Alternating Madcow Intermediate

[zinedine kilbane]

Hi Guys, long time lurker first time logger. Never really did anything noteworthy training wise so never kept a log, going to try something here that may be interesting and I havn't found anything about. Basic plan is to alternate squat/bench and deadlift/ohp weeks with the intermediate madcow template as discussed here http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

so week one:
MON: SQ 5x5 to top set of 5, 5x5 Bench to top set of 5, 5x5 Row to top set of 5
Wed SQ light, Dead 5x5 to top set of 5, OHP 5x5 to top set of 5, some chins
Fri: Sq ramp to set of 3 + backoff set of 8, bench ramp to top of 3 + backoff set of 8, row ramp to top of three + back off set of 3, curls if feel up to it

week two:
MON: Light squats, Dead 5x5 to top set of 5, 5x5 OHP to top set of 5, some chins
Wed SQ 5x5 to top set of 5, 5x5 Bench to top set of 5, 5x5 Row to top set of 5,
Fri: Light squats, Dead ramp to set of 3 + backoff set of 8, bench ramp to top of 3 + backoff set of 8, some chins

Progression- Fri sets of 3 ~2.5% heavier than mondays 5, next monday 5 at fri 3's weight

Conditioning: depending on schedule/feeling i will do a day in the gym fucking around with kettlebells/rowing machine/sled or might do a kettlebell finisher after a workout. No real conditioning goal/plan

Brief Bio
Male 26, 92kg, 5 11", ~17% fat. Lifting ~ 5 yrs Competed in a couple of powerlifting meets
Competition PR's squat 192.5kg, Dead 200kg, bench 120kg.

Live in Melbourne, Australia but I am a project engineer so travel quite a bit for work. Currently based in Ballarat. Train in a good gym down there during the week (http://spartansballarat.com.au/), its cheap has lots of weights and racks and some pretty strong dudes. Train in my garage gym on the weekends with a few friends which is awesome. Living away from home a lot I rarely cook so typical diet is

Breakfast : protein shake and a pb&J
Lunch: half a cooked chicken and a bunch of cabbage and carrot (fries/ice cream if training hard)
Snack: fruit and a shake
Pre workout: Mcdouble
Post workout: waxy maize+BCAA+creatine
Dinner: triple qtr pounder, salad (coke and fries if i'm training hard)
Snack : protein yogurt + maybe some watermelon
i'll generally skip one or more of those meals due to work/laziness

Training history- several years of Stronglifts/startingstrength on and off, couple years madcow on and off, ~6months running/cycling/chins to train for tough mudder, year or so on 5/3/1, plenty of interruptions for college/work/travel.

Goals: specific - Deadlift 220kg, OHP 85kg, bench 300lbs (136kg) in competition in November,
general - get decently strong then maybe drop a bit of fat and get to a moderate level of competitiveness in powerlifting. Lifting is basically third on my priorities after my career and social life so no real ambitious goals

thats about it really- just back from a lot of travel/ drinking for the past month and a half so will be easing back into it over the next week or so

Trying this programme as I had a lot of success with regular madcow before but benching and squating heavy twice every week was killing me and also want to get my deadlift up to something respectable in my weight class. we'll see if the deadlift volume is too much, never tried it twice a week!

Lets Kill Some IRON!!

[Quinteros]

welcome to the board man !
as a fellow strayan and someone using a madcow template aswell,
make some gains and have fun !

[zinedine kilbane]

G'day mate! Not a real strayan, moved over from Ireland a few years ago but no worries mate, she'll be right!,

[zinedine kilbane]

X

[zinedine kilbane]

OK update of week one, easing myself back into it

Wednesday:
Light sq: 135lbsx5 185x5 225x5
dead: 135x5,185x5, 225 x 5, 275x5, 315x5, 365x2 (fuck was supposed to get 5, got 380x5 before christmass may have to deload a bit!)
ohp: 45x5, 65x5, 95x5,115x5, 135x5
Backoff OHP sets (95 x 10 10 8)

Sat:
Sq 135lbs x 5, 185 x5, 225 x 5, 275 x5, 315 x 5, 330 x 5
Bench 90lbs x 5,135x 5, 155 x 5, 175 x 5, 200x5, 225x5
Clean 135x3,155x3, 175x3, 200 x 3 3 3 (was supposed to row but felt like doing clean's)
Curls: 45lbs x 8, 65 x 10, 77 x 10

Sun: (legs pretty sore from squatting)
chins, tricep extensions, pushups
conditioning- 3 rounds of peter gabriels slegehammer challenge

this week start programme properly!

[zinedine kilbane]

day one of official programming (basically the same as my test run from last week, was pretty sore after so using that as my starting point):

Sq 135lbs x 5, 185 x5, 225 x 5, 275 x5, 315 x 5, 330 x 5 (pretty easy- RPE about 6 or 7)
Bench 90lbs x 5,135x 5, 155 x 5, 175 x 5, 200x5, 225x6 (rpe of about 7)
Rows 135x5 ,155x5, 175x5, 200 x 5
Curls: 45lbs x 8, 65 x 10, 77 x 10