Member
Squats:
70 x 5
90 x 5
105 x 5
122.5 x 5
145 x 3
105 x 8
Easy enough.
Bench press:
35 x 5
45 x 5
55 x 5
62.5 x 5
75 x 3
55 x 8
Again, easy enough. Happy with bench progress so far as well. I had been stalled at 70 x 5 for like a year.
Power clean:
32.5 x 5
40 x 5
50 x 5
57.5 x 5
70 x 3
Last set was only meant to be 67.5 but so far cleans have been really easy.
Assistance:
Dips supersetted with chin ups:
bodyweight x 8, bodyweight x 6
bodyweight x 8, bodyweight x 6
bodyweight x 5, bodyweight x 5
Happy with dips progress.
Barbell curls 3 x 8 as well. 30kg.
However, left knee is feeling a bit awkward now...
Member
Squats:
72.5 x 5
90 x 5
107.5 x 5
125 x 5
145 x 5
Nice free squat PR!
Bench press:
35 x 5
45 x 5
55 x 5
65 x 5
75 x 5
Nice all time bench PR! Not too hard.
Power cleans:
35 x 5
45 x 5
50 x 5
60 x 5
70 x 5
A bit harder.
No assistance as a) my left elbow was hurting and b) was a bit rushed for time.
Member
Squats:
72.5 x 5
90 x 5
107.5 x 5
125 x 5
147.5 x 3
107.5 x 8
The 147.5 wasn't actually that hard. Pleased about that. Using a narrow grip seems to do in my left elbow as well. I'll have to use a wider grip next time - but then I won't get as much upper back stiffness.
Bench press:
37.5 x 5
45 x 5
55 x 5
65 x 5
77.5 x 3
55 x 8
Not too bad again. Happy with bench progress so far.
Power cleans:
32.5 x 5
42.5 x 5
50 x 5
60 x 5
72.5 x 5
Harder.
Assistance:
Chin ups superseted with dips:
bodyweight x 8, bodyweight x 6
bodyweight x 5, bodyweight x 5
Was rushed for time so had really short rest periods between sets. Usually I treat the bodyweight supersets as importantly as the main stuff, so have as much rest as needed. First set of dips was surprisingly easy, but elbows didn't seem to like the chin ups.
Member
De-load over. Trained pretty much consistently three times a week increasing my poundages for eight and a half weeks, so though it'd be time for some time off.
Back straight into things, though.
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
147.5 x 5
Not too hard at all.
Bench press:
37.5 x 5
47.5 x 5
57.5 x 5
67.5 x 5
77.5 x 5
Happy about the all time bench PR. Bench is really coming along on Madcows!
Power cleans:
35 x 5
45 x 5
52.5 x 5
62.5 x 5
72.5 x 5
For on last set was an abomination; I'll redo this weight I think.
Member
Good session tonight.
Squats:
72.5 x 5
90 x 5
110 x 5
110 x 5
Was only meant to be 107.5 but couldn't be assed to source the required plates.
Press:
37.5 x 5
45 x 5
62.5 x 5
60 x 5
Finally, one plate press. Be interesting to see where my push press is now given that my bench and press is much stronger than it was last time I tried it.
Deadlifts:
102.5 x 5
125 x 5
147.5 x 5
165 x 5
Quite hard, actually.
Member
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 3
110 x 8
Quite easy.
Bench press:
40 x 5
47.5 x 5
57.5 x 5
67.5 x 5
80 x 3
60 x 8
Bench was slowing down a bit in the middle of the lift.
Power cleans:
30 x a lot
40 x 5
50 x 5
60 x 5
70 x 5
Just playing about practising good form.
Finished with some barbell curls. Was hoping to do some dips but my elbow was having none of it.
Member
Squats:
75 x 5
92.5 x 5
110 x 5
130 x 5
150 x 5
Not too bad.
Bench press:
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
Easier than I thought it was going to be. 80 for 5 is a big PR for me.
Power cleans:
35 x 5
45 x 5
52.5 x 5
60 x 5
70 x 5
Member
Squats:
75 x 5
90 x 5
110 x 5
110 x 5
Harder than they should have been.
Press:
37.5 x 5
45 x 5
52.5 x 5
62.5 x 5
Excruciatingly difficult. I was feeling exhausted for some reason tonight.
Was farting a lot too in the presence of a rather hot female so went to bathroom and was ****ing for about half an hour.
Deadlifts:
130 x 3
150 x 3
165 x 1
175 x 1
185 x 1
190 x f, f
Was just far far too weak to even contemplate doing multiple sets of deadlifts. 130 was much slower than normal and I just knew that if I did 147.5 x 5 then I'd barely get any reps with 167.5, so I just went for some singles. Hopefully not too indicative of my real deadlift strength when I'm fresh, but I've never taken anything greater than 180 off of the floor, so technically I set a PB. Lifts were slow off of the floor but as soon as the bar reached my kneecaps it almost sped up, so my weakness is right off of the floor - 190 wouldn't even budge. To target my weakness I'm going to do some deficit deadlifts. And after that I'm going to do some high rep rack pulls to help with hypertrophy and to keep me from losing strength at the lockout.
Member
Swole lifts Smack. I hope to catch up with you soon. Maybe you could get injured to facilitate that for me?
Anyway, I was stalking TSR a bit and just noticed your debate with the med student on protein intake. She's not doing too well so far. Tell her she needs to focus her sceptical eye a little more before claiming she "knows" "facts" about something. It's stuff like that that makes me cringe about other med students. I can't believe you're having to tutor her on what ketosis is. ffs
I can kinda understand her point of view. As medics, we have to be more careful with what we say before just dishing out blanket statements. So for most people, the claim that 30% is safe target is true. It's perfectly safe. But that doesn't mean 35 or 40% isn't safe.
Argh, you're doing well with her, I'll let you handle it. I'm back over there in a week, if anything's unresolved I'll contribute.
Member
Well Scipio, fifth year medic and a bazillion times more knowledgeable than me, came in and laid the smack down. You, Ch0c and him can be to go-to guys for nutrition and the myth busters from now on.Originally Posted by Sami
Also, no, I ain't planning on getting injured so you can catch up. Just get a home gym already so you can train and study at the same time!
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