Week 3 – Madcow5x5 – Day 7B

I had family over for dinner so I was a bit late to the gym, so I ended up having to rush the workout.  No situps or cardio post workout.  I had also eaten a bit before going to the gym so I was definitely feeling bloated.


5 x 115
5 x 145
5 x 175
5 x 175

I’ve noticed that my workouts have been pretty exhausting, even on light days.  Last time I ran Madcow, I wasn’t as fatigued by this week, but then I remembered that previously I had used Madcow, my 4th week PRS were considerably no where near what I’m doing now.


5 x 55
5 x 65
5 x 75
5 x 80

Read somewhere that my grip width should be about 1-1.5″ wider than my shoulders.  Definitely felt awkward, I normally tuck my elbows so from the mirror, my hand grip was wide but my forearms were at a 45 degree angle with my elbows tucked into my waist.  Definitely feeling heavy again.


5 x 145
5 x 175
5 x 205
5 x 230

Lightweight!  But, seriously, these weren’t bad at all.  I used the hook grip on the 3rd set and alternating, left-right, supinate-pronate, grip.  On the lighter weights, I tried for pulling as hard as I can and as fast as I can.  But, what I notice when I do this is that I straighten my legs out too early, therefore leading my back to do the work on the second half of the positive.  This issue, more than anything, is most likely to do with problems coordinating full body sequential movements when exploding from the lift.  Much props to olympic lifters, moving hundreds of pounds in a blink of an eye.

2 thoughts on “Week 3 – Madcow5x5 – Day 7B

  1. Nice lifting. As for bar grip on the overhead press, or any lift for that matter, I never pay attention to what is recommended for grip width and stance for squats. I always go with what just feels natural for me. And that is what I also recommend to others. I have never had issues with painful shoulders or joints at the age of 48, but have noticed that several lifters I socialize with always seem to have aches and pains beyond DOMS.

  2. Thanks! I’m glad you mentioned this. I’ve never ever been consistent on press grip and technique. I feel like every time I do the lift, I’m doing it differently. Possibly the reason why I’ve barely made gains on it, if any at all.

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