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SquatSoldier
07-07-2009, 10:25 PM
So I am currently on a Madcows 5 x 5 hoping to make some progress. I changed the program up a bit [i know i shouldnt but w/e], instead of doing rows i do pull ups and I switched the assistance so on DAY C i wont be too loaded with the assistance exercises.

Best lifts up to Date:
Squats: 245 x 3 ATG
Bench: 150 x 5
Deadlifts: 290 x 5

I am 5'8 and 160-165 lbs ish, at about 11 - 12 % bf.

Advice, comments, suggestions are all welcomed.

Thanks guys

sbigp92
07-07-2009, 11:30 PM
damn bro those are some amazing lifts for 13! i wont give adivce because im not allowed to but i will say that ur gonna be a strong motherfucker if u keep it up.

president_fad
07-07-2009, 11:41 PM
ya, u make me feel like a turd, keep it up.

Davidthefat
07-08-2009, 12:08 AM
Hmm... I had those lifts when I was 14, but GL... You started lifting younger than me

SquatSoldier
07-08-2009, 04:02 PM
^ Thanks guys and DTF you were about 40 lbs heavier than me too

Dunno how to multi quote so yeah

7/08/09

Squats
165 x 2 x 5
- light squats, and to update you guys I reset my squats since they were stalling so I will be doing 235 x 3 on friday.

Military Press
95 x 4 [Tied PR]
- def needs reseting, not making any progress so yeah. Gonna hit back to 85 and go from there next week.

Deadlifts
295 x 5 [+5 lbs PR]
- yeah yeah, PR, grinded out the last one which was sorta hard but got it.

DB rows
45 x 5 x 5 each hand
55 x 5 x 5 each hand
65 x 5 x 5 each hand
- did these to work on grip and to help my DL lockouts. Didnt go too heavy.

Weighted Hypers
+ 35 lbs x 10
+ 35 lbs x 10
+ 35 lbs x 10

DFL
07-08-2009, 04:51 PM
^ Thanks guys and DTF you were about 40 lbs heavier than me too

Dunno how to multi quote so yeah

7/08/09

Squats
165 x 2 x 5
- light squats, and to update you guys I reset my squats since they were stalling so I will be doing 235 x 3 on friday.

Military Press
95 x 4 [Tied PR]
- def needs reseting, not making any progress so yeah. Gonna hit back to 85 and go from there next week.

Deadlifts
295 x 5 [+5 lbs PR]
- yeah yeah, PR, grinded out the last one which was sorta hard but got it.

DB rows
45 x 5 x 5 each hand
55 x 5 x 5 each hand
65 x 5 x 5 each hand
- did these to work on grip and to help my DL lockouts. Didnt go too heavy.

Weighted Hypers
+ 35 lbs x 10
+ 35 lbs x 10
+ 35 lbs x 10

strong ass deadlifting bro

SquatSoldier
07-08-2009, 05:21 PM
strong ass deadlifting bro

thanks, havent hit 3 plates for 5 yet so im not exactly satisfied

Billsterl
07-08-2009, 05:46 PM
hey peter

Weilder
07-08-2009, 05:47 PM
Dam man you got some jacked lifts for 13.

SquatSoldier
07-08-2009, 06:15 PM
Dam man you got some jacked lifts for 13.

thanks

and sup billy

Samsuperjew
07-08-2009, 09:50 PM
nice deads brah

SquatSoldier
07-10-2009, 06:20 PM
^ thanks brah

7/10/09

Squats - 245 x 3 [tied PR], 170 x 8
- are you fckign serious. The weight i used on monday was actually 275 prolly, got the weight wrong. It was pretty easy today, so yeah.

Bench - 155 x 3 [+ 5 lbs PR], 11 5 x 8
- busted the weight I stalled on before. My elbows flare out a bit, so i gotta work on my form a bit.

Pull ups - + 35 lbs x 5 [PR + 10 lbs], 3 , 3
- good, gonna go for 6 reps next week.

Incline DB
45 x 8
50 x 5
45 x 8
- did these instead of dips cause dips really hurt my shoulders

Billsterl
07-10-2009, 06:42 PM
man you do your negatives sooo fast lol, do it more controlled, and you will tuck your elbows no doubt, and going down so fast is screwing up your form, so u'll prob bench more if you went down a bit slower

good work though :D

SquatSoldier
07-10-2009, 06:58 PM
slow negatives are farking hard, and your just talking about bench right, or all the lifts in general?

SquatSoldier
07-13-2009, 07:47 PM
7/13/09

Squats
245 x 5 [+2 Rep PR]
- Yes, gotta remember to keep my elbows under the bar though. Was a good set, really grinded it out out the end.

Bench
155 x 4 [+ 1 Rep PR]
- DAMNIT. Shoulda gotten it but the bar slammed against the hooks since my elbows were sorta flaring again and it stopped me from locking it out. Gonna repeat the 5 reps next week but gonna move on, on Friday.

Pull ups
+ 35 lbs x 5, 4 , 3
- One rep PR. Pretty good, chin is parallel/above bar every rep.

