No Rest for the Weary

[Gierrod]

Nice stuff dude keep it up! have a good time on hols to

 

[CRZA]

Thanks, bro.

Back to madcow!
Tested my strenght and it dropped abit, tried 130 squat again, and only managed one rep.
deadlift feels ok, but not as good as it was. Bench also feels OK.
Hopefully strenght will come back as I start the routine again.
Also I am changing rows for power cleans, which I have been wanting to try for quite some time.

Madcow 5x5 Week 1 Day 1(tuesday):
Squat:
60kg x 5
75kg x 5
90kg x 5
105kg x 5
120kg x 5, felt hard =/

Bench:
45kg x 5
55kg x 5
66kg x 5
77.5kg x 5
88.5kg x 5 lifts was ok, it was hard, but managed it without much problems

Powercleans:
32.5kg x 5
41kgx 5
50kg x 5
60kgx 5, felt good,

Assistance:
Sit ups 4 x 8
Hyperextensions(found a way to do this, looks stupid, but it works) 2 x 8

Madcow Week 1 Day 2 (Today)
Squat:
60kg x 5
75kg x 5
90kg x 5
90kg x 5, felt very good and explosive

OH Press:
32.5kg x 5
38.5kg x 5
45kg x 5
50kg x 5

Deadlift:
81kg x 5
97k.5kg x 5
115kg x 5
130kg x 5, felt ok, need some chalk(!)

Assistance:
Pull ups 3 x 8
Hanging leg raises 3 x 8

Updated first page with goals for 2010!

 

[CRZA]

Madcow week 1 day 3
Squat:
60kg x 5
75kg x 5
90kg x 5
105kg x 5
123kg x 3
90kg x 8

Bench:
45kg x 5
55kg x 5
66kg x 5
77.5kg x 5
90kg x 3
66kg x 8

Power Clean:
32.5kg x 5
38.5kg x 5
45kgx 5
53kg x 5
62.5kg x 3
45kg x 8

Assistance:
Dips 15kg 3 x 8rep
Pull ups 3 x 8rep
Skull crushers 3 x 8 rep

 

[CRZA]

Madcow week 2 Day 1
Sq:
62.5kg x 5
77.5kg x 5
93.5kg x 5
108.5kg x 5
123.5kg x 5 OK

Bench
45kg x 5
56kg x 5
68.5kg x 5
78.5kg x 5
90kg x 5

Power cleans:
31kg x 5
38.5kg x 5
46kg x 5
53.5kg x 5
62.5kg x 5

I am quitting powercleans, I dont want to sound like a pussy, but it doesnt give me nothing. My shoulders, knees, elbows and wrist doesnt like it, It is last in the routine and my energy levels are drained at that point, and with power cleans you need to have full energy and concentration. So I am replacing it with the bor's. I will get around the powercleans sometime, because I really want to get good at them, but not with this routine. I would like to try it with a routine that has singles or triples. 5reps and 8 are too much, imo.

Hyperextensions 8 x 3
Sit ups 3 x 10

 

[CRZA]

Madcow Week 2 Day 2
Squats:
62.5kg x 5
77.5kg x 5
93.5kg x 5 x 2set

OH Press:
33.5kg x 5
40kg x 5
46kg x 5
52.5kg x 5

Deadlifts:
83.5kg x 5
100kg x 5
116kg x 5
133.5kg x 5, bought some chalk =D

Hanging leg raises 3 x 10

 

[CRZA]

Repeating day 1 of last week!
Madcow week 2 Day 1
Sq:
62.5kg x 5
77.5kg x 5
93.5kg x 5
108.5kg x 5
123.5kg x 5 OK

Bench
45kg x 5
56kg x 5
68.5kg x 5
78.5kg x 5
90kg x 5

bors:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Hyperextensions 2 x 10
Sit ups 4 x 10

 

[Gierrod]

Good man your strength is coming back nicely you didnt really lose all that much
keep it up!

 

[CRZA]

thanks for comment =D yea, its coming back up
Madcow Week 3 day 2
Sq:
62.5kg x 5
77.5kg x 5
93.5kg x 5
93.5kg x 5

OH press:
35kg x 5
40kg x 5
47.5kg x 5
53.5kg x 5

Deads:
85kg x 5
102.5kg x 5
120kg x 5
137.5kg x 3 OH grip + 2 Mixed grip. I chalked up, but grip still slipped, mixed grip felt really good, tho. So most likely ill stick with Mixed for a while on the heavy sets.

