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Mad Cow: Week 7 – Day 1

07 Nov

Week 7 Day 1: 11/7/11

Actually had 7 hours sleep and woke up as if I partied earlier that night! (Actually I partied a little bit the night before but that’s a different story.)
Lifted right after I dropped my son to school and had a great workout!
Continuing to progress real well on most of my lifts doing Mad Cow so far.
Even had another bench press PR and in 2 weeks I will be reaching my bench press goal of 230 lbs 1×5 much earlier than expected if I don’t stall!

Pre-workout Warm-ups:

Foam Rolling + Mobility Drills
Standing Ab Pulldown: +90 lbs x (8/8)
Glute-Ham Raise: BW x (8/8)
Seated Good Morning: 130 x (8/8)

Lifting:

Squats:

Warm-up Sets:
Bar x (2×5)
95 x 5

Work Sets:
142.25 x 5
178.75 x 5
213.75 x 5
250 x 5
285 x 5


Felt very energetic doing squats this morning somehow.
First 3 sets was real easy but ended up struggling a bit on the top set.
Some slight chest drop and hopefully it was not too bad.
Next week I will be getting to PR range for the squat so kinda excited and nervous at the same time.

Bench Press:

Warm-up Sets:
Bar x (2×5)

Work Sets:
110 x 5
137.5 x 5
165 x 5
192.5 x 5
220 x 5 *PR*


Still progressing well on the bench press.
It really amazes me that I am doing this well on this lift.
Had another guy I met before that is doing Starting Strength watch me bench and he said I looked strong doing it.
Hopefully I stay strong and not stall so I can reach my BP goal in 2 weeks!

Bent-over Rows:

Warm-up Sets:
none

Work Sets:
95 x 5
117.5 x 5
141.25 x 5
165 x 5
188.75 x 5


First 2 sets still feel way too light.
As I get to the top set it starts to feel at a more respectable weight.
I got myself pissed at the bar on the top set somehow. Think it was because of what I was talking about with someone between sets.
3 weeks from now and I will be doing my BOR PR if I don’t stall!

Assistance Exercises:

Weighted Hyperextensions: +45 x (8/6)

Weighted Incline Sit-ups: +25 x (8/6/4/4)

Started getting fatigued by the time I did my accessory work.

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Posted by on November 7, 2011 in Training Log

 

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