Log

[auger38]

Thanks man!
I have been holding myself accountable as of end of January 2019. At first I was just fucking around with weights, not caring about the numbers, just doing high volume with both heavy and light weights, so lots of sets of 1-2 and lots of 10-15. I grew some actual muscles. I started Madcow with really conservative numbers 8 weeks ago and have been riding the linear progression. Deads are heavy but manageable, squats are the same. 290 for 5 wasn't more than an RPE of 7-8, 425 for 5 on deads was probably where I'm stopping. I think I'm good to back off next week and restart with new maxes. My OHP has shot up. I did a joker single of 175 about a month and a half ago. Z Presses have been really helpful.

What I like about Madcow is the simplicity and the fact that I'm not training for hours on end.

Consistency is the biggest thing! I’m glad you found something that’s working for you.

 

[NurseKnuckles]

Consistency is the biggest thing! I’m glad you found something that’s working for you.

You know what the worst part is? I have always known how well Madcow works for me but I get anxious and try to push things, or add shit, or substitute movements, and then I end up not doing madcow and spinning my wheels.

 

[auger38]

You know what the worst part is? I have always known how well Madcow works for me but I get anxious and try to push things, or add shit, or substitute movements, and then I end up not doing madcow and spinning my wheels.

You and I seem to be very similar people. Lol

Pi ushing too fast, doing too much, not getting enough rest. Recipe for injury and stalled progress

 

[NurseKnuckles]

Aug 2, 2019

Squat
145x5
180x5
220x5
255x5
295x5
255x8

BOR
95x5
115x5
140x5
160x5
190x3
160x8

Can't remember what else I did. I was at the gym for this one. Honestly I could have done 8 at 295!

 

[NurseKnuckles]

Aug 4

Squat
135x5
170x5
205x5
235x5
270x5

Z Press
60x5
70x5
85x5
100x5
115x5

BOR
85x5
105x5
130x5
150x5
170x5

RDL
270x12x2

 

[NurseKnuckles]

Aug 6

Front Squat
135x5
170x5
205x5
205x5

Deadlift
240x5
290x5
335x5
385x5

Landmine Press
55x12x2

High Pulls
115x12x2

 

[NurseKnuckles]

Aug 13, 2019

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

Z Press
60x5
70x5
85x5
100x5
120x3
100x8

BOR
85x5
105x5
130x5
150x5
175x3
150x8

Bicep Curls
55x12x2

Skull Crushers
55x12x2

 

[NurseKnuckles]

Aug 15, 2019

Squat
140x5
170x5
205x5
240x5
275x5

Z Press
60x5
75x5
90x5
105x5
120x5

BOR
90x5
110x5
130x5
155x5
175x5

SLDL
275x12x2

Seated Landmine Press (with 2 hands)
45x12x2

 

[NurseKnuckles]

Aug 17, 2019

Front Squat
140x5
170x5
205x5
205x5

Landmine Press (Standing)
50x12x3

Deadlift
245x5
295x5
345x5
395x5

High Pulls
120x12x2

 

[NurseKnuckles]

Aug 19, 2019

Squat
140x5
170x5
205x5
240x5
280x3
240x8

Z Press
60x5
75x5
90x5
105x5
120x3
105x8

BOR
90x5
110x5
130x5
155x5
180x3
155x8

Bicep Curls
60x12x2

Skull Crushers
60x12x2

 

[NurseKnuckles]

Aug 21, 2019

Squat
140x5
175x5
210x5
245x5
280x5

Z Press
60x5
75x5
90x5
105x5
120x5

BOR
90x5
115x5
135x5
160x5
180x5

SLDL
280x12x2

Seated Landmine Press (2 handed)
55x12x3

 

[NurseKnuckles]

Aug 26, 2019

Front Squat
140x5
175x5
210x5
210x5

Deadlift
255x5
305x5
355x5
405x5

Standing Landmine Press
65x12x2

High Pull
125x12x2

 

[Aleks Sytsevich]

Getting stronk, friend.

 

[NurseKnuckles]

Getting stronk, friend.

Thanks meng!
Yeah I took a vid of 405 x5 and it looked really easy. I'm looking forward to be consistently squatting in the 300's.

 

[Aleks Sytsevich]

Thanks meng!
Yeah I took a vid of 405 x5 and it looked really easy. I'm looking forward to be consistently squatting in the 300's.

I’m looking forward to it as well.

 

[NurseKnuckles]

Its been a long road back, but I feel good. Probably a little heavier than I would like to be, but definitely keeping my eye on the prize.

 

[NurseKnuckles]

Aug 28, 2019

Squat
140x5
175x5
210x5
245x5
285x3
245x8

Z Press
60x5
75x5
90x5
105x5
125x3
105x8

BOR
90x5
115x5
135x5
160x5
185x3
160x8

Bicep Curls
65x12x2

Skull Crushers
65x12x2

 

[NurseKnuckles]

Aug 30, 2019

Squat
145x5
180x5
215x5
250x5
285x5

Z Press
65x5
80x5
95x5
110x5
125x5

BOR
95x5
115x5
140x5
160x5
185x5

SLDL
285x12x2

Seated Landmine Press
60x12x2

 

[NurseKnuckles]

Sept 1, 2019

Front Squat
145x5
180x5
215x5
215x5

Deadlift
260x5
310x5
365x5
415x5

Landmine Press
70x12x2

High Pull
130x12x2

 

[NurseKnuckles]

Sept 3, 2019

Squat
145x5
180x5
215x5
250x5
290x3
250x8

Z Press
65x5
80x5
95x5
110x5
125x3
110x8

BOR
95x5
115x5
140x5
160x5
190x3
160x8

Bis and tris
70x12x2