PDA

View Full Version : starting madcows 5x5



frank
06-23-2008, 10:26 AM
ok guys im going for a b/s/d 245/205/345 total, just started madcows 5x5 today...

breakfast-1/2 cup oats, 2 cups milk, 2 cups water, multi-v's
pre workout-1/2 cup oats, 5 egg whites, 2 cups milk, 2 cups water

bench
115x5
130x5
145x5
170x5
185x5 - had about 2-3 more in me
squat
90x5
100x5
115x5
130x5
145x5 - it gets dangerous when you have to clean+jerk the bar, i dont have a squat rack, almost fell on my ass with 145 on my neck
bent over rows to chest
5x80
5x95
5x105
5x115
5x130

did 4 sets of weighted situps with 10 lb dumbbell behind neck between sets of rows...

post workout-5 egg whites, 2 cups water

does anybody know what i should substitute for weighted hypers? i dont have the proper equipment...

killxswitch
06-23-2008, 10:41 AM
Whoa be careful with those squats man. Your dedication is admirable but you don't want to get hurt. Are you getting a power rack anytime soon? Good luck with the 5x5.

frank
06-23-2008, 11:04 AM
Whoa be careful with those squats man. Your dedication is admirable but you don't want to get hurt. Are you getting a power rack anytime soon? Good luck with the 5x5.

well if i pass math, yea im getting a power rack/FID bench. by the end of this week atleast. also, i tried doing hyperextensions on the end of my bench press without and weight on the bench...the bench tipped over and i hit my head on the floor. (not too hard)

does anybody have a substitute with hyperextensions?

mickyjune26
06-23-2008, 11:12 AM
congrats on starting a journal. What are your specific goals?

frank
06-23-2008, 11:15 AM
congrats on starting a journal. What are your specific goals?

to be more specific, 245 bench by the end of the summer, and to do 140x30.

140 cause thats my goal bodyweight.

for deads im going for 275x5x5.

for squats i just wanna be able to do 185 atg

frank
06-23-2008, 12:26 PM
ok just had....


2 chicken cutlets, 2 cups cooked brown rice, 2 cups milk

30 minutes later i had...

half a box of whole wheat spaghetti with 1/4 cup gravy (3-4 servings)

not much protein needed, probably gonna have some more chicken/rice and last meal is gonna be some TUNA BABY TUNA

killxswitch
06-23-2008, 01:52 PM
You could stack weight on the backs of your legs to hold you down while you do the hypers. Might be tough though.

frank
06-23-2008, 02:24 PM
You could stack weight on the backs of your legs to hold you down while you do the hypers. Might be tough though.

yea i tried that, didnt work out so well. i put 2 25s on the barbell and i had a hard time getting it off after i realised it wasnt gonna work.

ArjunDhir
06-23-2008, 03:38 PM
Good luck.

frank
06-23-2008, 04:36 PM
Good luck.

thanks

EDIT: had 2 more chicken cutlets and some more whole wheat pasta, i must be at like 400g of carbs by now...

philly08
06-23-2008, 06:03 PM
Good luck with this routine man. Your goals are pretty similar to mine, so I'll be be interested to follow it and see how things turn out. Good stuff.

frank
06-25-2008, 12:58 PM
ok guys...heres day 2

breakfast - 1/2 cup oats, multi-v, b-complex, vitamin-c, 3 bottles water
pre workout - 1 cup oats, 5 egg whites, 1 bottle water

workout

incline bench press - paused
95x5
110x5
120x5
135x5
squats - my legs are still jello from monday, couldnt really walk too well
85x5
100x5
115x5
115x5
on my squats, i go low enough that my ass touches my calves
deadlifts - legs were shot so these were tough
160x5
185x5
210x5
230x5
assistance
3x8 situps

post workout - 5 egg whites, banana, 1 cup milk, 3 bottles water

frank
06-25-2008, 08:27 PM
had...

3 chicken cutlets, brown rice

2 cups milk, banana

4 turkey burger patties

borracho
06-26-2008, 12:02 PM
ya could try using the bench rack to hold the weight for your squats..then just walk it out off the bench...if that makes sense. All these questions that you've been asking wont help you at all if you fall down with 135lbs on your face cause you were trying to press it over head to get behind the neck for squats.

I was in a similar situation at my parents house and this is what I ended up doing...food for thought I guess

frank
06-27-2008, 12:06 PM
ok heres today...

meal 1 - whole wheat mini bagel, 3 bottles water, multis

meal 2 - 1/2 cup oats, 2 cups milk, 1 gallon water

workout
flat bench press
1110x5
130x5
150x5
170x5
190x3
150x8
squats
85x5
100x5
115x5
130x5
150x3
115x8
bent over rows
80x5
90x5
100x5
115x5
130x3
100x8
weighted dips
bw+25x8
bw+35x8
bw+45x8
whats a good max on weighted dips?
barbell curls
85x8
85x8
85x8
tricep extensions with barbell
85x8
85x8
85x8

post workout
5 egg whites, 2 cups milk


yea, i do eat like a boxer trying to cut weight but i have to go shopping today and order some nitrean

frank
06-27-2008, 02:29 PM
had...

2 cups 0% milk

2 cups water, 2 cans tuna

frank
06-30-2008, 12:40 PM
week 2, monday, bw 139

breakfast - 1/2 cup oats, 2 bottles water, multis

pre workout - 1 cup oats, 2 bottles water

bench no lift
115x5
135x5
150x5
170x5
190x5 woohoo
atg squats AS LOW AS POSSIBLE
90x5
105x5
120x5
135x5
150x5
rows
80x5
90x5
105x5
120x5
130x5

assistance
2 sets weighted hypers (holding 25 lb plate)
4 sets of weighted situps (45 plate arms stretched out)

post workout -approximately 12 egg whites, 2 cups water, 2 cups milk, banana