No Rest for the Weary

Week 5 Day 2
57.5kg x 5
72.5kg x 5
86kgx 5
86 x 5

OH press:
30kg x 5
35kg x 5
40 x 5
46kg x 5

Deadlifts:
77.5kg x 5
92.5kg x 5
108kg x 5
113.5kg x 5, I was supposed to do 123.5kg, but my math failed big time.
Did two rounds of pull ups and hanging leg raises, and my grip was fucked, decided to do the 123.5kg, but only got 3reps up and my grip failed big time.

Good day, until I realised that I am a retard.
 
Last edited:
Week 5 Day 3
Squat:
57.5kg x 5
72.5kg x 5
86kg x 5
100kg x 5
118.5kg x 3
86kg x 8

Bench press:
44kg x 5
54kg x 5
65kg x 5
76kg x 5
90kg x 3
65kg x 3
felt good, optimistic about getting 90x5

Rows:
36kgx 5
45kg x 5
55kg x 5
63.5kg x 5
74kg x 3
55kg x 8

Assistance:
Dips: 3 x 5-8rep
Pull ups: 3 x 8rep
Triceps ext. 3 x 8rep
 
Week 6 Day 1
Squats:
60kg x 5
75kg x 5
88.5kg x 5
103.5kg x 5
118.5kg x 5, felt soo good, deep, fast, awesome.

Benchpress:
45kg x 5
56kg x 5
67.5kg x 5
78.5kg x 5
90kg x 5, yeeah, bitcch

Rows:
37.5kg x 5
46kg x 5
55kg x 5
65kg x 5
74kg x 5

Assistance:
Good mornings 50 x 2 x 8
Core
 
Week 6 Day 2
Squats:
60kg x 5
75kg x 5
88.5kg x 5
88.5kg x 5

OH press:
30kg x 5
35kg x 5
41kg x 5
47.5kg x 5

Deadlift:
80kg x 5
95kg x 5
110kg x 5
126kg x 5, yeeah, bitch

Assistance: Pull ups & Hanging leg raises 3sets x 8-10?
 
Last edited:
Week 6 Day 3 (Saturday)
Squats:
60kg x 5
75kg x 5
88.5kg x 5
103.5kg x 5
121kg x 3
88.5kg x 8

Bench:
45kg x 5
56kg x 5
67.5kg x 5
78.5kg x 5
92.5kg x 3
67.5kg x 8

Rows:
37.5kg x 5
46kg x 5
55kg x 5
65kg x 5
76kg x 3
55kg x 8

Assistance:
dips 3 x 8
pull ups 3 x 8
tri extensions 3 x 8

Week 7 Day 1 (today)
Squats:
60kg x 5
76kg x 5
91kg x 5
106kg x 5
121kg x 5

Benchpress:
46kg x 5
57..5kg x 5
68.5kg x 5
80kg x 5
92.5kg x 5, barely made it.

Rows:
38.5kg x 5
47.5kg x 5
57.5kg x 5
66kg x 5
76kg x 5

Good mornings: 50kg - 3 x 8
Sit ups
 
Your very near my age and weight ill def be keeping an eye on this Log :icon_chee
Good lifting pal keep up the good work! how you finding lifting you really enjoy it? i can never wait for the next time i train i just love it!

Edit: How you finding Madcow 5x5? thats the routine i think im gonna do next.
 
CRZA said:
Week 5 Day 2
57.5kg x 5
72.5kg x 5
86kgx 5
86 x 5

OH press:
30kg x 5
35kg x 5
40 x 5
46kg x 5

Deadlifts:
77.5kg x 5
92.5kg x 5
108kg x 5
113.5kg x 5, I was supposed to do 123.5kg, but my math failed big time.
Did two rounds of pull ups and hanging leg raises, and my grip was fucked, decided to do the 123.5kg, but only got 3reps up and my grip failed big time.

Good day, until I realised that I am a retard.
Click to expand...

You useing chalk?

dam your bench is ahead of mine! i will not stand for this! :icon_twis
BLASPHEMY!!!!
 
Thank you for commenting.
I really enjoy lifting and love the feeling you get when you have a good lifting day, like I did today, didnt think I would be able to deadlift 130 for 5reps, but I didnt struggle at all.

