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Road to 600kg

beng30

beng30

Senior Member
Jan 19, 2012
117
27
Hi, following on from my introduction in the new member section I thought adding a log would be the best way to go forward so here it is. Strongman is my focus now and have to say I'm enjoying it immensely but as I also climb and hike a lot with my wife I'm avoiding going heavyweight and staying (hopefully) in the under 105kg category. I got back into weight training January last year but was still doing the same sets and rep ranges I used to without any real thought as to what I was doing. October of last year I joined a group of guys who all train strongman in my area (2 of who compete on a national level) and never looked back since. Started to adjust my training bit by bit and have now been running Madcow for 7 weeks with Coan for deadlifts. I've also been fortunate to become friends with a couple of guys who Oly lift in youth championships who have helped me with my nutrition the last couple of months which has made a difference. I work a 12hr shift pattern 2 days 2 nights 6 off so don't always train the same days but try to keep the splits as they should be.
Current BW is 96kg at about 17%bf not training for any comps in particular at the minute as did one about a month ago but My current goals for the end of the year are:-

210kg squat
250kg Deadlift
150kg Bench

Should say my current Max's are 170, 235,110
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
Apologies for the big post as I'll put all of this weeks training so far together.

Tuesday:- Day 1 Madcow (variant) (Warm up not included)

Squat :- 5 x 75
5 x 95
5 x 112.5
5 x 132.5
2 x 150
2 x 150
2 x 150 (was supposed to be 5 x 150)

Barbell Bench :-

5 x 52.5
5 x 65
5 x 77.5
5 x 90
5 x 102.5

Incline Bench :-

5 x (10 x 50)

Wednesday:- Start of new Coan cycle but ended up training with friend so was a bit mish mash

Deadlift:-

3 x (2 x 187.5)
8 x (3 x 150)

Pull up:-

2 x 5

Squat:-

10 x 40
10 x 50
5 x 60 paused
5 x 90
2 x (5 x 110)
10 x 60

Bench:-

5 x 60
5 x 80
5 x 90
4 x 100

Lying Dumbell row

3 x (5 x 30)

Prowler:-

70kg x40m x 6 with 2 min rest between.

Thursday:- Day 2 Madcow (failed mid way as I pulled something climbing in the afternoon)

Squat:-

5 x 75
5 x 95
5 x 112.5
5 x 112.5

Standing Strict Press:-

5 x45
5 x 52.5
5 x 62.5
1 x 70 too painful inside elbow finished
 
Bullmuscle7

Bullmuscle7

MuscleHead
Jun 11, 2014
8,847
2,439
This will be interesting to follow. Sounds like a good effort!!!
Tell me what a Madcow is?
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
Apparently Madcow was a member of Stronglifts forum who made this program a while ago. It was an extension of the Stronglifts 5x5 program.. The normal program is a 3 day split, Day 1 squats/bench/row, day 3 Squat/press/dead lift and day 5 squat/bench/row. Day 3 is a squat de-load and is 4 sets of 5, day 5 is the heavy day and is 4 sets of 5 a heavy set of 3 followed by a lighter set of 8 reps. The weight increases by 2.5kg a week with the heavy set of 3 on day 5 being the max set of 5 on the following weeks day 1.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
They are all derivations of Reg Park's 5x5 program.

This will be interesting to follow b/c I don't think we have anyone performing a 5x5 routine on here.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Awesome man!

Looking forward to following!
 
E

Eatcleanathlete

MuscleHead
Mar 4, 2014
574
106
I'm in on this one. I'm anxious to learn more about madcow and follow your progress.
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
Wow thanks for all the interest guys, its encouragement to make sure i keep it all up to date. Just as a side note I'm doing about 2500 calories a day, between 200-220grams of protein. Fat and carbs kinda sort themselves out as long as I stay under total calories for the day. Most of protein from real food but still have a shake a day. Also take a multivitamin/probiotic/fish oil supplement.
 
Rottenrogue

Rottenrogue

Strongwoman
Jan 26, 2011
6,595
1,882
Following along for sure. What area are you from? Hubby training in England with a few folks a long time ago lol.
I've fine one comp many moons ago over there as well. We have a few strongmen on here :)
Welcome aboard
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
East Yorkshire. Live on the coast it's nice, I've travelled around slot though as father was military. Even spent some time over the pond in Denver and would come back in a heartbeat but job and family keeps us here for now. I've done 2 novice comps so far and aiming for my first big one next year if I'm ready which Is the Northern Qualifer for UK's Natural strongest man U105.
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
Day off yesterday, tried to do a bit of cardio so thought I'd try the FRAN wod, 21 Thrusters 21 pull-ups, 15 thrusters 15 pull-up 9 thrusters 9 pull-up. Didn't even bother timing it as it nearly fecking killed me. For a start I can't get into an "Olympic front squat due to poor mobility etc etc so had to fully unload the bar. Even them only managed sets of 15,12,9. I did proper pull-ups though not bloody kipping things. Did some light bicep work.

Today - Saturday Madcow day 5
Had a family do today so while I didn't eat particularly bad my nutrition was abit off today. However:- (warm-ups not shown, weight in kg's)

Squats:-
75 x 5
95 x 5
112.5 x 5
132.5 x 5
155 x 2 ,155 x 1 (should have been a set of 3 but had to break it into 2 and 1)
112.5 x 8

Barbell Bench:-
52.5 x 5
65 x 5
77.5 x 5
90 x 5
105 x 3
77.5 x 8

Bent over row:-
37.5 x 5
47.5 x 5
57.5 x 5
65 x 5
77.5 x 3
57.5 x 8

Thinking of re- doing the squat portion of this week as I've missed the final set twice now.
 
beng30

beng30

Senior Member
Jan 19, 2012
117
27
Should have had sun/mon off but spent all day sun sat in my chair at work making the mistake if being on here all day so got really psyched up and felt good so did a lower weight higher rep workout for "full body" and then climbed with my wife on Monday.

Tuesday - Day 1 Madcow

Squat -
75 x 5
95 x 5
112.5 x 5
132.5 x 5
140 x 5

Bench -
52.5 x 5
65 x 5
80 x 5
92.5 x 5
105 x 4 *new PB*

Incline bench -
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
 
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