Madcow 5 spreadsheet excel askoverflow excel workout plan resume 27 schedule templates pdf doc free premium excel workout plan resume black dgfitness co the below partial screenshot of an rp t template is for preview purposes only and not a usable. Pics of: 5×5 Workout Spreadsheet Pdf. What is the best 5x5 workout that will produce amazing muscle gain? Our forum members share their take on the program, sample workouts, who would benefit or not, and more! Try the program and see if it works for you! Training does not have to be as complicated as they might look in the magazines.
5x5 Workout Plan Calculator 2017
None that I know of, you could increase the 'set interval' from 12.5% to 15% or drop squats from Wednesday thereby lowering volume or you could also reduce the progression from 2.5% to 1.25% although this is a hassle with the spreadsheet.Actually the progression for madcows 5x5 is 2.5% compounded weekly starting week 5 and the progression for 5/3/1 is 10lb for squat/deadlift and 5lb for bench press/press per month starting with a 10% deload.Shouldn't be a problem to go from madcows 5x5 to 5/3/1, just make sure to run it plenty before making the change to slower progression of 5/3/1. OP, madcows 5x5 is inappropriate for your numbers. 5/3/1 is appropriate and popular. Sheiko is another option although I like how 5/3/1 has you trying to hit PRs in every session instead of maxing infrequently on Sheiko.Are you weak at lockout on bench press or weak off the floor on deadlifts. If there is no noticeable weakness I would just do the main lifts.If somehow as a raw lifter I had a weak lockout I would do some board press or floor press after the main bench work on 5/3/1.
Adding board work to sheiko is a pain.Similar deal with deadlift to knees although I'd prefer to do deficit deadlifts. 5/3/1 is appropriate and popular.
Sheiko is another option although I like how 5/3/1 has you trying to hit PRs in every session instead of maxing infrequently on Sheiko.Are you weak at lockout on bench press or weak off the floor on deadlifts. If there is no noticeable weakness I would just do the main lifts.If somehow as a raw lifter I had a weak lockout I would do some board press or floor press after the main bench work on 5/3/1. Adding board work to sheiko is a pain.Similar deal with deadlift to knees although I'd prefer to do deficit deadlifts.When you can no longer progress on Starting Strength you will have your answer. I have seen a few guys get 130-140kg squat at the end of Starting Strength but you could be different. Yeah, I give up.
I like it when people ask questions and then say 'I don't wanna do that, I wanna do this,' it's funny. So here you go cupcake, since you've got it all figured out: do whatever the hell you want. Obviously it's working.
Hell, do something like Sheiko, I read an interview where Boris Sheiko said that his cycles were drawn up largely with 20 year old unenhanced kids with 1,000 lbs. Totals in mind, and it was just a coincidence that they had good carryover for Elite lifters on sterones.
Have you noticed that less and less of the better lifters on this board are responding to your threads, and whne they do it is largely to rage? Do you ever wonder why that is? Yeah, I give up. I like it when people ask questions and then say 'I don't wanna do that, I wanna do this,' it's funny. So here you go cupcake, since you've got it all figured out: do whatever the hell you want. Obviously it's working. Hell, do something like Sheiko, I read an interview where Boris Sheiko said that his cycles were drawn up largely with 20 year old unenhanced kids with 1,000 lbs.
Totals in mind, and it was just a coincidence that they had good carryover for Elite lifters on sterones. Have you noticed that less and less of the better lifters on this board are responding to your threads, and whne they do it is largely to rage? Do you ever wonder why that is? I really don't care. You are telling me to do something that didn't.ing work for me. That makes absolutely no sense at all. Why would I do that?
Maybe it didn't work the first round. Ok, well that is probably not the case. I am tired of you and all others telling me stuff that makes no sense. Yes, I understand that it works for some. But it didn't work for me.
So I am not gonna do it. I will find something that works for me, and then I will continue to do it. End of story.Note: You lifts aren't so impressive for being a 36 year old, weighing 200+ lbs. I really don't care. You are telling me to do something that didn't.ing work for me. That makes absolutely no sense at all. Why would I do that?
