soteyh's worklog

[soteyh]

Madcow cycle 3 week 1

squats: 4 sets ramping up to 78.8 kg x 4
OHP: 4 sets ramping up to 47.2 kg x 5
Deadlift: 5 sets ramping up to 122 kg x 4

Lost gainz on DL too

 

[soteyh]

Madcow cycle 3week 2

squats: 5 sets ramping up to 106.2 kg x 4
bench: 5 sets ramping up to 90.2 kg x 5
rows: 4 sets ramping up to 65 kg x 5

still can't increase my squat....

 

[kakashixx]

did not read the entire thread so im nt sure if u have any existing injuries or problems but..

your stats are a little disproportionate. your other lifts need to catch up with your bench numbers

 

[Beastosterone]

Your bench press is stronger than your OHP is norm but there should be carryover effect from Bench to OHP. I believe you can OHP more than 50kg by now.

Secondly, you should stop ramping up weights for squats as it gives slower result. Instead, stick with same weights for all sets, thats if your #1 goal is to squat more.

But be warn, the squat will exhaust you so much that the rest of your lift will be affected. Ultimately, it depends what's your priority.

 

[soteyh]

did not read the entire thread so im nt sure if u have any existing injuries or problems but..

your stats are a little disproportionate. your other lifts need to catch up with your bench numbers

yeah I did have some problems with my knee, but I think now it's more psychological than anything. trying to push my deadlift and squats up more...

 

[soteyh]

Your bench press is stronger than your OHP is norm but there should be carryover effect from Bench to OHP. I believe you can OHP more than 50kg by now.

Secondly, you should stop ramping up weights for squats as it gives slower result. Instead, stick with same weights for all sets, thats if your #1 goal is to squat more.

But be warn, the squat will exhaust you so much that the rest of your lift will be affected. Ultimately, it depends what's your priority.

totally agree, my ohp sucks big time, now I'm mugging up on some you tube videos to brush up on technique, so hopefully will improve. omar isuf's vid on ohp was particularly good....

 

[soteyh]

Maddie cycle 3 week 2

squats: 5 sets ramping up to 106.2 kg x 5
ohp: 4 sets ramping up to 49.4 kg x 5
deadlift: 5 sets ramping up to 125 kg x 4

went all the way for both squats and deadlifts, fried my posterior chain. I could feel my butt lightly spasming after the workout. did lots of stretching and rolling, and am dom-free this morning

going to finish up this cycle of madcow before moving to something else, want to work on ohp and back more....

 

[soteyh]

5 min pull ups: 23- one more than last week

 

[soteyh]

Madcow cycle 3 week 3

squat: 5 sets ramping up to 108.4 kg x 3
bench: 5 sets ramping up to 92.4 kg x 5
rows: 5 sets ramping up to 66 kg x 5

 

[Manganese]

5 min pull ups: 23- one more than last week

Hmm, this means you just bust out as many pull-ups as you can over a period of 5 minutes, right?

 

[soteyh]

Hmm, this means you just bust out as many pull-ups as you can over a period of 5 minutes, right?

yup 10 char

 

[soteyh]

mad cow cycle 3 week 3
squats: 4 sets ramping up to 80 kg x 5
ohp: 4 sets ramping up to 52 kg x 3
deadlifts: 5 sets ramping up to 128 x 4

 

[soteyh]

madcow cycle 3 week 3

squats: 6 sets ramping up to 110.6 kg x 3 and 81 kg x 8
bench: 7 sets ramping up to a double set of 94.6 kg x 2 and 69.8 kg x 8
rows: 6 sets ramping up to 68 kg x 3 and 50 kg x 8

 

[soteyh]

madcow cycle 3 week 4

squats: 5 sets ramping up to 110.6kg x 5
bench: 5 sets ramping up to 94.6 kg x 5
rows: 5 sets ramping up to 68 kg x 4

yesterday: 5 min pull up, 25

went for pain therapy at ziklag over the weekend, but today it paid off. very pleased that I managed to breakthrough a little on squats and pain free on the knees....

 

[soteyh]

mad cow cycle 3 week 4

squats: 4 sets ramping up to 84 kg x 5
ohp: 4 sets ramping up to 52kg x 3
deadlifts: 5 sets ramping up to 130 kg x 5


dead lifts are improving. today my protein emptied into my gym bag and I spent lots of time cleaning up. powder everywhere now

 

[soteyh]

madcow cycle 3 week 4

squats: 6 sets ramping up to 115.2 kg x 5 and 83.4 kg x 8
bench: 6 sets ramping up to 97 kg x 3 and 69.8kg x 8
rows: 5 sets ramping up to 70 kg x 3 and 50 kg x 8


woohoo squats are getting back to form....

this is my post workout meal

 

[soteyh]

madcow cycle 3 week 5

squats: 5 sets ramping up to 115 kg x 3
bench: 5 sets ramping up to 97 kg x 4
rows: 5 sets ramping up to 70 kg x 4

yesterday: 5 min pull ups, 27
did a nice run in the rain as well...

 

[soteyh]

madcow cycle 3 week 5

squats: 4 sets ramping up to 83.4 kg x 5
ohp: 4 sets ramping up to 51.6 kg x 5
dead lift: 5 sets ramping up to 135 kg x 2

feeling tired, this is the intense part of the cycle and I am getting continuous nights of badly disrupted sleep

 

[soteyh]

madcow cycle 3 week 5

squats: 6 sets ramping up to 117 kg x 2 and 85kg x 8
bench: 5 sets ramping up to 97 kg x 2

stopped the workout halfway as I was feeling like crap. think I have caught a stomach bug. feel like puking the whole day....

 

[soteyh]

yesterday: 5 min pull ups, 29
cardio run