W5 & W6

W5D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W5D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 72.5 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to visitors from London.

W6D1
Bench 50 X 8 / 50 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W6D2
Squats 72.5 X 8 / 72.5 X 8
Rows 47.5 X 8/ 47.5 X 8
Deadlifts 75 X 10
EZ 25 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

Day 3 missed due to sheer laziness. I kid, deadlines abound.

Madcow 5x5 Week 7 & 8 megapost

Hello,

All weights in kg. Each weight group done for 5 reps unless stated otherwise.

W7D1

Squat 55/67.5/80/92.5/105
Bench 45/55/65/75/85
Row 40/47.5/57.5/67.5/77.5

4x situps @ bodyweight + 15kg x 5
2x hyperextensions @ bodyweight + 15kg x 8

W7D2

Squat 55/67.5/80/80
Press 42.5/50/57.5/65
DL 65/80/95/110

3x situps x 5

W7D3

Squat
55/67.5/80/92.5
107.5 x 3
80 x 8

Bench
45/55/65/75
87.5 x 3
65 x 8

Row
40/47.5/57.5/67.5
80 x 3
57.5 x 8

3x dips @ bodyweight + 12.5kg x 8
3x EZ Bar Bicep curls @ 30kg (w/o bar) x 8
3x skullcrushers @ 25kg (w/o bar) x 8


W8D1

Squat 57.5/70/82.5/95/107.5
Bench 47.5/57.5/67.5/77.5/87.5
Row 40/50/60/70/80

W8D2

Squat 57.5/70/82.5/82.5
Press 42.5/50/57.5/65x4 :(
DL 67.5/82.5/97.5/112.5

4x situps @ bodyweight + 16kg x 5

W8D3

Squat
57.5/70/82.5/95
110 x 3
82.5 x 8

Bench
47.5/57.5/67.5/77.5
87.5 x 3
67.5 x 8

Row
40/50/60/70
80 x 3
60 x 8

3 x EZ Bar Bicep Curls @ 30kg (w/o bar) x 8
3 x skullcrushers @ 25kg x 8

Deloading week, so Week 9 is my week off. I love week offs.

W4

W4D1
Squats 67.5 X 8 / 67.5 X 8
Rows 42.5 X 8/ 42.5 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D2
Bench 50 X 8 / 50 X 8
Military 32.5 X 8 / 32.5 X 6 (Reset, presses a bitch)
Incline Fly 10 X 10 / 10 X 10
Skull Crushers 20 X 10 / 20 X 10
Lat Pull-down 45 X 10 / 45 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W4D3
Squats 70 X 8 / 70 X 8
Rows 45 X 8/ 45 X 8
Deadlifts 70 X 10
EZ 25 X 10
Missed Pull-Downs, ran off for badminton.
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3

Back in the gym after falling ill.

W3D1
Bench 45 X 8 / 45 X 8
Military 30 X 8 / 30 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D2
Squats 67.5 X 8 / 67.5 X 8
Rows 40 X 8/ 40 X 8
Deadlifts 70 X 10
EZ 22.5 X 10
Pull-downs 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

W3D3
Bench 47.5 X 8 / 47.5 X 8
Military 32.5 X 8 / 32.5 X 8
Incline Fly 10 X 10 / 10 X 10
Tricep Pull-Down 25 X 10 / 25 X 10
Lat Pull-down 40 X 10 / 40 X 10
Sit-up 10 X 5 / 10 X 5 /10 X 5

5 minute warm-up jog seems to prevent the headaches. Side-note: Weight back up to 147 pounds from 142. Aiming for 150 come Christmas break. Bad shape man.

Madcow 5x5, W6D1, W6D2, W6D3

All weights in kg, each weight group done for 5 repetitions unless stated otherwise.

W6D1

Squat 52.5 / 65 / 77.5 / 90 / 102.5
Bench 42.5 / 52.5 / 62.5 / 72.5 /82.5
Row 40 /47.5 / 57.5 / 67.5 / 77.5

2 x Hyperextensions @ 15kg + bodyweight x 8
4 x Situps @ 15kg + bodyweight x 5

W6D2

Squat 52.5 / 65 / 77.5 / 77.5
Press 42.5 / 50 / 57.5 / 65
DL 62.5 / 77.5 / 92.5 / 107.5

3 x Situps @ 16kg + bodyweight x 5

W6D3

Squat
52.5 / 65 / 77.5 / 90
105 x 3
77.5 x 8

Bench
42.5 / 52.5 / 62.5 / 72.5
85 x 3
62.5 x 8

Row
40 / 47.5 / 57.5 / 67.5
77.5 x 3
57.5 x 8

3 x dips @ 12.5kg + bodyweight x 8
3 x EZ bar bicep curls @ 30 kg w/o bar x 8
3 x skullcrushers @ 25 kg w/o bar x 8

Madcow 5x5 W5D1, W5D2, W5D3

Been really busy with labs and frustrating results so this was late.

All weights in kg, each weight group done for 5 reps unless stated otherwise.

W5D1

Squat 60 / 70 / 80 / 90 / 100
Bench 40 / 50 / 60 / 70 / 80
Row 35 / 45 / 55 /65 /75

2x weighted hypers @ bodyweight + 15kg x 8
4x weighted sit ups @ bodyweight + 12.5kg x 5

W5D2

Squat 60 / 70 / 80 / 80
Press 40 / 47.5 /55 / 62.5
DL 67.5 / 80 / 92.5 / 105

3x situps @ bodyweight x 10

W5D3

Squat
60 / 70 / 80 / 90
102.5 x 3
80 x 8

Bench
40 / 50 / 60 / 70
82.5 x 3
60 x 8

Row
35 / 45 / 55 / 65
77.5 x 3
55 x 8

3x Dips @ bodyweight + 10kg x 8
3x Barbell curls @ 35kg x 8
3x skullcrushers @ 25kg (weight w/o bar) x 8

-----

All right, comments. I did this entire week while Augustine was sick. I managed to nail all my sets with perfect form but I could feel the weights getting heavier. I was already hitting PR on Squat, Bench, Row, and Press. This was last week's workout (27th Oct - posts now are 1 week delayed).

I was already struggling with my new press of 65kg this week and new row of 77.5kg. It's getting difficult and I need to microload with 1kg increments gradually. Gonna be making my own microweights with pennies! Wish me luck. Will keep posting even if nobody does (pfft!)