i mean what are u doing?

Lol , I'm too busy to update my journal . Exam coming soon .

I'm using my own handbook 555note type and written down all my lifts and perform it , juz like jones using hp but im using hand written in a 555 book.

I will follow Madcow fully , and little bit change on the accessories .

NO. YOU ARE NOT DOING MADCOW 5X5. TELL ME WHAT ARE U DOING

Real sets
1x5x27.5
1x5x37.5
1x5x47.5
1x5x57.5
1x5x67.5

what is that?

this is madcow

real sets
1x5x32.5
1x5x40
1x5x50
1x5x57.5
1x5x67.5

go and screw madcow. dont expect any progress, and dont bother doing it. this is the last time i'm saying it. like it or not, your choice.

How many % is the difference . 12.5%?

Ohhh , i get what u mean ady . shit , i counted it wrong . Thx telling ..lol

u should've have known if u read it. i'm done saying

I READ MANY TIMES ADY , somehow i confused on the percentage things .

20lbs ramping is not percentage calculation.

how u count this part
How many percentage ?
1x5x50
1x5x57.5
If counted using 12.5% , it should be 47.5 .

i'm using 13%. 10-15% choose one

I using 12.5% but the first set 27.5 should be 30 for me . I counted wrongly , thx for guiding.

what u planning to do for arms work on triple day?

Same as yours ,
Others also same as yours except the leg raise, I changed it to machine crunches.

Hey don't u feel its like overtraining your abs , monday u do 4sets of abs , wednesday u do again 3sets of light abs workout ...

definitely its over training my abs. too much. i actually stopped all core exercises already. after squat my abs and lower back is fukked up. start for 2 months still can do, after that really fukked up.

even now i canot do dips properly after bench press. i'm doing powerlifter way, elbows tucked in, thats why my tricep is fukked up after bench press.

u however still need to do it. untill u canot do it.

good luck guys

u created a account yesterday to say good luck?

Sorry for the noob question but whats madcow?

god damn fukking google

its a disease!

This post has been edited by jones007: Oct 10 2007, 08:51 AM

training abs!= training core

core is indirectly trained via squats, deadlift and almost all standing exercises without belt.

y need to train abs so much? during Rippetoe I seldom do the inclined weighted situp thingy. Still can do hanging leg raises with just a bar

Reps W4 W5 W6 W7 W8 W9 W10 W11 W12
5 98 100 103 105 108 110 113 115 118
5 122 125 128 131 134 138 141 144 147
5 146 150 154 158 161 165 169 173 176
5 171 175 179 184 188 193 197 201 206
5 195 200 205 210 215 220 225 230 235

5 58 60 63 65 68 70 73 75 78
5 72 75 78 81 84 88 91 94 97
5 86 90 94 98 101 105 109 113 116
5 101 105 109 114 118 123 127 131 136
5 115 120 125 130 135 140 145 150 155

5 58 60 63 65 68 70 73 75 78
5 72 75 78 81 84 88 91 94 97
5 86 90 94 98 101 105 109 113 116
5 101 105 109 114 118 123 127 131 136
5 115 120 125 130 135 140 145 150 155
Assistance:
2 Sets of Chin up x 5reps
4 Sets of heavy Situps

5 98 100 103 105 108 110 113 115 118
5 122 125 128 131 134 138 141 144 147
5 146 150 154 158 161 165 169 173 176
5 146 150 154 158 161 165 169 173 176

5 53 56 59 63 66 69 72 75 78
5 64 68 71 75 79 83 86 90 94
5 74 79 83 88 92 96 101 105 109
5 85 90 95 100 105 110 115 120 125

5 138 144 147 153 156 163 166 172 175
5 165 173 176 184 188 195 199 206 210
5 193 201 206 214 219 228 232 241 245
5 220 230 235 245 250 260 265 275 280
Assistance:
3 Sets of Situps

5 98 100 103 105 108 110 113 115 118
5 122 125 128 131 134 138 141 144 147
5 146 150 154 158 161 165 169 173 176
5 171 175 179 184 188 193 197 201 206
3 200 205 210 215 220 225 230 235 240
8 146 150 154 158 161 165 169 173 176

5 58 60 63 65 68 70 73 75 78
5 72 75 78 81 84 88 91 94 97
5 86 90 94 98 101 105 109 113 116
5 101 105 109 114 118 123 127 131 136
3 120 125 130 135 140 145 150 155 160
8 86 90 94 98 101 105 109 113 116

5 58 60 63 65 68 70 73 75 78
5 72 75 78 81 84 88 91 94 97
5 86 90 94 98 101 105 109 113 116
5 101 105 109 114 118 123 127 131 136
3 120 125 130 135 140 145 150 155 160
8 86 90 94 98 101 105 109 113 116
Assistance
3 Sets of Dips x 5-8 reps
3 Sets of Barbell Curls x 8 reps
3 Sets of Triceps Extensions x 8 reps
3 Sets of Lat Pull Down x 8-10reps

Week 5 starting tomorrow .

MONDAY

SQUAT
BENCH
ROW

WEDNESDAY

SQUAT
MP
DEADLIFT

FRIDAY

SQUAT
BENCH
ROW

This post has been edited by Canopies: Oct 30 2007, 08:01 PM

looks complicated....but good luck homey....thanks for guiding me in the squats