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 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Apr 12, 2013 7:27 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow End of Week 8

jump rope and pullups, mobility drills

Squat
5@45#
5@125
5@175
5@225
5@270
3@315
8@225

Bench
5@90
5@125
5@160
5@190
3@225 PB
8@160

BB Row
5@80
5@115
5@145
5@175
3@205 PB
8@145

Didn't sleep enough last night so was pretty tired going in to the gym today. Hit all my lifts though so I really can't complain. Depth was good on squats, one of the reps my torso came a bit too far forward and the bar was low enough to bang on one of the pins. It was at the very bottom of the lift so it didn't really affect me and I finished the set. Yesterday I had watched Dave Tate's bench press video, so I tried to incorporate some of his form fixes into my bench today. I'll link the video in the Powerlifting forum. Rows went well.

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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 Apr 17, 2013 8:19 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
Had to skip the gym on Monday, too busy at work - worked straight through lunch.

MadCow Week 9

jump rope and pullups, mobility drills

Squats
5@45#
5@125
5@165
5@205
5@205, slow negative, pause, explosive up

OHP
5@90
5@110
5@135
3@160 PB
x1 +1 push press, x3 push press @160

Deadlift
5@135 slow for form, hook
5@225 hook
5@285 hook
5@350 hook, had to reset grip on the last rep
5@410 PB, switch, chalk

Happy with my lifts today. I wasn't expecting more than 3 on the OHP, decided to fire off a few extra sets for more work on it. Tried to get 2 reps on the second set but stalled halfway up so brought it back and push-pressed it once. Did a final push-press set of 3 after only a minute rest, was beat after the third rep. Deadlift went well, good speed off the floor and good pauses on the floor between reps. Last rep of heavy set was a grinder, ended up a bit more stiff legged than I cared for but the weight still came up.

_________________
--
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 Apr 19, 2013 7:05 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow end of Week 9

jump rope and pullups, mobility drills

Squats
5@45#, slow for form
5@125
5@175
5@220
5@270
2x3@315 PB for 2 sets of 3
8@225

Bench
5@90
5@125
5@160
5@190
2x3@225 PB for 2 sets of 3
8@160

BB Row
5@85
5@115
5@145
5@175
2x3@205 PB for 2 sets of 3
10@145 got carried away

Since I didn't get to lift on Monday, I just did 2 sets of triples at the weight I was using last Friday. All the lifts went well. I dare say I like a little more volume in my workout, not sure how effective it is at getting me strong enough to bump the weight up 5# though. Looking forward to trying these weights for 5 reps. I know I'll get the squats, bench and rows will be super tough.

_________________
--
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 Apr 19, 2013 8:34 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3685
Location: Christchurch, New Zealand.
Good work buddy, I think people either plain don't understand (or they just underestimate) the correlation between volume of training and strength. You're putting some great work in anyway, I'm almost jealous haha.

What have you got on for the weekend, anything exciting?

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WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
Image http://www.youtube.com/user/kiwilifter?feature=mhee


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Apr 22, 2013 6:46 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
Family was visiting for the weekend. Was nice to have my brother's family down and all the kids playing together.

I'm thinking that I'm not going to finish the cycle of MadCow, as it is at the point where I cannot make weekly increases as programmed. I've got a good idea of what I want to do, so I'll probably come up with my own routine shortly, although it will probably be somewhat similar to some of the routines that I've been exposed to. The main lifts will stay the same, though. I think I'm going to toy around a bit with volume and intensity. Or maybe I'll just switch back to 5/3/1. Or I might just stick it out for 4 more weeks - I am still hitting PBs every week on every lift, even if I can't complete the sets of 5. Whatever, it's all still up in the air.

In other news, my bodyweight is up, I've been at or slightly above 200 for a few days now.

MadCow Week 9

jump rope and pullups, mobility drills

Squats
5@45#, slow for form
5@125
5@175
5@220
5@270
5@315

Bench
5@90
5@125
5@160
5@190
4@225 PB

BB Row
5@85
5@115
5@145
5@175
4@205 PB

OK session today. My eating was a bit off before lifting, started feeling hungry before I was scheduled to hit the gym, so had an apple and cliff bar and cup of coffee and waited 20 minutes before going in. Did well on the squats. Not as deep as I wanted, but still past parallel. Disappointed on the bench and rows. I was hoping the volume on Friday would have primed me for completion today, but it didn't happen. PBs on both, however, so no complaints really.

