Who here has done Madcow's 5x5?

Discussion in 'Fitness & Nutrition' started by tbizzle, Nov 24, 2009.

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  1. tbizzle

    tbizzle you smoke that shit?

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    I've always done BB style splits and aimed for the 8-10 rep range but I haven't lifted in months and I have lost a lot of size and strength this semester. I want to get my strength back over the winter and then start on a routine more focused on hypertrophy in the spring once I've built up a base.

    So what's the general consensus on this routine? I'll be eating a ton this winter so I know I'll grow regardless of what routine I choose, but do routines like this tend to lead to imbalances? It's odd for me to think about doing one shoulder exercise once a week considering the routines I've used in the past.

    I'd link to it for people who don't know what it is, but if you're not familiar with it then I probably don't want your input.
     
  2. Ficus

    Ficus OT Supporter

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    I actually just started it two weeks ago

    so I have no input yet

    but so far it has been atleast enjoyable

    there is a reason it has been around for decades
     
  3. Searcher

    Searcher New Member

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    I used Bill Star's 5x5 routine and I loved it.....
     
  4. grimstone

    grimstone magic murda bag OT Supporter

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    plenty of people have done it it works have fun
     
  5. Thoth

    Thoth OT Supporter

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    do you mean growth of one part over another? or symmetry?

    as long as you stick to compounds and not focus too much on isolations then you should be ok, then as your training hypertrophy in spring you can use more isolations to bring out any parts you are unsatisfied with. like my rear delt for example
     
    Last edited: Nov 24, 2009
  6. grimstone

    grimstone magic murda bag OT Supporter

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    wtf are you talking about
     
  7. Thoth

    Thoth OT Supporter

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    sorry, i realised afterward he meant BodyBuilding and not BarBell :o which changes completely what i was interpreting
     
  8. tbizzle

    tbizzle you smoke that shit?

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    :rofl:


    but yea, I've read that people seem to "enjoy" it more than most splits which I'm looking forward to. I've never done anything close to this.
     
  9. tbizzle

    tbizzle you smoke that shit?

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    And my squat has always been awful
     
  10. Ficus

    Ficus OT Supporter

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    yea up until now ive always done more isolated workouts, this is the first compound workout ive ever done, im overdue for a compound style workout

    never done power cleans before, and i must say i really really like them :)
     
  11. tbizzle

    tbizzle you smoke that shit?

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    I plugged what I expect to be my 5RMs into the spreadsheet and it has me progressing at a much slower rate than i usually do when starting out. For example, last year around this time i began lifting again and my bench went from 125x5 to 150x5 in less than 4 weeks. The spreadsheet says I won't be touching 150 until week 11, at which point it should be a joke. Should I adjust the workouts based on how heavy the weight feels, leave it as it is, or just do my normal routine for a few weeks until my strength gains begin to slow down?
     
  12. grimstone

    grimstone magic murda bag OT Supporter

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    you could always just test your maxs. if its you first time doing it just do adjust later
     
  13. Ficus

    Ficus OT Supporter

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    what weight and RM do you have set for the initial?
     
  14. tbizzle

    tbizzle you smoke that shit?

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    same weights i started with last year. Seems to be where my strength usually starts off whenever I take a long break (4+ months in this case)
    125x5 bench
    185x5 dead
    115x5 squat
    70x5 military press
    110x5 Bent over row

    I've never powercleaned before nor do I know anyone who has or who could properly critique me, so I'm not even going to try it at this stage. Just trying to build up strength with the compound lifts I already know and am comfortable using.
     
  15. Hallock

    Hallock New Member

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    I did it and didn't like it, I had/have better progression using Rippetoes or a modified version thereof.
     
  16. Kozzy McKoz

    Kozzy McKoz OT Supporter

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    i did it back in HS for football

    it definitely works.
     
  17. THE mister juice

    THE mister juice jfk→sea

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    i use it for bench/deads/rows/press

    then i do 20 rep squats
     
  18. tbizzle

    tbizzle you smoke that shit?

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    fuck me...how long have you been doing that? I've always wanted to try it. 99% sure i'd puke, shit & piss myself, and pass out all at the same time.
     
  19. THE mister juice

    THE mister juice jfk→sea

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    just 3 weeks now :rofl:

    it makes me want to give up and cry. I might switch to the regular 5x5 though :o
     
  20. tbizzle

    tbizzle you smoke that shit?

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    do you do it with your 10RM like the original routine says to?
     
  21. THE mister juice

    THE mister juice jfk→sea

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    i try to, i get pretty close, but i use more of a 12RM. I really start rethinking what i'm doing around the 14th rep, but if you're angry enough you can plow through it
     
  22. grimstone

    grimstone magic murda bag OT Supporter

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    thats sounds like a wonderful way to overtrain. you must not be moving that much weight
     
  23. THE mister juice

    THE mister juice jfk→sea

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    well, it's really only 3 exercises every workout. once I get past the squats I'm fine. And yeah, I'm really not moving much weight, I just started again after like a year and a half of doing nothing
     
  24. <Mark>

    <Mark> A flute without holes, is not a flute. A donut wit

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    If you think that the numbers you are using are too low, take a day before you start and find you something like a 3-5rm and extrapolate your 1rm from that. Then plug your new numbers in. :dunno: That's what I would do. To extrapolate the 1rm from the 3-5rm I use the husker method. (reps x wt used) x .03 + wt used= theoretical 1rm
     
  25. Uglybob69

    Uglybob69 I miss beer.

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    The spreadsheet I have has me hitting my current maxes at the 4th week and it says that is what is supposed to be happening.
     
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