C4W3D2: 5/2/12
Solid 7 hours of sleep.
Could have had more but the wife decided she wants to be a comedian and try to keep me up later than I wanted.
Felt good as I arrived at the gym and start my day. (8/10)
Overall a good session and almost made my current strength goal!
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Tags: 1RM, 5/3/1, 5x5, Deadlift, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Hanging Leg Raise, Power Clean, Squat, Static Stretching, Strength Goal, Toe To Bar
C4W2D3: 4/27/12
Slept around 5-6 hours before work with a very short nap right before I left for work.
Late start after I arrived at home to go to the gym due to the need to drop the wife to work first.
Energy level was slightly better than last session but still not stellar. (7/10)
This week just sucks due to not getting enough proper sleep and I believe it shows in my lifts.
Decent session but I hope I get enough rest to have a better numbers next week.
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Tags: 1RM, 5/3/1, 5x5, Deadlift, Dynamic stretching, Foam rolling, Goal, Power Clean, Squat, Static Stretching
Week 4 Day 1: 10/17/11
First workout after missing 5 sessions due to catching an infection and taking a few recovery days off from it as well. All I could think about all weekend is getting under that bar and I guess I was so excited I was only able to get 4 hours of sleep! I tried to sleep a bit more but was unable to.
All weekend I was debating how I should start today’s workout. Should I go by week 2 or week 3 schedule or act like I didn’t miss anything and continue with the week 4 schedule. The weight was feeling fairly unchallenging for me the first few sessions of Mad Cow so I decided to risk it and do week 4 as scheduled. I think it was a good call so far. I did fairly well despite not getting enough rest in my opinion.
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Tags: 5x5, Ab Pull Down, Bench Press, Bent-over Row, EliteFTS, Foam rolling, GHR, Mad Cow Intermediate, Mobility Drills, Rippetoe, Squat, Weighted Hyperextension, Weighted Incline Sit-up
Week 1 Day 3: 10/1/11
Completed my 1st week of Mad Cow Intermediate.
It feels kinda light right now still so just working mainly in improving my form. I think it is going to be around the 4th and 5th week when the weight will start getting challenging.I guess I should just enjoy this light couple of weeks as a practice for the heavy duty work that is to come.Only issue today is somehow my left hip is tight again.
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Tags: 5x5, Ab Pull Down, Barbell Curls, Bench Press, Bent-over Row, Dips, Foam rolling, GHR, Mad Cow Intermediate, Squat, Tricep Extension
Week 1 Day 1: 9/26/11
Exciting day starting a new training program.
Made sure I had all the numbers right in my notebook and also have my washers I bought a while ago to use as my Fractional Plates.
I woke up a few times while sleeping which cost me valuable sleep time.
Maybe I was a tad too excited to start a new program!
Workout today was easy enough. The only issue I had was actually a tech problem.
My smartphone was not acting very smart today. I must have had a few programs running in the background and it made the recordings suck.
Hopefully I can fix this next session or else I will need to use my old smartphone again for filming my lifts.
Today I also am going to try GOMAD for a few weeks while doing Mad Cow.
We will see how long that will last.
It all depends on the fury of the agro-wife on how tolerant she is with my GOMAD Gas …
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Tags: 5x5, Bench Press, Bent-over Row, GOMAD, Mad Cow Intermediate, Squat, Weighted Hyperextension, Weighted Incline Sit-up
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Today I start a new training program after over a year of doing Stronglifts 5×5 Beginner Program.
This new program is similar to Stronglifts in that it incorporates a 5×5 system. It is called Mad Cow 5×5 Intermediate and considered the next step once you complete Stronglifts 5×5 Beginner.
It is a program that you should not start with as a beginner but a suitable one to progress into.
The original author and his website has disappeared long ago but there has been some people that was lucky enough to keep a copy of all the information that would have been lost forever.
You can find more information about Mad Cow 5×5 Intermediate Program here: http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm
You can even download an excellent spreadsheet for the program here: http://stronglifts.com/madcow-5×5-training-programs/
Plotted Starting Weights:
Squat: 265 lbs
Bench: 205 lbs
Row: 175 lbs
Press: 120 lbs
Deadlift: 325 lbs
Weights I plotted are the most recent 5RM I was able to do while doing Stronglifts 5×5.
It is not the heaviest I have ever done but it is the most recent that I have done when I stopped
SL.
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Tags: 5x5, Mad Cow Intermediate, Program, Stronglifts
Body Pics:
6/7/10: Day 1 Restart PT I
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Tags: 5x5, Bench Press, Bent-over Row, Chin-up, Deadlift, Dips, Foam rolling, Mad Cow 5x5, Overhead Press, Personal Record, Progress Review, Squat
Week 12: 7/29/11
Today completes my 12th week of doing Stronglifts 5×5! After doing this I am debating on doing an early transition to 3×5 due to the length of time it takes me to complete my whole routine. Switching from 5×5 to 3×5, I may deload on some lifts early also as I start a new 12 month cycle with new deadline goals.Today’s workout was a tough one. Stalled on bench press and bent-over rows.
Think my squat was ok but finished my lifts with a slightly sore lower back.
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Tags: 5x5, Bench Press, Bent-over Row, Dips, Dragon Flags, Power Clean, Squat, Stronglifts
Week 12: 7/27/11
So 1st time filming my lifts at the new gym. I am happy again
Just need to find that perfect spot to get a good angle when I film myself.
Today’s session is great I think for the most part. 2nd day using the Rehband Knee Sleeves and I think it is helping a little on my lifts by keeping my knees warm.
At the end of the workout I think I somehow pulled a neck/trap muscle. Not sure which part of the lift I did it on but I got that annoying tightness when I turn my head.
Think this happened to me also last week. Maybe when I was doing my crappy power cleans or when I didn’t have my head at a complete neutral position on the deadlifts.
At least it doesn’t feel as bad this time around.
Note that I had a not so good sleep time pre-workout. Kept waking up every couple of hours thinking its time to lift. Maybe I was just excited to lift at the new gym …
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Tags: 5x5, Deadlift, False Grip, Knee Sleeves, Overhead Press, Power Clean, Prone Bridge, Pull-up, Rehband, Squat, Stronglifts
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Week 12: 7/25/11
Today is the 1st day I am not able to film any of my lifts.
I went to a new gym to do my lifting today to check it out. Was not able to meet with the owner until I am halfway with my routine.
I asked 2 other workers about my chalk and filming questions before and one person, a nice sounding lady stated yes to the filming and chalk on the phone. When I scouted the gym the other day, a much snobbier guy was stating “I’m quite sure the owner will say NO!”. The guy seemed very disinterested in me and seemed like I was bothering him!
I decided that I need to talk to the actual owner.
So I asked him the 2 questions I had when I found him before I did my Power Cleans:
Did he allow chalk in his gym? He stated: “No problems as long as you don’t make a crazy mess with it”
Did he allow filming in the gym? He stated: “I don’t give a damn what you do as long as you don’t bother the other lifters!”
So it looks like I may be joining this gym. It cost a bit more but it will allow me to do everything I want to do with no hassle!Today I also tried on my new Old School Blue Rehband Knee Sleeves! I kinda like it so far for using on today’s workout. I will probably post a better review about it after wearing it a few more times.Other than that, today’s workout was fine. Really missed my camera.
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Tags: 5x5, Bench Press, Bent-over Row, Dips, Dragon Flags, Goal Achieved, Personal Record, Power Cage, Power Clean, Squat, Stronglifts, Training Log
