Officially in the 1000 lb club and next goal

It took about six months of lifting to get to this point, but it has happened. I now have a gym total of 1000 pounds between the squat, bench press, and deadlift. Numbers are:

370 squat

225 bench

410 deadlift

To recap how I got here — I did Stronglifts 5×5 for about three months before transitioning to Madcow 5×5 for the following three months. My finishing numbers for Madcows were 340 squat @ 5 reps, 205 bench @ 5 reps, and 365 deadlift @ 5 reps. With those numbers I thought it would be possible to hit the 1000 lb total on my 1RM for the three lifts, but it was no gimme either. I was least confident in bench.

I went up and hit a 365 squat today and thought that it was fast enough and I had enough in my tank to go for 370. In hindsight I probably could have done 375 if I went for that first and had not wasted the energy on 365. Live and learn. Bench went strong, but four plates on deadlift went really slow grinder. I screwed up my jumps on the way and did a 375 deadlift for a single instead of a 365. Took some energy out for sure.

Anyway, big milestone hit and my next goal is a 1200 lb total.

I have officially switched to Wendler 5-3-1 and will begin that tomorrow. We shall see how this new program affects my numbers.

Preparing for my 1000+ Gym Total

Current lifting personal records:

Bench 200 lbs @ 5 Reps

Squat 335 lbs @ 5 Reps

Deadlift 350 lbs @ 5 Reps

According to this 1 RM Calculator here: — my gym total is estimated to be 1011 lbs. That’s exciting but is it accurate? I have no clue, so I’m going to continue my workouts for the next two weeks and try to get as strong as possible. First thing back from the new year, I will take a Saturday and test my 1 RM and bench, squat, and deadlift and see if I can hit the 1000 lb club.

Madcow 5×5 Progress Report

The last post on Madcows 5×5 was October 5th. I stated that I was going to begin that program shortly. I did, and am still currently doing so. My gains have been steady. For the first month I went back 80% and worked my way up. For the past 3 weeks, I have been hitting PRs.

5′, 10″ @ 185 lbs

Squat so far has gone from 305 lbs -> 330 lbs for top set of 5.

Bench, 180 lbs to 200 lbs

Deadlift, 325 lbs to 340 lbs.

I will re-evaluate in two months to see where I’m at. At that point I will decide whether to do another cycle on Madcows or switch to Wendler’s 5-3-1. If I stick with Madcows for another cycle, I will certainly switch to Wendler after that.

I do not know my current 1 RM on any of my exercises. I may take a Saturday and do it in a few weeks from now.

Beginning Madcows 5×5 Routine

This past weekend I have completed the Stronglifts 5×5 routine. I started on June 21, 2015 and have gone very consistently every other day. Squatting 4x a week can take its toll though, and I have hit my limit on Stronglifts. Now I am transitioning to Madcow 5×5 routine.

Here are my numbers for Stronglifts 5×5.

Height: 5′ 10″ & Weight: 180 lbs

Squat: 175 lbs -> 305 lbs

Bench Press: 105 lbs -> 180 lbs

Deadlift: 160 lbs -> 325 lbs

Overhead Press: 60 lbs -> 135 lbs

Pull Ups: 80 lbs assisted > 30 lbs assisted

It is a bad idea to be squatting 305 lbs four times a week at 5×5. Switching to Madcows now, an intermediate routine will provide me with better recovery time and I will be less prone to injury. Having said that, this routine is no joke — if all goes to plan, I’ll be doing a top set of 5 reps @ 385 lbs on squat in twelve weeks. In fact, I should be in the 1000 lb club three months from now. We shall see how this works out.