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  1. #1
    Registered User kidkurious's Avatar
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    Question Madcow Intermediate 5x5 results

    For those who have followed this program before, what were your results?
    what were your starting 5RM's, and the resulting 5RM's?

    How many weeks were you able to run before stalling?

    Will I be able to get to a 315 bench on this program? my current 5RM is 225.
    Or will I eventually need to move on to a more advanced program?

    The program I'm referring to is this one:
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
    "I lift things up and put them down"
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  2. #2
    Intense as fuk bro austin.j.taylor's Avatar
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    as far as 5rm goes, i dont remember, but i can use my 1rms

    Squat: 205--->402

    Bench: 155-->264

    Deadlift: 315-->440

    That was after doing 5X5 for along time. I think it was just over a year. Getting certain numbers is more about the attributing factor than the program. Even the best program will fail if you dont eat, sleep, and recover correctly.


    Edit: I highly recommend swithing out OHP of some kind for the inlcine bench on Wednesday. This helped my bench a ton.
    ★cVc★

    Log: http://forum.bodybuilding.com/showthread.php?t=154167271
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  3. #3
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by austin.j.taylor View Post
    as far as 5rm goes, i dont remember, but i can use my 1rms

    Squat: 205--->402

    Bench: 155-->264

    Deadlift: 315-->440

    That was after doing 5X5 for along time. I think it was just over a year. Getting certain numbers is more about the attributing factor than the program. Even the best program will fail if you dont eat, sleep, and recover correctly.


    Edit: I highly recommend swithing out OHP of some kind for the inlcine bench on Wednesday. This helped my bench a ton.
    I`m running it now for the second time. Have a look at my log if you like.

    Currently on about week 7 or 8 although I`ve been adding 5kg a week rather than 2.5kg. Current lifting progress is:

    Squat 140kg 1RM ------ 145kgx5 (also did a 160kgx1 last week for a laugh)
    Dead 180kg 1RM -------180kgx5
    Bench 120kg 1RM ------125kgx5
    OHP 70kg 1RM -------72.5kgx5

    It`s getting a bit tougher now but only missed lifts on one week but that was due to other issues so I repeated the week. I see no problem getting to 315 for bench although you may have to reset once or twice if going from 225.
    "The hardest part in lifting, is NOT to lift..." - Me

    First meet results:
    Squat 140kg (+15kg PR)
    Bench 130kg (+10kg PR)
    Deadlift 185kg (+25kg PR)

    Second meet results:
    Squat 175kg (+5kg PR)
    Bench 140kg (= PR)
    Deadlift 210kg (+5kg PR)
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  4. #4
    FATHLETIC NC_Tarheel's Avatar
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    I'm finishing up week 8 today (haven't missed a rep yet). I hit a 10 pound PR for squats this past monday......for 5 reps

    This past monday I hit a +25 5 rep PR on Deads as well.

    After the first 4 weeks it's just PR city
    Team Ogre

    **My training log**
    http://forum.bodybuilding.com/showthread.php?t=137142893&page=10
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  5. #5
    Registered User J5Z's Avatar
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    I ran it last summer for 9 weeks

    Bench 265x4 --> 280x3

    Squat 295x2 ---> 310x2

    Deadlift went up about 20 pounds
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  6. #6
    Chalk whore simp3204's Avatar
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    I'm finishing up my last week of madcows starting this sunday, and its been great. My bench has been my most improved lift, it went from 215lbs. x 3 to 240lbs. x 3. Its also extremely easy to follow.
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  7. #7
    Registered Cheeky Kunt lwild's Avatar
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    In 9 weeks my oly squat went from 100x5 to 115x5, whilst working a labouring job 8 hours/day. My bench, OHP and deadlifts all increased too, but nowhere near as much as my squat. Starting another run of it next week, hopefully be just as successful.
    PBs:
    Oly Squat: 145 kg
    Front Squat: 125 kg
    Strict Overhead Press: 75x2 kg
    Push Press: 90 kg
    Bench Press: 100 kg
    Deadlift: 180 kg
    Power|Full Clean: 95|100 kg
    (Hang) Power Snatch: 72.5 kg
    40-Yard Dash: 4.7s
    3-Cone Drill: 6.8s

    My Strength Training Log: http://forum.bodybuilding.com/showthread.php?t=129882473

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  8. #8
    Registered User Griffco's Avatar
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    My freshman year of college from January to May I went from:

    bench: 5rm: 305->375
    squat: 5rm: 450->600+

    I can't deadlift because of my back

    But it was crazy good gains I loved it.

