soteyh's worklog

[soteyh]

Madcow Week 9

Squats: 5 sets ramping up to 115.2 kg x4
Bench: 6 sets ramping up to 94.6.4 kg x3
Rows: 5 sets ramping up to 70 kg x4

Increased all the weights - but did not make it to 5 reps for all the exercises. I did managed to do two sets of 3 for the BP though - hopefully I can make it to 5 reps next week for at least 1 of the exercises.

I actually should start a new cycle now, given the state of my lifts. However, am going overseas for holiday in two weeks time, so I'm thinking of just pressing on, and start a new cycle when I get back

 

[soteyh]

Madcow Week 9

Squats: 4 sets ramping up to 85.6kg x5
OHP: 4 sets ramping up to 53.8kg x2
Deadlifts: 5 sets ramping up to 136kg x4

 

[soteyh]

Madcow Week 9

Squats: 6 sets ramping up to 115.2 kg x4 and 85.6kg x8
Bench: 6 sets ramping up to 94.6g x4 and 69.8kg x8

Did T Bar Rows instead because the usual station was occupied for a long time. Did 5 sets ramping up to 43kg in plates.

 

[soteyh]

Madcow Week 10

Squats: 5 sets ramping up to 115.2 kg x5
Bench: 5 sets ramping up to 94.6 kg x4
Rows: 5 sets ramping up to 70 kg x4


OK I think I am just about done with this cycle of Madcow. I think I will start a new cycle next week, but with the holiday season coming up, its going to be tricky keeping a regular workout schedule and diet.

Stats for this cycle of Madcow: Comparing where I left off on SL 5x5 and now

Squats: 103.8x5 --> 115.2x5
Bench: 83.4x5 --> 94.6x4
Rows: 58x5 --> 70x4
OHP: 47.2x5 --> 51.6x5
Deadlift: 130x4 --> 136x4

Overall, I like this madcow program because I still get to squat each time I go to the gym, and also see progress in my lifts from week to week. Quite happy with the progress for the first three lifts. My OHP is disappointing as usual - I can't even say that my form has improved. Deadlift also did not increase as much as I hoped. Anyway, its time to deadload, check form again and squeeze a little bit more out from a second cycle of Madcow, before switching to 531.

 

[jokerk]

Madcow Week 10

Squats: 5 sets ramping up to 115.2 kg x5
Bench: 5 sets ramping up to 94.6 kg x4
Rows: 5 sets ramping up to 70 kg x4


OK I think I am just about done with this cycle of Madcow. I think I will start a new cycle next week, but with the holiday season coming up, its going to be tricky keeping a regular workout schedule and diet.

Stats for this cycle of Madcow: Comparing where I left off on SL 5x5 and now

Squats: 103.8x5 --> 115.2x5
Bench: 83.4x5 --> 94.6x4
Rows: 58x5 --> 70x4
OHP: 47.2x5 --> 51.6x5
Deadlift: 130x4 --> 136x4

Overall, I like this madcow program because I still get to squat each time I go to the gym, and also see progress in my lifts from week to week. Quite happy with the progress for the first three lifts. My OHP is disappointing as usual - I can't even say that my form has improved. Deadlift also did not increase as much as I hoped. Anyway, its time to deadload, check form again and squeeze a little bit more out from a second cycle of Madcow, before switching to 531.

what is your height and weight now?

 

[soteyh]

what is your height and weight now?

Height: Same at 1.72m
Weight: Around 78-79kg

 

[soteyh]

Rojak Workout

Decided to do something different before starting on next cycle of madcow

Dumbell shoulder press 10/16/20/24/26/28kg x5 reps
Machine shoulder press (set at 35) 5x10 reps, 1 min rest intervals
Pull ups 8 / 5 /3
Machine Lat Pull Down (set at 40) 5x10 reps, 1 min rest intervals
Dumbell lat raise 10kg 3x10

Finished off with some HIIT on the rowing machine
2 min warm up
1 min (intensity ~2.00 min / 500m) / 1 min (intensity ~ 3:30 min / 500m) x3

Wanted to do 5 rounds, but I was winded after three rounds. Wanted to die already. Maybe next time I should do the 1:1 split using 30s intervals.

And... not a single squat was done today! This is the first time I have not squatted in a workout since July!

 

[soteyh]

Madcow Cycle 2 Week 1

Here we go again ...