Madcow 5x5 works very good, imo. I have never felt this good before I tried madcow. I def. recommend it. If your not used to squatting 3 times a week, I recommend you drop the weights a little, but I think your used to squatting alot, so I think youll be fine. I had to drop my 5rm down to 112.5kg and work my way up, because my legs wernt used to it(I only squatted 1 time a week before madcow).
It has already given me some good results, check back on the log in a 3 week time, I will write my before and after results on the madcow. I will be going on a 3 week vacation after that, when I get back Im trying another madcow cycle.

Yes My bench is a few steps ahead of yours, but your squat is miles ahead of mine and Id rather have a big squat.

I do not use chalk, I plan on buying some on my vacation to poland this summer. But my grip felt fine today.
_______________________
Week 7 Day 2
Squats:
60kg x 5
76kg x 5
91kg x 5
91kg x 5

OH Press:
30kg x 5
36kg x 5
42.5kg x 5
48.5kg x 5 eeeeaasssy

Deadlift:
80kg x 5
97.5kg x 5
113.5kg x 5
130kg x 5 =D This felt great, suprisingly easy =D


Assistance:
3 x 8 Chins
3 x 8 Hanging leg raises.
 
CRZA said:
Thank you for commenting.
I really enjoy lifting and love the feeling you get when you have a good lifting day, like I did today, didnt think I would be able to deadlift 130 for 5reps, but I didnt struggle at all.

Madcow 5x5 works very good, imo. I have never felt this good before I tried madcow. I def. recommend it. If your not used to squatting 3 times a week, I recommend you drop the weights a little, but I think your used to squatting alot, so I think youll be fine. I had to drop my 5rm down to 112.5kg and work my way up, because my legs wernt used to it(I only squatted 1 time a week before madcow).
It has already given me some good results, check back on the log in a 3 week time, I will write my before and after results on the madcow. I will be going on a 3 week vacation after that, when I get back Im trying another madcow cycle.

Yes My bench is a few steps ahead of yours, but your squat is miles ahead of mine and Id rather have a big squat.

I do not use chalk, I plan on buying some on my vacation to poland this summer. But my grip felt fine today.
_______________________
Week 7 Day 2
Squats:
60kg x 5
76kg x 5
91kg x 5
91kg x 5

OH Press:
30kg x 5
36kg x 5
42.5kg x 5
48.5kg x 5 eeeeaasssy

Deadlift:
80kg x 5
97.5kg x 5
113.5kg x 5
130kg x 5 =D This felt great, suprisingly easy =D


Assistance:
3 x 8 Chins
3 x 8 Hanging leg raises.
Click to expand...


Thats good stuff without chalk you def need to get that soon, chalk is godsend!
oh yeah madcow looks good your getting nice results, yeah i squat heavy 3 times a week i love squatting so i shall enjoy this routine, hope your routine keeps going very well and i hope u dont lose to much strength on your holiday anyway keep up the good work!!
 
Thanks bro, Ill be def enjoy my vacation and try to pick up some chalk on the way and hopefully the strenght will still be there. Ill check your log from time to time, keep em weights moving

Week 7 day 3
Squat:
Squats:
60kg x 5
76kg x 5
91kg x 5
106kg x 5
123.5kg x 3
91kg x 8

Benchpress:
46kg x 5
57..5kg x 5
68.5kg x 5
80kg x 5
94kg x 3
68.5kg x 8

Rows:
38.5kg x 5
48.5kg x 5
58.5kg x 5
66kg x 5
78.5kg x 3, didnt really feel hard at all.
58.5kg x 8

Assistance:
Dips 3 x 8
Pull ups 3 x 8
Triceps extensions 3 x 8
 
Week 8 Day 1
Squats:
62.5kg x 5
78.5kg x 5
93kg x 5
110 kg x 5
123.5kg x 5, haard

Bench:
47.5kg x 5
57.5kg x 5
70kg x 5
82.5kg x 5
94kg x 5 =O

Rows:
40kg x 5
50kg x 5
58.5kg x 5
68.5kg x 5
78.5kg x 5 =)

Assistance:
Good mornings: 2 x 8 - 50kg
Situps
 
Good stuff pal keep it up! im jealous of your bench :icon_twis
 
haha, thanks - Im sure youll reach it in no time

Week 8 Day 2
Squats:
62.5kg x 5
78.5kg x 5
93kg x 5
93kg x 5

OH press:
31kg x 5
37.5kg x 5
43.5kg x 5
50kg x 5 keewl

Deadlifts:
83.5kg x 5
100kg x 5
116kg x 5
133kg x 5 this was hard, hoping to get 136kg(300lbs) next time, before switching over to a mixed grip

