My Training

NOTE: I am currently on a program called Westside. Some people had confusion as to what my training was like at the moment. My PREVIOUS program when I first started powerlifting was Madcows.

This is what I’m on now:

 

Monday – DE Lower

Box Squat – 10 sets of 2

Goodmornings –  4 sets of 5-8

Lying Leg Curls – 5 sets of 6-8

Weighted hyperextensions – 3-4 sets of 10-15

Weighted sit-ups – 4 sets of 6-10

CONDITIONING – plate drags, 3-4 rounds

 

Tuesday – DE Upper

Bench – 9 sets of 3 (various grips)

DB Rows – 4 sets of 6-8

Overhead Tricep Extensions – 4 sets of 8-12

DB Shoulder Press – 4 sets of 6-10

Seated Cable Rows – 4 sets of 6-10

Close-grip DB Bench – 4 sets of 6-10

CONDITIONING – Kettlebell swings or plyometrics

 

Wednesday – OFF

 

Thursday – ME Lower

Box Squat (or whatever ME lift is in the current training cycle) – Work up to either triples, singles, doubles, or sets of 5. Depends on the cycle.

SLDL – 4 sets of 6-8

Natty GHR – 4 sets of 5-8

Front Squats – 4 sets of 5 ….OR Walking Lunges – 3 rounds (22+ feet)

Cable Woodchoppers – 3 sets of 10-15


Friday – ME Upper

Bench (or push press/OHP. Depends on training cycle) – Work up to single, double, triple, or set of 5. Depends on training cycle.

Assistance work: Same as Tuesday, focusing on shoulders/triceps/upper back. Different exercises.

 

Saturday – Conditioning

Plyometrics, kettlebell work, light plate drags, or tabata front squats.

 

MADCOWS INFO:

It’s a basic template made by Bill Starr geared towards intermediate lifters, and it’s great for building a good strength base. Which is in turn useful to my powerlifting escapades. ;)

Here is the layout of the program. I did add in some other accessory exercises as well as some GPP, but that is at your personal discretion. I’ll include some links at the bottom where you can do some more reading up on it:

Monday – Heavy Day

Squat – 5 sets of 5

Bench – 5 sets of 5

Barbell Row – 5 sets of 5

Weighted hyperextensions – 2 sets

Weighted sit-ups – 4 sets

On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135×5, 185×5, 225×5, 275×5, 315×5. The weight should be increased evenly from the first to last set. Your fifth set equals the triple from the previous Friday’s workout.

Wednesday – Light Day
Squat – 4 sets of 5

Overhead Press – 4 sets of 5

Deadlift – 4 sets of 5

Triceps Extension and Biceps Curl – 3 sets of 8 each

Sit-ups – 3 sets

On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. Overhead Press and deadlifts are ramped up to a top set of five.

Friday – Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8

Bench – 4 sets of 5, 1 triple, 1 set of 8

Barbell Row – 4 sets of 5, 1 triple, 1 set of 8

Good-mornings – 3 sets

Weighted Dips – 3 sets of 5-8

On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.


On my days off from regular training, I will do GPP , which is usually strongman-type activities such as sled-dragging, farmer walks, etc. OR, I will perform some sort of Crossfit madness.

All in all, I train about 5 days per week.


More stuff to read on Madcows:

http://www.wackyhq.com/madcow5x5/geocities/5x5_Program/Linear_5x5.htm

http://www.vicjg.com/aspx/madcowint.aspx

Final note: if you don’t already train for strength/powerlifting…I highly suggest you look into it. ;)

14 thoughts on “My Training

  1. Thanks for sharing this! It’s interesting program and I think I’ll give it a try. One thing I don’t understand though is the triple. For example, I struggled with 50 kg on Monday (last set) and Wednesday (last two sets) and on Friday I succeeded to squat 52. OK, I come on next Monday and squat 52*5 (let’s imagine). But I don’t think I will be able to squat 53 – 54 this Friday, even for 3 reps. What should I do? Squat 52*3 again till I come to 54? Or turn a triple into regular set of 5?

    • Hey there!

