Maintaining that level of intensity is simply not feasible anymore. They’re finally to the point where progress has slowed a bit and discover that making gains from workout to workout is just impossible to recover from. Intermediate trainees intermediates are generally those who have 1-2 years of solid training under their belt. I also remember puking at the end of my workouts while my coach yelled at us to stop being a bunch of sissies! I would do it again, really. I remember them fondly I just never knew who the author was. If any of you’ve participated in athletics, particularly those which incorporate strength training, this type of routine will be very familiar to you. It was designed by Bill Starr to elicit maximum gains in strength and was often utilized in off season football programs. The MadCow 5×5 is a strength program first.
STRONGLIFTS 5X5 ACCESSORIES FULL
The workouts are on non-consecutive days and are full body (oh how I love thee). It’s built around the big movements: squat, bench press, overhead press, deadlift and the barbell row. If you can use an excel spreadsheet, you can utilize this program to its maximum benefit. While I may or may not decide to do what they’ve done as far as mirroring and hosting the content, I’ve created this article to cover the intermediate version of the MadCow 5×5 program.
I am so thankful someone took the time to back everything up as there’s so much great information on this program and I honestly thought it was gone forever. WackyHQ and StrongLifts both have the same information. I’ve since found sources with replicated pages of the program. Thankfully, some folks out in cyberspace backed up the web pages and are now hosting them elsewhere. It’s an intermediate program by Bill Starr that focuses on weekly linear progress and is very well suited for the experienced trainee who’s gotten much stronger but struggling to make consistent strength gains well past their newbie phase.Īs you might have realized, the MadCow 5×5 site was previously hosted on geocities but back in October 2009, many of the user-built pages were wiped out completely. In past articles when discussing training, I’ve referenced and linked to a very popular 5×5 training program often referred to as the MadCow 5×5. A reader sent a quick email to notify me of some broken links they’d found. If you really want more accessory work, wait until your at least three months in, else you'll probably do too much.Something was brought to my attention a few weeks ago. Add 2.5kg-5kg to your Bench and Press each session.Īfter a while, add 3x5 Pullup on day B at the end. Then try to learn the form of Power Cleans, if you can't learn em, just do Deadlifts at 85% of your 5RM instead on B.Īdd about 5kg-10kg to your Squat and Deadlift each session, when things get tough, add half that amount.
Go onto the SS wiki, and go on the program page and read through.ĭo deadlifts each day until it is well established beyond your Squat and you've got the form just right. Just do SS, some people say it's shit - they're trolling. SL is shite lad, it's made by a nonce and your progression will slow down easy unless you change it to 3x5 (and then you may as well do SS or a varient).
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