead Press went ok, so I can increase the weight on that one next week, as well as the squat. I'm going to hold the row steady soon as well, probably after next week, as the form is starting to break down.

The Stiff-legged deadlifts off the platform are still the killer. I increased the total compared to Sunday, but it still took everything out of me, and I didn't have anything left for the DB lateral raises or the pushups. But in the big scheme of things, I still made progress.


Thursday, May 21. Week 22 of comeback, 6 of Madcow-like, session 3.

Bench Press:
97x5
121x5
145x5
169x5
196x3 -- Failed Rep 4
196x3 -- Revenge set!
145x10

Squat:
111x5
138x5
166x5
193x5
224x4
230x3 -- Bonus set
166x10

BB Row:
105x5
130x5
158x5
184x5
213x4
158x10

Overhead Press:
55x5
68x5
83x5
95x5
111x4
83x10


Accessories:
Pullups +35: 9 + 9 + 8
Chinups +35: 10 + 9

Stiff-legged deadlift on 3.5" platform, 195 lbs, Myo-reps: 12 + 3x5



I think the stiff-legged deadlifts are really hitting my CNS right now more than anything, bur I expect them to come around with practice.

[RT1957]

Those weight keep going up at a very steady rate. Very inspiring to see your strength come back so fast...

[TM79]

Great looking sessions! I love how you come back and get your reps on the revenge set. That rarely ever works for me. As for stiff legged block pulls, it must be nice to have the lower back of a greek god.

[PtReyesGreg]

I agree with Trent, those are some great looking sessions. I like the set up of your Madcow-like program. It definitely looks like you get effective work in with that setup.

[ElrondHubbard]

I can't believe I went a whole week without posting! The workouts weren't neglected, but I guess the accountability was. It's been a rough week, with a lot of fatigue and not much rest. I didn't progress much.

No point in posting each workout, now that I'm picking up with Week 24, but the summary of week 23 is: Made some progress, did some backsliding. Sunday night I finally got 5 reps at 193 on the Bench Press, so I was thinking I'd increase the weight for this week, but then it kind of fell apart on Thursday. Squats picked up on schedule, as did deadlifts, but everything else remained the same or went backwards. Pullups suffered a lot, and I ended up skipping a lot of my Sunday and Thursday accessories from sheer exhaustion.

Still shoveling concrete into forms on weekends, and I think that's part of it. It's hot and draining, and I'm obviously lacking a bit in conditioning. Should finish that phase up next weekend, which may or may not make things easier. I'm also reclaiming some old floor joists, which means I have to pry up old paneling off of them. So far I can only do that on hot windy days!

But enough whining! Yesterday started week 24 -- and yeah, I was shoveling concrete all day, and the mixer broke down again, so most of it was in a wheelbarrow. The evening workout was, as a result, horrible.

I got in Bench and Squats, that's it. Bench was the same as the previous Sunday, except instead of getting 5 reps at 193, I could only do 3. Squats worked fine, even though they felt heavy.


Sunday, May 31, Week 24 session 1, Week 8 of Madcow. 4 weeks to go in this cycle.


Morning weight: 161.0 lbs


Bench Press:
97x5
121x5
145x5
169x5
193x3
193x3 -- Revenge set!

Squat:
114x5
142x5
170x5
199x5
227x5
235x3 -- Bonus set.

That will have to do. Been taking it easy today, and I'm feeling better. I expect Tuesday to go better than Sunday.

[TM79]

Not surprised to hear you speaking of being exhausted when combining workouts with all of that manual labor. I tend to do the same thing, but it always ends with the same result that you mention. The work you're doing sounds pretty intense so I would be doing very light workouts with that, if anything. I'm taking today off from training as I'm in the middle of two straight days of rappelling for work, which is fairly exhausting in itself. Wow, that means I'm actually listening to my body? What is the world coming to? Keep up the good work!

[ElrondHubbard]

Not surprised to hear you speaking of being exhausted when combining workouts with all of that manual labor. I tend to do the same thing, but it always ends with the same result that you mention. The work you're doing sounds pretty intense so I would be doing very light workouts with that, if anything. I'm taking today off from training as I'm in the middle of two straight days of rappelling for work, which is fairly exhausting in itself. Wow, that means I'm actually listening to my body? What is the world coming to? Keep up the good work!

