Yersinia Posted August 12, 2011 Author Share Posted August 12, 2011 day 2 Press 72.5kg 5-4-2. 60kg 1x5 deload time. for real heh Deadlift 1x5 112.5kg Pullups aw grip 3x5 + 14.75 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 15, 2011 Author Share Posted August 15, 2011 "day 1" no time , stress and no food Bench 3x5 87.5kg. and thats all.. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 17, 2011 Author Share Posted August 17, 2011 day 2 Boxsquat 5x5 100kg Press 3x5 62.5kg. actually failed on last rep..... and this should have been pretty easy. lacking some mobility in a shoulder due to triggerpoints etc so i will blame that Deadlift 1x5 100kg easy . technique practice Pullups aw grip 3x5 + 15kg easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 29, 2011 Author Share Posted August 29, 2011 last fridays workout Day 1 backsquat 72.5kg 5x5 Rows 5x5 55kg Bench 3x5 85kg Todays Day 2 Squat 75kg 5x5 feels pretty good Press 3x5 62.5kg easy Deadlift 1x5 105kg Pullups 3x5 + 17.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 1, 2011 Author Share Posted September 1, 2011 yesterday Day 1 Squat 5x5 67.5kg . knee is starting to feel weird again. think i have to skip squat and focus on eccentric training for a while... again Rows 5x5 57.5kg Bench 5x5 87.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 2, 2011 Author Share Posted September 2, 2011 day 2 Boxsquat 5x5 100kg easy Press 3x5 65kg easy Deadlift 1x5 107.5kg easy Pullups 3x5 + 17.5kg hard :E Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 7, 2011 Author Share Posted September 7, 2011 mondays workout day 1 Boxsquat 100kg 5x5 Rows 5x5 60kg Bench 3x5 90kg todays . day 2 Boxsquat 102.5kg Press 3x5 67.5kg Deads 1x5 110kg getting the technique down now. woho pullups 3x5 + 18.75kg easy! Quote Link to comment Share on other sites More sharing options...
Forever Posted September 9, 2011 Share Posted September 9, 2011 mondays workout day 1 Boxsquat 100kg 5x5 Rows 5x5 60kg Bench 3x5 90kg todays . day 2 Boxsquat 102.5kg Press 3x5 67.5kg Deads 1x5 110kg getting the technique down now. woho pullups 3x5 + 18.75kg easy! Nice overall workout 1 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 11, 2011 Author Share Posted September 11, 2011 thanks forgot to write up friday Day 1 Boxsquat 5x5 105kg easy Rows 5x5 60kg Bench 3x5 92.5kg . gonna change program soon. was thinking about waiting because of my knee .but im going for it . sick of going nowhere with my progression. http://stronglifts.com/madcow-5x5-training-programs/ Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 12, 2011 Author Share Posted September 12, 2011 first day of madcow Boxsquat 1x5 112.5kg Bench 1x5 90kg Rows 1x5 65kg . ramped sets. just gonna write up the heavy one , 4x5 before the heavy ones. increasing on every set Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 14, 2011 Author Share Posted September 14, 2011 Boxsquat 2x5 87.5kg Press 1x5 67.5kg ramped up stuff Deadlift 1x5 120kg also ramped :p Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 16, 2011 Author Share Posted September 16, 2011 friday Boxsquat 1x5 115kg Rows 1x3 70kg Bench 1x3 95kg ramped madness Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 19, 2011 Author Share Posted September 19, 2011 monday Boxsquat 1x5 115kg Bench 1x5 92.5kg easy Rows 1x5 67.5kg ramped Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 23, 2011 Author Share Posted September 23, 2011 friday Boxsquat 1x3 117.5kg Rows 1x3 67.5kg Bench 1x3 95kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 25, 2011 Author Share Posted September 25, 2011 the program im currently doing http://www.gripboard.com/index.php?app=galleryℑ=10130 http://www.gripboard.com/index.php?app=galleryℑ=10131 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 28, 2011 Author Share Posted September 28, 2011 on week 3 with the program above now. everything is going well. gone up 5kg in BW in about 2 weeks thanks to www.fitday.com . tracking my calories and stuff Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 7, 2011 Author Share Posted October 7, 2011 everything in the madcow program is still going as planned. starting to get heavy now. done with week 4! gained 7kg BW since i started Quote Link to comment Share on other sites More sharing options...
Yersinia Posted October 19, 2011 Author Share Posted October 19, 2011 had my first fail today. week 6 Did 2.5 :p reps on overheadpress instead of 5. 77.5kg Deadlift . 2 instead of 5. 135kg.. early workout and all. they are always harder than the onces i do later in the day.. crap Quote Link to comment Share on other sites More sharing options...
Forever Posted October 20, 2011 Share Posted October 20, 2011 the program im currently doing http://www.gripboard...eryℑ=10130 http://www.gripboard...eryℑ=10131 Hope the program keeps going well Quote Link to comment Share on other sites More sharing options...
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