Madcows 5x5 - Week 8, Day 3

SQUAT

Barx10

40kgx5

70kgx5

82.5kgx5

92.5kgx5

102.5kgx5

115kgx3 PR

92.5kgx8

NOTES: Easy money, really surprised how easy the 102.5kgx5 set was.

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx3 PR

70kgx8

NOTES: No issues here, have a video but won't bother putting it up. Bar speed was mint, 5 will be no problem.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx3 PR

70kgx8 PR

NOTES: Form is starting to get more poetic license in it, but that's fine because I'm still getting the bar to my chest without any issues.

FLAT DB BENCH

36kgx5

36kgx5 PR

36kgx5 PR

36kgx5 PR

NOTES: This was actually the best part of the workout; I've never done the 36s for more than one set.

WORKOUT NOTES: This was another perfect workout, despite being sick. Took a little longer but definitely worth it. The flat DB bench was awesome, by the end of Madcows I should be throwing around the 40s for multiple sets. You know you're on the road to real progress when daily PRs don't get you excited, but the accumulation of multiple PRs over time are exciting. 

Madcows 5x5 - Week 8, Day 2

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

90kgx5

NOTES: Strong.

OVERHEAD PRESS

Barx10

40kgx5

47.5kgx5

55kgx5

64kgx5 PR

NOTES: This was sensational, slightly easier than last week. 65kgx5 here I come, which should hopefully set me up for a BW press in the next 3 months. 

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

140kgx5 EQUAL PR

NOTES: This was cake my friends, back to 3 plates and it flew. 

WORKOUT NOTES: The deadlift and press were great, not sure how much more progress I have left on the press but the deadlift was easy; I'm coming for 160kgx5. 

Madcows 5x5 - Week 8, Day 1

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

100kgx5

112.5kgx5 PR

NOTES: Finally! This was easy, had at least another 2 in me. 100kg felt like a warm up, which is the first time that has happened; many more PRs are ahead. 

BENCH

Barx10

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx5

NOTES: Strongest sets of bench of the whole program so far, my bar path was super solid and the control was there too. Almost went for a 6th just to show I can, but decided to can it for now. 

PENDLAY ROW

50kgx5

60kgx5

67.5kgx5

75kgx5

82.5kgx5 PR

NOTES: Not as strong as last workout, but the reps were legit. Might see how 85kgx3 feels, and if that is terribly heavy I might repeat 82.5kg. 

INCLINE DB BENCH

28.5kgx10 PR

28.5kgx10 PR

28.5kgx8

NOTES: Was aiming 3x10, damn. Might have had it if I rested a minute more. These absolutely destroyed my chest.

WORKOUT NOTES: Fantastic workout, the PRs are here to stay so that is good news. In 3 weeks I will be squatting 120kgx5, benching at least 90kgx5, and deadlifting 145kgx5. Big lifts are ahead as long as I keep putting in the work.

Madcows 5x5 - Week 7, Day 3

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

100kgx5

112.5kgx3 

90kgx8

NOTES: Easy money, I expect that 5 won't be too much tougher.

BENCH

Barx10

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx3 

70kgx8

NOTES: No troubles here; I kicked all my warm up sets up 10kg or 7.5kg, so 85kgx3 was a lot more demanding because I had to do 77.5kgx5 before my top set.Glad I made through it without it being difficult.

PENDLAY ROWS

50kgx5

60kgx5

67.5kgx5

75kgx5

82.5kgx3 PR

67.5kgx8 PR

NOTES: This exercise is king, it really smashes my upper back and arms while also doing a bit for my posterior chain too. The last back off set was really strong, great way to finish it off.

DIPS

BW+20kgx5

BW+25kgx5

BW+27.5kgx5

BW+30kgx5

NOTES: I actually wanted to do 3xBW+30kgx5, but +20kg was tough so I thought I might just keep adding weight until I found a 'heavy' set. Really good chest pump from these.

WORKOUT NOTES: This was another really good workout, my squats can improve a lot from here and my other movements are stronger than ever. Love this routine.

Madcows 5x5 - Week 7, Day 2

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

90kgx5

NOTES: Need to remember that in weightlifting shoes I need to sit back even more to activate my posterior chain.

OVERHEAD PRESS

Barx10

40kgx5

47.5kgx5

55kgx5

62.5kgx5 PR

OHP - 62.5kgx5 @75kg

NOTES: This was a battle, I loved it because the overhead press is somehow more symbolic of triumph over the weights than any other exercise I do.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

137.5kgx5 

 Deadlift - 137.5kgx5 @75kg

NOTES: This was not as hard as I thought it would be. The issue was that the shoes made my normal deadlift height feel more like a deficit deadlift; also it made me forget to stand over the bar properly until the last two sets. 

DB ROWS

41kgx8

41kgx8 PR

41kgx8 PR

NOTES: These went well, got the reps I planned to. I am feeling stronger on this exercise every time I do it, which I realise is the aim but it surprises me each workout I do them and they still feel controlled. 

WORKOUT NOTES: Absolutely awesome workout, I was really focused and came away with a great PR, and next week is an equal deadlift PR>

Madcows - Week 7, Day 1

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

100kgx5

110kgx5 

NOTES: End of next week is my first squat PR. I used weightlifting shoes for the first time here, and still managed to smash these. My quads were burning but depth was well below parallel and angles were constant.