Rapelling for works sounds very interesting! I hope you get good views out of it, if nothing else!

[blue9steel]

Rapelling for works sounds very interesting! I hope you get good views out of it, if nothing else!

I got to do some rappelling for work when I was in the Marines when we did a mountain warfare course. I'm not real comfortable with heights to begin with. To make it more exciting we were half asleep during the training, after which we tied our own harness and I knew the guy on the safety rope probably wasn't paying that close attention. To prove we did it right we had to rappel halfway down the cliff, turn upside down and do pushups off the face of the rock. Let's just say it was a very memorable experience, heh.

[RT1957]

Nice work this last week Dave!!...good to see the Squats still going up...I'm sure shoveling concrete might take a bit away from upper body work but you still got 3's with 193...

[ElrondHubbard]

Nice work this last week Dave!!...good to see the Squats still going up...I'm sure shoveling concrete might take a bit away from upper body work but you still got 3's with 193...

Thanks, Ron. I did light squats last night and I'm glad they were light, because my quads were burning! I think that might be more related to the concrete shoveling than Sunday's squats, but I don't know. Other than that, I felt pretty good, and Tuesday turned into a nice workout. It's nice to recover!

Tuesday was the midpoint of week 24 of this comeback, week 8 of Madcow. Four more to go on that. I definitely improved on the main lifts compared to the previous Tuesday, and as I mentioned, I sure felt a lot better than I did Sunday! Pullups/chinups stayed the same, but even pushups improved just a smidge.


Incline Bench:
102x5
122x5
143x5
163x3
163x4 -- Revenge set!

Squat:
114x5
142x5
170x5
170x5

Overhead Press:
57x5
71x5
85x5
97x5
97x5

Deadlift:
186x5
225x5
261x5
298x5
315x3 -- Bonus set!


Accessories:
Pullups, bodyweight, Myo-reps: 16 + 7x5
Chinups, bodyweight, Myo-reps: 16 + 7x5

Pushups w/grip handles, toes elevated 18.5", Rest-Pause: 48 + 6x10


Incline bench surprised me. The previous Tuesday I had only been able to do 3 at 163 lbs, and then my revenge set couldn't go past 2. This week, even though I still gassed out at 3 reps, I felt enough stronger that I thought I could also get 3 on the 2nd try. I was shocked when I kept going and hit 4. It bodes well.

On the deadlift I was feeling particularly good. My grip was a little better, even though I still had to use Cobra Grips at 298. But I had enough left over at the end that I figured, what the heck, let's try a bit more. So I put 315 on it and pulled another 3. Maybe I could have done 4, but I was happy.

I just keep hoping to get a few PRs in before I get old. I think I'll know when that happens.

[TM79]

Rapelling for works sounds very interesting! I hope you get good views out of it, if nothing else!

Interesting? Yes. It's not what I prefer to do, but it does keep things interesting. We did multiple drops down a 12-story building downtown on Tuesday and it was pretty crazy. There were protesters in the street below, helicopters overhead and police in riot gear. Rappelling is nerve wracking already, but to have civil unrest to deal with just makes it even worse. The views were cool though. LOL! Great looking session a few days ago! You are moving some serious weight!

I got to do some rappelling for work when I was in the Marines when we did a mountain warfare course. I'm not real comfortable with heights to begin with. To make it more exciting we were half asleep during the training, after which we tied our own harness and I knew the guy on the safety rope probably wasn't paying that close attention. To prove we did it right we had to rappel halfway down the cliff, turn upside down and do pushups off the face of the rock. Let's just say it was a very memorable experience, heh.

Wow! That sounds crazy! It is truly amazing how care free some people are with life safety like that. My boss will quickly set up his rappelling equipment, not double checking anything, and literally jump over the parapet, 30 stories off the ground. Oh well, that stuff eventually catches up to people... Going upside down is absolutely not happening for me any time soon though. It was cool to hear you mention having issues with heights. I have issues with heights too and I feel it is very important to face and overcome those fears. Good stuff!

