PDA

View Full Version : Ruckus - Madcows 5x5


Ruckus
05-23-2009, 11:11 PM
So I've been doing Madcows 5x5 for the last month and a half or so. I'm going to begin a log here to hopefully get feedback on how I'm doing. I like this routine because it is very laid out for how things are going to work, and unlike other routines leaves zero room for messing it up by making dumbass changes.

Today's Workout:

Squats:
120 x5
150 x5
185 x5
210 x5
250 x3
185 x8

250 was pretty hard but by far the hardest part was just taking a step back to clear the hooks in the squat rack with it. Jeeze.

Bench:
75 x5
95 x5
110 x5
130 x5
150 x3
110 x8

Pretty easy, no real trouble on any sets.

Again, couldn't do rows, which is really pissing me off, so did weighted chins instead.

x8 with a 10
x8 with a 10
x8 with a 5

Very hard for me. I'm bad at these.

Dips:
x8
x8 w/ 10
x8 w/ 10

Did tri pushdowns but don't remember weights, sorry.

Super pleased with progress except for rows, but I think making myself make a bigger jump on monday just might be the kick in the ass i need to get them moving up quickly. I just lose focus on them a lot.

Comments? Weighed in at 167 in the gym.

My lifts right now should be:

Deadlift: 245x5
Incline: 130x5
Bench: 150x3
Squat: 250x3
Row: 125x3

Marius
05-24-2009, 12:23 AM
Nice. What week are you in? i am also following this routine and have a log in here. Why coulndt you do rows though? and how many times have you skipped them?

Ruckus
05-24-2009, 01:53 AM
This is the second workout total in 6 weeks I've skipped them because my gym only has one squat rack and one power rack and are kind of anal about taking stuff out of the benches to do them.

I started at like:
230 squat, 235 deadlift, 140 bench

for 5 RM

Br0kenB
05-24-2009, 11:02 AM
For Rows, you can't just do them on a flat barbell bench? Just pull the barbell out and do it over the bench?

Ruckus
05-25-2009, 10:41 PM
Today was a great day, Here are lifts:

Squat:
135 x5
155 x5
185 x5
215 x5
250 x5

250 was ****ing HARD. But I got it. I was super happy about that.

Bench:
75 x5
95 x5
115 x5
135 x5
150 x5

Had to bounce the last rep on bench, but I got it. Happy!

Rows:
65 x5
75 x5
95 x5
110 x5
125 x5

I finally fixed my form and these feel good. I think my hands were too far apart and it made it really awkward.

Hypers x8 x8

Situps x8x8x8x8

Comments? Suggestions? I'm still at 165 or so at home and 167 at the gym with shoes etc.

Marius
05-25-2009, 11:05 PM
Are you using any weight on situps and hypers?

Marius
05-25-2009, 11:06 PM
Also what are your goals? gaining strength only or weight also? how tall are you? and what is your BF%?

Ruckus
05-26-2009, 07:07 PM
I'm about 5'9" maybe 13-14% bodyfat.
EDIT: Picture included now, abs only flexed. I'm also a type one diabetic which is why i have so much scarring on my lower stomach, have been getting shots there for 8 years:

http://img.photobucket.com/albums/v207/giddygorgon/0526091718a.jpg


I'm bulking while doing this, generally eating around 3200-3300 calories. I have gained from 153 around christmas time, which is slow, but my bodyfat is the same and I look a hell of a lot better now than I did then.

And yes, on hypers I'm using a 35 right now, situps is on an ab machine, so the weight isn't really important but yes increased resistance there too.

Ruckus
05-26-2009, 09:19 PM
Looking at the picture again, the shitty-ass camera washes out a lot of the definition and it's hard to see any real good indicators. Sorry!

Anyways, looking to gain size and strength.

Ruckus
05-29-2009, 02:43 AM
Sorry I couldn't post this up yesterday, the lifts were:

Squat:
135 x5
155 x5
185 x5
185 x5

Incline:
75 x5
95 x5
115 x5
130 x5

Deadlift:
155 x5
185 x5
215 x5
255 x5

Crunches x8x8x8x8

Last set of deadlifts was so hard. I had to strain so hard to just get it off the floor and each rep was extremely difficult. Time to step up my eating!

Krol
05-29-2009, 03:55 PM
Good work on the deadlifts man.

ehopkins932
05-29-2009, 06:28 PM
Nice job on the deads. I found that they are the most difficult part of this program...most people probably arent fully recovered from monday's squats.

Ruckus
05-30-2009, 02:13 AM
I dunno. For me I have a way easier time squatting than deadlifting regardless of recovery time.

My deadlift started at 155 for 5 in January and is still only at 255, squat started at 135 parralel and is now at 250 for 5 atg.

Ruckus
06-01-2009, 10:59 PM
So on friday I was working out way late (11 pm) on 3 hours of sleep so I just skipped squats. I know it's bad and all, but I was going to fail and I knew it. Today, I somehow managed to get 255 squat despite skipping friday, having 4 hours of sleep last night, and having sex twice about two hours before the gym, and having dropped 3 pounds in the past 5 days because I'm focusing on senior assassination and winning $500 and failing to eat enough. I have no idea how this worked out either, but I felt GOOD today. Weird.

Had to do bench first:
75 x5
95 x5
115 x5
135 x5 (almost failed on the fifth rep, was fucking annoyed and thought this workout was going to suck balls)
155 x5 (somehow super easy. No bouncing, was just easy for some unknown reason)

Squats:
135 x5
165 x5
195 x5
225 x5 (almost fell over backwards on the last rep, was dreading 255)
255 x5 (had to pause before fifth rep and it was a bit shallow, but i got it and i'm proud of myself)

Rows:
85 x5
95 x5
105 x5
115 x5
125 x5

Easy.

Hypers with a 35 x8 x8

Situps on ab machine x8 x8 x8 x8

I was shocked that I didn't fuck up the entire program with the last few days, but I lucked out and will stay better with eating and sleeping from now on.

Ruckus
06-04-2009, 12:54 AM
Got better sleep last night, been eating a shit-ton lately and feeling good.

Squats:
155 x5
175 x5
195 x5
195 x5

Incline:
85 x5
105 x5
125 x5
135 x5

Deadlift:
165 x5
195 x5
225 x5
260 x5

Situps x8 x8 x8

Very easy today, deadlifting was a breeze and I just felt real good. Good to get some sleep and not be super tired.