Frat Hard, Lift Harder

[TFM]

Looking to develop a solid base of strength for future exploits in the sport. Will be running Madcow'x 5x5, Mon.-Wed.-Fri. for as long as I am seeing results. Ran the program for 13 weeks earlier in the year and saw tremendous gains, peaking around 7/7/10. Since then, I ran Smolov Jr. (Bench) in hopes of increasing my total. Turned out to be a poor decision, as all of my lifts have dropped significantly since that point. Looking to not only get back to where I was 2 months ago, but to eclipse my previous totals, and work towards a respectable total.

Lifting Stats (as of 7/7/10):

Bench: 220 lb. X 3

Squat: 275 lb. X 5

Deadlift: 275 lb. X 4

Row: 155 lb. X 5

OHP: 130 lb. X 4

Lifting Stats (as of 9/10/10):

Bench: 215 lb. X 1

Squat: 250 lb. X 3

Deadlift: 235 lb. X 5

Incline: 160 lb. X 5

Chin-Ups: BW + 25 lb. X 5

Dips: BW + 30 lb. X 8

Body Stats

Height: 6'

Weight: 195 lb.

Bodyfat: 10% (as of 9/1/10)

FIRST WORKOUT ON MONDAY

[TFM]

a. Bb squat
1. 115 lb. X 5
2. 140 lb. X 5
3. 170 lb. X 5
4. 200 lb. X 5
5. 230 lb. X 5


b. Bb bench
1. 95 lb. X 5
2. 115 lb. X 5
3. 140 lb. X 5
4. 160 lb. X 5
5. 185 lb. X 5

notes: Paused all reps (1 sec.) until final workset

c. Bb row
1. 70 lb. X 5
2. 90 lb. X 5
3. 105 lb. X 5
4. 120 lb. X 5
5. 140 lb. X 5

d. Weighted hypers
1. 45 lb. X 8
2. 45 lb. X 8

e. Weighted decline sit-ups
1. 35 lb. X 8
2. 35 lb. X 8
3. 35 lb. X 8
4. 35 lb. X 8