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01-20-2006, 07:08 PM
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Week 2: Day 4
Well week 2 is in the bag and so far so good. Next week I get to deload.. happy times.
I substituted DE squats for regular squats again today and I might make this change permanent. I had some trouble with the first set of Powercleans so I did a couple of extra sets to help my technique develop (had trouble coordinating lower and upper body but after first set things went much better). I'm feeling a little drained after the 2 week load and am little worried about the 3 week load scheduled for the middle of the program. Here's the #s for today: Powercleans: 5X3X165 DE Squats: 9X3X175 Deadlift: 4X5X265 DB Romanian DL: 3X10X70's ABs: 5X12
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 01-20-2006 at 10:44 PM. 
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01-23-2006, 08:50 AM
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Week 3: Day 1
A nice easy day today gotta love that.
 Just did bench and upright rows didn't feel like doing any plate raises. I did feel pretty tired this morning but this always happens on Mondays as I go to bed extra late.Bench: 5X5X285 (This was difficult and i will have to be careful about how much weight I add next week. 5lbs is looking good about now) Bent-over Rows: 5X5X185 (Feels really easy adding 10lbs for next week) 
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-15-2006 at 03:33 PM.
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01-24-2006, 08:39 AM
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Good workout today, but it definitely wasn't my best. Working out on an empty stomach is conducive to crappy workouts. #'s for today:
Squat: 5X5X265 Good Mornings: 4X5X145
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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01-26-2006, 05:06 AM
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Week 3: Day 3
Not much to talk about here except I keep forgetting to bring my PWO shake to the gym. Oh well, here's the #'s for today
DE Bench: 9X3X175 Pullups: 5X Military: 3X5X145
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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01-28-2006, 02:48 PM
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Week 3: Day 4
I had an easy workout today and it needed to be. I played soccer yesterday with the team I coach and am pretty sore today, especially legs. Knees are still doing ok so all is well in that regard
 Starting a 3 week load on Mon and I should be ready for the strain. Because of soreness and fatigue ditched the DL's and did Powercleans instead.PC: 4X3X175 (lack of explosiveness in lower body made this difficult) Squat: 6X185, 5X225, 5X245, 5X265, 5X275 (pyramid loading because of faftigue)
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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01-30-2006, 06:42 AM
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Week 4: Day 1
Good workout this morning maxed out on bench but my technique was a little off so I could probably have lifted more. Everything else felt pretty solid.
Bench: 135X12 185X8 225X5 255X3 275X3 315X1 335X1 Board Press: 295X3 315X3 330X3 Incline DB Press: 3X10X80's Bent-over Rows: 5X5X195 Curls: 3X10X75 Plate Raises: 3X10X35's
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-15-2006 at 03:37 PM.
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01-31-2006, 06:42 PM
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Week 4: Day 2
I didn't max out on squats like the plan called for as I am still not fully confident in my knee. Anyhow a certain dumbass "played" some indoor soccer yesterday with his much younger players and is just asking for trouble. Now, I have a weird pain in my upper calf where it meets my knee. Other than that everything seems to be going fine. My diet sucked ass today way too many fat and carb calories... pizza, cookies, lasagna. Got enough protein and calories though
Squat: 5X5X275 Good Mornings: 3X5X155 (these suckers kinda scare me so I'm not willing to try a 3RM yet) Stepups: 3X10X45's RDL's: 2X10X85's (instead of hypers) Situps: 5X10
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-02-2006, 11:20 AM
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Week 4: Day 3
Pretty difficult workout today. I did pullups before military as these usually give me more problems.
DE Bench: 9X3X170 Close Grip Bench: 5X185, 3X225, 3X245, 3X265 Pullups: 5X5XBW Military: 4X5X155 BB Curls: 3X80 Tate Presses: 3X40's
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-03-2006, 05:40 AM
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Week 4: Day 4
Another week in the bag and my knees are still holding together. Lt. one is still a little dodgy though and I have some pain in my upper calf and back of the knee. Anyone else experience this?
Powercleans: 3X135, 3X155, 3X 175, 3X190 Squats: 135X10, 185X8, 225X6, 245X5, 265X5, 285X5, 295X5 DL's: 135X5, 185X5, 225X3, 245X3, 265X3, 285X3 RDL's: 3X10X85's ABs: 5X10
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-08-2006 at 08:29 PM.
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02-05-2006, 12:53 PM
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Didn't workout today but I just started taking glucosamine/chondroitin and Fish Oil again... have been out of both for 10 days. I'm also agressively stretching hamstrings, calves and quads in the hopes of getting rid of calf pain/tightness and minor knee pain. Don't want workout to get derailed like last time. Note to self.. no more squating or deadlifting without knee-wraps. Anyhow, I felt pretty drained Friday but I am feeling refreshed today and looking forward to tomorrow's workout.
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-06-2006, 08:57 AM
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I was a little hungover this morning post super bowl and all so my workout was pretty lethargic and I didn't get it finished in 1 hour. Looks like I'll be going back later today to finish. Hangovers suck
 Bench: 5X5X290 Board Press: 295X3, 315X3, 335X3 Biceps: 3X10X75 Incline DB Press:3X10X80's Bentover Rows: 5X5X205 Plate Raises: 4X10X25 Skull Crushers: 3X10X85
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-07-2006 at 05:08 AM.
