Sorry I haven’t been able to keep up with my blog. Been too busy, too stressed, too tired. I’m also working on another project, and there is a second project in the wings as well. Work has been a little nuts. You know how it is…life. I do have my priorities in order,so when life gets busy, blogging is not a priority. Training is a priority.
The last workout of this Madcow 5 x 5, Week 3 was last Saturday. I was beat up. Ba…ba…ba…BEAT UP. Probably a combination of lifting and stress. The program is designed to have one rest day between workouts and two rest days between weeks. I haven’t been taking two days off, just one, and that caught up with me. Back was not recovering. I didn’t even want to lift, so that means I needed rest. So I took three days off lifting before I started Week 4 on Wednesday. On two of those three days, I did easy cardio and lots of stretching.
It worked. By the time Wednesday came around, I was ready. During workout #2, I lifted 192 pounds on my dead lift, instead of the 190 on the spread sheet. No good reason other than I was too lazy to figure how how to make 190 pounds with the rubber training plates, which are in kilograms. Just did 60 k and threw on 15 pounds in little iron plates. Later today, I will do the last workout of this Week 4. I’m scheduled to bump up the squat and the bench. Both are weights I have done before. No PRs yet. But the form is a lot better for those two lifts, so I’m happy. Fixing my form has been a goal.
| Day 1 | Exercise | Reps | Week 4 |
| Squat | 5 | 75 | |
| 5 | 95 | ||
| 5 | 115 | ||
| 5 | 130 | ||
| 5 | 150 | ||
| Bench | 5 | 50 | |
| 5 | 60 | ||
| 5 | 70 | ||
| 5 | 85 | ||
| 5 | 95 | ||
| Row | 5 | 55 | |
| 5 | 70 | ||
| 5 | 85 | ||
| 5 | 95 | ||
| 5 | 110 | ||
| Day 2 | Squat | 5 | 75 |
| 5 | 95 | ||
| 5 | 115 | ||
| 5 | 115 | ||
| Press | 5 | 40 | |
| 5 | 45 | ||
| 5 | 55 | ||
| 5 | 60 | ||
| Deadlift | 5 | 120 | |
| 5 | 145 | ||
| 5 | 165 | ||
| 5 | 192 190 | ||
| Day 3 | Squat | 5 | 75 |
| 5 | 95 | ||
| 5 | 115 | ||
| 5 | 130 | ||
| 3 | 155 | ||
| 8 | 115 | ||
| Bench | 5 | 50 | |
| 5 | 60 | ||
| 5 | 70 | ||
| 5 | 85 | ||
| 3 | 100 | ||
| 8 | 70 | ||
| Row | 5 | 55 | |
| 5 | 70 | ||
| 5 | 85 | ||
| 5 | 95 | ||
| 3 | 110 | ||
| 8 | 85 |
Today’s assistance work will be arms. I’m still sucking at coming up with a good plan for the assistance work. I want to do more unilateral back work and more shoulder work. Maybe I should quit talking about how I want to fix this routine, and just fix it. Maybe… or maybe I’ll do something else.
Priorities.
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