Squat, bench, conditioning

Madcow Week 3 day 1

Squat 5x5
155
195
235
275
305

Bench Press 5x5
95
115
145
155
175

DB curls max reps w/ 50#'s- 12, 9, 9, 7, 7

Pumpage: Flies and DB incline press w/ 50's 2 sets each

_____
Conditioning:

AMRAP 5: (w/20# vest)
5 Goblet Squats w/ 50# dumbbell
2 Stair ascents (Dan's backyard) *11 steps or so

9 rounds + 5 squats + 1 climb

COMMENTS

• General: Conditioning went well for the first time in a while. Really kicked my ass but I did really well which I can directly attribute to all the heavy lifting I've been doing. Squat was pretty tough surprisingly but maybe because I didn't sleep too well this weekend. Last week of the arms program so I went heavier than I should've. Trained at Dan's today so equipment was a bit limited.
• Nutrition: Good but I had a big burger and fries with dinner for Dan's birthday.
• Body: Nothing really wrong, pretty rested I thought but didn't perform as well as I should've coming off 2 rest days.
• Sleep: 9.5 hours, 6mg of melatonin.
• Reflections: Need to order my weightlifting shoes tomorrow. Good day of training. I wanted to run with Contois tomorrow but my mom is getting surgery in the morning at 5am and needs a ride, so I will run later in the day. Other than that I'm planning on pulling 500# for the first time within the next 2-3 weeks. Our plan is to instead of Madcow deadlift one Wednesday we will 1 rep max instead and then the next week resume the program just 1 week behind in the deadlift. Our motivation behind this is to pull 5 plates in the same place Dan and myself pulled 4 and 3 plates for the first time.... in front of Contois at the high school.