Madcows - Week 1, Day 1

SQUAT

Barx15

40kgx10

50kgx5

60kgx5

70kgx5

80kgx5

90kgx5

NOTES: Easy but not as easy as I'd like. Will have to make sure my ramping sets are more explosive next time, I felt under-prepared.

BENCH

Barx15

40kgx5

47.5kgx5

55kgx5

62.5kgx5

70kgx5

NOTES: Was pausing the reps and it was not too hard, however I will instead focus on getting optimal speed on the reps to make me ready for the top heavy set. Leave the extra TUT (time under tension) and volume for the accessory exercises.

PENDLAY ROWS

40kgx5

45kgx5

50kgx5

55kgx5

60kgx5

NOTES: These were embarrassingly easy, took a few sets to get the groove but eventually found a nice line that really hits my lats, lumbars and rhomboids. Remember to pull to chest, not to rib cage.

FLYES

18kgx15

18kgx15

NOTES: Nice and slow, remember to not lock out at the top to involve the arms less and chest more in the contraction.

WORKOUT NOTES: First day, everything was easy as pie but I need to work on my speed.