Madcow 531 (C33_2B)

Yesterday evening I completed Madcow 531 (C33_2B) Part1 as follows:

Wagon Wheel Deadlifts  3-135, 3-205, 3-245, 2-285, 2-325, 1-365, 3x3 @ 385

Squats  3-55, 3-145, 3-175, 3-205, 3x3 @ 235

Bodyweight: 211.8 Pounds (Down 10.4 pounds from 222.2 on 7/9)

Workout Duration: 0:47:01.02 h:mm:ss.ms (with 1:00 rest between sets)

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This morning I completed Madcow 531 (C33_2B) Part 2 as follows:

Shoulder Rehab - Red micro bands

Bison Bar Decline CGBP  5-45, 5-135, 5-145, 5-175, 5-195, 3x2 @ 215

Superset:
Decline Situps  3x12
Multi-Grip Pullups  6, 7, 7

Bodyweight: 210.0 Pounds (Down 12.2 pounds from 222.2 on 7/9)

Workout Duration: 0:23:56.88 h:mm:ss.ms (with 1:00 rest between sets)

Great multi-day workout.  I completed part 1 last night at Untamed Strength.  I ran out of time though and had to cut my workout short.  I completed the Bench and situps/chins at home this morning.

For bencch, I did decline bench press using my new Bison bar from Titan.  It is basically a cheaper version of the buffalo bar that I am super pleased with.  The knurl is great and the bow feels great on my shoulders.  It was a super deal for $95.
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Madcow 531 (C33_2A)

This morning I completed Madcow 531 (C33_2A) as follows:

Shoulder Rehab - Red micro bands

Superset:
SSB Squats  3-45, 3-150, 3-175, 3-205, 3-235, 3x3 @ 265
Bench Press  3-45, 3-140, 3-165, 3-195, 3-225, 3x3 @ 250

Tri-set:
Barbell Rows  5-115, 5-135, 5-165, 5-185, 5-205
Weighted Hypers  3x10 w/ 50 Pounds
Decline Situps  4x10

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

Workout Duration: 0:47:01.02 h:mm:ss.ms (with 1:00 rest between sets)

Fell behind on my my journal for a couple of days but had a couple of good workouts.  Shoulder still barks from time to time but it feels like it is on the mend.  My quads are starting to feel stronger from the SSBs so that is a win too.

Madcow 531 (C33_1C)

This morning I completed Madcow 531 (C33_1C) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  5-45, 3-150, 3-175, 3-190, 3-225, 5-265, 8-190

Superset:
Bench Press  5-45, 5-140, 5-165, 5-180, 5-205, 3-245, 8-180
Barbell Rows  5-115, 5-135, 5-145, 5-170, 3-200, 8-165

Tri-set:
Weighted Dips  3x5 @ 25
DB Hammer Curls  7-45, 2x6 @ 45
Rolling DB Tri Extensions  7-30, 2x6 @ 30

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

Workout Duration: 0:54:53.55 h:mm:ss.ms (with 1:00 rest between sets)

Madcow 531 (C33_1B)

This morning I completed Madcow 531 (C33_1B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 3-245, 3-265, 3-305, 3-345, 3x4 @ 360

Superset:
Squats  5-45, 3-150, 3-175, 3-190, 3x4 @ 225
Decline CGBP  5-45, 5-145, 5-155, 5-185, 3x4 @ 205

Decline Situps  3x12

Bodyweight: 214.0 Pounds (Down 8.2 pounds from 222.2 on 7/9)

Workout Duration: 1:08:59.82 h:mm:ss.ms (with 1:00 rest between sets)

Another good workout.  I'm happy to be back on both a variation of Madcow and on a 531-based program.  Both of these feel natural for me.  I'm looking forward to a good run of this.

Madcow 531 (C33_1A)

This morning I completed Madcow 531 (C33_1A) as follows:

Shoulder Rehab - Red micro bands

SSB Squats  5-45, 3-135, 3-175, 3-190, 3-225, 3x4 @ 250

Superset:
Bench Press  5-45, 5-140, 5-165, 5-185, 5-205, 3x4 @ 235 
Barbell Rows  5-115, 5-135, 5-145, 5-170, 3x4 @ 190

Superset:
Weighted Hypers  3x10 w/ 10 Pounds
Weighted Decline Situps  4x10 w/ 10 Pounds

Bodyweight: 215.6 Pounds (Down 6.6 pounds from 222.2 on 7/9)

Workout Duration: 1:01:34.47 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  I needed a bit of a change so I decided to do a Madcow 531 workout.  This is my frankenstein plan where I combined 531 with Madcow...basically using Madcow exercises with 531 progression.  This is the kind of plan, that if I follow it for 4 cycles I know I'll wind up stronger than I am now, so I'm going to give it a run for a while.

Unf*ck Your Program Beg. (8B)

This morning I completed Unf*ck Your Program Beg. (8B) as follows:

Shoulder Rehab - Red micro bands

4" Block Pulls  3-135, 3-201, 2-245, 1-335, 2x2 @ 405

Incline BP  4-45, 3-135, 3-175, 2x3 @ 205

Superset:
DB Hmr Curls  3x6 @ 45
Decline Situps  3x12

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

Workout Duration: 0:42:33.69 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Block pulls felt good.  I was supposed to be doing a double with 415 but I miscalculated and wound up doing 405 instead...didn't realize it until I was doing this write up. :)

Unf*ck Your Program Int. (8A)

This morning I completed Unf*ck Your Program Int. (8A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  3-45, 3-135, 3-185, 2-225, 1-275, 2x3 @ 305 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 2x3 @ 280 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x8 @ 20

Bodyweight: 216.4 Pounds (Down 5.8 pounds from 222.2 on 7/9)

Workout Duration: 1:02:25.58 h:mm:ss.ms (with 1:00 rest between sets)

Good past couple of workouts.  I've fallen behind a bit in my journal so I'm catching up here.