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 Post subject: Re: Asparagus Strength Journey
PostPosted: Tue Mar 12, 2013 8:48 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Yeah, probably a good call taking a little time off until you feel focused again mate. Whatever did you eat over the weekend ?!

PS: I have an update for your strength table at last lol.

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 Post subject: Re: Asparagus Strength Journey
PostPosted: Wed Mar 13, 2013 5:32 pm 
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Gorilla
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Posts: 584
Location: O.C. California
What happens more often than not is that I don't eat enough over the weekend, especially on Saturdays after a heavy Friday workout. I might get half as much protein as I do on a weekday, and probably 2/3 as many calories. I don't have a set schedule for the weekends like I do during the week, so it is much harder to get my meals in. I have trouble eating enough unless I force myself to such as on my weekday schedule.

It's not the shitty eating over the weekend that is keeping me out of the gym. I have a temporary physical ailment that is not worth possibly aggravating by lifting heavy.

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My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Mar 15, 2013 6:06 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
I was feeling OK and needed to let off a bit of stress so I hit the gym today. I didn't go really heavy, but did enough so that it was a good effort. My heaviest sets were only at 75% of my 1RM. Paid attention to form. Only had about 40 minutes to lift, so had to keep it short.

Squat
5@45#
5@130
5@175
5@225
3x5@270

Bench
5@90
5@125
5@160
2x5@190

BB Row
5@80
5@115
5@145
2x5@175

I'll see how I feel over the weekend. I'm hoping that I'm good to go to jump back into heavy lifts next week. If so, I'll just repeat my week 7 schedule and go from there.

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My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Mar 15, 2013 6:19 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
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Location: Christchurch, New Zealand.
Nice training there ~ good use of 45mins.

Hope you have a great weekend mate MF.

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 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Mar 18, 2013 5:40 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Weekend was alright, training today was shit. Didn't get much sleep last night, not sure if that was why, but I couldn't hit any of my marks today. Also had some significant DOMS, probably due to the multiple sets at 75%, although I didn't think it would be enough work to warrant the level of soreness I felt.

MadCow Week 7 Repeat

jump rope and pullups, mobility drills

Squat
8x45#
5x125
5x175
5x220
5x270
1x315 (fail on 2nd rep)
3x315


Bench
5x90
5x120
5x155
5x185
3x220

BB Row
5x80
5x110
5x140
5x170
3x200

Didn't have the strength for it today. Energy was a bit low, but then once I got the bar moving on my heavy sets I just had trouble moving it. Came down a little too fast on the squats, leaned too far forward and couldn't regain my form, dumped the bar for the fail. I then decided I would get at least a triple, so I waited a minute and went back at it. My depth wasn't great (below parallel at least), and it was very hard to hit the triple, but at least I got it.

I hoped for better performance on the bench, but didn't have it. After I struggled with rep #3 and almost felt like I was going to pull a hamstring from how tight my legs were clenched, I racked it and called it done.

Didn't even bother thinking about more than a triple on rows.

Hopefully I'll lift better on Wednesday.

EDIT: Didn't really have much of an appetite after lifting today. I'm just now (1.5 hours later) sitting down to eat, and only because I know I need to, not because I'm hungry.

_________________
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My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Wed Mar 20, 2013 7:03 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Got in the gym today for my regular Wednesday session and felt great. Much better than Monday.

MadCow Week 7 Repeat

bike and pullups, mobility drills

Squat
8@45 #
5@125
5@175
5@225, slow negative, explosive up
5@225, speed set

OHP
5@85
5@110
5@130
4@155 PB - so close to finishing 5 reps!
1@155 push press and hold

Deadlift
5@135, slow for form, hook
5@225, hook
5@280, hook
5@340, hook
5@400, switch, chalk

All the lifts went off well. I was really shooting for 5 reps on the OHP but just barely didn't have it in me. I'll hit it next time. Deadlifts went well. I made sure to get a good pause at the bottom while keeping tension on the bar, and maintained good form for most of the set. Form broke down a little on the last rep, but I was still able to finish the set without much issue.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
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 Post subject: Re: Asparagus Strength Journey
PostPosted: Thu Mar 21, 2013 1:56 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Great pulling and pressing, strong work on both the DL and OHP.

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WEB: http://www.jimsty.wix.com/strength-vs-size
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 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Mar 22, 2013 5:58 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Thanks, but I'm still not really satisfied with my progress. My weight is down a couple lbs, and I can't seem to find the appetite or will to eat more. I might have to resort to downing a protein powder shake at night for a couple weeks to see if that helps. Or maybe just realize that unless I am willing to put on a lot more weight, my progress is going to be pretty slow, and accept it.

