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madcow 5x5

post #1 of 19
8/1/09 at 1:33am
Thread Starter 
weightlifting brahs- is this a good program? about me: -always used my own shitty routines, didn't make much progress -familiar with working out, have decent form, etc - 6'3" 175 lbs -1RM's: bench 180, squat 180, row 180, dead 190, military press 95
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post #2 of 19
8/1/09 at 1:37am
Prions 5x5
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post #3 of 19
8/1/09 at 1:47am
Thread Starter 
Quote:
Originally Posted by Jumbie View Post
Prions 5x5
i do not find your medical jokes to be humerus
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post #4 of 19
8/1/09 at 10:26am
Yes, it's very good. Read his primer on weight training -- it will teach you more about training than years of reading other sources.
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post #5 of 19
8/1/09 at 11:15am
Quote:
Originally Posted by bach View Post
weightlifting brahs-

is this a good program?

about me:
-always used my own shitty routines, didn't make much progress
-familiar with working out, have decent form, etc
- 6'3" 175 lbs
-1RM's: bench 180, squat 180, row 180, dead 190, military press 95

Am I the only one who finds it weird that your 1RM's for bench, squat, and row are the same, and your dead is only 10 lbs heavier?
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post #6 of 19
8/1/09 at 11:25am
Quote:
Originally Posted by Thomas View Post
Am I the only one who finds it weird that your 1RM's for bench, squat, and row are the same, and your dead is only 10 lbs heavier?
You are not. edit - link to what I assume is the training primer why mentioned above: http://www.geocities.com/elitemadcow...ing_Primer.htm
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post #7 of 19
8/1/09 at 3:25pm
Quote:
Originally Posted by Thomas View Post
Am I the only one who finds it weird that your 1RM's for bench, squat, and row are the same, and your dead is only 10 lbs heavier?

Nope.
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post #8 of 19
8/1/09 at 3:29pm
Is this what you are refering to?

http://www.geocities.com/elitemadcow...Linear_5x5.htm

I have been wanting to find/try a 5x5 program for some time now but never looked into it.... are their other kinds besides the "madcow"?
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post #9 of 19
8/1/09 at 6:11pm
Thread Starter 
Quote:
Originally Posted by Thomas View Post
Am I the only one who finds it weird that your 1RM's for bench, squat, and row are the same, and your dead is only 10 lbs heavier?
hmmm. i didn't actually do 1RM's, just used heavy weight for each exercise, recorded the # of reps, and plugged the data into an equation. here's the input i used: exercise weight reps Squat-------155----6 Bench-------155----6 Row---------135----10 Dead--------165----6 Military------85-----4 my deadlift probably seems weird because i guessed it. by the time i finished squats my legs were cramping up (haven't worked the legs for mucho tiempo) and i didn't want to risk injury. it's a conservative estimate.
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post #10 of 19
8/1/09 at 8:04pm
Quote:
Originally Posted by pg600rr View Post
Is this what you are refering to?

http://www.geocities.com/elitemadcow...Linear_5x5.htm

I have been wanting to find/try a 5x5 program for some time now but never looked into it.... are their other kinds besides the "madcow"?

Stronglifts.com has a 5x5 that I hear is pretty good.
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post #11 of 19
8/2/09 at 10:59am
5x5 is a wicked routine. Look into 5/3/1 if you are capable too.
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post #12 of 19
8/2/09 at 3:57pm
Quote:
Originally Posted by ZackyBoy View Post
5/3/1 if you are capable too.

What % of your 1rm max are you supposed to do with each set?
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post #13 of 19
8/2/09 at 3:57pm
Quote:
Originally Posted by johnnymick View Post
Stronglifts.com has a 5x5 that I hear is pretty good.

whats the diff. between stonglifts and madcow?
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post #14 of 19
8/2/09 at 6:27pm
Different exercises, primarily.

Stronglifts has you do a lot of bodyweight work (pull-ups, inverted rows, etc.) instead of the power cleans or bent-over rows of other programs.
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post #15 of 19
8/3/09 at 2:10pm
Quote:
Originally Posted by bawlin View Post
What % of your 1rm max are you supposed to do with each set?
I suggest you look up the whole program. The waves differ with every week but staple is 10% off your 1RM plus the suggested loading, while adding 10 pounds to squat/dead and 5 to military/bench every cycle of 4 weeks. Each mesocycle has 4 microcycles or "waves". Wave 1. Warmup, 75%x5, 80%x5, 85%x5 Wave 2. Warmup, 80%x3, 85%x3, 90%x3 Wave 3. Warmup, 75%x5, 85%x3, 95%x1 Wave 4. (deload) - 60%x5, 65%x5, 70%x5
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