My squat, deadlift, row, and bench all went up 25 to 35 pounds in 7 weeks and I used to weigh 153-155 when i stepped on the scale, and now its around 162-163 (i have no clue exactly how much i gained, and its not fat cuz i can see my abs as well as i could before). And yes, I know I’m small (i was 125 same height 3 years ago), but I’ve never grown like this on any other program.
Has anybody else tried this program and been successful on it? It bares some resemblance to the higher weight, higher frequency, lower volume, compound lift programs on T-Nation, but is different in many respects.
If you haven’t tried this program, what do you think about it from looking at the link… and I would recommend it because a lot of guys have gotten really big and really strong using it (and what else are we here for?)
That is just an excellent program. I’ve made great gains using it as well.
The person who introduced me to that program (my boss) uses it annually. This year he set a Maine PL record for his age/weight class (49 y.o. @ 220-ish) and used only the Advanced version of Madcow 5x5 to prep.
Awesome… so everyone has something good to say. I’m really pumped for my next cycle because I’m going to be in Thailand and the gym there is really old school - no machines, no lights, no AC, and communal drinking cup haha
Yep, done it exclusively this year. Dropped 24 pounds and improved strength for the first three months until I got pneumonia. Just about fully recovered now, so back on it tomorrow.
just did the first session today, does anyone feel like the three movements arent enough volume? I felt like I was only pushing myself on my last set and slightly exerting myself on the 2nd last set
[quote]jtg987 wrote:
just did the first session today, does anyone feel like the three movements arent enough volume? I felt like I was only pushing myself on my last set and slightly exerting myself on the 2nd last set[/quote]
That’s normal. Wait until the weight gets heavy. You will be singin’ a different tune =)
[quote]jtg987 wrote:
just did the first session today, does anyone feel like the three movements arent enough volume? I felt like I was only pushing myself on my last set and slightly exerting myself on the 2nd last set[/quote]
Muuuuaaaahaaaaa haaaaaa!! Much… evil… laughter…
That’s about right. Give it time. In a few weeks if you’re not dreading the heavy(er) days, you can always adjust the spreadsheet set interval down to give you more volume (tonnage).
I’m in the third week–it’s already hard. I just started at a new gym, and all the bars are fat! I guess life is throwing some much needed grip training at me. Squats are fine, rows should be too (using straps). Bench and overhead press feel different. Cleans (which I put in for deads) are suffering big time. I just ordered some liquid chalk, hopefully that’ll help, because I’ll be at this gym for a few months.
I’m on week five and I love it. Already progressing. The website I went to has you download an Excel spreadsheet which lays it out right in front of you for weights on each set. You type in your 5rm and it plugs the whole program into a printable layout. If you say it’s not taxing you enough, give it a few weeks, you’ll say different.
[quote]son of liars wrote:
I’m on week five and I love it. Already progressing. The website I went to has you download an Excel spreadsheet which lays it out right in front of you for weights on each set. You type in your 5rm and it plugs the whole program into a printable layout. If you say it’s not taxing you enough, give it a few weeks, you’ll say different.[/quote]
[quote]jtg987 wrote:
just did the first session today, does anyone feel like the three movements arent enough volume? I felt like I was only pushing myself on my last set and slightly exerting myself on the 2nd last set[/quote]
Arent you meant to use a 5RM though? so only the first 2 sets can be performed to the full 5? I may be wrong, i am not totally familiar with this madcow version…
Or do you use a 7RM where only the last 2 sets are challenging?
Monday of week 4 will have you performing 5 reps at 50% of top weight, 5 sets at 62.5%, 5 reps at 75%, 5 reps at 87.5% and 5 reps at 100%. That’s the 5x5 in this instance. All the other weeks work the same, but the top set is a different weight (lighter than your 5rm weeks 1-3, heavier than your 5rm weeks 4+). Once you plateau, you go back four weeks and “reset”. Either on one specific exercise if all the others are progressing, or all the exercises if you are plateauing big time.
Arent you meant to use a 5RM though? so only the first 2 sets can be performed to the full 5? I may be wrong, i am not totally familiar with this madcow version…
Or do you use a 7RM where only the last 2 sets are challenging?
Joe[/quote]
pretty much it sets it up so the first few sets are just a warm up then the 2nd last set it warm up/work set, and the final is a work set. if you click the link at the top and read the program it explains it all…When you download the spreadsheet you input numbers of lifts for example with bench press the other week i did 120kg for 2 reps, so i put that in and it calculates your 1 rep max and how much you should lift for each set…just doing what the spread sheet set out…my tested one rep max for bench is 125kg, on the spread sheet it says that my one rep max is 123.5kg…so i guess its pretty close
It’s really important to read and understand the information on the site, intermediate or advanced versions, before you jump into this program. Read and read again.
If you change a column, the whole spreadsheet changes, so I save out the original spreadsheet I start with, and then make dated copies as I start going if I adjust the numbers in the spreadsheet.