MadCow Week 7 repeat

jump rope and pullups, mobility drills

Squat
5@45#
5@125
5@175
5@225
5@270
5@315, not deep enough, just to parallel

Bench
5@90
5@125
5@155
5@185
4@220
8@155

BB Rows
5@80
5@115
5@145
5@175
5@200, PB

Bar was a little low on squats, which threw my torso a bit further down and out and made it more difficult to get past parallel. Instead of fixing it, I just decided to go with it and finish the set at parallel so at least I would have the confidence boost. I may repeat the set again next time and go for good depth. Pissed about missing bench, I should have had it. I've already done 5 reps at 220#, 2+ weeks ago. Oh well, slow going. Went for it on rows and hit it. Happy about that at least.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Apr 01, 2013 5:04 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Still around 198 # BW. Had a week+ off from the gym - busy workdays and then holidays to finish the week. Went in today for a "light" session just to get me back into it. Took roughly 10% off of the last heavy sets I've done for today. I've also got various muscle cramps from poor sleep positions and who knows what else over the past week, but I love how it all just disappears once I'm moving the bar. Of course it comes right back after the set, though...

Today

jump rope and pullups, mobility drills

Squats
5@45#
5@125
5@170
5@215
5@260
3x3@295

Bench
5@85
5@115
5@145
5@175
3x3@205

BB Row
5@75
5@105
5@125
5@155
3x3@185

Everything went fine. I choose the right reps/sets/weight, as the last rep on the last two sets of each lift were hard, but not extremely difficult.

Going to use the same idea for Wednesday and then get back into the MadCow program on Friday.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
 Post subject: Re: Asparagus Strength Journey
PostPosted: Wed Apr 03, 2013 6:28 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
More "light" work. Seriously sore from Monday, feels good.

jump rope and pullups, mobility drills

Squat
5@45#
5@125
5@175
5@225
5@225

OHP
5@80
5@100
5@120
3x3@140, +15 second static hold on last set

Deadlift
5@140 hook
5@225 hook
5@275 hook
5@325 hook
3x3@375 first two hook, last set switch, chalk

Good lifts today. Squats were all done normally, no special method such as I normally do on Wednesdays. OHP was cleaned from the floor for each set. I should have gone with 145#, as the 3x3 was easy with 140#. Deadlifts were good. On the second final weight set, I was losing strength in my grip and it made the pulls harder. I then switched to switch grip for the last set and had no problem. Maximum 2 minutes rest between heavy sets.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Apr 05, 2013 6:03 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
Back into it.

MadCow (primer for Week 8)

jump rope and pullups, mobility drills

Squat
5@45 #
5@125
5@175
5@225
5@270
3@310
8@225

Bench
5@90
5@120
5@155
5@185
3@220
8@155

BB Row
5@80
5@115
5@145
5@175
3@200
8@145

Squat set at 270# was feeling pretty heavy, so instead of going for 3@315#, I cut it back to 310 to give myself another week to build back up since I was having some trouble last time at 315. 310 was pretty tough, even for 3 reps. Not sure what's going on there. Bench was fine. Asked for a spotter, even though I didn't need one but wanted to be sure given how I felt on squats. Rows went fine as well. Good form, done as singles.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
 Post subject: Re: Asparagus Strength Journey
PostPosted: Sat Apr 06, 2013 4:27 am 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Nice training bud, what's the basic layout/premise of the MadCow program?

Hope you are having a good weekend MF.

_________________
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Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Apr 08, 2013 6:02 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
The basic layout of Madcow is a 3-day/week split:
Monday:
5-rep squat
5-rep bench
5-rep BB row
Wednesday
light squats
5-rep OHP
5-rep deadlift
Friday
add 5 lbs to all Monday lifts
3-rep squat, 8-rep backoff lighter set
3-rep bench, "" ""
3-rep BB row, "" ""

This program is also called Bill Starr 5x5. This is where I found it:
http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Apr 08, 2013 6:08 pm 
Offline
Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
MadCow Week 8

jump rope and pullups, mobility drills

Squat
5@50 #
5@125
5@170
5@215
5@265
5@310

Bench
5@90
5@125
5@155
5@185
5@220 PB

BB Row
5@80
5@110
5@140
5@170
5@200

The first rep on squats wasn't too deep, just about parallel. I got pissed and made sure I dipped lower on the rest of them. The last one was rough, but I'm glad I did them properly. Finally hit 5x200# on bench! Stoked that I can now move on to having 2 big plates on each side. All in all a good workout today.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
 Post subject: Re: Asparagus Strength Journey
PostPosted: Wed Apr 10, 2013 8:06 pm 
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Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 584
Location: O.C. California
MadCow Week 8

jump rope and pullups, mobility drills

Squats
2x5@45#
5@125
5@165
5@205, slow negative explosive up
5@205, speed set

OHP, sets cleaned from floor
5@85
5@110
5@130
5@155 PB

Deadlift
5@155, slow, hook
5@225, hook
5@285, hook
5@345, hook
5@405 PB, switch, chalk

Hit all my lifts, so it was a good day! Finally had it in me to finish the set of 5 OHP @ 155#. I've been struggling with that one for a few weeks now. Probably would have had faster progress if I pressed more frequently than once per week, but I'll think about that after this MadCow cycle is over. The final deadlift set was easier than I thought it would be. Form was good and I had no trouble finishing 5. The set wasn't done as singles, although there was a pause on the floor between reps. I didn't let tension off the bar though.

_________________
--
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


Top
 Profile  
 
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