madcow 5x5 questions

[ajaygill]

First of all i'm gonna try this program hearing on the good results, has made me wanna give this program a shot.

I got the spread sheet and on weds there are only 4sets for each excerise is it ment to be like that?

Couple questions deadlifting ones a week is that really enough?

and what do you guys do for supplment work, like do you add in a arm day or maybe a couple more excercises after your w/o

 

[cmarcell]

First of all i'm gonna try this program hearing on the good results, has made me wanna give this program a shot.

I got the spread sheet and on weds there are only 4sets for each excerise is it ment to be like that?

Yes. Don't ask me why, because I'm not entirely sure, but there are only 4 sets on Wednesday

Couple questions deadlifting ones a week is that really enough?

Yes. You're deadlifting heavy. You're hitting a new 5 RM every week. Some even do it every other week. Others go longer.

and what do you guys do for supplment work, like do you add in a arm day or maybe a couple more excercises after your w/o

For the supplement work, just what it calls for. Maybe some shrugs or even pullups on Wednesday. And the curls, tri work and dips on friday. Other than that, nothing. If you're going to go balls to the wall, just keep it simple. I learned that much.

 

[StoneOfFire]

it depends, bro.

if you dont deadlift,
you can alternate dead with powerclean 3x weekly and make gains.

once you get good at it and it really starts kicking your ass you're gonna want to keep it down to about once a week.

my dead is between 365-400 depending on how many reps i do
and i do it once a week only.
kicks my ass so bad i do front squats that day instead of back squats cause both tag teaming me like that will take me out for awhile!

 

[iggy]

i would do all the other lifts on wednesday as it is a light day.
i would also deadlift every wed and incline bench.

when i did my 5x5 i powercleaned every m, f.
squatted m, w, f

just make sure to lift hard and concentrate on the core lifts.

madcow's 5x5

 

[ExtraMile]

Heres what I was gonna do when I was thinkin of doin it:
Monday-
Squats 5x5
Bench 5x5
Row 5x5
BB Half Curl 5x12
Hypers 4x15
Weighted Situps 4x8

Wednesday-
Squats 4x5
Behind Neck Military 4x5
Deadlift 4x5
Romanian Deadlift 3x8
Delt Triad 3x12-15

Friday –
Squats 4x5, 1x3 & 1x8
Bench 4x5, 1x3 & 1x8
Rows 4x5, 1x3 & 1x8
Weighted Dips 3x6
BB Half Curl 3x12
CGBP 3x10

RED IS ASSISTANCE EXERCISES

Yes wednesday is meant to be only 4 sets. If your worried about deads only once per week, looking above you have 1 work set of conv. deads, then 3 work sets of romanians, that will kick your ass if you put everything into it, aswell as that you have hypers on monday and rows twice a week, thats enough for your back.

If your wondering why I have curls twice a week thats because Iv been doing it lately and seen some great results.

 

[nickda40]

hmmmm not sure where you got the 4 sets from..... its 5, heres wat i do and it works wanders bro...

Monday-
Squats 5x5
Bench 1x5
Row 1x5
Curls 2x8
Abs
BB power shrugs 3x5


Wednesday-
Squats 5x5 (80% from mondays weight)
Standing BB Military 5x5
Deadlift 5x5
Weighted Pullups 5x5
Abs

Friday –
Squats 1x5
Bench 5x5
Rows 5x5
Curls 2x8
Abs
BB power shrugs 3x5

5x5- means warm up lightly then same weight 5 sets of 5

1x5- means you are ramping the weights upward in 5 sets (no warmup is needed.

heres a link to the whole thing in laymans terms
Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

 

[ExtraMile]

He got 4x5 on wednesdays from this : 5x5 Calculator

 

[iggy]

good job lil bro.

 

[nickda40]

http://www.elitefitness.com/forum/weight-training-weight-lifting/bill-starrs-5-x-5-program-variation-per-madcow2-thanx-so-here-k-up-now-375215.html=madcows 5x5

 

[ajaygill]

incline vs military? which one?