Maybe it didn't work the first round. Ok, well that is probably not the case. I am tired of you and all others telling me stuff that makes no sense. Yes, I understand that it works for some. But it didn't work for me.
So I am not gonna do it. I will find something that works for me, and then I will continue to do it. End of story.Note: You lifts aren't so impressive for being a 36 year old, weighing 200+ lbs.
I said thanks for all the comments and advice, and then he had to come back on the forum and put how idiotic I was for not listening. Lashing out, or just stating my opinion. I feel like everyone is just against me for some reason.
Not sure what. Don't say I don't listen. I listen and consider everything that is said to me. And if I disagree with it, then I am not the pussy that is just gonna sit there and not say anything back. I will tell you why I disagree with it. And then once I do that, everyone thinks I am an idiot. I really don't care.
You are telling me to do something that didn't.ing work for me. That makes absolutely no sense at all. Why would I do that? Maybe it didn't work the first round. Ok, well that is probably not the case. I am tired of you and all others telling me stuff that makes no sense. Yes, I understand that it works for some.
But it didn't work for me. So I am not gonna do it.
I will find something that works for me, and then I will continue to do it. End of story.Note: You lifts aren't so impressive for being a 36 year old, weighing 200+ lbs. No little boy, just no. You're right my lifts aren't great, but my total is @ 360 lbs. Higher than yours and the gap is growing, that should tell you something. It won't because you're retarded and all, but it should.And FTR, I didn't tell you to do jack., you had received good advice from solid lifters and bad advice from someone with a total that is close to your own (in other words horrible).
Since I know you're kinda slow I tried to point out what was good advice and what was not. I did this despite being told by people that you are a punk kid who is either too arrogant or too stupid to recognize or listen to solid advice.I appear to have wasted my time. Fool me once shame on you, fool me twice shame on me. So, carry on with your powerlifting for dummies questions like 'How do I break in my belt' and 'what should I eat to get big and strong' and I will not bother you with real responses ever again, I may however make fun of you. No little boy, just no. You're right my lifts aren't great, but my total is @ 360 lbs. Higher than yours and the gap is growing, that should tell you something.
It won't because you're retarded and all, but it should.And FTR, I didn't tell you to do jack., you had received good advice from solid lifters and bad advice from someone with a total that is close to your own (in other words horrible). Since I know you're kinda slow I tried to point out what was good advice and what was not. I did this despite being told by people that you are a punk kid who is either too arrogant or too stupid to recognize or listen to solid advice.I appear to have wasted my time. Fool me once shame on you, fool me twice shame on me.
So, carry on with your powerlifting for dummies questions like 'How do I break in my belt' and 'what should I eat to get big and strong' and I will not bother you with real responses ever again, I may however make fun of you. I wouldn't consider myself stupid really. 3.2 GPA in Mechanical Engineering degree. Also, I wouldn't consider my lifts 'horrible'. Yeah they are not the best, but thats fine they are growing, AND QUICKER THAN YOURS. We will see how much this 'gap' grows.
Your 36, you have 15 years on me. Come on, you should be way more advanced than me. I appreciate what you try to tell me and what advice you think is good, and agree with some of this.However, you need to tell me something. If you worked out on Madcow's for 10 weeks, and stayed at the same max on bench and squat, and your deadlift only went up 10 lbs, would you continue doing that program or try something different. Answer honestly please.
I wouldn't consider myself stupid really. 3.2 GPA in Mechanical Engineering degree. Also, I wouldn't consider my lifts 'horrible'. Yeah they are not the best, but thats fine they are growing, AND QUICKER THAN YOURS.
We will see how much this 'gap' grows. Your 36, you have 15 years on me. Come on, you should be way more advanced than me.
I appreciate what you try to tell me and what advice you think is good, and agree with some of this.However, you need to tell me something. If you worked out on Madcow's for 10 weeks, and stayed at the same max on bench and squat, and your deadlift only went up 10 lbs, would you continue doing that program or try something different. Answer honestly please. I hope that they are growing quicker than mine, I really do, but just a heads up that I've put @ 85 lbs.
