T Nation

The Mule Trying to Powerlift.

I plan on using Bill Starr’s “Mad Cow” routine.

Day1 Monday
Squat 5x5 Ramping up to top set of 5 (Should equal previous Friday’s triple).
Bench 5x5 Ramping up to top set of 5 (Should equal previous Friday’s triple).
Barbell Row 5x5Ramping up to top set of 5 (Should equal previous Friday’s triple).
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups.

Day2 Wednesday
Squat 4x5 First 3 sets same as Day1. 4th set is the same as 3rd.
Military or Push Press 4x5 Ramping up to top set of 5.
Deadlift 4x5 Ramping up to top set of 5.
Assistance: 3 sets of sit-ups

Day3 Friday
Squat 4x5, 1x3, 1x8 First 4 sets same as Day1. Triple is 2.5% heavier than Day1 top set
of 5. Use the weight from 3rd set for a set of 8.
Bench 4x5, 1x3, 1x8 First 4 sets same as Day1. Triple is 2.5% heavier than Day1 top set
of 5. Use the weight from 3rd set for a set of 8.
Barbell Row 4x5, 1x3, 1x8 First 4 sets same as Day1. Triple is 2.5% heavier than Day1 top
set of 5. Use the weight from 3rd set for a set of 8.
Assistance: 3 sets of weighted dips (5-8 reps). 3 sets of BB curls and Tricep Extensions (8 reps).

I’m going to use this wed. and fri to get my 5RM on the bench, squat, deads and push press.

I’m a small guy 5’4" about 140lbs so I’m not very strong.
Hoping to get 185 bench 225 dead 205-225 squat and 115-135 pushpress for 5 reps. We’ll see.

Any advice is appreciated.

Testing 1-5RM

Squat 45x6, 95x5, 135x4, 185x1, 205x1, 225x3
Bench 45x5, 95x5, 115x5, 135x2, 160x1, 180x3

Squat felt like I might have one more rep but I didn’t want to fail (even though I was in a power rack). Bench, the 3 reps is all I had. I was kinda rushing thur my sets cuz I was short on time and didn’t take as long as I should of between sets.

A question for someone who knows. How much do I drop the weight for my first workout. I believe I read somewhere that it is between 10%-15%.

Friday I will be testing my pushpress and deads.

I’ve just been told about 30%. I;ll start with that as not to stall too quickly.

Squat 115x5, 135x5, 155x5, 175x5, 195x5
Bench 95x5, 105x5, 115x5, 135x5, 160x5
Pendlay row 115x5 3 sets

Ran short on time. Had to pick up kids from school.