1 Year of doing Wendler’s 5/3/1 Program: 1/1/2012 – 12/30/2012
Body Pics:
Day 1: 1/1/2012
+52 Weeks (+15 weeks LeanGains): 12/30/12
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Tag Archives: Stronglifts
1 Year of doing Wendler’s 5/3/1 Program: 1/1/2012 – 12/30/2012
5/3/1: +8 Weeks Progress Review
5/3/1: +8 Weeks Progress Review
Body Pics:
Day 1: 1/1/2012
+8 Weeks: 2/26/12
Watching Others “Teach” How To Lift The Wrong Way …
I am no expert but I have been educating myself since I discovered Stronglifts, Starting Strength, Mad Cow, 5/3/1, etc.
Personally started with a split body building routine (which did not show much progress) then did SL for a couple years then Mad Cow Intermediate for 12 weeks and now on my 2nd Cycle of 5/3/1.
Every time I go to the gym I cannot help myself notice and watch others attempt to do barbell lifts next to me.
There are probably a handful (I can count on 1 hand) who are actually doing Full ROM proper form barbell lifts that surrounds me when I do my routine.
The best are some decently big guys lifting heavy weights and hurrahing each other yet do 4″ deep partial squats and other less than Half ROM Barbell lifts.
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New Workout Program: Mad Cow 5×5 Intermediate
Image via Wikipedia
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
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.
It is not the heaviest I have ever done but it is the most recent that I have done when I stopped SL.
Week 20: Workout III (Last Stronglifts 5×5 Beginner Workout)
Week 20: 9/23/11
Last Stronglifts workout since I started this over a year ago. It’s been a blast and I learned so much and I am sure there are still much more to learn everyday!
Only did the main lifts and no accessory work due to limited time at the gym today.Did a few of my work sets without a belt and it was actually fine!
Only did the main lifts and no accessory work due to limited time at the gym today.Did a few of my work sets without a belt and it was actually fine!
Week 20: Workout II
Week 20: 9/21/11
Was not able to get enough rest the day before due to me doing daddy duties. Workout today was ok but was hoping to have a better session.
On a good note I did have around ~7 hours of sleep before I woke-up to workout!
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Week 20: Workout I (Last Week of Stronglifts)
Week 20: 9/19/11
Before I started my workout today I was debating about something. I have done Stronglifts for a very long time! Did a restart of it and that lasted 35 weeks. Then I got sick and had a 13 week layoff and now I am on my 20th week of Stronglifts! Instead of waiting to get to 1×5 in SL I am deciding to start Mad Cow 5×5 Intermediate after this week next coming Monday!
Today I had to deload on my overhead press and deadlift. Fun workout today but I was only able to get 4 hours of sleep. My energy level was not 100% and hate myself for not able to be as strong as I could be today.
