Madcows 5x5 - Week 10, Day 2

SQUAT

Barx10

70kgx5

80kgx5

90kgx5

100kgx5

100kgx5

NOTES: Easy mate.

OVERHEAD PRESS

Barx10

42.5kgx5

50kgx5

57.5kgx5

65kgx5 PR 

NOTES: Out of all the bench, squat, row and deadlift PRs, this was definitely the sweetest. I have craved this PR for so long, to get it is awesome. This means that I will be aiming for a BW overhead press by the end of this routine.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

145kgx5 PR

NOTES: This was beast, not because it was easy but because it was hard. My form stayed tight and I managed to keep good speed off the floor. I need to eat more.

WORKOUT NOTES: One of the best workouts in terms of overcoming tough sets ever; I pushed myself this workout. The press is not going to keep progressing with the 5x5 setup, I've made 5kg of progress on this routine so I won't get too greedy and burn out. 70kgx3 next workout. 

The deadlift was hard, but once I have chalk it won't be. My grip is the limiting factor for sure, the bar always feels slippery on deads. 

In terms of my physical progress, I'm really psyched. So far on the routine I've only gained 1.5kg, so it means I've added lean gains without getting fat. Obviously the deeper in the routine I go the more I'm going to need to go into surplus to keep up, but I'm confident I won't get above 16% body fat or so from here on out. My chest, forearms and back are really growing fast, and I'm retaining some level of vascularity so it helps me determine how much bigger I'm getting. 

Madcows 5x5 - Week 10, Day 1

SQUAT

Barx10

70kgx5

82.5kgx5

95kgx5

107.5kgx5

117.5kgx5 PR

NOTES: Much easier than expected; lots of visualisation involved. 

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5 

90kgx5 PR

NOTES: I finally made it! This has been a big goal for months so to hit it is awesome. I knew it would go up when 80kgx5 felt like the bar, I think I have 80kgx10 by now.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx5 PR

60kgx20 PR

NOTES: Clutch, so much so that I decided to do a widowmaker with pendlay's. Form on the 60kg set was strict too.

DB BENCH

36kgx8 PR

38.5kgx6 PR

NOTES: This was a big surprise, I was going to do 36kgx5, 38.5kgx5, but instead I went for a PR on the first set and then got a massive PR on the 38.5kg set! My big goal of 40kgx5 is so close now. 

WORKOUT NOTES: Form on everything is holding up, which is good. I need to recognise that the routine won't be easy forever, I'm probably not eating enough right now. I'm still only weighing just over 76kg, which means I've only gained 1.5kg since starting the routine; hooray for lean gains but at the same time it means I'm currently not in a caloric surplus. That move should start now so I can get to a 125kgx5 squat in 3 weeks. 

Madcows 5x5 - Week 9, Day 3

SQUAT

Barx15

70kgx5

82.5kgx5

95kgx5

105kgx5

117.5kgx3 PR

100kgx8 

Squat 117.5kgx3

NOTES: This was really surprising, because I once again increased the weight of the ramping sets and still the top set was incredibly easy. The ease of 117.5kgx3 made me do the back off set on 100kg instead of 95kg. Felt like I had another 8 in me.

BENCH

Barx15

50kgx5

60kgx5

70kgx5

80kgx5

90kgx3 PR

70kgx8

Bench 90kgx3

NOTES: Bah, the last rep of 90kg was dog shit. I don't know why, but instead of grouping all the reps together in one energy bursts, I separated the 3rd rep from the first two and made the rep much harder than it needed to be. 

PENDLAY ROWS

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx3 PR

70kgx8

Pendlay Row 87.5kgx3 PR

NOTES: I did the same thing on this movement as I did on bench; breaking the set up into two beats when one would have sufficed. Still, this was not tough at all.

INCLINE DB BENCH

28.5kgx10

28.5kgx10

28.5kgx12 PR

NOTES: Well this was a surprise. Last time I failed the last set on 8, so to get a 4 rep PR is pretty crazy. It was true failure at the end there.

WORKOUT NOTES: Wasn't feeling very strong at all, but was pleasantly surprised at how easily the squats went up.

