Madcows 5x5 - Week 11, Day 3

SQUAT

Barx10

72.5kgx5

85kgx5

100kgx5

110kgx5

122.5kgx3 PR

100kgx9 PR

NOTES: Sweet. Form was strong and descent was nice and controlled. The 110kg set felt like I had 10, quite happy with the depth on my sets too.

BENCH

Barx10

60kgx5

67.5kgx5

75kgx5

85kgx5

95kgx2 PR FAILED

NOTES: This was bad. I don't know what's happened since 90kgx5, I think I've just forgotten how to drive effectively. Some active release and a reset to 87.5kgx5 will do the trick I hope.

PENDLAY ROW

60kgx5

70kgx5

77.5kgx5

85kgx5

92.5kgx3 PR

80kgx8 PR

NOTES: Awyeah, my rows are stronger than my bench (as they probably should be). I filmed the back-off set of 80kgx8 instead of the top set because I thought it would be more interesting than a pendlay row triple.

INCLINE FLYS

21kgx10 PR

21kgx8 PR

NOTES: These were surprisingly good. For some reason I have ridiculously strong flys, these were to 'parallel' and very slow. The last couple of reps on the second set were agonising. 

WORKOUT NOTES: Goddamn bench press, I'm just weak at that lift right now. I need to get more thoracic mobility and get my setup right, because right now it feels like I don't have an active and stable base to press from. 

Other than that, this was actually a really good workout. Squats were unsurprisingly easy, though the triple days always are, it's the next workout which is the real money-maker. My rows just keep getting stronger and my form is still good, so I don't see any reason to start micro-loading yet (which is probably what I'll need to do for my bench). Onwards and upwards!

Madcows 5x5 - Week 11, Day 2

SQUAT

Barx10

70kgx5

85kgx5

100kgx5

100kgx5

NOTES: Just as easy as last time

OVERHEAD PRESS

Barx10

45kgx5

52.5kgx5

60kgx5

67.5kgx3 PR

NOTES: This was great, strong base and good speed. I knew it would go when I felt how light 60kg was. 

DEADLIFT

60kgx5

80kgx5

100kgx5

125kgx5

147.5kgx5 PR

NOTES: This was a well-fought set, I knew it would be hard because I lost a bit of weight while sick. Enjoyed the look of all that weight on the bar, though realistically I should be able to get to 160kgx5 if I eat right and keep my head in the game.

DB ROW

46kgx6 PR

46kgx6 PR

46kgx6 PR

NOTES: Surprised at how light these felt, they were pretty strict so if I rip them more I am sure I could have them for a set of 10. I might just go back to 41kg and do some sets of 10 or 12 though. 

WORKOUT NOTES: This was a great workout, I was a bit knocked about from the last workout so to come back and hit everything I wanted to with a bit in the tank was pleasing. I know I keep saying this but I need to eat more, I have officially gained no weight on this routine as I'm back to 75kg. Even if I dreamer-bulk from here I would probably only gain 2kg by the end of Madcows; I'm going to aim to eat an extra meal a day somewhere. 

Madcows - Week 11, Day 1

SQUAT

Barx10

72.5kgx5

85kgx5

97.5kgx5

107.5kgx5

120kgx5 PR

NOTES: The 107.5kgx5 set was dogshit, just shocking. The weight was light but my knees and hips were completely off kilter. 120kgx5 felt better, but still felt like I had forgotten how to squat a bit.

BENCH

Barx10

50kgx5 

60kgx5

70kgx5

80kgx5

92.5kgx3 Fail

80kgx8 PR

NOTES: Didn't even attempt a 4th rep. Once again, I just felt like I had no solidity in my base setup, my back was moving a lot which is never good. Did the back off set with 80kg just to prove I wasn't a total failure. 95kgx3 will go.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

90kgx5 PR

NOTES: These felt decent, though my lower back was feeling a bit pumped and slow to fire from the squats and strangely the bench. 

WORKOUT NOTES: This was not a good workout by any stretch of the imagination. After taking 6 days off due to sickness and lack of time, I felt like I had forgotten how to properly do the exercises; like I had lost a bit of an edge. No matter, I will simply have to eat through it and be ready for deadlifts and overhead press on Saturday. 

Also, I have some myofascial work to do, my hamstrings feel tight like they're about to twinge while my neck and delts are tight all the time now. This is probably where I should put more effort into active release and try to avoid injury.  

Madcows 5x5 - Week 10 - Day 3

SQUAT

Barx10

72.5kgx5

85kgx5

97.5kgx5

107.5kgx5

120kgx3 PR VIDEO

100kgx8

http://www.youtube.com/watch?v=PJRY9JPjqXQ&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: This was badass. The weight felt light on my back and it felt controlled even at the bottom position. I think I have improved my ability to contract my core.

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5

92.5kgx3 PR VIDEO

75kgx8

http://www.youtube.com/watch?v=wG-sL7RUB5w&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: This was easier than the triple I did on 90kg last week. I really want a 100kgx3 bench by the end of this routine, and by getting 92.5kgx5 I will be damn close. 

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

90kgx3 PR

70kgx11 PR VIDEO

http://www.youtube.com/watch?v=EfSWQ5w5oBY&feature=share&list=UUrzjoQIft-VWZxioe597Xxg

NOTES: Strong. My form is still holding up well, which is a nice surprise as I thought I would have reset by now or upped the volume.

INCLINE DB BENCH

34kgx5 PR

34kgx6 PR

NOTES: Feels good to be throwing this weight around on incline.

