Steve's IFing and Strength Log

[stavrog1]

So started the Madcow 5x5 program today, although with the row I had to test my 5RM so went to max there, but will drop it for the next session!
stats:
age: 19
height: 5ft 11"
weight: 83-84kg
training experience: 2-3 years on and off of split routines, time for a change!
notable injuries in past year: injured my back prevented me from squatting and DLing for 3-4 months which have massively affected my lifts!

diet: IFing with carb cycling on workout/rest days. not counting kcals but will range from 2200-3000.

first 4 weeks am starting low and building up to my 5RM on the 5th week.
squat:
50kg
60kg
75kg
85kg
100kg (all for 5 reps)

bench:
50kg
60kg
70kg
80kg
90kg (all 5 reps)

row (testing 5RM):
30kg
40kg
60kg
80kg (all 5 reps)
85kg (4reps so going to take 82.5kg as 5RM)

this morning I also did some fasted LISS for about 40mins. nothing major to note from the session but looking forward to wednesday!

[stavrog1]

squat:
50kg
62.5kg
75kg
75kg (all for 5)

OHP:
35kg
42.5kg
47.5kg
55kg (all for 5)

dead-lift:
62.5kg
75kg
87.5kg
100kg

assistance exercises -
pull-ups (6kg added)
10, 8, 8

floor-wipers (40kg with bar)
20 x 3

also did some fasted LISS this morning, and yesterday I did 30mins cardio followed by rotator cuff exercises.

[stavrog1]

unfortunately missed my 3rd session due to uni dead-lines for coursework etc. today was back on it and did 40mins fasted LISS and then:

squats:
52.5kg
65kg
77.5kg
90kg
102.5kg (all for 5)

bench:
47.5kg
57.5kg
70kg
80kg
92.5kg (all for 5)

row:
40kg
47.5kg
57.5kg
67.5kg
77.5kg (all for 5)

assistance exercises:
weighted dips: 15kg - 10 x 3
V Crunches: 20 x 3

as expected the weights are fine as starting below my PBs so I don't stall early on so no problems so far.

IFing is going well and having no trouble with not eating between 10pm and 2pm the following day

[stavrog1]

yesterday I did 30mins of interval training on rower, treadmill and bike.

today, fasted LISS for 40mins then -

squat:
52.5
65
77.5
77.5 (all for 5)

OHP:
35
42.5
50
57.5 (all for 5)

dead-lift:
65
77.5
90
102.5 (all for 5)

pull-ups:
8kg 8, 8, 7

floor-wipers:
50kg 20 x 3

rotator cuffs are a bit sore but will be doing some shoulder mobility work before friday's session so hopefully be fine for bench.

[stavrog1]

today, standard 35-40mins of fasted LISS then gym in the afternoon.

squat:
52.5
65
77.5
90 (all for 5)
105 x 3
77.5 x 8

bench:
47.5
57.5
70
80 (all for 5)
95 x 3
70 x 8

row:
40
47.5
57.5
67.5 (all for 5)
80 x 3
57.5 x 8

assistance:

EZ Bar Curls - 40kg 8, 8, 5
Skull-Crushers - 45kg 8 x 3

not a bad session, squat for 105kg felt bit harder than it should have done at this stage, but hopefully nothing to worry about! bench and row were easy. first time I have done any bicep work in about 5-6 weeks and felt the burn and pump! skull-crushers was also easy so will up it next week.

[stavrog1]

no fasted LISS today as had a stats exam, hate stats!

anyway, today's session -

squat:
52.5
65
80
92.5
105 (all for 5)

bench:
47.5
60
72.5
82.5
95 (all for 5)

row:
40
50
60
70
80 (all for 5)

assistance exercises:
Incline Flies - 22.5kg 8 x 3 (stared light because didn't want shoulder injury coming back from last month)
V Crunches - 25 x 3


pretty good session, squat felt better than last Friday and had plenty more left in the tank with bench and row. was slightly surprised with bench as my triceps were still a bit sore from Friday's session. IF is going well and just demolished 150g linguine with 400g extra lean beef mince, was surprised I finished it after my weekend of below maintenance calories!

[SphinX]

Nice figures dude, your bench is near the same as your squat. i was on SL's for a while and struggled with bench, whats your secret to a big bench?

[stavrog1]

yeh I think it's more about my squat being a problem than me having a big bench, although always succeeded with bench. I wasn't able to do squats for a few months end of 2010 because of a back injury.

I have never done this sort of full body strength programme before so nice change really. I had a variety of training programmes consisting of split routines and over the past 3 years I have mixed chest workout with either back, biceps or triceps. the usual exercises were -
bench
DB flies
incline DB press
weighted dips
press-ups to failure x 3 sets

reps ranged from 6 to 8 (sometimes 10) and sets of 3.

best 1RM is 120kg so hoping to increase that this year to over 140kg with squat and dead-lift getting to 160kg minimum!

[SphinX]

Good targets there, im hoping to crack the 120kg squat mark by the end of this year, near 100kg atm but the bench has really let me down. Switched from SL's onto a 3 day push/pull/leg split to help the lagging bits and then hoping to do some solid winter training of SL to boost squat/deadlift and bench. Thanks for the tips.

[stavrog1]

yesterday I did 30mins of interval training and some rotator cuff work.
today I did fasted LISS for 40mins and some stretching.

gym session:

squat
52.5
65
80
80 (all for 5)

OHP:
35
42.5
52.5
57.5 (all for 5)

dead-lift:
65
80
92.5
105 (all for 5)

assistance:
weighted wide pull-ups - 8kg 8 x 3

floor-wipers - 50kg 25, 20, 20

OHP was okay, felt a bit of soreness from monday and tuesday but completed the sets with plenty left in the tank. dead-lift so easy! lifting with speed and just tapping the floor with the weight really and didn't feel it necessary for the full few mins rest either. didn't want to up it more than suggested by Bill Star's template as don't want to stall too soon, so will stick to upping by 2.5kg each week, but in 2-3 weeks if it's still too easy will start increasing it by 5kg.