Welcome.
Week 7 of my Madcow routine now, think you probably all know the routine. Background info;
- 23 years
- 95 kg
- 195 cm
- injured my shoulder 5 months ago (dislocated during soccer match)
- quit soccer because of work and powerlifting interests
- got some other small pains from lifting (joints, tight back etc)
- want to compete in 1 year
Progress;
http://img153.imageshack.us/img153/1945/juni09.jpg
http://img153.imageshack.us/img153/1945/juni09.jpg
Currently i’m a bit heavier, but weaker due to soccer and injury’s.
Goals
- STAY INJURY FREE
- 200kg Deadlift
- 180kg Squat
- 150kg Bench
- 30 bw Pull ups
02-03-2011
Deadlift
- 12 x 60kg
- 5 x 80
- 5 x 105
- 5 x 122.5
- 5 x 140
Note; good and easy pulls, will record next week for technique.
Overhead press
- 20 x 20
- 10 x 40
- 8 x 50
- 5 x 60
Note; due to my shoulder i cant go heavy on overhead press, before my injury i did 4 x 80kg.
Pull ups
Note; easy.
Rest excercise
- incline sit ups, grip training with grippers.
Did some band pull aparts today with very light physio band.
4 x 25.
Will take a lifting break till sunday.
Gonna party friday and saturday so i hope that wont affect my training very hard. Will eat a lot and i wont go very hard on the alcohol.
Because of the alcohol i wasnt able to train today, felt like shit.
Gonna sleep 10h tonight (hopefully) and will beast around in the gym tomorrow.
Vandaag;
Shoulder rehab;
Scapula push ups & band bull aparts.
07-03
Squat
5 x 45
5 x 65
5 x 95
3 x 110
8 x 80
note; very, very easy. i actually think a squat break for a few days was good for me.
Benchpress
5 x 40
5 x 63
5 x 73
3 x 95
8 x 70
note; same as squat
barbell row
5 x 60
5 x 75
3 x 90
8 x 65
note; same as squat
abs routine
side bends, hanging leg raises, plate swings
barbell curl
3 x 12 x 50
Training felt very good, even with a party weekend and rough day at work. Its very busy at the office, bit stressfull because i also have to finish my master thesis for college. Lifting is really THE way to keep my mind occupied.
Also a bummer, my telephone died this saturday so i cant film my lifts.
Damn, staying sick home today 