Decided I would start SL 5x5

OK so taking a decision to start MadCow 5x5 now as a progression on from std 5x5.

I think (maybe hope) that the slightly less intense nature of the normal 5x5 will help me recover a bit better and manage the progression back to 3x a week squats after my injury, whilst sill building strength.

Also i think after many months of sticking to SL has meant my body is kind of too used to the training. So lets see how this goes. It might also enable me to keep time between sets low, which will allow me some spare time to up some cardio and isolation stuff.

Lets see how that plan goes.....


Update from today:

Weight KG

Squat
5 60
5 72.5
5 87.5
5 102.5
5 117.5
Bench
5 42.5
5 52.5
5 65
5 75
5 85
Row
5 42.5
5 52.5
5 62.5
5 72.5
5 82.5
 
Last edited:
Wednesday (Light day)

Squat
5 60
5 72.5
5 87.5
5 87.5
OHP
5 32.5
5 37.5
5 45
5 50
Dead's
5 85
5 102.5
5 117.5
5 135

Then finished off with some skipping and then 500m row as quick as I could.

I will try do some isolation stuff tonight with bands at home, but the misses is out so I might play some games instead! Lets see.
 
So this week has been a bit of a mess but ive now caught up.

Missed Friday due to no time, so had to do Fridays "heavy" day Monday, then make up Monday on Tuesday and do Wednesday today as below:

Friday - Heavy Day (actual completed on a Monday)

Squat:
5x 60
5x 72.5
5x 87.5
5x 102.5
3x 120
8x 87.5

Bench
5x 42.5
5x 52.5
5x 65
5x 75
5x 87.5
8x 65

Row
5x 42.5
5x 52.5
5x 62.5
5x 72.5
5x 85
8x 62.5


Monday (actually completed Tuesday)

Squat:
5x 60
5x 75
5x 90
5x 105
5x 120

Bench:
5x 45
5x 55
5x 65
5x 77.5
5x 87.5

Row:
5x 42.5
5x 52.5
5x 65
5x 75
5x 85

Wednesday (actually completed on Wednesday)

Squat:
5x 60
5x 75
5x 90
5x 90

Bench
5x 32.5
5x 40
5x 45
5x 52.5

Deadlifts:
5x 85
5x 102.5
5x 120
5x 137.5

doing three days this week has made me feel very tired, and today was no caffeine (as our coffee machine at work is broken!)

Looking forward to a rest day tomorrow that's for sure. Then back for heavy Friday...
 
Firday - "Heavy" Day

Squat:
5x 60
5x 75
5x 90
5x 105
3x 122.5
8x 90


Bench:
5x 45
5x 55
5x 65
5x 77.5
5x 90
8x 65

Row:
5x 42.5
5x 52.5
5x 65
5x 75
3x 87.5
8x 65

Today was hard, because ive been to the Gym every day this week, which i know is silly, but i didnt want to fall behind on the plan. So pushed through.

I will take 2 days actual rest now before starting week 3 on Monday.
 
Week 3.

Actually took the two days off over the weekend to rest which was good. I needed it.

Monday:

Squat:
5x 62.5
5x 77.5
5x 92.5
5x 107.5
5x 122.5

Bench:
5x 45
5x 57.5
5x 67.5
5x 80
5x 90

Row:
5x 45
5x 55
5x 65
5x 77.5
5x 87.5

Skipping for 15 mins afterwards!

Tired now. Time to eat.
 
Tuesday

I am Tuesdays "do what I want day." Because they are "off plan" from Madcow.

3km bike for warm up
hammer curls 5x5 @ 17.5KG
Resistance bands arm curls 5x5 (slow controlled reps)
Resistance bands triceps pulls - 3x12 (slow controlled reps)
Resistance band side and front raises 2x5 each (slow controlled reps)
Seated DB Tricep Press 3x5 @ single DB 25kg
EZ Curl bicep curls 3x5 @ 40KG total (inc. bar)

Skipping with my weighted rope (The actual rope is weighted 1lb) 10 mins (on and off for trips)
Skipping with my speed rope with weighted handles for 5 mins (on and off for trips)

Wet and red faced now. Time for lunch!
 
Wednesday - "Light day"

Stretches


Squat
5x 62.5
5x 77.5
5x 92.5
5x 92.5

Press
5x 32.5
5x 40
5x 45
5x 52.5

Deadlifts
5x 90
5x 107.5
5x 125
5x 142.5

kipping with my weighted rope 15 mins (on and off for trips).
 
Friday "heavy" Day.

