Madcow 5x5 Training Program
Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM
Squat 95 5 12,5% 60,0% 107 95
Bench 80 5 12,5% 60,0% 90 80
Row 50 5 12,5% 60,0% 56 50
Press 50 6 12,5% 60,0% 58 52
Deadlift 120 5 12,5% 60,0% 135 120
Smallest Plates Available 1,25
Match PRs in Week # 4
All of the turquoise fields are inputs; you should set these to the appropriate values as described below.
Test Weight ..... The maximum weight you've lifted for the given exercise.
Reps ..... The number of reps you've completed at the test weight. Something close to 5 is ideal.
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default. Lower
values will make your initial sets heavier, and thus the program more difficult.
Tonnage Cutoff ..... The weight a set must be (as a percentage of your computed 1RM) before it will be
included in your relevant tonnage numbers. 60% is the program default. This value is
for information purposes only and will not affect your program.
Smallest Plates Available ..... The weight of the smallest plate you have available. The program worksheet will round
all of your work weights according to this value.
Match PRs in Week # ..... The week in which you want to match your previous 5RMs. Week 4 is the program
default. Use a higher value if you need extra recovery time. Do NOT use a lower
value or you'll stall early on, lose motivation and then complain this program
doesn't work. Let it be easy for the first 3 weeks.
La verdad que en banca y en sentadilla tome menos peso que mi reales 5 RM para no estancarme rapido, la rutina tiene una pendiente de crecimiento de carga muy empinada.
