Madcow 5x5 Training Program

Exercise Test Weight Reps Set Interval Tonnage Cutoff 1RM 5RM
Squat 115 5 12.5% 60.0% 129 115
Bench 80 5 12.5% 60.0% 90 80
Row 70 5 12.5% 60.0% 79 70
Press 42.5 5 12.5% 60.0% 48 43
Deadlift 165 5 12.5% 60.0% 186 165

Smallest Plates Available 1.25

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
107.5
75
65
40
152.5

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 57.5 57.5 60 62.5
5 67.5 70 70 72.5 72.5 77.5
Squat 5 80 82.5 85 87.5 87.5 92.5
5 95 97.5 97.5 100 102.5 107.5
5 107.5 110 112.5 115 117.5 122.5
5 37.5 40 40 40 42.5 42.5
5 47.5 47.5 50 50 52.5 52.5
Monday Bench 5 57.5 57.5 60 60 62.5 65
5 65 67.5 70 70 72.5 75
5 75 77.5 80 80 82.5 85
5 32.5 35 35 35 37.5 37.5
5 40 42.5 42.5 45 45 45
Row 5 50 50 50 52.5 55 55
5 57.5 60 60 62.5 62.5 62.5
5 65 67.5 67.5 70 72.5 72.5
5 55 55 57.5 57.5 60 62.5
5 67.5 70 70 72.5 72.5 77.5
Squat
5 80 82.5 85 87.5 87.5 92.5
5 80 82.5 85 87.5 87.5 92.5
5 25 25 27.5 27.5 27.5 27.5
5 30 30 32.5 32.5 35 35
Wednesday Press
5 35 35 37.5 37.5 40 40
5 40 40 42.5 42.5 45 45
5 95 97.5 100 102.5 105 107.5
5 115 117.5 120 125 125 130
Deadlift
5 132.5 137.5 140 145 147.5 150
5 152.5 157.5 160 165 167.5 172.5
5 55 55 57.5 57.5 60 62.5
5 67.5 70 70 72.5 72.5 77.5
5 80 82.5 85 87.5 87.5 92.5
Squat
5 95 97.5 97.5 100 102.5 107.5
3 110 112.5 115 117.5 122.5 125
8 80 82.5 85 87.5 87.5 92.5
5 37.5 40 40 40 42.5 42.5
5 47.5 47.5 50 50 52.5 52.5
5 57.5 57.5 60 60 62.5 65
Friday Bench
5 65 67.5 70 70 72.5 75
3 77.5 80 80 82.5 85 87.5
8 57.5 57.5 60 60 62.5 65
5 32.5 35 35 35 37.5 37.5
5 40 42.5 42.5 45 45 45
5 50 50 50 52.5 55 55
Row
 Row
5 57.5 60 60 62.5 62.5 62.5
3 67.5 67.5 70 72.5 72.5 75
8 50 50 50 52.5 55 55

STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.

Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/
Week
7 8 9 10 11 12
62.5 65 65 67.5 70 70
77.5 80 82.5 85 85 87.5
95 95 97.5 102.5 102.5 105
110 112.5 115 117.5 120 122.5
125 127.5 130 135 137.5 140
45 45 47.5 47.5 47.5 50
55 57.5 57.5 57.5 60 60
65 67.5 70 70 72.5 72.5
77.5 80 80 80 82.5 85
87.5 90 92.5 92.5 95 97.5
37.5 40 40 40 42.5 42.5
47.5 47.5 50 50 52.5 52.5
57.5 57.5 60 60 62.5 65
65 67.5 70 70 72.5 75
75 77.5 80 80 82.5 85
62.5 65 65 67.5 70 70
77.5 80 82.5 85 85 87.5
95 95 97.5 102.5 102.5 105
95 95 97.5 102.5 102.5 105
30 30 30 32.5 32.5 32.5
35 35 35 37.5 37.5 40
42.5 42.5 42.5 45 45 45
47.5 47.5 47.5 50 50 52.5
110 115 115 120 122.5 125
132.5 137.5 140 142.5 147.5 150
155 160 162.5 167.5 170 175
177.5 182.5 185 190 195 200
62.5 65 65 67.5 70 70
77.5 80 82.5 85 85 87.5
95 95 97.5 102.5 102.5 105
110 112.5 115 117.5 120 122.5
127.5 130 135 137.5 140 145
95 95 97.5 102.5 102.5 105
45 45 47.5 47.5 47.5 50
55 57.5 57.5 57.5 60 60
65 67.5 70 70 72.5 72.5
77.5 80 80 80 82.5 85
90 92.5 92.5 95 97.5 100
65 67.5 70 70 72.5 72.5
37.5 40 40 40 42.5 42.5
47.5 47.5 50 50 52.5 52.5
57.5 57.5 60 60 62.5 65
 65 67.5 70 70 72.5 75
77.5 80 80 82.5 85 87.5
57.5 57.5 60 60 62.5 65
 Predicted 1RMs

