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Old 09-05-2011, 03:46 PM   #81
BMW_Matt
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What kind of split are you running? I'm looking for a new one cause my tri and bi's never seem to get a good workout. I'm thinking of trying something like this:
Chest
Quads
Shoulders and back
Hammy's
Bi/tri
Rest/swim
Repeat

I generally stick abs in every other day or three.
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Old 09-05-2011, 04:10 PM   #82
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Quote:
Originally Posted by BMW_Matt View Post
What kind of split are you running? I'm looking for a new one cause my tri and bi's never seem to get a good workout. I'm thinking of trying something like this:
Chest
Quads
Shoulders and back
Hammy's
Bi/tri
Rest/swim
Repeat

I generally stick abs in every other day or three.
That's pretty much what I'm doing, for the same reason your thinking about it. Since I started actually working out my arms again my lockout on bench has been much stronger.

Monday- Chest
Tuesday- Back
Wednesday- Shoulders/Traps
Thursday- Legs
Friday- Arms
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Old 09-05-2011, 04:48 PM   #83
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Those are some serious results from 150lb to 175lb. I'm 6'3, was 180 last month and a little under 190 now, aiming for 220 by end of this year or anywhere close to it... hope my gains look anywhere close to yours
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Old 09-05-2011, 07:10 PM   #84
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lol at the kid with skinny jeans in the background of that picture.
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Old 09-05-2011, 10:18 PM   #85
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Quote:
Originally Posted by zikhkd View Post
Those are some serious results from 150lb to 175lb. I'm 6'3, was 180 last month and a little under 190 now, aiming for 220 by end of this year or anywhere close to it... hope my gains look anywhere close to yours
Thanks man, those pics were from February. I'm at about 185lbs now.

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lol at the kid with skinny jeans in the background of that picture.
lol I didn't even notice that before.
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Old 08-03-2012, 01:28 PM   #86
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It's been almost 1 year since I've updated this thread so I figured now would be the time since I'm needing some motivation.

Current stats:
6' 195lbs 8-10%BF

Squat has stagnated at 405
Bench I haven't trained as much so it has remained at 325 paused
Deadlift hasn't been trained much either. I pulled 455 a few months back, and right after was able to get 500 off the ground, but couldn't pass my knees.
Strict overhead press is 190 for 2 starting from my resting on my chest.

My goals have changed slightly in the sense that gaining mass has lost all significance to me. If I gain size cool, if not oh well. My goal now is to compete in my first strongman competition this year.

My diet hasn't changed other than just eating larger quantities of the same foods. Supplementation is just creatine and a preworkout.

My routine is changing this week. I'm going back to the basics, and running madcows 5x5. I feel that the volume I was lifting at previously has now become too much for my body, and being a natural trainee, I just can't recover very fast. I look forward to sharing my thoughts of madcows 5x5, and hopefully make some worthwhile gains.

Update pic lol OHPing the GF (only 115lbs)
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Last edited by dinan Bimmer; 08-03-2012 at 01:33 PM.
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Old 08-03-2012, 01:55 PM   #87
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wow you are sexy lol
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Old 08-03-2012, 02:29 PM   #88
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good sh1t man. I've heard good things about that program
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Old 08-03-2012, 02:31 PM   #89
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good sh1t man. I've heard good things about that program
Me too, I'm just going to have to adjust to only working out 3 days per week. Maybe start doing light cardio on tuesdays and Thursdays.
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Old 08-03-2012, 02:58 PM   #90
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Me too, I'm just going to have to adjust to only working out 3 days per week. Maybe start doing light cardio on tuesdays and Thursdays.
I'm switchting up my routine to a program primary with strength in mind but also lets me add in my own conditioning stuff. Are you just trying to gain size and strength? I've heard great things about greyskulls linear progression too.

http://strengthvillain.com/forum/vie...art=460#p11084

a little bit down the page you'll see it. The one I'm doing is called Lascek S&CP
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Old 08-03-2012, 03:07 PM   #91
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Quote:
Originally Posted by DylloS View Post
I'm switchting up my routine to a program primary with strength in mind but also lets me add in my own conditioning stuff. Are you just trying to gain size and strength? I've heard great things about greyskulls linear progression too.

http://strengthvillain.com/forum/vie...art=460#p11084

a little bit down the page you'll see it. The one I'm doing is called Lascek S&CP
That's interesting. I'm not sure how I feel about the order of the workouts. Bench followed by curls then squats just seems out of order to me.

