Madcow 5x5 W4D1, W4D2, W4D3

W4D1

All weights in kg, each weight group done for 5 repetitions unless stated otherwise

Squat 47.5 / 60 / 72.5 / 85 / 97.5
Bench 37.5 / 47.5 / 57.5 / 67.5 / 77.5
Row 32.5 / 42.5 / 52.5 / 62.5 / 72.5

2x 8 weighted hyperextensions @ 15kg + bodyweight
4x 5 weighted situps @ 12kg + bodyweight

W4D2

Squat 47.5 / 60 / 72.5 / 72.5
Press 37.5 / 45 / 52.5 / 60
Deadlift 65 / 77.5 / 90 / 102.5

3 sets of situps

W4D3

Squat
47.5 / 60 / 72.5 /85
100 x 3
72.5 x 8

Bench
37.5 / 47.5 / 57.5 / 67.5
80 x 3
57.5 x 8

Row
32.5 / 42.5 / 52.5 / 62.5
75 x 3
52.5 x 8

3x 8 weighted dips @ 10kg + bodyweight
3x 8 ez-bar bicep curls @ 30kg w/o bar
3x 8 skullcrushers @ 22.5kg w/o bar

Augustine's sick again this week (27th October). He has gonorrhea.