Right, I've finally decided to give Madcow's 5x5 plan a go. My main reason for this is to try and improve my piss poor squat weight. I found that on splits where I hit each muscle once a week that my squat stays stagnant and sometimes decreases. With this Madcow's routine I'll be squatting 3 times a week so hopefully this will help me break the 100kg mark. I'd also like to put on some more mass along the way. It looks like most the other lads have made some good progress with this routine, so hopefully I'll b the same.

My stats are:
Age - 28
Height - 6"2
Weight - 14.5-15 stone
BF% - Around 15%

Diet:

Meal 1:
100g Oats
55g Nutrisport 90+
Banana
Apple
Multi Vit + Fish Oil or Flaxseed cap

Meal 2:
80g Oats
60g Flaxseed
160g chicken/turkey
Veg

Meal 3:
90g Cashews
Tin of tuna
Veg

Meal 4:
80g Oats (100 if going to the gym)
160g chicken/turkey

PWO
60g malto/dextrose
45g nutrisport 90+

PPWO
120g brown rice
chicken/turkey/steak/extra lean mince
veg

if no workout then i'll have a sweet potato and more veg, sometimes ith cod, salmon or haddock

Pre bed
250g cottage cheese
udo's oil
vitamin c

Week 1.1

First session was on Friday. Here are the results:

Squat
60
65
75
85
95

Bench
60
65
75
85
95

Pendlay Row
55
55
55
60
65

3x weight crunches

Squat was nice and easy up until the last set. Form a bit shakey on the last 2 reps, could feel my balance going. I go pretty much arse to ground.

Bench was nice and easy. You knows somethings not quite right when you can bench 95kg easier than you can squat it. Probably thanks to benching for years and only using legs presses, extensions and curls up until a couple of years ago.

Rows were okay. Did more sets than noted try to get my form correct. I gave up on bent over rows as I couldn’t stop my back arching. Hopefully I won’t have the same issue here. One annoying thing with my gym is that the diameter of the weights are smaller than standard which means the bar is closer to the floor, so I take my shoes off and put the weights on top of some others weights to help my form .

1.2

Squat
60
65
75
75

Military Press
35
40
45
50

Deadlift
105
120
135
135

Pullups
10
8
7

Decline crunch x3

Squats were easy today. Really concentrated on form, arse almost touching the ground, then driving up through my heels.

Military was also easy, started the weights low as haven't done this exercise for a while now.

Deadlifting went fine. I know I can DL 160 for 5 but want to build up as haven't deadlifted for a month or so. Expecting some liquid chalk any day now so that should help increase the poundage.

Next session Tuesday.

1.3 (yesterday)

Squat
60
65
75
97.5x3
75x8

Bench
60
65
75
97.5x3
75x8

Row
55
55
55
67.5x3
57.5x8

Dips 10x10 10x10 12.5x10
Curls 40x8 42.5x8 40x8
Skulls 40x12 45x8

Again, another easy session. Breezed through all exercises. Tempted to raise the weight on some of opening sets, but I'm wary about this catching up with me as the weeks go by. Better to go by the book for now.

One problem is that my calf injury picked up in football last week is still niggling and now seems to be effecting my ankle and shin as well. Giving 5 a side a miss tonight, otherwise I may struggle with the squatting on Friday. If the injury isn't better by then, I may have to put this routine on hold for a week or so. Hopefully not as I'm enjoying squatting 3 times a week...

2.1

Squat
65
70
75
85
97.5

Bench
65
70
75
85
97.5

Pendlay Row
55
57.5
60
65
70

Crunches x3

Leg felt a bit better so decided to chance it and continue with the routine.

Moving up the weights fine. Enjoying the Pendlay row, finding it easier to keep strict form than I did when I attempted the bent over row previously.

The madcow routine looks the same as the Rippetoe routine I am starting next week.

