Squats forge Iron Gods...

[Monarchking]

I did a mad cow 5x5 ages ago and kept adding to the bar for about 3months and smahsed all my records and got real fat. was pro.

Id only trained a year so was still pretty fresh. But definitely worked for me

3 months :clap: wow... You must have made some insane improvements on your numbers! I be happy to make the gains last for 8-9 weeks to be honest (Including the initial 4 weeks it takes to work up to current maxes).

Have you done much supplemental work on it? If yes how did you organize it?

How was your recovery on it?

Thanks for the feedback!

again I was pretty fresh but If I remember at the start I could only squat about 100for a couple reps, mayb 5 and by the end of it 130x5 was a grind and could only get 4 but still good improvement, also Deadlift went from about 150-180 1 rep.

Have you done much supplemental work on it?

Do you mean additional exercises?

Recovery? I cant remember, But I think my legs grew and hips got fucken tight so that was downer and was to much of a noob to stretch properly.

[OnlyHuman]

I did a mad cow 5x5 ages ago and kept adding to the bar for about 3months and smahsed all my records and got real fat. was pro.

Id only trained a year so was still pretty fresh. But definitely worked for me

3 months :clap: wow... You must have made some insane improvements on your numbers! I be happy to make the gains last for 8-9 weeks to be honest (Including the initial 4 weeks it takes to work up to current maxes).

Have you done much supplemental work on it? If yes how did you organize it?

How was your recovery on it?

Thanks for the feedback!

again I was pretty fresh but If I remember at the start I could only squat about 100for a couple reps, mayb 5 and by the end of it 130x5 was a grind and could only get 4 but still good improvement, also Deadlift went from about 150-180 1 rep.

Have you done much supplemental work on it?

Do you mean additional exercises?

Recovery? I cant remember, But I think my legs grew and hips got fucken tight so that was downer and was to much of a noob to stretch properly.

Great gains :clap: !

Yes. Any additional exercises?

[Monarchking]

Hmm looks like I just did sit ups, and a few good mornings

[OnlyHuman]

Hmm looks like I just did sit ups, and a few good mornings

Thanks

I think I will do a little here and there, see how it goes.

[OnlyHuman]

Squats

60 x 5

75 x 5

90 x 5

105 x 5

120 x 5

Bench

62.5 x 5

67.5 x 5

75 x 5

80 x 5

87.5 x 5

BB rows

35 x 5

45 x 5

52.5 x 5

62.5 x 5

70 x 5

Extra:

3 sets of 6 reps of neutral grip pull ups @ BW

Sinuses are still a bit congested.

The session was short. Does not feel like much work to be honest. Hope it is enough to maintain some sort of strength... just a bit doubtful at the moment. :-s

BW: 76

Food: high protein and generous amount of carbs.

Stress: Medium

Sleep: Not bad.

Streching: Yes

[tinytraps]

I dunno if this is enough volume for you bro. If you go from doing lots to doing little do you think you will get stronger or weaker?

[OnlyHuman]

I dunno if this is enough volume for you bro. If you go from doing lots to doing little do you think you will get stronger or weaker?

I was thinking the same :think: . Frequency is up from squatting every 5 days or so to 3 times a weak. From past experience that could work, even if top end work is low-ish volume. My deadlift usually goes up if my squats increase. It is the low volume/intensity of the proposed bench numbers that worries me at this stage. The fact that the volume/intensity on the back work has reduced significantly isn't comforting either when I think about building my bench numbers.

May throw in some extra front squat,close grip.back work on Tue and Thu... Nothing high volume or crazy intensity but just enough to give me something to adapt to :think:

What do you guys think?

Follow the program blindly or put some instinctive stuff in there based on previous experiences? I'm inclined to do the later, but I would love to hear different opinions no matter what it is.

[tinytraps]

Auto reg 8) I don't like the rigidness of some of these programs, people seem to get stuck in the template too much and may not make as many gains as they could. Why add 2.5kg the next week if you feel you could add 10? If I feel good Im not gonna stick to the numbers Im going for a pb. If I feel shit Im going to try anyway:pfft:

[OnlyHuman]

Auto reg 8) I don't like the rigidness of some of these programs, people seem to get stuck in the template too much and may not make as many gains as they could. Why add 2.5kg the next week if you feel you could add 10? If I feel good Im not gonna stick to the numbers Im going for a pb. If I feel shit Im going to try anyway:pfft:

Yep, was thinking to do some auto regulatory stuff on Tue and Thu maybe on the weekend as well if I feel energetic...

