Madcows 5x5

[1185Bco]

This is simply a log for Madcows 5x5 log. I've been lifting for about 10 years now for aesthetic purposes doing a 4 day split the whole time. Time for a change. I want to add more mass naturally and add strength. Going to give this a shot to see if I can make any strength gains before I move onto something more advanced.

Starting stats -

Height - 6'
Body Weight - 195 lbs
BF % - 11
Bench - 245 for 5
Squat - 280 for 5
Deadlift - 325 for 5
OHP - 145 for 5
Barbell Row - 185 for 5

[1185Bco]

Week 1 - Day 1 05/20/2017

Easy Day. To be expected though.

Squats -
1x5 @ 130lbs
1x5 @ 160lbs
1x5 @ 190lbs
1x5 @ 225lbs
1x5 @ 255lbs

Went deep on all of these. Felt good and strong.

Bench -

1x5 115lbs
1x5 140lbs
1x5 170lbs
1x5 195lbs
1x5 225lbs

Felt good. Elbow was a little sore for last set but overall felt good and easy.

Row -

1x5 85lbs
1x5 105lbs
1x5 130lbs
1x5 150lbs
1x5 170lbs

Assistance/Accessory work

Good Mornings (swapped out hyper extension because gym doesn't have a bench for that)-

2x10 115lbs

Decline Situps (weighted)

3x10 45lbs
1x8 45 lbs

[1185Bco]

Week 1 - Day 2 05/21/2017

Off

Week 1 - Day 3 05/22/2017

Another easy day. Nice to work on my form though. I'm sure it will help in the weeks to come.

Squats -
1x5 @ 130lbs
1x5 @ 160lbs
1x5 @ 190lbs
1x5 @ 190lbs

Went deep on all of these again. Felt strong and it was easy but for some reason my back was hurting with 190 in a specific vertebrae on my back. The heavier squats weren't irritating me on day 1 so I doubt it's anything to be concerned about.

Military Press -

1x5 @ 80lbs
1x5 @ 100lbs
1x5 @ 115lbs
1x5 @ 130lbs

Went smoothly. Had good form the whole time. I'm really hoping to improve my 1RM significantly for this lift.

Deadlift -

1x5 @ 190lbs
1x5 @ 225lbs
1x5 @ 265lbs
1x5 @ 300lbs

Easy money.

Assistance/Accessory work

Pull-Ups Weighted -
1x8 @ 25lbs
2x5 @ 15lbs

This was harder than I expected. I'm good at body weight pull ups, can do 15+ for 3 sets. I wasn't expecting the extra weight to be so much harder to lift. Will definitely keep these as an assistance.

Rear Delt Fly -
3x10 @ 15lbs

Dumbbell Shrug -
3x10 @ 85lbs

[1185Bco]

Week 1 - Day 4 05/23/2017

Off

Week 1 - Day 5 05/24/2017

Squats -

1x5 @ 130lbs
1x5 @ 160lbs
1x5 @ 190lbs
1x5 @ 225lbs
1x3 @ 260lbs
1x8 @ 190lbs

Pain in back was gone. I think I was going too deep than my ROM would allow due to the light weight.

Bench Press -

1x5 @ 115lbs
1x5 @ 140lbs
1x5 @ 170lbs
1x5 @ 195lbs
1x3 @ 230lbs
1x8 @ 170lbs

Bent Over Barbell Row -

1x5 @ 85lbs
1x5 @ 105lbs
1x5 @ 130lbs
1x5 @ 150lbs
1x3 @ 175lbs
1x8 @ 130lbs

Accessory work:

E Z Bar Seated Curls

3x8 @ 65lbs

Skull Crushers

3x12 @ 65lbs

Calf Raises on Leg Press Machine

3x12 @ 450lbs

[1185Bco]

Week 2 - Day 1 05/27/2017

Squats -
1x5 @ 130lbs
1x5 @ 165lbs
1x5 @ 195lbs
1x5 @ 230lbs
1x5 @ 260lbs

Easy.


Bench -

1x5 115lbs
1x5 145lbs
1x5 175lbs
1x5 200lbs
1x5 230lbs

Easy.

Row -

1x5 90lbs
1x5 110lbs
1x5 130lbs
1x5 155lbs
1x5 175lbs

Easy.

Assistance/Accessory work

Good Mornings-

2x10 @ 95lbs

Decline Situps (weighted)

4x12 @ 45lbs

[1185Bco]

Week 2 - Day 2 05/28/2017

Off

Week 2 - Day 3 05/29/2017

Missed two of my accessory/assistance exercises due to the holiday. Gym closed earlier than I thought it was going to. Gonna throw those on the end of my next workout.

