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My previous strenth program for bench I was able to finish at 105kg -5 reps, I did 3 cycles in row starting from low weigths and always finished at 105kg 5 reps, my squat 120kg - 4 reps. Currently...

Hi guys,

is that possible to follow 5x5 Madcow only once a week for bench and for squats? The program scheme is to bench Monday and Friday and squat Monday, Wednesday and Friday, I would like to...

Thanks for the answer, my deadlift warmup is following
70kg8-10, 100-6, 120-3, 140-1, workout sets 150-5,5,5(with progression)
I easily get tendonitis and muscle strains so I just thought maybe my...

Hi Guys,

can someone assess my warmup sets?
Rest pause between each warmup set 2min, between workout sets 3min.

Squats - 20kg-10, 40kg-10, 60kg-8, 80kg-6 then workout sets 100kg-8,8,8(every...

Thx for the answer, I meant to do 4 sets of 10reps, add weight 8 reps, add weight, 6 reps add weight, 4 reps and next week add 2,5/5kg but I don't know if add to each set or only to the last one....

Hi guys,

can you advise me hot to plan strength cycle 10-8-6-4? I plan to start from 90%of my 4reps max(last set). 60kg-10 reps, 70kg-8reps, 80kg-6reps, 90kg-4 reps. Is the plan ok? Should I add...

Could you please write how you planned the cycle 10-8-6-4 how many % against 1RM or 4RM. I want to start the same cycle and I plan to start from 90%of my 4reps max. 60kg-10 reps, 70kg-8reps,...

Thanks

Hi,

can anyone advise me how to calculate a proper weight for mass building?
For example I can benchpress 100kg 5 times 90kg 8 times. Should I try to bench my record every time to muscle failure?...