April 2013 -

[John]

Wednesday, 29 May 2013: Madcow Advanced - Week 2, Day 3

1. Barbell Squat: 5 @ (85, 90, 97.5, 105, 110)kg
2. Barbell Bench Press: 5 x 5 @ 95kg
3. Pendlay Row: 5 x 5 @ 87.5kg
4. Barbell Curl: 8 @ (30, 37.5, 40)kg
5. EZ-bar Skull Crusher: 10 @ 17.5, 8 @ 27.5, 5 @ 37.5kg
6. Machine Triceps Extension: 10 @ 39, 8 @ 53, 10 @ 65, 6 @ 74kg

Right on my limit with the last two sets of bench press. What is happening to me :(
Kept the skull crushers at low weight because elbow still hurts doing them.

[John]

Saturday, 01 June 2013: Madcow Advanced - Week 3, Day 1

1. Barbell Squat: 5 x 5 @ 110kg
2. Barbell Bench Press: 5 @ (85, 90, 97.5), (4, 2) @ 102.5kg
3. Pendlay Row: 5 @ (75, 80, 85, 92.5, 97.5)kg
4. Back Hyperextensions: 10 @ (20, 30)kg

Still no progress on the bench press. Bit of a worry. Though I might at least get five reps at 102.5 this time

[John]

Tuesday, 04 June 2013: Madcow Advanced - Week 3, Day 2

1. Barbell Squat: 5 x 5 @ 95kg
2. Barbell Deadlift: 5 x 5 @ 160kg
3. Barbell Incline Bench Press: 5 x 5 @ 72.5kg

[John]

Thursday, 06 June 2013: Madcow Advanced - Week 3, Day 3

1. Barbell Squat: 5 @ (90, 97.5, 105, 112.5, 120)kg
2. Barbell Bench Press: 5 x 5 @ 92.5kg
3. Pendlay Row: 5 x, 5 @ 92.5kg

[John]

Sunday, 09 June 2013: Madcow Advanced - Week 4, Day 1

1. Barbell Squat: 5 x 5 @ 115kg
2. Barbell Bench Press: 5 @ (85, 92.5, 100), 2 x 4 @ 105kg
3. Pendlay Row: 5 @ (80, 85, 92.5, 97.5, 102.5)kg

[John]

Tuesday, 11 June 2013: Madcow Advanced - Week 4, Day 2

1. Barbell Squat: 5 x 5 @ 100kg
2. Barbell Deadlift: 5 x 5 @ 167.5kg
3. Barbell Incline Bench Press: (5, 4) @ 75, (5 , 5, 4) @ 70kg
4. Pull Ups: (10, 10, 8 ) reps @ 89kg BW
   Sit Up:[/b] (25, 25, 27) reps

Terrible, terrible loss of strength on incline press. L shoulder has been sore (feels like rotator cuff injury) but it was the right one that failed me on the presses. Squats and deadlifts felt better than they have done in recent sessions. Haven't felt quite so buggered after each set.

[John]

Wednesday, 12 June 2013: Assistance

1. Back Extensions - Hyperextensions: 10 @ 20, 10 @ 30, 10 @ 35kg
2. Cable Triceps Pushdown: 12 @ 26.25, 10 @ 33.75, 10 @ 43.75, 7 @ 48.75, 12 @ 33.75kg
3. Barbell Curl: 12 @ 17.5, 10 @ 30, 8 @ 35, 8 @ 40kg

Thursday, 13 June 2013: Madcow Advanced - Week 4, Day 3

1. Barbell Squat: 5 @ (95, 102.5, 110, 117.5, 125)kg
2. Barbell Bench Press: (5, 4) @ 97.5, 3 x 5 @ 95kg
3. Pendlay Row: 5 x 5 @ 97.5kg
4. Machine Triceps Extension: 12 @ 39, 10 @ 53, 10 @ 67, 8 @ 74kg

Once again had to pare back the bench press weight. It's now at least 10kg down on where it should be based on the testing I did just before this cycle. E.g. Today's pressing was originally projected to be 5 x 5 @ 106kg. Shoulder is OK during the workout, but pain comes on a few hours after (next morning). Impingement? Taking diclofenace more frequently now to help with it. Never more than 50mg/day over no more than two successive days.