Squats -
1x5 @ 130lbs
1x5 @ 165lbs
1x5 @ 195lbs
1x5 @ 195lbs


Military Press -

1x5 @ 85lbs
1x5 @ 100lbs
1x5 @ 120lbs
1x5 @ 135lbs

I felt worked on the last set.

Deadlift -

1x5 @ 195lbs
1x5 @ 235lbs
1x5 @ 270lbs
1x5 @ 310lbs

Felt easy.

Assistance/Accessory work

Pull-Ups Weighted -
(missed)

Rear Delt Fly -
(missed)

Dumbbell Shrug -
3x10 @ 85lbs

Week 2 - Day 4 05/30/2017

Off

[1185Bco]

Week 2 - Day 5 05/31/2017

Had to throw two more accessory exercises on this workout since i missed them on monday. It was a long workout because of that.

Squats -
1x5 @ 130lbs
1x5 @ 165lbs
1x5 @ 195lbs
1x5 @ 230lbs
1x3 @ 270lbs
1x8 @ 195lbs

Felt good.


Bench -

1x5 @115lbs
1x5 @145lbs
1x5 @175lbs
1x5 @200lbs
1x3 @235lbs
1x8 @175lbs

Felt pretty good. Elbow is feeling 100%

Row -

1x5 @90lbs
1x5 @110lbs
1x5 @130lbs
1x5 @155lbs
1x3 @180lbs
1x8 @130lbs

Assistance/accessory exercises -

Weighted pullups -
3x5 @25lbs

Rear delt fly -
3x10 @ 15lbs

Leg press calf raises -

3x12 @ 450lbs

Barbell curls -
2x10, 1x7 @ 85lbs

Skull crushers -

3x10 @75lbs

[1185Bco]

Week 2 - Day 6 06/01/2017

Off

Week 2 - Day 7 06/02/2017

Off

Week 3 - Day 1 06/03/2017

Squats -
1x5 @ 135lbs
1x5 @ 170lbs
1x5 @ 205lbs
1x5 @ 235lbs
1x5 @ 270lbs

Feeling strong on my squats. I already think I can break my PR.

Bench -

1x5 120lbs
1x5 145lbs
1x5 175lbs
1x5 205lbs
1x5 235lbs

Smooth lifts with no struggle. My bench is looking promising, I think I'll have some good increases.

Row -

1x5 90lbs
1x5 115lbs
1x5 135lbs
1x5 160lbs
1x5 180lbs

Assistance/Accessory work

Good Mornings -

2x10 115lbs

Decline Situps (weighted)

4x12 45lbs



Looking forward to next couple of weeks! Form has definitely improved as I'm getting closer to my PR. I was not liking the easy first couple of weeks when I started but now I understand the concept behind it, and it really works. I've put on 3.5 lbs in the past 3 weeks as well.

[1185Bco]

Week 3 - Day 2 06/04/2017

Off

Week 3 - Day 3 06/05/2017


Squats -
1x5 @ 135lbs
1x5 @ 170lbs
1x5 @ 205lbs
1x5 @ 205lbs

Easy money.


Military Press -

1x5 @ 85lbs
1x5 @ 100lbs
1x5 @ 120lbs
1x5 @ 135lbs

Smooth lifts, felt good on it. 135 was a lot easier than last week. I'm definitely gonna make some significant gains on this lift. I think military press is becoming one of my favorites.

Deadlift -

1x5 @ 195lbs
1x5 @ 235lbs
1x5 @ 275lbs
1x5 @ 315lbs

Grip was failing on last set, had to alternate. Back and legs felt great though, will make significant gains on this too I think.

Assistance/Accessory work

Pull-Ups Weighted -

3x5 @ 25lbs

Rear Delt Fly -
3x10 @ 20lbs

Dumbbell Shrug -
3x10 @ 90lbs

[1185Bco]

Week 3 - Day 4 06/06/2017

Off

Week 3 - Day 5 06/07/2017


Squats -
1x5 @ 135lbs
1x5 @ 170lbs
1x5 @ 205lbs
1x5 @ 240lbs
1x3 @ 275lbs
1x8 @ 205lbs

275 x 3 made me feel worked but each rep was deep and wasn't overly difficult


Bench -

1x5 @ 120lbs
1x5 @ 145lbs
1x5 @ 175lbs
1x5 @ 205lbs
1x3 @ 240lbs
1x8 @ 175lbs

Easy.

Row -

1x5 @ 90lbs
1x5 @ 115lbs
1x5 @ 135lbs
1x5 @ 160lbs
1x3 @ 185lbs
1x8 @ 135lbs

Easy.

