Odysseus Tries Modified Madcow

[Odysseus]

4/16

Squat
135x5
165x5
200x5
230x5
265x3, missed 2 reps

Bench-finally giving benching a go again. Starting really light
45x5
65x5
85x5

Dead Lift
200x5
240x5
280x5
320x5

Row
95x5
115x5
135x5
155x5

Prone Trap Raise
Elliptical 18 mins

[Odysseus]

4/20

Squat-dropped down
115x5
145x5
175x5
205x5
235x5

Press
50x5
60x5
75x5
85x5
100x5

Dead Lift
185x5
225x5
260x5
300x5

Chins
Elliptical 16 mins

4/22

Squat
115x5
145x5
175: 5, 5, 5

Bench
45x5
65x5
85: 5, 5

Row
95x5
115x5
135x5

Elliptical 16 mins

4/24

Squat
115x5
145x5
175x5
205x5
240x3
175x8

Press
50x5
60x5
75x5
85x5
105x3
75x8

Clean
85x5
100x5
115: 3, 3, 3

[Odysseus]

4/26

Squat
120x5
150x5
180x5
210x5
240x5

Bench
45x5
65x5
85x5
90: 5, 5, 5

Dead Lift
190x5
230x5
265x5
305x5

Row
95x5
115x5
135x5
140x5

Prone Trap Raise
Treadmill 17 mins

4/30

Squat
120x5
150x5
180: 5, 5,5

Press
60x5
75x5
85x5
100x5

Chins
Elliptical 17 mins

5/2

Squat
120x5
150x5
180x5
210x5
245x3
180x8

Bench
45x5
65x5
85x5
95x5

Clean
70x5
85x5
100x5
115: 3, 3, 3, 3, 3

Row
95x5
115x5
135x5
145x5

Prone Trap Raise
Elliptical 17 mins

[Odysseus]

5/4

Squat
120x5
150x5
180x5
210x5
245x5

Press
50x5
65x5
75x5
90x5
105x5

Dead Lift
190x5
230x5
270x5
310x5

Treadmill 18 mins

5/7

Squat
120x5
150x5
180: 5, 5, 5

Bench
45x5
65x5
85x5
95: 5, 5

Row
95x5
115x5
135x5
150x5

Prone Trap Raise
Treadmill 18 mins

5/9

Squat
120x5
150x5
180x5
210x5
250x3
180x8

Press
50x5
65x5
75x5
90x5
110x3
75x8

Clean
75x5
90x5
105x5
120: 3, 3, 3, 3, 3

Chins
Elliptical 18 mins

[Odysseus]

5/12

Squat
125x5
155x5
185x5
215x5
250x5

Bench
45x5
65x5
85x5
100x5

Dead Lift
195x5
235x5
275x5
315x5

Row
115x5
135x5
155x5

Prone Trap Raise
Treadmill 19 mins

5/14

Squat
125x5
155x5
185: 5, 5, 5

Press
65x5
75x5
90x5
105x5

Chins
Elliptical 19 mins

5/15

Squat
125x5
155x5
185x5
215x5
255x3
185x8

Bench
45x5
65x5
85x5
100: 5, 5

Clean
75x5
90x5
105x5
125: 3, 3, 3, 3, 3

Row
115x5
135x5
155x5
160x5
Prone Trap Raise

[Odysseus]

5/19

Squat
125x5
155x5
190x5
220x5
255x5

Press
55x5
65x5
80x5
95x5
110x5

Dead Lift
200x5
240x5
280-hurt myself on last warmup set. Strained back. Shut down for about a week. This sucked.

[Odysseus]

After the back injury I dropped down the weight a little

Week 1

5/27

Squat
120x5
150x5
180x5
210x5
245x5

Press
50x5
65x5
75x5
90x5
105x5

Dead Lift-just did warm up sets
185x5
225x5
260x5

Chins
Treadmill
17 mins

5/29

Squat
120x5
150x5
180: 5, 5

Bench
45x5
65x5
85x5
100: 5, 5

Row
115x5
135x5
145x5

Prone Trap Raise
Elliptical 17 mins

5/31

Squat
120x5
150x5
180x5
210x5
250x3
180x8

Press
50x5
65x5
75x5
90x5
110x3
75x8

Clean
70x5
85x5
100x5
115: 3, 3, 3, 3, 3

Chins
Elliptical 17 mins

[Odysseus]

Week 2

6/3

Squat
125x5
155x5
185x5
215x5
250x5

Bench
45x10
65x10
85x8
105: 5, 5, 6

Dead Lift
185x5
225x5
260x5
300x5

Row
115x5
135x5
150x5

Prone Trap Raise
Treadmill 18 mins

6/5

Squat
125x5
155x5
185: 5, 5, 5

Press
65x5
75x5
90x5
105x5

Chins
Elliptical 18 mins

6/7

Squat
125x5
155x5
185x5
215x5
255x3
185x8

Bench
45x10
65x10
85x9
110x5
115x5

Clean
75x5
90x5
105x5
120: 3, 3, 3, 3, 3

Row
115x5
135x5
155x5
160x5

Prone Trap Raise

[Odysseus]

Week 3

6/10

Squat
125x5
155x5
190x5
220x5
255x5

Press
55x5
65x5
80x5
95x5
110x5

Dead Lift
190x5
230x5
265x5
305x5

Chins
Treadmill 19 mins

6/12

Squat
125x5
155x5
190: 5, 5, 5

Bench
45x11
65x10
95x6
115: 5, 5, 5

Row
115x5
135x5
155x5
165x5

Prone Trap Raise
Elliptical 19 mins

6/14

Squat
125x5
155x5
190x5
220x5
260x3
190x8

Press
55x5
65x5
80x5
95x5
115x3
80x8

Clean
75x5
90x5
105x5
125: 3, 3, 3, 3, 3

Chins

[Odysseus]

Week 4

6/16

Squat
130x5
160x5
195x5
225x5
260x5

Bench
45x12
65x11
95x7
115x5
120: 5, 5

Dead Lift
190x5
230x5
270x5
310x5

Row
135x6
155x5
165x5

Prone Trap Raise

6/18

Squat
130x5
160x5
195: 5, 5, 5

Press
65x5
80x5
95x5
110x5

Chins
Treadmill 20 mins

6/20

Squat
130x5
160x5
195x5
225x5
265x3
195x8

Bench
45x12
70x10
100x8
120: 5, 5
125x5

Clean
80x5
95x5
110x5
130: 3, 3, 3, 3, 3

Row
135x5
155x5
170x5

Prone Trap Raise