Madcow 5×5 Workout 1

This is the first workout of the week and it focuses on volume. You will be doing 5 sets with 5 reps each but the workout is built on ascending sets. In the first set you only use 50% of your 5RM, what you maximum can lift 5 times in the exercise. You then increase the load to 62,5%, 75%, 85,5% and at last 95% of your 5RM. Make sure to rest between you sets, especially in the final sets when the load gets heavy.

Madcow Training Program

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Madcow Training Program

Madcow 5×5 Workout 3

Last workout of the week and it is heavy. You start by doing 4 ascending sets. Then you do one really heavy set with only 3 reps and at last you finish of with a 8 rep set for some volume.

Madcow Training Program

Madcow 5×5 Workout 2

Second workout that is a bit softer. You will be doing Squats but at lower intensivt and one set less. Instead of Bench Press and Barbell Rows you will be doing Military Presses and Deadlifts. For the last two exercises you will perform them with ascending sets. You start off with 60% and then continue with 70%, 85% and at last 95% of 5RM. Your squats will be done a bit lighter with 50%, 60%, and the 70% of your 5RM for the last two.
texas method

Texas Method Week B Intensive

Record time in week B. This time you try to make a record in Squats and Deadlift like last week but instead of Bench Press you focus on Military Presses. Make sure to rest between the exercises. You should feel pretty fresh before a record. Start the workout with a proper warm up such as running or Cross Trainer for 5-10 minutes. In every exercise you should also do some warm up sets with lighter weights before you try do make a 5RM record. This is good for your muscles and joints but also to remember your brain about the movement pattern.