I don't know what I'm doing but I know what I've done

Alf Veedersane · 22-01-2014 9:20pm

Wednesday 22/1/2014

Madcow W4D2

Squats
50kg x 5
60kg x 5
72.5kg x 2 x 5

OHP
30kg x 5
35kg x 5
42.5kg x 5
47.5kg x 5 - Glad to see it through even though shoulder isn't 100% - it's getting there though

Deadlift
90kg x 5
105kg x 5
120kg x 5
140kg x 5 - PR I guess. Managed 4 reps at the weight once upon a time but they were T&G and I started chasing weight at the expense of form and went backwards. No major struggling with any of the reps either.

Lateral Raises
10kg x 3 x 15

Single Arm DB Rows
24kg x 15
28kg x 3 x 15

The PR attempts are gonna start in earnest next week - gonna have to start eating like I genuinely haven't done before.

Alf Veedersane · 24-01-2014 8:53pm

[Friday 24/1/2014

Madcow W4D3

Squats
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
100kg x 3
72.5kg x 8

Barbell Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
82.5kg x 3
60kg x 8

Front Squats
42.5kg x 5
52.5kg x 5
62.5kg x 5

Didn't do enough rolling - yet again - before today, which is probably why my ITB was acting up. Note to self: stop being a flute and warm up properly.

Bench
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 3
55kg x 8

First time benching in aaaages where my shoulders didn't feel like they were made out of pipe-cleaners.

Lat Pulldown
70kg x 12
80kg x 12
90kg x 12
105kg x 12

Dips
BW x 5
+15 x 5
+20 x 5
+25 x 5

Alf Veedersane · 25-01-2014 1:31pm

Saturday 25/1/2014

Up way earlier than expected so painting was finished with earlier than expected so decided to go do something to escape the fumes.

Tabata row
30s on, 30s off
Kept pace up at 150+ metres for the 30s

Hex Bar Shrugs
95kg x 10
105kg x 10
115kg x 10
125kg x 10

Close Grip Bench Press
40kg x 5
55kg x 5
62.5kg x 3
65kg x 3 - i felt strong enough for 5 but elbows were starting to flare a bit so said i'd stop there. Happy enough since I'd never gone over 60 before.

KB Swings
45s on, 45s with 24kg KB
Alternating hands so each hand had 4 rounds.
Worked out at 26 swings per 45s

Alf Veedersane · 27-01-2014 7:41pm

Monday 27/1/2014

Madcow W5D1

Squats
50kg x 5
62.5kg x 5
75kg x 5
87.5kg x 5
100kg x 5

Barbell Row
42.5kg x 5
52.5kg x 5
62.5kg x 5
72.5kg x 5
82.5kg x 5

Bench
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
65kg x 5

DB Incline Bench Rows
30kg x 4 x 15

Supersetted with DB Incline Bench Press
17.5kg x 10
20kg x 8
22.5kg x 8
25kg x 10

Incline Leg Press
150kg x 10
200kg x 10
250kg x 10
300kg x 10

Alf Veedersane · 29-01-2014 8:10pm

Wednesday 29/1/2014

Madcow W5D2

Squats
50kg x 5
62.5kg x 5
75kg x 2 x 5

OHP
32.5kg x 5
37.5kg x 5
45kg x 5
50kg x 4 - Thought i'd be more annoyed by not getting the 5 but my best til now was 2 reps at 50. Must've spent a long time lying on my left hand side last night and my left shoulder was in bits as a result. Thankfully a visit to the physio is finally booked.

Deadlift
90kg x 5
110kg x 5
125kg x 5
142.5kg x 5 - rushed this set a little and let form get sloppy but it wasn't actually that bad. It's just been something i've really worked on that any slippage is annoying. Reps felt nice though.

Arnie Presses
12.5kg x 4 x 12

Pull Ups
BW x 8, 8, 8, 6.

Sangre · 29-01-2014 10:01pm

Solid workout!

Alf Veedersane · 29-01-2014 10:06pm

Sangre wrote: »

Solid workout!

Thanks! Had intended doing some jump squats and/or curls as well but I ran out of time so it kinda felt like I didn't push myself hard enough.