_________________
--
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: Tue Apr 23, 2013 4:21 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3685
Location: Christchurch, New Zealand.
asparagus wrote:
Did well on the squats. Not as deep as I wanted, but still past parallel.

That's still great, I always aim to break parallel. If I don't then I don't even really like counting the rep, how OCD is that? LOL

Good session though, bodyweight seems pretty good. 200 is solid!

_________________
Feel free to find me...

WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
Image http://www.youtube.com/user/kiwilifter?feature=mhee


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 Post subject: Re: Asparagus Strength Journey
PostPosted: Wed Apr 24, 2013 6:52 pm 
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Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Week 9

jump rope and pullups, mobility drills

Squats
5@45#, slow for form
5@135
5@185
5@205, slow negative, pause, explosive up
5@205, speed set

OHP
5@90
5@110
5@135
5@160 PB (sort of)

Deadlift
5@160, slow for form
5@225, hook
5@285, hook
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


Top
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 Post subject: Re: Asparagus Strength Journey
PostPosted: Fri Apr 26, 2013 5:31 pm 
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Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow End of Real Week 9

jump rope and pullups, mobility drills

Squats
5@45# slow for form
5@125
5@175
5@225
5@270
3@320 PB
8@225

Bench
5@45
5@90
5@125
5@160
5@190
5@225 PB

BB Row
5@45
5@85
5@115
5@145
5@175
5@205 PB

Today was for the cows. Read an article on T-Nation right before lifting about eating organ meat, in particular beef liver and it just made me mad for some reason. I swore to the cows that I would make all my lifts today, and I did.

_________________
--
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: Sun Apr 28, 2013 1:51 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1416
Location: Isle of Wight, England
I used to frequently get pissed off with stuff like that mate :/ I go out of my way now to avoid mainstream fitness articles and magazines.
Anywho! Your training is looking solid man :) how are things your side of the water?

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Mini Forklift Ⓥ wrote:
There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
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 Post subject: Re: Asparagus Strength Journey
PostPosted: Mon Apr 29, 2013 6:17 pm 
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Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
Things are alright over here, other than this country being populated by a plethora of idiots. Religious anti-science zealots consistently serving in our congressional science committee, racist assholes serving in government and the people that elect and re-elect them, etc. I'm going to stop there for risk of putting myself in a bad mood.

Getting stronger, slowly but surely. At the rate I'm going, I'll hit my year end goals by mid-summer. I can't wait until I can press my own bodyweight!

I've modified the MadCow program a bit to slow down the progression, as the only one I'm still hitting every week is squats, and I'm not sure how much longer I'll be able to keep that up.

MadCow Mod Week 10

jump rope and pullups, mobility drills

Squats
5@45#
5@130
5@175
5@225
5@270
5@320 PB

Bench
5@45
5@90
5@125
5@160
5@195
3@230 PB
8@160

BB Row
5@45
5@85
5@115
5@145
5@180
3@210 PB
8@145

Everything went well today. Hit all my lifts as planned. Nothing really to note.

_________________
--
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 May 01, 2013 6:38 pm 
Offline
Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Mod Week 10

jump rope and pullups, mobility drills

Squats
5@45# slow for form
5@125
5@175
5@225 slow negative, pause, explosive up
5@225 speed set

OHP
5@45
5@90
5@115
5@140
2x3@165 PB

Deadlift
5@165 hook, slow for form
5@230 hook
5@290 hook
5@355 hook, chalk
5@415 PB, switch, chalk

Felt strong going in today. I was really looking forward to the OHP, and was not disappointed in my performance. The second set was pretty tough, had to give it a little chest bump to get started. One of these days I need to learn how to power clean properly so I can test how much I can clean and jerk.

Given the last two deadlift workouts I had grip issues at 350#, I decided to use chalk with it. No problems this time! The final lift was great, came up easy and the lockouts weren't too rough. After that final set I had a hankerin' to go for some heavy singles and definitely had the strength and energy to do so, but had to get back to work.