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02-08-2006, 08:27 PM
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Week 5: Day 2
I had a decent workout today (did it at 8:30pm instead of the morning). Overall, I'm getting pretty tired and am debating whether to drop next week off the schedule. It's another load week
 . I'll wait and see how day 4 goes as this day is usually the hardest for me. Squat: 5X5X285 Good Mornings: 4X5X155 Step-ups: 3X10X40's RDL's: 3X10X80's Abs: 5X10
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-11-2006, 10:23 AM
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Week 5: Day 3
I am not going to do another load week next week and will instead skip it and deload for a week. I haven't quite built up the conditioning to handle a 3-week load and anyhow my knees are taking a beating. Workouts have been erratic due to extra responsibilities (coaching) and general fatigue and I'm currently 2 days behind schedule. I will be doing lower body tomorrow (Sun) and I usually do this on Fri. I'm making solid gains on all lifts and have increased my weight by about 7lbs since the program's start.
DE Bench: 9X3X185 Close Grip Bench: 3X225, 3X255, 3X275 BB Curls: 3X10X85 Pull-ups: 5X5XBW Military: 4X5X155 Tate Presses: 3X10X40's
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-12-2006, 04:50 PM
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Week 5: Day 4
Week 5 is finished. I really sucked ass on power cleans tonight couldn't even lift the weight I used last week. Did set a PR on deads though
 and was solid on squats. Deload next week and I'm looking forward to that.Power Cleans: 3X3X165 (had to back of 175) Squats: 225X5, 245X5, 265X5, 285X5, 305X5 Deads: 225X5, 245X5, 265X3, 285X3, 305X3 RDL's: 3X10X85's ABs: 5X10
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-15-2006, 10:14 AM
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Week 6: Day 1
Did this day on Weds, which is a day behind schedule but, overall, it was easy (deload week
). I dropped the intensity and volume for this workout (10% less weight and less exercises) and will do this for the rest of the week. If I'm pressed for time I may even limit my workouts to 3 times this week. I'll have to see how things go.Bench: 5X5X265 Bent-over Rows: 5X5X185 Shoulder prehab: 6X10X10
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-16-2006, 09:59 PM
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Week 6: Day 2
Nice easy lower body day.
Squat: 5X5X265 Goodmornings: 3X5X135
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-17-2006 at 03:22 PM.
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02-17-2006, 03:28 PM
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Week 6: day 3
I really felt much better today . The deload week is working and I'm starting to feel greatly refreshed. Worked up to a 3-rep max on bench, did some pullups and shoulder prehab work.
Bench: 5X225, 5X255, 275X5, 295X3, 315X3 (easily could have done 4 )Pull-ups: 5X5XBW Shoulder Prehab: 4X12X10's
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-18-2006, 08:39 PM
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Week 6: Day 4
Just finished my workout and my joints are a little achy.. sh*tty cold wet weather. Anyhow, just finished 4 consecutive days working out and I'm now back on schedule.
I ate a lot of food today and it definitely didn't fit into the clean bulk category.. a large barbeque pizza (flippin delicious), 5-6 servings of Cadbury's Mini Eggs  , pitcher of Sweetwater 420 Pale Ale  , 6 eggs, 4 pancakes, 4 pieces of turkey bacon, 4 slices of toast, miscellaneous stuff and a post workout shake. All in all, I'd say about 5500-6000 calories today. Can anyone say cheat day . Squat: 135X10, 185X8, 225X6, 255X5, 275X5, 295X5, 315X5 (PR) Deads: 135X6, 185X5, 225X5, 255X5, 275X3, 295X3, 315X2 (failed on the third one)
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-19-2006 at 02:17 PM.
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02-20-2006, 10:19 AM
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Gains
Weighed in today at 214. Overall, I'm really happy with the workout. My bf% continues to drop and I am approaching PR's in all lifts. This workout seems to be a little harder than 5X5 but I believe it is better suited to meeting my current needs. The extra volume (4X vs 3X per week) is helping me stay leaner than I did on the 5X5. I've always had a preference for this training frequency anyway.
When I'm finished, I will probably spend 2-3 weeks doing some dumbell work with upper body and a lot of single leg work to help prevent muscular imbalances causing injuries. Then, I'll probably give Madcow's 5X5 a whirl again.
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over
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02-21-2006, 06:46 AM
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Week 7: Day 1
Overall a very good day in the gym. I maxed out on bench and got 1RM PR. The heaviest I ever went before was 335 for a set of 3 so I probably could have gotten this weight before. Rows at 205 were unusually difficult and, oops, I forgot plate raises.
Bench: 135X10, 185X6, 22X5, 255X3, 295X2, 325X1, 345X1, 355X1  Board Presses: 315X3, 335X3, 345X3 Bent-over Rows: 5X5X205 Incline DB Presses: 3X10X80's BB Curls: 3X10X75 Skull crushers: 3X10X85
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The Edge.. there is no honest way to explain it because the only people who really know where it is are the ones who have gone over Last edited by soccergrub; 02-24-2006 at 04:56 PM.
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