Madcows 5x5 - Week 9, Day 1

SQUAT

Barx10

70kgx5

82.5kgx5

92.5kgx5

102.5kgx5

115kgx5 PR

NOTES: This felt like a true PR. So happy with the progress I've made on squats, the 102.5kgx5 was super easy once again; I definitely have that for at least 10.

BENCH

Barx15

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx5 PR

NOTES: The 5th rep was never in doubt, which is a good sign for week 10. I think the smart move would be to start microloading 1kg every workout after 90kgx5, because then by the start of May I would have a 95kgx5 bench. 

PENDLAY ROW

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx5 PR

NOTES: I was really annoyed because I filmed this set and then ran out of space on my phone halfway through. This set was quality, everything was tight and fast and I almost went for a 6th just for shits and giggles.

SQUAT 115kgx5

BENCH 87.5kgx5

WORKOUT NOTES: This routine is working really well, my lifts are no longer fast and loose but controlled and strong, which is saying something considering I'm PRing every workout from hear on out on every single lift. This is where the real work starts and the build up pays off, I've got to keep putting the work in. 

Madcows 5x5 - Week 8, Day 3

SQUAT

Barx10

40kgx5

70kgx5

82.5kgx5

92.5kgx5

102.5kgx5

115kgx3 PR

92.5kgx8

NOTES: Easy money, really surprised how easy the 102.5kgx5 set was.

BENCH

Barx10

50kgx5

60kgx5

70kgx5

80kgx5

87.5kgx3 PR

70kgx8

NOTES: No issues here, have a video but won't bother putting it up. Bar speed was mint, 5 will be no problem.

PENDLAY ROW

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx3 PR

70kgx8 PR

NOTES: Form is starting to get more poetic license in it, but that's fine because I'm still getting the bar to my chest without any issues.

FLAT DB BENCH

36kgx5

36kgx5 PR

36kgx5 PR

36kgx5 PR

NOTES: This was actually the best part of the workout; I've never done the 36s for more than one set.

WORKOUT NOTES: This was another perfect workout, despite being sick. Took a little longer but definitely worth it. The flat DB bench was awesome, by the end of Madcows I should be throwing around the 40s for multiple sets. You know you're on the road to real progress when daily PRs don't get you excited, but the accumulation of multiple PRs over time are exciting. 

Madcows 5x5 - Week 8, Day 2

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

90kgx5

NOTES: Strong.

OVERHEAD PRESS

Barx10

40kgx5

47.5kgx5

55kgx5

64kgx5 PR

NOTES: This was sensational, slightly easier than last week. 65kgx5 here I come, which should hopefully set me up for a BW press in the next 3 months. 

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

140kgx5 EQUAL PR

NOTES: This was cake my friends, back to 3 plates and it flew. 

WORKOUT NOTES: The deadlift and press were great, not sure how much more progress I have left on the press but the deadlift was easy; I'm coming for 160kgx5. 

Madcows 5x5 - Week 8, Day 1

SQUAT

Barx10

40kgx5

70kgx5

80kgx5

90kgx5

100kgx5

112.5kgx5 PR

NOTES: Finally! This was easy, had at least another 2 in me. 100kg felt like a warm up, which is the first time that has happened; many more PRs are ahead. 

BENCH

Barx10

50kgx5

60kgx5

70kgx5

77.5kgx5

85kgx5

NOTES: Strongest sets of bench of the whole program so far, my bar path was super solid and the control was there too. Almost went for a 6th just to show I can, but decided to can it for now. 

PENDLAY ROW

50kgx5

60kgx5

67.5kgx5

75kgx5

82.5kgx5 PR

NOTES: Not as strong as last workout, but the reps were legit. Might see how 85kgx3 feels, and if that is terribly heavy I might repeat 82.5kg. 

INCLINE DB BENCH

28.5kgx10 PR

28.5kgx10 PR

28.5kgx8

NOTES: Was aiming 3x10, damn. Might have had it if I rested a minute more. These absolutely destroyed my chest.

WORKOUT NOTES: Fantastic workout, the PRs are here to stay so that is good news. In 3 weeks I will be squatting 120kgx5, benching at least 90kgx5, and deadlifting 145kgx5. Big lifts are ahead as long as I keep putting in the work.