SQUAT
Barx10
60kgx5
80kgx5
90kgx5
Work sets:
100kgx5
110kgx5
115kgx5
105kgx5
100kgx5
100kgx5
NOTES: I knew I would still be weak today, so I just smashed the ship on the rocks and burnt myself out. I was actually only aiming for 115kgx3, but when it went up I knew it was my responsibility to pound my legs to ensure an adaptation. I was actually planning at leaving it after 115kg, glad I pushed through and tested myself.
BENCH
Barx10
60kgx5
70kgx5
80kgx5
80kgx5
82.5kgx6
NOTES: My bench form is so much better now than it was a month ago. Albeit I'm using lower weight but my setup is rock solid now. I feel like I 'own' 80kg now, so next workout it will be back up to 85kgx5.
PENDLAY ROWS
60kgx5
70kgx5
80kgx5
80kgx5
82.5kgx5
NOTES: Once again, pretty pleased with this. Haven't done any rows at all in 3 weeks so this is still strong comparatively.
WORKOUT NOTES: This was the first really assured workout I've had since Archie was born. Obviously I'm around 5-10kg weaker on most of my lifts now, but I've lost almost 3kg and I only got 4 hours sleep the night before this workout so that's a mitigating factor too. The effort was there today, and the results came. Hopefully I can build back up from here on 'Madcows' again and just take it slow from here.