[ElrondHubbard]

Interesting? Yes. It's not what I prefer to do, but it does keep things interesting. We did multiple drops down a 12-story building downtown on Tuesday and it was pretty crazy. There were protesters in the street below, helicopters overhead and police in riot gear. Rappelling is nerve wracking already, but to have civil unrest to deal with just makes it even worse. The views were cool though. LOL! Great looking session a few days ago! You are moving some serious weight!


Wow! That sounds crazy! It is truly amazing how care free some people are with life safety like that. My boss will quickly set up his rappelling equipment, not double checking anything, and literally jump over the parapet, 30 stories off the ground. Oh well, that stuff eventually catches up to people... Going upside down is absolutely not happening for me any time soon though. It was cool to hear you mention having issues with heights. I have issues with heights too and I feel it is very important to face and overcome those fears. Good stuff!

Heights don't bother me per se, but steep loose slopes always have, even if they aren't that high. I couldn't skydive, and I sure as heck won't be going over any cliffs, rope or not!

Interestingly, if there are a lot of tumbled boulders and firm-looking ledges, it's not too bad. I always have to feel like I have something to brace against. Not a window sill!

[ElrondHubbard]

Before I get way behind again, I need to post Thursday's workout.

Not bad on the compounds, nonexistent on the accessories. A late start, lots of interruptions, and had to pack it in. I'll try not to let that happen Sunday.

I did do some extra bonus sets on the compunds, so that might partially make up for the lack of accessory work.

Week 24, session 3, end of Madcow week 8.

Bench Press:
97x5
121x5
145x5
169x5
196x3 -- failed rep 4
196x3 -- Revenge set!
145x10

Squat:
114x5
142x5
170x5
199x5
230x4
240x3 -- Bonus set! That one felt pretty good.
170x10

BB Row:
107x5
133x5
160x5
186x5
216x4
216x4 -- Bonus set, for no particular reason.
160x10

Overhead Press:
56x5
69x5
83x5
97x5
113x4
113x3 -- Bonus set
83x10


I had failed my top set on the OHP last week, so it was good to get it this time. Hopefully next week I'll get the whole thing in, so I can move up after that. Squats are still slowly moving up, bench press is still kinda-stalled. I say kinda because even failing this time, I got infinitesimally closer to the top than on my last effort. It's not much, but I know I'll get there eventually.

I don't plan to exhaust myself prior to the Sunday night workout this time. No concrete work I really don't want to mix that stuff by hand! I installed and hooked up a new motor for my concrete mixer today, unfortunately the shaft is a different diameter than the old motor, which I didn't think to check on, so I need to get a new pulley to make it work. I'll do that during the week. So tomorrow I'll work with lumber at my leisure, and a little painting. I should be rested for the workout!

[ElrondHubbard]

Started Week 25 Sunday, which is week 9 of my 12-week Madcow cycle. It was a durn sight better than the previous Sunday -- not perfect, but I had more energy, completed the compounds, and got couple of accessories in. My main observation was that, when I include stiff-legged deadlifts, I'm going to have to do them last, because they really ruin me for anything afterwards.

Other than that, my only real disappointment was my continued stall on bench press. I felt stronger than last week, but my reps stayed the same. Since I only have a few weeks left, I won't try anything drastic, but at some point I'm going to start focusing on getting past that particular plateau. Squats felt good, though, and I continue to advance on those.

Sunday, June 7: Morning weight: 162.0 lbs


Bench Press:
97x5
121x5
145x5
169x5
193x3 -- Failed rep 4
193x3 -- Revenge set!

Squat:
115x5
144x5
173x5
201x5
230x5
240x3 -- Bonus set!

BB Row:
107x5
133x5
160x5
186x5
213x5
220x3 -- Bonus set!

Overhead Press:
56x5
69x5
83x5
97x5
111x3 -- Failed rep 4
111x3 -- Revenge set!


