Freds Training Log

[fred]

Hey everyone. I'm Fred. I'm 20 years old, living in Denmark. Been lifting august 2010
Current routine: Madcow 5x5
Current BW: 93 kg

[fred]

05/10/2011
Squat:
5x105kg
5x105kg
5x105kg

Bench:
5x75kg
5x75kg
5x75kg

Pendlay Rows:
5x72,5kg
5x72,5kg
5x72,5kg

Dips
10
10
10

07/10/2011
Squat:
5x107,5kg
5x107,5kg
5x107,5kg

OHP:
5x52,5kg
5x52,5kg
5x52,5kg

Deadlift:
5x130kg
5x130kg
5x130kg

Chins
10
10
10

09/10/2011
Squat:
5x110
5x110
5x110

Bench:
5x80
5x80
5x80

Pendlay Rows:
5x75
5x75
5x75

Dips
10
10
10

12/10/2011
Squat:
5x112.5
5x112.5
5x112.5

OHP:
5x55
5x55
5x55

Hyperextentions
8xBW+10kg
8xBW+10kg
8xBW+10kg

Pullups
10
10
10

14/10/2011
Squat:
5x115
5x115
5x115

Bench:
5x82,5
5x82,5
5x85,5

Pendlay Rows:
5x77,5
5x77,5
5x77,5

Dips:
11
11
10

16/10/2011
Squat:
5x117.5
4x117.5
3x117.5

OHP:
5x57
5x57
5x57

Deadlift:
5x132.5

Chins:
11
10
6

18/10/2011
Front Squat 5x3:
3x60
3x60
3x60
3x60
3x60

Bench:
5x85
5x85
4x85

Pendlay Rows:
5x80
5x80
5x80

20/10/2011
Squat:
5x117.5kg
5x117.5kg
5x117.5kg

OHP:
5x60kg
5x60kg
5x60kg

Deadlift:
5x135kg

Chins
11
10
9

24/10/2011
Squat:
5x120
4x120
3x120

Bench:
5x85
5x85
5x85

[fred]

26/10/2011
Squat:
3x120
3x120
3x120
3x120
3x120
Pretty easy. My lower back is a bit sore though.

OHP:
5x62.5
5x62.5
5x62.5

Chins
11
11
9

28/10/2011
Squat:
3x122.5
3x122.5
3x122.5
3x122.5
3x122.5

Bench:
3x87.5
3x87.5
3x87.5

Pendlay Rows
5x80
5x80
5x80

30/10/2011
Squat:
3x125
3x125
3x125
3x125
3x125

OHP:
5x65
4x65
3x65

Deadlift:
5x140

Weighted Chins
5xBW+10kg
5xBW+10kg
5xBW+10kg

02/11/2011
Squat:
3x127.5
3x127.5
3x127.5
3x127.5
3x127.5

Bench:
3x87.5
3x87.5
3x87.5

DB Rows
10x20
10x30
10x36
10x40

[fred]

04/11/2011
Front Squat
5x60
5x60
5x60

OHP
3x65
2x65
1x65
...

Deadlift
5x142,5

CG Bench Press
15x60
10x70
10x70

[fred]

With all the failures I've had the last couple of workouts, I might consider switching to a more intermediate type routine.

First I'm gonna try eating more and see if I can continue further on SS progression

[fred]

I decided to start Madcow 5x5 Intermediate.

06/11/2011
Squat:
5x20
5x20
5x60
5x77.5
5x90
5x115
5x127.5

Bench Press:
5x20
5x20
5x52.5
5x62.5
5x70
5x80
5x87.5

Pendlay Rows:
5x20
5x20
5x62.5
5x65
5x70
5x72.5
5x75

[fred]

12/11/2011
Squat:
3x130
3x130
3x130
3x130
3x130
Squats are getting pretty heavy now. Definitely shows on my form.

Bench:
5x87.5
5x87.5
5x87.5
FINALLY! I was just about to deload on this lift because I had previously failed
getting 5 reps the last 2 or 3 times.

Pendlay Rows
5x80
5x80
5x80

[fred]

Madcow 5x5

20/11/2011
Squat: 5x85, 5x95, 5x105, 5x115, 5x125

Bench Press: 5x60, 5x65, 5x72.5, 5x77, 3x85

Barbell Rows: 5x60, 5x65, 5x70, 5x75, 5x80

DB Shrugs: 12x30, 12x30

[fred]

Front Squat (with focus on technique and pause at the bottom)
5x50
5x50
5x50
5x50

OHP
5x50
5x55
5x60
5x67.5!


Deadlift:
5x100
5x120
5x130
4x145

DB Curls:
6x22
6x22

EZ-Bar Skullcrushers:
10x20+bar weight (10 or 15 kg)
10x20+bar weight

[fred]

Squat:
5x85.0
5x100.0
5x115.0
5x127.5
3x145.0
8x115.0

Bench:
5x55.0
5x65.0
5x75.0
5x82.5
3x95.0
8x75.0

Pendlay Rows
5x82.5
5x82.5
5x82.5
5x82.5
3x85
8x70