Madcows - Week 3, Day 1

SQUAT

Barx10

60kgx5

70kgx5

80kgx5

90kgx5

100kgx5

NOTES: These weren't as explosive as last workout, but were controlled anyhow. Need to up my carbs slightly.

BENCH

Barx15

40kgx5

50kgx5

60kgx5

70kgx5

77.5kgx5

NOTES: These weren't as fast as I'd like either, had probably another 2 in me so if I eat well and get some more carbs into me I should be good for next 'heavy' day. But then again after the last set I realised I had finished squatting and benching in 20 minutes. Need to rest more and be more patient.

PENDLAY ROW

40kgx5

47.5kgx5

55kgx5

62.5kgx5

70kgx6 PR

NOTES: These felt tight but slow once again. Concentrate on keeping lower back tight to maximise leverage off the floor. Really hit my lats with these.

DB INCLINE BENCH

28kgx8

28kgx8

28kgx7

NOTES: Not getting the last rep was annoying, but it was nice because I felt strong on these. I probably have 4x31kgx6 on incline, might have to try that next time.

WORKOUT NOTES: This was terrible in terms of how tough everything was, but my intensity and focus was great. I was sweating madly by the end, finishing in 40 minutes easily. I will have to remember to not skip the 40kgx10 squat set, going to 60kg straight away seemed to slow me down. Looking forward to 130kgx5 deads and 55kgx5 OHP, as well as some nice seated DB press and DB rows!