Assistance/accessory exercises -

Leg press calf raises -

1x12 @ 450lbs
2x12 @ 500lbs

Standing E Z Bar curls -

1x12 @ 65lbs
2x8 @ 85lbs

Skull crushers -

3x12 @75lbs

[1185Bco]

Week 3 - Day 6 06/08/2017

Off.

Week 3 - Day 7 06/09/2017

Off.

Week 4 - Day 1 06/10/2017


Squats -
1x5 @ 140lbs
1x5 @ 170lbs
1x5 @ 205lbs
1x5 @ 240lbs
1x5 @ 275lbs (PR tied)

For some reason during my last set I was feeling a little light headed from using the valsalva maneuver. The weight went up smoothly though. Definitely have gained strength during this 4 week ramp up as my 5 rep PR has become significantly easier and I go way deeper than parallel now.

Bench -

1x5 120lbs
1x5 150lbs
1x5 180lbs
1x5 210lbs
1x5 240lbs (PR tied)

Same as with the squat, my 5 rep PR was way easier than before and I had perfect form. Bar to chest, paused, no bounce.

Row -

1x5 95lbs
1x5 115lbs
1x5 140lbs
1x5 160lbs
1x5 185lbs (PR Tied)

Easy money.

Assistance/Accessory work

Good Mornings -

2x10 115lbs

Decline Situps (weighted)

4x12 45lbs



Well I can tell that switching to this routine will definitely not be a waste of time. I will be making increases on all my lifts PRs next week that is for sure. Im ready for week 5 already!

[1185Bco]

Week 4 - Day 2 06/11/2017

Off.

Week 4 - Day 3 06/12/2017


Squats -
1x5 @ 140lbs
1x5 @ 170lbs
1x5 @ 205lbs
1x5 @ 205lbs



Military Press -

1x5 @ 90lbs
1x5 @ 105lbs
1x5 @ 125lbs
1x5 @ 140lbs (PR tied)

Hmmm. As easy as 135 was last week, 140 this week was surprisingly difficult. Last rep saw form start to break down.

Deadlift -

1x5 @ 205lbs
1x5 @ 245lbs
1x5 @ 285lbs
1x5 @ 325lbs (PR tied)


Assistance/Accessory work

Pull-Ups Weighted -
3x5 @ 25lbs

Rear Delt Fly -
3x10 @ 20lbs

Dumbbell Shrug -
3x12 @ 90lbs

[1185Bco]

...

[1185Bco]

Disregard last post. Messed up and didn't fix the dates and it wont let me edit for some reason.


Week 4 - Day 4 06/13/2017

Off.

Week 4 - Day 5 06/14/2017


Squats -
1x5 @ 140lbs
1x5 @ 175lbs
1x5 @ 210lbs
1x5 @ 245lbs
1x3 @ 280lbs
1x8 @ 210lbs

Weird popping sensation in my knee on the 6th set of 210 8 times. No pain, no after effects that I've noticed. We'll see next week how it feels.


Bench -

1x5 @ 120lbs
1x5 @ 150lbs
1x5 @ 180lbs
1x5 @ 210lbs
1x3 @ 250lbs
1x8 @ 180lbs

Easy.

Row -

1x5 @ 95lbs
1x5 @ 115lbs
1x5 @ 140lbs
1x5 @ 160lbs
1x3 @ 190lbs
1x8 @ 140lbs

Easy.

Assistance/accessory exercises -

Leg press calf raises -

3x12 @ 500lbs


Standing barbell curls -

2x10, 1x8 @ 85lbs


Skull crushers -

3x10 @ 80lbs

[1185Bco]

Week 4 - Day 6 06/15/2017

Off.

Week 4 - Day 7 06/16/2017

Off.

Week 5 - Day 1 06/17/2017


Squats -
1x5 @ 140lbs
1x5 @ 175lbs
1x5 @ 210lbs
1x5 @ 245lbs
1x5 @ 280lbs (new PR)

Again felt light headed during last set...but on the bright side...NEW PR!

Bench -

1x5 125lbs
1x5 155lbs
1x5 190lbs
1x5 220lbs
1x5 250lbs (New PR)

Killed it. No struggle at all.

Row -

1x5 95lbs
1x5 120lbs
1x5 145lbs
1x5 165lbs
1x5 190lbs (New PR)

Easy money.

Assistance/Accessory work

Good Mornings -

2x12 115lbs

Decline Situps (weighted)

4x12 45lbs


This program definitely works. Even for intermediate/advanced bodybuilders looking to get stronger and put on more size. I'm so glad I gave it a shot. I encourage anyone reading this beyond the beginner phase to try it as well, you wont regret it!

