Week 7 - Modified Madcow

Monday

• Squat: 370 lbs x 5
• Close-Grip Bench Press: 245 lbs x 5
• Barbell Rows: 210 lbs x 5
• Depth jumps off 22 inch bench: 5 x 5

Wednesday

• Squat: 280 lbs x 5 x 2 sets
• Overhead Press: 160 lbs x 5
• Deadlift: 300 lbs x 5
• Box Jumps (onto 22 inch bench): 30 pounds x 5

Friday

• Full Squat: 185 lbs x 5 x 5
• Close-Grip Bench Press: 250 lbs x 3
• Power Clean: 200 lbs x 1

Well, my foot is feeling better but I don't feel like I have much strength through my ankles. I'll add some calf raises this next week to address this imbalance.

My squat deload may seem extreme, but I found that I wasn't going as low as I should on my squats. I wasn't always bringing the fold in my hip below the top of my knee on every set. So, I decided to drop the weight and start going really low on every set. The reps were easy on Friday but my legs are really feeling the effects of them the next day. I'm going to add 5 pounds each session until I have to deload a couple of times. At that point, I'll plug my squats back into the Madcow program. Until then, I'll keep using Madcow for my other lifts.

C