Madcow 5x5 W1D3

Sorry this was a bit late.

Weights in kg.

Squats:
45 / 57.5 / 67.5 / 80 x 5 reps
92.5 x 3 reps
67.5 x 8 reps

Bench:
35 / 42.5 / 52.5 / 60 x 5 reps
72.5 x 3 reps
52.5 x 8 reps

Rows:
32.5 / 40 / 50 / 57.5 x 5 reps
67.5 x 3 reps
50 x 8 reps

3 sets of bodyweight dips x 8
3 sets of EZ-Bar bicep curls (weights w/o bar) 15/20/20 x 8
3 sets of skullcrushers (weights w/o bar) 15/20/20 x 8

Rippetoe -pilot-

Hi folks,

I'm just starting Rippetoe, but I'm having problems with my squat form, thus I'm going to reset my Rippetoe on next week, in a proper power rack. I'm still in my 1 week study break, been staying in my friend's place and yea, been slacking behind a lot.. Today's workout is just because i don't spend my day doing nothing for the whole week.

Workout A:
Squat: 20kg/30kg/40kg/50kg/55kg/60kg/60kg/60kg
Bench Press:20kg/25kg/30kg/35kg/40kg/40kg/40kg
Dead Lift:18kg/28kg/38kg/48kg/58kg/68kg

i was using smith machine for squat (no power rack here), couldn't really perform as the ROM is somewhat fixed. i struggled for the last few reps for squat and bench press, my friend spotted me though.

as per Xeem suggested, I'll post up my diet and workout on next week onwards, yea, a proper one. until then, lift hard peeps.

cheers

Madcow 5x5 W1D2

Week 1 Day 2

Weights are in kg. Each weight group done for 5 repetitions.

Squats 45/ 57.5 / 67.5 / 67.5
Military Press 32.5 / 40 / 45 /52.5
Deadlifts 60 / 72.5 / 82.5 / 95

Madcow 5x5 W1D1

Week 1 Day 1

Weights in kg. Each weight group is done for 5 reps.

Squat: 45 / 55 / 65 / 77.5 / 90
Bench: 35 / 42.5 / 52.5 / 60 / 70
Row: 32.5 / 40 /50 / 57.5 /65

Also, good job Augustine for being motivated. We'll go far together.

Day ONE

Squats: 60 kg

Bench Press: 47.5 kg

Deadlift: 55 kg

Have a long way to go!

Special shout out to Wee Sim for helping me out and being supportive.

Augustine

5 Rep Maximums

Augustine's 5 RM:

Squats 60kg
Bench 47.5kg
Deadlifts 55kg
Military Press 40kg
Rows 35kg

Wee Sim's 5 RM:

Squats 95kg
Bench 75kg
Deadlifts 100kg
Military Press 55kg
Rows 70kg

Good job Augustine.

New London Workout

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Madcow 5x5. That's what I'm doing in London.

Malaysia: Back/Legs workout log

Bent Over Dumbbell Rows (per hand):

25kg x 10 x 3sets

Barbell Rows (Pendlay):

95lbs x 10

145lbs x 6

165lbs x 5

Deadlifts:

95lbs x 12

145lbs x 10

165lbs x 8

Lever Bent-Over Row (weights w/o bar):

60lbs x 12

85lbs x 10

110lbs x 6

Behind-the-neck Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Lateral Pulldowns:

100lbs x 10

110lbs x 10

120lbs x 8

Squats:

135lbs x 10

185lbs x 8

225lbs x 5

Malaysia: Shoulder/Biceps workout log.

Dumbbell Shoulder Press (per hand):

10kg x 20

12.5kg x 15

15kg x 10

17.5kg x 10

20kg x 8

22.5kg x 8

Dumbbell Flies (per hand):

10kg x 10

12.5kg x 10

15kg x 6

Dumbbell Seated Rear Lateral Raise (per hand):

10kg x 15 x 4sets

Dumbbell Front Raises

10kg x 8 x 3sets

EZ Bar Front Raises (weights w/o bar):

35lbs x 6 x 3sets

EZ Bar Upright Row (weights w/o bar):

35lbs x 10 x 3sets

Alternating Dumbbell Bicep Curls (per hand):

10kg x 10

12.5kg x 9

15kg x 8

17.5kg x 6

20kg x 3

Concentration Bicep Curls (per hand):

10kg x 20

12.5kg x 15

15kg x 10

Machine Leg Press

240lbs x 10

265lbs x 8

290lbs x 6

Malaysia: Chest workout log.

Inclined Dumbbell Press (per hand):
15kg x 15
20kg x 15
22.5kg x 12
25kg x 10

Dumbbell Press (per hand):
25kg x 8 x 3sets

Dumbbell Flies (per hand):
12.5kg x 10 x 2sets
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Bodyweight Dips:
10 x 4sets