Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM
Squat 100 5 10.0% 60.0% 113 100
Bench 100 5 12.5% 60.0% 113 100
Row 185 5 12.5% 60.0% 208 185
Press 135 5 12.5% 60.0% 152 135
Deadlift 350 5 12.5% 60.0% 394 350

Smallest Plates Available 2.5

Match PRs in Week # 4

All of the turquoise fields are inputs; you should set these to the appropriate values as described below.

Test Weight ..... The maximum weight you've lifted for the given exercise.
Reps ..... The number of reps you've completed at the test weight. Something close to 5 i
Set Interval ..... The size of the steps between your ramped sets. 12.5% is the program default.
values will make your initial sets heavier, and thus the program more difficult.
Tonnage Cutoff ..... The weight a set must be (as a percentage of your computed 1RM) before it wil
included in your relevant tonnage numbers. 60% is the program default. This va
for information purposes only and will not affect your program.
Smallest Plates Available ..... The weight of the smallest plate you have available. The program worksheet wi
all of your work weights according to this value.
Match PRs in Week # ..... The week in which you want to match your previous 5RMs. Week 4 is the progr
default. Use a higher value if you need extra recovery time. Do NOT use a lowe
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/
 Starting Weight
95
95
170
125
325

described below.

est weight. Something close to 5 is ideal.

ets. 12.5% is the program default. Lower
thus the program more difficult.
your computed 1RM) before it will be
0% is the program default. This value is
ct your program.
ilable. The program worksheet will round

evious 5RMs. Week 4 is the program

ecovery time. Do NOT use a lower
nd then complain this program
Madcow Intermediate Program

Week
Day Exercise Reps 1 2 3 4 5 6
5 55 55 60 60 65 65
5 65 65 70 70 75 75
Squat 5 75 75 80 80 85 85
5 85 85 90 90 95 95
5 95 95 100 100 105 105
5 50 50 50 50 55 55
5 60 60 65 65 65 65
Monday Bench 5 70 70 75 75 80 80
5 85 85 90 90 90 90
5 95 95 100 100 105 105
5 85 90 90 95 95 95
5 105 110 115 115 120 120
Row 5 130 130 135 140 145 145
5 150 155 160 160 165 165
5 170 175 180 185 190 190
5 55 55 60 60 65 65
5 65 65 70 70 75 75
Squat 5 75 75 80 80 85 85
5 75 75 80 80 85 85
5 80 80 80 85 90 90
5 95 100 100 100 105 105
Wednesday Press 5 110 115 115 120 125 125
5 125 130 130 135 140 140
5 205 210 215 220 225 230
5 245 250 255 265 270 280
Deadlift 5 285 295 300 305 315 325
5 325 335 340 350 360 370
5 55 55 60 60 65 65
5 65 65 70 70 75 75
5 75 75 80 80 85 85
Squat 5 85 85 90 90 95 95
3 95 100 100 105 105 110
8 75 75 80 80 85 85
5 50 50 50 50 55 55
5 60 60 65 65 65 65
5 70 70 75 75 80 80
Friday Bench 5 85 85 90 90 90 90
3 95 100 100 105 105 110
8 70 70 75 75 80 80
5 85 90 90 95 95 95
5 105 110 115 115 120 120
5 130 130 135 140 145 145
Row 5 150 155 160 160 165 165
3 175 180 185 190 190 195
8 130 130 135 140 145 145
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
Week
7 8 9 10 11 12
65 70 70 70 70 75
75 80 80 85 85 90
90 90 90 95 95 100
100 105 105 110 110 115
110 115 115 120 120 125
55 60 60 60 60 65
70 70 70 75 75 80
85 85 85 90 90 95
95 100 100 105 105 110
110 115 115 120 120 125
100 100 105 105 110 115
120 125 130 130 140 140
145 150 155 160 165 170
170 175 180 185 195 195
195 200 205 210 220 225
65 70 70 70 70 75
75 80 80 85 85 90
90 90 90 95 95 100
90 90 90 95 95 100
90 95 95 95 100 105
110 115 115 115 120 125
125 130 130 135 140 145
145 150 150 155 160 165
235 240 245 255 260 265
280 290 295 305 310 320
330 335 345 355 365 370
375 385 395 405 415 425
65 70 70 70 70 75
75 80 80 85 85 90
90 90 90 95 95 100
100 105 105 110 110 115
115 115 120 120 125 130
90 90 90 95 95 100
55 60 60 60 60 65
70 70 70 75 75 80
85 85 85 90 90 95
95 100 100 105 105 110
115 115 120 120 125 130
85 85 85 90 90 95
100 100 105 105 110 115
120 125 130 130 140 140
145 150 155 160 165 170
170 175 180 185 195 195
200 205 210 220 225 230
145 150 155 160 165 170
 Predicted 1RMs