WORKOUT NOTES: Simply awesome workout, everything was really light but also an active challenge. I'm happy with all of my lifts, the squat is obviously the lift I want to improve the most but I'm really contented with my upper body progression too on this routine. The 6 week build up seems to be paying dividends!

Madcows 5x5 - Week 10, Day 2

SQUAT

Barx10

70kgx5

80kgx5

90kgx5

100kgx5

100kgx5

NOTES: Easy mate.

OVERHEAD PRESS

Barx10

42.5kgx5

50kgx5

57.5kgx5

65kgx5 PR 

NOTES: Out of all the bench, squat, row and deadlift PRs, this was definitely the sweetest. I have craved this PR for so long, to get it is awesome. This means that I will be aiming for a BW overhead press by the end of this routine.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

145kgx5 PR

NOTES: This was beast, not because it was easy but because it was hard. My form stayed tight and I managed to keep good speed off the floor. I need to eat more.

WORKOUT NOTES: One of the best workouts in terms of overcoming tough sets ever; I pushed myself this workout. The press is not going to keep progressing with the 5x5 setup, I've made 5kg of progress on this routine so I won't get too greedy and burn out. 70kgx3 next workout. 

The deadlift was hard, but once I have chalk it won't be. My grip is the limiting factor for sure, the bar always feels slippery on deads. 

In terms of my physical progress, I'm really psyched. So far on the routine I've only gained 1.5kg, so it means I've added lean gains without getting fat. Obviously the deeper in the routine I go the more I'm going to need to go into surplus to keep up, but I'm confident I won't get above 16% body fat or so from here on out. My chest, forearms and back are really growing fast, and I'm retaining some level of vascularity so it helps me determine how much bigger I'm getting. 

Madcows 5x5 - Week 10, Day 1

SQUAT

Barx10

70kgx5

82.5kgx5

95kgx5

107.5kgx5

117.5kgx5 PR

NOTES: Much easier than expected; lots of visualisation involved. 

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5 

90kgx5 PR

NOTES: I finally made it! This has been a big goal for months so to hit it is awesome. I knew it would go up when 80kgx5 felt like the bar, I think I have 80kgx10 by now.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx5 PR

60kgx20 PR

NOTES: Clutch, so much so that I decided to do a widowmaker with pendlay's. Form on the 60kg set was strict too.

DB BENCH

36kgx8 PR

38.5kgx6 PR

NOTES: This was a big surprise, I was going to do 36kgx5, 38.5kgx5, but instead I went for a PR on the first set and then got a massive PR on the 38.5kg set! My big goal of 40kgx5 is so close now. 

WORKOUT NOTES: Form on everything is holding up, which is good. I need to recognise that the routine won't be easy forever, I'm probably not eating enough right now. I'm still only weighing just over 76kg, which means I've only gained 1.5kg since starting the routine; hooray for lean gains but at the same time it means I'm currently not in a caloric surplus. That move should start now so I can get to a 125kgx5 squat in 3 weeks. 

Madcows 5x5 - Week 9, Day 3

SQUAT

Barx15

70kgx5

82.5kgx5

95kgx5

105kgx5

117.5kgx3 PR

100kgx8 

Squat 117.5kgx3

NOTES: This was really surprising, because I once again increased the weight of the ramping sets and still the top set was incredibly easy. The ease of 117.5kgx3 made me do the back off set on 100kg instead of 95kg. Felt like I had another 8 in me.

BENCH

Barx15

50kgx5

60kgx5

70kgx5

80kgx5

90kgx3 PR

70kgx8

Bench 90kgx3

NOTES: Bah, the last rep of 90kg was dog shit. I don't know why, but instead of grouping all the reps together in one energy bursts, I separated the 3rd rep from the first two and made the rep much harder than it needed to be. 

PENDLAY ROWS

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx3 PR

70kgx8

Pendlay Row 87.5kgx3 PR

NOTES: I did the same thing on this movement as I did on bench; breaking the set up into two beats when one would have sufficed. Still, this was not tough at all.

INCLINE DB BENCH

28.5kgx10

28.5kgx10

28.5kgx12 PR

NOTES: Well this was a surprise. Last time I failed the last set on 8, so to get a 4 rep PR is pretty crazy. It was true failure at the end there.

WORKOUT NOTES: Wasn't feeling very strong at all, but was pleasantly surprised at how easily the squats went up.

Madcows 5x5 - Week 9, Day 1

SQUAT

Barx10

70kgx5

82.5kgx5

92.5kgx5

102.5kgx5

115kgx5 PR

NOTES: This felt like a true PR. So happy with the progress I've made on squats, the 102.5kgx5 was super easy once again; I definitely have that for at least 10.

BENCH

Barx15

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx5 PR

NOTES: The 5th rep was never in doubt, which is a good sign for week 10. I think the smart move would be to start microloading 1kg every workout after 90kgx5, because then by the start of May I would have a 95kgx5 bench. 

PENDLAY ROW

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx5 PR

NOTES: I was really annoyed because I filmed this set and then ran out of space on my phone halfway through. This set was quality, everything was tight and fast and I almost went for a 6th just for shits and giggles.

SQUAT 115kgx5

BENCH 87.5kgx5

WORKOUT NOTES: This routine is working really well, my lifts are no longer fast and loose but controlled and strong, which is saying something considering I'm PRing every workout from hear on out on every single lift. This is where the real work starts and the build up pays off, I've got to keep putting the work in.