    *for the record that was 3 years ago and sadly all my lifts have gone to ****, but i'm doing 5x5 again after a little more cutting. after 3 years no lifting my 5rm is back to 275*
    working on it
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  9. #9
    Registered User Link815's Avatar
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    Squat from 475x1 to 475x5 in about 10 weeks, it's not good for bench for me.
    Best Sanctioned Lifts:
    661w/452/505

    Best Gym Lifts:
    660w/477.5/495
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  10. #10
    Registered Cheeky Kunt lwild's Avatar
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    The way this program works with you mental attitude to the weights is the best thing about it imo. I.E. you do your weight for 5 reps on monday, then increase a bit but do 3 reps on friday so you think "oh it's 2 reps less, should be easy" then you do it no problems and then you're thinking "only gotta add 2 reps to that on monday, easy" and cycle continues. Atleast, that's why I think it works so well lol..
    PBs:
    Oly Squat: 145 kg
    Front Squat: 125 kg
    Strict Overhead Press: 75x2 kg
    Push Press: 90 kg
    Bench Press: 100 kg
    Deadlift: 180 kg
    Power|Full Clean: 95|100 kg
    (Hang) Power Snatch: 72.5 kg
    40-Yard Dash: 4.7s
    3-Cone Drill: 6.8s

    My Strength Training Log: http://forum.bodybuilding.com/showthread.php?t=129882473

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  11. #11
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by lwild View Post
    The way this program works with you mental attitude to the weights is the best thing about it imo. I.E. you do your weight for 5 reps on monday, then increase a bit but do 3 reps on friday so you think "oh it's 2 reps less, should be easy" then you do it no problems and then you're thinking "only gotta add 2 reps to that on monday, easy" and cycle continues. Atleast, that's why I think it works so well lol..
    I agree. I need to edit my last post did 150x3 tonight.

    I will say diet is hugely important. I`ve been on reduced carbs for the last 2 weeks and the effect has left me drained and thinking of resetting. Upped my carbs this week a bit and I have flown through the workout.
    "The hardest part in lifting, is NOT to lift..." - Me

    First meet results:
    Squat 140kg (+15kg PR)
    Bench 130kg (+10kg PR)
    Deadlift 185kg (+25kg PR)

    Second meet results:
    Squat 175kg (+5kg PR)
    Bench 140kg (= PR)
    Deadlift 210kg (+5kg PR)
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  12. #12
    Registered User kidkurious's Avatar
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    awesome
    loving the responses so far

    What about increasing the longevity of the program (prevent premature stalling)?
    Instead of taking 4 weeks to build up to the 5RM, would it be even more effective if I extended it to 5-6 weeks instead?

    Or is it unnecessary, and just stick with the 4 weeks?
    "I lift things up and put them down"
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  13. #13
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by kidkurious View Post
    awesome
    loving the responses so far

    What about increasing the longevity of the program (prevent premature stalling)?
    Instead of taking 4 weeks to build up to the 5RM, would it be even more effective if I extended it to 5-6 weeks instead?

    Or is it unnecessary, and just stick with the 4 weeks?
    The programme is a guideline nothing more. Stick with the first 4 weeks then decide what to add each week. As in my log I`ve been adding 5kg instead of 2.5kg each week and I`m still going. Everyone will be different
    "The hardest part in lifting, is NOT to lift..." - Me

    First meet results:
    Squat 140kg (+15kg PR)
    Bench 130kg (+10kg PR)
    Deadlift 185kg (+25kg PR)

    Second meet results:
    Squat 175kg (+5kg PR)
    Bench 140kg (= PR)
    Deadlift 210kg (+5kg PR)
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  14. #14
    I see u mirin jubjub007's Avatar
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    Originally Posted by kidkurious View Post
    awesome
    loving the responses so far

    What about increasing the longevity of the program (prevent premature stalling)?
    Instead of taking 4 weeks to build up to the 5RM, would it be even more effective if I extended it to 5-6 weeks instead?