Predicted 1RMs and Total Volume Lifted

Day Exercise 1 2 3 4
Relevant 1,275 1,275 1,700 1,700
Squat Total 1,875 1,875 2,000 2,000
Relevant 1,250 1,250 1,325 1,325
Monday Bench Total 1,800 1,800 1,900 1,900
Relevant 2,250 2,300 2,375 2,425
Row Total 3,200 3,300 3,400 3,475
Relevant 750 750 1,150 1,150
Squat Total 1,350 1,350 1,450 1,450
Relevant 1,650 1,725 1,725 1,775
Wednesday Press Total 2,050 2,125 2,125 2,200
Relevant 4,275 4,400 4,475 4,600
Deadlift Total 5,300 5,450 5,550 5,700
Relevant 1,685 1,700 2,140 2,155
Squat Total 2,285 2,300 2,440 2,455
Relevant 1,620 1,635 1,725 1,740
Friday Bench Total 2,170 2,185 2,300 2,315
Relevant 2,965 3,005 3,110 3,190
Row Total 3,915 4,005 4,135 4,240
1RM 113 113 113 113
Squat Relevant 3,710 3,725 4,990 5,005
Total 5,510 5,525 5,890 5,905
1RM 113 113 113 113
Bench Relevant 2,870 2,885 3,050 3,065
Total 3,970 3,985 4,200 4,215
1RM 208 208 208 208
Row Relevant 5,215 5,305 5,485 5,615
Weekly Total 7,115 7,305 7,535 7,715
Totals 1RM 152 152 152 152
Press Relevant 1,650 1,725 1,725 1,775
Total 2,050 2,125 2,125 2,200
1RM 394 394 394 394
Deadlift Relevant 4,275 4,400 4,475 4,600
Total 5,300 5,450 5,550 5,700
Relevant 17,720 18,040 19,725 20,060
Total Total 23,945 24,390 25,300 25,735

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/

Pagina 6
 Predicted 1RMs

Week
5 6 7 8 9 10 11
1,800 1,800 1,875 1,950 1,950 2,050 2,050
2,125 2,125 2,200 2,300 2,300 2,400 2,400
1,375 1,375 1,450 1,500 1,500 1,575 1,575
1,975 1,975 2,075 2,150 2,150 2,250 2,250
2,500 2,500 2,550 2,625 2,700 2,775 2,900
3,575 3,575 3,650 3,750 3,875 3,950 4,150
1,225 1,225 1,275 1,300 1,300 1,375 1,375
1,550 1,550 1,600 1,650 1,650 1,725 1,725
1,850 1,850 1,900 1,975 1,975 2,025 2,100
2,300 2,300 2,350 2,450 2,450 2,500 2,600
4,725 4,875 4,925 5,050 5,175 5,325 5,450
5,850 6,025 6,100 6,250 6,400 6,600 6,750
2,270 2,285 2,390 2,440 2,455 2,570 2,585
2,595 2,610 2,715 2,790 2,805 2,920 2,935
1,805 1,820 1,925 1,950 1,965 2,055 2,070
2,405 2,420 2,550 2,600 2,615 2,730 2,745
3,280 3,295 3,335 3,440 3,545 3,665 3,795
4,355 4,370 4,435 4,565 4,720 4,840 5,045
118 118 124 129 129 135 135
5,295 5,310 5,540 5,690 5,705 5,995 6,010
6,270 6,285 6,515 6,740 6,755 7,045 7,060
118 118 124 129 129 135 135
3,180 3,195 3,375 3,450 3,465 3,630 3,645
4,380 4,395 4,625 4,750 4,765 4,980 4,995
214 214 219 225 231 236 248
5,780 5,795 5,885 6,065 6,245 6,440 6,695
7,930 7,945 8,085 8,315 8,595 8,790 9,195
158 158 163 169 169 174 180
1,850 1,850 1,900 1,975 1,975 2,025 2,100
2,300 2,300 2,350 2,450 2,450 2,500 2,600
405 416 422 433 444 456 467
4,725 4,875 4,925 5,050 5,175 5,325 5,450
5,850 6,025 6,100 6,250 6,400 6,600 6,750
20,830 21,025 21,625 22,230 22,565 23,415 23,900
26,730 26,950 27,675 28,505 28,965 29,915 30,600

Pagina 7
 Predicted 1RMs

12
2,150
2,525
1,650
2,375
2,950
4,225
1,450
1,825
2,175
2,700
5,575
6,900
2,715
3,090
2,175
2,900
3,875
5,150
141
6,315
7,440
141
3,825
5,275
253
6,825
9,375
186
2,175
2,700
478
5,575
6,900
24,715
31,690

Pagina 8