I'm just focusing on strength. Once my fall semester starts back up the school hosts its own strongman comp and has Saturday training days through the semester. I plan to join them.
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Old 08-05-2012, 10:00 PM   #92
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Awesome results man. I need to get motivated again, I still work out 3x a week but my diet could be better
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Old 08-06-2012, 07:11 AM   #93
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That's interesting. I'm not sure how I feel about the order of the workouts. Bench followed by curls then squats just seems out of order to me.

I'm just focusing on strength. Once my fall semester starts back up the school hosts its own strongman comp and has Saturday training days through the semester. I plan to join them.
Yea same here. I like doing squats earlier in the workouts but people seem to get good results from it. Not the program I'm going with right now though
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Old 08-06-2012, 09:25 PM   #94
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Madcows 5x5 Day 1

Okay, so first day of Madcows, and I must say I really like this program. I don't know why I didn't try it earlier. The weights start out lighter for the first few weeks, and ramp up from week 4.

Weight: 196.2lbs. I wanted to get this baseline to see what changes after 12 weeks of this program.

Meals:
Breakfast: 2 grilled cheese sandwiches with rye bread, and a banana.

Lunch: Chick fil a- 2 fried chicken sandwiches, and fries.

Dinner: Whole wheat pasta, Chicken piccata, steamed broccoli.

Lifts:
Squats
45 lb x 10 reps
150 lb x 5 reps
185 lb x 5 reps
220 lb x 5 reps
260 lb x 5 reps
295 lb x 5 reps

Bench
95 lb x 8 reps
135 lb x 5 reps
170 lb x 5 reps
205 lb x 5 reps
235 lb x 5 reps
270 lb x 5 reps

Bent over row
100 lb x 5 reps
120 lb x 5 reps
145 lb x 5 reps
170 lb x 5 reps
195 lb x 5 reps

Weighter hyper extensions
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

Chin ups
3 sets x 8 reps
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Old 08-07-2012, 08:16 AM   #95
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Originally Posted by dinan Bimmer View Post
Okay, so first day of Madcows, and I must say I really like this program. I don't know why I didn't try it earlier. The weights start out lighter for the first few weeks, and ramp up from week 4.

Weight: 196.2lbs. I wanted to get this baseline to see what changes after 12 weeks of this program.

Meals:
Breakfast: 2 grilled cheese sandwiches with rye bread, and a banana.

Lunch: Chick fil a- 2 fried chicken sandwiches, and fries.

Dinner: Whole wheat pasta, Chicken piccata, steamed broccoli.

Lifts:
Squats
45 lb x 10 reps
150 lb x 5 reps
185 lb x 5 reps
220 lb x 5 reps
260 lb x 5 reps
295 lb x 5 reps

Bench
95 lb x 8 reps
135 lb x 5 reps
170 lb x 5 reps
205 lb x 5 reps
235 lb x 5 reps
270 lb x 5 reps

Bent over row
100 lb x 5 reps
120 lb x 5 reps
145 lb x 5 reps
170 lb x 5 reps
195 lb x 5 reps

Weighter hyper extensions
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

Chin ups
3 sets x 8 reps
grilled cheese sounds amazing.

I need to look up this program again because I forget what it calls for.
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Old 08-11-2012, 11:52 AM   #96
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Madcows 5x5 Day 2&3

Gonna combine the log for both days here. This week, I've felt good. I enjoy only lifting 3 days per week now. My weight is no longer fluctuating, and I don't feel like lifting is ruling my life.