Squatting seems to be at a suitably challenging level. Thighs are weak and back does not feel solid (unsurprisingly given the state of my spine!).

Next week is a deload week - no increases in weight, but down from 5 x 5 to 3 x 3.

[John]

Saturday, 15 June 2013: Madcow Advanced - Week 5, Day 1

1. Barbell Squat: 3 x 3 @ 115kg
2. Pendlay Row: 3 @ 85, 3 @ 95, 3 @ 102.5kg
3. Back Extensions - Hyperextensions: 10 @ (25, 35, 35)kg
   Sit Up:[/b] 3 x 25 reps

Deload week. L shoulder too painful to attempt presses.

[John]

Tuesday, 18 June 2013: Madcow Advanced - Week 5, Day 2

1. Barbell Deadlift: 3 x 3 @ 167.5kg
2. Barbell Incline Bench Press: 3 x 3 @ 77.5kg
3. Pull Ups: (15, 15, 9) @ 90kg BW
4. Sit Up: 3 x 25 reps

L shoulder still painful and promised myself to lay off pressing for a week, but thought I'd get away with this. Was OK on the night, but now, two days later, aching and twinges with almost any movement of the shoulder. Working on stretching the scalene muscles on that side, as they feel tight and a bit sore towards the anterior.

Generally weak in the shoulders and arms and even struggling with hitting a 10-rep set of pull-ups.

[John]

Thursday, 20 April 2013: Madcow Advanced - Week 5, Day 3

1. Barbell Squat: 3 @ (100, 115, 130)kg
2. Machine Triceps Extension: 12 @ 53, 10 @ 67, 10 @ 76.5, 8 @ 83.5kg
3. Pendlay Row: 3 x 3 @ 97.5kg

Again no bench pressing so did some BB stuff in place of it (tri extension machine). Need to give my shoulder a good rest to see if it improves. It was aching like shite today. Popped another 50mg diclofenac which calmed it down, but it takes about six hours to kick in properly. Back to the physio tomorrow for some sympathy.

On the plus side, my back felt really good for the squats, so upped the weight a whisker from the scheduled 125kg. Final day of the deload week.

[John]

Saturday, 22 June 2013: Madcow Advanced - Week 6, Day 1

1. Barbell Squat: 3 x 3 @ 122.5kg
2. Barbell Bench Press: 3 @ 90, 3 @ 100, 2 @ 100kg
3. Pendlay Row: 3 @ (85, 95, 105)kg

Monday, 24 June 2013: Madcow Advanced - Week 6, Day 2

1. Barbell Deadlift: 3 x 3 @ 175kg
2. Barbell Incline Bench Press: 3 x 3 @ 80kg
3. Pull Ups: 3 x 15 @ 90.6kg BW
   Sit Up:[/b] 3 x 25 reps

Wednesday, 26 June

Stayed home from work, spent most of the day snoozing in bed. Felt like I had the 'flu: cold, aching all over, tired as fuck. Felt a bit better later in the afternoon. Usual story: sleep during the day then you can't get to sleep early the following evening, so dunno if I'll feel up to training tomorrow.

Got a referral from the physio to see a sports doctor about my shoulder.

[John]

Thursday, 27 June 2013: Madcow Advanced - Week 6, Day 3

1. Barbell Squat: 3 @ (107.5, 120, 132.5)kg
2. Pendlay Row: 3 x 3 @ 102.5kg
3. Barbell Curl: 3 x 8 @ (30, 35, 40)kg
4. Machine Triceps Extension: 12 @ 46, 10 @ 67.5, 8 @ 83.5, 8 @ 86kg

No bench presses again.

[John]

Tuesday, 02 July 2013:Madcow Advanced - Week 7, Day 1

1. Barbell Squat: 3 x 3 @ 127.5kg
2. Leg Extensions: 10 @ (77.5, 105.5, 126.5)kg
3. Pendlay Row: 3 @ (90, 100, 110)kg
4. Bicep Curl Machine: 10 @ 39, 10 @ 53, 8 @ 67kg

Minus the bench presses again, to protect my shoulder.