For the Pendlay rows do you stuck your bum out more than the bent over row with the back being raised towards the head rather than parallel to the floor

John

On the road with JB - a progress log Rippetoe started and finished in one day

2.2

Squat
65
70
75
75

Military
40
45
47.5
52.5

Deadlift
107.5
122.5
135
140

Pullups
10kgx8
8 (bodyweight)
8 (bodyweight)

3x decline crunch

This was my first outing with the liquid chalk from myprotein. What great stuff it is, the bar felt like it was stuck to my hands, can see me progressing well with deadlifts now I've found this.

Squats felt like going through the motions really, which was a good thing for today as I had a really heavy night on Saturday and wasn't feeling to up for it to begin with. Military didn't cause any problems and deadlifting was strong. Could have done much more on both exercises.


@johnnybike: Yeah I keep my back pretty much paralell (sp), but really try and stick my arse out, find this fixes my position better. I followed the guide lines from this link http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/.

2.3

Squat
65
70
75
85
100x3
75x8

For the first time on this program I felt the strain during the 100x3 set. Possibly as I've only ever had 100kg on a back a couple of times in my squatting history. New records will be set in the coming weeks.

Bench
65
70
75
85
100x3
75x8

Just as my calf strain has started to disappear, I've managed to develop some problem with my right elbow. When I take the strain of the bar a dull ache shoots through it. Hopefully a couple of days rest will clear this up.

Row
60
60
60
65
72.5x3
60x8

The bar I normally use for this was in use, so had to use the oly bar for a change.

Dips 10kgx8 15x8 15x8

Curls 40x9 42.5x7 40x7

Skulls 40x10 42.5x9

3.1

Squat (all x5)

65
70
80
90
100

YES! First time I've managed to squat 100kg for 5 reps. Was a bit concerned I may struggle after a heavy night on Friday didn't get to sleep until 8am + didn't eat much yesterday. Swallowed half a caffeine pillbefore the workout to give me a boost.

Was really pleased to make the 5 reps, felt like I was using my entire body to push the weight up. Almost arse to ground as well, which I'm pleased with, baring in mind I'm 6"2. I think making 100kg is a big step forwards mentally for me if nothing else.

Bench (all x5)

65
70
80
90
100

Good reps. Found it easier than the squats . Elbow pain still there, so may look into some glucosomine (sp) tomorrow.

Row (all x5)

60
65
65
65
72.5

Not bad. Not great as unsure how straight I was keeping my back on the latter sets.

Crunch x3 sets

This is a great routine - I think you'll do well off this.

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3.2

Squat (all x5)
65
70
80
80

Walk in the park, although my squatting felt a bit weak today. Probably due to the heavy session on Monday. After a couple of sets one of the gym instructors came up to me and asked why I squat so often. I told him about this routine and he just kind of dismissed it, warning me about not believing everything on the net . Found this a little patronising really, bearing in mind he's probably not even 20 and weighs about as much as my right testicle!

Military (allx5)
42.5
47.5
52.5
57.5

Body started shaking on the final set.

Deadlift (all x5)
107.5
122.5
135
145

No probs with these. Think I need to keep an eye on my legs straightening out to soon as the weight increases.

Pullups
10kgx8
9 (bw)
7 (bw)

Really pleased with the first set. Good form, pulling up so the bar is it chest height, with no swinging.

Decline crunch x3

you should come and train at purbeck with me, good work on getting the 100k for 5reps

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

Been a bit lazy with updating my journal. Thankfully I've got a better attitude with my training and no session has been missed since the last post.

4.3
Squat
65
72.5
80
90
105x3
80x8

105 didn't feel to bad at all. I think breaking the 100kg barrier was crucial for me mentally. Jumping from 102.5 to 105 doesn't seem such a big deal as going from 97.5 to 100.

Bench
65
72.5
80
90
105x3
80x8

Think I got a nice tan from benching yesterday . Sun was blazing through onto the bench (makes mental note to remember sun cream next time).

