So, as I mentioned previously, I’m doing a modified version of Madcow’s with machines until I am cleared to lift like a big boy again. Well, I expected to actually be on this for up to a year, but this morning my surgeon cleared me to squat and deadlift again, so this will be the last week of it. Anyhow, in case it helps anyone in the future who needs to keep load off of their cervical spine, here’s the basic layout I was using:

Mon: Leg Intensity / Back Volume

• Leg Press (5×5)
• Isolateral Plate Loaded Row (chest supported) (4×5,1×3,1×8)
• Calf Presses on Leg Press Sled (2×8, X-1-3-2 tempo)
• Weighted Hypers (2×8)
• Lat Pull-down (2×8)

Tues: Chest Intensity

• Bench (5×5)
• Standing Bodyweight Calf Raises (1×100 or as many as possible, 2-2-2-0 tempo)
• Bodyweight Squats (2×20)

Wed: Arms

• Machine Curls (2×8)
• Machine Tri Extensions (2×8)
• Calf Presses on Leg Press Sled (2×5, X-1-3-2 tempo)
• Lat Pull-down (2×8)

Thurs: Chest Volume

• Bench (4×5,1×3,1×8)
• Standing Bodyweight Calf Raises (1×100 or as many as possible, 2-2-2-0 tempo)
• Bodyweight Squats (2×20)

Fri: Back Intensity / Leg Volume

• Leg Press (4×5,1×3,1×8)
• Isolateral Plate Loaded Row (chest supported) (5×5)
• Calf Presses on Leg Press Sled (2×8, X-1-3-2 tempo)
• Weighted Hypers (2×5)
• Lat Pull-down (2×8)

Next week I start back with Madcow properly, except for presses (which I still can’t do), so hopefully I’ll be able to make real gains again.