Proper way to do 5x5? (madcow method)

[Dr Pump]

I am wondering if this is the way to do 5x5, the madcow method. I have interpreted the madcow's 5x5 as best i could. I will say how i think it is. I have also attached an example of monday workout. Please correct me if i am wrong.

Example for monday. Squat is 5x5. Start with the WA (warm ups). one warm up set (110lb) for a sufficient number of reps (eg. 12 reps). 2nd WA (130lb) (12 reps). With each WA set the weight progresses, until you've done all five. Then you start the real sets. five sets of five rep with the same weight (200lb). So all up you have done 10 sets of squats (WA and real Sets combined)

Bench is 1x5. five WA, each set weight gets heavier, no emphasis on reps just till u feel sufficient. Then just one set of five reps.

Row is the same.

Is this correct?

And is it with each succesive workout you up the weight or each week you up the weight? Cause the next time u bench from monday is friday, should i up the weight on friday or keep the same and just up on monday next week.

And lastly is wednesday squat suppose to be a breather? its suprisingly easy!

Thanks in advance for your insight on this very promising program.

 

[Guinness5.0]

Warmups are up to you, though I would suggest being thorough (hindsight is 20/20 and I think the nagging aches I'm experiencing would be less aggravating had I placed more emphasis on warmups). That said, don't wear yourself out on 'em either. IMO a ten minute light cardio session, a couple sets with the bar for high reps, then keep it at 5 reps for warmups too.

For 1x5's keep the reps on the way up at 5 also, but they'll be fairly easy til the top set. The idea is that these are a little less taxing from a volume standpoint. You'll be able to handle a bit more weight for your top set than your 5x5 sets, but not leaps and bounds more. Example- for my last run week four I used 295 for my top set of bench @ 1x5, and just barely missed 285 on my last set of 5x5. It's like a 3% difference.

As for upping the weight, think of the 1x5's and the 5x5's as separate entities- bump your 1x5 weight each week as well as your 5x5 weight. Example: if you were to fail on a 1x5 attempt for monday's bench, you should still do your 5x5 bench on friday as planned- you would repeat the weight you failed at next monday. Is that clear?

Wednesday's squat is meant to be fairly easy. it serves to keep the overall load up during the volume phase.

BTW I can't see the thumbnail you attached (only platinum members can). How long have you been working out? If it's less than a couple years you would probably be better served by the single-factor variant of the program.

 

[Dr Pump]

hmmm.. i think i get it now

i'll tell u what i interpreted.
1) warm ups are done for any ammount of sets till you feel sufficiently warmed up. Reps to be kept at 5.

2) 1x5 and 5x5 are 2 different things

3)weight increases made each successive week.

4)Wednesday squat is suppose to be easy

The way i feel atm is that i can keep doing friday squats. I seem to be just a bit sore from wednesday but can still do 1x5. Reckon i should leave the entire friday workout for deload and intensity instead of cutting it out? or will this lead to overtraining? I just cant seem to accept that working out 2 times a week will actually be better than my old 6x a week workouts!

and the image i attached, where can i upload it so everyone can see it?

Thanks Guiness5.0 been a big help

 

[blut wump]

hmmm.. i think i get it now

i'll tell u what i interpreted.
1) warm ups are done for any ammount of sets till you feel sufficiently warmed up. Reps to be kept at 5.

2) 1x5 and 5x5 are 2 different things

3)weight increases made each successive week.

4)Wednesday squat is suppose to be easy

The way i feel atm is that i can keep doing friday squats. I seem to be just a bit sore from wednesday but can still do 1x5. Reckon i should leave the entire friday workout for deload and intensity instead of cutting it out? or will this lead to overtraining? I just cant seem to accept that working out 2 times a week will actually be better than my old 6x a week workouts!

and the image i attached, where can i upload it so everyone can see it?

Thanks Guiness5.0 been a big help

I've copied your post to the main 5x5 thread and answered it there. These questions are coming up ever more often and they might as well be in the main thread where more people are likely to see them.

Guinness5.0, the thumbnail is just a little chart with sets along the top and Squat/Bench/Row down the side all waiting to be filled in at the workout.

Main thread here:
http://www.elitefitness.com/forum/showthread.php?p=5277298#post5277298

 

[Guinness5.0]

yeah Blut gave a great response over on the main thread. Check it out Doc.