Week 4 Modified Madcow

Monday

• Squats: 345 pounds x 5
• Close-Grip Bench Press: 225 pounds x 5
• Barbell Rows: 195 pounds
• Drop jumps (off 22 inch bench): 5 x 5

My knees were a little sore after this workout. I didn't push my knees out as much as I should have. I also played basketball before this workout so the soreness could have been from that and not the weightlifting.

Wednesday

• Squats: 260 pounds x 5 reps x 2
• Overhead Press: 150 pounds x 5
• Deadlifts: 320 pounds x 5

 I strained the bottom of my foot playing flag football, so I cut out jumping exercises today.

Friday   

• Squats: 355 pounds x 3
• Close-Grip Bench Press: 230 pounds x 3
• Power Cleans: 190 pounds x 3

 I'm close to getting back to my 5 rep squat PR. I'm looking forward to breaking that record in week 8.

C