5*5=a strong 1RM?

[binö]

meh, not for me...i get strong at 5*5 but my 1RM doesn't bump much.
what about for you?

 

[djeclipse]

meh, not for me...i get strong at 5*5 but my 1RM doesn't bump much.
what about for you?

I train using the 5 x 5 madcow program (intermediate) and I find that as I make Pr's in the 5 rep range mt one rep max goes up.

For instance for bench my 5 rep[ goes up 25lbs, my one rep goes up 25lbs.

For deads my 5 rep goes up 10lbs, my one rep goes up 15.

But I don't train/ test my one rep max every workout, I'll usually test it on a deload week when I get ready to reset my lifts.

 

[binö]

dj where is a link to madcow's routine?
i've been aimlessly training 5*5 for too long, need some structure

 

[djeclipse]

dj where is a link to madcow's routine?
i've been aimlessly training 5*5 for too long, need some structure

Just google madcow 5 x 5 to find his site. He aslo has many posts on here before he left the board.


Here is the intermediate program

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

The program is simple, but it works.

It's basically Squat, bench Rows on Monday and Friday

Squat (light) Over head Press and Deads on Wed.

I added in Weighted chins on wed and 3 sets of bies and tries along with weighted dips on Fridays.

Abs I try to work every day.

There is a spreadsheet to download on his site, just plug in your 5 rep maxes and it does the math for you.

If you have any questions just ask. Maybe make a journal here.

 

[PoweredUp]

dj where is a link to madcow's routine?
i've been aimlessly training 5*5 for too long, need some structure

Madcow also has a periodized 5x5 that you can view here:

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

 

[djeclipse]

Madcow also has a periodized 5x5 that you can view here:

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

This is a link to the advanced 5 x 5. If you're still making gains on the intermediate 5 x 5 it's best to stay with this as you are adding weight to the bar every week. Where the advanced 5 x 5 is only used when after resetting your lifts in the intermediate you are no longer able to make gains. With the advanced 5 x 5 you are working up to your PR's after a period of time. The gains are a lot slower.

Here is the link to the intermediate 5 x 5 table on his website. It's the exact same page as I gave you but here is a link ot where it;s located on it;s page.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm#CORE_DESCRIPTION:_

I would suggest reading the site, learn why you are doing what you are doing, then download the spread sheet and follow it.

Make a journal or ask questions about it as you go.

The program really works, I've been adding 5lbs to my bench, OHP and 10lbs to my deads for 6-7 weeks now, that's 35lbs to my bench, 55lbs to my deads and 30lbs to my OHP. I am unable to do squats right now because of an injury during soccer, and my rows have stalled, but I gained 20lbs on them.

Some of it is muscle memory, but the program works.

 

[silver_shadow]

yea the reason it's best to do the intermediate over the advanced is that in the former you'll be attempting PRs every week from week 4 onwards. in the latter (not done it myself but from what i remember) it's probably around once in a few weeks. that's too slow if you can make gains faster.

 

[binö]

thanks guys

 

[djeclipse]

yea the reason it's best to do the intermediate over the advanced is that in the former you'll be attempting PRs every week from week 4 onwards. in the latter (not done it myself but from what i remember) it's probably around once in a few weeks. that's too slow if you can make gains faster.

Exactly, the name is just a name, it's better to be on the intermediate for as long as you can as the PR rate is much faster then the Advanced.

At the same time if you are able to make gains on the beginner program (rippetoe's 3 x 5) it's better to stay on that for as long as you can as you are making PR's a few times a week.

Let us know how it goes.