Madcow Intermediate 5x5 Log

[tennisdrummer]

I have decided to try using this program for a while, found at http://www.geocities.com/elitemadcow...Linear_5x5.htm . I'm 18 and have been lifting for about 11 months on a 5 day split. Im really weak right now and feel my gains should have been better over this last year. I look somewhat young for my age and feel i suffer from low test. levels. Is there a simple way that i could go about getting them tested? anyway, I work out religiously and supplement currently with whey protein, ZMA, trib, fish oil, flax, xceed, multi, and creatine mono (soon cee).

Current stats: 175lbs
Bench 5rm: 160
Squat 5rm: 225
Dead 5rm: 255
Power Clean 5rm: 135
Seated Military: 115

i will be working up to the current 5rms and looking to break them on week 4.
i also have a couple 1 lb microchains.

WEEK ONE, DAY ONE
everything still had some reps left. can't waIt until the heavy stuff comes
squat - performed ATG
5x115
5x135
5x165
5x185
5x195

Bench
5x95
5x115
5x125
5x135
5x150

Power Clean
5x65
5x95
5x105
5x115
5x125

Assistance
3x8 weighted incline situps
3x8 dips
3x5 chins

maybe ill throw some pics up...

[kethnaab]

if you are worrieda bout your test levels, talk to a doc. Tell him you can't get an erection even when Jessica Alba is on TV.

on a side note, you picked a good program. What are your goals? What are you eating? Diet is important.

[T~Bur]

You did indeed pick a good program. hope it works well for you.

[tennisdrummer]

haha, jessica alba does the trick just fine....

anyway the diet is lookin something like this:
9:00 am- 1.5 servings oat, 1 scoop whey in milk, glass of water. sometimes Ill throw in a couple of whole eggs
11:30 am- tuna and hard boiled egg on wheat bread with mustard, water
12:15- workout
1:30- pwo shake= 2 scoops whey (48g), 50g dex, 5g creatine
3:30- about 1.5 oz mixed nuts
5:30- chicken with asparugus, broccoli, and rice
8:00- scoop of whey in milk
10:00- 3/4c cottage cheese w/ big spoon of natty pb, cinnamon, and SPLENDA! mmmmmm
and lots of water throughout the day

as for goals, im not quite sure whats reasonable as far as strength. i am looking to gain some weight, maybe 10 lbs. should i up the cals a bit?

thanks guys

[tennisdrummer]

thanks tbur. i think i noticed you are doing the same thing. ill be sure to check it out if im not mistaken.

i already love the concept of the program. i really enjoy focusing on only the intense cmpd lifts.

another question, i chose the powercleans in place of the rows becaue i have always done rows and i thought it would be good to add an explosive OL to the mix. my only concern is will i still be getting sufficient upper back work?

thanks alot

[tennisdrummer]

WEEK 1: Day 2

solid workout today. i'm so used to goin the the gym everyday that i really look forward to each workout and my offdays just seem strange. anyway, here are the lifts:

Squat
5x115
5x135
5x165
5x156

Standing Military
5x65
5x85
5x95
5x105

Dead Lift
5x135
5x185
5x205
5x225

Assistance
3 sets barbell curls
some forearm work

diet as of 6 pm:
m1: 1.5 serving oats in milk, 1 hb egg
m2: can of tuna on multi-grain english muffin with two slices of cheese
m3: pwo shake (2 scoops whey, 50g dex in 8oz skim milk)
m4: lean beef burger on wheat bun with cheese, broccoli & colliflour
STILL TO COME
m5: scoop of whey and handful of nuts
m6: 1 serving cottage cheese and natty pb

[tennisdrummer]

Solid workout today. Just started work today (Costco), so the food intake schedule is gonna be a bitch. It was nice being unemplyed for 4 months. Anyways....

SQUAT
5x120
5x140
5x170
5x190
3x200
8x165

BENCH
5x100
5x120
5x130
5x140
3x155
8x125

POWER CLEAN - one of my new favorites.... love the explosion
5x70
5x100
5x110
5x120
3x130
8x115

ASSISTANCE
4 sets tricep cable pushdown