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  1. #1
    Registered User Pmped's Avatar
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    Rip or Madcow, 5x5 question

    I just want to know if I'm starting correctly.

    My 5 rep maxes are:
    Bench = 175 lbs
    squat = 115 lbs
    deadlift = 175 lbs
    bent over rows = 105 lbs

    Im starting it tomorrow, I know I have to lower the weight and take a couple weeks to work up to my maxes.

    Are these ok starting maxes:
    bench = 160
    squat = 105
    deadlift = 140
    bent over rows = 90

    The difference of weights i calculate by this formula:
    5 RM x 0.125
    then I round it down to the nearest 5 so my weights all come out in multiples of 5

    For example:
    Bench = 160 x 0.125 = 20
    squat = 105 x 0.125 = 13.125, rounded down to nearest 5 = 10
    deadlift = 140 x 0.125 = 17.5, rounded down to nearest 5 = 15
    bent over rows = 90 x 0.125 = 11.25, rounded down to nearest 5 = 10

    So with those differences monday would look something like this:
    Squat = 65, 75, 85, 95, 105
    Bench = 80, 100, 120, 140, 160
    Bent Over Rows = 50, 60, 70, 80, 90

    Does everything look ok?
    Thanks
    Last edited by Pmped; 12-11-2005 at 04:15 PM.
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  2. #2
    Registered User RipStone's Avatar
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    RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000) RipStone is just really nice. (+1000)
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    Thumbs up

    Looks good. The only thing I am not sure about is why you are starting a lot lighter, % wise, with deadlifts vs. your other core lifts.

    Also, make sure to know your 5RM for overhead press(for wendesdays workout). Finally, it might be a good idea to plan the first 3-3 weeks right now. You want to plan to set new PRs on week 4(mon's workout for squat, row, bench....wed's workout for OH press and deadlift).

    Good luck.
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  3. #3
    Registered User Pmped's Avatar
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    Good point, ill bump deadlift up to 160.

    Thanks for checking it,
    Pmped
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