Madcow 5x5 Training Program

Exercise
Squat
Bench
Row
Press
Deadlift

Test Weight
285
220
225
155
395

Reps
5
5
5
5
5

Smallest Plates Available
Match PRs in Week #

2.5
4

Set Interval
12.5%
12.5%
12.5%
12.5%
12.5%

Tonnage Cutoff
60.0%
60.0%
60.0%
60.0%
60.0%

1RM
321
248
253
174
444

5RM
285
220
225
155
395

All of the turquoise fields are inputs; you should set these to the appropriate values as described below.
Test Weight
Reps
Set Interval

.....
.....
.....

Tonnage Cutoff

.....

Smallest Plates Available

.....

Match PRs in Week #

.....

The maximum weight you've lifted for the given exercise.
The number of reps you've completed at the test weight. Something close to 5 is
The size of the steps between your ramped sets. 12.5% is the program default. L
values will make your initial sets heavier, and thus the program more difficult.
The weight a set must be (as a percentage of your computed 1RM) before it will
included in your relevant tonnage numbers. 60% is the program default. This val
for information purposes only and will not affect your program.
The weight of the smallest plate you have available. The program worksheet will
all of your work weights according to this value.
The week in which you want to match your previous 5RMs. Week 4 is the progra
default. Use a higher value if you need extra recovery time. Do NOT use a lower
value or you'll stall early on, lose motivation and then complain this program
doesn't work. Let it be easy for the first 3 weeks.

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.
http://stronglifts.com/

est weight. your computed 1RM) before it will be 0% is the program default. This value is ct your program. Do NOT use a lower nd then complain this program . The program worksheet will round evious 5RMs. ilable.5% is the program default. Something close to 5 is ideal. Week 4 is the program ecovery time. 12. ets. Lower thus the program more difficult.Starting Weight 265 205 210 145 365 described below.

Madcow Intermediate Program Day Exercise Squat Monday Bench Row Squat Wednesday Press Deadlift Squat Friday Bench Row Reps 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 3 8 5 5 5 5 3 8 5 5 5 5 3 8 1 135 165 200 230 265 105 130 155 180 205 105 130 160 185 210 135 165 200 200 90 110 125 145 230 275 320 365 135 165 200 230 270 200 105 130 155 180 210 155 105 130 160 185 215 160 2 135 170 205 235 270 105 130 160 185 210 110 135 160 190 215 135 170 205 205 95 115 130 150 235 280 330 375 135 170 205 235 280 205 105 130 160 185 215 160 110 135 160 190 220 160 3 140 175 210 245 280 110 135 160 190 215 110 140 165 195 220 140 175 210 210 95 115 130 150 240 290 335 385 140 175 210 245 285 210 110 135 160 190 220 160 110 140 165 195 225 165 4 145 180 215 250 285 110 140 165 195 220 115 140 170 195 225 145 180 215 215 95 115 135 155 245 295 345 395 145 180 215 250 295 215 110 140 165 195 225 165 115 140 170 195 230 170 5 150 185 220 260 295 115 140 170 195 225 115 145 175 200 230 150 185 220 220 100 120 140 160 255 305 355 405 150 185 220 260 300 220 115 140 170 195 230 170 115 145 175 200 240 175 Week 6 150 190 225 265 300 115 145 175 200 230 120 150 180 210 240 150 190 225 225 105 125 145 165 260 310 365 415 150 190 225 265 305 225 115 145 175 200 240 175 120 150 180 210 245 180 .

com/ . All Rights Reserved. Spreadsheet created by StrongLifts Member Joe F.STRONGLIFTS BVBA © 2011and beyond. http://stronglifts.

Week 7 155 190 230 265 305 120 150 180 210 240 125 155 185 215 245 155 190 230 230 105 130 150 170 265 320 370 425 155 190 230 265 315 230 120 150 180 210 245 180 125 155 185 215 250 185 8 160 195 235 275 315 125 155 185 215 245 125 155 190 220 250 160 195 235 235 105 130 150 170 270 325 380 435 160 195 235 275 325 235 125 155 185 215 250 185 125 155 190 220 255 190 9 165 205 245 285 325 125 155 190 220 250 130 160 190 225 255 165 205 245 245 110 130 155 175 280 335 390 445 165 205 245 285 330 245 125 155 190 220 255 190 130 160 190 225 260 190 10 165 205 250 290 330 130 160 190 225 255 130 165 195 230 260 165 205 250 250 115 135 160 180 285 340 400 455 165 205 250 290 340 250 130 160 190 225 260 190 130 165 195 230 270 195 11 170 215 255 300 340 130 165 195 230 260 135 170 205 235 270 170 215 255 255 115 140 160 185 290 350 405 465 170 215 255 300 350 255 130 165 195 230 270 195 135 170 205 235 275 205 12 175 220 265 305 350 135 170 205 235 270 140 170 205 240 275 175 220 265 265 120 145 165 190 300 360 420 480 175 220 265 305 355 265 135 170 205 235 275 205 140 170 205 240 280 205 .

