Anabolicus Begins.

[Anabolicus]

MadCow 5x5 intermediate

Squat
20kgx15

67.5kgx5
85kgx5
100kgx5
117.5kgx5
135kgx5

Bench
50kgx5
65kgx5
75kgx5
90kgx5
102.5kgx5

BB row
42.5kgx5
52.5kgx5
62.5kgx5
72.5kgx5
82.5kgx5

Assistance:
BB curl 4 sets
Hypers 2 sets
Situps 4 sets

I got really fatigued while ramping up the sets so the final sets felt surprisingly heavy. I'm used to get tremendous pumps which I didn't get today. I'm afraid I'm actually going to get flatter with this program lol.

 

[Skeptic]

Great pressing mate!

 

[_ROBERTiNHO_]

Never heard of this template.
Great session buddy!

 

[Anabolicus]

Thanks guys!

Rob: Tim made a sticky about Madcow's 5x5 routines under the training section.

http://www.musclemecca.com/showthread.php?t=47274

Have a look if you're interested.

 

[El Freako]

Good luck with the 5x5 mate. Its always given me good results.

 

[_ROBERTiNHO_]

Rob: Tim made a sticky about Madcow's 5x5 routines under the training section.

http://www.musclemecca.com/showthread.php?t=47274

Have a look if you're interested.

Thank you! Bill Starr's program

 

[Anabolicus]

There's no way I was gonna deadlift today. My lower back is aching from Monday's Squat, rows, hypers. I'm afraid I have to ditch this program, unless I want to murder my lumbar region. I feel like Maxmunzter already lol. I'll still be working my lower body twice a week though.

I also recieved the belt and knee wraps I had ordered.

Anyway, today's session:

Bench
50kgx12
70kgx8
100kgx3
120kgx2
100kgx7

Incline bench
50kgx8
70kgx6
100kgx2
50kgx20

Dips
bwx8
bw+20kgx5
bw+20kgx3
bwx8
bwx8
bwx8

French press
4 sets

Straight BB curl
20kgx10
40kgx8
40kgx8
40kgx8
40kgx6
40kgx6


Sweet beachboy session

Tommorrow legs.

 

[Skeptic]

Your body will get used to the frequency mate, just stick it out!

 

[El Freako]

Drop your maxes and recalculate. 5x5 is well worth the effort.

 

[Anabolicus]

Squat
20kgx12
50kgx10
100kgx3
140kgx3
150kgx3
160kgx3 - PB
100kgx15

SLDL
50kgx10
100kgx6
100kgx6
100kgx6
100kgx6

Leg press
4x8 last set was with 300kg's

Calf raises
3x15

Weighed situps
3 sets

 

[jonathan]

thumbs up

 

[Anabolicus]

Thanks Johnny!

Standing military press
20kgx15
50kgx10
70kgx8 - PB or equal to PB dunno
80kgx1 - too exhausted
50kgx16

WG pullups
25 reps total

Front pulldown
3x12

DB row
50kgx10
50kgx10
50kgx10

BO side laterals + standing side laterals
2 sets

+ 3 sets of light curls.

 

[PrinceVegeta]

Very strong sessions man! nice pb's!

 

[Anabolicus]

Thanks PV!

Squat
20kgx12
50kgx10
100kgx3
140kgx3
160kgx1
180kgx0 - Coming out of the hole was no problem. My weakpoint seems to be somewhere above parallel. No worries, it's only a matter of weeks.
160kgx3
160kgx1
100kgx5 - bottom paused
100kgx5 - bottom paused
100kgx5 - bottom paused

Walking lunges - reps per leg
30kgx12
30kgx12
30kgx12

Fuck, these were horrible.

Leg curl
3x12

Weighed situps
3 sets

 

[Anabolicus]

Bench
50kgx12
70kgx10
100kgx3
120kgx2
100kgx8

Stupid ass incline smith presses
50kgx10
70kgx8
100kgx3
100kgx3
70kgx14
The only adjustable bench was used by a bunch of guys to do smith presses
so I was like oh what the hell..

Dips
bwx10
bwx10
bwx10
bwx10

French press
4 sets

BB curl
3 sets

Rope handle curl
3 sets

 

[Skeptic]

Solid squatting mate! I hear you with the 180kg though haha, I've failed that lift a few times hehe

 

[Anabolicus]

Thanks Skip!

Squat
20kgx12
50kgx10
100kgx3
140kgx3
160kgx4 - PB

Box squat - didn't have any boxes so used bench
100kgx6
120kgx6
120kgx6
120kgx6

Yawn.

DB lunges
2x10

SLDL
3x6

weighed situps
3 sets.

 

[PrinceVegeta]

Solid squatting mate, nice benching as well

 

[Anabolicus]

^^Thanks man!

Standing OHP
20kgx15
50kgx10
70kgx6
70kgx5
70kgx2 . lol
50kgx16

WG Pullups
5x5 or 6x5 not sure

Front pulldown
3x12

One armed seated cable row - you guys have to try this!
3 sets

+ 3 sets of light curls and bent over side laterals.

 

[PrinceVegeta]

Strong session man, 50kgx16, the buuuurn lol