Life after Stronglifts

bakes0310

bakes0310

bakes0310

Soldato
Joined
22 Oct 2004
Posts
13,625
Finished stronglifts about 2 months ago and I went onto a very similar program. Its very similar to stronglifts and also its kinda like mad cow:p
Infact it was meant to be mad cow but im from somerset so English aint my strongpoint. Anyway im 2 months on the program and heres how it looks:

Monday session (moderate)
squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x125kg
set 4: 5x135kg
set 5: 5x145kg (Working weight)

BB Bench 5x5
warmup on bar
set 1: 5x50kg
set 2: 5x55kg
set 3: 5x60kg
set 4: 5x62kg
set 5: 5x67kg (working weight)

BB Rows 5x5
set 1: 5x60kg
set 2: 5x65kg
set 3: 5x67kg
set 4: 5x70kg
set 5: 5x75kg (working weight)

Wednesday session (light day) (last two sets on squat is working weight)
Squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x115kg
set 3: 5x130kg
set 4: 5x140kg (working weight)
set 4: 5x140kg (working weight)

OHP 5x5
warmup on bar
set 1: 5x30kg
set 2: 5x35kg
set 3: 5x37kg
set 4: 5x42kg
set 5: 5x47kg (working weight)

Deadlift 5x5
warmup on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x120kg
set 4: 5x130kg
set 5: 5x142kg (working weight)

Friday (heavy day) 3reps instead of 5
Squats 5x3
warmup on bar and a couple of sets with 60kg
set 1: 3x100kg
set 2: 3x120kg
set 3: 3x135kg
set 4: 3x142kg
set 5: 3x152kg (working weight)

Bench 5x3
warmup on bar
set 1: 3x60kg
set 2: 3x65kg
set 3: 3x67kg
set 4: 3x70kg
set 5: 3x72kg (working weight)

BB rows
warmup with 60kg 2 sets
Set 1: 3x65kg
set 2: 3x70kg
set 3: 3x72kg
set 4: 3x75kg
set 5: 3x80kg (working weight)

These weights were from last week, and ive had to readjust the moderate and light session weights as I was doing the calcualtions wrong. Thanks to Icecold for helping figure it out :)
 
Heavy Day 3reps instead of 5
Squats 5x3
warmup on bar and a couple of sets with 60kg
set 1: 3x100kg
set 2: 3x120kg
set 3: 3x135kg
set 4: 3x142kg
set 5: 3x152kg (working weight)

Bench 5x3
warmup on bar
set 1: 3x57kg
set 2: 3x60kg
set 3: 3x62kg
set 4: 3x65kg
set 5: 3x67kg (working weight)

BB rows
warmup with 60kg 2 sets
Set 1: 3x65kg
set 2: 3x70kg
set 3: 3x72kg
set 4: 3x75kg
set 5: 3x82kg (working weight)

WideGrip pullups 5 reps

Last set on squats im not too happy with the depth so ill be repeating that next week. Bench I had no energy in me today and wimped out on the weights and didn't do my last set at 75kg:rolleyes:
BB rows last set I may lower to 80kg as I wasn't being strict with my back.
Not a good session by the sounds of it, but I did do all my sets, I just had a bad day.
 
Last edited:
My PB from powerlift totals in the powerlifting thread.
20th May 2014
bakes0310 -------- 70+ / 147+ / 180 -------------------- [82] ------397
Bench/Squat/Deadlift
 
Last edited:
Nice lifting!

the "medium, light, heavy" days still don't seem to make much sense to me as not only the volumes, but the intensity does not seem to match up to the MadCow spreadsheets I've seen.

Practically, you're only shuffling volume, and at the intensities you're hitting (assuming 152*3 is your 3RM) are above 85% for the last two sets of all three days.

I would strongly suggest taking icecold's advice and using the MadCow routine.

If you insist on working it this way, I'd would take the last two sets off your light day and stick them in at 120-130kg.
 
mrthingyx said:
Nice lifting!

the "medium, light, heavy" days still don't seem to make much sense to me as not only the volumes, but the intensity does not seem to match up to the MadCow spreadsheets I've seen.

Practically, you're only shuffling volume, and at the intensities you're hitting (assuming 152*3 is your 3RM) are above 85% for the last two sets of all three days.

I would strongly suggest taking icecold's advice and using the MadCow routine.

If you insist on working it this way, I'd would take the last two sets off your light day and stick them in at 120-130kg.
Click to expand...

Yep that was the weights I was doing last week where I was doing it a bit wrong. I will be taking about 10-15kg off my moderate session and about 20kg off the light. Ill only be upping the weight by 2kg if I complete the heavy session.
That's how I went wrong I upped the weight after every session so I ended up catching up with my heavy day:p
 
(moderate)
squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x120kg
set 4: 5x127kg
set 5: 5x135kg (Working weight)

BB Bench 5x5
warmup on bar
set 1: 5x50kg
set 2: 5x55kg
set 3: 5x60kg
set 4: 5x62kg
set 5: 5x65kg (working weight)

BB Rows 5x5
set 1: 5x60kg
set 2: 5x65kg
set 3: 5x67kg
set 4: 5x70kg
set 5: 5x75kg (working weight)

Everything went fine apart from my last set on bench I missed out by two reps.
 
(light day) (last two sets on squat is working weight)
Squats 5x5
warmup on bar and two sets on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x115kg
set 4: 5x122kg (working weight)
set 4: 5x122kg (working weight)

OHP 5x5
warmup on bar
set 1: 5x30kg
set 2: 5x35kg
set 3: 5x37kg
set 4: 5x42kg
set 5: 5x47kg (working weight)

Deadlift 5x5
warmup on 60kg
set 1: 5x100kg
set 2: 5x110kg
set 3: 5x120kg
set 4: 5x130kg
set 5: 5x145kg (working weight)

Everything went well, no problems. Squats is still fun on a light day,fact:p
 
(heavy day) 3reps instead of 5
Squats 5x3
warmup on bar and a couple of sets with 60kg
set 1: 3x100kg
set 2: 3x120kg
set 3: 3x135kg
set 4: 3x142kg
set 5: 3x152kg (working weight)

Bench 5x3
warmup on bar
set 1: 3x60kg
set 2: 3x65kg
set 3: 3x67kg
set 4: 3x70kg
set 5: 3x72kg (working weight)

BB rows
warmup with 60kg 2 sets
Set 1: 3x65kg
set 2: 3x70kg
set 3: 3x72kg
set 4: 3x75kg
set 5: 3x80kg (working weight)

Managed all, so weights going up next week:)
 
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