Week 3 Modified Madcow

These were my max efforts; warm-up and work-up sets are not listed. 

Monday

• Squats: 335 pounds x 5
• Close-grip bench press: 220 pounds x 5
• Barbell rows: 190 pounds x 5
• Drop jumps off 22 inch bench: 5  x 5 sets

Wednesday

• Squats: 250 pounds x 5 x 2 sets
• Over head press: 145 pounds x 5
• Deadlifts: 310 pounds x 5
• Stair jumps (up to 4th step): 5 x 4 sets

Friday

• Squats: 345 pounds x 3
• Close-grip bench press: 225 pounds x 3
• Power cleans: 185 pounds x 3
• Pogo jumps: 10 x 4 sets

I really focused on pushing my knees out to the sides during each squat rep. I was able to move through each squat rep with more explosiveness than I could with the same weight in the past. My close-grip bench press sets felt easy.

C