T Nation

Dr. Stronglove; Or How I Came to Love the Squat

I figure I’m going to keep an online log here. It’d be great to get other people’s input and I welcome it.

Just some context:

I’ve been lifting for 8 months. After the first three months of SS my lifts stalls and it was (erroneously) suggested to me that I should start 5/3/1 because I was now an “Intermediate lifter”. I did make good progress on 5/3/1 ( I guess) and my big three are 405/225/310. 5 months later, I realized that I can still make weekly gains and that I would benefit from a program that was weekly increases in weight much more than monthly.

Obviously.

More so than that, I’ve decided to get rid of the, er, bit extra (and more) I gained from GOMAD and stuffing anything meaty, cheesy, milky, or eggy down my throat.

So I did some research and decided to go with Madcow 5x5 Intermediate Program. From what I’ve read, someone with my level of experience will be able to cut slowly and still make mass and strength gains.

To those who are unfamiliar with Madcow’s program it’s essentially a 5x5 program centered around 3 full body workouts a week with varying levels of volume and intensity depending on the day.

Day 1
Squat- 5x5 (ramping up to a heavy set of 5)
Bench-5x5 (ramping up to a heavy set of 5)
BB Row 5x5 (ramping up to a heavy set of 5)

Day 2
Squat- 60%x5, 70%x5, 80%x5, 80%x5 (percentages based off of 5rm)
Press- 4x5(ramping up to a heavy set of 5)
Deadlift- 4x5 (ramping up to a heavy set of 5)

Day 3
Squat- 60%x5, 70%x5, 80%x5, 90%x5
5rm+2.5% 1x3
80% 5rm 1x8

Bench- 60%x5, 70%x5, 80%x5, 90%x5
5rm+2.5% 1x3
80% 5rm 1x8

BB Row- 0%x5, 70%x5, 80%x5, 90%x5
5rm+2.5% 1x3
80% 5rm 1x8

Because of the intensity, I’m going to go light with the assistance. GHRs on Day 1, ab wheel rollouts on Day 2, and dips on Day 3. In addition, I’d like to do some kind of light conditioning just to aid with the fat loss. Nothing crazy though.

Alright, I’ll update after my first work out.

Bench: 105,120,140,160,175 x5
Squat: 160,185,225,245,265 x5
BB Row: 75,85,95,110,120 x5

Bench Dips: 3x10
Side Bends: 50lbs, 3x10

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