[1185Bco]

Week 5 - Day 2 06/18/2017

Off.

Week 5 - Day 3 06/19/2017


Squats -
1x5 @ 140lbs
1x5 @ 175lbs
1x5 @ 210lbs
1x5 @ 210lbs



Military Press -

1x5 @ 90lbs
1x5 @ 110lbs
1x5 @ 125lbs
1x5 @ 145lbs (New PR hit)

Last rep was difficult but I got it.

Deadlift -

1x5 @ 205lbs
1x5 @ 250lbs
1x5 @ 290lbs
1x5 @ 330lbs (New PR hit)

Weighted Pullups -
2x5,1x6 @ 25lbs

Dumbbell Shrugs -
3x12 @ 95lbs

Reverse Dumbbell Fly (Bench) -
3x10 @ 20lbs

[1185Bco]

Week 5 - Day 4 06/20/2017

Off

Week 5 - Day 5 06/21/2017


Squats -
1x5 @ 140lbs
1x5 @ 175lbs
1x5 @ 210lbs
1x5 @ 245lbs
1x3 @ 290lbs
1x8 @ 210lbs

Felt good.


Bench -

1x5 @ 125lbs
1x5 @ 155lbs
1x5 @ 190lbs
1x5 @ 220lbs
1x3 @ 255lbs
1x8 @ 190lbs

Easy.

Row -

1x5 @ 95lbs
1x5 @ 120lbs
1x5 @ 145lbs
1x5 @ 165lbs
1x3 @ 190lbs
1x8 @ 145lbs

Easy.

Assistance/accessory exercises -

Leg press calf raises -

1x12 @ 500lbs
2x12 @ 540lbs


Standing EZ Bar curls -

3x8 @ 85lbs


Skull crushers -

3x8 @ 85lbs

Gonna be another round of PRs next week. The 3 rep sets this workout were easy on me. Squats were more difficult than bench and row but shouldn't pose a problem. Looking forward to week 6!

[1185Bco]

Week 5 - Day 6 06/22/2017

Off.

Week 5 - Day 7 06/23/2017

Off.

Week 6 - Day 1 06/24/2017


Squats -
1x5 @ 145lbs
1x5 @ 180lbs
1x5 @ 220lbs
1x5 @ 255lbs
1x5 @ 290lbs (new PR)

This last set took a lot out of me. I feel like i barely finished. It might be because my baby was waking me all night the night before so i didnt sleep well. But either way i finished and got my second PR!

Bench - 

1x5 130lbs
1x5 160lbs
1x5 190lbs
1x5 225lbs
1x5 255lbs (New PR)

Had to do the last set twice, not because i failed but because some idiot who i asked to spot me kept pointlessly assisting me. Luckily the second set of 255 with my wife spotting me properly and not touching the bar resulted in me easily completing the set like I knew I should...and another PR!

Row - 

1x5 95lbs
1x5 120lbs
1x5 145lbs
1x5 165lbs
1x5 190lbs

I think the spreadsheet ****ed up because the weights were the exact same as last week....

Assistance/Accessory work

Good Mornings -

2x12 115lbs

Decline Situps (weighted)

4x12 45lbs

Overall a good day but im pissed about the barbell row being the same numbers as last week. Either way i still walked out with new PRs.

[1185Bco]

Week 6 - Day 2 06/25/2017

Off.

Week 6 - Day 3 06/26/2017


Squats -
1x5 @ 145lbs
1x5 @ 180lbs
1x5 @ 220lbs
1x5 @ 220lbs



Military Press -

1x5 @ 90lbs
1x5 @ 110lbs
1x5 @ 125lbs
1x5 @ 145lbs (PR tied)

Again as with the rows on day 1 this copied the weights from last week so I tied my PR instead of breaking it.

Deadlift -

1x5 @ 215lbs
1x5 @ 255lbs
1x5 @ 300lbs
1x5 @ 340lbs (New PR hit)

Weighted Pullups -
3x6 @ 25lbs

Dumbbell Shrugs -
3x12 @ 100lbs

Reverse Dumbbell Fly (Bench) -
3x12 @ 15lbs

[Charlescheeze]

How are you finding the program? Any noticeable fatigue now you are starting to hit PRs?

I've milked my novice gains and was looking at running Madcows myself hence the interest.

[1185Bco]

Week 6 - Day 4 06/27/2017

Off.

Week 6 - Day 5 06/28/2017


Squats -
1x5 @ 145lbs
1x5 @ 180lbs
1x5 @ 220lbs
1x5 @ 255lbs
1x3 @ 295lbs
1x8 @ 220lbs

Starting to struggle with the weight, but my form is still holding up.


