BigDumbAnimal

Madcow 10/19/11

WU: Power Clean & Push Press

• 1x185-205-215

1: Bench

• 5x45-135-155-185-185

2: Deadlift

• 5x45-135-225-275-315-335

3: Squat

• 5x45-135-185-205-205

4: Run 1.5 miles (12:00)

Madcow 10/17/11

WU: Power Snatch

• 3x95, 1x115, 125, 130

1: Press

• 5x45-95-115-140-160

2: Squat

• 5x45-135-165-195-235-265

3: Pendlay Row

• 5x115-135-155-175

Conditioning:

Run 1.5 miles: 11:45 (intervals 8:00/6:27/8:30/6:27/8:57/8:57

Madcow 10/14/11

WU:

• 10x70# Goblet Squat
• 10x70# Swing
• 95# BB Complex 5x(DL, HPC, FS, PP, GM, BS)

1: PC&J

• 1x135-155-165-185

2: Pendlay Row

• 5x135-135-155
• 3x175
• 8x135

3: Bench

• 5x135-165-185-215
• 3x245
• 11x225 (~90% - Mehdi programs 8 reps x ~75%)

4: Squat

• 5x135-165-185-225
• 3x265
• 10x235

5: Chin

• 3x260 (BW+10)

Madcow 10/12/11

1: Press

• 5x45-95-115-135-155

2: Squat

• 5x45-135-155-185-195

3: Deadlift

• 5x135-225-245-295-325

4: Farmer’s Walk

• 80# KBs 2x~100yds

5: DB Curls

• 50x10-8

6: Power Clean

• 1x45-95-105-115-135-145-155 
• Working on slow off floor, concentrate 3rd pull under bar, trying to catch exactly parallel

Workout partner puked after doing tabata exercise bike sprints. Awesome.

Mon 10/10/11

Start Madcow:

1: Squat

5x45-135-165-205-235-255

2: Bench

5x45-135-165-195-225-240

3: Row

5x45-95-115-135-155-170

4: Chin

250(BW)x5x3

Easy Strength/Madcow Style

1: Front Squat 205x5, 215x5

2: Chin BW (248)x5x2

3: Incline Bench 205x5, 215x5

4: Pendlay Row 155x5, 185x5

5: 110# DBs Farmer Walk ~80 yds