Madcows 5x5 - Week 11, Day 3

SQUAT

Barx10

72.5kgx5

85kgx5

100kgx5

110kgx5

122.5kgx3 PR

100kgx9 PR

NOTES: Sweet. Form was strong and descent was nice and controlled. The 110kg set felt like I had 10, quite happy with the depth on my sets too.

BENCH

Barx10

60kgx5

67.5kgx5

75kgx5

85kgx5

95kgx2 PR FAILED

NOTES: This was bad. I don't know what's happened since 90kgx5, I think I've just forgotten how to drive effectively. Some active release and a reset to 87.5kgx5 will do the trick I hope.

PENDLAY ROW

60kgx5

70kgx5

77.5kgx5

85kgx5

92.5kgx3 PR

80kgx8 PR

NOTES: Awyeah, my rows are stronger than my bench (as they probably should be). I filmed the back-off set of 80kgx8 instead of the top set because I thought it would be more interesting than a pendlay row triple.

INCLINE FLYS

21kgx10 PR

21kgx8 PR

NOTES: These were surprisingly good. For some reason I have ridiculously strong flys, these were to 'parallel' and very slow. The last couple of reps on the second set were agonising. 

WORKOUT NOTES: Goddamn bench press, I'm just weak at that lift right now. I need to get more thoracic mobility and get my setup right, because right now it feels like I don't have an active and stable base to press from. 

Other than that, this was actually a really good workout. Squats were unsurprisingly easy, though the triple days always are, it's the next workout which is the real money-maker. My rows just keep getting stronger and my form is still good, so I don't see any reason to start micro-loading yet (which is probably what I'll need to do for my bench). Onwards and upwards!