Bench -

1x5 @ 130lbs
1x5 @ 160lbs
1x5 @ 190lbs
1x5 @ 225lbs
1x3 @ 260lbs
1x8 @ 190lbs

Still feeling easy.

Row -

1x5 @ 95lbs
1x5 @ 120lbs
1x5 @ 145lbs
1x5 @ 165lbs
1x3 @ 195lbs
1x8 @ 145lbs

Easy.

Assistance/accessory exercises -

Leg press calf raises -

3x12 @ 540lbs


Standing EZ Bar curls -

2x10, 1x8 @ 85lbs


Skull crushers -

3x12 @ 85lbs

[1185Bco]

How are you finding the program? Any noticeable fatigue now you are starting to hit PRs?

I've milked my novice gains and was looking at running Madcows myself hence the interest.

Thank you dor your reply. The program is great! I myself have been lifting for over 10 years but was mainly focused on bodybuilding and this is still doing wonders for me. 5 lbs gained in these 6 weeks and hitting all my PRs with no signs of stopping. Fatigue is minimal, usually only feel it during day 5 of the squats especially on the heavy triple. I highly recommend it!

[banjoman23]

This program definitely works. Even for intermediate/advanced bodybuilders looking to get stronger and put on more size. I'm so glad I gave it a shot. I encourage anyone reading this beyond the beginner phase to try it as well, you wont regret it!

Truth. Madcows is a great routine. IMO, every lifter who's actually dedicated to being in this game for the long haul should give it a run at some point.

Nice log man.

[1185Bco]

Week 6- Day 6 06/29/2017

Off.

Week 6 - Day 7 06/30/2017

Off.

Week 7 - Day 1 07/01/2017


Squats -
1x5 @ 150lbs
1x5 @ 185lbs
1x5 @ 220lbs
1x5 @ 260lbs
1x5 @ 295lbs (new PR)

Third squat PR.

Bench -

1x5 130lbs
1x5 165lbs
1x5 195lbs
1x5 230lbs
1x5 260lbs (New PR)

Barely got the last rep on set 5.


Row -

1x5 100lbs
1x5 120lbs
1x5 145lbs
1x5 170lbs
1x5 195lbs (New PR)




Assistance/Accessory work

Good Mornings -

2x12 115lbs

Decline Situps (weighted)

4x12 45lbs

Worried about my bench progression now. We'll see if i make 265 next week.

[1185Bco]

Truth. Madcows is a great routine. IMO, every lifter who's actually dedicated to being in this game for the long haul should give it a run at some point.

Nice log man.

Thank you! And thanks for stopping by my log. I whole heartedly agree with you. I only wish I had done it sooner. My strength and size would have been so much more advanced by now.

[1185Bco]

Week 7 - Day 2 07/02/2017

Off.

Week 7 - Day 3 07/03/2017


Squats -
1x5 @ 150lbs
1x5 @ 185lbs
1x5 @ 220lbs
1x5 @ 220lbs


Military Press -

1x5 @ 95lbs
1x5 @ 115lbs
1x5 @ 130lbs
1x5 @ 150lbs (New PR hit)


Deadlift -

1x5 @ 220lbs
1x5 @ 265lbs
1x5 @ 305lbs
1x5 @ 350lbs (New PR hit)

Weighted Pullups -
3x6 @ 25lbs

Dumbbell Shrugs -
3x12 @ 100lbs

Reverse Dumbbell Fly (Bench) -
3x12 @ 15lbs

[1185Bco]

Week 7 - Day 4 07/04/2017

Off.

Week 7 - Day 5 07/05/2017


Squats -
1x5 @ 150lbs
1x5 @ 185lbs
1x5 @ 220lbs
1x5 @ 260lbs
1x3 @ 305lbs
1x8 @ 220lbs

305 was killer. Form is still holding up but definitely not ideal. Still going deep but feel myself wobbling a bit while pushing through the lift.


Bench -

1x5 @ 130lbs
1x5 @ 165lbs
1x5 @ 195lbs
1x5 @ 230lbs
1x3 @ 265lbs
1x8 @ 195lbs

Easy lift on my heavy 3.

Row -

1x5 @ 100lbs
1x5 @ 120lbs
1x5 @ 145lbs
1x5 @ 170lbs
1x3 @ 200lbs
1x8 @ 145lbs

Easy.

Assistance/accessory exercises -

Leg press calf raises -

2x10, 1x8 @ 590lbs


Standing Barbell Curls -

3x10 @ 85lbs


Skull crushers -

3x12 @ 85lbs

Good day. This workout had me sweating throughout it.