Alf Veedersane · 31-01-2014 8:07pm

Friday 31/1/2014

Madcow W5D3

Squats
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
100kg x 3
72.5kg x 8

Squats
50kg x 5
62.5kg x 5
75kg x 5
87.5kg x 5
102.5kg x 3
75kg x 8

Supersetted with EZ Bar Curls
30kg x 5 x 12

RDLs
60kg x 15
80kg x 15
100kg x 10

Barbell Rows
42.5kg x 5
52.5kg x 5
62.5kg x 5
72.5kg x 5
85kg x 3
62.5kg x 8

Bench
32.5kg x 5
40kg x 5
50kg x 5
57.5kg x 5
67.5kg x 3
57.5kg x 8

Jump Squats
40kg x 4 x 10

Supersetted with Side Bends
40kg x 4 x 20

Alf Veedersane · 01-02-2014 2:05pm

Saturday 1/2/2014

Run
3.93km in 15:48

That was the point at which the treadmill just stopped for no apparent reason.

CGBP
30kg x 10
40kg x 5
55kg x 5
65kg x 5 - was well happy with that.Kept form solid, elbows in tight.
60kg x 8

Plated Rows
70kg x 20
100kg x 3 x 12
120kg x 6

Dips
BW x 10
+15 x 5
+20 x 5
+25 x 5
+30 x 5

Decline Sit Ups
BW x 20
+5 x 20
+10 x 20

Alf Veedersane · 03-02-2014 8:52pm

Monday 3/2/2014

Madcow W6D1

Raw was ridiculously busy. Ne'er a rack to be had. 5 mins of farting about and a squat rack was mine.

Squats
52.5kg x 5
65kg x 5
77.5kg x 5
90kg x 5
102.5kg x 5 - pretty happy that I did that without feeling like I was at risk of not making a rep.

Barbell Row
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 5
85kg x 5

Bench
35kg x 5
42.5kg x 5
50kg x 5
60kg x 5
67.5kg x 5

Not a single free bench...the best laid plans and all that.

Barbell Incline Bench
40kg x 10
50kg x 2 x 8
50kg x 12

The incline on the bench was a little higher than I'd like and I felt a twinge in my shoulder. Hoping it doesn't derail the rest of the week.

Alf Veedersane · 06-02-2014 9:23pm

Thursday 6/2/2014

Madcow W6D2

Busy as hell in Raw again. No rack so got my curl on.

EZ Bar Curls
35kg x 4 x 10

Squats
52.5kg x 5
65kg x 5
77.5kg x 2 x 5

OHP
32.5kg x 5
37.5kg x 5
45kg x 5
50kg x 5 - the last rep was a proper battle royal. Felt like 15s where nothing was going anywhere but locked it out.

Deadlift
90kg x 5
110kg x 5
130kg x 5
147.5kg x 5 - first rep flew up like a rat up a drainripe. Caught me by surprise. 5 reps all went nicely. 160 is the current 1RM from end of November or so. That's gonna be taken down soon. For reps.

Hex Bar Shrugs
105kg x 10
115kg x 10
125kg x 10
130kg x 10

Side Bends
45kg x 4 x 20

Haven't felt so good after a workout in a good while.

Alf Veedersane · 07-02-2014 8:08pm

Friday 7/2/2014

Madcow W6D3

Squats
55kg x 5
65kg x 5
77.5kg x 5
90kg x 5 - didn't fill me with confidence for last set. Had to good morning the last couple up
105kg x 3 - turned out with proper form they weren't a struggle. First triple at that weight.
80kg x 8

Barbell Rows
45kg x 5
55kg x 5
65kg x 5
75kg x 5
87.5kg x 3
65kg x 8

Bench
35kg x 5
42.5kg x 5
50kg x 5
60kg x 5
70kg x 3 - was my 1RM until a couple of hours ago. Couple more in the tank, easily.
60kg x 8

skullcrushers
30kg x 4 x 15

Pull Ups
BW x 5 x 5

Alf Veedersane · 08-02-2014 1:18pm

Saturday 8/2/2014

Run
4km in 15:47

OHP
30kg x 10
40kg x 4 x 7 -

DC Incline Bench Press
20kg x 8
25kg x 2 x 8 - realised it was retarded to be pressing again today...during the last set. Mong.

YLTWI
3 rounds with 5kg DBs
10 reps per exercise

Alf Veedersane · 10-02-2014 8:54pm

Monday 10/2/2014

Madcow W7D1

Squats
50kg x 5
65kg x 5
80kg x 5
90kg x 5
105kg x 5

First time I've squatted where I felt missing a rep was possible. I rushed into the squats without a proper warm up and didn't get my focus on. And paid the price. I made the reps but lesson learned.

