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Thread: Odysseus Tries Modified Madcow

  1. #1
    Join Date
    Jan 2012
    Posts
    275

    Default Odysseus Tries Modified Madcow

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    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.

  2. #2
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    Jan 2012
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    275

    Default Week 1

    3/12/2012

    Squat
    135x5
    165x5
    200x5
    230x5
    265x5

    Press
    45x5
    65x5
    80x5
    90x5
    105x5

    Dead Lift
    180x5
    215x5
    250x5
    285x5

    Chins

  3. #3
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    Jan 2012
    Posts
    275

    Default 3/14/2012

    Squat
    135x5
    165x5
    200: 5, 5

    Seated Cable Row
    Prone Trap Raise

  4. #4
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    Jan 2012
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    275

    Default

    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

  5. #5
    Join Date
    Jan 2012
    Posts
    275

    Default

    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

  6. #6
    Join Date
    Jan 2012
    Posts
    275

    Default

    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.

  7. #7
    Join Date
    Jan 2012
    Posts
    275

    Default

    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
    Last edited by Odysseus; 06-27-2012 at 10:31 AM. Reason: adding date

  8. #8
    Join Date
    Jan 2012
    Posts
    275

    Default

    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

  9. #9
    Join Date
    Jan 2012
    Posts
    275

    Default

    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

  10. #10
    Join Date
    Jan 2012
    Posts
    275

    Default

    starting strength coach development program
    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

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