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    Hey,

    Can you give me a link to madcows? I cant find one that actually explains it in basic 'this is what you do' terms.
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    (Original post by Witchita)
    Hey,

    Can you give me a link to madcows? I cant find one that actually explains it in basic 'this is what you do' terms.
    http://www.wackyhq.com/madcow5x5/geo...Linear_5x5.htm

    Download the excel file, wack your numbers in and boom, job done.
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    I've also modified the excel file to round to the nearest 2.5 if anyone wants. Going to further modify it so that it must always increase by 2.5 (after week 4) as well, since some of my numbers are so weak that 2.5% isn't enough for me to make a jump every week.
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    You think you have it bad? Try having 60kg row and 55 bench. How am I supposed to start rows with 23kg!
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    (Original post by Witchita)
    You think you have it bad? Try having 60kg row and 55 bench. How am I supposed to start rows with 23kg!
    You don't do Madcows then.
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    Squats:

    67.5 x 5
    85 x 5
    102.5 x 5
    102.5 x 5

    Press:

    35 x 5
    42.5 x 5
    50 x 5
    55 x 5

    Easy.

    Deadlifts:

    95 x 5
    115 x 5
    135 x 5
    155 x 5

    Hard.
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    Squats:

    67.5 x 5
    85 x 5
    102.5 x 5
    120 x 5
    140 x 3
    102.5 x 8

    Easy enough.

    Bench press:

    35 x 5
    45 x 5
    52.5 x 5
    62.5 x 5
    72.5 x 3
    52.5 x 8

    Same as above. Thankfully remembered the back-off set this time.

    Power clean:

    32.5 x 5
    40 x 5
    47.5 x 5
    55 x 5
    65 x 5

    Not too bad.

    Assistance:

    Dip and chin-up superset:

    bodyweight x 6, bodyweight x 6
    bodyweight x 6, bodyweight x 6
    bodyweight x 5, bodyweight x 4

    First two sets of dips were fairly easy - should be at 10 in no time. Hopefully this helps with my bench and press - and arm size too. Last set of chin ups was meh.

    Barbell curls 3 x 8 as well.
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    Squats:

    70 x 5
    87.5 x 5
    105 x 5
    122.5 x 5
    140 x 5

    140 was nice and smooth, and equal to my previous free squat PR.

    Bench press:

    35 x 5
    45 x 5
    55 x 5
    62.5 x 5
    72.5 x 5

    Last set was much easier than anticipated, and also an all time PR.

    Power clean:

    32.5 x 5
    40 x 5
    50 x 5
    60 x 5
    65 x 5

    60 was meant to be 57.5 but to be honest the cleans are all fairly light anyway.

    Assistance:

    Chin ups:

    Bodyweight x 7
    Bodyweight x 7
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    Do you feel like you're anywhere near the limit on the power cleans? I ask because your squats and deadlifts are better than mine but I'm cleaning more, despite not much practice (thus probably instilling permanent problems in my technique).

    Anyway, nice squats.
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    Nah I feel like I've got quite a bit more left in me. But I'm still new to think and need the practice. After Madcow's intermediate cycle I'll do something else for a little bit to see where my lifts truly are, and to break up the monotony of just doing 5 lifts plus some bodyweight stuff.
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    How you finding madcows/starrs? I'm pretty sure i'm gonna start it again from next week.
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    Aye it's working quite well for the upper body stuff. I just hit a PR bench and last week I just hit a PR press. Had quite a lot in the tank as well.
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    Good Session tonight:

    Squats:

    70 x 5
    87.5 x 5
    105 x 5
    105 x 5

    Press:

    35 x 5
    42.5 x 5
    50 x 5
    57.5 x 5

    These felt nice and strong, definitely had more in me!

    Deadlifts:

    100 x 5
    120 x 5
    140 x 5
    160 x 5

    Easier than last time. Think it's because I've changed my technique slightly: stance is a little wider, head down, same as squats, and plenty of quad drive off of the bottom.
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    Squats:

    70 x 5
    90 x 5
    105 x 5
    122.5 x 5
    145 x 3
    105 x 8

    Easy enough.

    Bench press:

    35 x 5
    45 x 5
    55 x 5
    62.5 x 5
    75 x 3
    55 x 8

    Again, easy enough. Happy with bench progress so far as well. I had been stalled at 70 x 5 for like a year.

    Power clean:

    32.5 x 5
    40 x 5
    50 x 5
    57.5 x 5
    70 x 3

    Last set was only meant to be 67.5 but so far cleans have been really easy.

    Assistance:

    Dips supersetted with chin ups:

    bodyweight x 8, bodyweight x 6
    bodyweight x 8, bodyweight x 6
    bodyweight x 5, bodyweight x 5

    Happy with dips progress.

    Barbell curls 3 x 8 as well. 30kg.

    However, left knee is feeling a bit awkward now...
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    Squats:

    72.5 x 5
    90 x 5
    107.5 x 5
    125 x 5
    145 x 5

    Nice free squat PR!

    Bench press:

    35 x 5
    45 x 5
    55 x 5
    65 x 5
    75 x 5

    Nice all time bench PR! Not too hard.

    Power cleans:

    35 x 5
    45 x 5
    50 x 5
    60 x 5
    70 x 5

    A bit harder.

    No assistance as a) my left elbow was hurting and b) was a bit rushed for time.
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    Great squatting. Nice work on the bench too.
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    Thanks!
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    Nice one. What's your weight at the moment?
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    I think it'd be somewhere around 92kg... haven't weighed myself in a few weeks though.
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    Squats:

    72.5 x 5
    90 x 5
    107.5 x 5
    125 x 5
    147.5 x 3
    107.5 x 8

    The 147.5 wasn't actually that hard. Pleased about that. Using a narrow grip seems to do in my left elbow as well. I'll have to use a wider grip next time - but then I won't get as much upper back stiffness.

    Bench press:

    37.5 x 5
    45 x 5
    55 x 5
    65 x 5
    77.5 x 3
    55 x 8

    Not too bad again. Happy with bench progress so far.

    Power cleans:

    32.5 x 5
    42.5 x 5
    50 x 5
    60 x 5
    72.5 x 5

    Harder.

    Assistance:

    Chin ups superseted with dips:

    bodyweight x 8, bodyweight x 6
    bodyweight x 5, bodyweight x 5

    Was rushed for time so had really short rest periods between sets. Usually I treat the bodyweight supersets as importantly as the main stuff, so have as much rest as needed. First set of dips was surprisingly easy, but elbows didn't seem to like the chin ups.
 
 
 
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