Jump to content


  • Content count

  • Joined

  • Last visited

About BenSG96

  • Rank
  • Birthday 10/30/1996

Profile Information

  • First Name
  • Location
  • Gender
  • Height
    178cm/ 5'8
  • Body Weight
  • Squat PR
    140kg belted x5
  • Press PR
    90kg Bench
  • Deadlift PR
    155kg belted x3
  1. Hi guys, it's been three weeks since the soreness had started. After squatting and deadlifting on the same day, and jerking on the latter exercises causing my back to round, I felt a slight tweak in my right lower back. The pain wasn't crippling, it just kind of flared when I tried to bend down. A couple of days later it died down, however, when I sit cross-legged, it would tend to ache. Is this just a muscle strain or is it something more sinister?
  2. I'm Failing On Madcow Badly

    Thank you all for your replies. Yeah, the caloric deficit on madcow was a stupid move on my part, plus the adding in of additional exercises(should stick with the damn program). I was on a caloric deficit as I am enlisting in the army as part of compulsory national service in May, and I cannot exceed a weight of 85kg as they use a BMI calculator to determine if you are overweight or not. I would be relegated to the overweight training program which is more lengthy and they force you to be in a deficit in order to lose the "excess" weight. My goal on madcow for this season was to linear progress on my lifts until May on a caloric deficit, after reading your replies, that is a unrealistic goal. I'll probably be eating more now don't think i can gain 4 kg in a month lol. Thanks FerrousMaverick, didn't know about the lean body mass part, I shall work towards that in the future as well as the input on the recovery capacity reserves, read Mike Tuscherer's article on increasing volume capacity, but never really knew how to put it into practice. Thanks everyone for your replies!!!!
  3. I'm Failing On Madcow Badly

    Hi, this is my first time posting, and am I suppose to just reply to the thread under Madcow Failure or can i start a new one? Pardon my ignorance of forum etiquette. With that out of the way, I should talk about the topic at hand. Here are some statistics of me to help with the assessment I hope? I have been training since the first quarter of 2013, but everytime i was peaking well, something came along. In 2013 i was down with dengue, and in 2014 i went on a ketogenic diet and loss weight too fast lol. In 2015 i'm not sure as to what is the cause hence the reason for this post. Age:18 going to be 19 in October of 2015 Height: 178cm/5"8 Weight: 81.3kg/179lbs Lifts as of the month of March Squats:140kg/308lbs(belted)x1 Bench: 80kg/176lbsx5 Deadlifts:135kg/297lbs(beltless)x5 These reps and sets are from the most recent workout, and the figures are weird beccause the gym I am going to uses metric iron plates. Previous best in February(Peaking well), mid-february 2015 Squats: 140kg/308lbs (belted)x5 Bench: 90kg/198lbs x5 Deadlifts: 155kg/341lbs(belted)x5 Before leading up to the month of March, I did a modified version of Madcow which I modified myself, instead of training three times a week, I trained 5 times a week, my splits look something like this Monday: Tuesday: Wednesday: Thursday: Friday: Squats Overhead Press Deadlifts Bench Press Squats Bench Press Dumbbell Press Stiff-Legged Deadlifts Close-Grip Bench Overhead Press Close Grip Bench Pec-Flyes Pull-ups Pull-ups Pendlay Rows JM press Bicep Curls Pull-ups Pendlay Rows Diet: I live in southeast-asia, specifically Singapore, more of rice and noodles than meat, but I still get my protein in, tons of milk meat and eggs available here, but i usually eat out and it's more of rice and noodles then meat. I've also been on intermittent fasting to cut some weight ever since February, I train fasted and only eat after training and at dinner, i don't count my calories or macros. In February, my strength levels were really great, however, I came down with a fever at the end of February, I did not train for 4 days and lost about a kilogram in that time span. I continued intermittent fasting and was in a caloric deficit, and i lost another kilo and was 81kg in March. In March, my strength was the complete opposite of the previous month. I was missing my previous best in all the lifts despite taking multiple deloads. On 23rd of March, I could only manage a 140kg/308lb squat belted for one rep, which was grindy and I even needed help to finish the lift, my bench was also suffering, although it was a conserved effort of 80kg/176lbs for 5, it moved slowly. Today, on the 26th of March, I was suppose to do deadlifts, and i only could do 145kg/319lbs for a double I then decided to do 135kg/297lbsx5 which i thankfully manage to hit (bodyweight was 81.3kg gym weight for both of these days) (This week of training was after a deload week of active recovery) As you can see, the drop in my strength is quite drastic when compared to the month of February!! At this juncture, I am not sure as to what is causing the failure, therefore, I was inclined to post it here in the hopes of finding wisdom in one of the many veterans or fellow trainees here. I've narrowed down my possible reasons for my stalled progress: 1. Overtraining and not enough recovery due to the 5 Day split the previous month 2. The rapid weight loss of 2kg in 2 weeks, i'm still sitting at 81 kilos as compare to the previous months 83kilos 3. Going on a caloric deficit on madcow If anyone could shed some light on my situation it would be great! I'm planning to work my way back up about 6 weeks back from my previous best at this point of time Thank you for taking the time to read! -Ben