No Rest for the Weary

Bench day:
barbell x 10 x 2
50 x 10
70 x 4
87.5kg x 3,3,3,3,2(too little rest on this one) and
1rep on 90kg

incline benchees;
50kg x 10 and 12

OH presses:
42.5kg x 8,7 and 6 + 2push press

some core
ok day =) hope to get 90 3x3, next time =)
 
Squat day:
Mobility and warm up
115kg x 6set x 3rep

High bars:
80 x 10
85kg x 10

.hack Squats
77.5kg x 8
80kg x 8
82.5kg x 8

Some core work.
 
warm up with bike
warm up complex with barbell
Defcit deadz:
60kg x 8
80 x 6
100 x 4
110 x 5x5, hell yes. same weiight I maneged without the deficits Oo
Good mornings:
40 x 10
80 x 6, lol, I thought it was 70, it felt really heavy, so decided to do 6 reps and looked at the bar and saw that there was 80kgs. opps.
70 x 12

BORS
40 x 8
65kg(going down to focus on strict form) 10rep and 10rep

chins; 10 and 10
Some core work
 
warm up with bike
warm up complex with barbell
Barbell x 10
40 x 8
50kg x 8
70 x 6
90kg x 3,2,2,1 and 95kg x 1(PR)
the hope for 100 lives!

Incline bench:
50 x 10 x 2sets

OH PresseS:
42.5 x7, 7,7
some core
 
Squat day
Mobility, warm up complex
40 x 10
70 x 8
100 x 5
117.5kg x 3reps x 6sets

high bars:
80 x 10
85 x 10

felt like doing some front squats:
70 x 8
70 x 8
did these mostly to feel how they are on my wrist. Still dont feel too comfortable. Still feeling abit of pain, but usually goes away quickly. Going to do some stretches

.hack squats:
80 x 8
82.5 x 8
85 x 8
some core
good, good.-
 
warm up with bike
warm up complex with barbell
Defcit deadz:
50kg x 8
70 x 6
90 x 4
115kg x 3rep x 6sets

Good mornings
40 x 10
70 x 10 and 8

BORS:
65kg x 10 and 10

Chins: 10 and 10
Some core
 
warm up with bike
warm up complex with barbell
Barbell x 10
40 x 8
60kg x 6
80 x 3
90 x 3,3,2, still an improvement. failed 100, got it halway up, guess im to tired for maxing, know im going to get it soon, tho =D too tired to do more.

Inclines:
50 x 10
50 x 10

going to get in some extra triceps work after im done with this "cycle", I feel like thats where i am lacking the most.

OH Presses: 42.5kg x 8,8,8, finally
dips; 10 and 12 reps, and some core
 
Squat day:
120 x 3rep x 6sets

High bars:
80 x 12
85 x 10

Front squats:
60 x 10 x 2sets

.hack squats:
82.5kg x 8
85kg x 8
87.5kg x 8

some core
 
Starting madcow 5x5 today! =D
5x5 Calculator
Test weights and reps achieved;
Squat; 120 x 5rep
Bench; 90 x 3
Row; 70 x 5
Deadlift; 135 x 1
Press; 45 x 5

WEEK 1
DAY 1:
warm up
Squats:
55kg x 5
70kg x 5
82.5kg x 5
97.5kg x 5
110kg x 5
good, really focusing on technique these first "easy" weeks.

Bench press
40kg x 5
50 x 5
60 x 5
70 x 5
80 x 5

Rows:
32,5kg x 5-
40 x 5-
50 x 5-
57.5 x 5
65 x 5

Good mornings
60kg x 10 x 2sets

Core work
 
Last edited:
WEEK 1 Day 2
Squats
55kg x 5
70 x 5
82.5kg x 5
82.5kg x 5

OH press
25kg x 5
30 x5
35 x5
42.5 x5

Deadlift
70 x 5
82.5 x 5
97.5 x 5
110 x 5

Some hanging knee raises and kipping chins 3 x 10.
 