Assistance:
Hanging leg raises and pull ups
 
Week 8 Day 3
Squat:
62.5kg x 5
78.5kg x 5
93.5kg x 5
110kg x 5
126kg x 3, good
93.5kg x 8

Bench:
47.5kg x 5
58.5kg x 5
70kg x 5
82.5kg x 5
96kg x 3 =)
70kg x 8

Rows:
40kg x 5
48.5kg x 5
58.5kg x 5
68.5kg x 5
80kg x 3
58.5kg x 8

Assistance:
Dips 3 x 8
Pull ups 3 x 8
Triceps ext. 3 x 8
 
Week 9 Day 1

Squat:
65kg x 5
80kg x 5
95kg x 5
110kg x 5
126kg x 5, not good form and hard, weird because the weight was easy on saturday.

Bench:
48.5kg x 5
60kg x 5
71kg x 5
83.5kg x 5
96kg x 4, didnt try the last rep as I struggled with the 4th. But it was very good form, so I wont complain, ill try it next time.

Rows:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5 =D

Assistance
Good mornings 50kg x 2 x 8
Situps
 
Week 9 Day 2
Squats:
65kg x 5
80kg x 5
95kg x 5
95kg x 5

OH Press:
31.5kg x 5
38.5kg x 5
44kg x 5
52.5kg x 5

Deadlift:
85kg x 5
101kg x 5
118.5kg x 5
136kg x 5, sucess! 300lbs


Assistance:
Pullups and hanging leg raises 3 x 8
 
Week 9 Day 3
Squat:
65kg x 5
80kg x 5
95kg x 5
110kg x 5
128.5kg x 3, good form
95kg x 8

Bench:
48.5kg x 5
60kg x 5
71kg x 5
83.5kg x 5
96kg x 3
71kg x 8


Rows:
40kg x 5
50kg x 5
60kg x 5
70kg x 5
82.5kg x 3 =D
60kg x 8

Assistance:
Dips 3 x 8
Pull ups 3 x 8
Triceps ext. 3 x 8
 
Week 10 Day 1
Squats:
65kg x 5
81kg x 5
98.5kg x 5
113.5kg x 5
128.5kg x 5, Felt really good

Bench:
48.5kg x 5
60kg x 5
71kg x 5
83-5kg x 5
96kg x 5, SUCESS!!!!

Rows:
41kg x 5
51kg x 5
62.5kg x 5
72kg x 5
82.5kg x 5

Assistance:
Good mornings 50kg 2 x 8
Hanging leg raises 4 sets of 10
 
Week 10 day 2
Squats:
65kg x 5
81kg x 5
98.5kg x 5
98.5kg x 5

OH Press:
32.5kg x 5
38.5kgx 5
45kg x 5
55kg x 5

Deadlift:
86kg x 5
103.5kg x 5
121kg x 5
140kg x 3 OH grip and 2 reps with mixed grip
 
WEEK 10 DAY 3

Squats:
65kg x 5
81kg x 5
98.5kg x 5
113.5kg x 5
130 x 5, was going to do 3, but felt so good and did 5 =)
98.5kg x 8

Bench:
48.5kg x 5
60kg x 5
71kg x 5
83-5kg x 5
100kg x 3, YEAAH, didnt feel very hard =)
71kg x 8

Rows:
41kg x 5
51kg x 5
62.5kg x 5
72kg x 5
85kg x 3
62.5kg x 8

Assistance:
Dips 3 x 8
Pull ups 3 x 8
Triceps extensions 3 x 8

MADCOW RESULTS: 10 weeks
Squat:
Start weight: 120kg x 5
Current: 130kg x 5
Change: +10kg

Deadlift:
Start: 120kg x 5
Current: 140kg x 5
Change: +20kg

Benchpress:
Start: 85kg x 5 / 90kg x 3
Current: 96kg x 5 / 100kg x 3
Change: +11kg

Total change: 41kg = 90lbs!

Now a two week long vacation, going to be good
Sayonara!
070216d_lg.jpg
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,281,138
Messages
58,343,130
Members
176,008
Latest member
tatamere

Share this page

Back
Top