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  1. #1
    Registered User DesiredDad77's Avatar
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    Question Wanting to Move Beyond StrongLifts

    I had been doing Stronglifts a little over a year up until last April. In April I had a medical issue that prevented me from working out. I recently got back into working out and started StrongLifts again. I was thinking that with just getting going again with SL I thought this might be a good opportunity to move beyond SL into a new program. I was hoping to get some recommendations from the community on what programs might be a good next step from SL. Would to stay on a 3 day a week program like SL. For what it is worth I am a 42 year old male. Thanks, looking forward to the responses.
    Regards,
    DesiredDad77

    =============================

    BP: 180 lbs. x 5 x 5
    OP: 140 lbs. x 5 x 5
    DL: 245 lbs. x 5 x 5
    SQ: 210 lbs. x 5 x 5
    BR: 155 lbs. x 5 x 5
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  2. #2
    Crawling back under rock OldFartTom's Avatar
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    If you liked Stronglifts and it fitted your goals, then the logical progression is MadCow, even Stronglifts says so!

    https://stronglifts.com/madcow-5x5/#gref
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Right, Madcow is a good next step if you've been running Stronglifts. Also some form of 5/3/1.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by OldFartTom View Post
    If you liked Stronglifts and it fitted your goals, then the logical progression is MadCow, even Stronglifts says so!

    https://stronglifts.com/madcow-5x5/#gref
    Came here to say just this
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  5. #5
    Crawling back under rock OldFartTom's Avatar
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    Sorry, just seen the the MadCow xls on Stronglifts site requires you to sign up for something. If you Google MadCow you should find it elsewhere as it's very popular (and not owned by Stronglifts). Even a few cheap phone apps for it
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 70kg (25/Feb/2021)
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  6. #6
    Registered User DesiredDad77's Avatar
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    So MadCow looks to be the recommendation. I am going to look into this again. I have still be doing StrongLifts, but again getting bored and want to move to something new.
    Regards,
    DesiredDad77

    =============================

    BP: 180 lbs. x 5 x 5
    OP: 140 lbs. x 5 x 5
    DL: 245 lbs. x 5 x 5
    SQ: 210 lbs. x 5 x 5
    BR: 155 lbs. x 5 x 5
    Reply With Quote

  7. #7
    Registered User leidenesLK's Avatar
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    I don’t know what your goals are, but intermediates need more volume than what templates like these promote. Madcows is solid don’t get me wrong, but the volume simply isn’t there for an intermediate. You’ll hit a wall quick and not solely due to its overreaching progression protocols, but because you need more volume. My recommendation would be to run your main lifts as per the madcows program, but include more supplemental, hypertrophy-focused work.
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