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    Madcows seems nice.
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    If you're squatting 87.5 then you don't need Smolov or Sheiko or anything advanced.
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    Use straps for front squats. Makes it much easier to rack.
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    Or I could just not do front squats any more since back squats are better.
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    You didn't didn't let me finish.













    ...if you still wanted to do front squats.
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    Nope. Don't. Every time I do them I come to the same conclusion: they depend much more on upper back and core strength than leg strength; I can never do enough reps per set to get any sort of training effect; they don't transfer over to back squats; and they are a waste of time.
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    upgrade your core/upper back?
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    Irrelevant, whats your DL like
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    Back squats work the core even more.

    My deadlift is 160 x 4 wearing Ironworks, which I'm going to do from now on to see if it transfers better to my squats.
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    (Original post by Smack)
    If you're squatting 87.5 then you don't need Smolov or Sheiko or anything advanced.
    Yea, thats why i said seeing how my squat ends up at the end of SS
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    Madcows 5x5 week 1:

    Squats:

    65 x 5
    82.5 x 5
    100 x 5
    115 x 5
    132.5 x 5

    Easy enough.

    Bench press:

    35 x 5
    42.5 x 5
    50 x 5
    60 x 5
    67.5 x 5

    Again, easy enough.

    Power cleans:

    30 x 5
    40 x 5
    50 x 5
    60 x 5

    Was rushed so had to make slightly bigger jumps and do one less set. Last set was still meant to be 60 so that's OK. Elbow was fine as well, some good news.

    Assistance:

    Chins:

    bodyweight x 5
    bodyweight x 5
    bodyweight x 5

    Done similar to last time i.e. not dead hang but still OK to call a chin up. Easy enough.

    Back extensions:

    bodyweight + 10 x 8
    bodyweight + 10 x 8
    bodyweight + 10 x 8

    Easy enough.
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    Squats:

    65 x 5
    80 x 5
    97.5 x 5
    97.5 x 5

    Easy.

    Press:

    32.5 x 5
    40 x 5
    47.5 x 5
    52.5 x 5

    The last set was actually quite difficult. Not pressed in a while, especially not for 5 reps, so maybe that's why.

    Deadlifts:

    92.5 x 5
    110 x 5
    130 x 5
    147.5 x 5

    Felt good.
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    Squats:

    65 x 5
    80 x 5
    97.5 x 5
    115 x 5
    135 x 3

    Easy enough.

    Bench press:

    35 x 5
    42.5 x 5
    50 x 5
    60 x 5
    70 x 3

    Easy enough. Forgot to do the back off set, though. Oops.

    Power cleans:

    30 x 5
    40 x 5
    50 x 5
    62.5 x 3

    Again, easy enough. No back off set on cleans because the programme Madcow based this one on also omits the back off set for cleans.

    Assistance:

    Dips:

    bodyweight x 5
    bodyweight x 5
    bodyweight x 4

    First time doing these in ages. Was actually surprised that I got all these. Short rest periods between sets.

    Chin ups:

    bodyweight x 6
    bodyweight x 5
    bodyweight x 4

    Rest periods were probably too short.

    Barbell curls for 3 x 8 as well.
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    How are you finding madcows compared to SS? I'm tempted to go back onto madcows, its a good programme, gave me my best gains.
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    I would still rather be doing SS since it gives faster gains, but I'd be using 140kg for three sets of five on the squat, and after that my low back is too pumped to do anything else. Ideally I'd be doing some sort of hybrid programme that is intermediate for the squat but still novice for the bench and press, but experience shows I fail at creating my own programmes, so I thought I'd hop on the Madcows bandwagon. If I manage it for 14 whole weeks than my bench will be 90 for 5 which I would be pretty happy with at the end of the summer given how hard it is for me to progress my bench.

    I'm not really far enough into it to offer any valid comments or criticism, really. So far the workouts are a breeze, but that's the way its meant to be until week 5.

    If Madcows gave you your best gains then I'd try and hit that up again. It's good because it tells you exactly what to do, so there's no guess work.
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    Yeah, well I go away for 11 days on 1st July, but when im back I can properly commit to a decent programme.

    Ill have a big think about what i want to achieve and what my goals are, but madcows is definitely in the mixer. Good luck on it!
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    Thanks!
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    Squats:

    67.5 x 5
    82.5 x 5
    100 x 5
    115 x 5
    135 x 5

    Not too hard.

    Bench:
    35 x 5
    42.5 x 5
    50 x 5
    60 x 5
    70 x 5

    Easy enough.

    Power cleans:

    30 x 5
    42.5 x 5
    50 x 5
    62.5 x 5

    Again was rushed a little so only 4 sets, including required top one.

    Assistance:

    chin ups:

    bodyweight x 6
    bodyweight x 6
    bodyweight x 5
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    Squats:

    67.5 x 5
    82.5 x 5
    100 x 5
    100 x 5

    Easy, as they should be.

    Press:

    32.5 x 5
    40 x 5
    47.5 x 5
    52.5 x 5

    A bit easier than last time, thankfully. I had real worries that I'd stall on the press really early but today I had several more reps in me.

    Deadlift:

    92.5 x 5
    115 x 5
    132.5 x 5
    152.5 x 5

    Felt OK.
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    Squats:

    67.5 x 5
    85 x 5
    102.5 x 5
    120 x 5
    137.5 x 5

    Easy enough.

    Bench press:

    35 x 5
    45 x 5
    52.5 x 5
    62.5 x 5
    70 x 5

    Not too hard.

    Power cleans:

    30 x 5
    42.5 x 5
    47.5 x 5
    55 x 5
    65 x 5

    Again not too hard.

    No assistance as I was rushed for time.
 
 
 
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