My Quest to COMPETE - BEAT THE DISEASE!

[blut wump]

The general recommendation in the Bill Starr / Madcow 5x5 is to knock off 10-15% of the top set for each prior set. Once you build up some decent conditioning, though, you can handle a flatter ramp, starting closer to your top set. It's entirely down to what you can handle and what you need to stimulate your muscles.

If you go for the steeper ramp that you describe then you'll have more energy left for the top set. When you're on gear or simply better conditioned, you recover much faster in the gym and are less affected by earlier sets and can thus work harder during the overall workout.

 

[JKurz1]

Thanks....do either one of you (Tone?) think you could draw me up or paste a routine that incorporates powermovements and some aux. too? Only problem is, I'd love it to be 6 days a week....I think I can recover, if not I'll adjust. I'd say 4-5 days and incorporate HIIT sprint or cardio, but thats the last thing I need right now......If I did do a 5 day, maybe I'd carb cycle taking in 2 high, 2 medium and 2 low days with one refeed.....

 

[BiggT]

Jeff, this is just something off the top of my head...if it is something you like, feel free to tweak it.....this would have you in the gym 6 days/week.

Monday

Flat Bench
Incline Dumbells
Dips
Skull Crushers

Tuesday

Back Squat
Deadlift
Leg Curls


Wednesday

OFF

Thursday

Front Squat
Lunges
Barbell Rows


Friday

Push Press
Close-Grip Bench
Flat Dumbell Bench
Triceps Pushdowns

Saturday

Back Squat
Chins
Shrugs


Sunday

Biceps and Abs...whatever you like to do for them

 

[JKurz1]

Jeff, this is just something off the top of my head...if it is something you like, feel free to tweak it.....this would have you in the gym 6 days/week.

Monday

Flat Bench
Incline Dumbells
Dips
Skull Crushers

Tuesday

Back Squat
Deadlift
Leg Curls


Wednesday

OFF

Thursday

Front Squat
Lunges
Barbell Rows


Friday

Push Press
Close-Grip Bench
Flat Dumbell Bench
Triceps Pushdowns

Saturday

Back Squat
Chins
Shrugs


Sunday

Biceps and Abs...whatever you like to do for them

i love it.....what kinda set rep scheme for each??

 

[BiggT]

For sets/reps, the most important thing is to hold them constant while gradually upping the poundages you handle....here is just an idea

Monday

Flat Bench ( 4x7, add weight each set)
Incline Dumbells ( 4x12)
Dips (3 sets, once you get 3x15 with bodyweight, add some weight to knock reps down to 8-ish)
Skullcrushers (4x10)

Tuesday

Back Squat (5x5, add weight each set, then 1 backoff set of 8-12)
Deadlift (5x5, add weight each set)
Leg Curls (4x10)

Wednesday

OFF

Thursday

Front Squat (4x8, add weight each set)

Lunges (3x8, add weight each set)

Barbell Rows (5x5, add weight each set, then 1x8-12 as a backoff)

Friday

Push Press (5x5, add weight each set)

Close-grip bench (4x8, add weight each set)

Flat Dumbell bench (3x12-15)

Triceps Pushdowns (3x8-12)

Saturday

Back Squat (5-5-5-5-3 (add weight each set, do the triple with 5lbs more than Tuesday's top set of 5, use this weight for Tuesday's top set of 5 the following week)....then 1 backoff set of 8-12.

Chins ( 3 sets to failure, add 1 total rep each week, when you get all 3x12, add some weight to knock the reps down to 8-ish)

Shrugs (3 sets of 12....I prefer jump shrugs, but if you're not comfy with them, regular shrugs will be fine)

Sunday

Biceps and abs....however you want to do 'em.

 

[JKurz1]

lol 225 245 255 265 thennnnnn 275 x 5 hell yaaaaaa member sept 22 when I was sweatn 275x1? pge back a few problm I'd rt now I can't move I gotta get a prebed meal in but I feel so fattt sux my bdyweight has been 168 to 171 for 3 wks 10th wk of test mtbe the dose is still barely gettn me to norml......fuck

 

[BiggT]

Sweet deadlifting.....eat up, bro.....315x5 will be here before you know it.

 

[JKurz1]

I dont think that routine is physcially possible bro.....sqautin that heavy three times a week....? My trainer says the same. My legs are shot for a good 4 days post squating...he also said you are either gonna start the 5x5 to ridiculously light, or simply not be able to progress.....

 

[SgtSlaughter]

My legs are shot for a good 4 days post squating..

Mine used to be shot for 4+ days too when squating once a week... or once a month (lol).

It's called conditioning. The body adapts. You're legs will NOT be sore after a couple weeks bro.

BiggT correct me if i'm wrong but the front squat day Thursday would be a light day... 2 "heavy" days...

 

[Quadsweep]

I dont think that routine is physcially possible bro.....sqautin that heavy three times a week....? My trainer says the same. My legs are shot for a good 4 days post squating...he also said you are either gonna start the 5x5 to ridiculously light, or simply not be able to progress.....

I am a trainer (14 years) and I agree with your trainer as well, Your CNS simply cannot adapt to that kind of stress. one light one heavy max...I ama Dorian type training advocate as long as ones joints can take it. To much volume in most cases results in over training and regression.

Quad