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.