Chris' 5x5 (MadCow) Journal

[Vapour Trails]

This a new journal to track my progress on a new program (Linear 5x5), which will hopefully help someone in the future considering this program.
As of right now, I still have a little hip pain (some sort of inflammation of the hip joint) which is preventing me from starting. However, it is feeling better everyday and I think I'm close to being 100%. I have included a template I made up for recording 5x5 workouts.

22168

[Vapour Trails]

Well it took longer than expected for my hip joint to feel ok, but I finally started today. First time squating in about 3 weeks and it felt pretty good, no pain or swelling afterward.

5 rep maxes to start
Bench 180
ATF squat 205 (this is being conservative)
Military 115
BB Row 155
Deadlift 300

ATF Squat 95x5, 120x5, 145x5, 165x5, 190x5

BB Bench 80x5, 105x5, 125x5, 145x5, 165x5
I felt ridiculous doing 80x5, I could do this with one hand.

BB Row 75x5, 90x5, 110x5, 125x5, 145x5

Weighed situps (25lbs) 4x10

Comment- This workout was really, really easy, as I expected. The only set that was challenging was ATF squating 190x5 after doing no leg work for 3 weeks. I really hope my hip does not start acting up again after putting some weight on it. It certainly felt better than the last time I tried squating.

[Vapour Trails]

Oct 10th/06

ATF Squat 95x5, 120x5, 145x5, 145x5

Military 65x5, 80x5, 95x5, 105x5

Deadlift 175x5, 210x5, 245x5, 280x5

Pullups 6xBW, 6xBW

Situps 3x15 BW

Comment - This was a hard workout b/c my legs were still sore from 2 days earlier - really sore! They loosened up quickly though and it was a light squat day. The soreness was likely due to the significant stretch I gave them last session after a period of inactivity. Hip felt ok, no pain pushing out of the depths while squating. DLing gave no indication of a problem either, no pain while on the heavy set.

Next workout is much longer at 27 sets (6 squat, 6 bench, 6 row, and 9 sets of accessory lifts). Granted the first 3 sets of each major exercise are very light, I'm concerned I will be in the gym for an hour and a half.

[Natetaco]

woot madcow!

I got sick results from this program man, just make sure you eat alot and get alot of protein and i bet you will set pr's everyweek. Have fun squatting mon, wed, fri;)

[Vapour Trails]

woot madcow!

I got sick results from this program man, just make sure you eat alot and get alot of protein and i bet you will set pr's everyweek. Have fun squatting mon, wed, fri;)

Yes, I saw that you used this program as well. I looked at your journal a bit to decide if I wanted to give it a try. I actually like ATF squatting quite a bit, I've learned how to "sit back" and take some stress off my knees.

[Vapour Trails]

Oct 12th/06

ATF Squat 95x5, 120x5, 145x5, 165x5, 195x3, 145x8

Bench 85x5, 105x5, 125x5, 145x5, 170x3, 145x8

BB Row 70x5, 90x5, 120x5, 125x5, 145x3, 105x8 (Screwed up the weight for set 3, it should have been 105)

Chest Dip 3x8 w/ BW+15lbs

OH Tricep Ext 50x8, 60x8, 60x8

EZ Curls 3x8 w/ 70lbs.

Comment - Some discomfort during squats in the hip joint/area, most likely from Wednesday DLing. Nothing too painful, just pinches a bit and feels "off". Hopefully 72 hrs rest and ibuprofen will help. Considering how much volume was in this workout, I finished quickly. The weights are so easy I barely need to rest between sets - just change the weight and go. I know this won't last but right now it's hard to consider the bench and row portions a workout at all.