You didn’t load correctly. The whole idea of this training is to start light and increase load on a weekly basis, ramping up to new maxes as you "overload’ for a few weeks, and then reset.
I suck at KGs but would have done something like this:
Week one: ramp to 35 kg x5
Week two: ramp to 37.5 kg x5 (increasing ramp sets as well)
Week three: ramp to 40k kg x5 (increasing ramp sets as well)
Week four: ramp to 42.5 kg x 5 (increasing ramp sets as well)
As a general principle, you should never do the exact same set/rep scheme for a given exercise multiple workouts in a row. You should always strive to progress in some way.
Progress on the bench press and OHP takes time. For most people (those without a genetic propensity for upper body strength), getting a strong bench/OHP takes a couple years at least. Even 5lbs / week isn’t sustainable for very long (if it were, everyone would add 250 lbs to their bench every year, right?). Punisher has a good point above about volume and assistance, as well.
But the reality is that consistency and time and caloric surplus and a variety of training approaches are necessary for most people to get very strong on the upper body lifts. So don’t get discouraged about slow bench/ohp progress. Focus on training correctly and consistently.
EDIT: micro plates (smaller than 1.25 kg) can be very helpful as well, especially for OHP.
You didn’t load correctly. The whole idea of this training is to start light and increase load on a weekly basis, ramping up to new maxes as you "overload’ for a few weeks, and then reset.
I suck at KGs but would have done something like this:
Week one: ramp to 35 kg x5
Week two: ramp to 37.5 kg x5 (increasing ramp sets as well)
Week three: ramp to 40k kg x5 (increasing ramp sets as well)
Week four: ramp to 42.5 kg x 5 (increasing ramp sets as well)
As a general principle, you should never do the exact same set/rep scheme for a given exercise multiple workouts in a row. You should always strive to progress in some way.
Progress on the bench press and OHP takes time. For most people (those without a genetic propensity for upper body strength), getting a strong bench/OHP takes a couple years at least. Even 5lbs / week isn’t sustainable for very long (if it were, everyone would add 250 lbs to their bench every year, right?). Punisher has a good point above about volume and assistance, as well.
But the reality is that consistency and time and caloric surplus and a variety of training approaches are necessary for most people to get very strong on the upper body lifts. So don’t get discouraged about slow bench/ohp progress. Focus on training correctly and consistently.
EDIT: micro plates (smaller than 1.25 kg) can be very helpful as well, especially for OHP.[/quote]
I used the spreadsheet calculator to calculate what weight to use. it worked fine for the other major lifts, but that is probably because the percentage difference was greater.
I have been looking on ebay for some micro plate and they are surprisingly expensive.
What do you suggest I do re: my OHP? Should I roll back 4 weeks and try again and add assistance work? If so, do you have any recommendations? This questions is targeted at both you and Punisher.
I can’t actually vouch for the Texas Method, so my solution would involve running a different program. I’m not sure if you want to go down that avenue.
[quote]T3hPwnisher wrote:
I can’t actually vouch for the Texas Method, so my solution would involve running a different program. I’m not sure if you want to go down that avenue.[/quote]
I’m doing madcow 5x5 ATM. All advice is welcome.
[quote]T3hPwnisher wrote:
I can’t actually vouch for the Texas Method, so my solution would involve running a different program. I’m not sure if you want to go down that avenue.[/quote]
I’m doing madcow 5x5 ATM. All advice is welcome. [/quote]
Sorry, same premise.
I am a big advocate of 5/3/1, just because of the flexibility of the assistance work along with the AMRAP approach on the final set. I find that the two are pretty beneficial, especially for upper body training. I feel like variety is pretty essential for the press too, as it can progress slower than the other lifts, and sometimes hitting different movements/angles can allow one to still progress by nature of performing something different. Instead of hitting a wall over and over again, you do something different and come back to the movement latter.
Ultimately, I’d have to ask, what are your goals? Like, I saw you want to increase strength on certain lifts, is there a reason it has to be those lifts?