 

[CRZA]

Madcow Week 2 Day 3
Sq:
62.5kg x 5
77.5kg x 5
93.5kg x 5
108.5kg x 5
127.5kg x 3
93.5kg x 8

Bench
45kg x 5
56kg x 5
68.5kg x 5
78.5kg x 5
92.5kg x 3
68.5kg x 8

bors:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
81kg x 3
60kg x 8

Dips 3 x 8
Chins 3 x 8
Triceps extensions 3 x 8

 

[CRZA]

Madcow Week 3 Day 1
Sq:
63.5kg x 5
80kg x 5
95kg x 5
110kg x 5
127.5kg x 5, didnt feel too bad

Bench:
46kg x 5
58.5kg x 5
70kg x 5
81kg x 5
92.5kg x 5

bb Rows:
41kg x 5
51kg x 5
61kg x 5
72.5kg x 5
82.5kg x 5

Assistance:
Hyperext. 2 x 10
Sit ups 4 x 10

 

[CRZA]

Week 3 Day 2
Squat:
63.5kg x 5
80kg x 5
95kg x 5
95kg x 5

OH press:
35kg x 5
41kg x 5
48.5kg x 5
55kg x 5

Deadlift:
88.5kg x 5 / hook grip, trying to learn this thumbkilling grip
105kg x 5 / hook grip
123.5kg x 5 / hook grip, THE PAIN!!!
140kg x 5 / mixed grip

Hanging leg raises 3 x 10

 

[CRZA]

Sq:
63.5kg x 5
80kg x 5
95kg x 5
111kg x 5
130kg x 3
95kg x 8

Bench:
46kg x 5
58.5kg x 5
70kg x 5
81kg x 5
95kg x 3
70kg x 8

bb rows
41kg x 5
51kg x 5
61kg x 5
72.5kg x 5
83.5kg x 3
61kg x 5

Assistance:
Dips 3 x 8
Pull ups 3 x 8
Triceps ext. 3 x 8

Soo fucking tired today, first week at school and my body does not like it.. gotta push it through.

 

[Gierrod]

see you've came to the dark side! HOOK grip is king endure the pain :icon_twis

 

[CRZA]

Yea, but only for the warm up sets for now..:icon_idea

Squat:
65kg x 5
81kg x 5
98.5kg x 5
113.5kg x 5
130kg x 5

Bench press:
48.5kg x 5
60kg x 5
71kg x 5
83.5kg x 5
95kg x 5

bb Rows:
42.5kg x 5
52.5kg x 5
62.5kg x 5
73.5kg x 5
83.5kg x 5

Assistance:
Hyperextensions 2 x 8
Situps 4 x 10

OK, Now the fun begins ! :icon_evil

 

[CRZA]

Squat:
Squat:
65kg x 5
81kg x 5
98.5kg x 5 x 2

OH press:
35kg x 5
42.5kg x 5
48.5kg x 5
56kg x 5,

Deadlift:
90kg x 5 hook
108.5kg x 5 hook
126kg x 5 hook
144kg x 5 mixed

Hanging leg raises 3 x 10

 

[Gierrod]

Ignore the pain the fastest way i found to get use to the pain was by acutally doing my main sets hooked and just ignoreing the pain otherwise your just gonna get use to the pain on your lower weight warm ups not your main sets.

 

[CRZA]

I agree, but I started with teh hook not so long ago, I will start it from the beginning of the next program, Ill continue the progress with the mixed grip. Thanks, tho =D

Today; Madcow week 4 day 3
Squat:
65kg x 5
81kg x 5
98.5kg x 5
113.5kg x 5
133.5kg x 3
98.5kg x 8

Bench press:
48.5kg x 5
60kg x 5
71kg x 5
83.5kg x 5
97.5kg x 3
71kg x 8

bb Rows:
42.5kg x 5
52.5kg x 5
62.5kg x 5
73.5kg x 5
85kg x 3
62.5kg x 8

Assistance:
Dips 3 x 8
Biceps curlss 3 x 8 lol, these where hard
Triceps extensions 3 x 8

Really sore from MMA practice last night, so I am happy I got through the workout.

 

[CRZA]

week 5 day 1
Squats:
67.5kg x 5
83.5kg x 5
100kg x 5
117.5kg x 5
133.5kg x 5, Baad reps, went up, but slow and bad form.

Bench:
50kgx 5
61kg x 5
73.5kg x 5
85kg x 5
97.5kg x 4, failed the last rep. What a shitty day.. something just felt off today.. Squat form was terrible, Bench felt really bad... oh, well. Better luck next time!

bb rows:
43.5kg x 5
53.5kg x 5
63.5kg x 5
73.5kg x 5
85kg x 5

Assistance:
Pull ups 2 x 10
Sit ups 4 x 8

 

[CRZA]

Week 5/66 day 2
Squats:
67.5kg x 5
83.5kg x 5
100kg x 5
100kg x 5

OH Press:
36kg x 5
43.5kg x 5
50kg x 5
57.5kg x 5

Deadlifts:
92kg x 5 , hook
111kg x 5, hook
130kg x 5, 3 with hook and 2 with oh grip, =/
148.5kg x 5, mixed.

Hanging leg raises 3 x 10

 

[Gierrod]

Week 5/66 day 2
Squats:
67.5kg x 5
83.5kg x 5
100kg x 5
100kg x 5

OH Press:
36kg x 5
43.5kg x 5
50kg x 5
57.5kg x 5

Deadlifts:
92kg x 5 , hook
111kg x 5, hook
130kg x 5, 3 with hook and 2 with oh grip, =/
148.5kg x 5, mixed.

Hanging leg raises 3 x 10

Nice stuff dude hook is coming ever closer! :icon_twis

how hard did you find your SOHP thats some good pressing.

EDIT: how much do you weigh now?