Will spin wheels no moarr!
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| Spinwheels |  | ... | 10-12-2012 @ 21:00 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | Post Edited: 10.12.2012 @ 21:12 PM by Spinwheels First day of madcows fellas. So i took the last 3 days off and ate very little(well around maintenance, maybe slightly under) and got mediocre sleep, in the past 30 days i've squatted 4 times and only deadlifted twice ;(I was so pumped to start madcows and get down and dirty and eat a ton etc etc I feel pretty s**tty saying this, but i failed day 1 ;( Bench: 20xmany 35x5 50x5 62.5x5 75 5x5 ( this was pretty easy, i set bench so i hit prs in week 6) Squat: 60x5 77.5x5 90x5 102.5x5 115x3 (every rep was a grind, pretty confused i got 125 3x3 last week)shall i set my maxes even lower or just write it off and try again? my all time pr on squat is 140x3...this is disgusting lol db rows( prefer these to barbell) 40kg 3x10 (pretty easy) Pull ups  bw)3x8 dips (bw) 3x20 | ||
| Spinwheels | | Week 1 session 2, Madcows | 12-12-2012 @ 21:05 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | After further review I've lowered my maxes a tad bit, as i'm looking to properly oly squat every rep, did sets on 82.5 today which looked and felt great squat: warm ups 82.5 5x2 ( felt good, no butt-wink, proper ATG) Press: barxmany 37.x5 45x5 50x5 57.5x5 (felt a tad harder then it should be) deadlift: 60xmany 100x5 130x5 147.5x5 (was using some s**tty bar, this new gym has a rubbish deadlift area and crap bars, the floor is pretty crap too, every time i lowered the bar it would roll to a different position) chins: +15kg 3x3 | ||
| Spinwheels | | madcows week 1 session 3 | 14-12-2012 @ 23:16 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | Post Edited: 14.12.2012 @ 23:17 PM by Spinwheels I think i realised why my squat sucks lately!, basically i have squat form add.... i'm constantly changing form and it results in my squat suffering.I've switched to a high bar oly squat as people here have recommended, i break with the knees and barley sit back. feel much weaker atm but hopefully it's just due to new form. i find it hard staying upright and slightly good morning the weight squat: 57.5kgx5 72.5kgx5 85kgx5 100kgx5 112.5x3 (pretty hard in all fairness) Bench: 35x5 55x5 65x5 77.5x 3 (really easy, i;ve lowered my maxes drastically on everything 55x 12-15 (just repped it didn't keep count, had like 5 reps left in the tank) db rows: 20kgx10 35kgx10 50kgx10 facepulls supersetted with cable pushdowns | ||
| Spinwheels | | ... | 18-12-2012 @ 01:16 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | Woke up at 4pm today, so still cramming food in lol. todays workout was great! high bar oly squat: 60kgx5 72.5kgx5 85kgx5 100kgx5 112.5x5 (these felt great today!) Bench: 35x5 55x5 65x5 77.5x 5 (first 2 reps paused, the did touch n go, really going to need a spot when following weeks kick in) db rows: 20kgx10 35kgx10 50kg2x10 pull ups: bwx8 dips: 3x20, felt these in my chest even tho i use the closer grip db curls: 12.5kg 3x10 | ||
| OwenL | | ... | 18-12-2012 @ 01:47 |
 has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270630.0 kgs @ 82.2kgs UnEq | Post Edited: 18.12.2012 @ 01:47 AM by OwenL If its hard to stay up in a high bar back squat, do more front squats. And get some oly' shoes/increase ankle&hip flexibility | ||
| Spinwheels | | ... | 19-12-2012 @ 21:53 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | OwenL said:If its hard to stay up in a high bar back squat, do more front squats. And get some oly' shoes/increase ankle&hip flexibility thanks, going to add some front squats on Wednesdays. | ||
| Spinwheels | | ... | 19-12-2012 @ 21:58 |
no moarr! Member 4123, 31 posts SQ 140, BP 100, DL 185425.0 kgs @ 76kgs UnEq | awful workout today, i haven't seen the sun in 2 weeks and my sleep is pretty s**tty, diets okay eating a small surplus atm. i'm feel crap as latley i should have took a full week/delaod off prior to starting this routine, i was training pretty hard 4 weeks prior to starting madcows squat: warm ups 85 5x2 ( ) Press: barxmany 37.x5 45x5 50x5 60x3 (Disappointed but i felt crap coming into the workout) deadlift: 60xmany 100x5 130x5 150x4 (The bar is so s**tty, the floor is pretty crap too. dead lifting doesn't feel nice at all. will try get to another gym on dead lift day that has a proper platform , pretty crap considering i dead lifted 170x3 a few months back ) chins: +15kg 1x4 ((ran out of time so only did 1 set) | ||