Predicted 1RMs and Total Volume Lifted

Day Exercise 1 2 3
Relevant 1,413 1,450 1,475
Squat
Total 2,025 2,075 2,113
Relevant 988 1,013 1,050
Monday Bench
Total 1,413 1,450 1,500
Relevant 863 888 888
Row
Total 1,225 1,275 1,275
Relevant 800 825 850
Squat
Total 1,413 1,450 1,488
Relevant 525 525 563
Wednesday Press
Total 650 650 700
Relevant 2,000 2,063 2,100
Deadlift
Total 2,475 2,550 2,600
Relevant 1,845 1,898 1,938
Squat
Total 2,458 2,523 2,575
Relevant 1,305 1,325 1,370
Friday Bench
Total 1,730 1,763 1,820
Relevant 1,140 1,153 1,160
Row
Total 1,503 1,540 1,548
1RM 129 129 129
Squat Relevant 4,058 4,173 4,263
Total 5,895 6,048 6,175
1RM 90 90 90
Bench Relevant 2,293 2,338 2,420
Total 3,143 3,213 3,320
1RM 79 79 79
Row Relevant 2,003 2,040 2,048
Weekly Total 2,728 2,815 2,823
Totals 1RM 48 48 48
Press Relevant 525 525 563
Total 650 650 700
1RM 186 186 186
Deadlift Relevant 2,000 2,063 2,100
Total 2,475 2,550 2,600
Relevant 10,878 11,138 11,393
Total
Total 14,890 15,275 15,618

Pagina 7
 Predicted 1RMs
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
Spreadsheet created by StrongLifts Member Joe F.

http://stronglifts.com/

Pagina 8
 Predicted 1RMs

Week
4 5 6 7 8 9
1,513 1,538 1,613 1,650 1,675 1,713
2,163 2,200 2,313 2,350 2,400 2,450
1,050 1,088 1,125 1,150 1,188 1,213
1,500 1,563 1,600 1,650 1,700 1,738
925 950 950 988 1,013 1,050
1,325 1,363 1,363 1,413 1,450 1,500
875 875 925 950 950 975
1,525 1,538 1,625 1,650 1,675 1,713
563 600 600 625 625 625
700 738 738 775 775 775
2,175 2,200 2,263 2,325 2,400 2,438
2,688 2,725 2,800 2,875 2,975 3,013
1,990 2,018 2,115 2,168 2,188 2,248
2,640 2,680 2,815 2,868 2,913 2,985
1,378 1,430 1,483 1,503 1,555 1,588
1,828 1,905 1,958 2,003 2,068 2,113
1,213 1,245 1,253 1,305 1,325 1,370
1,613 1,658 1,665 1,730 1,763 1,820
129 132 138 141 143 146
4,378 4,430 4,653 4,768 4,813 4,935
6,328 6,418 6,753 6,868 6,988 7,148
90 93 96 98 101 104
2,428 2,518 2,608 2,653 2,743 2,800
3,328 3,468 3,558 3,653 3,768 3,850
79 82 82 84 87 90
2,138 2,195 2,203 2,293 2,338 2,420
2,938 3,020 3,028 3,143 3,213 3,320
48 51 51 53 53 53
563 600 600 625 625 625
700 738 738 775 775 775
186 188 194 200 205 208
2,175 2,200 2,263 2,325 2,400 2,438
2,688 2,725 2,800 2,875 2,975 3,013
11,680 11,943 12,325 12,663 12,918 13,218
15,980 16,368 16,875 17,313 17,718 18,105

Pagina 9
 Predicted 1RMs

10 11 12
1,775 1,800 1,838
2,538 2,575 2,625
1,213 1,250 1,275
1,738 1,788 1,825
1,050 1,088 1,125
1,500 1,563 1,600
1,025 1,025 1,050
1,788 1,800 1,838
663 663 688
825 825 850
2,500 2,563 2,625
3,100 3,175 3,250
2,333 2,353 2,413
3,095 3,128 3,200
1,595 1,648 1,668
2,120 2,185 2,218
1,378 1,430 1,483
1,828 1,905 1,958
152 155 158
5,133 5,178 5,300
7,420 7,503 7,663
104 107 110
2,808 2,898 2,943
3,858 3,973 4,043
90 93 96
2,428 2,518 2,608
3,328 3,468 3,558
56 56 59
663 663 688
825 825 850
214 219 225
2,500 2,563 2,625
3,100 3,175 3,250
13,530 13,818 14,163
18,530 18,943 19,363

Pagina 10