Madcow 5x5 Intermediate

[HoneyBadger300]

In like Flynn. I was where you're at (progress wise) about 6-7 months ago, except for my weak deadlift. It's good that you're on Madcow, I spent too long trying to squeeze the last gains I could out of 5x5 and it just ended up slowing me down. Finished my 12 weeks of Madcow just 2 weeks ago. Subbed to see what kinda progress you squeeze out of it!

[nyrippetoe]

After a long (long!) time away from the gym I am in the same boat as you, trying to get back to my old PRs. It's going to take work to be repping your old 1RMs, but I'm subbed so I can watch you get there!

[randomalias]

Thanks! I really need a break from 5x5 mentally. Everything became a grind for the past month or so with slow progress despite gaining weight. Hoping to get some good results out of this 4 week cycle and then take another run at 5x5.

[HoneyBadger300]

Thanks! I really need a break from 5x5 mentally. Everything became a grind for the past month or so with slow progress despite gaining weight. Hoping to get some good results out of this 4 week cycle and then take another run at 5x5.

Are you just doing the 4 week deload and then back to 5x5?

[puppychicano]

I'm going to be honest with you. You will make stronger gains with the Texas Method. Advocated by Mark Ripptoe, the guy who wrote the famous starting strength book. My lifts have gone up 40 lbs in 2 months. Went from a 275 lbs bench to 315 lbs bench in 2 months. By the way I don't alternate my bench with ohp , I bench volume and intensity everyweek. I add my miltary presses on Friday intensity day.

[puppychicano]

Before you write of my advice follow this guys Texas method workout journal. http://forum.bodybuilding.com/showth...hp?t=111246451

[HoneyBadger300]

Before you write of my advice follow this guys Texas method workout journal. http://forum.bodybuilding.com/showth...hp?t=111246451

Yeah CJ is strong, but that doesn't mean Madcow isn't worth trying. Someone starting a second round of Madcow and making gains. http://forum.bodybuilding.com/showth...848641&page=33 Arguments can be made for both sides, but the most successful program is going to be the one that's consistent, so let him try Madcow and see how he likes it.

[randomalias]

Are you just doing the 4 week deload and then back to 5x5?

I'm doing a smolov jr cycle for bench and 5/3/1 for deads and squats without any lower body assistance in order to focus on the benching. Been missing a lot of reps on madcows so I just need a break from it. Taking 2 or 3 weeks to make a 5 pound jump on bench is really frustrating. I've thought about switching to texas method from madcow. I do like the sets across format more than ramping sets.

However, I do want to give madcows another honest shot before I call it quits. I plan on picking up where I left off on madcows after this 4 week cycle.

[HoneyBadger300]

I'm doing a smolov jr cycle for bench and 5/3/1 for deads and squats without any lower body assistance in order to focus on the benching. Been missing a lot of reps on madcows so I just need a break from it. Taking 2 or 3 weeks to make a 5 pound jump on bench is really frustrating. I've thought about switching to texas method from madcow. I do like the sets across format more than ramping sets.

However, I do want to give madcows another honest shot before I call it quits. I plan on picking up where I left off on madcows after this 4 week cycle.

Madcow is a decent program if you can keep up with it. You really have to factor in a rest week every now and then.

[randomalias]

Bodyweight: 171lbs

Bench
45x5
135x2
155 7x5

Deadlift
155x5
190x5
230x3
245x5
285x5
320x8 Left a rep in the tank, I was happy with 8. Going balls out on the 5/3/1 week

Chinups 1x8
Did one set of these and I was gassed. Gonna lay off these and any other compound assistance until I'm done with smolov jr. Deads are enough back work for now.

[nyrippetoe]

Bodyweight: 171lbs

Bench
45x5
135x2
155 7x5

Deadlift
155x5
190x5
230x3
245x5
285x5
320x8 Left a rep in the tank, I was happy with 8. Going balls out on the 5/3/1 week

Chinups 1x8
Did one set of these and I was gassed. Gonna lay off these and any other compound assistance until I'm done with smolov jr. Deads are enough back work for now.

Nice pulls!

[randomalias]

^Thanks. Now I just need my squats to catch up. Lockout on deads is always piss easy for me. The first part of the pull is always the hard part.

Easy workout today, didn't rest too long between sets. A few mins between the first six sets, 5 mins on the last two. My triceps were fried afterwards which is odd since I use a pretty wide grip.

Bench
165lbs 8x4

[HoneyBadger300]

^Thanks. Now I just need my squats to catch up. Lockout on deads is always piss easy for me. The first part of the pull is always the hard part.

Easy workout today, didn't rest too long between sets. A few mins between the first six sets, 5 mins on the last two. My triceps were fried afterwards which is odd since I use a pretty wide grip.

Bench
165lbs 8x4

I'm always the same way on deads. Even on my max, the hardest part is the first couple inches, then it's easy.

[nyrippetoe]

I'm always the same way on deads. Even on my max, the hardest part is the first couple inches, then it's easy.