Barbell Row
45kg x 5
55kg x 5
65kg x 5
75kg x 5
87.5kg x 5

Bench
35kg x 5
42.5kg x 5
50kg x 5
60kg x 5
70kg x 5 - found my focus and nailed all 5. Reps PR but I expected to so satisfied.

Close Grip Plate-loaded Rows
50kg x 20
100kg x 2 x 15
110kg x 12

Cable tricep extensions
Pin 7 x 3 x 15

Alf Veedersane · 12-02-2014 9:01pm

Wednesday 12/2/2014

Madcow W7D2

Didn't feel brilliant going in but reckoned I'd be fine...

Squats
55kg x 5
67.5kg x 5
80kg x 2 x 5

OHP
32.5kg x 5
37.5kg x 5
42.5kg x 5
50kg x 3 - abysmal. Didn't even fight for the 4th rep. Just had nothing. Píssed off.

Deadlift
70kg x 5
90kg x 5
110kg x 5
130kg x 5
150kg x 5 - didn't feel confident after the OHP nonsense but got through the reps anyway. Have only lifted heavier 3 times and each of those was a single so happy enough. Probably should have called it a day but felt the need to make up for the embarrassing effort at the OHP...

Incline DB Press
17.5kg x 10
25kg x 3 x 8

Supersetted with Incline DB Rows
30kg x 4 x 12

Lat Pulldown
80kg x 15
90kg x 2 x 12
105kg x 10

Had intended another set at 105 but had nothing left. Should have just called it a day after the deadlift and chalked it down to experience. Lesson learned I guess.

Alf Veedersane · 14-02-2014 9:39pm

Friday 14/2/2014

Madcow W7D3

Squats
55kg x 5
65kg x 5
80kg x 5
92.5kg x 5
107.5kg x 3 - felt better than I expected
80kg x 8

Barbell Rows
45kg x 5
55kg x 5
65kg x 5
75kg x 5
90kg x 3
65kg x 8

Bench
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 3 - I didn't think I'd be up to this set. Shoulder was acting up in warm up. But I stuck at it. Spotter was like a cat on a hot tin roof and I had to tell him on 2nd and 3rd rep I was fine. The benefit of having a spotter who can read you...
55kg x 8

Glute machine (one leg at a time)
70kg x 12
80kg x 12
90kg x 12

DB Incline Bench
20kg x 10
27.5kg x 2 x 6
27.5kg x 5

Pull Ups
BW x 5 x 5

Went in with my focus back. The last two days I went in and went through the motions and almost paid the price for it on the top sets. Spent half an hour last night just concentrating on form and running through the cues, especially with the squat. Seemed to do the job.

PR on bench. Have never benched the weight before, let alone for a triple. Have squatted 107.5 before but only for a single.

Alf Veedersane · 15-02-2014 4:02pm

Saturday 15/2/2014 [/u]

Tabata row
30s on, 30s off
Kept pace up at 150+ metres for the 30s

Close Grip Bench Press
40kg x 5
55kg x 5
67.5kg x 5 - all reps were paused. Felt good. Except for the last rep, which I thought might result in the bar becoming acquainted with my face but I won that round.

Front raises (with fixed bar)
15kg x 4 x 15

Supersetted with Side Bends
45kg x 4 x 20

YLTWI
5kg dumbbells
3 rounds
10 reps for each exercise

Alf Veedersane · 16-02-2014 1:40pm

16/2/2014

Wasn't sure if I'd go in so had no plan...

Squats
75kg (BW) x 10 x 10

Bench
60kg x 10 x 5

Done in about 45 mins.

Goosed.

JJayoo · 16-02-2014 1:59pm

10 x 10 Squats on a Sunday tut tut tut Jesus will be pissed

Alf Veedersane · 16-02-2014 2:09pm

JJayoo wrote: »

10 x 10 Squats on a Sunday tut tut tut Jesus will be pissed

It only ended up being 10 x 10 because I was saying a decade of the rosary at the same time...

Alf Veedersane · 17-02-2014 7:57pm

Monday 17/2/2014

Sidelining Madcow for this week 'cause pretty sure I won't make the gym on Friday and definitely won't on Thursday.

