Tag Archives: Stronglifts

1 Year of doing Wendler’s 5/3/1 Program: 1/1/2012 – 12/30/2012

1 Year of doing Wendler’s 5/3/1 Program: 1/1/2012 – 12/30/2012

Body Pics:

Day 1: 1/1/2012
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+52 Weeks (+15 weeks LeanGains): 12/30/12
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Posted by on January 13, 2013 in Program, Progress Review


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5/3/1: +8 Weeks Progress Review

5/3/1: +8 Weeks Progress Review

Body Pics:

Day 1: 1/1/2012
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+8 Weeks: 2/26/12
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Posted by on February 26, 2012 in Progress Review


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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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Posted by on February 22, 2012 in Other


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New Workout Program: Mad Cow 5×5 Intermediate

How To Perform The Squat

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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:

You can even download an excellent spreadsheet for the program here:×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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Posted by on September 26, 2011 in Program


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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!

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Posted by on September 23, 2011 in Training Log


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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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Posted by on September 21, 2011 in Training Log


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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.

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Posted by on September 19, 2011 in Training Log


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