Join me as a try to feed my family lots of Raw and Superfood. I like to write about the edible garden, exercise, and learning to love my natural expression. I am a Family Practice Physician and believe there are alternatives approaches to feeling your best.

Saturday, November 19, 2011

Week 4 of Madcow

Warm ups and down sets on the bar for squat and deadlift


Monday

Squat
67.5
85
102.5 (the 1.25 fractionated plate is getting tedious)
117
135
Bench
62
77.5
95
110
125
Row -- I made some modifications in the weight intervals compared to the spreadsheet because I don't have fractionated weights available for between 30 and 40
30
45
52.5
67.5
70

Felt good. Did a lot of stretching after.

Wednesday
Squat
67.5
85
102.5
102.5
Overhead Press
45 -- making modification because I don't have 35 pound bar options.
45
45
55 the large text is the maximum weight for this week for each move
Deadlift
95
112.5
135
150

Saturday AM
Squat
67.5
85
102.5
117.5
137.5 I felt sloppy towards the end of this effort.
102
Bench
62.5
77.5
95
110
127.5   This is a PR for a set of 1x5
Bonus 135, 1 set x 2 reps. I did not feel maxed out on bench, so next week, I should be able to progress.
95

Row
40
45
52.5
62.5
72.5
52.5

Tuesday I did power yoga.

1 comment:

  1. What, if I might ask, is a madcow workout?? :)

    I so admire your dedication and commitment! I did some yoga when I was pregnant with my son and then, he and I were doing some together as part of homeschooling but I just couldn't keep up the way he could. I think if I could get some blocks that would probably help and I might do that in January (I hope).

    ReplyDelete

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