Hammer Curls ss Pushdowns
17.5 x 12 x 12 ss 5th stack x 12
17.5 x 10 x 10 ss 5th stack x 10
17.5 x 9 x 9 ss 5th stack x 10

Billsterl
07-13-2009, 07:49 PM
slow negatives are farking hard, and your just talking about bench right, or all the lifts in general?

just do them with more control, it looked alot better today

SquatSoldier
07-15-2009, 07:10 PM
^ iight , and i will be at the y on friday


7/15/09

Squats
175 x 5
175 x 5
- Easy, done pretty quickly. Did em outside the rack today.

Strict OHP
95 x 5 [+ 1 Rep PR}
- Thought about reseting, but when i did the warmups they felt really light so just went for it and got it.

Deadlifts
300 x 5 [+5 lbs PR]
- Progressing very nicely. Used chalk for the first time today, actually made my calluses worse but my grip on the bar was a lot better.

DB Rows
45 x 5 x 5
55 x 5 x 5
65 x 8 x 8 [+3 Reps PR]
- Form wasnt too great, gonna stick with weight and reps for next week. Did em too help with deadlift lock out.

Hypers
2 x 10 + 25 lbs

zachmanman
07-16-2009, 01:48 AM
Doing squats outside the rack feels so good and dangerous at the same time. Its kind of like freeballin.

SquatSoldier
07-16-2009, 09:55 PM
^ you know who i am back at bb.com right?

and yes it makes me feel like a BAMF

SquatSoldier
07-17-2009, 07:58 PM
7/17/09

Squat
250 x 3 [+ 5 lb PR]
175 x 8
- Gotta look up a bit more, just noticed I was looking down. Besides that everything else is good, still progressing.

Bench
160 x 3 [+ 5 lb PR]
120 x 8
- Lol, on the last set the weight was unbalanced, but w/e. And started tucking my elbows more, really helped.

Pull ups
BW + 35 x 5
BW x 5
BW + 25 x 5
- Gonna use another rep range, so workload isnt as much. Really starting to stall and feel it.

Incline Bench
40 x 8
50 x 6
40 x 6
- Gotta lighten these up.

GHR
2 x 10

zachmanman
07-19-2009, 10:43 PM
^ you know who i am back at bb.com right?

and yes it makes me feel like a BAMF

ya name and logs match up on both sites, thats why i commented here

SquatSoldier
07-20-2009, 07:46 PM
^ iight

7/20/09


Squats
250 x 5 [PR + 5 lbs]
- I have a feeling my hips are rising a bit faster than my shoulder, what are the potential reasons for this? And when I was about to do my workset, some guy bumps into the bar. Overall it was good.

Bench
155 x 5 [+ 1 rep]
- Got the weight from last week, still gonna do 165 x 3, and 160 x 5 the next monday. Not too sure if my elbows were flaring, was tryna tuck.

Strict Pullups
BW x 6
+ 10 X 4
+ 20 x 3
+ 27.5 x 5
+ 20 x 4
- Did something different today, and my form was a lot better, no kipping at all. My chin was above the bar every rep, with no swinging.

BB curls ss OH Tricep Ex.
50 x 8 ss 35 x 10
40 x 10 ss 35 x 10
40 x 10 ss 35 x 10
- amazing pump

SquatSoldier
07-23-2009, 10:04 AM
7/22/09

- before going in to this workout I had DOMS in my lowerback, triceps, chest, lats, and a bit in my quads

Squats
175 x 5
175 x 5
- didnt rest very long between sets, was sweating like a mofo

Press
100 x 1
90 x 4
- gotta reset these, they arent going anywhere

Deadlifts
305 x 5 [+ 5 lb PR ]
- back was sore so deadlifting was extra hard for me, still got through it tho

- posted this workout late cause i was hanging out with some friends last night and didnt get access to a computer either

vsvs
07-23-2009, 10:56 AM
lol wow you can out-deadlift 95% of the guys at my gym

sbigp92
07-23-2009, 12:13 PM
yea im with vsvs, thats a strong deadlift. i think u could compete later on in powerlifting if ur 13 and repping 300 on deads.

SquatSoldier
07-24-2009, 06:56 PM
Sbigp92: thanks, iunno, i dont use a belt either, hopefully will hit 4 plates by end of summer
VSVS: where you at in toronto?

7/24/09

Squats
255 x 3 [+ 5lb PR]
175 x 8
- another PR with squats, feels good man. Lower back was still a bit sore from DLs on wednesday, so my hip drive wasnt too great.

Bench
165 x 2
125 x 8
- damn it, i fcked up both my elbow earlier today (banged em against a wall), they felt alright after icing em, but my stability while benching was ****, even during warm up sets. Gonna go for 160 x 5 on monday, and 165 x 3 again the following friday.

Pull ups
20 x 5
25 x 5
25 x 4
- gotta warm up for these, the weight felt so awkward on the first set so yeah. Otherwise a good set, cept that i missed the last rep.

Incline DB
40 x 8
45 x 8
45 x 8
- lightened these up.

