Bit of background. I am doing Madcows Incline Bench Press version. I need some help programing accessories effectively. I find programming accessories easier on 4 day work weeks because you can essentially hit them twice. Madcow is 3 days per week and I'd like to find a way to make that work.
1 RPMs below
BP - 260-lb
SQUAT - 400-lb
DEADLIFT - 450-lb
M
SQ 5X5
BP 5X5 W/ 3X8 BACKDOWN
BARBELL ROW 5X5
W
DEADLIFT 5X5
INCLINE BENCH PRESS 5X5
F
SQUAT 5X5
BENCH PRESS 5X5 W/ 3X8 BACKDOWN
BARBELL ROW 5X5
Which accessories should I hit twice per week and which ones are fine at 1x per week? My goal is to get strong.
Accessories I am playing with:
Dips
Chinups
Lat pulldown
Romanian deadlifts
Leg extension
Leg curls
Curls
Triceps pushdown
Only thing I am sure of is Romanian deadlifts on day 3. Thoughts?
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Results 1 to 3 of 3
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10-16-2022, 08:25 AM #1Registered User
- Join Date: Jan 2018
- Age: 54
- Posts: 107
- Rep Power: 222
Need help with accessories for madcow
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10-16-2022, 11:19 PM #2Prepare Perform Prevail
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,548
- Rep Power: 13287
You should read up on Bill Starr's work. Here's an old routine.
Bill Starr's Advanced Off Season Football Program (Getting Stronger for Sports By Bill Pearl)
REPS IN PARENTHESIS
MONDAY (heavy)
Power Clean 6 sets (5 5 5 3 3 3)
Bench Press 9 sets (5 5 5 2 2 2 5 5 5)
Back Squat 6 sets (5 5 5 5 5 5)
Incline DB Curls 2 sets (20 20)
TUESDAY (light)
Powerclean 5 sets (5 5 5 5 5)
Military Press 6 sets (5 5 5 5 5 5)
Dips (unweighted) 3 sets (5 5 5)
Dips (weighted) 3 sets (3 3 3)
Calf Raises 3 sets (30 30 30)
WEDNESDAY (Light)
Squats 5 sets (5 5 5 5 5)
Good Mornings 4 sets (8 8 8 8)
Incline DB Curls 5 sets (5 5 5 5 5)
Tri Pushdowns 2 sets (20 20)
FRIDAY (Medium Day)
Back Squat 6 sets (5 5 5 3 3 3)
Shrugs 5 sets (5 5 5 5 5)
Bench Press 5 sets (8 8 8 8 8)
Close-Grip Bench 2 sets (8 8)
Use same formula for choosing poundages as in the regular off season. Start light and increase poundages each set.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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10-21-2022, 12:45 AM #3Registered User
- Join Date: Oct 2022
- Age: 54
- Posts: 51
- Rep Power: 0
Bit of background. I am doing Madcows Incline Bench Press version. I need some help programing accessories effectively. I find programming accessories easier on 4 day work weeks because you can essentially hit them twice. Madcow is 3 days per week and I'd like to find a way to make that work.
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