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Steve Weatherford's ARMageddon

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JayT
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Steve Weatherford's ARMageddon « : November 20, 2016, 07:37:36 PM »
Starting tomorrow, I will be running the Madcow 5x5 program.  This is supposed to be a 12 week intermediate strength program.  This program will have me squatting 3x a week, benching and rowing twice a week, and deadlifting and OH pressing once a week.  Training days with the program will be Monday, Wednesday, and Friday.  There's really not any assistance lifts with the program, so I will be throwing in an assistance day on Saturday for the time being.  Most likely do some bis/tris, dips, pull ups, traps, and calves on Saturdays.  May be too much for Saturdays, but I will see how it goes. 

The battery in my scale died and I don't have a spare lithium battery around, so I will have to pick one up soon.  I am going to guess that I weigh about 205-210 right now, but I should have that confirmed by sometime this week. 

For my diet, I will be doing a carb backloading diet.  I really liked running this the past few months and will continue with it during this program.  I will be trying not to eat before training and then consume about 3,000 calories of whatever until bedtime.  On off days, I will go with mostly just fats and proteins throughout the day.  I may add some HIIT cardio on off days and if I do, I will have a light meal with carbs after. 

Don't know if I'm missing anything, guess I could add it in later. 
« Last Edit: March 01, 2017, 10:40:04 AM by JayT »




PiccoloPete
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« Reply #1: November 21, 2016, 12:30:36 AM »
ill be watching!
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Wis3guy
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« Reply #2: November 21, 2016, 02:59:48 AM »
I'm in.....

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Momo1
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« Reply #3: November 21, 2016, 06:22:14 AM »
JayT... Kill it bro!
Mr. Corleone is a man who insists on hearing bad news immediately


smashley23
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« Reply #4: November 21, 2016, 07:46:47 AM »
I ran Madcows a few years ago, and had a lot of fun with it. Hope the program treats you well.


pancow
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« Reply #5: November 21, 2016, 09:02:28 AM »
Get it bro
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mhseaver670
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« Reply #6: November 21, 2016, 11:04:40 AM »
I will sub into this later.
Maybe you should TRAIN as hard as you HATE.

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sergiosays
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« Reply #7: November 21, 2016, 01:53:25 PM »
KILL IT MAN!


JayT
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« Reply #8: November 22, 2016, 06:55:50 AM »
Thanks for following along everyone.
Week 1, Day 1
Squat
150 x 5
190 x 5
225 x 5
265 x 5
310 x 5

Bench 
These are all paused and will be for the run of the program.  I want to get better at paused bench if I ever plan to do any meets in the future. 
115 x 5
145 x 5
175 x 5
175 x 5
200 x 5
230 x 5

Pendlay Row
85 x 5
105 x 5
130 x 5
150 x 5
170 x 5
« Last Edit: November 29, 2016, 05:06:37 AM by JayT »


JayT
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« Reply #9: November 23, 2016, 02:38:37 PM »
Week 1, Day 2

Squat
155 x 5
195 x 5
235 x 5 x 2

OH Press
(Standing)
95 x 5
115 x 5
135 x 5
155 x 5

Deadlift
(Conventional)
195 x 5
235 x 5
270 x 5
310 x 5
Deadlift has not been feeling strong lately.  I completed my sets, but I'm not really sure why; maybe I'm not engaging my hams/glutes enough. 

Assistance

Sumo DL
225 x 10 x 3

Hyper extension
25 x 20 x 3

I will be switching my workout from Friday to early tomorrow afternoon.  Want to be able to eat whatever and Friday I plan to go shopping.  Already bought a 60" Samsung smart TV and a few supplements lol.  Happy Thanksgiving everyone. 


JayT
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« Reply #10: November 29, 2016, 05:01:42 AM »
Week 1, Day 3

Squat
155 x 5
195 x 5
235 x 5
270 x 5
320 x 3
235 x 8

Bench
115 x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8

Row
85 x 5
105 x 5
130 x 5
150 x 5
175 x 3
130 x 8

« Last Edit: November 29, 2016, 05:04:19 AM by JayT »


JayT
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« Reply #11: November 29, 2016, 05:04:04 AM »
Weighed in at 203.6 on Saturday.  Did a lot of assistance work on Saturdays which I won't be posting.  Basically anything I felt like needed work, I did.  Mostly stayed in the 12-15 rep range. 

Week 2, Day 1

Squat
160 x 5
200 x 5
240 x 5
280 x 5
320 x 5

Bench
120 x 5
145 x 5
175 x 5
205 x 5
235 x 5

Row
90 x 5
110 x 5
130 x 5
155 x 5
175 x 5
« Last Edit: November 29, 2016, 05:09:52 AM by JayT »


JayT
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« Reply #12: December 01, 2016, 05:40:34 PM »
Week 2, Day 2

Squat
(Paused)
160 x 5
200 x 5
240 x 5 x 2

OH Press
100 x 5
120 x 5
140 x 5
160 x 5
Need to lower the weight a bit.  My last set was sketchy.

Deadlift
200 x 5
240 x 5
280 x 5
320 x 5


JayT
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« Reply #13: December 04, 2016, 05:13:18 PM »
Weighed in at 205.4 (+1.8 ).

Week 2, Day 3

Squat
160 x 5
200 x 5
240 x 5
280 x 5
325 x 3
240 x 8

Bench
120 x 5
145 x 5
175 x 5
205 x 5
240 x 3
175 x 8

Row
90 x 5
110 x 5
130 x 5
155 x 5
180 x 3
130 x 8
« Last Edit: December 09, 2016, 11:53:19 AM by JayT »


JayT
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« Reply #14: December 06, 2016, 06:35:20 PM »
Week 3, Day 1

Squat
165 x 5
205 x 5
245 x 5
285 x 5
325 x 5

Bench
120 x 5
150 x 5
180 x 5
210 x 5
240 x 5

Row
90 x 5
115 x 5
135 x 5
160 x 5
180 x 5

Received my NutraBio Classic Whey last night that I ordered on black Friday.  Got the Pina Colada flavor which I was kinda hesitant about buying, but that was the only flavor they offered in five pounds (suppz.com).  Just had a serving of it, and it was great.  Third flavor I have tried of the Classic Whey and I really enjoyed all three of them so far. 

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