Madcow 531 (C33_3B)

This morning I completed Madcow 531 (C33_3B) as follows:

Shoulder Rehab - Red micro bands

Superset:
Bison Bar Squats  5-45, 5-150, 5-175, 3-225, 3x2 @ 250
Decline Bench Press  5-45, 5-145, 5-185, 3-205, 3x2 @ 230

4" Block Pulls  3-135, 3-201, 3-245, 2-305, 1-345, 1-385, 3x2 @ 405

Decline Situps  3x10

Bodyweight: 211.6 Pounds (Down 10.6 pounds from 222.2 on 7/9)

Workout Duration: 1:01:29.38 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout this morning.  This was my first time using the Bison Bar for squats and I really liked it.  It sits right across the shoulders in a nice way and didn't cause the usual shoulder pain I get from squats.  It felt easy to hit depth too which was nice.  I'll still primarily keep doing the SSBs but these will offer nice variety.
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Madcow 531 (C33_3A)

This morning I completed Madcow 531 (C33_3A) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 2-225, 1-250, 3x2 @ 280

Superset:
Bench Press  5-45, 3-140, 3-165, 2-205, 2-235, 3x2 @ 260
Barbell Rows  5-115, 5-135, 5-170, 5-190, 3x2 @ 215

Superset:
Weighted Hypers  2x8 w/ 55 Pounds
Weighted Decline Situps  4x10 w/ 35 Pounds

Bodyweight: 212.8 Pounds (Down 9.4 pounds from 222.2 on 7/9)

Workout Duration: 1:07:47.05 h:mm:ss.ms (with 1:00 rest between sets)

Great workout today.  I continued with my plan of alternating weeks of Madcow 531 with Sheiko and this was a 531 week.  Both SSB squats and bench felt strong.

Sheiko Bench 3-Day (1_1_C)

This morning I completed Sheiko Bench 3-Day (1_1_C) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 3-135, 3-185, 3-215, 3-245, 4x2 @ 275

SSB Squats  3-45, 3-135, 2-185, 2-225, 5x4 @ 260

Pin Bench Press  3-155, 3-185, 3-215, 4x2 @ 230

Superset:
Lat Pulldowns  4x8 @ 115
Weighted Hypers  4x8 @ 50

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 1:11:37.73 h:mm:ss.ms (with 1:00 rest between sets)

Good couple of workouts.  Last night my wife suggested that I go ahead and go down to Untamed Strength.  It was a "rest" day but I figured what the hell, I'll take advantage of the offer and go on down.  I didn't realize I was doing squats today so I went ahead and did them last night as well as trying out the new EliteFTS hack sled that Alan bought.  It was a quick but effective workout and I could feel it in my quads.

This morning I looked at my Sheiko workout and realized I had more squats on tap. :D  They felt good though and today's workout was great.  Bench felt pretty good.  Both shoulder were a litle sore but the lifting still felt pretty damn good.

Supplemental Workout

Tonight I completed a supplemental workout as follows:

SSB Squats  3-65, 3-155, 3-205, 3-245, 3-265, 3-280, 3-270

Superset:
Hack Squat Sled  7-90, 5-140, 5-140
Multi-Grip Chins  7, 7, 7

DB BOLR  3x10 @ 15

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:31:41.99 h:mm:ss.ms (with 1:00 rest between sets)

Great workout at Untamed Strength!

Sheiko Bench 3-Day (1_1_B)

This morning I completed Sheiko Bench 3-Day (1_1_B) as follows:

Shoulder Rehab - Red micro bands

Bench Press  5-45, 4-185, 3-215, 5x2 @ 245

Superset:
Dips  5x5 @ BW + 30
Incline DB BP  5x8 @ 55

Superset:
Skull Crushers  6-75, 4x6 @ 65
Decline Situps  3x10

Bodyweight: 211.2 Pounds (Down 11.0 pounds from 222.2 on 7/9)

Workout Duration: 0:49:20.65 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  My problematic left shoulder was sore going into the workout but it felt OK and let me get all of my sets and reps in.  I'm thinking maybe the SlingShot sets aggravated it the other day.  All in all a good chest and triceps blast workout.

Sheiko Bench 3-Day (1_1_A)

This morning I completed Sheiko Bench 3-Day (1_1_A) as follows:

Shoulder Rehab - Red micro bands

Bison Bar Bench Press w/ Chains  5-45, 3-155, 3-185, 4x3 @ 215 (all sets +20 pound chains)

SSB Squats  3-45, 3-135, 2-185, 5x6 @ 245

Bench Press w/ Reactive SlingShot  3-185, 3-215, 2x3 @ 245, 3x3 @ 260

Superset:
DB Flies  5x6 @ 15
Weighted Hypers  5x8 @ 50

Bodyweight: 214.8 Pounds (Down 7.4 pounds from 222.2 on 7/9)

Workout Duration: 1:02:42.39 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I finished up week 2 of Madcow 531 on Saturday then changed things up a bit today and did the first workout of the Sheiko 3-Day Bench Specialization program.  I'm planning to alternate weeks of Madcow and Sheiko for the next several months.  This will allow me to both push my bench some and also give my body a chance to recover more from all of the squats on Madcow.  Of course, my first day of Sheiko had squats but that is not common and most days don't.

Carbed up a bit on Saturday and Sunday so my body weight jumped a bench.  I'm getting back on track with my eating today though.

Madcow 531 (C33_2C)

This morning I completed Madcow 531 (C33_2C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  3-45, 3-150, 3-175, 3-205, 3-235, 3-280, 8-205 

Superset:
Bench Press  5-45, 3-140, 3-165, 3-195, 3-225, 3-265, 
             8-195, 2x10 @ 160, 2x10 @ 150
Barbell Rows  5-115, 5-135, 5-165, 5-185, 3-215, 8-165

Bodyweight: 211.0 Pounds (Down 11.2 pounds from 222.2 on 7/9)

Workout Duration: 0:49:12.35 h:mm:ss.ms (with 1:00 rest between sets)