Strength Cult

[Keith]

So I got it it in on vacation friday but labor day the gym was closed. Feel like I have been f=drifting since the meet in August my kid will be back in school next week I will be back to a regular routine. I am going to run Madcow for a couple of months and see if I cant put on 10lbs.

Friday August 29th

squat
45 x 10
135 x 5
185 x 5
225 x 2
245 x 2
275 x 1

310 x 3 x 2

Press
WU
135 x 3 x 3

Deads
wu
325 x 5

nothing special but got it done

[Keith]

Wed. Sept 3

Squat (Light)
WU
135 x 5
185 x 5
225 x 5

Press
120 x 5 x 5

Deads
wu
330 x 5

Press has been stuck since the meet in August so I just sucked it up de-loaded it. I guess it is possible that pressing once a week is not enough but I was making progress up until the meet so I will give it 6 weeks or so

I have to check but I think 330 x 5 is a rep PR so that is good and it feels like I got a few weeks of progress in me with 5s. I havent figured out my #s for madcow yet but I am planning to start on the light side and ramp up my eating and sleeping I would like to get bigger (wider).

[Adam Skillin]

So I got it it in on vacation friday but labor day the gym was closed. Feel like I have been f=drifting since the meet in August my kid will be back in school next week I will be back to a regular routine. I am going to run Madcow for a couple of months and see if I cant put on 10lbs.

Friday August 29th

squat
45 x 10
135 x 5
185 x 5
225 x 2
245 x 2
275 x 1

310 x 3 x 2

Press
WU
135 x 3 x 3

Deads
wu
325 x 5

nothing special but got it done

Just keep getting it done, man. Special will happen. What made you decide on Madcow?

[Keith]

What made you decide on Madcow?

I want to put on 10lbs of bodweight. I am thinking that madcow has a little more volume and some room for ignorance (like barbell rows and incline bench and flyzzz) My training partner ran madcow and liked it. So I figured I would give it a go. I will probably go back to TM after I run madcow for one or two cycles.

[Keith]

Friday Sept 5th (Madcow #2)

Squat
135 x 5
185 x 5
225 x 5
245 x 5
285 x 3
225 x 8

Bench
100 x 5
120 x 5
150 x 5
170 x 5
200 x 3
150 x 8

BB Rows
100 x 5
120 x 5
150 x 5
170 x 5
200 x 3
150 x 8

Curls and Flyzz for the pump

I started light to get a feel for the program. I liked it. 8 reps is a little more than I am used to. BB rows are fun. Hopefully they will help me put on quality weight.
BW = 218 (morning undressed)

been listening to Katie Got Bandz for the psych
https://www.youtube.com/watch?v=fXV-VD6dA6Y

[Keith]

Monday Sept. 8

Squat
135 X 5
185 x 5
225 x 5
250 x 5
285 x 5

Bench
105 X 5
125 x 5
155 x 5
175 x 5
200 x 5

BB Rows

135 x 5 x 2
155 x 5
175 x 5
200 x 5

DB incline, incline flyz, curlz for the pump

felt great today. still kind of easy but I feel strong and psyched to train. I ordered 12 decks of cards from amazon. Gonna start practicing ripping decks in half.

[Keith]

Wed. Sept 10

Squat
135 x 5
185 x 5
225 x 5

Press
125 x 5 x 5

Deads
WU
335 x 5 (PR, over/under grip)
275 x 4 (hook grip)

Feeling good. Glad to be getting a PR again.
Started tearing cards. its hard and it hurts. I got through a suit -- like 16 cards. Hands felt shredded. But tearing through the cards after a few minutes of failure felt pretty awesome.

[Keith]

9/12/14

squats
135 x 5
185 x 5
230 x 5
255 x 5
290 x 3
230 x 9

Bench
105 x 5
135 x 5
155 x 5
180 x 5
203 x 3
155 x 10

BB Row
135 x 5 x 2
155 x 5
185 x 5
205 x 3
155 x 10

DB Incline Bench, incline flyz, tris and bi for the pump

felt great, still kind of light, got a nice pump on at the end. Need to get back to the chiro. I got a bulging disc and sometimes it squeezes a nerve and a got a electric surge that goes right into my ass. But no pain otherwise.

[Keith]

9/15/14 Monday

Squat

45 x 5
135 x 5
185 x 5
225 x 5
255 x 5
290 x 5

Bench
45 x 10
105 x 5
135 x 5
155 x 5
180 x 5
203 x 5

BB Rows
135 x 5 x 2
155 x 5
185 x 5
205 x 5

solid training. feel great (autumn weather in Jersey is beautiful--low 70's, sex drive is high (I take this as a proxy for testosterone levels but I have no science to back that), walk around feeling good and strong. Ditched the elbow sleeve today. My elbow had been hurting during squats and benching for about 4 months. The pain went away after I took a break following the meet in August and hasnt really been back since. so I dumped the sleeve (which smelled like a giant ass after about 10 minutes of training). so far so good. Been looking forward to deadlifting 340 on Wed. all weekend. I think I can dead 405 X 1 any time I want now; but I am gonna run 5s until I stall and then mess around with trips and singles.

[Keith]

9/17/14 Wed.

Squat
45 x 5
135 x 5
185 x 5
225 x 5
245 x 5

Press
45 x 5
65 x 5
95 x 3
115 x 3

130 x 5 x 5

Deads
135 x 5
225 x 5
315 x 1
325 x 1

340 x 5 (PR)

felt great. Feeling a lot less banged up. I did take a pretty big de-load but it seems to be working out. Psyched to train and feeling recovered. Still have a couple of weeks before I am hitting PRs on the squat and press but since I feel good I am fine with that.