Madcow 5×5 Strength Training Programs (Blog)

[nburge]

Use this thread to discuss the next post from StrongLifts.com's blog:

Madcow 5×5 Strength Training Programs

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Hi - I know this is in the wrong place but I can't add a topic in the SL Articles category for some reason and Medhi hasn't put one up yet.

I read through some of the Madcow stuff and found it interesting. The article I was particularly taken with was about how overtraining/overreaching could be beneficial as part of a programme. Now I personally don't rank myself above noob on any of the lifts but I have noticed that everyone on here struggles with the OHP. We all get stuck really quickly in that lift and I can't think of many people's logs where they're significantly higher in press ability after 6 or 9 months than they were after 3. So my question is - are we over-reaching on the OHP? Should we try some sort of periodised training effort for ~4 weeks of progressive loading, then drop the volume, then try to bump the weights up again? Or is this a stupid idea with unnecessary complication for novice lifters?

I'd really appreciate others thoughts on this - my max OHP was 52.5kgs for 5x5 and that was months ago...

[NorthstarUK]

I've run Madcow twice and improved all my lifts both times, though I was stalling on the OHP a lot more than the other 3.

I think the OHP is so hard because of the mechanics of the lift and the way you have to use your muscles, hence the common problems we find people having with it.

My advice for an intermediate lifter is to just follow the Madcom programme, or SL intermediate which is very similar and has a version which prioritises the OHP. You should be hitting PRs in week 4 and week 9 on all your lifts if you are doing the programme correctly, not just the OHP. There maybe other more advanced programmes aimed more specifically at one particular lift, but IMHO you are better milking Madcom or SL Intermediate for all you can before trying one of these.

[atypical1]

I think that periodization just adds undue complexity to your program. Especially if you're doing SL. If yo can microload at your gym (or home) I'd go that route. If you can put just a pound more on the bar then you've still made progress.

I think that amazon.com has some micro plates for sale (as do a bunch of other places). That would be my very first suggestion.

james

[nburge]

Thanks guys. I was interested in whether it worked when aimed at a specific exercise or if it only works as part of the intermediates repetoir of tricks to keep making gains, and I think you've addressed that. I'd love to hit my own PR at the moment let alone add a pound!

[Mehdi]

I don't get online until 5pm usually, no distractions. Merged these 2 threads but it got messy.

Move to 3x5 on ohp. Remember the priority on sl5x5 is increasing squat.

[nburge]

Thanks Medhi!

[BAZzy]

Medhi

Thanks for relocating the Madcow site...I actually went looking for it the other day and couldn't find it.

A great program!

[JorickDD]

Smart move mehdi

[MikeD]

You've done me a huge favor with this Mehdi.