Odysseus Tries Modified Madcow

[Odysseus]

Going to be doing a modified Madcow for now. My SS Log is over here. As I said in the SS Log, because of shoulder impingement I am not benching for now. Will plan to resume benching in April or May. My basic program is going to look like this.

Squat MWF on normal Madcow schedule.
Deadlift on Monday, Power Clean on Friday.
Press and Bench, alternate days with chins on press days and some sort of row variation on bench days.

[Odysseus]

3/12/2012

Squat
135x5
165x5
200x5
230x5
265x5

Press
45x5
65x5
80x5
90x5
105x5

Dead Lift
180x5
215x5
250x5
285x5

Chins

[Odysseus]

Squat
135x5
165x5
200: 5, 5

Seated Cable Row
Prone Trap Raise

[Odysseus]

3/16/2012

Squat
135x5
165x5
200x5
230x5
270x3
200x8

Press
45x5
65x5
80x5
90x5
110x3
80x8

Power Clean
95x5
105x5
125x5
140: 3, 3, 3, 3, 3

Forgot to do my chins

[Odysseus]

3/19/2012

Squat
135x5
170x5
205x5
235x5
270x5

Dead Lift
185x5
225x5
260x5
295x5

Bent-Over Row
95x5
115x5

Prone Trap Raise

Elliptical
11 minutes

[Odysseus]

3/21

Squat
135x5
170x5
205: 5, 5

Press
70x5
85x5
95x5
110x5

Chins

Elliptical
12 minutes

This was a quick workout. That's definitely one plus about this program. Friday will take awhile though, cleans always take forever because of the 5 work sets.

[Odysseus]

Got busy with work, had an injury, lost some weight, tried to fix some technique issues, got lazy about entering the workouts.

3/23

Squat
135x5
170x5
205x5
235x5
275x3
205x8

Cleans
95x5
110x5
125x5
145: 3, 3, 3, 3, 3

Rows
95x5
115x5
125x5

Prone Trap Raise

Elliptical
13 mins

[Odysseus]

3/26

Squat
140x5
175x5
205x5
240x5
275x0 - well that sucked

Press
60x5
75x5
85x5
100x5
115x5

Dead Lift
190x5
230x5
265x5
305x5

Chins
Elliptical

3/28

Squat
140x5
175x5
205x5
205: 5, 5

Row
95x5
115x5
135x5

Prone Trap Raise
Elliptical 15 mins

3/30

Squat
140x5
175x5
205x5
235x5
255x3
205x8

Press
60x5
75x5
85x5
100x5
120x3
85x8

Skipped cleans
Chins
Elliptical 15 mins

[Odysseus]

4/2

Squat
140x5
175x5
205x5
235x5
255x5

Dead Lift
195x5
230x5
270x5
310x5

Row
95x5
115x5
135x5
145x5

Elliptical 15 mins

4/5

Squat
140x5
175x5
205: 5, 5, 5

Press
75x5
85x5
100x5
115x4, missed one

Chins
Elliptical 16 mins

4/6

Squat
140x5
175x5
205x5
235x5
260x3
205x8

Clean
95x5
110x5
130x5
150: 3, 3, 3, 3, 3

Row
95x5
115x5
135x5
150x5

Prone Trap Raise
Elliptical 16 mins

[Odysseus]

4/9

Squat
140x5
175x5
205x5
235x5
260x5

Press
60x5
75x5
85x5
100x5
115x4, missed one again

Dead Lift
195x5
235x5
275x5
315x5

Chins
Elliptical 17 mins

4/13

Squat
140x5
175x5
205x5
235x5
265x3
205x8

Press
60x5
75x5
85x5
100x5
115x3
85x8

Clean
95x5
115x5
135x5
155x2, going to drop down to lighter weight as I work on technique

Elliptical 17 mins