Accessories:

Weighted pullups +35: 9 + 8 + 8
Weighted chinups +35: 9 + 9

Stiff-legged deadlifts, 3.5" platform, 195 lbs, Myo-reps: 13 + 5 + 5 + 5



Also a bit puzzled why I failed rep 4 at 111 pounds on the OHP this time around when I made 4 at 113 on Thursday. Just goes to show, but I don't know what it shows!

Oh well -- on to Tuesday!

[TM79]

Way to get after it Dave! Yeah, the bench and OHP are going to plateau. That is to be expected. Smart move not killing yourself with manual labor leading up to it. And very glad to hear that you are getting that concrete mixer working. Glad the squats are still moving along and man, those weighted pull-ups are seriously impressive! Stay after it my friend!

[RT1957]

Very impressed with the weights you're moving for reps!!! strong work all around

[Payton1221]

. . . my only real disappointment was my continued stall on bench press. I felt stronger than last week, but my reps stayed the same. Since I only have a few weeks left, I won't try anything drastic, but at some point I'm going to start focusing on getting past that particular plateau.

Have you ever tried or considered Mark Bell's Slingshot? It's an elastic "wrap" of sorts that you slide your arms through before benching and it acts a bit like a "bench shirt" in that it will alleviate some of your effort at the bottom of the movement. I can't say that it'll get you over the plateau but it might be a nice change of pace AND it allows you to lift heavier weights which never hurts your ego. Perhaps a short season to just break the monotony and then revert back sans Slingshot and see if it has helped or not.

[ElrondHubbard]

Way to get after it Dave! Yeah, the bench and OHP are going to plateau. That is to be expected. Smart move not killing yourself with manual labor leading up to it. And very glad to hear that you are getting that concrete mixer working. Glad the squats are still moving along and man, those weighted pull-ups are seriously impressive! Stay after it my friend!

Very impressed with the weights you're moving for reps!!! strong work all around

Thanks, guys. Right now my idea for handling stalls is 1) a bit extra volume, and 2) hitting a heavier weight than I stalled at for lower reps. That's the idea behind the "Bonus sets". I guess that takes me out of the strictly Madcow zone into something else, but I'll still call it that for now.

The big questions are WILL I ever surpass the previous lifts of my youth? (Two years ago...) SHOULD I even bother?

Yeah, I'm going to bother. I'm not so old to have learned wisdom yet.

[ElrondHubbard]

Have you ever tried or considered Mark Bell's Slingshot? It's an elastic "wrap" of sorts that you slide your arms through before benching and it acts a bit like a "bench shirt" in that it will alleviate some of your effort at the bottom of the movement. I can't say that it'll get you over the plateau but it might be a nice change of pace AND it allows you to lift heavier weights which never hurts your ego. Perhaps a short season to just break the monotony and then revert back sans Slingshot and see if it has helped or not.

I've heard of it, but the idea to use it myself has never been on my radar. When I fail, it's not usually at the bottom of the lift, it's near the top or halfway up at the lowest. I'm pretty sure it's a lack of triceps power, and ultimately, that's what I'm going to have to work on. I guess it wouldn't hurt, speaking of egos, to have bigger arms to go along with that!

[ElrondHubbard]

While I'm here, I can post my Tuesday night workout. Midpoint of Week 25, which makes it week 9 of the Madcow cycle. Deadlift continues to slowly rise, and I felt good enough to throw in another "Bonus set" to pad my volume and grease the heavy side.

Pullups improved ever so slightly, but it was a milestone. I hit 17 pullups, and looking back in my journals I realized that the last time I accomplished that was more than 4 years ago! It was May of 2016, and after I did it I had to back off because my elbows were getting painfully inflamed. By the time I was ready to start adding the reps back in, I was diagnosed with throat cancer and everything went to hell for a while. I've hit 16 a number of times since then, but never could get past that until now. So that's great news for me! The difference is this time around my elbows are feeling just fine, and there doesn't seem to be any reason I can't keep improving. Improved a mite on the pushups too.


Incline Bench:
102x5
122x5
143x5
163x3 -- Failed rep 4
163x3 -- Revenge 1
163x2 -- Revenge 2

Squat:
115x5
144x5
173x5
173x5

Overhead Press:
57x5
71x5
85x5
97x5
97x5

Deadlift:
190x5
227x5
265x5
302x5
315x3 -- Bonus set!

