Madcow 5x5 W3D1, W3D2, W3D3

W3D1

Weights in kg. Each weight group done for 5 repetitions.

Squat 45 / 57.5 / 70 / 82.5 / 95
Bench 35 / 45 / 55 / 65 / 75
Rows 30 / 40 / 50 / 60 / 70

2 x 8 weighted hypers @ 15kg
4 x 5 situps @ 12kg

W3D2

All weights in kg. Each weight group done for 5 repetitions

Squat 45 / 57.5 / 70 / 70
Press 35 /42.5 / 50 /57.5
Deadlift 62.5 / 75 / 87.5 /100

3x situps @ bodyweight

W3D2

All weights in kg. Each weight group done for 5 repetitions unless stated.

Squat
45 / 57.5 / 70 / 82.5
97.5 x 3
70 x 8

Bench
35 / 45 / 55 / 65
77.5 x 3
55 x 8

Row
30 / 40 / 50 / 60
72.5 x 3
50 x 8

3x8 weighted dips @ 7.5kg + bodyweight
3x8 EZ bar bicep curls @ 27.5kg excld. bar
3x8 skullcrushers @ 22.5kg excld. bar

Augustine was absent throughout the week due to Fresher's Flu. Apologies for late posting.