Madcow 5x5 Intermediate | FitFrek.com

	A	B	C	D	E	F	G	H	I
1	To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Make a Copy full details here - Thanks, FitFrek.com
2
3
4
5
6
7		Madcow 5x5 Training Program
8
9
10		Exercise	Test Weight	Reps	Set Interval	Tonnage Cutoff	1RM	5RM	Starting Weight
11		Squat	100	5	12.5%	60.0%	113	100	95
12		Bench	100	5	12.5%	60.0%	113	100	95
13		Row	100	5	12.5%	60.0%	113	100	95
14		Press	100	5	12.5%	60.0%	113	100	95
15		Deadlift	100	5	12.5%	60.0%	113	100	95
16
17		Smallest Plates Available		2.5
18		Match PRs in Week #		4
19
20		All of the turquoise fields are inputs; you should set these to the appropriate values as described below.
21
22		Test Weight		.....	The maximum weight you've lifted for the given exercise.
23		Reps		.....	The number of reps you've completed at the test weight. Something close to 5 is ideal.
24		Set Interval		.....	The size of the steps between your ramped sets. 12.5% is the program default. Lower
25					values will make your initial sets heavier, and thus the program more difficult.
26		Tonnage Cutoff		.....	The weight a set must be (as a percentage of your computed 1RM) before it will be
27					included in your relevant tonnage numbers. 60% is the program default. This value is
28					for information purposes only and will not affect your program.
29		Smallest Plates Available		.....	The weight of the smallest plate you have available. The program worksheet will round
30					all of your work weights according to this value.
31		Match PRs in Week #		.....	The week in which you want to match your previous 5RMs. Week 4 is the program
32					default. Use a higher value if you need extra recovery time. Do NOT use a lower
33					value or you'll stall early on, lose motivation and then complain this program
34					doesn't work. Let it be easy for the first 3 weeks.
35
36
37
38
39
40		STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved.
41		Spreadsheet created by StrongLifts Member Joe F.
42
43		http://stronglifts.com/
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100