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I had no money and petrol to go to the gym all last week. Failed on squats and was happy enough to have had maintained my bench strength. Now the knees were started to feel again funny again; I think I may have to add some squat variations to avoid knee issues. I think I may not last this cycle of Madcows; I may switch to more of a DUP/Autoregulated/RPE based programming; If these two weeks go to shit again. Of course as you guys know with my knee mishaps (that probably weakened my squats) and the high abundance of failed bench pres PR attempts; those two things may cause me to switch programs. May keep the Madcows AMRAP for my deadlifts.
The next program I'm running would be B.L.E.S.T and every five or six workouts resulting a PR attempt. I know my squats respond best to non-linear, for benching (sets of fives), and deadlifting (AMRAPS/MAX-EFFORT/DYNAMIC-EFFORT pulls).
Squat(lbs):
185 x 5 x 1
230 x 5 x 1
275 x 5 x 1
320 x 1 x 1 (I sunk it too deep and accidentally paused it?)
375 x 0 x 1 (Could not barge a rep; too many people were watching (felt embarrased; i used to rep this weight for 5 reps lol...)
Bench(lbs):
130 x 5 x 1
160 x 5 x 1
195 x 5 x 1
225 x 5 x 1
265 x 3 x 1 (Felt good)
200 x 8 x 1
Rows(lbs):
95 x 5 x 1
120 x 5 x 1
145 x 5 x 1
170 x 5 x 1
195 x 3 x 1 (Gotta keep it strict)
145 x 8 x 1
Done some arms... No cardio.
Last edited by Vampiric Aura; 06-27-2017 at 04:38 AM.
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Knee's feeling better; little sore after squatting though. I'm going to make a make-shift knee sleeves with socks, lol. As for the presses and deadlift: I PR'ed on both of em. Gonna push myself to get 375 for 3 reps soon on the squats; had enough of being PR'less on squats :/...
Squat(lbs):
185 x 5 x 1
230 x 5 x 1
280 x 5 x 2
Press(lbs):
60 x 5 x 1
75 x 5 x 1
90 x 3 x 1
95 x 5 x 1
110 x 5 x 1
125 x 8 x 1 (PR)
Deadlift(lbs):
230 x 5 x 1
275 x 5 x 1
320 x 5 x 1
385 x 8 x 1 (PR)
Vision: 
"The wind of heaven which blows through a dark horses ear." ~ Golifan
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Gonna change my program to a more DUP/Autoregulated/RPE based training especially for squats and bench. Gonna keep running the same programming rep scheme for deadlifts and OHP as their are already DUP/Autoregulated/RPE itself. Also going to stop doing cardio; as its impacting my recovery.
Squat(lbs):
185 x 5 x 1
230 x 5 x 1
275 x 5 x 1
320 x 5 x 1 (felt pretty hard, but I was adamant to push through)
375 x 0 x 1 (failed...)
Bench(lbs):
130 x 5 x 1
160 x 5 x 1
195 x 5 x 1
225 x 5 x 1
270 x 1 x 1 (wanted 3; failed on the second rep)
195 x 8 x 1
Chins
Didn't want to do accessories: I felt annoyed.
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Well, I guess here commences the B.L.E.S.T LN program.
I thought it was going to be an easy, but oh boy oh boy... I was wrong; this workout was really tough. Squats felt right at an RPE of 8, as for bench 8.5'ish (I could of remove 2.5kg via by a load drop and hit right at an rpe of 8 but nah...), and for pendlay rows well I felt really weak lol.
Squats (Beltlesss): 275 x 8 x 2 @ RPE 8
TnG Bench: 215 x 8 x 3 @ RPE 8.5 (Last set felt like an RPE of 9, lol)
Pendlay Rows: 140 x 8 x 3 @ RPE 7 (Blah...)
Finished off with some hammer curls, lol.
Last edited by Vampiric Aura; 07-04-2017 at 12:17 AM.
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Recorded in pounds (lbs)
Pause Squats (Beltlesss): 310 x 2 x 1 @ RPE 8 (felt good here; good to know my knees are feeling better).
Close Grip Bench: 195 x 6 x 3 @ RPE 6 (felt easy; should've increase the weight to weight to 210lb...)
AMRAP Deadlifts (Beltless): 245 x 5 x 1, 295 x 5 x 1, 345 x 5 x 1, 395 x 1 x 1 @ RPE 10 (failed on second rep; wanted 6-7 reps... Gonna try again next week)
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Squats w/belt: 315 x 4 x 4 @ RPE 8.5 (Sets got easier as it went by... Average an 8.5 RPE)
TnG Bench: 245 x 4 x 4 @ RPE 9.5 (Needed RPE 8.5, but pushed through, and unracked all of the sets; so I kind of felt happy about being independent with it)
Overhead Press: 135 x 3+ x 3 @ RPE 10 (My triceps and delts felt fatigued from benching; can't do anymore)
Ended off with some shoulder raises (superset); DB side raises and DB reverse fly's 20x10x3... Of course, no one cares about it....
May substitute the barbell overhead press with seated dumbbells, but thats my second option. I'll try doing hypertophy like work sets for OHP first before substituting it for dumbbell presses and switch going heavy on OHP when I bench for 2x3@9.5 on a bi-weekly schedule (then I could have a chance to push my overhead press).
Last edited by Vampiric Aura; 07-08-2017 at 01:35 AM.
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I was huffin n puffin all the way through; my lungs can't take it anymore lol. However, I felt pretty good today especially on benching.
Squats (Beltlesss): 275 x 8 x 3 @ RPE 8
TnG Bench: 220 x 7 x 4 @ RPE 8
Pendlay Rows: 155 x 7 x 4 @ RPE 7
Finished off with some curls and pushdowns.
Last edited by Vampiric Aura; 07-10-2017 at 11:16 PM.
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Felt like shit. My deadlifts felt heavy; no way I could lift 182kg/400+.... Also my elbows started hurting from pause squats and close grip bench (gotta be careful).
Pause Squats (Beltlesss): 355 x 5 x 3 @ RPE 7
Close Grip Bench: 200 x 5 x 3 @ RPE 6
AMRAP Deadlifts (Beltless): 245 x 5 x 1, 295 x 5 x 1, 345 x 5 x 1 @ RPE 9
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Working up to 3RM's and one back down set (load drop) of 3RM. Pretty easy on squats and bench (eventhough I hit the rack twice lol). Somehow, deadlifting felt hard, and of course I failed with 182kg/400lb again lol.
Squats w/belt: 365 x 3 x 1 @ RPE 9, 345 x 3 x 1 @ RPE 8.5
TnG Bench: 270 x 3 x 1 @ RPE 9, 255 x 3 x 1 @ RPE 8 .5
Deadlifts (Beltless): 355 x 2 x 1 @ RPE 6, 400 x 0 x 1 @ RPE 11 (no rep)
Was annoyed; didn't bother doing accessories :/.
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Didn't had enough sleep; my recovery is bad. Felt super fatigued and tired. Workout was pretty had, but pushed through. I wanted to push heavy on Deadlifts, but my body says no.
Squats (Beltlesss): 280 x 8 x 2 @ RPE 8
TnG Bench: 225 x 8 x 3 @ RPE 8
Some Light deadlifts: 250 x 5 x 2
No accessories; had no energy left.
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