[quote]T3hPwnisher wrote:
I can’t actually vouch for the Texas Method, so my solution would involve running a different program. I’m not sure if you want to go down that avenue.[/quote]
I’m doing madcow 5x5 ATM. All advice is welcome. [/quote]
Sorry, same premise.
I am a big advocate of 5/3/1, just because of the flexibility of the assistance work along with the AMRAP approach on the final set. I find that the two are pretty beneficial, especially for upper body training. I feel like variety is pretty essential for the press too, as it can progress slower than the other lifts, and sometimes hitting different movements/angles can allow one to still progress by nature of performing something different. Instead of hitting a wall over and over again, you do something different and come back to the movement latter.
Ultimately, I’d have to ask, what are your goals? Like, I saw you want to increase strength on certain lifts, is there a reason it has to be those lifts?[/quote]
I have done some research on 5/3/1. I didn’t start using 5/3/1 because I thought it was a tad too advanced for my level, perhaps not.
My goal was to add mass when I started lifting. As my lifts started going up I became addicted to getting stronger.I fond it easier to judge progress through numbers rather than just looking in a mirror. I set a few strength gaols for myself to reach. they aren’t directly related to any sport or anything. I’d just like to be strong in the compound movements.
I have done some research on 5/3/1. I didn’t start using 5/3/1 because I thought it was a tad too advanced for my level, perhaps not.
My goal was to add mass when I started lifting. As my lifts started going up I became addicted to getting stronger.I fond it easier to judge progress through numbers rather than just looking in a mirror. I set a few strength gaols for myself to reach. they aren’t directly related to any sport or anything. I’d just like to be strong in the compound movements.
[/quote]
For some reason there is a myth about 5/3/1 requiring a certain level of ability before being used, and I can’t tell where it originates from. If I were to start all over again, it would be what I would’ve picked to carve out a foundation.
I feel like, with your goal of increased strength, it would work. I liked the BBB assistance template to start out with, as it overcame a lot of the concern people had with lack of volume/frequency. I basically switched the movements, such that, if I was 5/3/1 benching, I’d do 5x10 of press, and vise versa. This meant I got to train each lift twice a week versus once. Jim has also put out a lot of full body templates and such.
I think given that you’re 3-4 weeks into Madcow you might as well stick with it for a few more weeks, as long as the primary lifts are going up. Generally I’d say it’s worth sticking with any program for at least 6 weeks before switching. It’s really not a lot of time in the grand scheme, and more likely than not the next few weeks will lead to new PRs. All that happened is you missed 1 rep in the OHP, not that big a deal - you don’t necessarily have to throw everything out the window.
That said, 5/3/1 BBB is a good choice for a program with more volume, if you can lift 4 times / week. I think it would be a great option to do right after Madcow, since the switch from new heavy PRs (5 RM) to lower intensity, higher volume/ assistance work is a good change of pace.
As far as OHP next week, there are basically 3 options. 1) Re-attempt the same weight 2) Reset and work back up 3) Keep increasing the weight but lower reps/volume. E.g do something like 30x3, 35x3, 40x3, 45x3. It’s up to you. Personally I’d probably do Option 3, as long as very confident you can get all the reps.
EDIT: I also just saw Jim Wendler posted a new 3-day full body 5/3/1 template on his website which looks pretty awesome.
Sorry for the late reply. I have had a very busy weekend.
Thanks for the insight Pwnisher. I have done some research and 5/3/1 seems to be well respected by T-Nation members. Since I have started madcow I am going to take crazes advice and continue for another few weeks.In the long run a few weeks shouldn’t make a difference. When I change next time, 5/3/1 is what I will do. I have taken you advice regarding the volume. I decreased the set interval from 15% to 10%. it has made the workout more feel more intense. Time will tell.
I started week 5 today and all went well.My reps were a little messy, but I got them. When Wednesday comes around I will lower the ohp reps and increase the weight.
My squat, row and bench have all increased. My dead lift has stalled so I will reset that. My OHP 1RP max hasn’t improved much, but I have noticed I’m able to push out more reps at a lighter weight.
