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Also, if I stick to this, by week 12 I should have hit the 1000lb club! By week 4-5 you should be breaking your old personal records, so until then it's supposed to be pretty easy. I still kept my "maxes" the same as before though, so I'm hoping that I regain my former self pretty quickly here. During my one month hiatus, I lost a bit of muscle and I'm finding myself not as strong as before. Here's a screenshot of the spreadsheet and you can see in the red box my workout for today. Some fantastic person created a spreadsheet that is easy to use and follow where you enter how much weight you can normally lift at max, and it calculates exactly what weight to use each workout. Here is some more information on the Madcow program: Because gains are harder to come by, the program ensures optimal recovery, and slowly ramps up weight over the course of weeks. Now the Madcow program is a intermediate lifting program, usually for people that have completed programs such as Rippetoe's Starting Strength.
![stronglifts 5x5 spreadsheet lbs stronglifts 5x5 spreadsheet lbs](http://www.shrinkinguy.com/uploads/2/5/6/2/25627565/852126_orig.jpg)
Needless to say, more and more people are starting to jump on the 5x5 bandwagon. He has a website here: Starting Strength, with lots of useful tips and videos and he also has a book by the same name. It gets people strong pretty quick! It's a program by Mark Rippetoe, a highly regarded coach with 25 years in the fitness industry and 10 years as a competitive power lifter. There is a popular lifting program called Starting Strength, and it is a 5x5 program aimed at people fairly new at lifting weights. To offset the low number of reps, you maintain the work output by increasing the standard 3 sets to 5 sets. 5 reps is less than the usually 8-10 rep standard that many in the fitness world preach, but in order to really get strong, you need to lower the reps and increase your load. Essentially 5x5 programs are structured around the ideology of 5 sets of 5 reps. There's speculation over where exactly this program came from, but these 5x5 programs are nothing new and they have been proven again and again.
![stronglifts 5x5 spreadsheet lbs stronglifts 5x5 spreadsheet lbs](https://db-excel.com/wp-content/uploads/2019/01/stronglifts-5x5-spreadsheet-with-stronglifts-5x5-spreadsheet-luxury-3x3-powerlifting-spreadsheet.jpg)
This new program is called the Madcow Program. Like I mentioned in previous posts, I said I would start a new program to help me break over some of the plateaus I was experiencing. Now I'm finally settled in, I'm back in a routine and going to World's Gym for my weight lifting needs. Moving to Grande Prairie kept me busier than I thought it would, and during the transition I didn't go to the gym for about a month. The idea is to become lean yet still strong, so I have to gain a bit of extra weight when I'm bulking to anticipate the weight loss after. Obviously when I start the conditioning, my weight will drop a bit, maybe settling down around 145lb. Bring my conditioning up (Cut back on strength training and focus on circuit training ~5-8% body fat) Join the 1000lb club (Deadlift, bench, and squat must add up to at least 1000lb)ģ. Bulk up via strength training to about 150 lbs (~10-15% body fat is fine)Ģ. More proof that these variants work on the vast majority of the population can be found on the excellent “ StrongLifts” website which features its own variant of Bill Starr’s 5×5.I've probably said this before, but here are my fitness goals:ġ. Proof of concept that Rippetoe’s novice routine works isn’t only found by the five star rating that “Starting Strength” receives regularly on, but also in numerous threads like this one on the Net. Workouts A and B alternate on 3 non-consecutive days per week. Grip work can be added to the end as needed too. In the case of arms, the biceps/triceps already get enough growth stimulation from heavy presses, rows and chins.Ībdominal work can be used as a cool-down. Additional supplementary exercises can be added, but very sparingly. All the sets shown (3 sets of 5) are all working or “live” sets, not counting warmup sets.