I’, 18, I’ve been lifting for about a year, im doing 5x5 madcow, i lift three times a week.
I use post activation potentiation (PAP) with the 3 basics, i will go like 8xbar, 5x30 kg, 5x40kg, 3x46 kg ,3x50 kg ,1x57 kg (in this last set i lift heavier than my last set of the 5x5, to over activate my muscles, so i can lift faster and actIvate those fast twitch fibers better), after that i start my effective sets.
MONDAY WEDNEDAY FRIDAY
HANG CLEAN 4x5 SQUAT JUMPS 4x3 HANG CLEAN 3x5
SQUAT SQUATS SQUAT
B.PRESS M.PRESS B.PRESS
ROW DEADLIFT ROW
HIP THRUST 3x6 WEIGHTED CARRIES GLUTE HAM RAISE 3x6
DIPS 3x6 PALLOF PRESS 3x10 CHIM UP 3x6
AB WHEEL 3x10 AB WHEEL 3x10
I DO ALOT OF BAND PUL APARTS DURING THE WORKOUT, FACE PULLS AFTER THE MAIN LIFTS AND ROTATOR CUFF WORK TO WARM UP.
After the workout i feel very tired, my muscles feel good, so think it might be my SNC, after working out i get home and fall asleep, i’m out of energy.
i’m an ectomorph, maybe that is one of the factores, my body don’t assimilate weel all the work.
Even after the main lifts it’s difficult to end the workout cause im tired
I eat well, a lot of calories, i take whey protein, creatine, and count my calories, i eat about 3,200 kcal a day.
You’re tired after training. Sounds pretty normal to me. I’d be wary of buying in to the "I’m an [insert x/y/z] so I don’t respond well to…’ thing. A lot of the time it usually ends up being something else.
I have a suspicion what you’re experiencing is down mostly to two things:
you aren’t eating enough. You’d be surprised just how much you need to eat to recover from training that is hard enough to get you stronger, let alone bigger. I’d recommend adding in some more starchy foods (potatoes, rice, etc) and a bit more protein and seeing how that goes. Nothing extreme, maybe an extra potato or 100-200 grams of rice and another protein shake or two per day.
you’re not actually doing Madcow. You’re doing Madcow PLUS almost another entire program’s worth of work so while you might only train three days per week, there’s enough work in there for five or six days’ worth of work. Combine that with not quite eating enough and you are almost certain to be under-recovering pretty much constantly.
If the weights you outlined for you ‘PAP’ are the actual weights you use, I’m not trying to be mean but you’re weak. After a year of training you should be MUCH stronger. That alone should tell you that something isn’t right.
You’re trying to add in all this cool sounding stuff when you’re still very inexperienced and not in a good position to determine what you could usefully add to an already proven program. Follow Madcow as it is set out. That’ll be hard enough for you without adding in a bunch of - for you - useless and counterproductive extra volume.
Don’t try to be clever. Just stick to the program and eat quantity and quality.