This 5x5 workout spreadsheet saves me a lot of time and prints out nicely so I can take it to the gym. Recently I also created a landscape version to include. Download: PDF Stronglifts 5×5 Spreadsheet (kg version) Related. Thank you Gregor. I use a Mac though and can’t read or edit.xls document.
Recently I got lots of e-mails on. All of the people wanted me to analyze their programs and say what I think about them. Some of them even wanted me to try their program.
I try to answer all of my e-mails. But I get really bored to write the same thing over and over again. So I decided to write another post on basics. Specifically on 5 x 5 strength template.
I really like this approach and always amazed how it gets lost and returns, then again gets lost, then returns again etc. But first of all, let’s take a look at some history of this famous training template.
5 x 5 Strength Training Template in History and Its Variations Well, I don’t really know whether old-timers used exactly 5 sets of 5 reps. I think, that they came up with something like this at some point. Lots of coaches attribute invention of 5 x 5 system to Bill Starr and his famous book The Strongest Shall Survive: Strength Training for Football. I admit I haven’t read it yet. But it is on my to-read list. Here’s a quote and original template from the book (that I found ): “These are 3 basic exercises used by weightlifters to increase their strength.the football player (and you can insert Martial Artist, Fighter, whatever there) must work for overall body strength as opposed to specific strengthening exercises.In other words the athlete should be building total leg strength rather than just stronger hamstrings.
He should be seeking overall strength in his shoulder girdle rather than just stronger deltoids.the program is fast, simple and, most importantly, effective. ↓. Gin Hi Alex, I’ve been doing vertical push pull, horizontal push pull, front squat & deadlift, 3×3, 1 rep shy of failure, repeating the same routine 6 days a week, adding weight when it feels appropriate, & took 1-3 week full rest when it feels necessary. It took a while for my body to adapt though, and it’s been a year & a half now. The result, I got leaner & stonger, and the muscles gained were functional & efficient, the size was not really impressive though. What if I change my current 3×3 to 5×5, as the volume will be higher, will it increase muscle size more effectively?
Or the volume will be too much to recover from? Your opinion and advice will be greatly appreciated.
Madcow 5×5 is the training program which I recommend you to do once you’re no longer making progress on your with. It’s aimed at intermediate lifters. When to switch from StrongLifts 5×5 to Madcow 5×5 depends on your body-weight and age. A 30y old guy weighing around 200lb will usually have to switch after reaching the 300lb. The lighter/heavier you are, the sooner/later the switch to Madcow. Origins of Madcow. Several years ago “Madcow” was a user at EliteFitness.com who spent many afternoons on the phone with Olympic coach Glenn Pendlay MS.
In 2005 he began publishing everything he learned on the defunct Geocities (backup of the website ). Nobody knows who he was, he seemed to have disappeared from all the forums he visited around mid 2007. The 2 most important works of Madcow were his and training programs. It’s his intermediate training program that is now commonly known as Madcow 5×5.
The program is similar to the Texas Method since Madcow spent a lot of time on the phone with the creator of the Texas Method – coach Glenn Pendlay MS himself. StrongLifts 5×5. With Madcow you’ll still do all exercises of incl the 3x/week.
But because you are now an intermediate lifter moving bigger weights, the program introduces 3 modifications to optimize recovery from the increasingly stressful workouts (recovery is vital for strength gains). No more 5 sets of 5 with the same weight. Instead you’ll do ramped up sets: increase your weight every set like when you warm-up and finish with a heavy set of 5 reps (1×5).
Ramped up sets are easier than 5×5 across, especially since you should now be around 300lb. No more workout to workout increases.
You’ll no longer add weight 3x/week because your body doesn’t recover that fast anymore once at the intermediate level. Instead you’ll increase the weight on a weekly basis – every week you’ll lift 5lb more than the previous week.
No more heavy 3x/week. Wednesday is a light Squat day where you’ll be Squatting less weight than on Monday and Friday. This light day provides you extra physical and mental recovery for Friday’s workout. Realize that none of the above modifications will benefit you unless you are an intermediate lifter.
You’ll always gain strength faster on because there the weight increases by 5lb 3x/week. Forget about boosting your by 120lb in only 8 weeks with Madcow. 10lb per month on your Squat is more realistic. If that doesn’t sound much, realize that it’s still 120lb in 1 year. How Madcow Works. Remember 1×5 stand for ramped up sets – 4 sets of 5 reps with the weight increasing until you reach your last heavy set of 5.
Here’s the template that I recommend you to follow Monday Wednesday Friday 1x5 2x5 1x3 1x5 1x5 1x3 1x5 1x5 1x5 1x3 The 2×5 Squats on Wednesday is lighter than on Monday for recovery. The 1×3 on Friday is also ramped up – 4 sets of 5 reps with the weight increasing, then a heavy triple. This is followed by a light back-off set of 8 reps. To choose your starting weight, just insert your numbers into the excel file, you’ll automatically know how much to lift every workout, for each exercise, and on each set.
Free: download the Madcow 5×5 spreadsheet to get 12 weeks of training calculated for you. You’ll know which exercises, weights, sets & reps to do each workout, and how much to start with. Signup to my daily email tips to get the spreadsheet. Remember starting too light is better than too heavy – let it be easy the first weeks, focus on technique and speed, and only aim to break PRs starting week 4. For more information, read Madcow’s original guide. Madcow Success Stories. First StrongLifts Member James G. (42y, USA) who did Madcow for 5 months.
James Deadlifts 520lb today.: 285lb to 350lb (+65lb).: 315lb to 455lb (+140lb).: 225lb to 315lb (+90lb) Next StrongLifts Member Vlad (39y, Denmark), one of my ex-private clients who did Madcow for 20 weeks after 6 months of SL5x5. Vlad Deadlifts 550lb today.: 130kg to 155kg (+25kg).: 167kg to 193kg (+26kg).: 89kg to 110kg (+21kg) Finally StrongLifts Member Lucas (24y, Netherlands) who did Madcow 3 months. This was his 2nd round, Lucas made the mistake of starting with Madcow the first time when he was only Squatting 50kg instead of beginning with StrongLifts 5×5. Don’t make the same mistake. His gains the 2nd round. Body-weight: 79kg to 84kg (+5kg).: 130kg to 150kg (+20kg).: 150kg to 160kg (+10kg).: 90kg to 97,5kg (+7,5kg) Obviously Madcow works or it wouldn’t be such a popular training program. I highly recommend you to give i a try once you’re no longer gaining strength with StrongLifts 5×5.
Don’t forget to send me your success story after at least 3 months (ideally 5). Signup to my daily email tips to get Madcow 5×5 spreadsheet. Copy & Share Post navigation.