Tuesday:
Off day, but went for a 1.5 mile run. About 12 minutes to complete. I haven't ran in months, so I felt dead afterwards.

Wednesday:

Squat:

10x45lbs
5x150lbs
5x185lbs
5x220lbs
5x220lbs

Standing Overhead Press:
5x95
5x115
5x135
5x155

Deadlift:
135x8
235x5
280x5
330x5
375x5

Friday:
squat:
45x12
45x12
150x5
185x5
220x5
260x5
300x3
220x8

Bench:
45x12
45x12
135x5
170x5
205x5
235x5
275x3
205x8

Bent over Row:
5x100
5x120
5x145
5x170
5x200
8x145

Saturday:
4 mile bike ride


EDIT: Yes I realized I switched my reps X lbs on both days. I don't know why I did that, but I'm to lazy to fix it.
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Last edited by dinan Bimmer; 08-11-2012 at 11:53 AM.
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Old 08-13-2012, 07:58 PM   #97
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Madcows 5x5 Week 2 Day 1

Good workout today. I've been doing a lot of hip mobility stretching, and I think it is paying off. I'm able to sit back into my squat much more comfortably now. I also think adding pull ups/chin ups to routine is really helping my upper back. I've felt like I was able to stay much tighter in squat.

Squat: Felt really good. Stable, and didn't require much effort.

45 lb x 12 reps
45 lb x 12 reps
150 lb x 5 reps
190 lb x 5 reps
225 lb x 5 reps
265 lb x 5 reps
300 lb x 5 reps

Bench: Once again, felt very easy. Much easier than normal. Really liking this routine thus far.

45 lb x 5 reps
140 lb x 5 reps
185 lb x 5 reps
205 lb x 5 reps
240 lb x 5 reps
275 lb x 5 reps

Bent Over Row: This is somewhat difficult for me since it is at the end of my workout, and it's not something I can do a lot of reps of. I can continue up in weight rows doubles. I've pulled 275x3 for without straps overhand grip, but volume just doesn't work.

100 lb x 5 reps
125 lb x 5 reps
150 lb x 5 reps
175 lb x 5 reps
200 lb x 5 reps

Dips:
3x 8 reps

Pull ups:
2x6

Chin ups:
2x6

Decline situps:
2x12
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Old 12-06-2012, 10:50 AM   #98
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Update. About to start a new training cycle. Aiming for a NAS Strongman Show in the first half of 2013.

Currently 205lbs. Been on a little bit of a break since I competed in a University sponsored strongman show. Ending placing 1st in the 180-200lb class, weighted in a t 193lbs that day. Maxes haven't really changed, 405/325/485 and 205 strict overhead press after cleaning the weight up.

New Program is based off of West Side principles.

Monday: Squat variation
Tuesday: Bench Variation
Wednesday: Rest
Thursday: Deadlift Variation
Friday: Overhead press
Saturday: Event training/cardio
Sunday: Rest

The strongman show was fun. I can't wait to do another.
Event:

Tire Flip: 550lbs Tire. Had to go 50ft, turn around and come back 50ft. Came in second because the tire rolled and I had to wait for it to settle. No video

Deadlift: Had to do 315lbs for max reps in 60 seconds. Easy, did 20.

Log Clean and Press: 175lbs for max reps in 60 seconds. Did better than I thought since it was my first time pressing a log.

Atlas stone over 54" bar: 140lbs max reps in 60 reps. Did surprisingly well. I did 20 I think. Unfortunately my friend's SD card was full half way this.

Yoke carry: Only 350lbs, 50ft there and back. Didn't do so well on this on. By this time I was dead. No video of this either.

All in all, it was good fun.





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Old 12-06-2012, 12:14 PM   #99
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Old 12-06-2012, 12:51 PM   #100
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that comp is fuucking awesome. Pretty strong man. Keep it up.
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