WEEK 1 DAY 3
Squats:
55kg x 5-
70 x 5-
82.5 x 5-
97.5 x 5-
115 x 3
82.5 x 8

Bench:
40 x 5-
50 x 5-
60 x 5
70 x 5
81 x 3
60 x 8

Row
32.5kg x 5-
40 x 5-
50 x 5-
57.5 x 5-
67.5 x 3-
50 x 8

assistance
Weighted dips; 3 x 5-8reps - 10kg dumbbell between my legs
(biceps curls)Pull ups; 3 x 8
(triceps extension)Triceps extensions, seated; 3 x 8
 
MACOW week 2 Day 1
Squat:
57.5 x 5
71 x 5
86 x 5
100 x 5
115kg x 5

Bench:
40 x 5
51 x 5
61 x 5
71 x 5
81 x 5

Row
33 x 5
42.5 x 5
50 x 5
58.5 x 5
67.5kg x 5

Assistance
Good mornings
60 x 8 x 2
Some core
 
Madcow week 2 day 2
Squat
57.5 x 5-
71 x 5-
86 x 5-
86 x 5

OH Press
27.5kg x 5
32.5 x 5
37.5 x 5
43.5kg x 5

Deadlift
71 x 5
86 x 5
100 x 5
115kg x 5

Assistance:
Pull ups and hanging leg raises
 
Madcow Week 2 Day 3
Squat:
57.5 x 5
71 x 5
86 x 5
100 x 5
117.5 x 3
86 x 8

Bench:
40 x 5
51 x 5
61 x 5
71 x 5
83.5kg x 3
61 x 8

Rows
33.5kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
68.5kg x3
50 x 8

assistance
Weighted dips; 3 x 5-8reps - 10kg dumbbell between my legs
(biceps curls)Pull ups; 3 x 8
(triceps extension)Triceps extensions, seated; 3 x 8
 
Last edited:
Madcow Week 3 Day 1

Squat
60 x 5
73.5 x 5
88.5 x 5
102.5 x 5
117.5 x 5

Bench
41 x 5
52.5 x 5
62.5 x 5
73.5 x 5
83.5 x 5

Row
33.5 x 5
43.5 x 5
51 x 5
60 x 5
68.5 x 5

Good Mornings
60 x 8 x 2
Some Core

NOTE: Pretty damn heavy today, I guess I need some food, and stay on a surpluss in calories while I am on the rest of this routine.
 
IM GOING TO STEP DOWN TO A 112.5kg x 5 squat in the spreadsheet.
Feels like its alot of volume on the legs, and I feel like my body needs some time adjusting to it, so I am stepping down and working slowly up! Rest of the lifts are the same

Week 3 Day 2
Squat
55kg x 5
68.5kg x 5
82.5kg x 5

OH Press
27.5kg x 5
33.5kg x 5
38.5kg x 5
44kg x 5 easy, I wonder how much I can do on the OH press

Deadlifts
73.5kg x 5
88.5kg x 5
102.5kg x 5
117.5kg x 5, Ozzy really helped me on these =X

Feel like I can do alot more on deadlifts, but I need to buy some chalk, because my grip is letting me down.

Some core!
 
Week 3 day 3
Cant remember everything, but it all went as it should
112.5kg x squat
85kg x 3 bench, felt easy
70kg x 3 row, felt good

Week 4 Day 1
Squat:
57.5kg x 5
70kg x 5
85kg x 5
100kg x 5
112.5kg x 5, probably the best reps ive ever done with this weight, really nice depth, good technique, didnt feel to hard.

Bench:
43.5kg x 5
53.5kg x 5
63.5kg x 5
73.5kg x 5
85kg x 5 REP PR

Rows
35kg x 5
45kg x 5
53.5kg x 5
61kg x 5
70kg x 5

Assistance
Good mornings 50 x 8 x 2
Situps
 
Week 4 Day 2
Squats
57.5kg x 5
71kg x 5
85kg x 5
85kg x 5

OH Press
28kg x 5
34kg x 5
39kg x 5
45kg x 5

Deadlifts
75kg x 5
90kg x 5
105kg x 5
120kg x 5
[Yt]_aIhh9nFYv4[/MEDIA]

Assistance
Pull ups
Hanging leg raises
 
Week 4 Day 3
Squats
56 x 5
70 x 5
85 x 5
98.5kg x 5
115 x 3
85kg x 8

Bench Press
43.5kg x 5
53.5kg x 5
63.5kg x 5
73.5kg x 5
87.5kg x 3
63.5kg x 8

Row:
35 x 5
44 x 5
53 x 5
61 x 5
72.5 x 3
53 x 8

Assistance
Dips 3x 8 +10kg
Pull ups 3x8
Triceps extensions: 3 x 8, 30kg
 
Week 5 Day 1
Squats:
57.5kg x 5
72.5kg x 5
86kg x 5
100 x 5
115kg x 5

Bench:
44kg x 5
54kg x 5
65kg x 5
76kg x 5
87.5kg x 5

Rows:
36kgx 5
45kg x 5
54kg x 5
63.5kg x 5
72.5kg x 5

Assistanse:
Good mornings: 50kg x 8 x 2 and some core
 
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