Squats: 5 sets ramping up to 106.2kg x5
Bench: 5 sets ramping up to 85.6kg x5
Rows: 5 sets ramping up to 63kg x5

Incline Bench 51.6kg 10/10/9/7 (1 min rest intervals)

HIIT Rowing machine

2 min warm up
1 min (intensity ~2.00 min / 500m) / 1 min (intensity ~ 3:30 min / 500m) x4

Managed to hit four sets for HIIT, winded ...

 

[soteyh]

Madcow Cycle 2 Week 1



Squats: 4 sets ramping up to 78.8 kg x5
OHP: 4 sets ramping up to 47.2 kg x5
Deadlift: 5 sets ramping up to 122 kg x5

Pull Up : 8

Trying not to come down with a cold, so taking it easy ....

 

[soteyh]

Madcow Cycle 2 Week 1

Squats: 6 sets ramping up to 108.4 kg x3 and 78.8 x8
Bench: 6 sets ramping up to 88 kg x3 and 65.4 x8
Rows: 6 sets ramping up to 65 kg x3 and 50 x8

Haven't gone in for an early morning workout in a while - refreshing ....

 

[soteyh]

Madcow Cycle 2 Week 2


Squats: 5 sets ramping up to 108.4kg x5
Bench: 5 sets ramping up to 88kg x5
Rows: 5 sets ramping up to 65kg x5

Back to the gym after one week layoff ...

 

[soteyh]

Madcow Cycle 2 Week 2

Squats: 6 sets ramping up to 110.6 kg x3 and 81 x8
Bench: 6 sets ramping up to 90.2 kg x3 and 65.4 x8
Rows: 6 sets ramping up to 66 kg x3 and 50 x8

Pull ups : 7 (decrease )

Merry Christmas! Saw a "Awkward Gym Moment" this morning, lady was in bright green and red (christmas colours no less), and walking on the threadmill with her arms waving high above her head. She kept it up for about 15 mins! I'm sure she'll beat me in the OHP ...

 

[soteyh]

Madcow Cycle 2 Week 2


Squats: 5 sets ramping up to 110.6kg x4 (stall)
Bench: 5 sets ramping up to 90.2kg x5
Rows: 5 sets ramping up to 66kg x5

Am mixing around my workouts due to scheduling ... Unfortunately stalled on squats! Not sure if its because of the inconsistency or recent eating/drinking over the festive season. Probably both.

 

[soteyh]

Madcow Cycle 2 Week 3

Squats: 4 sets ramping up to 101.6 kg x5
OHP: Did dumbells instead - 22.5kg each side for 3 reps
Deadlift: 5 sets ramping up to 124.2 kg x5

 

[soteyh]

Madcow Cycle 2 Week 3

New year's eve workout, last workout of 2013

Squats: 4 sets ramping up to 83.4 kg x5
OHP: 4 sets ramping up to 49.4 kg x5
Deadlift: 5 sets ramping up to 128 kg x5

 

[soteyh]

Madcow Cycle 2 Week 3

First workout of the year!

Squats: 6 sets ramping up to 110.6 kg x5 and 81 x8
Bench: 6 sets ramping up to 92.4 kg x4 and 67.6 x8
Rows: 6 sets ramping up to 68 kg x3 and 50 x7

 

[soteyh]

Madcow Cycle 2 Week 4

Squats: 5 sets ramping up to 110.6 kg x3
Bench: 5 sets ramping up to 92.4 kg x5
Rows: 5 sets ramping up to 68 kg x4

Ok, was a bit crazy and did this workout after doing IPPT! Good thing I passed the IPPT, but unfortunately did not manage to hit 5 reps on my squats.

Surprisingly, I managed to scrape through a pass for my SBJ, without training at all. I've never passed without training extensively for SBJ - and I attribute this all to the heavy squatting on 5x5. Previously, I never thought that squatting would help SBJ that much (that SBJ is improved by adopting a correct technique) - now I am converted!

 

[BeaRzwalken]

sorry buddy, but how do mad cow works?

 

[soteyh]

This link gives an overview Madcow 5x5: How to Gain Brute Strength And Hard Muscle StrongLifts

Basically it has the same exercises as SL, but instead of doing 5 sets of the target weight, you start the sets at a lower weight and ramp up to reach the target weight at the last set. Weight increases each week, instead of every workout. Mehdi recommends it as a follow on after SL.

 

[BeaRzwalken]

This link gives an overview Madcow 5x5: How to Gain Brute Strength And Hard Muscle StrongLifts

Basically it has the same exercises as SL, but instead of doing 5 sets of the target weight, you start the sets at a lower weight and ramp up to reach the target weight at the last set. Weight increases each week, instead of every workout. Mehdi recommends it as a follow on after SL.

Thank you very much for the info