MadCow Week 9
jump rope and pullups, mobility drills
5@45#, slow for form
5@205, slow negative, pause, explosive up
5@205, speed set
5@160 PB (sort of)
5@160, slow for form
5@350, hook for 2, reset, hook for 2, reset, switch for last rep
3,3,1@415, switch, chalk
Today was OK. Ate a bit late, then got caught up in things and didn't get to the gym until 3 hours after eating. Had a cliff bar and a couple small apples before lifting, but energy wasn't really there. Felt good on the OHP warmups, but the final set felt heavy. Gave the tiniest bump on reps 4 and 5 to get the bar off the chest, but the rest of the press was all proper. Going to up the weight for next time, but I'm not going for 5 reps, as I know I won't get it. Deadlift was similar. 350# felt heavy today; I knew I wouldn't get 5 on the 415 so I instead decided to try for 2x3, x2, x1. On the third set I got one up and was done. Back was feeling a bit tight so I called it a day.
I'm going to mess around for the next few weeks, following the basic template of MadCow but switching up sets and reps and aiming for 5 rep progression every two weeks instead of every week. At this point the only lift I can still progress on weekly is squats, so I may keep that one as is for the next 4 weeks.
One possibility is to go for multiple sets of 3 reps of each new weight, then the following week go for a set of 5. Or I may jump up 10# to the new weight, do 2x2 or 2x3 at that weight, then drop back 5# for a set of 5 the following week. I'll figure it out as I go, probably.
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