T Nation

Critique my Madcow Programming?


#1

Hey I was wondering if I could get some critiques on my current madcows intermediate 5x5 programming so fire away. If you have any criticisms about the volume and anyway I could progress faster please tell me.

stats;
178lb
5 foot 8
BF: no idea

SQUAT: 142.5kg for 5 (ATG)
BENCH: 105kg for 5
DEADLIFT: 170kg for 5 (dead stop)
PUSH PRESS: 75kg for 5
BARBELL ROW: 110kg for 5 (90 degree angle and bar is off the floor, similar to a pendlay and I pull the weight hard to my nipple area)

MONDAY

SQUAT 5x5 ramping
BENCH 5x5 ramping
BARBELL ROW 5x5 ramping (done at 90 degree angle and accelerate the bar to the nipples/lower chest off the floor)

accessory: 2x10 stiff legged deadlift (i havent got any access to hypers or GHR and I believe it transfers to my deadlift very well) 4x10 weighted rope crunches.

WEDNESDAY

SQUAT 4X5
PUSH PRESS 4X5
DEADLIFT 4X5

accessory's: 5x5 chin ups, 3 sets of sit ups (bodyweight, close to failure/too failure 1st set, 2nd and 3rd I match the first set in reps)

FRIDAY
SQUAT 4X5 1X3 1X8
BENCH 4X5 1X3 1X8
BARBELL ROW 4X5 1X3 1X8

accessorys: 3 sets of weighted dips 5-8 reps (usually i do 8 reps and then add weight once I can do more) 3 sets of straight bar curls, 3 sets of behind the head rope tricep extensions (theres a lot of heavy pressing with compounds so I thought doing some kind of behind the head tricep builder would be best).

main goal: I want to achieve a 140kg bench, 180kg squat and 220kg deadlift AT LEAST at a bodyweight of under 83kg (183lb) but im willing to be heavier if i need to be but I dont want to be over 90kg when I achieve those numbers.

I also have an interest in bodybuilding so I want to be reasonably lean and have a good physique

My question is do you think my current program is enough to enable sufficient gains in size and strength or am I lacking some additional volume? im following the program as written by madcow to the T however I cant help but think maybe I should do some addition work for arms/shoulders. Im more than happy to not add ANY additional exercises because my progress has been going very well however if you guys feel like im short doing it and I could get away with doing more volume for the upper body and grow at a faster rate then I would possibly change some parts of it.

Also If in the future I ever decide the join the dark side (use anabolics) do you think my program includes enough volume/frequency in order to progress at 95%+ or will I make better/faster progress with more volume?

Thanks.