sking's log

[Oldster]

Man, typed a whole bunch and hit something wrong and lost it all. Computers should be outlawed at my house. I am an idiot with one. So now one whisky later, I'll try again!

I will slow it down a bit. Big breathe before lift off. I won't breathe out until the first lockout.

You can thank me after you get used to it and notice how much extra you gain from it.

Actually, I just decided to adapt the Bill Starr 5x5 approach to my CG bench, just like I am doing for the rest of my lifts, including regular bench before I replaced it with close grip. The program I'm following only ramps up to a single top set for any lift. I have no problem modifying the CG bench, however. I could do 3 set across at the top. Good idea? If I do that, I suppose I should trim down the warm-up sets a bit, yes?

3 decades of lifting has shown me that upper body pressing need VOLUME. A weekly volume (all pressing, overhead, benches and dips) of not less than 15total working sets, up to 35-40 is better. But that takes time to work your way up to. If I wouldn't have been so pig-headed as to not be willing to try volume sooner and started when I was a young buck like you I would be 100lbs ahead of where I am now.

295: I can see some slight deterioration in the 4th and 5th reps, more in the 5th. Deterioration, meaning my hips start to rise a little faster than my chest.
335: First rep is good. 2-5 butt came up too quickly and got progressively worse. The reason: It's heavy.

Jeez, don't flog yourself like that! I wouldn't be quite so hard on you. Rep five was starting to break down a little with 295, rep 2 was a bit suspect and rep 3 was poor with 335. Rep 4 it seemed like you had realized what you were doing and tried to correct it which you did to a degree. Rep five was abandoned at the right moment.

Overall, I would like to have obtained another inch of depth in almost all reps.

That is between you and the judges if you compete. If you don't, then be your own judge.

Did I pass?

With flying colors!

[sking1001]

Man, typed a whole bunch and hit something wrong and lost it all. Computers should be outlawed at my house. I am an idiot with one. So now one whisky later, I'll try again!

Haha, I hate that! That's happened to me on more than one occasion. Hmm...I should try whisky.

Thanks again :-)
Steve

[Les Hahn]

Nice job on the closegrips... looking real solid!

[sking1001]

Thanks, Callador!

[sking1001]

[sking1001]

Madcow Intermediate Week 9

Squat (light)
170x5, 210x5, 250x5x2

Press (STALL)
105x5, 125x5, 145x5, 165x2
Gonna reset to 150 next time. This sets me back to week 4 where I matched my 5RM when starting Madcow.

Deadlift
235x5, 280x5, 330x5, 375x5
This is a reset to just before week 6. Still feeling better about my form today.

Dumbbell Bench Press
40'sx10, 50'sx10, 60'sx10, 70'sx8, 80'sx8

Weighted Chin-ups
+25x5, +25x5, +25x7

Food Log:

[sking1001]

[sking1001]

Madcow Intermediate Week 9

This is getting ridiculous. I left the office for the gym at 11:11am and didn't return until 2:10pm, so I was gone for 3 hours. A few things contributed to this. Fridays are normally a little longer as it is, but then my wife's car wouldn't start, so I had to run home for a couple minutes to give her a jump (minds out of gutter) after my squats. I was able to return quickly to resume with CG bench. I also have a kid that I'm training now. He's hoping to play college football next year, and it's amazing the kind of misinformation kids can get from high school football coaches! These are the early stages of his training, so things will speed up from here.

Squat
170x5, 210x5, 245x5, 285x5, 335x3, 245x8

16" Close Grip Bench Press
105x5, 130x5, 155x5, 180x5, 210x5, 155x8
I'm not being stubborn about adding more volume to my bench, but for now I would like to complete this run of my current Madcow program the way it's laid out and add more volume on the next program. I'm thinking Smolov Jr. for bench.

Power Clean
70x3, 90x3, 105x3, 125x3, 140x3

Weighted Dips
+70x8x3

Barbell Curls
100x8, 105x8, 110x8

Triceps Extensions
95x10, 105x8, 115x4.5

Food Log:

[sking1001]

[sking1001]