Since I haven't done madcow in a couple of months, I'm just making a new log with a more appropriate title.
Old log here.
Current stats (weights in kg)
Running 5/3/1 for the big 4 lifts, BBB accessory work but I'm flexible on the accessory stuff. I do want to keep doing chins, dips, and LTEs. I will also have a screwaround day to do power cleans and other oly-ish movements. Running 2-3 times per week (3-5 mile jogs or hill sprints) in addition to sporty type activities like softball and football.
No specific goal other than add weight on the bar without getting too fat to run. A 200x1 kg squat would be nice as well as a 100 kg overhead press. I think eventually I'd like to do a 3 wheel clean and jerk, though I might need real coaching for that. Maybe eventually learn how to really do a snatch. Whatever. I don't intend to compete in anything strength wise, I just want to maintain that bare minimum 2/3/4/5 level of strength.
92x5, 107x5, 122x7
82x10x5 (missed very last rep)
132x5, 155x5, 175x7
Chin BWx15, x12, x7
I was illegally DeathLifting today in the other gym - shitty bar with plastic sleeves and practically no knurling, so I had to go mixed grip as low as 155. If someone gives me shit, I'll just cop the "I can't read German" dumb foreigner excuse.
55x5, 62x5, 72x8
Had to clean the weight before pressing in the shitty gym. Left delt was tweaked, but maybe due to not stretching beforehand and inadequate warmup.
107.5x5, 122.5x5, 140x8
80x3, 90x3, 100x3 (PR)
I need to squat more during the week. Maybe I'll add front squats in on Mondays or something.
3.5 mile run today, easy pace about 8:30 with a 200m sprint at the end. Stopped at a chin up bar in the middle and 15 pull ups and 20 chins.
easy 2.5 mile run, about 8:30, stopping for pull ups (to chest) x10, pull ups x15, chins x10
I'm gonna try to do a muscle up soon.
92x3, 107x3, 122x11 (PR)
Dips BWx10, +40x10,x8,x7, BWx25
Weighted sit ups BWx10, +20x10x3
Windshield wipers x7, x7, x5
Yeah, these are the exact same weights as last week, I know. I made a mistake and misread what I should be doing last week. But I banged out 11 on my top set (better form this week on the shitty bench in the shitty gym), so I feel pretty good, as I think this is some kind of PR - that's basically 270x11 which I think I've never done before. Feeling a lot of swollertrophy after this workout.
I might do a bit o conditioning tonight, maybe just a 3-5 mile run. Edit: got in a 4.5 miler, decent pace at 8 min/mile.
Last edited by Motorschweitz; 06-25-2012 at 11:05 AM.
142x3, 165x3, 185x7 I am displeased with my performance on my top set, I was shooting for the 8-10 range.
Chins BWx5, +20x3, +35x4, +20x7, x6, x5 dangit, 35 kg wasn't so heavy before, I had to knock it down for my work sets.
Leg raises x10x2
DB Curlz 20x10, 22x10 did the leg raises supersetted with this, some BB shit to finish up
Last edited by Motorschweitz; 06-26-2012 at 11:54 PM.
Reason: i didn't do 23 sets of 10
57x3, 67x3, 75x7
had to power clean the bar up to press again, stupid shitty gym. But I get my power rack back next week.
Shankle-y complex (high pulls-squat clean-2x jerk) 12x2, 32x2, 52x2 just fucking around
Chins BWx5, +20x11, x10, x6
I have a manuscript due today but still made time for my workout. Some fucking around on the side even. Squat day tomorrow, but Germany v Italy tonight, hopefully I'm not too blasted tomorrow morning.
115x3, 132.5x3, 147.5x8
FS 60x3, 80x3, 100x3, 110x3 (PR)
Face pulls 50x10x3
Did one less BBB set so I could work my way up to another FS PR. I think around 120 I'll have to start a pseudo program to get my FS up to three wheels, I'll see about doing this on Mondays but I don't want it to interfere with DLs the next day. Anyway, decent workout today, squats were easier this week than last. No pins so couldn't go for a 9th rep, but mighta been able to hit it.