Squat:
5x 62.5
5x 77.5
5x 92.5
5x 107.5
3x 127.5
8x 92.5

Bench:
5x 45
5x 57.5
5x 67.5
5x 80
3x 92.5
8x 67.5

BOR:
5x 45
5x 55
5x 65
5x 77.5
3x 90
8x 65

skipping with my weighted rope and swapping to speed rope for 15 mins (on and off for trips).
 
Monday:

Squat:
5x 65
5x 80
5x 95
5x 112.5
5x 127.5

Bench:
5x 47.5
5x 57.5
5x 70
5x 80
5x 92.5


BOR:
5x 45
5x 57.5
5x 67.5
5x 80
5x 90

skipping with my weighted rope and swapping to speed rope for 10 mins (on and off for trips).

today was a good milestone for me, getting back close to the weight of tearing my groin was a nice thing to achieve.

Fingers crossed for Friday.
 
Wednesday - "Light day"

Squat:

5x 65
5x 80
5x 95
5x 95

OHP:

5x 35
5x 42.5
5x 47.5
5x 55

Deadlifts:

5x 90
5x 110
5x 127.5
5x 145

skipping with my weighted rope and swapping to speed rope for 10 mins (on and off for trips).
 
Week 5

Monday:

Squats:

5x 65
5x 82.5
5x 97.5
5x 115
5x 130

Benchpress:

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95

BOR:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

This was a nice milestone for me. I am now past my groin tear weight on squats for a set of 5! I just need to keep trying to get as best sleep as I can.
 
Wednesday "light Day"

Squats:

5x 65
5x 82.5
5x 97.5
5x 97.5

OHP:

5x 35
5x 42.5
5x 47.5
5x 55

Dead lifts:
5x 95
5x 112.5
5x 132.5
5x 150

15 mins of skipping on and off for trips swapping ropes between weighted and speedrope. This was good fun today as I did the skipping with a friend!

I do think i have pulled an intercostal though, ill be sure a bit later on no doubt.
 
Ok so after a intercostal strain and a REALLY bad neck strain i had to stop training (at least lifting) since the last session.

However back at it today, Deloaded to Week 4, and just went into it again.

Squats:

5 x 65
5x 80
5x 95
5x 112.5
5x 127.5

Bench:

5x 47.5
5x 57.5
5x 70
5x 80
5x 92.5

Row:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

200m Row for speed, 400m run and 15 mins of skipping for a warm down.
 
Wednesday:

Squats:
5x 65
5x 80
5x 95
5x 95

OHP:
5x 35
5x 42.5
5x 47.5
5x 55

Deadlifts:

5x 90
5x 110
5x 127.5
5x 145
3x 145 switch grip
1x 145 switch grip HOOOOOOOOOLD!

skipping for about 15 mins as a nice warm down ....
 
Friday "Heavy Day".

Squats:
5x 65
5x 80
5x 95
5x 112.5
3x 130
8x 95

Bench:
5x 47.5
5x 57.5
5x 70
5x 80
3x 95
8x 70

BOR:
5x 45
5x 57.5
5x 67.5
5x 80
3x 90
8x 67.5

10 mins of skipping for a warm down.

Tired now. hope to get some good rest over the weekend to kick back off week 5
 
Monday:

Squat:

5x 65
5x 82.5
5x 97.5
5x 115
5x 130


Bench:

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95

BBROW:

5x 45
5x 57.5
5x 67.5
5x 80
5x 90

2 Min run (LOL - i hate running but wanted to keep the heart rate up) then 15 mins of skipping.
 
Wednesday:

Squats:

5x 65
5x 82.5
5x 97.5
5x 97.5

OHP:

5x 35
5x 42.5
5x 47.5
5x 55

Deadlifts:

5x 95
5x 112.5
5x 132.5
5x 150


Heavy Friday (completed Thursday Morning 7am as im off work tomorrow!)

Squats:

5x 65
5x 82.5
5x 97.5
5x 115
3x 132.5
8x 97.5

Bench:

5x 47.5
5x 60
5x 72.5
5x 82.5
3x 95
8x 72.5

BOR:
5x 45
5x 57.5
5x 67.5
5x 80
3x 92.5
8x 67.5

No rest day and AM session with no breakfast, was no joke.
 
Back to Monday!

Squat

5x 67.5
5x 82.5
5x 100
5x 115
5x 132.5

Bench

5x 47.5
5x 60
5x 72.5
5x 82.5
5x 95


BBROW (flex)

5x 47.5
5x 57.5
5x 70
5x 80
5x 92.5

Skipping for ten mins, and 5 body weight pull ups.

I suck at pull ups.
 
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