+1 on this. If it comes a fair amount off the floor I finish the lift.

[randomalias]

Todays session:

Bench
175 10x3

10 sets of bench is really damn exhausting! Took anywhere from 3 to 5 mins of rest between sets. The bar speed wasn't too slow for any of my sets but the weight sure felt heavy towards the end of the session.

[nyrippetoe]

Todays session:

Bench
175 10x3

10 sets of bench is really damn exhausting! Took anywhere from 3 to 5 mins of rest between sets. The bar speed wasn't too slow for any of my sets but the weight sure felt heavy towards the end of the session.

Coming from someone who is doing 3x5s, ten sets = mind blown. What do you do for the 45 cumulative minutes you rested between sets?

[randomalias]

I lurked the powerlifting section of these forums. Nothing better to get pumped up than seeing lots of stronger people's logs and videos.

On a side note I really like how much the huge amount of sets is making me focus on my form. My last set was one of my fastest ones since my form was dialed in that time.

[randomalias]

Bodyweight: 173lbs

Bench
45x5
115x2
135x1
155 6x6 This was really easy today. It only took me about 20 mins to finish all of my benching.

Squat
110x5
135x5
160x3
190x3
215x3
240x7 left one in the tank

Barbell curls
75 3x8

Calf machine
325 3x8

[HoneyBadger300]

Solid gains on squats. Bench is getting easier and easier huh? Getting stronger!

[nyrippetoe]

Bodyweight: 173lbs

Bench
45x5
115x2
135x1
155 6x6 This was really easy today. It only took me about 20 mins to finish all of my benching.

Squat
110x5
135x5
160x3
190x3
215x3
240x7 left one in the tank

Barbell curls
75 3x8

Calf machine
325 3x8

Keep up the solid lifts!

[RockyCapone]

I am loving the madcow program and feel great not drained or always tired. The spreadsheet makes everything simple for me. The only difference ill do is before I start my sets ill do 5-10 reps with just bar to get my tempo/grove right and let it rip.

[916kingpin]

solid gains!

[randomalias]

Bodyweight: 176

Bench
45x5
135x2
165 7x5
The last rep on my last set was a grind because I took some short rest periods. Took me about 25 minutes to finish all of the benching.

Deads
155x5
190x5
230x3
265x3
305x3
340x6 Didn't plan on doing a near max effort on these but I wouldn't have been happy stopping at five. May have been able to squeeze out one last rep. Rest periods were pretty short for these as well. Deads took about 20-25 minutes so I rested anywhere from 3-5 mins. Gonna take my sweet time next week on deads so I can do a true max effort last set.

[randomalias]

Did some front squats today to get some more squatting volume. Haven't done these in a while so I decided to test a max. Got 255 pretty easily with perfect form. I'm happy with that compared to my best max of 265 with really sloppy form.

Front Squat
135x1
185x1
225x1
245x1
255x1
205x3/3/3

BB Curl
75x8/8/6

Front Squat
135x10/10

[nyrippetoe]

Bodyweight: 176

Bench
45x5
135x2
165 7x5
The last rep on my last set was a grind because I took some short rest periods. Took me about 25 minutes to finish all of the benching.

Deads
155x5
190x5
230x3
265x3
305x3
340x6 Didn't plan on doing a near max effort on these but I wouldn't have been happy stopping at five. May have been able to squeeze out one last rep. Rest periods were pretty short for these as well. Deads took about 20-25 minutes so I rested anywhere from 3-5 mins. Gonna take my sweet time next week on deads so I can do a true max effort last set.

My god, I can't imagine doing that much volume on deadlift. I bow to you, my man.

[randomalias]

Haha thanks, it's really not that bad since 5/3/1 starts out pretty light. Only the last set feels heavy. Way easier compared to madcows where even the warmups felt heavy.

Todays session:

Bodyweight 175.5lbs

Bench
45x5
135x2
155x1
175 8x4
I didn't have to grind out any reps which is good. Took some longer rest periods today. Session took about 40 mins.

[randomalias]

Bodyweight: 174 lbs

Bench
45x5
135x2
160x1
185 10x3

A bit of a longer session today, about 5 minutes for most of the sets. I didn't really have to grind out any reps except for one where I lost the groove. My triceps and elbows were fn sore halfway through the session which made unracking the bar the hardest part of the sets.

[HoneyBadger300]

Benching on consecutive days? Looking good anyway!

[randomalias]

Yeah that's good old smolov jr. Pretty brutal, has me benching Wednesday, Friday, Sunday and Monday. It's not the worst thing ever though, benching isn't nearly as exhausting as deads or squats. Not even close.

[nyrippetoe]

Yeah that's good old smolov jr. Pretty brutal, has me benching Wednesday, Friday, Sunday and Monday. It's not the worst thing ever though, benching isn't nearly as exhausting as deads or squats. Not even close.

It's definitely not as exhausting as squats, but hell, I had the same reaction as honeybadger. I think that I would die. Or get stronger.

One or the other :-)