650 4.975 2.675 1.825 9.350 444 4.035 14.820 42.375 2.925 6.205 3.450 4.875 5.150 2.550 5.375 174 2.100 3.450 444 5.775 3.535 248 6.825 4.950 4.690 4.175 .575 1.830 15. All Rights Reserved.515 8.450 444 4.050 6.100 4.900 4.775 2. Pagina 6 3 3.425 8.120 41.450 5.965 253 6.195 253 6.555 3.050 2.385 3.680 6.150 321 10.825 321 10.000 3.075 2.900 4.310 248 6.700 3.585 15.690 4.950 2.050 3.950 2.195 174 1.050 2.930 6.170 4 3.900 2.100 30.Predicted 1RMs Predicted 1RMs and Total Volume Lifted Day Exercise Squat Monday Bench Row Squat Wednesday Press Deadlift Squat Friday Bench Row Relevant Total Relevant Total Relevant Total Relevant Total Relevant Total Relevant Total Relevant Total Relevant Total Relevant Total 1RM Squat Relevant Total 1RM Bench Relevant Total 1RM Row Weekly Totals Relevant Total 1RM Press Relevant Total 1RM Deadlift Relevant Total Total Relevant Total 1 3.900 2.925 6.550 43.975 2.775 3.500 444 5.250 2.810 6.150 2.800 5.060 3.825 4.795 5.975 2.750 5.675 5.145 STRONGLIFTS BVBA © 2011and beyond.025 2.595 253 6.245 8.875 2.150 3.800 5.950 29.175 6.720 3.695 9.650 4.975 2.400 4.855 248 6.350 4.515 8.695 9.965 174 1.250 30.205 2 3. Spreadsheet created by StrongLifts Member Joe F.175 6.915 3.425 8.475 4.250 4.950 4.500 5.795 5.545 4.915 321 10.025 2.500 1.975 2.705 248 6.045 321 10.280 14.560 6.050 6.405 40.045 3.400 31.775 174 1.825 3.225 2.775 253 6.

com/ Pagina 7 .Predicted 1RMs http://stronglifts.

700 5.250 2.875 5.600 5.300 2.665 6.275 9.550 5.950 512 5.495 5.665 293 7.125 3.450 4.970 4.700 7.250 2.225 4.900 2.570 18.450 6.920 47.425 3.825 366 12.325 6.825 9.260 6.060 6.625 197 2.865 7.400 5.475 338 11.175 2.650 3.700 7.850 7.250 3.000 523 6.800 2.870 304 8.405 44.150 4.215 11.300 2.455 10.985 4.875 2.425 4.890 18.190 383 12.075 2.750 5.975 276 7.550 4.120 287 7.295 4.000 5.255 191 2.600 456 5.625 3.325 3.900 3.635 10.000 6.620 180 2.125 5.115 46.565 49.570 4.920 10.150 4.355 Week 6 3.350 6.250 2.025 4.300 4.550 2.575 6.800 3.125 5.550 37.970 371 12.025 4.425 4.620 270 7.625 293 7.205 276 7.225 3.865 3.920 10.790 4.630 4.720 7.100 2.300 4.635 10.335 5.975 7.600 5.350 2.375 259 7.775 478 5.150 3.975 186 2.875 281 7.850 7.125 5.250 2.225 4.100 7.725 10.375 2.375 2.275 6.450 4.630 343 11.625 2.775 489 5.230 5.435 191 2.550 5.900 3.850 5.350 .900 34.825 4.325 6.325 2.870 203 2.950 4.425 3.160 253 6.725 3.975 7.365 16.965 11 4.295 332 11.125 2.835 49.775 5.275 9.700 467 5.250 5.775 5.050 34.500 2.255 281 7.550 51.725 10.700 3.025 2.020 9.880 17.300 4.135 16.510 7 4.735 3.500 4.020 9.950 2.495 5.435 287 7.850 501 5.735 354 11.405 7.230 5.325 17.750 33.575 6.560 16.200 3.875 5.400 36.640 8 4.300 2.180 4.200 3.375 5.465 259 7.450 6.735 270 7.400 3.035 10 4.600 7.600 32.900 5.735 4.050 5.335 5.165 6.350 4.285 45.250 35.995 5.475 2.475 6.100 2.100 7.475 4.720 Pagina 8 9 4.265 208 2.Predicted 1RMs 5 3.375 5.950 5.175 2.350 4.350 4.455 10.995 5.950 5.700 2.500 3.

Predicted 1RMs Pagina 9 .

035 8.500 3.800 6.500 3.575 3.780 Pagina 10 .605 52.800 38.305 11.215 11.285 19.665 6.255 394 13.190 4.300 7.010 4.625 2.650 4.075 3.150 2.550 5.300 7.100 6.210 304 8.705 6.265 309 8.100 540 6.600 6.600 5.405 214 2.Predicted 1RMs 12 4.