On my deadlift since the beginning of the year and 40-50 on my squat, you seem an alright guy but sometimes a little too quick with your responses, I do the same. Honestly, I would not stay with Madcow's, but that would largely be because I have horrible programming ADD which has cost me a great deal of progress over the past 2 years (which is when I stopped training like an idiot and started training for powerlifting), so take what I would do with a grain of salt.That said, most of what I was responding to was this concept that Madcow's somehow wouldn't or couldn't work at your numbers, the intermediate 5x5 is probably ideal at your numbers, if you don't want to do it you shouldn't though because you want to enjoy lifting. My point is don't jump off the program appropo of nothing. Give something else a try, if you have the time, try Sheiko as it seems like it would be fun to put that kind of time into the gym and you're the right age. I have no issue with you taking a look at what you are doing and making an informed decision, that is smart, but it helps to know you've considered everything not just 'I don't wanna do this anymore.'
I wouldn't consider myself stupid really. 3.2 GPA in Mechanical Engineering degree. Also, I wouldn't consider my lifts 'horrible'. Yeah they are not the best, but thats fine they are growing, AND QUICKER THAN YOURS.
We will see how much this 'gap' grows. Your 36, you have 15 years on me. Come on, you should be way more advanced than me. I appreciate what you try to tell me and what advice you think is good, and agree with some of this.However, you need to tell me something.
If you worked out on Madcow's for 10 weeks, and stayed at the same max on bench and squat, and your deadlift only went up 10 lbs, would you continue doing that program or try something different. Answer honestly please. A quick look at your log says that you started Madcows on April 25th.
So at best, you've been on it 7 weeks. It also indicates that by week 4, you had increased your 5rm on all of your lifts. How is this a failure?You're also very quick to assume that if there is a failure, it's the program. Also as evidenced by your log, you're working long days this summer.
I'm guessing that your rest and nutrition are less than optimal. That means your recovery is less than optimal. Are you sleeping 8+ hours a night? Are you eating at a calorie excess? Did you gain any weight during your five weeks on the program? If you answered 'no' to any of these questions, this could be an indication of the problem.It seems kind of presumptuous to take a max you did while (I'm assuming) you were in school, not working full-time, and probably deloaded and try to compare them to maxes you did after five weeks of a relatively high-volume program, with no deload, while working full-time, and then assume that 'the program didn't work'.
Nine times out of ten, if the program didn't work, it's user error, not the program.Also consider that if you have reached a point in your training to where your numbers are 'too good' to make progress on a program such as 5x5, that you're not going to make fast progress anymore, no matter what program you do. A 10-pound gain on any raw lift in 5 weeks is pretty outstanding once you're past the point of noob gains. If you could keep that pace up permanently, your total would be going up hundreds of pounds a year.
It just doesn't happen.Now, I'm not going to take a hard-line stance and say 'GO BACK ON 5x5'. But, before you embark on something new, take a good hard look at the past few months of your training, nutrition, rest, work, and lifestyle in general.
Chances are good that if you're honest with yourself, you'll find the real problem.
Ever since the 1970s, weight trainers on this side of the Atlantic have been accustomed to measure training intensity as a percentage of one-repetition maximum (shortened to 1RM). For example, if your best overhead press is 200lb, then a 90% intensity lift would be 180lb, a lift at 80% would be with 160lb, and so on.When you delve into the intricacies of exercise physiology, it becomes clear that intensity is not so easily calculated.
But the percentage system is a good rule of thumb. It allows you to read through a workout routine and get a pretty good idea of how heavy or light a particular day in the gym is going to be. Know Your Max LiftsYou all are probably aware of your 1RM in all of the lifts important in your training, regardless of whether that be weightlifting, powerlifting, bodybuilding, or general strength training. Some of you may also keep track of your maximums at other repetition ranges, such as your 3RM or 5RM. If you do, you have probably discovered that your maximum at any repetition range is fairly predictable once the 1RM is known.Although trainees will vary slightly, it usually works out that a 2RM can be done at 98% of your 1RM, a 3RM can be done at 95%, and a 5RM can be done with 90% of your best. (Because few trainees concentrate on sets consisting of four reps, nobody seems to care much about what their 4RM would be.) Bodybuilders and other trainees interested in hypertrophy will probably be aware of their 8-12 rep intensities.
