Routinely more inconsistent

auger38

Will pay to check your oil
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Last log was deleted, so starting this one up.

Last year I was within 5lbs of the 1000lbs club, and blew my elbow out. hoping to finally breakthrough this year.

As of right now running Madcow, and hoping I can milk it for another cycle or 2. I’m hoping to get a new 9-5 Monday to Friday soon, which should help with sleep, recovery, meal planning, and consistency. I’ll miss the shift premiums though.

Week 5 day 3 coming up later today.

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Week 5 day 3

Squats
125lbs x 5
155lbs x 5
185lbs x 5
215lbs x 5
250lbs x 3
185lbs x 8

Bench
110lbs x 5
140lbs x 5
165lbs x 5
195lbs x 5
225lbs x 3
165lbs x 8

BOR
90lbs x 5
115lbs x 5
135lbs x 5
160lbs x 5
185lbs x 3 with an extra serving of body english
135lbs x 8

Elbow felt a little weird during the squats, but moving the hand around a bit made it manageable.

Stretch, heat pack, etc.
 
Week 6 day 1

Squats
125lbs x 5
155lbs x 5
190lbs x 5
220lbs x 5
250lbs x 5

Bench
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
225lbs x 5

BOR
95lbs x 5
115lbs x 5
140lbs x 5
160lbs x 5
185lbs x 5 (Ran out of time)

Switching to night shifts tonight. Brutal as always, but everything felt solid during the workout.
 
Week 6 day 2

Bulgarian split squat
60lbs x 5
80lbs x 5
95lxs x 2 x 5

OHP
85lbs x 5
100lbs x 5
120lbs x 5
135lbs x 4 (missed 5)

Deadlift
215lbs x 5
255lbs x 5
300lbs x 5
340lbs x (no time)

Good workout. Just pressed for time. Couldn't sleep straight through the day.
 
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Switching back from night shifts/playing 5 ish hours of spikeball and throwing a football around on Sunday, I decided to take an extra day off to rest the elbow. Weight felt great and everything was moving smoothly.

Week 6 day 3
Squats
125lbs x 5
155lbs x 5
190lbs x 5
220lbs x 5
255lbs x 3
190lbs x 8

Bench
115lbs x 5
140lbs x 5
170lbs x 5
195lbs x 5
230lbs x 3
170lbs x 8

BOR
95lbs x 5
115lbs x 5
140lbs x 5
160lbs x 5
190lbs x 3
140lbs x 8
 
21km bike ride today in 1h03. Was supposed to be longer, but riding into the wind on a single speed is not that much fun.
 
Week 7 day 1

Squat
130lbs x 5
160lbs x 5
190lbs x 5
225lbs x 5
255lbs x 5

Bench
115lbs x 5
145lbs x 5
174lbs x 5
200lbs x 5
230lbs x 4 (Missed the 5th)

BOR
95lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
190lbs x 5
 
Biked 18ish kilometres on a nice easy ride. Lovely evening for it.
 
Week 7 day 2

Bulgarian Split Squat
65lbs x 5
80lbs x 5
95lbs x 2 x 5

OHP
95lbs x 5
105lbs x 5
125lbs x 5
140lbs x 3 -2 (couldn't get the reps consecutively. I'll adjust these numbers for next week)

Deadlift
225lbs x 5
265lbs x 5
305lbs x 5
350lbs x 1 (absolutely nothing in the tank)

I'm hoping the shitty day was due to vaccine side effects/lack of sleep since I got it on Friday. We'll see next week.
 
Week 7 day 3

Squat
135lbs x 5
160lbs x 5
190lbs x 5
225lbs x 5
260lbs x 3
190lbs x 8

Bench
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
240lbs x 3
175lbs x 8

BOR
95lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
195lbs x 3
145lbs x 8

Emergency meeting at work mid workout, but besides that it was a great day.
 
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3 hours of spikeball and pickup basketball.
My cardio is dog shit.
 
Week 8 first part of day 1

Squat
135lbs x 5
165lbs x 5
195lbs x 5
230lbs x5
260lbs x 5

Woke up late, body is sore, but the squats were going up smoothly. Will do bench and BOR either after work or tomorrow morning.
 
Week 8 second part of day 1

Bench
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
230lbs x 5

BOR
95lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
190lbs x 5

I don't know how people workout after sitting at a desk all day.
 
Week 8 day 2

BSS
65lbs x 5
85lbs x 5
100lbs x 2 x 5

OHP
80lbs x 5
100lbs x 5
115lbs x 5
130lbs x 5

Out on deadlifts. Too much pressure in my elbow. Rest of the workout was good though.
 
Week 8 day 3

Squat
135lbs x 5
165lbs x 5
195lbs x 5
230lbs x 5
270lbs x 3

Bench
115lbs x 5
145lbs x 5

Diagnosed with bad acid reflux on Tuesday means no alcohol or caffeine for a month. My pre/post workout drinks will now have to be water. Lame.

Chest muscles sore as shit. When the chest pain hit really bad after eating, I was high off of my ass and definitely panicked for a few hours. I'll take a break until Monday, but I'm glad I got my squats up.
 
Madcow is awesome!

I really enjoy it! Simple, and it works for me.


Week 9 day 1
Squat
135lbs x 5
170lbs x 5
205lbs x 5
235lbs x 5
270lbs x 5

Bench
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
230lbs x 4 (could have probably grinded out a 5th, but pussied out. Elbow is questionable as is)

BOR
95lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
190lbs x 5

After work rode 18km in 55 minutes. Legs didn’t feel like complete jello after the ride, which was nice!
 
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Week 9 day 2

BSS
65lbs x 5
85lbs x 5
100lbs x 2 x 5

OHP
85lbs x 5
100lbs x 5
120lbs x 5
135lbs x 2 dropping weight again. Yay!

Deadlift
205lbs x 5
250lbs x 5
290lbs x 5
330lbs x 5
 
Leisurely 15km ride.
 
Week 9 day 3

Squat
135lbs x 5
170lbs x 5
205lbs x 5
235lbs x 5
275lbs x 3
205lbs x 8


Forgot I had to go pick something up at my gf's cottage in Quebekistan. Will continue the workout this afternoon.

Bench
115lbs x 5
145lbs x 5
175lbs x 5
200lbs x 5
240lbs x 3
175lbs x 8

BOR
95lbs x 5
120lbs x 5
145lbs x 5
165lbs x 5
195lbs x 3
145lbs x 8

Rows were a grind, but nothing new there.
 
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