Starting MadCow

Lifetime25 · 10-04-2009, 04:31 PM

I'm starting MadCow tomorrow. I'm very excited to begin this journey. A little background. I'm 27, 5'8", 195lbs, about 15% bf, I've been lifting since highschool. I have all my 5RM's set over the last few weeks. Squat-245, Bench-225, BB Row-185, Dead-285, OH Press-115. I have made spread sheets for the workouts so I can accuratly track my actual lifts. I have read all the threads, and the website. I think I'm ready, anyone who has acutally gone through the program have any thoughts, advice, or insights?

My goal is to get my big three number to over 1000. Right now it is hovering around 900.

Thanks guys.

Josh

OldSchoolLifter · 10-04-2009, 04:38 PM

The best advice for a progressive routine is to start lower than you think you should, and build momentum.

Right off the bat, your 5X5 RM is usually about 7-8% less than your 5RM. But do not start there, start at around 80% of that, and then build up SLOWLY.

So if your 5RM for Bench is 225 then your 5X5 RM is around 208 and you should start at 165. Increase the weight by 10lbs per workout until you get to 195, then start increasing it by 5 lbs per workout.

Too many people start real close to their 5X5 RM max and/or try to take big jumps and BAM they stall a couple of weeks into the program.

r_graz · 10-04-2009, 05:24 PM

Quote:

Originally Posted by Lifetime25

I think I'm ready, anyone who has acutally gone through the program have any thoughts, advice, or insights?

Use the online 5x5 worksheet to plug in your starting 5rm's and get the whole thing laid out for you nice and neat:

http://www.vicjg.com/aspx/madcowint.aspx

Don't try to short-circuit the first 4 weeks. Yes, you start well below your 5rm on everything, but that build up period is important for gathering the momentum you'll need for many weeks of PR's thereafter.

If you're eating at a caloric surplus during this, the PR's will probably come easier and last longer than if you're maintaining - or worse, losing weight.

Good luck.

jdmalm123 · 10-04-2009, 05:34 PM

Quote:

Originally Posted by r_graz

If you're eating at a caloric surplus during this, the PR's will probably come easier and last longer than if you're maintaining - or worse, losing weight.

Especially true. I went from 8% BF up to 15% BF and had great gains. Ran it again trying to stay under 10% BF and it didn't go as well.

OP: You're already at 15% BF...expect to get a little jiggly and maybe buy some new jeans.

Wosborne1 · 10-04-2009, 07:16 PM

Quote:

Originally Posted by jdmalm123

Especially true. I went from 8% BF up to 15% BF and had great gains. Ran it again trying to stay under 10% BF and it didn't go as well.

OP: You're already at 15% BF...expect to get a little jiggly and maybe buy some new jeans.

Yes...i second that. Im going to incorporate cardio in on tues/thurs. Starting this week.

Joelift · 10-04-2009, 08:38 PM

Quote:

Originally Posted by jdmalm123

Especially true. I went from 8% BF up to 15% BF and had great gains. Ran it again trying to stay under 10% BF and it didn't go as well.

OP: You're already at 15% BF...expect to get a little jiggly and maybe buy some new jeans.

Haha, I am actually experiencing that right now... moving into my fat man jeans for the winter months.