One thing I need in my training is expectation and structure. If these two are missing I just end up playing around in the gym with random stuff and eventually loose interest in training. :oops:

So I guess from that point of view it is good for me to follow a program but I feel that perhaps I need to modify some aspects of it to get the best bung for my buck.

Thanks for the reply TT sure gives me something to ponder about!!!! :nod:

[OnlyHuman]

Extra session:

Front squats

110 x 3

90 x 3

90 x 3

Close grip BP

95 x 2

85 x 2

85 x 2

Reverse dumbbell fly

3 sets of 10 reps @ 8

Nice and sort.

Just worked up to something heavy-ish for the day than a few more reps at something lighter.

Plus some stretching,and foam work.

[drizzt]

What do you guys think?

Follow the program blindly or put some instinctive stuff in there based on previous experiences? I'm inclined to do the later, but I would love to hear different opinions no matter what it is.

You sound similar to me in my focus training - if I don't have structured workouts, I just go to the gym and muck about. I think having something in template form gives you consistent targets to achieve, and you don't (really) have that in untemplated stuff.

Sounds like you've done this program before?

Kinda knowing the mindset you're coming from, I'd be inclined to suggest sticking to the template for now, and not modifying parts of it to what you think is best. Rather, if you want extra bench, maybe swap the prescribed bench stuff out completely (as opposed to altering it), and swap in a bench template with more work in it instead?

As for extra days, the way I view them is; if it doesn't get in the way of the prescribed work, anything goes : I'd just be mindful of what extra work you do, and more importantly, when you do it.

Anyway just my random scattered thoughts! Hope I haven't confused you further :pfft:

[OnlyHuman]

What do you guys think?

Follow the program blindly or put some instinctive stuff in there based on previous experiences? I'm inclined to do the later, but I would love to hear different opinions no matter what it is.

You sound similar to me in my focus training - if I don't have structured workouts, I just go to the gym and muck about. I think having something in template form gives you consistent targets to achieve, and you don't (really) have that in untemplated stuff.

Sounds like you've done this program before?

Kinda knowing the mindset you're coming from, I'd be inclined to suggest sticking to the template for now, and not modifying parts of it to what you think is best. Rather, if you want extra bench, maybe swap the prescribed bench stuff out completely (as opposed to altering it), and swap in a bench template with more work in it instead?

As for extra days, the way I view them is; if it doesn't get in the way of the prescribed work, anything goes : I'd just be mindful of what extra work you do, and more importantly, when you do it.

Anyway just my random scattered thoughts! Hope I haven't confused you further :pfft:

Thank you for chiming in Drizzt! Gave me some good ideas to ponder about.

Actually I never done this program before.

I think for now I will keep the bench the same on Mon and Fri but I will use the top weight of Wed's incline press and do 4 sets of 5 with it until I can maintain that. After the fourth week plus a few weeks into the Meat and Potatoes of it I "assume" I will start missing lifts on this anyways.

I will probably apply this to the BB row days as well in a manner of 3 x 5 or something :-s .

For the first four weeks I like to do some extra workouts on Tue and Thu. Just some low volume close grip and front squat work with some rear delt or rotator cuff work in there. I stop these if I feel it being too much and effecting the main workouts.

Once again thanks ... always appreciate the opportunity when I get to pick your brain :nod:

[OnlyHuman]

Week 1 day 2 of Madcow.

Squats

60 x 5

75 x 5

90 x 5

90 x 5

Incline BP

50 x 5

60 x 5

75 x 5

75 x 5

75 x 5

Deadlift

87.5 x 5

105 x 5

122.5 x 5

140 x 5

Extra:

Chin ups: 4 sets of 3 @ BW + 5

Ok session.

Squats meant to be light and they were once the joints felt warmed up.

Incline: includes 2 extra sets at top weight for the day.

Deadlift: Easy.

Generally feeling a bit beaten down but it is the usual feeling for me around exams. I also cut my coffee consumption down so it doesn't help either.

Body feeling good tho.

[OnlyHuman]

Extra session

Front squats

120 x 2

100 x 2

1 arm DB rows

15 rep @ 34

Some stretching.

Nice and quick. The double on the front squat felt easy enough but cut it short and did not attempt a third. I was sure I would get it but did not want to risk having one of those reps as a "grinder".

1 arm DB row was a nice change of space.

Feeling ok. Been having enough sleep and food.

[Monarchking]

Hey man, on those front squats, do u think I should lower the weight if My upper back rolls slightly foward and have to grind that f*cker up ?

[OnlyHuman]

Hey man, on those front squats, do u think I should lower the weight if My upper back rolls slightly foward and have to grind that f*cker up ?

No easy answer without seeing your form. A few things to think about:

IMO If your upper back rounds, try to initiate the movement of coming out of the "hole" with a "slight" driving of the elbows up (Thoracic extension...while the same time pushing the knees out).