    Or is it unnecessary, and just stick with the 4 weeks?
    I think your patience will run out before 5-6 weeks
    mine almost did just for 4 weeks lol
    *bertstare*
    my log : http://forum.bodybuilding.com/showthread.php?t=130833523
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  15. #15
    Registered User Link815's Avatar
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    I'm fat and out of shape, so I set mine up to take 5 or 6 weeks to really start to get challenging. I can't move during multi squat session weeks until I adjust after about 3 weeks, so I start light to adjust to the workload.

    I think it also depends on what level you're at. When I was moving 250-300 pounds, I could do it consistently. Once I started getting up into the 400-500 range on things, a bad day could make me 50 pounds weaker. It takes me a good 6 weeks or so to get my strength to peak, then I have about 2 or 3 weeks where I'm at my strongest, then it drops off and the cycle repeats.
    Best Sanctioned Lifts:
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    Best Gym Lifts:
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  16. #16
    Shenanigans! lts1ow's Avatar
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    Originally Posted by kidkurious View Post
    awesome
    loving the responses so far

    What about increasing the longevity of the program (prevent premature stalling)?
    Instead of taking 4 weeks to build up to the 5RM, would it be even more effective if I extended it to 5-6 weeks instead?

    Or is it unnecessary, and just stick with the 4 weeks?
    I just run mine as an endless cycle, so no strict 4 week lead up, just finish the weeks, use the end 5RM and mess with the excel sheet to reflect that 5Rm for your first weeks Monday workout. And keep on trucking.
    200/165/270
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  17. #17
    Registered User rancid_theclash's Avatar
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    Originally Posted by lts1ow View Post
    I just run mine as an endless cycle, so no strict 4 week lead up, just finish the weeks, use the end 5RM and mess with the excel sheet to reflect that 5Rm for your first weeks Monday workout. And keep on trucking.
    Is it one of the only program that has a 4 week leadup?
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  18. #18
    Lift Heavy. Bobby1291's Avatar
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    Originally Posted by austin.j.taylor View Post
    as far as 5rm goes, i dont remember, but i can use my 1rms

    Squat: 205--->402

    Bench: 155-->264

    Deadlift: 315-->440

    That was after doing 5X5 for along time. I think it was just over a year. Getting certain numbers is more about the attributing factor than the program. Even the best program will fail if you dont eat, sleep, and recover correctly.


    Edit: I highly recommend swithing out OHP of some kind for the inlcine bench on Wednesday. This helped my bench a ton.
    Wow man, good lifts there. Major increases in your lifts. May I ask how many times you deloaded?
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  19. #19
    Registered User Vaen's Avatar
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    Results from my 6 month deployment. Ran a 12 week and currently doing 10 week cycle.

    Squat - 225x5 ---> 315x3 (will test 5 rep max Monday)
    Bench - Not sure where BB max was when started (did DB bench for first cycle then switched to bb) Got to 100lb DBs for a couple sets, currently at 275x3
    Deadlift - 315x2 ---> 455x1 on 12 week cycle Switched to C/P deadlift program for 10 week cycle. Going for 500 in 2 weeks.
    Standing Mil Press - 115x5 ----> 155x3
    BB Row - 155x5 ---> 225x3

    I've ran 5x5 for a few cycles with 3-6 month breaks in between cycles due to military/personal life. I am currently at the strongest I've ever been.
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  20. #20
    Registered Cheeky Kunt lwild's Avatar
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    Originally Posted by lts1ow View Post
    I just run mine as an endless cycle, so no strict 4 week lead up, just finish the weeks, use the end 5RM and mess with the excel sheet to reflect that 5Rm for your first weeks Monday workout. And keep on trucking.
    That worked for you? After Week 9-10 it gets ridiculously hard to hit reps, that's the whole reason why you deload and work back up, allowing yourself to fully recover too. If you're saying you ran it continuously for like 30 weeks that's insane.
    PBs:
    Oly Squat: 145 kg
    Front Squat: 125 kg
    Strict Overhead Press: 75x2 kg
    Push Press: 90 kg
    Bench Press: 100 kg
    Deadlift: 180 kg
    Power|Full Clean: 95|100 kg
    (Hang) Power Snatch: 72.5 kg
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    My Strength Training Log: http://forum.bodybuilding.com/showthread.php?t=129882473

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  21. #21
    DO NOT GET IN MY WAY! xshinx's Avatar
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    Cool

    Originally Posted by kidkurious View Post
    For those who have followed this program before, what were your results?
    what were your starting 5RM's, and the resulting 5RM's?