So far Madcow is going well. I have noticed that my shoulders have become very tight. it’s evident when doing my first set of low bar squats. I will have to incorporate a mobility drill soon, or else some stretching after my workout?
I only have a Olympic bar so my bicep curls have been less than stellar.
[quote]Murraynt wrote:
I finished my 8th week yesterday.
My squat, row and bench have all increased. My dead lift has stalled so I will reset that. My OHP 1RP max hasn’t improved much, but I have noticed I’m able to push out more reps at a lighter weight.
So far Madcow is going well. I have noticed that my shoulders have become very tight. it’s evident when doing my first set of low bar squats. I will have to incorporate a mobility drill soon, or else some stretching after my workout?
I only have a Olympic bar so my bicep curls have been less than stellar. [/quote]
yep stretch postworkout especially the pecs, adding a rear delt move for a few sets on the higher volume day is also something to try
Tight shoulders are an issue most lifters have to deal with, at some point. I suggest investing in a band or two and doing 100 band pull-aparts every workout, in between sets. Stretching is also a good idea.
I have impediment some chest stretches and band pulls into my work out. I normally split the reps up into 5 sets of 20. It has helped my shoulder loosen out a small bit.
Progress has ground to a halt for the last two weeks. Now I’m stuck in a predicament.
‘Cut’ for a few weeks or run another instance of Madcow with the 4 week build up.
If progress has really ground to a halt then you could reset the weights and build back up over 4 weeks. You will likely be able to squeeze out a few weeks of new PRs if you do this, depending on the lifts. However, you’d probably be better served by switching some training variables at this point. For example, switching to the Texas Method or 5/3/1 for a few months. You can always come back to Madcow later, and it will feel “fresh” and you will probably make better progress on it then.
[quote]craze9 wrote:
If progress has really ground to a halt then you could reset the weights and build back up over 4 weeks. You will likely be able to squeeze out a few weeks of new PRs if you do this, depending on the lifts. However, you’d probably be better served by switching some training variables at this point. For example, switching to the Texas Method or 5/3/1 for a few months. You can always come back to Madcow later, and it will feel “fresh” and you will probably make better progress on it then.
[/quote]
x2 switch to something else for a couple months then can come back to madcow
[quote]Murraynt wrote:
This is what I’ve done for the last 4 weeks excluding pull ups the assistance work on friday. I rounded the weight to the nearest 2.5kg. [/quote]
Perhaps I’ve misread your spreadsheet but Isn’t the 5x5 volume work working sets all at the same weight? Otherwise, how is it different from the Friday work?
EDIT: my mistake, thought this was the Texas method.
I have reset my row and OHP. My squat and bench have failed, but I am yet to reset them.
I skipped my session on Friday as the bottom of my back was sore/tired form the previous two workouts.
The only concern I have with Texas method is that I will only be doing 5 reps of dead lifts a week.
Prior to Madcow I only did Romanian dead lifts, thus my traditional dead lift form was brutal and as a result is weaker than my squat. I have narrowed my stance and grip since and it’s feeling a lot more comfortable.
If your deadlift is progressing, does it matter if you’re doing 1 set or 10? If you’re really concerned, replace the cleans with 2 sets of deadlifts@90%. Perhaps light RDL instead of back raises but that is probably overkill
There’s also no reason you can’t just keep using the deadlift progression from Madcow while doing the Texas Method. I.e. 5 ramping sets of 5 to a top set. It’s very similar to TM, you’d just do 5s for every warm-up set basically.
I just started my first day of Texas method. I downloaded a spreadsheet from reddit and plugged my numbers in. I may have started my squat a bit high, Friday will tell.
It took about one hour and 15 minuets to finish my workout.
Some aspects of the Texas methods are confusing me.It could just be the spreadsheet.
Should I be aiming to ‘just’ get 5 reps on Friday or should I be trying for as many as possible?
Should I be adding 2.5 kg to my squat every week or 5kg every second week? The two spreadsheets I have contradict each other.
@tsantos I decided not to mess with the current dead lift template and keep it simple.