Back on it

[keoghan]

Well it's been a while since I logged anything on here. I think I should start again as I miss the inspiration!

Since my last log I've run through Stronglifts 5x5 (starting from empty bar - which was a big mistake) and now on Madcow.

I've just has a 2 week lay off through illness so it seems like a prime time to start a log again and put everything back out there

If you do take a look, thanks for reading!

K

Illness struck at this point on Madcow:

Squat: 175kg x5
Bench: 107.5kg x5
BOR: 102.5kg x4 (fail) [but 100x5 OK]
OHP: 75kg x5
Deadlift:180kg x4 (fail) [but175x5 OK]

Aims:
Squat: 190kg x5
Bench: 135kg x5
BOR: =bench
OHP: 100kg x5
Deadlift: 190kg x5

Current bodyweight, roughly 110kg @ 23%. So I ain't light, but better than 118 @ 30%+

May lose some % along the way which would be appreciated.

Todays session (18 Nov 09), dropped back 10% from last.

kgs[reps]

Squat: 105[5],115[5],127.5[5],142.5[5],157.5[5]
Bench: 65[5],70[5],80[5],87.5[5],97.5[5]
BOR: 60[5],67.5[5],75[5],85[5],92.5[5]

No assistance exercises

[keoghan]

Wed 20 Nov 09

kg[reps] (warm-up)

Squat: 105[5],115[5],127.5[5],127.5[5]
OH Press: 47.5[5],52.5[5],60[5],65[5]
Deadlift: (65[5],105[3]) 120[5],130[5],145[5],160[5] - found that quite tough left hand losing grip early

Session OK, mid back is very tight and slightly painful to twist so warmed up more slowly to the prescribed 4 sets of deadlifts. I think it is as a result of sleeping in a twisted manner - very odd.

Looking forward to kicking off the complexes again next week.

Usually perform the routine I saw in Once_Was_Fat_Dave's log:

Deadlift
Romainian DL
Bent over row
Clean/Power Clean
Front Squat
Push Press
OH Lunges - each leg
Back Squat
Good Morning

I was running from 60s rest down with approx 35kg (IIRC). 6xeach, 60s rest, 5xeach, 50 sec rest...

Killer but much more fun than the treadmill, but, will occasionally throw in some old-skool cardio

[Was_once_fat_dave]

good to see ya back on it buddy.

[keoghan]

Thanks mate. And thanks for bringing Madcow to my attention, I've really enjoyed it Good to see you are getting back into it too - with some nice equipment!

(I guess someone already posted about it, but, the pages have moved to: Bill Starr 5x5 - Madcow Intermediate or Linear Version
or
Madcow 5×5 Strength Training Programs | StrongLifts.com
)

[keoghan]

Sun 22 Nov 09 (20th was actually Friday! - Dumb me)

kgs[reps]

Squat: 105[5],115[5],127.5[5],142.5[5],160[3],127.5[8]
Bench: 65[5],70[5],80[5],87.5[5],100[3],80[8]
BOR: 60[5],65[5],72.5[5],82.5[5],95[3],72.5[8]

Dips: bw[8],bw[8],bw[7]
No time for bicep curls or tricep extensions

Happy with that, sorry to miss on dip - add some weight next time and stick to 5's. Bit of a complex tomorrow, looking forward to it!

[Was_once_fat_dave]

Nice one keoghan, I've been looking for that info, thanks too got to Mutt and Mehdi.

Nice looking squats there bud.

[keoghan]

Cheers buddy, I'll video myself again soon to make sure I'm not making it easy for myself! Far too easy to stop a bit short when loaded up, be good to get some advice on the form.

K

[greg]

Well done for getting back! Those squats aint shabby dude nice one!!

[crouchmagic]

yeh just want to echo what the others are saying, 175 for 5 squat is very impressive

[keoghan]

Thanks guys

23 Nov 09

Complex
Deadlift, Romainian DL, Bent over row, Clean/Power Clean,
Front Squat, Push Press, OH Lunges - each leg, Back Squat, Good Morning

All x6, 60s rest, x5, 50s, x4, 40s, x3, 30s, x2, 20s, x1 - collapse, lunges are deadly!

Weight 26kg. Aim to start from 50s rest next time.