Progress Log Madcow 5x5. I hope I don't annoy any1 by opening another 1 of these threads...

[blut wump]

I like to keep in touch with my lifts during slight sabaticals with Squat, Bench, Deadlift sessions. You should take a look at the Korte 3x3 sometime next year. It's a hard, gruelling program but satisfying. It's in the top-right corner on this page:
http://www.deepsquatter.com/strength/archives/

The other big advantage of deloading the deadlift on the ground is that it gives you the chance to reset your position, balance etc while not under load. I noticed in one of your vids that you adjusted position at the top. That's fine with a light weight but not safe when you're working near your max.

The diet looks sound. The only item I'd suggest is more milk.

 

[kirks]

I'm back. From a 2 week exam break. Papers were quite okay, I guess I'd be above CGPA 3.3. Considering how little I really studied, can't blame. Bah......gotta hit them books constantyl like I workout too next semester.

Anyway, enough small talk

Week 3 [Monday] (Reset cuz of a 2 week break)

Squat
100lbsx5
120lbsx5
145lbsx5
170lbsx5
195lbsx5

Bench
90lbsx5
115lbsx5
140lbsx5
160lbsx5
180lbsx4 (Friend touched the bar on final rep)

Row
80lbsx5
100lbsx5
120lbsx5
140lbsx5 (Start of sloppy jerks)
155lbsx3 (last 2 reps, really jerk)

2x10x85lbs Good mornings (I cudn't do hyperextensions,cuz the "thing" was taken away... so I tried this)

Weighted Sit-ups with 35lbs plate x 4 sets x 8 reps

Military Presses

95lbsx10x3 sets

Monday workout, felt great to be back in the gym. All the weights felt heavier, but that's expected. MY cousin said my back grew a bit more from the previous time, so I'm pretty happy there. The pull-ups I did on my door during the 2 weeks proved useful...hehehe

 

[kirks]

Week 3 [Wednesday]

Squat
95lbsx5
120lbsx5
155lbsx5
155lbsx5

Deadlift
135lbsx5
160lbsx5
190lbsx5
215lbsx5

Incline Benchpress
120lbsx5
140lbsx5
165lbsx5
190lbsx4 (Final rep, friend again touched the bar......)

Benchpresses were slightly difficult, often on the 3rd rep, I'd have to take a short pause, and press really hard for the 4th rep and the 5th rep will be a killer.
Squats was tiring, but nothing I cudn't handle.
Deadlifts, felt really quite easy, especially when I deload after each rep. Cool

 

[blut wump]

Good to see you back. Congrats that the exams went OK.

 

[kirks]

I'M FINALLY BACK! Yipee!!
After a lot of complications to sort and work and examinations, I'm back to working out. I've been doing a lot of 5x5 madcow and I think it's time for a change. Problem is, i've been using madcow so much, that I can't seem to create a proper routine for myself. I'm going to maintain squat, bench, dead, row as the staple of my routine, but for now I'm quite confused on how to do a proper one. Help is MUCH appreciated!

Anyway this is my monday routine

To be frank, I really don't know what I'm doing right now, I just wanna put in my squats and benches and rows.

I put monday to do more reps on my benches and 5 reps on my squats. I use tbar rows on monday

Wednesday, I do deadlifts with one rep and six sets. Then I benchpress heavy with maximum of 5 reps and I squat higher reps. I do pendlay rows on weds.

Fridays, I do squats with 1-3 reps and 5 sets. Then I do benchpresses with higher reps as well. And deadlifts with about 5-8 reps for 4 sets.

Really, I'm simply doing my workouts. I hope someone can help guide me to makin a better one.


Monday

Bodyweight Pull-Ups

3 sets x 8-10 reps

Benchpresses

135LBSx10
155LBSx10
175LBSx8
195LBSx5
200LBSx3

Squats

135LBSx5
185LBSx5
225LBSx5
245LBSx5
265LBSx3

T-Bar Rows

90LBS x 8 reps
125LBS x 8 reps
150LBS x 5 reps
175LBS x 4 reps

Bodyweight Dips

3 sets x 8 reps

Yeah, don't worry about my form. It's allright. Hehe, I may not know how to construct a proper workout programme, but I'm okay with form

Comments please. They'll help me tremendously. I really need comments. I'll update constantly don't worry.

 

[kirks]

Squats

135LBSx8
185LBSX6
225LBSX5
275LBSX3

Deadlift
135LBSX8
225LBSX6
275LBSX3
225LBSX5 (Fast ones)

Benchpress

135LBSX10
135LBSX9 (CLOSE GRIP)
155LBSX10
155LBSX7 (CLOSE GRIP)
135LBSX8 (CLOSE GRIP)

Military Press

100LBSX8
100LBSX8
100LBSX7

I felt that painful stiff thing in my shoulders while doing the military presses and taht's when I gave it a quit. While doin close grip, i felt an extremely tight burn, sore feelin in my triceps and loved it!! So i lowered the weights a bit and continue hammering at it. It was fuN!

I think I've a clearer idea of how to plan my workouts. I read somewhere saying that we should at least train 2 major bodyparts per session. So I plan to do say;

Monday:

Squats (heavier, with lots of sets but lower reps)
T-Bar Rows
Pendlay Rows

Wednesday:

Benchpress (heavy, lots of sets, lower rep)
Squats (Lighter and more rep/sets)
Pull-ups

Friday

Heavy Deadlifts, low rep, many sets
Benchpresses (lighter and more reps/sets)

Then I'll add some accesorry work after all my sets are done. I'm not sure how many sets yet,but i'll update soon.

 

[ZGzaZ]

You've only been on it as described for 4 weeks, why would you want to switch so soon?

 

[Lone Trooper]

You annoyed me by worrying about possibly annoying me. Good job, twat.

 

[kirks]

You've only been on it as described for 4 weeks, why would you want to switch so soon?

actually, it's been already five months, rotating this and that, modifying the excercises a lil.... I couldn't consistently come online because of the lack of internet connection. Now that i'm settled, I can start again. Anyway, 5x5 helped me tremendously.

Now to try something else.

 

[Lone Trooper]

Re: Progress Log Madcow 5x5. I hope I don't annoy any1 by opening another 1 of these

actually, it's been already five months, rotating this and that, modifying the excercises a lil.... I couldn't consistently come online because of the lack of internet connection. Now that i'm settled, I can start again. Anyway, 5x5 helped me tremendously.

Now to try something else.

Damn, that's a good plan. I mean, every time something works for me, I decide to up and change what I was doing. You know, because results are the opposite of what I want.