The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: 5x5 Madcow Log

  1. #1
    Senior Member OGROK's Avatar
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    5x5 Madcow Log

    Anyways, so I have decided to quit screwing around with routines that may or may not work and go on the 5x5. I needed to get my strength up anyways. First I need to find my 5RM in the major lifts, so that's the first thing I am going to be working on.

    Stats:
    Height: 5'9"
    Weight: 200lbs

    Starting Maxes (5rm):

    Full Squat: 205x5
    Bench Press: 170x5
    Military Press: 110x5
    Pendlay Row: 165x5
    Deadlift: 300x5

    Current Maxes (5rm):

    Full Squat: 215x5
    Bench Press: 180x5
    Military Press: 115x5
    Pendlay Row: 175x5
    Deadlift: 310x5


    History:

    Bulked from 165 to 200 since last summer. Used Rippetoe's routine and a haphazard eat whatever diet. Got my diet down now but haven't had a real structured routine for a couple months. Going onto Madcow's 5x5 for some serious strength/size gains (hopefully).

    Routine:

    Madcow's Intermediate 5x5.

    Diet:

    Roughly 3500-4000 calories a day. Something like 300g protein, 200-250g carbs and 115 grams of fat. Been a while since I bothered to check the exact numbers on the macros
    Last edited by OGROK; 04-15-2008 at 03:39 AM.

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  3. #2
    Paul killxswitch's Avatar
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    Why did you stop the Rippetoe SS plan? Did you just get all you could out of it, or did you decide you don't like it? I'm working my way through it now, though I've only been doing it since late December, so I have a ways to go.

    I'll be watching this one, since you're kind of where I will be in 4-6 months or so. Good luck with your goals bro.

  4. #3
    Senior Member OGROK's Avatar
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    Quote Originally Posted by killxswitch View Post
    Why did you stop the Rippetoe SS plan? Did you just get all you could out of it, or did you decide you don't like it? I'm working my way through it now, though I've only been doing it since late December, so I have a ways to go.

    I'll be watching this one, since you're kind of where I will be in 4-6 months or so. Good luck with your goals bro.
    Thanks for stopping by man.

    Rippetoe worked for several months but eventually I couldn't really get any progress workout to workout. I think maybe my old diet had something to do with that (calories were probably too low). Even so, I think I am going to make better progress on a week-to-week basis than on a day to day basis. I might use Rippetoe or something similar when I eventually go on a cut though.
    Last edited by OGROK; 03-08-2008 at 06:52 PM.

  5. #4
    Senior Member OGROK's Avatar
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    Full Squat:
    95x5
    120x5
    145x5
    165x5
    190x5

    Bench:
    80x5
    100x5
    120x5
    140x5
    160x5

    Row:
    5x75
    5x100
    5x115
    5x135
    5x155

    Dips:
    BWx8
    BWx8
    BWx5-6

    Weighted Incline Situps:
    35x12
    35x12
    35x12
    Last edited by OGROK; 03-17-2008 at 08:38 PM.

  6. #5
    Paul killxswitch's Avatar
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    Solid work today ogrok.

  7. #6
    Senior Member OGROK's Avatar
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    Hey thanks man. In a couple of weeks I will be hitting the PRs. This **** is going to be pretty easy until then.
    Last edited by OGROK; 03-19-2008 at 03:39 PM.

  8. #7
    Senior Member OGROK's Avatar
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    Full Squat:
    5x95
    5x120
    5x145
    5x145

    Military Press:
    5x64
    5x80
    5x90
    5x105

    Deadlift:
    5x180
    5x215
    5x250
    5x285

    Chins/Pullups:
    BWx5
    BWx4
    BWx4

    Weighted Hypers:

    25x12
    25x12
    25x12

    Note to self: Switch hypers to Monday and sit-ups to Wednesday.
    Last edited by OGROK; 03-19-2008 at 11:17 PM.

  9. #8
    Senior Member OGROK's Avatar
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    Full Squat:
    100x5
    120x5
    145x5
    170x5
    200x3
    145x8

    Bench:
    80x5
    100x5
    120x5
    140x5
    165x3
    120x8

    Row:
    80x5
    100x5
    120x5
    135x5
    160x3
    120x8

    Barbell Curl:
    65x8
    75x8
    75x4

    Skullcrushers:
    45x8
    55x8
    55x8

  10. #9
    Senior Member OGROK's Avatar
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    Full Squat:
    100x5
    125x5
    150x5
    175x5
    200x5

    Bench:
    85x5
    105x5
    125x5
    145x5
    165x5

    Pendlay Row:
    75x5
    100x5
    120x5
    140x5
    160x5

    Hyperextension:
    25x12
    25x12

    Incline Situps
    35x12
    35x12
    35x12
    35x12

  11. #10
    Paul killxswitch's Avatar
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    Turning it up a notch or two on the squats. Looking good in here, the numbers will start getting interesting in a few weeks.

  12. #11
    THE FRIDGE! thewicked's Avatar
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    how you liking the 5x5?
    Proud to be sponsored by APT prowriststraps.com

    90* just means you're halfway there to becoming a man!

