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
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Thread: Madcow Intermediate 5x5 results
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03-18-2011, 08:01 AM #1
Madcow Intermediate 5x5 results
"I lift things up and put them down"
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03-18-2011, 08:33 AM #2
- Join Date: Mar 2009
- Location: De Witt, Iowa, United States
- Posts: 11,040
- Rep Power: 34254
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★
My Log: https://forum.bodybuilding.com/showthread.php?t=174578931
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03-18-2011, 09:18 AM #3
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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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03-18-2011, 10:20 AM #4
- Join Date: Jun 2005
- Location: North Carolina, United States
- Age: 49
- Posts: 18,015
- Rep Power: 27513
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 cityBetter Body Sports
thad@betterbodysports.com
Check out BBS on ******** for daily giveaways!
http://www.********.com/pages/Better-Body-Sports/148301508542835
**My training log with Team Ogre **
http://forum.bodybuilding.com/showthread.php?t=158235303&page=53
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03-18-2011, 11:52 AM #5
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03-18-2011, 12:32 PM #6
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03-18-2011, 01:11 PM #7
- Join Date: Jul 2010
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 6,688
- Rep Power: 6653
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
☆☆☆υк ¢яєω☆☆☆
~misc audiophile crew
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03-18-2011, 02:18 PM #8
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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03-18-2011, 03:35 PM #9
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03-18-2011, 04:21 PM #10
- Join Date: Jul 2010
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 6,688
- Rep Power: 6653
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
☆☆☆υк ¢яєω☆☆☆
~misc audiophile crew
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03-18-2011, 04:24 PM #11
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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03-18-2011, 05:15 PM #12
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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03-18-2011, 05:18 PM #13
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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03-18-2011, 05:24 PM #14
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03-18-2011, 07:05 PM #15
- Join Date: Jul 2009
- Location: Illinois, United States
- Age: 35
- Posts: 4,674
- Rep Power: 20344
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 (USPA/USAPL):
683w/452/507
Best Gym Lifts:
675w/477.5/495
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03-18-2011, 07:26 PM #16
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03-18-2011, 09:09 PM #17
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03-18-2011, 10:23 PM #18
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03-19-2011, 01:38 AM #19
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.3D072 - Cyber Systems Operations
OIF/OEFx2
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03-19-2011, 03:19 AM #20
- Join Date: Jul 2010
- Location: London, United Kingdom (Great Britain)
- Age: 34
- Posts: 6,688
- Rep Power: 6653
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
☆☆☆υк ¢яєω☆☆☆
~misc audiophile crew
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03-19-2011, 04:04 PM #21
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.A True Warrior Never Backs Down From A Challenge.
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03-19-2011, 08:41 PM #22
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03-19-2011, 09:42 PM #23
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11-08-2011, 10:44 AM #24
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11-08-2011, 11:50 AM #25
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
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11-08-2011, 05:01 PM #26
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
"Strong people are harder to kill than weak people and more useful in general." Mark Rippetoe
As of OCT 25 2011 - 235 x 5 / 200 x 5 / 275 x 5
ironpain
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