Week 5 Day 2

Madcow + 5/3/1 week 5 day 2

db Bench

10KG 2x10

20KG 1x5

            24KG 1x5           

28KG 1x1

30KG 1x5

34KG 1x3

40KG 1x2.5 PR

incline db Bench

26KG 5x8 

pull ups + chin-ups

5x 

inverted bw row

3x10+ PR

skullcrushers

35KG 3x10

notes

Another early start at 5.40am (last day thank God) but another solid PR in the books, 3 months ago 40x1 (no chest touch) was my best. The first 2 shot up which surprised me as I was only ever gonna go for 2, then the 3rd I got it off my chest and had it at the pre-lockout point for about 5-7secs of pure grind but just couldn't get it up there.

Note to self - more low rep high intensity tricep work!!!!!!

However, I am really please with that, I think that bench most of all for me is a lift that I am going to have to find my optimum accessory work for as for my body I have quite long arms and therefore its always gonna be a tough lift for me.

Spent all day looking at this

Need to get all of the bodily systems down pat before my Exam on Monday, left the Heart + Muscles til today so will hopefully get all of it done.

Will be back to training on Monday where I am doing ME Deadlifts and Tuesday is Overhead Press Day.

Gonna take a much needed Deload after that as my body is calling for one then after will likely run another cycle of 531 but with some tweaks to bench.

Heres what I'm thinking to change:

1. Include box squats on Deadlift Day to help with LowBar technique

2. Low Rep Tricep work

3. Doing chin-ups 531 style on OHP day

4. Thinking of doing Incline DB Press instead of Flat

Macros – 450Carb / 78Fat / 200P 

music

Jimmy