stronglifts-madcow-5x5.xls
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Madcow 5x5 Training Program
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ExerciseTest WeightRepsSet IntervalTonnage Cutoff1RM5RM
Starting Weight
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Squat100112.5%60.0%1008985
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Bench100112.5%60.0%1008985
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Row100112.5%60.0%1008985
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Press100112.5%60.0%1008985
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Deadlift100112.5%60.0%1008985
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Smallest Plates Available2.5
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Match PRs in Week #4
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All of the turquoise fields are inputs; you should set these to the appropriate values as described below.
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Test Weight.....
The maximum weight you've lifted for the given exercise.
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Reps.....
The number of reps you've completed at the test weight. Something close to 5 is ideal.
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Set Interval.....
The size of the steps between your ramped sets. 12.5% is the program default. Lower
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values will make your initial sets heavier, and thus the program more difficult.
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Tonnage Cutoff.....
The weight a set must be (as a percentage of your computed 1RM) before it will be
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included in your relevant tonnage numbers. 60% is the program default. This value is
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for information purposes only and will not affect your program.
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Smallest Plates Available.....
The weight of the smallest plate you have available. The program worksheet will round
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all of your work weights according to this value.
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Match PRs in Week #.....
The week in which you want to match your previous 5RMs. Week 4 is the program
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default. Use a higher value if you need extra recovery time. Do NOT use a lower
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value or you'll stall early on, lose motivation and then complain this program
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doesn't work. Let it be easy for the first 3 weeks.
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STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
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Spreadsheet created by StrongLifts Member Joe F.
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http://stronglifts.com/
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