1+ OHP / Chin-Ups

Madcow + 5/3/1 week 5 day 4

overhead press

Bar 2x10

30KG 1x5

           35KG 1x5           

40KG 1x1

45KG 1x5

52.5KG 1x3

57.5KG 1x4 PR

40KG 5x10 PR

531 chin-ups

BW 1x5

BW+10KG 1x5 

BW+20KG 1x1

BW+22KG 1x4

BW+26KG 1x3

BW+28KG 1x2 PR

BW 4x7

tricep pressdowns

32KG 3x10

preacher curl

30KG 3x6 PR

lateral raises

10KG 3x10

sprint intervals

30s ON / 30s OFF - 6mins + 4min warmdown

notes

Another strong workout in the books and lots of PR's to go around, had to train a little later in the day which was annoying but meh had a PreWO coffee and was good to go  I think in my nxt 531 cycle I am going to integrate 531 chins into my OHP day as this worked very well.

My OHP form is light yrs ahead of where it was a few months ago, back then I used a ton of leg drive and am now very strict with my form.

AND the deload begins...... Normally hate deloads but this one really couldn't come soon enough, got another Olympic lifting lesson on Thursday so will combine squats into it afterwards.

I am also now going to be doing more Interval running + rowing as my cardio is well below par at atm, also gonna drop macros a bit for the deload unless I get busy and gonna be aiming for the 3.2k mark although now I have said that I know something will come along and blow this out of the water 

Also bought some compression gear from Skins and have been using it for all my 1+ lifts and have to say even if it is a placebo affect I definitely have less DOMS than I usually do, + they were in a sale so saved a ton of $$$ on them.

Weight - 173.4bs (finally stabilising / +3ishlbs)

Macros – 500Carb / 80Fat / 200P 

music

Jimmy