Mad Cow: Week 6 – Day 1

31 Oct

Week 6 Day 1: 10/31/11

Started my workout after a VERY long day. Still somewhat tired from getting mandated at work the other day then feeling like crap the rest of the time afterwards.
Today’s session unfortunately have started with my energy level lower than usual. Happy I was able to push through it all but almost felt like I was going to crap out each time.
A weird that I noticed is that my hamstrings are somewhat sore immediately post-workout. Does not hurt but just sore as if I was sitting on them for a while.
Maybe it’s from the squats and maybe I am activating them more the way I am doing now?
Hoping the next workout is better because I did not have fun on this workout at all.

On a side note:
I try to treat each lift as if it’s the heaviest I am about to do.
Guess it’s a way to mentally trick myself.
I believe I read somewhere that how you do on your lighter sets will do a great impact on your top sets.
So if I mentally prep myself that the lighter sets are heavy and do them real well and feel easy for me, then the top set will in theory be not as hard to do.
Need to find that post somewhere so I can explain it better.

Also some random guy just randomly talked to me at the locker room as I was prepping to leave the gym and stated that he noticed I am lifting late and thought I usually lift very early in the morning.
Random people noticing my gym attendance and routine, not sure how to take that.

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +80 lbs x (8/8/8)
Glute-Ham Raise: BW x (6/6/6)
Seated Good Morning: 115 x (8/8)



Warm-up Sets:
Bar x (2×5)
95 x 5

Work Sets:
140 x 5
173.75 x 5
208.75 x 5
243.75 x 5
278.75 x 5

Even though I was feeling real tired I do not think I did bad on my squat today.
Had a couple of times my chest almost droop down but I think I was able to recover from it.
The bar felt real heavy for me on the top set and I blame fatigue from the past day for it.
Still, it is better form that I have had in the past so that’s good.
Maybe I need to keep my lower and upper back tighter to prevent any chance of chest drop.

Side note:
Watched another guy doing 3 45 lbs plates on each side for squats.
Not going parallel so just half squats and noticed lower back arching and major chest drop. He was doing what I have been fixing which is doing a good morning out of the hole also.
Tempted to say something but contained myself as it’s not my place.
It did made me feel good about myself though considering how tired and weak feeling I am today and I was doing better form on squats than these bigger guys than me 😀

Bench Press:
Warm-up Sets:
Bar x (2×5)

Work Sets:
107.5 x 5
135 x 5
161.25 x 5
188.75 x 5
215 x 5

Working on my breathing on the lighter sets so I don’t have an issue with it on the heavy sets.
Think it helped as I didn’t struggle as much this time on the top sets.
Another BP PR and think I can do another next week!

Bent-over Rows:
Warm-up Sets:

Work Sets:
92.5 x 5
115 x 5
137.5 x 5
161.25 x 5
183.75 x 5

First few sets still feel light and the top sets are not too bad.
Think my form is better compared to my past row sessions.
Think keeping upper back tight and arms taut before I do a row is helping with the lower back rounding issue.

Assistance Exercises:

Weighted Hyperextensions: +45 x (8/6)

Weighted Incline Sit-ups: +25 x (8/8/8/3)


Posted by on October 31, 2011 in Training Log


Tags: , , , , , , , , , ,

2 responses to “Mad Cow: Week 6 – Day 1

  1. Doug

    November 2, 2011 at 2:09 pm

    I just stuumbled on your website. I am on week nine of stronglift 5X5. My squats have progressed to 210lbs. I have noticed that I am not getting the depth of squat that I had in the first few weeks. I have aalso been having osme hip soreness/ fatigue when i approach parallel. Did you perfect your form as you wen tthrough stronglifts or did you have to deload and work it out? Also, have you always trained with a box? I am thining of doing this to train myself to go to the same depth each rep.

    Best of luck, i look forwad to watching your progress.

    • Mannix Castro

      November 2, 2011 at 9:37 pm

      I did a bunch of deloading in order to work on form.
      Filmign my lifts is one of teh tools that really helped with form also.
      I can review what I have done when I get home and then analyze what I have to fix and what works.
      I also tried different tips that I ahve found and kept the ones that worked for me.
      I consider each session a learning experience.

      As for your hip soreness/fatigue.
      Do you do foam rolling and mobility drills pre-workout?
      I had an issue about that before and found foam rolling and mobility drills pre-workout seem to help most issues.

      I don’t really box squat per se.
      I use the steps as a marker of when I have hit parallel.
      I noticed that at heavier weights, my form craps out a bit as I try to guestimate where parallel or lower is.
      So I just use the steps as a touch and go marker.
      Learned this from another SLer named Andrew (Silverback) when I saw him using a square foam as a marker to when he hits parallel.
      The second I feel the step on my butt I shoot straight up out of the whole as fast as I can.
      I also actually just started doing this now that I am doing Mad Cow and wish I did it while I was doing SL.

      Thanks for stopping by and hope you keep pushing and progressing in your goals 😀


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