  13. #12
    Senior Member OGROK's Avatar
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    A little late on writing this down. From Wednesday:

    Full Squat:

    100x5
    125x5
    150x5
    150x5

    Military Press:

    65x5
    80x5
    95x5
    105x5

    Deadlift:

    185x5
    220x5
    255x5
    295x5

    Chins:

    BWx7
    BWx4
    BWx3
    Last edited by OGROK; 03-28-2008 at 12:24 AM.

  14. #13
    Senior Member OGROK's Avatar
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    Quote Originally Posted by thewicked View Post
    how you liking the 5x5?
    Not sure yet. Next week I will be hitting PRs and then the week after that I should hopefully be breaking PRs.

    Also, I changed the diet around a little bit. Carb cutoff near the end of the day and six meals.

    Quote Originally Posted by killxswitch View Post
    Turning it up a notch or two on the squats. Looking good in here, the numbers will start getting interesting in a few weeks.
    Yeah the squats go down on Wednesday b/c of deadlifts and then on Friday I do next Mondays weight for a heavy triple, to ease me into a new PR.
    Last edited by OGROK; 03-28-2008 at 12:29 AM.

  15. #14
    Senior Member OGROK's Avatar
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    Full Squat:
    100x5
    125x5
    150x5
    175x5
    205x3
    150x8

    Bench Press:
    85x5
    105x5
    125x5
    145x5
    170x3
    125x8

    Pendlay Row:
    80x5
    100x5
    120x5
    140x5
    165x3
    120x8

    Dips:
    BWx8
    BWx4
    BWx6

    Barbell Curl:
    70x8
    70x6
    70x6

    Skullcrushers:
    65x8 (But grip probably too wide to hit triceps well)
    55x4 (Narrower grip)
    50x4
    Last edited by OGROK; 03-28-2008 at 08:05 PM.

  16. #15
    Senior Member OGROK's Avatar
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    Full Squat:
    105x5
    130x5
    155x5
    180x5
    205x5

    Bench:
    85x5
    105x5
    130x5
    150x5
    170x5

    Pendlay Row:
    85x5
    105x5
    125x5
    145x5
    165x5

    Hypers:
    35x12
    35x12

    Situps:
    35x12
    35x12
    45x12
    Last edited by OGROK; 04-02-2008 at 01:07 AM.

  17. #16
    Senior Member OGROK's Avatar
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    Uhh, I got a little bit creative today.

    Squat:
    115x5
    135x5
    155x5
    155x5

    Military Press:
    65x5
    75x5
    95x5
    105x5
    115x5 (Should have done 110 but I decided on 115 instead)

    Deadlift:
    155x5
    205x5
    275x5
    295x5 (Should have done 300 and stopped but I miscounted the weight)
    315x1 (Felt like I could have done more but I stopped)

    Chins:
    BWx6
    BWx5
    BWx3
    Last edited by OGROK; 04-09-2008 at 01:48 PM.

  18. #17
    Senior Member OGROK's Avatar
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    Full Squat

    105x5
    130x5
    155x5
    180x5
    210x3
    155x8

    Bench Press:

    85x5
    105x5
    130x5
    150x5
    175x3
    130x8

    Pendlay Row

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

    Dips
    BWx8
    BWx8
    BWx10

    Skullcrushers

    55x8
    55x8
    55x8

    Barbell Curls

    70x8
    75x7
    75x3

  19. #18
    Senior Member OGROK's Avatar
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    Yesterday:

    Full Squat
    105x5
    130x5
    160x5
    185x5
    210x5

    Bench Press
    110x5
    135x5
    150x5
    175x5

    Pendlay Row
    105x5
    135x5
    150x5
    170x5


    **** yeah, some progress.
    Last edited by OGROK; 04-10-2008 at 07:35 PM.

  20. #19
    Getting Better..... bigmoney's Avatar
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    great job man, let the PR's roll

  21. #20
    Senior Member OGROK's Avatar
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    Quote Originally Posted by bigmoney View Post
    great job man, let the PR's roll
    Hell yeah man!

    Full Squat:
    115x5
    135x5
    165x5
    165x5

    Military Press:
    75x5
    85x5
    95x5
    105x5
    115x4 (Form a little off)
    115x5 (Nailed the second attempt)

    Deadlift:
    185x5
    225x5
    275x5
    310x5 Holy **** this was hard

    Chins:
    BWx8
    BWx5
    BWx3
    Last edited by OGROK; 04-10-2008 at 07:35 PM.

  22. #21
    Senior Member OGROK's Avatar
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    Full Squat
    105x5
    135x5
    160x5
    185x5
    215x3
    160x5

    Bench Press
    85x5
    100x5
    135x5
    150x5
    180x5
    135x5

    Pendlay Row
    85x5
    105x5
    135x5
    158x5
    175x5
    135x5
    Last edited by OGROK; 04-13-2008 at 09:48 PM.

  23. #22
    Senior Member OGROK's Avatar
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    Full Squat
    110x5
    135x5
    160x5
    190x5
    215x5

    Bench Press
    90x5
    110x5
    135x5
    155x5
    180x5

    Pendlay Row
    85x5
    110x5
    130x5
    150x5
    175x5

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