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  • 5/3/1 BBB - Press
    ================
    # 1
    22/05/2012
    ================

    Standing Press
    99 x 3, 5, 5, 5, 5, 9

    *Was busy so couldn't be bothered waiting for a power rack, so used a fixed BB and cleaned to shoulders. Also upped the reps to compensate for the lighter weight, felt good.*

    Dips

    *Did 1 rep and felt a bit of sternum pain, I'll keep them in but start to use the angled dip bars opposed to the parallel*

    Neutral Chins
    bw x 8, 8, 8, 8, 8, 7, 3
    =50

    *The best lat pump I don't think I was going complete ROM but oh well*

    ================
    COMMENTS
    Pretty good workout, had a headache so I kept it reasonably short.
    Originally posted by thsfootball
    Stressing about what's catabolic- catabolic

    Comment


    • 5/3/1 BBB - Deadlift
      ================
      # 2
      22/05/2012
      ================

      Deadlift
      242 x 3
      286 x 3
      319 x 3

      *Didn't have it in me to do high reps, although 3's week I keep it relatively easy so works out well, next week should be fun *

      Rack Deadlift
      242 x 6, 6, 6

      *Good, was tough but probably not as bad as the other times, not a bad movement, I'm guessing it'll really help lower back and keeping an arch*

      Decline Crunches
      83 x 10, 10, 15

      *Yeahhh buddy, getting some boss abs hopefully I'm doing these ok, gonna run out of DB's at this rate*

      ================
      COMMENTS
      Happy with that, will definitely get a DL vid next week though
      Originally posted by thsfootball
      Stressing about what's catabolic- catabolic

      Comment


      • Update: been flat out at uni, having late nights, eating whatever. exams this week, I'll be back in a couple of weeks!
        Originally posted by thsfootball
        Stressing about what's catabolic- catabolic

        Comment


        • Fuuuuark still having time off, good news though, finished my thesis so I should be graduating off to Singapore on Monday and will be back on the 26th... Then starting madcows 5x5
          Originally posted by thsfootball
          Stressing about what's catabolic- catabolic

          Comment


          • Far out, its been a while. Anyway I'm back from my holiday in Singapore and ready to start hitting the weights again....after a good month off haha :/

            Routine: Changing to Madcows 5x5 due to the fact I've never exhausted the linear progression routines, 5/3/1 was good but probably not as efficient as other forms of progression.
            http://stronglifts.com/madcow/5x5_Pr...Linear_5x5.htm

            Diet: Nothing too complex, just eating, going to try and hit protein and then see where everything else falls. Cardio three times a week max, planning on hill sprints hopefully then I won't resemble a marshmellow
            Originally posted by thsfootball
            Stressing about what's catabolic- catabolic

            Comment


            • Starting Numbers

              For the sake of progression and because I've had a heap of time off I'm being pretty conservative with the starting numbers

              EDIT (12/07/12)
              Squat: 264
              Deadlift: 330
              Press: 110
              Bench: 176
              Last edited by daneoz; 07-12-2012, 05:40 AM.
              Originally posted by thsfootball
              Stressing about what's catabolic- catabolic

              Comment


              • Madcows 5x5
                ================
                Week 1 # 1
                02/07/2012
                ================

                Squat
                121, 143, 176, 198 x 5
                231 x 4

                *On the last rep lost balance and came forward, got one side in the rack and the other missed, plates fell off one side. Looked like such a rookie haha. Will lower the 5RM because I've had too much time off and need to adapt to the routine*

                Bench
                77, 99, 121, 132, 154 x 5

                *Not too bad, the volume is quite different, usually the last set would have been smoked but actually felt a little challenging due to the 4 warm ups....also a little depressing because of the amount of strength I've lost :/*

                Pendlay Rows
                66, 88, 99, 121, 132 x 5

                *Pretty good, mixing it up by using pendlay rows, felt ok*

                Hypers
                Decline crunches

                *Will do these next time, was wrecked*

                ================
                COMMENTS
                Workout 1, not too bad, need to get back into the groove for squats, balance was a little off. Can already feel soreness in my legs, hopefully will adapt to the frequency pretty quick
                Last edited by daneoz; 07-12-2012, 05:57 AM.
                Originally posted by thsfootball
                Stressing about what's catabolic- catabolic

                Comment


                • So pretty much my body sucks....came back from Singapore and within a few days came down with the flu....its been about a week but now I'm pretty much back to decent health and will be resuming training!
                  Originally posted by thsfootball
                  Stressing about what's catabolic- catabolic

                  Comment


                  • Will be logging in KG from now on....it just makes more sense and means I do not need to convert!
                    Originally posted by thsfootball
                    Stressing about what's catabolic- catabolic

