Madcow 5 × 5 is a training program that I recommend you do when you are no longer moving up your squats with the help of StrongLifts 5 × 5. It is aimed at intermediate lifts.
When switching from StrongLifts 5 × 5 to Madcow 5 × 5 depends on your body weight and age. A 30-year-old boy weighing about 200 pounds should usually switch after reaching the 300-meter squat. The lighter / harder you are, the sooner / later you go to Madvor.
Origin Madeleine. A few years ago, "Madwork" was a user of EliteFitness.com, who spent a lot of afternoon on the phone with Olympic coach Glenn Pendlai MS In 2005, he began to publish everything he learned about non-existent Geocities (backup site here). No one knows who he is, he seemed to disappear from all the forums he visited in mid-2007.
The two most important works in Madvorsk were his Intermediate and Advanced programs. This is his intermediate training program, which is now widely known as Madcow 5 × 5. The program is similar to the Texas method, since Madvork spent a lot of time on the phone with the creator of the Texas method – trainer Glenn Pendley MS.
Madlov vs Strong Lifts 5 × 5. In Madkov you will still do all the StrongLifts 5 × 5 exercises, including 3x / week squats. But since now you are an intermediate lift, moving with a lot of weight, the program introduces 3 modifications to optimize recovery after more intense workouts (recovery is vital for increasing strength) …
- No more than 5 sets of 5 with the same weight. Instead, you will build up sets: increase your weight with each set, for example, when you warm up and finish with a heavy set of 5 repetitions (1 × 5). Accelerated sets are lighter than 5 × 5 across, especially since you now have to squat about 300 pounds.
- Training is no longer training. You will no longer add weight 3 times a week, because your body does not restore it quickly already once at an intermediate level. Instead, you increase your weight on a weekly basis – every week you'll lift 5 pounds more than the previous week.
- No more heavy squats 3 times a week. Wednesday is a light squat day, where you will squat on less weight than on Monday and Friday. This bright day gives you additional physical and mental recovery for a workout on Friday.
Understand that none of the above modifications will benefit you unless you are an intermediate athlete. You always gain strength faster on StrongLifts 5 × 5, because the weight increases by 5lb 3 times a week. Forget about increasing your Squat by 120 pounds in just 8 weeks using Madcow. 10lb per month on your squat more realistic. If this is not so much, understand that it is still 120 pounds a year.
How does Madkovka. Remember the 1 × 5 stand for stackable sets – 4 sets of 5 repetitions with an increase in weight, until you reach your last heavy set of 5. Here is a template that I recommend you follow …
Wednesday’s 2 × 5 sit-ups are easier than Monday for recovery. 1 × 3 on Friday also increased – 4 sets of 5 repetitions with an increase in weight, then a heavy three. This is followed by a light folding set of 8 repetitions.
To choose a starting weight, simply paste your numbers into the excel file, you will automatically know how much you need to lift each workout, for each exercise and for each set.
Remember that the launch is too light than too heavy – let it be easy in the first weeks, focus on the technique and speed, and only strive to break the PR, starting from the 4th week. For more information, read the original Madcow manual here.
Success stories in Madcock. The first member of StrongLifts, James G. (42, United States), who worked in Madwork for 5 months. Today is James Deadlifts 520lb.
The next member is StrongLifts Vlad (39 years old, Denmark), one of my former private clients, who made Madkov for 20 weeks after 6 months of SL5x5. Vlad Deadlifts 550lb today.
Finally, a member of StrongLifts Lucas (24, Netherlands), who made Madcow 3 months. It was his second round, Lucas made a mistake, starting with Madwok for the first time, when he only squatted 50 kg, and did not start with StrongLifts 5 × 5. Do not make the same mistake. He wins the 2nd round …
- Body weight: from 79 kg to 84 kg (+ 5 kg)
Squatting: 130 kg to 150 kg (+ 20 kg)
Traction force: from 150 kg to 160 kg (+ 10 kg)
Bench: 90 kg to 97.5 kg (+ 7.5 kg)
Obviously, Madkovka works, or it will not be such a popular training program. I strongly recommend that you try as soon as you no longer gain strength with StrongLifts 5 × 5. Do not forget to send me your success story for at least 3 months (ideally 5).
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