      We’ll use squats as an example. Let’s say your 5-rep max is 185 lbs. You would do it as such:

      95 lbs, 1×5
      125 lbs, 1×5
      145 lbs, 1×5
      165 lbs, 1×5
      190 lbs, 1×3

      And then you would drop back down to your 3rd set (in this case, 145) and do a set of 8.

      You’re supposed to increase by 2.5% increments each week, give or take a %. If you don’t have microplates than it’s best to just try to up the weight by 5 lbs, and see if you can handle it.

      SO, you’ll do your 5RM on Monday, and then come Friday you’ll try to get 5ish lbs. OVER that, and hit it for 3 reps. And then you’ll attempt to lift your 3RM for 5 reps on Monday, etc.

      If you absolutely cannot hit the triple, then stick with the weight (on that lift) for the next week, and try to hit it again next Friday/Monday. Never decrease the weight, unless you completely stall out on the program (which really shouldn’t happen in the beginning)

      And btw, when it comes to a program like this, you have to forget the “I don’t think I can lift this” thoughts ;). You just have to go in there with the attitude of, “I’m GOING to lift this” and it makes things MUCH more doable.

      Whether you think you can or can’t, you’re right!

  2. Can you tell us more about your Crossfit “madness” I looked into it and its seems to have a cult like following. I’m really interested… thanks

  3. Hey! So, I had a question in regards to workout programs… I’ve been doing a routine that is actually very good, that took me a LONG time to form, I work out… 4 days in a row with high intensity, then a complete day off.

    I do compounds and single joint work outs, but its BASICALLY a custom version of Push/Pull/Lower/Arms routine with abs twice a week with weights.

    So my question was that I HAVE TO CHANGE IT, because my body has gotten use to it and everything has plateaued. And well… Ive been looking at workout routines but they all seem to be the same basic movements. My issue is that I came to the conclusion that I WONT change the exercises, but change the kind of intensity from heavy weights (five rep range) to a high rep range with less rest, such as… 15 or so, but my issue is … will this help my body adjust to something else so i can tax it in 2 weeks or so with my same old workout?

    What do you suggest?

    • Hey, sorry for getting to this so late!

      Honestly, intensity is key. You can change the intensity by doing any combination of the following:

      -reps
      -sets
      -weight
      -types of sets (drop sets, strip sets, pyramiding, etc)
      -rest times

      15 reps is pretty much useless unless you’re training for endurance. The only time I advocate rep ranges like that is to shock the muscles. So sometimes throwing in a set of 15 for some leg exercise could have it’s benefits, but I wouldn’t surround my training with that range.

      If you aren’t seeing results, you need to change something, but increasing reps to that range certainly isn’t the way to go. Without knowing your exercise regime, it’s difficult to pinpoint what you need to change.

  4. I’m thinking of following Wendlers 531 progarm. I’ve been doing 5×5 for a while now and have seen some really good gains. What are your thoughts on this program?

  5. These might be worth a read as I saw you have situps in your programme. Check these posts out by Mike Robertson they explain why situps arn’t neccessarily the answer.

    http://robertsontrainingsystems.com/blog/understanding-your-abs/

    http://robertsontrainingsystems.com/blog/understanding-your-abs-part-ii/

    and maybe check out Stuart McGill’s work of lower back disorders as the situps might be hindering your progress and causing potential damage.

    Either way im just offering abit of advice. I like your blog, and I think you look great but let’s face it nobody wants a LBD. :P

    • Never said I could squat 315…I squat 260 at the moment, and need to re-check my max (haven’t in awhile) I’d LIKE to squat 315!!

      My bench is rather embarrassing…I’d rather we not discuss it :P

  6. In order to follow your training plan you need enough motivation and energy for regular trainings. Otherwise you won’t achieve your goals. When I started going to the gym my friend advised me to try nutritional supplements. At that time I thought I did not need them, but I changed my mind after I’ve tried. It was little more than a month I’ve been taking Military Grade nutritional supplements, when I realized I did not feel fatigue in the end of the day. And even more: after workouts I still had energy to spare. As time went by, my shape was improving more and more. I was loosing fat and gaining muscles. Now I feel really fit!

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