From SS to Madcow 5x5 with some changes

[Sankari1987]

Dear Coaches, dear all

I'am at the end of my Starting Strength Programm and I'm thinking about using Madcow 5x5 intermediate programm.(https://stronglifts.com/madcow/5x5_P...Linear_5x5.htm) with some small changes. But first about my person. I live in Switzerland and I'm not a native English speaker, so please appologizes the writing.

Im now 30 years old and I started with Starting Strength in 2009/2010, after goods results but no further increases I changed to the above mentioned Madcow 5x5 intermediate programm. I ended up with 331lbsx5 in SQ, 270lbsx5 in BP and 375lbsx5 in DL. But afterthat I begin to study and working and I didnt practice the lift on a constant basis. In another I didnt do anything except playing Ice Hockey

But In November 2016 I restarted once again. I started with 176lbs in SQ, 121lbs in BP and 187lbs in DL. The Programm worked well (SQ 342lbsx5x1, BP 226lbsx5x3, DL 364lbsx5x1, PC 215lbsx3x5, MP 154lbsx5x3 with a bodyweight of 229lbs) but I think its now time to change the programm. I already did some resets and only perform one heavy set for Squating followed by two lighter with 90% of the weight. Further I included a light squat day (70%). If no further increases are possible I will change that set up to alternating heavy and light days (after every heavy squat day, I will do light squat in the next trainings) as described in the books (SS and PP). Further I included Power Snachtes in to my Program as I like these excercise, so I am doing now Power Cleans, deadliftes amd Power Snatches once a week.
However, once I will be at the end and its time to think about some thing new. As I had some good experience with the above mentioned Program (Madcow) I want to do that again, but with the following changes:


Mon, Week 1
SQ 5x5 (50%, 62.5%, 75%, 87.5%, 100%)
BP 5x5 (50%, 62.5%, 75%, 87.5%, 100%)
PC 5x3 (same weights for all sets, every week +5lbs)

Wed, Week 1
SQ 5x5 (50%, 62.5%, 75%, 75%)
MP 4x5, 3, 8 (50%, 62.5%, 75%, 87.5%, 100%+5lbs (from the last Monday Training), 75%)
DL 4x5 (62.5%, 75%, 87.5%, 100%, every week +5lbs)

Fri, Week 1
SQ 4x5, 3, 8 (50%, 62.5%, 75%, 87.5%, 100%+5lbs (from the last Monday Training), 75%)
BP 5x5 (50%, 62.5%, 75%, 75%)
PS 6x2 (same weights for all sets, every week +5lbs)

Mon, Week 2
SQ 5x5 (50%, 62.5%, 75%, 87.5%, 100%)
MP 5x5 (50%, 62.5%, 75%, 87.5%, 100%)
PC 5x3 (same weights for all sets, every week +5lbs)

Wed, Week 2
SQ 5x5 (50%, 62.5%, 75%, 75%)
BP 4x5, 3, 8 (50%, 62.5%, 75%, 87.5%, 100%+5lbs (from the last Monday Training), 75%)
DL 4x5 (62.5%, 75%, 87.5%, 100%, every week +5lbs)

Fri, Week 2
SQ 4x5, 3, 8 (50%, 62.5%, 75%, 87.5%, 100%+5lbs (from the last Monday Training), 75%)
MP 5x5 (50%, 62.5%, 75%, 75%)
PS 6x2 (same weights for all sets, every week +5lbs)

The reason why I changed the set up of the Press excercise is that the last time I went through the programm I fucked up with the Press, after 6 weeks no progresses but realized some overpropotional increases in BP.

What Dou you think about that? An absoulut bullshit or not?

Thank you and kind regards

[Sankari1987]

Hello
Nobody there to look at my thread, or is my question too stupid?
Thx and kr

[platypus]

Hello
Nobody there to look at my thread, or is my question too stupid?
Thx and kr

It looks good, man. I don't know if anyone has tried alternating bench and press on Madcow2's intermediate program but it's worth a shot.

Smaller jumps than the 2.5% he recommends might help with the press.

[Sankari1987]

Ok thx platypus

I gonna try it. But maybe I will change the ramping sets from 12.5% to 10% except for Deadlift to be closer at a real 5x5.