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Hello, I would like to start a new Madcows routine - the advanced one beacuse I have good experiences with the internediate version.
There is a spreadsheet on the liftvault.com
My question is - Do I understand correct that after 9 weeks Im going to add just 2,5kg to my 1RMs?
And by the way, Can someone explain me why the numbers must be in pounds? I mean, is there any reason why I shouldnt Enter values in Kgs into this spreadsheet?
No. Week 3 is a PR in itself via volume (or week 4 if you start conservative). After 9 successful weeks, here is what your progress SHOULD look like:
Week 9 squat - A top triple with a weight that is 12-13% greater than your starting 5RM
Week 9 bench - A top triple with a weight that is 10-11% greater than your starting 5RM
Week 9 deadlift - 3 straight sets of 3 with a weight that is 7-8% greater than your starting 5RM
These PR's are also in addition to your volume PR's on the other day, as well as the ramping sets that lead up to those top triples.
It looks like the scaling of this sheet is made for pounds, so using KG's will likely throw off he equations a bit.
What are your current numbers?
Thanks a lot.
My current 1RMs are 120kg for bench, 160kg for squat and 150kg for deadlift (my grip fails on 160kg deadlift).
Is there any spreadsheet for Madcows Advanced Program where I can input those values in kg? Recounting everything manually seems tiring and monotonous.
Actually, does it really has to be in pounds? The program formula is based on percentage values…
The smallest increment is 5, so if you use KG the sheet will give you back to back weeks with the same weight. I guess you can just keep that in mind and add 2.5kg when it happens.