Barbell Rows
65kg x 4 x 12

Supersetted with EZ bar curls
30kg x 4 x 12

Plate-loaded rows (underhand grip)
80kg x 12
90kg x 3 x 12
105kg x 10

Lat Pulldown
80kg x 15
100kg x 3 x 11

Decline Sit Ups
+5kg x 2 x 20
+10kg x 2 x 20

Alf Veedersane · 19-02-2014 8:17pm

Wednesday 19/2/2014

Run
4km in 15:35

Pretty happy with that. Had adductor doms the last 2 days so thought a handy loosener was on the cards. Felt better once I started though.

Planks
5 rounds of 30s on, 30s off with 20kg on my back.

Side Bends
28kg KB x 8 x 25 (4 rounds each side)

Pull Ups
BW x 5 x 5

Really worked on my form with these. Felt good and solid.

Alf Veedersane · 21-02-2014 4:10pm

Friday 21/2/2014

Decided to ease the legs back into it...

Front Squats
Bar x 10
30kg x 5
40kg x 5
50 x 5
60kg x 5
65kg x 5
67.5kg x 3 x 3

RDLs
60kg x 15
80kg x 15
100kg x 10

Seated Calf Raise
40kg x 12
70kg x 10
80kg x 10
90kg x 10
70kg x 15

Step Ups
22.5kg DBs each hand
3 rounds of 10 on each leg

Hamstring Curls
50kg x 12
60kg x 12
70kg x 12
80kg x 12

Jump Squats
45kg x 3 x 10

Alf Veedersane · 22-02-2014 2:20pm

Saturday 22/2/2014

Tabata Row
30s on, 30s
10 rounds
Kept 30s average above 150m

CGBP
35kg x 10
45kg x 5
55kg x 5
62.5kg x 5
70kg x 2 - not entirely sure if spotter assisted on last rep so not counting it. It was there though.
60kg x 3 x 5

All reps paused.

Serratus Shrugs
BW x 12
+5kg x 2 x 12
+7.5kg x 12

Russian Twists
20kg x 4 x 20

Preacher Curls
27.5kg x 7 x 10

Alf Veedersane · 24-02-2014 9:12pm

Monday 24/2/2014

Madcow W8D1

Despite taking it easy the last week, I felt knackered heading in. WTF? If it's down to the late nights over the weekend bingeing on Sons Of Anarchy, I'm ok with that. If it's not, time will tell.

Squats
55kg x 5
67.5kg x 5
80kg x 5
95kg x 5
107.5kg x 4 - the 4th rep took it out me me cos I lost my shape and used all my effort getting back up. I shouldn't really be píssed off with 4 reps at that...but I am.

Barbell Row
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 5
90kg x 5

Bench
35kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 3 - first three reps were me, the 4th was half me and the 5th was me spotting the spotter...

Incline Leg Press
150kg x 10
200kg x 10
260kg x 10
310kg x 10

Pull Ups
BW x 5 x 6

Incline Barbell Bench
40kg x 10
50kg x 2 x 8 - had intended another set but it was just a night nothing was happening so I left rather than prolong the misery.

Still, with a 1RM of 112.5 for squat, I can't be too disappointed with 107.5 for 4. Heaviest benching yet but didn't make the 5 and I should have. I'll keep the weights the same on those for Friday and re-run this week again next week. Unless Friday feels a lot better than today.

Alf Veedersane · 26-02-2014 8:14pm

Wednesday 26/2/2014

Madcow W8D2

Didn't feel brilliant going in but assumed I'd snap out of it when I got in.

Squats
55kg x 5
67.5kg x 5
80kg x 2 x 5

OHP
30kg x 5
35kg x 5
42.5kg x 5
52.5kg x 1 - it went up I suppose. Didn't really think it would, to be honest. 50kg x 1 - not enough rest. Part of me wanted to go at 45kg for AMRAP but a bigger part of me just wanted to go.

Deadlift
60kg x 5
90kg x 5
110kg x 5
130kg x 5
155kg x 4 - didn't get the bar in close to me on the 3rd rep and took more out of me than it should. The Battle of Fourth Rep was won by me but it signalled the end of the set. Not as disappointed as I was missing the 5th rep of squats on Monday. I suppose my 1RM before I started Madcow was 160 so that should go.

