Madcows. Am i just stupid?

[allergic2rice]

ive read the entire dam thing at least 5 times, read the dam excel sheet 10 times, and I don't clearly get what im supposed to do!
any help here?
i get the basic workout scheme but i just don't understand what kind of system im supposed to use to add more weight every week or something.
can someone please post a brief explanation of the weight increase?

[SquatzAndPuke]

You do a 3RM on friday. You do this weight for your top set of 5 on Monday. You go light on Wednesday. You add 2.5% to last Friday's triple on Friday. You do this weight for your top set of 5 on Monday. So on and so forth...

[db2000]

5x5....what am I a mathematician?

[eb02z06]

Once you have your 1RM tested......Dude just plug in the numbers in the excel template, get good rest, eat enough, learn good form on the lifts and listen to your body. You probably aren't going to hit the exact numbers every week, so adjust accordingly.

[db2000]

Once you have your 1RM tested......Dude just plug in the numbers in the excel template, get good rest, eat enough, learn good form on the lifts and listen to your body. You probably aren't going to hit the exact numbers every week, so adjust accordingly.

You dont even need a 1rm, I think its anything below 10 reps.


OP the answer to you question in the title, Yes.

[Coppatop]

ive read the entire dam thing at least 5 times, read the dam excel sheet 10 times, and I don't clearly get what im supposed to do!
any help here?
i get the basic workout scheme but i just don't understand what kind of system im supposed to use to add more weight every week or something.
can someone please post a brief explanation of the weight increase?

Really? It has a god damned excel sheet that tells you EXACTLY what to do on every lift in every day. Enter in your maxes and go. Doesn't get much more simple than that.

[JiP]

You do a 3RM on friday. You do this weight 5x5 on Monday. You go light on Wednesday. You add 2.5% to last Friday's triple on Friday. You do this weight 5x5 on Mondays. So on and so forth...

don't try and use the 3rm for 5 sets of 5 across, you use it for your top set of 5. you add 10% in between each set.

[Kiknskreem]

You do a 3RM on friday. You do this weight 5x5 on Monday. You go light on Wednesday. You add 2.5% to last Friday's triple on Friday. You do this weight 5x5 on Mondays. So on and so forth...

Mondays are ramped to a top set of 5.

[samsuperjew5]

lol, its really not that hard, just download the excel sheet, and do what it says

[SquatzAndPuke]

Mondays are ramped to a top set of 5.

Lol that's what I meant.

[allergic2rice]

lol, its really not that hard, just download the excel sheet, and do what it says

it only goes to 9 weeks though.
and id ont' know if i shuold tamper with the "tonnage" and wut not. i just put in my 5rm and it gave me all the weight i should do for 9 weeks, but after that?

[Kiknskreem]

it only goes to 9 weeks though.

You haven't gone over the website closely enough if you think this.

[allergic2rice]

You haven't gone over the website closely enough if you think this.

no no i mean the excel sheet only goes to 9 weeks.
i know there's some kinda pattern ur supposed to figure out and keep doing that until u plateu, but i don't get the pattern of weight "rampage"

[cjdelaney]

no no i mean the excel sheet only goes to 9 weeks.
i know there's some kinda pattern ur supposed to figure out and keep doing that until u plateu, but i don't get the pattern of weight "rampage"

you increase the weight by what you are comfortable with, 2.5% is the guideline, use that.




jesus titty****ing christ.

[19george]

I haven't even looked at the spreadsheet and I've been doing the program for a while. Just add whatever weight you think you can handle for your heavy triple on Fridays (generally 5-10lbs) until the program doesn't work for you anymore (this will be a while).

[allergic2rice]

and do i need warm-up sets?

[samsuperjew5]

of course...

[allergic2rice]

of course...

but not many right?
cause im already doing like 2-3 sets of real light weight anyway

[SquatzAndPuke]

but not many right?
cause im already doing like 2-3 sets of real light weight anyway

As many as you need to feel ready.

Only you can know how many this is.

[allergic2rice]

do i add 2.5% weight from the ORIGINAL weight i started with?
or 2.5% of the w.e weight i do THAT week.

[allergic2rice]

As many as you need to feel ready.

Only you can know how many this is.

lol thx.


u know wutt, i just thoughta sumfin.
imma just do the 9 weeks that the excel sheet says, then after i do the 9 weeks, get my 5rm, put it in again, and just do it over again!
y didn't i think a this lol....
i don't even have to really know the pattern lol thx guys for da helpzors

[SquatzAndPuke]

It's really not that hard
Follow the damn spreadsheet
eat a lot of burgers



amidoinitriteyet?

[spooq]

You can select the right-most set of results cells, and then use the handle on the bottom-right corner of the selection to drag across, and it will fill in more weeks. I'm not sure you will get the same numbers if you just restart the routine, because it will restart lower than if you just continued. However, that might not be a bad thing at that point.

[cjdelaney]

It's really not that hard
Follow the damn spreadsheet
eat a lot of burgers



amidoinitriteyet?

the second line here
only has six syllables
you are a failure

[spooq]

It's really not that hard
Follow the damn spreadsheet
eat a lot of burgers



amidoinitriteyet?

You're doing it wrong
Arlecchino is watching
We're gonna get banned.

[samsuperjew5]

You're doing it wrong
Arlecchino is watching
We're gonna get banned.

arlecchino can see
we are only helping him
and having some fun

[SoaringSwine]

Be very careful guys
Continue this madness now
You are gunna get raped

[SquatzAndPuke]

this is not madness
this is sparta fyi
kick you down a well

[allergic2rice]

is it just me or
are warm-ups not required.
first few sets so light

[samsuperjew5]

do the warm ups man
dont start training with "high" weight
read the pdf