Girly Legs

[PolishHeadlock]

2/4/13

Deadlift
135 x5
225x5
245x5
265x5
285x5
305x5

SOHP
45x5
95x5
110x5
125x5
140x5
155x5

DB Rows
100 5x8

[PolishHeadlock]

2/9/13

Squat
135x5
205x5
225x5
245x5
265x5
285x5

Bench
135x5
195x5
215x5
235x5
255x5
275x5

LPD
165x5
195x5
225x5
255x5
285x5

Work got crazy this week and I'm heading to Florida tomorrow for a week.

When I get back I plan on doing the full madcow template

[PolishHeadlock]

2/15/13

Started madcow today

5 rep maxes for programming.
Bench 275
Squat 285
Dead lift 315
Rows 195
Standing Overhead Press 155


Squat
135 x5
165 x5
200 x5
235 x5
265 x5

Bench
155 x5
165 x5
205 x5
235 x5
265 x5

Rows
90 x5
115 x5
135 x5
160 x5
180 x5

Weighted Hypers
25lbs x10
35lbs x10

Situps
25 4x10

[PolishHeadlock]

2/19/13

Squat
45 x5
45 x5
135 x5
165 x5
200 x5
200 x5

Deadlift
135 x5
185 x5
225 x5
255 x5
295 x5

SOHP
45 x5
95 x5
110 x5
125 x5
145 x5

Sit ups 3x10

Here is my first form check for deads. I'll try and get one on Thursday for squats.

[PolishHeadlock]

2/21/13

Squat
45 x5
45 x5
135 x5
165 x5
200 x5
235 x5
275 x3
200 x8

Bench
45 x5
95 x5
155 x5
165 x5
205 x5
235 x5
275 x3
205 x8

Pendlay Rows
45 x5
95 x5
115 x5
135 x5
160 x5
185 x3
135 x8

Dips 3x8
Barbell Curls
60 x8
70 x8
80 x8

Tricep Extension
90 x8
100 x8
110 x8

Squat form check vid

[PolishHeadlock]

2/24/13

Squat

45 x10
45 x10
135 x5
170 x5
205 x5
240 x5
275 x5

Bench
45 x10
135 x5
165 x5
200 x5
230 x5
265 x5

Pendlay Rows

45 x10
95 x5
115 x5
140 x5
165 x5
185 x5

Hypers
25 x10
35 x10

Decline Situps
4x10

[K1 Hughes]

Originally Posted by PolishHeadlock

Holy shit that's a big ass ceiling fan...

[PolishHeadlock]

Originally Posted by K1 Hughes

Holy shit that's a big ass ceiling fan...

Haha

You gotta keep cool brah

[K1 Hughes]

Large man = large fan

[PolishHeadlock]

2/26/13

Squat
45x10
45x10
135x5
170x5
205x5
205x5

Dead lift
45x10
135x5
190x5
225x5
265x5
300x5

SOHP
45x10
95x5
110x5
130x5
150x5

Decline sit ups 3x10