- 2 sets of GHR ss Pull Aparts ss Ab machine

SquatSoldier
07-27-2009, 07:39 PM
7/27/09

Squats
135 x 5
165 x 3
195 x 3
225 x 2
255 x 5
- gonna start writing out my warm ups as well, my form was crap so iuno if its a PR, gonna stick with the weight next week.

Bench
95 x 5
95 x 4
115 x 3
135 x 2
160 x 5 [PR + 1 Rep]
- my bench form was alright, gotta remember to tuck my elbows, still PR.

Pull ups
Bw x 5
+ 10 x 5
+ 20 x 3
+ 30 x 3
bw x 6
bw x 6
- i was pretty much at the 4th rep but didnt get my chin over the bar. Im using a slightly narrow grip so theres always some swinging, but i try to keep it to a minimum, the last three sets, i only had about 30 seconds between so yeah

Hammer Curls ss Pushdowns
20 x 8 x 8 ss 40 x 10
20 x 8 x 8 ss 50 x 10
20 x 8 x 8 ss 50 x 10

SquatSoldier
07-29-2009, 04:50 PM
7/29/09

Squats
95 x 5
135 x 5
175 x 5
175 x 5
- light day today, easy

Strict OHP
45 x 5
60 x 3
75 x 3
90 x 5
- easier than the last time I did it, hopefully break my last PR and not stall

Deadlifts
135 x 4
185 x 3
225 x 2
275 x 1 [PR + 10 lbs]
310 x 5 [PR + 5 lbs]
- 275 was a PR since I double overhanded it without using chalk, lol. 310 x 5 was good, last rep I hitched the weight a bit, was breathing through my stomache, pushing chest out, using leg drive, and looking slightly up so that my lower back would be arched and not rounded.

DB Rows
40 x 10 x 10
50 x 10 x 10
60 x 10 x 10
- pretty easy, will up the weight next time

Banded Pull Aparts
band x 10 x 8

SquatSoldier
07-31-2009, 04:59 PM
7/31/09

Squats

135 x 5
165 x 3
195 x 3
225 x 2
255 x 3
175 x 8
30 minutes later....
135 x 5
155 x 3
155 x 3
- Squat wise, when I was doing high bar a couple of problems came up:
- Back got rounded during the ascending phase, because I'd lose the arch when I was at the bottom of my squat.
- Back wasnt tight, so the weight felt heavier than normal, and when I did tighten my back the weight felt lighter, and my back was better, fixed it up during 175 x 8.
- After my workout, Billy convinced me to switch to low-bar, so I tried it, and with a tight/arched back, I didnt really have a rounded back, which was good.
- Wrists, and rear delts are killing me right now, prolly normal since it was the first time I did low bar squats, and my hamstrings, calves, and glutes are more sore lol.
- Question for readers, Should I reset the weight on Monday? Or just go 255 x 5, low bar?

Bench
95 x 5
115 x 3
140 x 2
165 x 3 [+ 1 rep PR]
115 x 8
- good, elbows were pretty tucked, gotta remember to lock out, in case something happens and I drop the weight on my face.

Pull ups
bw x 8
+ 10 x 6
+ 20 x 5
+ 25 x 4
bw x 8/9
- went a little too much volume for warm ups, so I didnt get the reps I wanted with 25 lbs, but w/e, for the last set, billy counted 9 and I counted 8 so lol.

Incline Bench
40 x 8
40 x 8
- real exhauseted at this point, so didnt really push my self.

vsvs
08-01-2009, 11:36 AM
get a belt if u dont already use one for squats? my problems stopped when i started using a belt
im in north york btw, but i go to markham ymca, even though north york ymca is closer lol

SquatSoldier
08-03-2009, 04:21 PM
8/03/09

Squats
135 x 5
185 x 3
215 x 3
245 x 5
135 x 5
- did em all low bar, wrists are still a bit sore but my delts feel a lot better, still a bit of a back round but much better, looking forward to a deload, been squatting 3x a week for 12 weeks now so yeah

Bench
95 x 5
95 x 3
115 x 3
140 x 2
165 x 2
- bench stalled, but w/e made some pretty good progress on em already, looking forward to a deload on these as well

Pull ups
BW x 12
BW x 8
BW x 6
- None of these were to failure, just some light pull ups since I am deloading soon

DB Curls ss Band pull aparts
20 x 10 x 10 ss band x 10
20 x 10 x 10 ss band x 10
15 x 10 x 10 ss band x 10



get a belt if u dont already use one for squats? my problems stopped when i started using a belt
im in north york btw, but i go to markham ymca, even though north york ymca is closer lol

why dont you come to the north york one, and i'd like a belt but i dont have a credit card and i dunt wanna ask my parents, and i see you posted im my log at bb.com

latetext
08-13-2009, 11:44 AM
wow. impressive. 13 years old and you own me lol. shit.
very young though, i hope your growth doesn't get stunted or anything weird like that (despite studies saying it doesn't stunt growth). Get big and grow tall!! yeye