Had to cheat a bit on the last set of Pendlay rows - some hip extension going on. I seem to hit the wall at this weight with them and have never made any progress beyond. Will keep them at 110kg or below until I can do a perfect set at that weight ... if that ever happens!


Thursday, 04 July 2013: Madcow Advanced - Week 7, Day 2

1. Barbell Deadlift: 3 x 3 @ 180kg
2. Pendlay Row: 3 x 3 @ 90kg

Very quick session. Skipped the pressing again (meant to be about 82.5kg incline). Did rows again by mistake. Can't do any harm I guess.


Friday, 05 July 2013: 1-RM Squat

1. Barbell Squat: 3 @ 120, 2 @ 130, 1 @ 140, 1 @ 145kg

Back felt better than usual, so quick 20-min session to try some 1-rep squats. Ran out of time to do any more before the gym closed, but I think a 150 may have been pretty challenging. Still, this is the heaviest squat I've done this year :-(


Saturday, 06 July 2013: Madcow Advanced - Week 7, Day 3

1. Barbell Squat: 3 @ (110, 122.5, 135)kg
2. Barbell Bench Press: 3 x 3 @ 102.5kg
3. Preacher Curl Machine: 10 @ 46, 10 @ 60, 6 @ 74, 6 @ 74kg

Gingerly tackled some bench presses again, although shoulder is still giving me grief ... stupid bugger that I am. Didn't dare go any heavier and these sets were 10kg down on the 'light' set I had for this session on my original schedule. Shoulder didn't feel any worst. Usually takes a day to start hurting, but didn't this time :-)

Skipped the rows, because I did them by mistake on Thursday night.

Three weights sessions in as many days!

[John]

Monday, 08 July 2013: Madcow Advanced - Week 8, Day 1

1. Barbell Squat: 3 x 3 @ 132.5kg
2. Barbell Bench Press: 3 @ (95, 100, 105)kg
3. Pendlay Row: 3 @ (92.5, 102.5, 110)kg
4. Leg Extensions: 10 @ (77.5, 105.5, 129)kg
5. Bicep Curl Machine: 10 @ 46, 10 @ 55.5, 8 @ 69.5kg
6. Hammer Curls: 12 @ 12, 10 @ 14, 8 @ 16kg

[John]

Wednesday, 10 July 2013: Madcow Advanced - Week 8, Day 2

1. Barbell Squat: 6 @ 100, 4 @ 120, 2 @ 140, 0 @ 150, 1 @ 150kg
2. Barbell Deadlift: 3 x 3 @ 187.5kg
3. Barbell Incline Bench Press: 3 @ (80, 80, 82.5)kg
4. Pull Ups: (15, 15, 8 ) reps @ 88.9kg BW

Got a Kenacort injection into the subacromial bursa on Tuesday to see if it would help the shoulder. Unlike one I had a few years ago in the other shoulder, this one was ultra sound-guided so we could see that it hit the right place! Shouldn't really have done any pressing so soon after, but thought a handful of incline presses shouldn't do any harm, since althought I've been weak on these, they haven't aggravated the shoulder when I've done them.

Decided to try a 1-rep squat on this, normally, no-squat day. Pretty disgusted with myself really: Stalled on the way up with the 150, sunk into the hole again and had another crack at getting up. Fought it for some time but lost energy and had to lower it to the safety rails. Got it on a second attempt, but depth was not A2G like all the others. Overall I'd say I'm 15kg down on where I was a year or so ago on squats, although looking at the X-ray of my lumbar spine, I guess I can be thankful I can still walk! LOL.

Had no strength in the pull-ups on the last set. Crunch time in the next few days. Need to decide whether or not to enter the National Champs that are in three weekends' time. Can't realistically see myself making the 490 total I need to get there to qualify for the World Masters in September. Not enough time to get used to training in a squat suit and done no training for months with a bench shirt because of my shoulder injury. Need to decide by next Wednesday. Maybe try some equipped lifts in the weekend to see how it goes.