sking's log

[sking1001]

Thanks, Callador!

I hear you..peaks are overrated :-)

I changed the supinated hand on my alternate grip from the right hand to the left and back again on deadlifts today, thinking that it would help balance me out...I dunno. Looking forward to curls again on Friday. It seems the tendinitis around my biceps has creeped up a little higher, but it's only mild. I put on my support strap today before doing pull-ups, which can hurt more than curls. I think as I get more experienced, I'm learning how to deal with injuries better. My shoulder that I was having trouble with is almost totally healed.

[sking1001]

Madcow Intermediate Week 2

Squat (light)
140x5, 175x5, 210x5x2

Press
95x5, 115x5, 125x5, 145x5

Deadlift
225x5, 265x5, 305x5, 350x5

Used a hook grip on 305...pretty painful on the thumbs. I can do it with DOH, but I was just curious how hook grip would feel...must take some getting used to. Alternate on working set, of course.


Sit-ups
3x10

Pull-ups
3x10

[sking1001]

Madcow Intermediate Week 2

Pretty fatigued after Madcow Friday. With the extra volume on the backdown sets, I'm almost 90 minutes into my session before I even get to the assistance lifts. I train on my lunch "hour". I left the office at 11:34 A.M. and didn't get back until 1:53 P.M.

Squat - Video
140x5, 175x5, 210x5, 245x5, 290x5, 210x8
Woops. I was supposed to do a triple on the working set, but I did 5 reps out of habit. I almost got an UNSOLICITED spot, but I showed him...haha.

Bench
115x5, 145x5, 175x5, 200x5, 235x3, 175x8

Power Clean
65x5, 80x5, 100x5, 115x5, 130x3, 100x8

Weighted Dips
+55x8x3

Barbell Curls
80x8, 95x8x2

Triceps Extensions
65x12, 85x8, 95x8

[sking1001]

Madcow Intermediate Week 3

Squat
145x5, 180x5, 220x5, 255x5, 290x5

Bench
120x5, 145x5, 175x5, 205x5, 235x5

Power Clean
65x5, 80x5, 100x5, 115x5, 130x5


No assistance today...kept this one to a little over an hour.

[crucified_ego]

2 weeks (and a day) down and on track to beat some PRs next week? Kick ass!

[sking1001]

Thanks. Those PRs are so old...really looking forward to getting ahead again!

[sking1001]

Madcow Intermediate Week 3

With my body fat approaching 18%, I thought I would lower my calories a bit for my recovery (light) day. I only ate 4 eggs (and a banana) this morning, but I nearly ran out of gas on my last set of pull-ups.

Squat (light)
145x5, 180x5, 220x5x2

Press
95x5, 115x5, 125x5, 145x5

Deadlift
225x5, 265x5, 310x5, 360x5
Woops. I was supposed to do 355 for the working set but didn't notice until after.

Sit-ups
3x10

Pull-ups
3x10 - not even sure if I should count that last rep of set 3, but I did. I'm usually very strict.

[sking1001]

I usually try to take photos monthly, but it's been a couple. I've been eating very well. Here's the result of the last 2 months:

Taken June 24, 2011:
IMG_0001.8.June.11.jpg

Taken last night, September 8, 2011:
IMG_0001.9.Aug.11.jpg

[sking1001]

Madcow Intermediate Week 3

I just realized that on Fridays, with the assistance work, the volume is 27 sets.

Squat - Video
145x5, 180x5, 220x5, 255x5, 295x3, 220x8

Bench
120x5, 145x5, 175x5, 205x5, 240x3, 175x8
Surprisingly easy. I still have to baby my shoulder, but I'm learning to deal with it. Ice and rehab work in the evening are common.

Power Clean
65x5, 80x5, 100x5, 115x5, 135x3, 100x8

Weighted Dips
+55x8x2

Barbell Curls
95x8, 100x8x2

Triceps Extensions
85x8, 95x8, 110x8

[sking1001]

Madcow Intermediate Week 4

I mowed the yard yesterday. I didn't wear a mask, and I was up at various hours throughout the night all clogged up. I actually wondered if I had a fever about an hour before my training session. I wasn't very productive at work, but I took some Tylenol, ate my usual 8 eggs, banana and milk, and the training session went just fine. Also on an up note, I think my shoulder might actually be healing. I haven't iced it for a few days and hardly felt it at all during bench :-)

Squat (matched PR) - Video
150x5, 185x5, 220x5, 260x5, 295x5

Bench (matched PR)
120x5, 150x5, 180x5, 210x5, 240x5
240 felt harder than I remembered, but I'm certain I was just feeling a bit fatigued, because 210 was very easy, and thinking back on it, I had it in my mind that I was doing 220 instead of 210. I wonder if I loaded the bar wrong? Can't remember.

Power Clean
70x5, 85x5, 100x5, 120x5, 135x4, 135x1 (miscounted reps)

Weighted Hypers
35x15x2

Weighted Sit-ups
10x12x4