Madcows - Week 1, Day 3

Here is the link to the Madcows 5x5 template and information for those not familiar with the routine.

SQUAT

Barx15

40kgx10

50kgx5

60kgx5

70kgx5

80kgx5

95kgx3

70kgx8

NOTES: Easy as, not quite ATG but almost there. 

BENCH

Barx15

40kgx5

50kgx5

55kgx5

62.5kgx5

70kgx5

75kgx3

60kgx8

NOTES: Still a little too much effort for my liking, it wasn't long ago I benched 100kgx1, so this should be giving me less trouble. Probably comes down to me slowing down the eccentric lately and DB benching for almost two months.

PENDLAY ROWS

40kgx5

45kgx5

50kgx5

55kgx5

60kgx5

65kgx3

55kgx8

NOTES: Easy and tight, the weight is literally banging into my chest from how fast I'm pulling and I'm really working my whole back well.

INCLINE FLYES

16kgx15

16kgx12

NOTES: I always get better mind-muscle connection from incline work, so I'm going to start exclusively doing incline for chest accessory from now on.

WORKOUT NOTES: This got done in under 35 minutes, squats took the longest as always. From the first rep of squats I was feeling strong and explosive despite getting almost no sleep on Sunday night, so I'm not too worried about the next 4 weeks of the program. 

I will start hitting PRs on each lift in various weeks, with a bench PR (85kgx5) in week 6, squat (115kgx5) and deadlift (142.5kgx5) PRs in week 7, and any OHP and pendlay row PRs coming in the next few weeks.