Beginner's Journey in the World of Powerlifting

[Silver Surfer]

Squat 127.5kg x 5.AVI - YouTube

Good Mornings 60kg x 10.AVI - YouTube

 

[Silver Surfer]

Paused Bench 92.5kg x 5.AVI - YouTube

 

[Silver Surfer]

Pendlay Row 75kg x 5 - YouTube

 

[Silver Surfer]

Thursday 3rd May

Light Squats
65kg x 5
80kg x 5
95kg x 5
95kg x 5

Strict Overhead Press
32.5kg x 5
42.5kg x5
47.5kg x 5
55kg x 5

Deadlifts
95kg x 5
115kg x 5
132.5kg x 5
152.5kg x 5

 

[Silver Surfer]

Saturday 5th May

Squats
65kg x 5
80kg x 5
95kg x 5
112.5kg x 5
130kg x 3
Squat 130kg x 3 - YouTube
95kg x 8

Paused Bench
50kg x 5
60kg x 5
70kg x 5
80kg x 5
95kg x 3
Paused Bench 95kg x 3 - YouTube
70kg x 8

Pendlay Row
40kg x 5
50kg x 5
60kg x 5
65kg x 5
77.5kg x 3
60kg x 8

 

[Silver Surfer]

End of week 1 of madcow, feels good only lifting 3 times, feel refreshed, sessions are short & focused.

I know what to lift & when & enjoy the struture. Squatting 3 times is tough tho!

Anyway goals of the program is to give me a 170 squat, 125 paused bench & 200 deadlift, all for 5 reps.

If I get there will be a major jump up to competition standard for 1rm

 

[Silver Surfer]

Tuesday 8th May

Madcow Week 2 - Session 1

Warm Ups:
Stretches
Paused body weight squat
Jump squats

Squats
65kg x 5
82.5kg x 5
97.5 x 5
115kg x 5
130kg x 5

Paused Bench
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5

Pendlay Row
40kg x 5
50kg x 5
60kg x 5
72.5kg x 5
77.5kg x 5

Olympic bar curls
4 sets x 25 reps

Bodyweight = 78kg

 

[Silver Surfer]

Some pics for future reference

 

[Silver Surfer]

Thursday 10th May

Madcow Week 2- Session 2

Light Squats
65kg x 5
82.5kg x 5
97.5kg x 5
97.5kg x 5

Strict Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
Overhead Press 57 5kg x 5 - YouTube

Deadlifts
100kg x 5
120kg x 5
137.5kg x 5
157.5kg x 5
Deadlift 157 5kg x 5 - YouTube

Good Mornings
70kg x 10
70kg x 10
70kg x 10

DB Side Laterals
12.5kg x 10
12.5kg x 10
12.kg x 10

 

[Silver Surfer]

Saturday 12th May

Madcow Week 2- Session 3

Squats
65kg x 5
82.5kg x 5
97.5kg x 5
115kg x 5
135kg x 3
Squat 135kg x 3 - YouTube
97.5kg x 8

Paused Bench
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
97.5kg x 3
Paused Bench 97 5kg x 3 - YouTube
72.5kg x 8

Pendlay Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 3
Pendlay Row 80kg x 3 - YouTube
70kg x 8

Good Mornings
70kg x 8
70kg x 8
70kg x 8

Lunges
70kg x 12
70kg x 12
70kg x 12

Supermans (Ab exercise)
3 sets x 20 reps

 

[Olly]

How you finding squatting 3 times a week with madcow?

 

[Silver Surfer]

How you finding squatting 3 times a week with madcow?

Not too bad so far.

The volume of leg work is low & reps are low so not getting DOMS like a full hypertrophy workout would give me.

Squatting is my weakest lift so hoping this program will improve it to catch up

 

[Olly]

Not too bad so far.

The volume of leg work is low & reps are low so not getting DOMS like a full hypertrophy workout would give me.

Squatting is my weakest lift so hoping this program will improve it to catch up

I got a wee bit bored squatting 3 times a week and sacked it off but good luck with it

 

[Silver Surfer]

Monday 14th May

Madcow Werek 3- Session 1

Squats
67.5kg x 5
85kg x 5
102kg x 5
117.5kg x 5
135kg x 5

Paused Bench
50kg x 5
60kg x 5
72.5kg x 5
85kg x 5
97.5kg x 5

Pendlay Row
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5

Standing DB Curl- 3 sets
Bench dips- 3 sets

 

[Silver Surfer]

Wednesday 16th May

Madcow Week 3- Session 2 (plus some 1RM testing)

Light Squats
67.5kg
85
102.5
102.5

Strict Overhead Press
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5

65kg x 1
70kg x 1
75kg x f

Deadlifts
100kg x 5
120kg x 5
140kg x 5
160kg x 5

170kg x 1
180kg x 1
190kg x f

Side Laterals- 3 sets
Front Raise- 3 sets

Will re-test 1RM in week's 6, 9 & 12 to test progress.

Won't be going 1RM on squats as squatting 3 times per week more than enough without adding extra sets. Will test at week 12

Bodyweight- 78kg - need 5kg growth