BENCH

Barx10

40kgx5

50kgx5

60kgx5

70kgx5

82.5kgx5 

NOTES: This was slow but strong, had another rep in me so that bodes well for reaching 90kgx5. 

PENDLAY ROW

40kgx5

50kgx5

60kgx5

70kgx5

80kgx5 PR

NOTES: More PRs to come.

INCLINE DB BENCH

31kgx6 PR

31kgx6 PR

31kgx6 PR

31kgx6 PR

SET 3:

NOTES: Only just managed the last rep of last set but good to grind it out. Thinking I may go for 3x10 with 28.5kg next time.

WORKOUT NOTES: Felt good so decided to workout early, wore the weightlifting shoes and enjoyed them a lot. It made squats and rows harder, but also made my positions more natural in a way. 

Madcows - Week 6, Day 3

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

110kgx3 

90kgx8

NOTES: These were strong, I felt like I could have breezed past 5. Next time, which will be an equal PR! Finally the squat records will begin to tumble.

BENCH

Barx10

40kgx5

50kgx5

60kgx5

70kgx5

82.5kgx3

60kgx10

NOTES: No troubles here, had 6 in me for sure. This bodes well for reaching a PR of 87.5kgx5.

PENDLAY ROWS

40kgx5

50kgx5

60kgx5

70kgx5

80kgx3 PR

60kgx15 PR

NOTES: Slaughtered these, the last rep of 80kg was hard but will be smashed next workout. 

WORKOUT NOTES: Easy for everything, next workout is Tuesday night. Squat and overhead press PRs will come next week, bench PRs the week after that, and deadlift PRs the week after that. Everything is coming together well at the moment. 

Madcows - Week 6, Day 2

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

90kgx5

NOTES: A bit of a burn because I still had DOMS from squatting on Tuesday, felt tight and locked in though.

OVERHEAD PRESS

Barx10

40kgx5

47.5kgx5

55kgx5

61kgx5 

NOTES: This was actually easy, I'm super happy with this. This is actually a PR because the last time I pressed over a plate I weighed 80kg (and I'm still 75kg right now). I think all the incline DB work I've been doing is paying off big time.

DEADLIFT

60kgx5

80kgx5

100kgx5

115kgx5

135kgx5

NOTES: Back to pulling 300lb, felt good. I'm going to keep adding 2.5kg and will definitely be pulling 150kgx5 in the near future. 

DB ROWS

41kgx6 PR

41kgx6 PR

41kgx6 PR

41kgx8 PR

NOTES: Holy fuck this was good, the last set was just to test what I can do and I exceeded my expectations. Going to go for 3x8 next time with the same weight, big lats here I come.

WORKOUT NOTES: This workout was great, I've stopped thinking about finishing my top sets as success vs failure, but exclusively as effort/10. This is a much better approach because then I'm focusing on the process as opposed to the outcome and I can internalise my victories more which I think is more rewarding. This routine is heating up now, weights are getting bigger and I'll be hitting PRs on everything consistently soon.

Madcows - Week 6, Day 1

SQUAT

Barx10

40kgx5

50kgx5

70kgx5

80kgx5

90kgx5

100kgx5

107.5kgx5

NOTES: This was easy but shit, depth was inexcusable here. I've been getting better hamstring bounce out of the hole lately thanks to not sinking into the hole as much, but reps 4 and 5 were borderline; which would have been forgivable if the reps weren't easy. 

BENCH

Barx10

40kgx5

50kgx5

60kgx5

70kgx5

80kgx5

NOTES: I'm kicking myself for repeating weeks, this was easy and there is no reason I shouldn't be hitting up 85kg right now instead. Damn my cautious brain cells!

PENDLAY ROWS

40kgx5

50kgx5

60kgx5

70kgx5

77.5kgx5 PR

NOTES: The last rep was tough, but I have more improvement in me and the first three reps were really fast. 80kg next time, my lats are growing pretty quickly it seems now.

INCLINE DB (Highest Level)

26kgx10

26kgx10

26kgx8

26kgx8

NOTES: The last two sets were a good test of will, the last 2 reps of the last set were insanely hard and destroyed my chest. Maybe that means I will start filling out my chest soon.

Workout notes: This was a really frustrating workout. The weights were not hard at all but the squat depth was not as good as I'd like. The rest of the workout was as expected, but the squats really got to me. I think I get scared of losing tightness and failing, so next time I will slow down the descent and make sure I'm hitting that 1-2 inches below parallel.

Madcows - Week 5, Day 3

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

107.5kgx3

90kgx8

NOTES: Easier than expected, getting good drive out of the hole, bring on 110kg.

BENCH

Barx10

40kgx5

50kgx5

60kgx5

70kgx5

80kgx3

60kgx8

NOTES: Reset a week because I was worried about stalling. Overly cautious move in retrospect; these were flying as expected.

PENDLAY ROWS

40kgx5

50kgx5

60kgx5

70kgx5

77.5kgx3 PR

60kgx8

NOTES: Belted up for the final set to engage lats more, not as hard as expected. Remember to rest. 

INCLINE DB (Highest incline level)

26kgx8

26kgx8

26kgx8

26kgx8

NOTES: Probably will do x10,10,8,8 next time as these were not that hard at all. Great mind-muscle connection however.

WORKOUT NOTES: Been in the outback for a week so had a full 2 weeks between workouts, these weights didn't feel heavy at all though. Fueling up today with a whole heap of wholesome and macronutrient dense food, so I will be ready for the heavy start to week 6 tomorrow night. Big weights are almost here people.