Dave’s BodyBlog

Week 6 madcow’s 5X5

Monday March 5, 2007
Squat:  5X115; 5X140; 5X170; 5X200; 5X225
Bench Press:  5X85; 5X110; 5X135; 5X150; 5X173.5
Pendlay Row:  5X85; 5X105; 5X125; 5X140; 5X163.5
Top sets are all PRs and were all fairly easy.

Tuesday March 6 Treadmill, 35 min, 3.5 mph, 10 degree incline

Wednesday March 7
Squat:  5X225; 5X140; 2X5X170
Military Press:  5X70; 5X85; 5X95; 5X110
Deadlift: 5X205; 5X250; 5X290; 5X330

Thursday March 8 Treadmill 40 min, 3.7 mph, 10 degree incline

Friday March 9
Squat:  5X115; 5X140; 5X170; 5X200; 3X233.5; 8X170
Bench:  5X85; 5X110; 5X135; 5X150; 3X178.5; 8X135
Pendlay Row:  5X105; 5X125; 5X140; 3X167; 8X125

This completes week 6 of 5X5.  All lifts were successfully done.

Monday February 26
Squats:  5X110; 5X140; 5X165; 5X195; 5×220 (5RM PR)
Bench:  5X85; 5X105; 5X127; 5X150; 5X170 (5RM PR)
Pendlay Row:  5X80; 5X100; 5X120; 5X140; 5X160 (5RM PR)

Tuesday February 27:  Treadmill, 3.7 mph, 10 degree incline, 45 minutes

Wednesday February 28
Squat:  5X110; 5X140; 2X5X165
Military Press:  5X65; 5X80; 5X95; 5X108.5 (5RM PR)
Deadlift:  5X205; 5X245; 5X285; 5X325 (5RM PR)

Thursday March 1:  Treadmill 3.5 mph, 10 degree incline, 45 minutes

Friday March 2
Squat:  5X110; 5X135; 5X165; 5X195; 3X225; 8X165
Bench:  5X85; 5X105; 5X127; 5X150; 3X173.5; 8X127
Pendlay Row:  5X80; 5X100; 5X120; 5X140; 3X163.5; 8X120

Saturday March 3
Treadmill, 45 min, 3.8 mph, 10 degree incline

I am a member of the Wichita Falls Athletic Club.  When I returned to the gym in July 2006, I once again considered myself to be a novice.  I went through Mark Rippetoe’s Starting Strength program for the second  time.  I stay on that program through early February 2007.

At that point, I switched to Madcow’s 5×5 intermediate.  It is an aggressive program for me and I know that.  I refuse to use my age as an excuse but I will say that it’s difficult to build strength and cut fat at the same time.  I decided to try the program, as written, with 2.5% weekly increases in weight.  The first 4 weeks are nothing but a deloading period.  I knew I could get through those four weeks.  Once I hit week 5, I’d be hitting new PRs every week.  The way I viewed it, if I could make it through week 5, I would have hit some new PRs.  Even if I couldn’t go any further, at least I would have made some progress.

Today was the last day of week 5 and I made every lift.  From that standpoint, I already consider the program to be a success for me.  I know that a 2.5% weekly increase is overreaching for me and I can’t sustain it long.  When I plateau, I’ll back up a couple of weeks and try to progress on 1% weekly increases.  The progress may be slow but I’ll take any progress I can get at whatever speed I can get it.  I don’t have any deadlines to meet.

I’ve fought the battle of the bulge all my life.  My earliest childhood photos show the early stages of my spare tire.  I jokingly tell people that I’ve lost over 300 lbs.  I’ve never been severly obese, I’ve just lost the same weight over and over again.  The proverbial yo-yo.

In late October 2003, I weighed in at a flabby 250 lbs.  I decided to get in shape for my 50th birthday in September 2004.  I was wildly successful.  By my 50th birthday, I was down to 180 lbs and for the first time in my life, the love handles were gone.

After my birthday, I decided to go on a slow, clean bulk.  It worked pretty well for about six months but I slowly slipped back into my old habits.  By April 2005 my training had dwindled to a once per month thing.  By July 2006, I was right back where I started.

 On July 30, 2006, I looked in the mirror and was stunned to see a fat old man once again.  I couldn’t believe I had let myself slip so low.  It was enough to immediately send me back to the gym and get me started on a clean diet.  Most people only go through one body transformation.  I’m lucky enough to get to do it twice.  The good new, if there is any good news, is that I learned a lot the first time around.

 I am currently back down to 225 lbs and my strength is higher than it’s ever been.  I was down to 220 before Thanksgiving 2006, but the holiday season, combined with a 7 day cruise around the Hawaiian Islands, put a bit of a stall on my progress. 

About a week ago, I decided to get very, very serious about the diet.  I am determined that the last traces of love handles will be gone by summer.  This time, they will be gone forever!!  I’ve learned my lesson.