You also need to look at how you drive out of the bottom. If your posterior chain is stronger than your quads you likely to "kick" your butt back when you reversing the movement (coming out of the hole) which in turn will put your back on an incline that will initiate the rolling of the bar on your shoulders forward thus you end up rounding your upper back. (This is why you need to push out on your knees, it will help to pull your hips back underneath you.)

Your upper back could be slightly weak compere to your leg power? Pendelay rows would help that IMO.

Grinding is ok here and there I recon. I just try to avoid it on my extra workouts so I don't end up draining the CNS too much that would interfere with recovery etc.

Look into the first two things. Elbow "drive" and knee push. Maybe drop the weight slightly for a few sessions.

I hope it helped. Let me know if there is anything else I can do to help.

[Monarchking]

Cool, cheers for that post. Ill try be more aware of the drive out of the hole, elbows/knees etc n let ya know how I get on next week.

[OnlyHuman]

Cool, cheers for that post. Ill try be more aware of the drive out of the hole, elbows/knees etc n let ya know how I get on next week.

Sweet as

[OnlyHuman]

Madcow Week 1 Day 3

Squats

60 x5

75 x 5

90 x 5

105 x 5

122.5 x 3

90 x 8

Bench

62.5 x 5

67.5 x 5

75 x 5

80 x 5

90 x 3

75 x 8

Chest supported BB row

Worked up to a triple at 72.5

Than 2 sets of 12 reps @ 40 with 2 second pause.

Last night = 2 Vodkas and broken sleep... Today... So so on the energy. Not too bad but felt a bit :oops:

[OnlyHuman]

Squats

62.5 x 5

77.5 x 5

92.5 x 5

107.5 x 5

122.5 x 5

Bench

62.5 x 5

70 x 5

77.5 x 5

82.5 x 5

90 x 5

Rows

60 x 5

65 x 5

72.5 x 5

65 x 5

60 x 5

Extra stuff...

Pull ups

3 sets of 3 @ BW + 8

5 reps @ BW

DB curls

2 sets of 8 reps @ 15

This week is exam week for me... :clubbed:

To be honest, I'm happy that I actually made it to the gym. In the past leading up to my exams I drooped the gym all together, sometimes for weeks.

Eating could be tidied up tho :oops: I seem to binge on carbs and naughty stuff when ever my stress levels are high and around exam time it is chronically elevated :banging: Thus not likely to step on the scale for a few weeks :snooty: :pfft:

Squats felt so so today. Not sure why :think:

Bench felt much better than last week.

Rows... easy.

Pull ups... ok. I'm trying to go for form and not to be concerned about weights too much on these.

I will try to skip the extra workout and stay out of the gym this week to try to manage general stress levels with exams and stuff... See if I actually can stay away.

[Shutupandsquat]

Nice name for the new journal. Today some 13/14 year olds asked me what my 'secret' was to bodybuilding. I said wanking. Looks like we're on the same page hahahaha.

[devil_911]

make sure to train both your forearms or you might end up looking like this guy

[OnlyHuman]

Nice name for the new journal. Today some 13/14 year olds asked me what my 'secret' was to bodybuilding. I said wanking. Looks like we're on the same page hahahaha.

LOL :pfft: I hope afterwards you give him a few pointers tho. Eg: proper nutrition, hard work etc .... You know, for good karma

make sure to train both your forearms or you might end up looking like this guy

I'm safe.... for me it is a two hand job :grin: LOL

[OnlyHuman]

Madcow / Week 2 Day 2

Squats

62.5 x 5

77.5 x 5

92.5 x 5

92.5 x 5

Incline BP

50 x 5

60 x 5

70 x 5

80 x 5

80 x 5 (extra)

Deadlift

90 x 5

107.5 5

125 x 5

142.5 x 5

Extra stuff:

Close grip lat pull downs: 3 sets of 12 reps (light & paused)

DB reverse hypers: 3 sets of 10 reps (8kg , all reps paused)

Nice session. The only negatives are a little twingle in my left elbow after each squat set. Some S/I irritation as well. Such is life...

Squats were light.

Incline felt strong today, indeed much better than last week. Happy.

Deadliifts felt light.

Extra stuff: I need some scapular depression/retraction thus the light work.

DB reverse hypers... giving it a go to see if it helps to fire my lazy glutes up a bit :pfft:

Eating been nice and clean. Exams been going well so far, and I even managed to get some sleep....

[crazyfacials]

http://www.whatsonshenzhen.com/news-691-brazilian-boy-16-dies-after-masturbating-42-times-without-stopping.html