Madows - Week 2, Day 3

SQUAT

Barx15

40kgx10

60kgx5

70kgx5

80kgx5

90kgx5

100kgx3

80kgx8

NOTES: Easy money, I'm really learning a lot about mental cues that work for me lately. Instead of thinking of my legs I just focussed on keeping my back angle constant and let the legs do the work. If form is this tight at 115kg I will eat my hat though.

BENCH

Barx15

40kgx5

50kgx5

60kgx5

70kgx5

77.5kgx3

60kgx8

NOTES: Easier than 70kgx5 in the first week so that's a good sign. Focus on keeping wrists rigid, and let the chest take the work less than the arms.

PENDLAY ROW

40kgx5

47.5kgx5

55kgx5

62.5kgx5

70kgx5 PR

60kgx8

NOTES: A little bit messier than last time. I'm going to stop adding 5kg a workout now and just go with the standard 2.5kg extra each week. Also was only meant to do 3 but forgot mid-set.

INCLINE FLYES

18.5kgx10

18.5kgx8

18.5kgx8

NOTES: These were done in under 5 minutes so by rep 3 of the last set I was torched, somehow ground out another 5. These are making my chest grow already.

WORKOUT NOTES: Another workout finished in under 40 minutes. I'm really pleased with the speed and control I am getting on my reps, and the extra accessory is a nice finisher. Next workout will be easy as pie, and then from there I will just add 2.5kg to each exercise a week (except deadlifts) so I'm not just jumping into 'heavy' weights too early.