    How many weeks were you able to run before stalling?

    Will I be able to get to a 315 bench on this program? my current 5RM is 225.
    Or will I eventually need to move on to a more advanced program?

    The program I'm referring to is this one:
    http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

    I actually tried this program earlier this year for 7 weeks (2nd time ever - suffered injuries last 2 years regress my progress). I picked these exercises below:

    Start Date: January 3rd, 2011 (M,W,F schedule)

    Squat (305 x 5)
    Incline Bench Press (225 x 5)
    Deadlift (405 x 5)
    Barbell Row (225 x 5)
    Push Press (185 x 5)

    (Those were my 5 rep max before starting the program and achieved by week 4)

    My overall results were as of March 2nd, 2011

    Squat (340 x 5)
    Incline bench press (240 x 5)
    Deadlift (435 x 5 - One rep max - 475)
    Barbell row (255 x 5)
    Push Press (210 x 5)

    (All weight in lbs, not kgs)

    This program works if you eat and sleep well plus following the overall weight increases with precision. The 2.5lb plates make a huge difference in overall strength gains. This is a program that I would only try probably once a year. The combination of squatting 3x a week along the other compound lifts really taxes the body and mind. Besides, it is fun to do. With that spreadsheet, I change the percentage from 12.5% to 15% (Warm-up sets become lighter).

    I took 10 days off after doing this. My body and mind were exhausted.
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  22. #22
    Intense as fuk bro austin.j.taylor's Avatar
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    Originally Posted by Bobby1291 View Post
    Wow man, good lifts there. Major increases in your lifts. May I ask how many times you deloaded?
    first time was around week 20, they got more often as I progressed. When I reset I took 25% off to keep making gains
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  23. #23
    Lift Heavy. Bobby1291's Avatar
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    Originally Posted by austin.j.taylor View Post
    first time was around week 20, they got more often as I progressed. When I reset I took 25% off to keep making gains
    Wow nice man. Did you happen to do Starting Strength before this? Or did you do something else?
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  24. #24
    Registered User sbowesuk's Avatar
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    Originally Posted by lwild View Post
    The way this program works with you mental attitude to the weights is the best thing about it imo. I.E. you do your weight for 5 reps on monday, then increase a bit but do 3 reps on friday so you think "oh it's 2 reps less, should be easy" then you do it no problems and then you're thinking "only gotta add 2 reps to that on monday, easy" and cycle continues. Atleast, that's why I think it works so well lol..
    Sums up the effectiveness of the program perfectly. Couldn't have said it better

    Edit: Strong 8 month bump \o/
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  25. #25
    Underachiever of BB.com markyg's Avatar
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    Originally Posted by markyg View Post
    I`m running it now for the second time. Have a look at my log if you like.

    Currently on about week 7 or 8 although I`ve been adding 5kg a week rather than 2.5kg. Current lifting progress is:

    Squat 140kg 1RM ------ 145kgx5 (also did a 160kgx1 last week for a laugh)
    Dead 180kg 1RM -------180kgx5
    Bench 120kg 1RM ------125kgx5
    OHP 70kg 1RM -------72.5kgx5

    It`s getting a bit tougher now but only missed lifts on one week but that was due to other issues so I repeated the week. I see no problem getting to 315 for bench although you may have to reset once or twice if going from 225.
    FWIW Current maxes are:

    S 160x5
    D 205
    B 142.5 (TnG)
    "The hardest part in lifting, is NOT to lift..." - Me

    First meet results:
    Squat 140kg (+15kg PR)
    Bench 130kg (+10kg PR)
    Deadlift 185kg (+25kg PR)

    Second meet results:
    Squat 175kg (+5kg PR)
    Bench 140kg (= PR)
    Deadlift 210kg (+5kg PR)
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  26. #26
    Registered User ironpain's Avatar
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    awesome info guys, thanks! i'm on week 3, and i'm pumped. great to read such motivational results.
    Newbie Powerlifting Log - http://forum.bodybuilding.com/showthread.php?t=139546723

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    As of OCT 25 2011 - 235 x 5 / 200 x 5 / 275 x 5


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