As you might imagine, the higher the rep number, the more variable your probable percentages of 1RM will be.Knowing your 1RM will help you design an effective training program.Factor in FatigueThis study of intensity becomes a little more interesting if we look at a standard 5x5 workout used in basic strength developments. Five sets of five reps are used at a constant intensity. This type of routine goes back at least as far as in the 1930s and has regularly been rediscovered.
The late did so in the 1970s, while and others hold it forth today.Trainees are generally told to do 5x5 with a weight that they can just handle. They will invariably read somewhere that their best for 5 reps should be about 90% of their best single. So they will plan to do their 5x5 routine with 90%, straight across. Sounds logical, right?Well, no.
If you program your training this way, you may soon find that things don’t work out so neatly. If you indeed try to find your 90% of maximum poundage and then try to do it for five sets of five, you may run out of gas. This approach forgets to take into account the fatigue factor. To fully understand this factor, it is wise to look into what is happening at the muscle fiber level as you move through your sets.Breaking Down Each SetLet’s just take a look at the first set:. Rep 1: Your 90% of maximum on your first rep feels just like that: 90% of your best.
Rep 2: Probably a little bit more difficult. The 90% feels not like 90% anymore, but maybe more like 91%, give or take. The fatigue factor is starting to set in, although you may not notice it at this time. Rep 3: The fatigue factor remains.
Rep number three may feel like 92%. Rep 4: Ditto. Rep 5: As far as your muscle fibers are concerned, this is 95%. The same energy that went into your fifth rep at 90% would be the energy you would need at a first rep with 95% of your best.At the end of the set, you are visibly tired from the effort and breathing a little harder. That’s what you want. If you aren’t, you weren’t working with 90%.
After that first set is done, it’s time to take a rest period of a few minutes. If you are a vigorous young athlete, you will return to normal in time for your next set, or at least it will feel like normal. But since you’ve already done one set, the fatigue factor still will be operative. On your second set, you will take what you think is your 90%, but it is more likely about 91 or 92% of what your maximum is at that moment. If you were tested for your 1RM at that very minute, you would find that it is slightly lower than what it was originally. By the time you finish the second set, you’d probably be working with something that feels like 96% of your 1RM.It will continue this way throughout your third, fourth, and fifth sets.
Your percentages will go down with each rep and with each set as you proceed through your workout. Ideally, your 25th rep will feel like 100% as far as your muscle fibers are concerned. It would appear that your workout is a success. But is it?5x5 is one of the most effective progressive training models, if you choose your weights wisely.Perceived vs. Actual IntensityWhat this all means is that your average real intensity for all sets might be somewhere at the 95% mark, not 90% as you would’ve assumed from the nominal weight on the bar. You will generally find that you start to power out on the fourth or fifth sets and may not be able to finish them.While you might be frustrated by this, you should realize it is normal, due to the fatigue factor. You may have to be content with four or even three reps in your final two sets.
On your next workout day, hopefully you can do better and complete them all, or least more of them. The obsessive-compulsive trainees among you might want to do the extra reps in another shorter set or a back-off set.Calculating Your Ideal Training WeightAt this point, you may be wondering about the best “percentages of your percentages” when doing your 5x5 workouts. The most common figure I see is that a 5x5 workout is best done with about 81% of your 1RM. That works out to about 90% of your desired 90% intensity. I have experimented with this myself, and it appears to be accurate. Your first reps will feel easier than they should be, but your last ones will be done at what seems like 100%.While this principle works at all rep and set levels, it is obviously going to be less noticeable when doing the lower rep and set regimes.
Fatigue is less significant there. The opposite holds with higher rep regimes, as in bodybuilding. The first set will be easy, the last will be a killer.The bottom line is that you cannot use the same percentage for five sets as you would for a single set, no matter what percentage of your 1RM you are working with.
The fatigue factor will alter your maximum capabilities as a training session advances.Training routines have to be planned with this in mind. So either start your sets with weights lower than your true 5RM, or accept that the full five sets will not be completed if you use your true 5RM.More Sets and Reps Training Advice:.Photos courtesy of.