Some Questions About 5x5 Program

Training Beginners
1

I just went and did my first workout for Madcow’s 5x5 program. I noticed some things that I have questions about.

  1. I did RDL’s 2x6 instead of hypers. Do I do my max amount of weight even for the first weeks, or do I ease into my max like the core lifts?

  2. Should I still rest 2 minutes between every set, even those first sets where it isn’t hard?

  3. I don’t like doing sit-ups because they seem to hurt my back more than work my abs. Does anyone know an alternative ab movement that works well?

I thought I had more questions, but I forgot them. So if anyone can answer these questions, that would be great.

2

For the record, I’ve never done madcows. I have done Ripps, so I’ll take a crack at your questions and hope Zep or TheDude sees this.

  1. ease into them.
  2. Two minutes between work sets, when you feel ready between warm-up sets.
  3. Hanging leg raises. Planks.
3

[quote]Otep wrote:
For the record, I’ve never done madcows. I have done Ripps, so I’ll take a crack at your questions and hope Zep or TheDude sees this.

  1. ease into them.
  2. Two minutes between work sets, when you feel ready between warm-up sets.
  3. Hanging leg raises. Planks.[/quote]

1)agree
2)agree
3)agree

Personally, I do 1 minute between sets. I find that any more, for me, isn’t necessary. Gets a good sweat going.

I personally find that hypers are the safest for me. I know its a pain to hold onto the plates, but I can get a good squeeze at the top.

Abs. Do whatever. Do whatever works and isn’t uncomfortable. Maybe rope crunches from a pulley.

4

So for easing into RDL’s, Biceps, and Triceps, the first 3 weeks should be less then what I can do, just like my core lifts? Do I still try to up the weight every workout for the RDL’s, Biceps, and Triceps or do I up the weight whenever I feel like I can?

5

rdl is a supplemental exercise using lighter weight because the idea is to isolate hips and keep the hams under constant tension for the entire set. stay with higher reps and do not go near max weight for an rdl. just my opinion.

6

So I shouldn’t be doing the max amount of weight I can for 2x6 of RDL’s? Should I still feel sore from the RDL’s? I did 155 2x6 yesterday (most I could do for 2x6), and my hamstrings are pretty sore today.

7

Someone on another topic said that I could just drop the RDL’s. Does this seem like a good idea? His logic behind this (and it makes sense) is that the posterior chain is already being worked fairly well with the core lifts, so RDL’s aren’t needed. What do you guys think?

8

If you are comfortable with your RDL form, after having eased into them as suggested, then add weight. No need to avoid doing an appropriate weight. If 155 is what works for 2x6 and sufficiently exhausts you, then so be it. RDL is just like any other exercise; once you master the form, pile on the weight … but never in reverse order.

9

Regarding dropping RDL’s, I cannot agree or disagree. Find what works for you, experiment. Personally, I find that squats do not sufficiently hit my hamstrings; I feel it bigtime in my glutes and quads. Some people don’t. Even conventional deadlifts do not shock my hamstrings as much as I would like. This is why I like good-mornings.

If your posterior chain needs to be brought up (weak), then I see no point in dropping RDL’s.

So, in sum, do not drop the RDL’s, especially if you are seeing size and strength gains. That is my advice. Considering this was your FIRST workout there is no way to tell whether it was effective or not. The first time I did squats 2 years ago I thought they were stupid so I stopped. Bad move.

10

[quote]fisch wrote:
I just went and did my first workout for Madcow’s 5x5 program. I noticed some things that I have questions about.

  1. I did RDL’s 2x6 instead of hypers. Do I do my max amount of weight even for the first weeks, or do I ease into my max like the core lifts?
    [/quote]

I found I had issues with overtraining in my lower back with even doing the hyper extensions. The squats, rows, and deadlifts beat my shit up. RDL’s will be even worse.

My recommendation is either do the extensions or nothing at all. I don’t think they’re necessary, unless you have a glaring low back weakness.

[quote]fisch wrote:
2. Should I still rest 2 minutes between every set, even those first sets where it isn’t hard?
[/quote]

Rest as you need to. I need like 4 minutes between the second to last and last set, but I only take about 1 minute on the first two.

11

[quote]fisch wrote:
So I shouldn’t be doing the max amount of weight I can for 2x6 of RDL’s? Should I still feel sore from the RDL’s? I did 155 2x6 yesterday (most I could do for 2x6), and my hamstrings are pretty sore today.[/quote]

i wouldn’t do rdl’s with any weight you can’t postitively control for every rep. rdl’s are used as a supplement,weight is not as important as form - hips back, back straight, and shins vertical. figure your rdl @ about 65% of your max dl.

that said if you think they are working for you keep doing them, but be aware you are not doing a lot of weight right now. when you get stronger the chance of injury will increase dramatically especially when think about the leverages involved and the fact that your back is the fulcrum. for this reason rdl’s are not, as someone said above, just like any other exercise that you pile the weight on. when you start moving real weight your form will fatigue at the end of your set, the weight will get a little forward and your back will get a lesson in multiplying forces.