Current max is 200lbs been on madcows for 27 weeks and got no gains on bench. Every other lift went up squats/dls very well. Can someone offer me a good routine that I can progress on?
[quote]Chaotic2 wrote:
Current max is 200lbs been on madcows for 27 weeks and got no gains on bench. Every other lift went up squats/dls very well. Can someone offer me a good routine that I can progress on?[/quote]
I am making excellent progress on 531. I started it at the end of August after a one year plateau and have been hitting PRs every cycle starting with the 3rd. My 6 rep max is up to 290 from 265.
Week 1 - work 5’s starting at 50%
Week 2 - work 3’s starting at 50%
Week 3 - work 2’s starting at 50%
Week 4 - work up to 3x8 at 50%
Week 5 - same as week 1
Week 6 - same as week 2
Week 7 - work singles starting at 80% (50%x5 60%x3 70%x2 then 80%x1 and keep going up)
Week 8 - same as week 4
Work up until you miss the required reps or stop when you know the next jump won’t allow the required reps.
Depending on your ability, you should make 10 or 20lb jumps, but whichever you decide for a single training session, keep the jumps the same. Don’t have one set jumping 20 and the next jumping 10.
I generally use 45/25/10 lb plates to accomplish this - it keeps it very simple for me.
Week 7 you have an option. Keep doing singles making the normal jumps or make the bigger jumps and try for a new PR w/o all the extra volume. It’s simple and very effective. Don’t need to compute percentages. Move some weight. My bench at 2 yrs of training was at 310 and training this way I am at 360 at the 3 year mark - 50lbs in 1 year.
You get all the volume you want, you get the heavy training you want and it’s all auto regulating dependent upon how you feel that day. You don’t have to worry about hitting a certain number. Just get in the required reps.
Let’s say you’re doing 5’s and you can’t get 275x5 so you stop at 245x5. The next time you’ll be doing 3’s so you’ll be able to get to the 275lb weight then.
In all honestly, most programs w/ a variation in intensity from week to week will work. I like this because I don’t have to sit down and calculate a bunch of percentages and have to hit a pre-determined plan. This is the best auto regulating program out there and will add a lot of weight to your lifts and by far the most simple to apply.
Focus on the main lifts and very little on the assistance stuff. For bench only make sure you have one big rowing day and one day of either incline or military press for reps. 3 days/week.
[quote]Chaotic2 wrote:
Current max is 200lbs been on madcows for 27 weeks and got no gains on bench. Every other lift went up squats/dls very well. Can someone offer me a good routine that I can progress on?[/quote]
How much do you weigh, how old are you, are you running Madcow as is, and are you doing anything diet wise?
Verification to my program