                    Comment


                    • Madcows 5x5
                      ================
                      Week 1 # 2
                      11/07/2012
                      ================

                      Squat
                      50, 65, 75, 75 x 5

                      *Good, was light, felt nice and quick, need to get my groove back though*

                      BB Press
                      25, 30, 35, 40 x 5

                      *Was pretty good, easy so smashed these out with little rest*

                      Deadlift
                      80, 95, 110, 125 x 5

                      *Yeah ok, still finding my groove, stay tight chest up...will focus on that for now*

                      Decline abs
                      20, 20, 20 x 15

                      *Not a problem, easy.*

                      ================
                      COMMENTS
                      Pretty good workout, feeling like the volume compared to 5/3/1...going to try and up my fitness because I want to improve on conditioning, hill sprints 3x weekly, try that for a few weeks
                      Last edited by daneoz; 07-13-2012, 07:48 AM.
                      Originally posted by thsfootball
                      Stressing about what's catabolic- catabolic

                      Comment


                      • idk if sprinting and trying to push max weights is a good idea... one of em is probably going to take a hit at first.

                        Comment


                        • Yeah could be a recipe for disaster, sucks because I've always preferred hiit opposed to liss
                          Originally posted by thsfootball
                          Stressing about what's catabolic- catabolic

                          Comment


                          • Madcows 5x5
                            ================
                            Week 1 # 3
                            13/07/2012
                            ================

                            Squat
                            50, 65, 75, 90 x 5
                            105 x 3
                            75 x 8

                            *Crushed the triple, happy with that, gotta keep working on mob, feel pelvis tucking in the hole *

                            Bench
                            35, 40, 50, 55 x 5
                            65 x 3
                            50 x 8

                            *Good stuff, feels like I've lost some strength on bench, felt a little tough*

                            BB Rows
                            30, 40, 45, 55 x 5
                            60 x 3
                            45 x 8

                            *Done pendlay style...Pretty good, no problems with these*

                            Dips
                            bw, 3 x 5

                            *Hate dips with a passion, will leave them in because I suck at them*

                            Tri Pushdowns
                            30, 30, 30 x 12

                            *Have not done these for a long time, was really bored by this point*

                            BB curl
                            25, 25, 25 x 10

                            *argh felt weak as, oh well*

                            ================
                            COMMENTS
                            Definitely feels like a lot more workload...low volume is so good because you're in and out. I'll give this a good shot though, good to change things up completely. Legs don't feel sore which is good
                            Originally posted by thsfootball
                            Stressing about what's catabolic- catabolic

                            Comment


                            • Madcows 5x5
                              ================
                              Week 2 # 1
                              16/07/2012
                              ================

                              Squat
                              55, 65, 80, 90, 105 x 5

                              *Felt much better this week. getting my groove back *

                              Bench
                              35, 40, 50, 55, 65 x 5

                              *Felt good, little tough on the last rep but ok*

                              Pendlay Rows
                              30, 40, 45, 55, 60 x 5

                              *Good stuff, speed was good, no major problems*

                              Hypers
                              10, 10 x 15

                              *Felt ok, never really done these before, could feel it in the glutes haha*

                              Decline crunches
                              22, 22, 22 x 15

                              *Not too bad, pretty easy so I'll increase next time*

                              ================
                              COMMENTS
                              Workout was a lot better compared to last week, feels like I am adapting to the routine and work load. squats felt solid
                              Originally posted by thsfootball
                              Stressing about what's catabolic- catabolic

                              Comment


                              • Madcows 5x5
                                ================
                                Week 2 # 2
                                19/07/2012
                                ================

                                Squat
                                55, 65, 80, 80 x 5

                                *Really enjoying squats, felt strong and form was good*

                                BB Press
                                25, 30, 35, 40 x 5

                                *Good, last set felt tough due to probably 30 second rest intervals haha, really got through these fast*

                                Deadlift
                                80, 100, 115, 130 x 5

                                *Grrrrr, low back is sore...but not good sore So annoying such a love/hate thing with deads, just couldn't find my groove. Thinking of trying trap bar or maybe just lift off two 45lb plates. I think it might be a mobility problem which is putting me in a bad position at the start of the pull*

                                Decline abs
                                24, 24, 24 x 15

                                *Good stuff, hasn't started to be challenging yet...*

                                ================
                                COMMENTS
                                Ok in the end, happy with squat, annoyed at deadlifts...might just start going off blocks because I never intend to compete, its just less manly
                                Originally posted by thsfootball
                                Stressing about what's catabolic- catabolic

                                Comment

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