I noticed I've been looking a little soft lately, so the few lbs I've put on over the past few weeks has definitely included a fair bit of fat. The scale at the gym said 207.2#, which is the heaviest I've ever weighed at workout time. However, I haven't had a BM yet today, which usually happens earlier in the day, so that's a few extra lbs there.

_________________
--
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 May 03, 2013 6:16 pm 
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Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Mod End of Week 10

jump rope and pullups, mobility drills

Squats
5@45#
5@130
5@180
5@230
5@275
3@325 PB
8@230

Bench
5@45
5@125
5@160
5@195
4@230 PB
8@160

BB Row
5@45
5@85
5@115
5@145
5@180
5@210 PB

I could have finished the set of heavy squats, felt good today. Form was a little off because I took an extended break before the set to talk to someone at the gym. By the third rep I was back in the groove. Decided that instead of the 4 reps I planned to do on my heavy bench and rows, I'd see how I felt after 4 and go for the fifth. I went for 5 on the bench but stalled half-way up, rows I made it with a little leg drive. At this rate, my bench will increase 5 lbs every 1.5 weeks for now. :) In 1.5 weeks I'll also be matching my previous best squat set at 5x330#, although this time to full depth.

_________________
--
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 May 06, 2013 5:52 pm 
Offline
Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Mod Week 11

jump rope and pullups, mobility drills

Squats
5@45#
5@130
5@180
5@230
5@275
5@325 PB

Bench
5@45
5@90
5@125
5@160
5@195
4@230 failed on 5th rep
2@230

BB Row
5@45
5@85
5@120
5@150
5@185
3@215 PB
8@150

Was feeling good going into the heavy set of squats. First rep was to parallel, fixed that and got proper depth for the rest. Disappointed on bench - failed at the same spot as Friday, halfway up the 5th rep. Row was heavy, barely got the three. I guess I was a bit ahead of myself thinking my bench was going to go up every 1.5 weeks. Slower progress, but I guess that's the way it will be.

_________________
--
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 May 08, 2013 5:39 pm 
Offline
Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Mod Week 11

jump rope and pullups, mobility drills

Squats
5@45#
5@125
5@175
2x5@225 slow negative, pause, explosive up

OHP
5@45
5@90
5@115
5@145
3@165
5@165 push press

Deadlift
5@135, 1" deficit, hook
5@225, 1" deficit, hook
5@295, hook
5@355, hook, chalk
3@420 PB, switch, chalk
1@420, switch, chalk

Shitty workout today. Didn't feel strong on any of the lifts. Those 2 sets of pause squats were rough and probably sapped a fair bit of strength, given how I already felt. I usually do one set of pause squats and the other as a speed set on Wednesdays, but felt like changing it up a little. Also tried throwing in some deficit deadlifts as warmups. I'm pretty sure those two changes contributed to lackluster performance on my final deadlift sets - I was going for 2x3. I was shooting for a set of 5 on OHP, but would have been happy with 4. Once I got the third rep up I knew it was over. I couldn't even push press a 4th.

Maybe it's time for a deload week?

_________________
--
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 May 10, 2013 7:20 pm 
Offline
Gorilla
User avatar

Joined: Mon May 09, 2011 1:13 pm
Posts: 577
Location: O.C. California
MadCow Mod End of Week 11

jump rope and pullups, mobility drills

Squats
5@45#
5@135
5@180
5@230
5@280
3@330 PB
8@230

Bench
5@45
5@90
5@125
5@160
5@200
3@235 PB
8@165

BB Row
5@45
5@85
5@120
5@150
5@185
4@215 PB
8@150

Had a shitting week of lifting so far, so I wanted to go out on a good note and decided to change up my bench goal. Still went for a PB, but instead of 5@230#, switched it to 3@235#. Hit all of my goals today. Still feel strong on squats, I hope it keeps up for a while. I think I need to get my leg strength up a little more to help out on my deadlifts. My form on those has gone to shit on the heavy lifts - my hips shoot up too fast and I pull too much of it with my back. My back is super strong and I have no problem with it, but I bet I would pull much better with stronger legs. Once I finish this MadCow cycle, I'll probably switch back to 5/3/1 and program in some good assistance lifts to help out.

_________________
--
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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