Pendlay Row
60
65
65
67.5
77.5x3
65x8

Good progress on the row. Up by 12.5kg since I started a few weeks ago. Back development coming along nicely. Never did the standard barbell row due to my back constantly rounding, so always used dumbells. Think the change is doing my back good.

Dips 15kgx9 20x9 20x8

Bi Curls 40x10 45x5 40x7
Skulls 42.5x10 45x8 42.5x8

Had a discussion with one guy today who told me not go past parallel when squatting. I told about numerous things I'd read about not going past parallel thing being an old wives tale and you should go as low as possible really. He then told me full body workouts are for beginners only and that he never gets a decent pump from doing them. I said its fair enough you like the pump, but they're not indicative of growth. He just looked bemused an walked off.

I'm now up to 150x5 on the deadlift. my record is 160x3, so this should go soon. Military Press is sitting at 60x5, which is a new record.

I've also started to incorporate a couple of HIIT sessions a week. I use the stationary bike and currently doing 30 secs flat out, 60 secs rest. I'll take the resting time down each week.

@Cliff. Yeah, cheers mate, I wouldn't mind taking you up on that offer. I'd be good to have someone that knows what they're doing checking my squat and deadlift form. to see where I can make improvements.

great squatting!!!. I tend to squat around parallel or abit deeper. If you want to go a$$ to grass then I think thats fine just dont bounce off the bottom or you'll snap a tendon.

If you want to pop along to Purbeck then its 6.30 - 8.30ish monday and thursday. Typically monday is bench and thursday is squats and deads, but there are no restrictons, some people squat on the monday. Entry is £1 and its based in Ferndown. Email me if interested and I'll send you the address and more details.

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

Cheers mate.

You have mail.

5.1 (monday)
Squat x5
65
72.5
82.5
92.5
105

Legs went a bit 'jangly'.

Bench x5
65
72.5
82.5
92.5
105

Not great form on the final set

Row x5
60
65
67.5
70
77.5

Crunches x3

Struggled a bit. Had a heavy night on Sunday, didn't sleep until gone midday on Sunday. Felt tired during the session and my lifts weren't as good as they could've been

5.2 Wednesday

Squat x5
65
72.5
82.5
82.5

Military x5
42.5
47.5
55
60

Deadlift x5
107.5
122.5
137.5
155

Tough set. New record for me. Previously deadlifted 155x3

Pullups
10kgx7
BWx8
BWx7

Decline crunch x2

5.3 Friday

Squat
65x5
72.5x5
82.5x5
92.5x5
107.5x3
82.5x8

New record for me. Have never had this much weight on the bar when squatting. Happy with form, could feel/see my entire body working to move the weight.

Bench
65x5
72.5x5
82.5x5
92.5x5
107.5x3
82.5x8

Again, a new record. Have never bench this weight before. Felt I could have got another rep or two, so did my spotter, but decided to stick to the plan.

Row
60x5
65x5
67.5x5
70x5
80x3
67.5x8


Dips
20x8
25x6
20x7

Bi Curls
40x10
45x5
40x7

Overhead DB Extension (ez bar being used by a gang of lads)
26x12
30x12
32x10

Was buzzing for an hour or so after this session. This plan is awesome, putting on mass as well, which I was a bit skeptical about being a 5x5 routine.

Here's a 5 week recap of my lifts:

Squat 95 - 105x5
Bench 95 - 105x5
Row 65 - 75x5
Military 50 - 60x5
Deadlift 135 - 155x5
Pullups 12BW - 10kgx8
Dips 10kgx10 - 25kgx6

Good improvements all around. I look forward to consistently breaking personal bests in the future.

Great progress mate, getting some good numbers in now, Do you have a link or something to this routine you are doing mate? As i wouldn't mind trying this when my current routine stalls. You should post up your before and after measurements

age 25
bodyweight 90kg
bench 135k-working on it!!!
squat 150k
deadlift 235k

jonezy's journal

good work, weights are going up nicely

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal