Madcows

Erich Kriegler · 11 Oct 2013 at 17:53

5'10
69kg, I was 57kg when I started.

Deadlift - 140kg x 5
Squat - 107.5kg x 5
Bench - 70kg x 3
OHP - 45kg x 5

I was a bit stronger back in June, but didn't lift/eat properly over summer. My strength is coming back pretty quickly though.

As the title says I'm doing Madcows, I've just completed week 6.

I'm currently eating roughly 2600-2800 calories and around 150 grams of protein.

Nate Silvers · 12 Oct 2013 at 00:27

Keep it up.

Never heard of Madcows, is it better than stronglifts? We're at almost the same strength on all the lifts, that's strange.

Erich Kriegler · 12 Oct 2013 at 14:12

Wouldn't say better, it's a strength routine you'd do after stronglifts. The progression is slightly slower.

Nate Silvers · 12 Oct 2013 at 15:08

Ah right I'll give it a try in a few years. I heard you do 3 reps and 5 sets after stronglifts.

Erich Kriegler · 14 Oct 2013 at 10:11

All for five reps

Squat

55
67.5
80
95
107.5

Bench

35
45
52.5
62.5
70 (PR)

Rows
35
45
52.5
62.5
70

Somnambulist · 14 Oct 2013 at 12:58

Nate Silvers said:
Ah right I'll give it a try in a few years. I heard you do 3 reps and 5 sets after stronglifts.

Madcow uses the same exercses, but instead of it being a flat 5x5 the intensity varies on different days and it's typically not a flat weight 5 sets of 5, since it's aimed at the lifter who can't keep adding weight to the bar every week.

Nate Silvers · 14 Oct 2013 at 22:27

Ah I get ya, makes sense if it's for stronger people. I'm still progressing on strong lifts at the moment. Some weeks I can't add weight but after 2-3 sessions it again goes up.

Erich Kriegler · 16 Oct 2013 at 18:15

No gym today

My neck is ****ed. First time I've had to miss a workout in quite a while.

AndrewNR · 16 Oct 2013 at 19:09

kcon1 said:
All for five reps

Squat

55
67.5
80
95
107.5

Bench

35
45
52.5
62.5
70 (PR)

Rows
35
45
52.5
62.5
70

Seems odd to have the first 2 or 3 sets so far below what you can actually do? There are only 2 sets where you probably have to 'work' the rep?

Erich Kriegler · 16 Oct 2013 at 19:23

I'm just following this spreadsheet

stronglifts.com/wp-content/uploads/stronglifts-madcow-5x5.zip

Can someone tell me if this is right? Or should it be 5x5 with the same weight?

AndrewNR · 17 Oct 2013 at 17:59

Looking at the spreadsheet it looks like you're following it properly. I assume it's like SL just the last 1 or 2 sets must be harder (heavier or more of them) than they are doing 5 sets with the same weight, I guess.

Erich Kriegler · 17 Oct 2013 at 18:17

Yeah, I got a bit confused because I think there's an advanced version of this routine that used straight sets.

Erich Kriegler · 18 Oct 2013 at 17:31

Not a good day today

Failed my bench and rows. I'm going to eat more and repeat the week.

MY squat felt really solid though and I was happy with them.

Erich Kriegler · 18 Oct 2013 at 17:57

Erich Kriegler · 25 Oct 2013 at 22:53

Had one of the best workouts I've had in a long time.

I failed my bench last week and the weights in general felt really heavy. Today though they were light and my form felt solid.

Squat 112.5kg x 3 easy
Bench 72.5kg x 3 could have got two more
Rows 70kg x 5 easy