Following madcows 5x5.
Let's say I just benched 185x5. I am now on the workout day with my heavy triple for bench. I am going to try to bench 190x3. However, it feels easy and I push out 190x5. During the next workout with bench, should I do 190x5 again or 195x3?
Thank you.
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Thread: Madcows 5x5 Question
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01-17-2012, 07:34 PM #1
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01-17-2012, 07:37 PM #2
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01-17-2012, 07:42 PM #3
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01-17-2012, 07:48 PM #4
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01-17-2012, 07:53 PM #5
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01-17-2012, 07:54 PM #6
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01-17-2012, 08:28 PM #7
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01-17-2012, 09:52 PM #8
This is a classic example of pushing the envelope and overtraining. Progressing faster than normal (as in Madcow's program) cuts into the envelope of your recovery system. When your CNS cannot recover fast enough you are then overtrained and will go backwards until you deload and slowly build back to your previous PR's.
This is one of the main reasons they recommend taking the 10% off max weights and slowly build up to PR's over 4 weeks. If one was to go for max reps and max weight on Madcow's program you would essentially be doing Starting Strength!
The reason Madcow's is slated an "Intermediate" program is because it is built around managing increased tonnage of a more advanced lifter to keep that lifter RECOVERED and PROGRESSING! There is nothing fancy about this program other than the variables that allow more advanced lifters to maintain RECOVERY. If you want to go balls out try Starting Strength!
I know it sounds VAG, but I never started making gains till I learned to balance my recovery and progression on a cycle. That is the simplest way to define strength training: managing recovery and progression!
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01-18-2012, 04:44 AM #9
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01-18-2012, 05:56 AM #10
- Join Date: Nov 2008
- Location: A house on a hill, Australia
- Posts: 6,931
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I don't think you know what Madcow's 5x5 is. You wouldn't have written the above post if you did.
OP, just repeat the set of 5 at the same weight. And if you're going to push yourself on Friday above and beyond the calls of the program, the high rep set after the heavy triple is probably the set to do it on, rather than the triple itself.SQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
Sometimes I write things about training: modernstrengthtraining.wordpress.com
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01-18-2012, 06:10 AM #11
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01-18-2012, 09:27 AM #12
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01-18-2012, 11:43 AM #13
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01-18-2012, 12:33 PM #14
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01-18-2012, 02:56 PM #15
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01-18-2012, 04:05 PM #16
are you using this calculator?
http://www.vicjg.com/aspx/madcowint.aspx
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01-18-2012, 05:43 PM #17
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