Incline DB Press
20kg x 10
25kg x 2 x 8
25kg x 9

Supersetted with Single Arm DB Rows
30kg x 4 x 15

Still undecided whether I should have gone in. It wasn't a disaster but it could have been better. Hopefully I'll be feeling a lot better on Friday.

Alf Veedersane · 28-02-2014 9:51pm

Friday 28/2/2014

Shoulder still hasn't settled down so I'm going to give pressing a miss for a bit.

There were 4 people in the gym when I went in. That'd be great if each one of them didn't occupy a rack. Pull ups to start it is...

Pull Ups
BW x 5 x 7

Squats
5 minutes, AMRAP @ 75kg (BW)

41 - didn't know what to expect. 30 was the target. 40 would've made me happy. Strangely, i felt invigorated after that.

Barbell Row
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x 3 - there were two more but they were ropey so I'm calling it 3.
70kg x 8

Supersetted with EZ Bar Curls
35kg x 5 x 9

RDLs
60kg x 12
80kg x 12
100kg x 2 x 8

Side Bends
40kg x 4 x 20 (2 rounds each side

That felt bloody great.

Alf Veedersane · 03-03-2014 8:31pm

Monday 3/3/2014

Madcow W8D1 - Take 2

It's fair to say I wasn't hugely confident that I'd hit my marks today after last Monday's efforts...

Squats
55kg x 5
67.5kg x 5
80kg x 5
92.5kg x 5
107.5kg x 5 - Up yours Gravity! You had your night last night but today, victory is mine. For now... No problem hitting those..

Barbell Row
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x 5

Bench
37.5kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 4 - just couldn't lock out the last rep.

Side Bends
47.5kg x 4 x 20

Tricep Pushdowns
70 x 15
90 x 15
100 x 2 x 15

Db Bicep Curls
15kg x 2 x 10 - bit of a token effort thrown in at the end

All in all, pretty happy with that session. Token rep pr on bench. Found the squats fine and shoulders felt like they were actually on the mend.

Alf Veedersane · 05-03-2014 7:53pm

Wednesday 5/3/2014

Madcow W8D2

Squats
55kg x 5
67.5kg x 5
80kg x 2 x 5

OHP
32.5kg x 5
40kg x 5
45kg x 5
52.5kg x 1 - shoulder feeling ok but nothing in the tank for another rep..
42.5 x 10

Deadlift
70kg x 5
90kg x 5
110kg x 5
130kg x 5
155kg x 5 - disappointed with that. Didn't focus and as a consequence, 2 of the 5 reps were shítty. Should have sailed through but didn't. Still, will cop myself on for 157.5 next week..

Incline DB Press
20kg x 10
28kg x 3 x 6

Supersetted with EZ Bar Curls
35kg x 4 x 10

Probably half a kilo lighter this week - it's been a busy one - so it probably makes sense I didn't build on the OHP from last week. Still, shoulder felt ok again today and I'm looking at a big slab of sirloin now so Saul Goodman.

Alf Veedersane · 07-03-2014 8:48pm

Friday 7/3/2014

Madcow W8D3

Squats
55kg x 5
67.5kg x 5
80kg x 5
92.5kg x 5
107.5kg x 1 - wtf? Second rep wasn't happening. Legs didn't even fight it. But I'd nailed it fine recently so just put it down to 'one of those days'.
110 x 1 - mate had it on the bar but despite not intending to squat again, I said I'd try a single. Was handier than the 107.5kg. Rescued a potentially annoying session.
80kg x 8

Barbell Rows
50kg x 5
60kg x 5
70kg x 5
80kg x 5
92.5kg x 3
75kg x 8

Bench
40kg x 5
45kg x 5
55kg x 5
62.5kg x 5
72.5kg x 3.
60kg x 8

Dips
BW x 10
+20kg x 3 x 7

Decline Sit Ups
+5kg x 20
+10kg x 3 x 20

Pull Ups
BW x 9, 7, 7, 5.

Session was meh. Top weights weren't any higher than Monday according to the program. Suited me today. The last three days have been poor for eating which may be why I lacked a little je ne sais quoi. Actually, I do sais quoi...strength.

In hindsight, it's a marvellous equaliser. You go a couple of sessions where there's a nice upward curve. Then BANG! You have a relatively poor session. But it makes you want to go back and hit the next session hard. Which I love.

I don't know what I'm doing but I know what I've done

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