Accessories:

Pullups, Bodyweight, Myo-reps: 17 + 7x5
Chinups, Bodyweight, Myo-reps: 16 + 6x5 + 8

Pushups w/grip handles, toes raised 18.5", Rest-Pause: 49 + 6x10



And oh yes -- the concrete mixer is now fixed and working, so I won't be able to use it as an excuse next weekend!

[TM79]

Beauty of a session Dave! Solid reps on everything and those pull-ups are outstanding! Are those strict? I'm usually kipping to get up to those numbers. I think the most strict pull-ups I ever managed was 16.

[ElrondHubbard]

Beauty of a session Dave! Solid reps on everything and those pull-ups are outstanding! Are those strict? I'm usually kipping to get up to those numbers. I think the most strict pull-ups I ever managed was 16.

I'm not sure what "strict" actually means. I'm not kipping, if that means kicking the knees upward for leverage. I do keep my knees about half bent and a little in front of me, but they're fixed in position and I don't do anything dynamic with them. But I guess it does impose a slight lean to the movement, so the pulling force is somewhat to the back, rather than strictly vertical. I notice it also uses my biceps pretty heavily rather than just my lats. But I'm fine with that.

[ElrondHubbard]

Well, I did get a workout in on Thursday, and it went pretty well. Not perfect, I chickened out of the planned stiff-legged deadlifts. I did get the other accessories in, and most notably, I managed to get that 4th rep in on the bench press at 196 pounds. I'd been struggling with that for a while, so I hope it bodes well for future progress. So, I ended week 25 in a positive direction.

I threw in a few revenge sets and bonus sets, still not enough to get anywhere near the volume when I was doing higher reps, but the challenge is still there.


Bench Press:
97x5
121x5
145x5
169x5
196x4
196x3 -- Bonus set!
145x10

Squat:
115x5
144x5
173x5
201x5
233x4
240x3 -- Bonus set!
173x10

BB Row:
107x5
133x5
160x5
186x5
213.5x4 -- Misloaded plates: I can't believe I did that. I had a 5 pound plate on one side and a 2.5 pound plate on the other.
220x4 -- Learn to count set!
160x10

Overhead Press:
56x5
69x5
83x5
97x5
113x3 -- failed rep 4.
113x3 -- Revenge set!
83x10


Accessories:
Pullups + 35 pounds: 10+9+8
Chinups + 35 pounds: 9+9

Dumbbell Lateral Raises, 25 lb dumbbells, Myo-reps: 13 + 7x5

Pushups w/grip handles, toes raised 18.5", rest-pause: 49 + 6x10


Was going to make the stiff-legged deadlifts the last accessory, but I ran out of time and gas. "Fatigue makes cowards of us all." -- Vince Lombardi.

But, looking forward to Sunday now.

[RT1957]

2 strong workouts Dave!! numbers keep rising 3x240 on squats!! nice...

[TM79]

Great looking two sessions there Dave! Super strong sets! I was laughing about the misloading plates comment. I've done that a handful of times over the years and I swear, a 2 pound difference feels like a 50 lb difference to me. I usually rerack the bar immediately. Good deal on the pull-ups. That sounds strict to me.

[ElrondHubbard]

Great looking two sessions there Dave! Super strong sets! I was laughing about the misloading plates comment. I've done that a handful of times over the years and I swear, a 2 pound difference feels like a 50 lb difference to me. I usually rerack the bar immediately. Good deal on the pull-ups. That sounds strict to me.

I've done it before too, and you're right, it's usually immediately obvious. That's what surprised me on this one, I didn't know it until afterwards when I went back to change the plates. Then it was just a face-palm. I'm not sure how I did the set without feeling it.

[ElrondHubbard]

2 strong workouts Dave!! numbers keep rising 3x240 on squats!! nice...

Thanks, Ron. I really want to get those things up. I'm nowhere near where I'd hoped to be by now (of course I hadn't counted on these interruptions).