Journey to a monster

[ajaygill]

This is my training journal doing the madcow 5x5 for now.

Stats
16y.o
175pounds
dont know my bf but im guessing it is probley 16ish

I'm into week two of the program, and i'm not gona even bother posting it up the first week. i'll start fresh from today

5 rep maxs
Squat 165
Bench 135
Row 115
Dead 205
Military 105

 

[ajaygill]

..

 

[ajaygill]

Day 1

Squat:
5x85
5x105
5x120
5x140
5x160


Bench:
5x75
5x85
5x100
5x115
5x130


Row:
5x65
5x75
5x85
5x105
5x110


Did some assistance work 2sets weighted hypers and some situps 4sets.

Also hit the peck deck for 3sets

85x16
100x14
115x12

 

[SCREW]

good luck bro!

your stats are about the same as mine, your is a little better though

 

[ajaygill]

i basically jacked your title lol

 

[SaiBoT]

In!

 

[ajaygill]

why is it on my spread sheet there's only 4sets per exercise on weds, and then on fri there's 6sets per exercise? Just curious why its layed out like that

 

[SaiBoT]

Read the article on the vault about 5x5 intermediate level, 4-5 times until u understand it

 

[ajaygill]

lol somehow i knew you were gonna say that lol, i was hoping you could of just summed it up for me. I shall start reading lol

 

[ExtraMile]

Because wednesday is a lighter day and friday is a heavy day, monday is more a medium intensity day, you have two days rest after friday so give it your all.

 

[iggy]

in bro!
happy april fools!

 

[SCREW]

i basically jacked your title lol

haha thats alright bro

 

[ajaygill]

off day

 

[djeclipse]

Day 1

Squat:
5x85
5x105
5x120
5x140
5x160


Bench:
5x75
5x85
5x100
5x115
5x130


Row:
5x65
5x75
5x85
5x105
5x110


Did some assistance work 2sets weighted hypers and some situps 4sets.

Also hit the peck deck for 3sets

85x16
100x14
115x12

A little tip, at the top of your work sets let us know what week and day you're on. Like Week two, day one, or Week 2 Monday. Just so we know where you are in the program.

1st don't waste time with the Peck Deck. It's not needed and in the future will hurt your main lift progress. Drop it... remember "Don't F*C K with the program?


Also, you say you are on week 2 of the program, your yet you are only 5lbs away from your 5 rep maxes. Do you have chains or something for micro loading? You should not be reaching your 5 rep maxes on week 3. It is much better to start conservatively then to try and rush into making PR's. You will benefit from doing so in the long run. It is a big mistake a lot of people make the first time around, everyone wants to start making PR's right away, but if you work up to the PR's a little longer you'll have a better chance of making new PR's each week for a longer period of time. The first 4 weeks working up to your current PR's is just as important as making those PR's in the following weeks.

Lastly spend some time and read madcow's website. Print it off and read ti when you're taking a dump or something. You will have a better understanding of why you are doing what you're doing, and in the future you will be able to make adjustments to your weights accordingly. Educate yourself.

Bill Starr 5x5 - Madcow Intermediate or Linear Version

You're young and have the potential to make great gains on this program, just be patient, do it right and you will get some relaly good gains from it.

 

[ajaygill]

in all serious ness i tried to get a head start, and set my
set interval to 11% it was 12.5.
I did this because i thought since i've been doing all these lifts anyways durning my normal workouts, i'd just get ahead a little bit. Do u want me to set it back to 12.5%?

 

[ajaygill]

Week 2 Day 2

squat:

5x90
5x105
5x125
5x125


Military Press:

5x65
5x75
5x90
5x100

Deads:

5x135
5x155
5x175
5x195


pretty easy and quick workout today.

 

[djeclipse]

in all serious ness i tried to get a head start, and set my
set interval to 11% it was 12.5.
I did this because i thought since i've been doing all these lifts anyways durning my normal workouts, i'd just get ahead a little bit. Do u want me to set it back to 12.5%?

For the 3rd or 4th time.

DON'T FU* K WITH THE PROGRAM

Why is that so hard to understand? Did you read anything on madcows website? Or what I posted?

That being said, do what you want. Good luck with the program. I'm out.

 

[iggy]

do it the right way bro.

 

[ajaygill]

it says adjustable:S generally 12% i changed it to 11%, woopdie doo

 

[ajaygill]

havnt been able to post for the last couple days didnt have a computer gna post the last 2workouts today

 

[ajaygill]

Week 2 Day 3

squat
5x90
5x120
5x140
3x160
8x120

Bench
5x85
5x100
5x115
3x135 was suppose to be 132 but just rounded it to 135
8x100

Row:
5x65
5x75
5x85
5x100
3x115
8x85


3 sets dips
1)9reps 2)7reps 3)5

 

[ajaygill]

Week 3 Day1

Squat
5x90
5x105
5x125
5x145
5x160

Bench
5x65
5x90
5x100
5x120
5x135 not to hard

row
5x65
5x75
5x90
5x100
5x115

2sets weighted hypers

holding 25plate: 18reps
holding 45plate: 10reps

and 4sets situps

 

[ajaygill]

Week 3 day 2

Squat
5x90
5x110
5x125
5x125

Military press
5x70
5x85
5x95
5x105

Deads
5x135
5x155
5x185
5x205

Also had ball hockey practice for an hour. So got in a little bit of cardio.

 

[ajaygill]

Week 3 Day 3

Squat
5x90
5x105
5z125
5x145
3x165
5x125

Bench
5x75
5x90
5x105
5x115
3x135
8x105

Row
5x65
5x75
5x85
5x100
3x115
8x85

Did 3sets of dips
1)9reps
2)7
3)6

preacher curls *does the ez bar weigh 25 pounds?*
12x45
10x50
6x65

 

[ajaygill]

Week 4 Day 1

felt great having those two days off.

Squat
5x95
5x115
5x135
5x145
5x165

Bench
5x75
5x95
5x105
5x120
5x135

Row
5x65
5x75
5x90
5x100
5x115

Assistance
did 2sets of weighed hypers
and 4 sets of sit ups

* also had a ball hockey game, at 930, ended around 11, so didnt get to much sleep last night*

 

[needtogetaas]

who is this ajaygill anyway

Ha ha Good to see you got a log bro. Keep up the good work.

 

[Bigpimpin10]

update us..its been 2+weeks