Madcows - Week 2, Day 3

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

90kgx5

105kgx3

80kgx8

BENCH

Barx20

40kgx5

50kgx5

60kgx5

65kgx5

75kgx3

60kgx8

PENDLAY ROW

40kgx5

50kgx5

60kgx5

65kgx5

75kgx3

60kgx8

NOTES: Great workout, two days in a row and owned this. Lots of energy and focus.

Madcows - Week 2, Day 2

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

80kgx5

NOTES: Second set felt much better, still having some issues with foot and bar placement. Note to self place the bar down a notch on my traps to engage back more.

OVERHEAD PRESS 

Barx10

35kgx5

40kgx5

45kgx5

52.5kgx5

NOTES: The first few sets were eh but by the last set I was squeezing my lower back and arse well so that gave me a good base.

DEADLIFT

60kgx5

80kgx5

105kgx5

125kgx5

NOTES: Only 4 sets, yes you read that correctly. It was 36 degrees celsius by this time so I was pouring in sweat and didn't want to delay the top set at all. Didn't go for double overhand which I am sad about but maybe next week.

WORKOUT NOTES: Rolled around on my glutes, hips and hams before this so I was ready to go. I felt so tired after the squats so I need to consistently take creatine to help get my endurance back. Thinking I need to really roll out my shoulder capsules, my lower and mid back and my hips for around an hour, things keep loosening a bit then tightening a bit on me so I need to put that money in the bank. 

Madcows - Week 2, Day 1

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

90kgx5

102.5kgx5

NOTES: I keep twisting my left side inwards when I'm not concentrating, it's only slight but it's very concerning all the same for later weeks.

BENCH

Barx10

40kgx5

50kgx5

60kgx5

65kgx5

72.5kgx5

NOTES: This felt about 1000x better than the other day, probably had 7-8 in me straight up so that's not bad at all.

PENDLAY ROW

40kgx5

50kgx5

60kgx5

65kgx5

72.5kgx5

NOTES: I own this movement, it's the one lift I can always fall back on to make my life uncomplicated by mobility and form issues.

Madcows - Week 1, Day 3

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

90kgx5

102.5kgx5

80kgx8

NOTES: Foam rolled for about half and hour all over my shoulders, legs, hips and back before this. Everything felt in tune and powerful except my lower back, either it is still fried from deadlifts or it's not getting activated somehow.

BENCH

Barx10

40kgx5

50kgx5

60kgx5

65kgx5

72.5kgx3

60kgx8

NOTES: The final set was actually not a breeze somehow, I think I had the bench press resting on uneven ground because my left arm felt super weird.

PENDLAY ROW

40kgx5

50kgx5

60kgx5

65kgx5

72.5kgx3

60kgx8

NOTES: These were easy apart from being a bit tired from squats, it is going to take me 7 weeks to get back to my old PR of 90kgx5. 

WORKOUT NOTES: I wasn't actually going to work out because I'm a pussy, then Ash told me that I should just do it and not even think about it; so I did that and this workout was phenomenal. It was one of those rare times when I could actually feel each movement and enjoy it during the rep, strange but great for correcting form problems in my bench and squat. Aiming to eat huge. 

Madcows - Week 1, Day 2

SQUAT

Barx10

40kgx5

60kgx5

70kgx5

80kgx5

80kgx5

NOTES: The second set felt great, I think I need to roll out my back more because it didn't feel switched on at all.

OHP

Barx10

35kgx5

40kgx5

45kgx5

50kgx5

NOTES: Could have felt better but considering this was the first time I have done this movement in two months, it's just fine. Got into a nice groove by the last set though.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5 DOH

NOTES: Felt good to smack out 120kg double over-hand, the last rep was not easy but that's probably a good thing. 

WORKOUT NOTES: Another week that started with 45 hours of work in 3 days, and it's killing my recovery! I don't feel too tired during the day but I just feel that little bit 'slow' when I'm working out. Will have to get some rest this weekend. 

Full Body Workout 4

BENCH

Barx10

40kgx10

60kgx5

70kgx5

75kgx8

70kgx10

NOTES: This went much better than expected. I rolled my scapula, shoulder capsule/rear delt and lats on the cricket ball before benching and it made the world of difference. Going to be back up to 90kgx5 soon enough.

DEADLIFT

60kgx5

80kgx5

100kgx5

125kgx5

NOTES: Felt like I had 8 in me, off the floor was fast and lockout wasn't problematic.

Full Body Workout 3

BENCH

Barx10

40kgx10

50kgx5

60kgx5

65kgx10

65kgx10

65kgx10

65kgx10

NOTES: I was going to bench 75kgx5 on one of these sets but I decided that it was not the time to push that button. By the last set I was really feeling a good contraction without having to flare my elbows to finish the lift, and my back was tight while my hip drive was coming off without a hitch; so I'm content.

DEADLIFT

60kgx5

80kgx5

100kgx5

120kgx5

NOTES: 120kg was no belt, after not deadlifting since Archie was born 3 months ago. The last rep was loose but out of carelessness rather than weakness, which is actually more condemnable so I don't know why I'm making that discernment. 

WORKOUT NOTES: Nice deadlift comeback, next time I think I will up the weight by 2.5kg and add in another warm-up set on 110kg just to add some more volume in. Overall the form was strong with the shoes.

Bench went well, I'm hoping I can keep oscillating the sets and reps to bring my proprioception back up to speed while building my base back up again. I think next time I'm going to try and bench 3x70kgx8 just to really make sure I keep coming back to a certain weight to 'conquer' it before moving up.