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  1. #21
    I Am JEFIT Legend Deviation's Avatar
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    Ahh so you jumped ahead? That was my first thought. Best of luck
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  2. #22
    Experienced Member Goodolsen's Avatar
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    Just remember with Stronglifts, at least starting out, you need to check your ego. If you try and go to heavy too quick you will burn out and end up switching to another routine.

    I started SL just under a month ago and here are my numbers:

    First lifts (12/7 and 12/9)
    Squat - 80x5x5
    Bench - 110x5x5
    Press - 65x5x5
    Row - 100x5x5
    Deadlift - 95x5x5

    Last Lifts (12/30 and 1/3)
    Squat - 165x5x5
    Bench - 145x5x5
    Press - 90x5x5
    Row - 145x5x5
    Deadlift - 165x5x5

    You can see that in just under a month my squat went up 85lbs, bench 35lbs, press 25lbs, row 45lbs, and deadlift 70lbs. That is why it is important you make small jumps 5/10 lbs each workout. If you try and just more than that you will stall much faster.

    The workout itself is very good if you follow it as designed. But don't take everything the "creator" Medhi says for granted.

  3. #23
    More Experienced than a Senior decu68's Avatar
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    Quote Originally Posted by Deviation View Post
    Ahh so you jumped ahead? That was my first thought. Best of luck
    No, I just noticed that there was a second page; it is a 12 week schedule.

  4. #24
    More Experienced than a Senior decu68's Avatar
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    Quote Originally Posted by Goodolsen View Post
    Just remember with Stronglifts, at least starting out, you need to check your ego. If you try and go to heavy too quick you will burn out and end up switching to another routine.

    I started SL just under a month ago and here are my numbers:

    First lifts (12/7 and 12/9)
    Squat - 80x5x5
    Bench - 110x5x5
    Press - 65x5x5
    Row - 100x5x5
    Deadlift - 95x5x5

    Last Lifts (12/30 and 1/3)
    Squat - 165x5x5
    Bench - 145x5x5
    Press - 90x5x5
    Row - 145x5x5
    Deadlift - 165x5x5

    You can see that in just under a month my squat went up 85lbs, bench 35lbs, press 25lbs, row 45lbs, and deadlift 70lbs. That is why it is important you make small jumps 5/10 lbs each workout. If you try and just more than that you will stall much faster.

    The workout itself is very good if you follow it as designed. But don't take everything the "creator" Medhi says for granted.
    I am following to the "T" for sure; ego left at the door. I went through the Stronglift and said I was advanced for it so am on the Madcow. After 12 weeks I will see where I am and if able to move to the Stronglift Advanced. Like I was saying it really feels weird lifting so light of weights but will take it week by week to see where I am. Here is my starting point so far after 2 days and than I will later come back and update. Remember, this is the Madcow set-up.

    Note: Unable to do Squats due to crush vertebra; C5,C6,C7. No matter how many times I have tried to do them I always suffer; therefore am doing Front Squats. Can't do as much weight but it still works my legs.

    MADCOW 5x5 START: (January 2, 2012)

    DAY 1 - Monday

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    5 x 287 Lbs
    1RM = 334.83 Lbs

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    5 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    5 x 240 Lbs
    1RM = 280 Lbs

    DAY 2 - Wednesday; lighter workout

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    4 x 217 Lbs
    4 x 217 Lbs
    1RM = 253.16 Lbs

    BARBELL SHOULDER PRESS
    5 x 95 Lbs
    5 x 115 Lbs
    5 x 135 Lbs
    5 x 155 Lbs
    1RM = 180.83 Lbs

    BARBELL DEADLIFTS
    5 x 190 Lbs
    5 x 230 Lbs
    5 x 267 Lbs
    5 x 305 Lbs
    1RM = 355.83 Lbs

    Day 3 - This will be Friday and will be heavier lifts scheduled for:

    BARBELL FRONT SQUAT
    5 x 147 Lbs
    5 x 182 Lbs
    5 x 217 Lbs
    5 x 252 Lbs
    3 x 292 Lbs
    8 x 217 Lbs
    1RM = ?

    BARBELL BENCH PRESS
    5 x 112 Lbs
    5 x 137 Lbs
    5 x 162 Lbs
    5 x 192 Lbs
    3 x 222 Lbs
    8 x 162 Lbs
    1RM = ?

    BARBELL BENT-OVER ROWS
    5 x 120 Lbs
    5 x 150 Lbs
    5 x 180 Lbs
    5 x 210 Lbs
    3 x 245 Lbs
    8 x 180 Lbs
    1RM = ?

    Like I said it was too easy but see as I go on that by week 12 I will be doing (or should be doing) Front Squats of 5 x 385 Lbs, Bench Press 5 x 290 Lbs, Rows 5 x 325 Lbs and Presses 5 x 205. Will I? I sure hope so. Than after the 12 weeks I will take a week break and either repeat Madcow at higher levels OR do the Stronglift Advanced. I don't see this as unattainable based on where I am now in my lifting; the end result is a little away from where I am now (before Madcow) but not too far from where I am, this plan just gives me a more scheduled goal. I may hit some hiccups along the way but will deal with them at that time. Heck even my age of 43 may be a factor for if I can attain but it has never stopped me from trying.

    FYI: Tuesdays and Thursday I do 20 minutes of skipping. In this amount of time I can do 1500 skips which burns about 250 calories.
    Last edited by decu68; 01-05-2012 at 07:25 AM.

  5. #25
    More Experienced than a Senior decu68's Avatar
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    Good information femaveeick. I may be on the wrong program because I would be above an intermediate lifter having 14 years into this. I will however give Madcow a go and if not than move on to another program. I will look into the Wendler's program, you've peaked my interest.

    I found that when doing martial arts on the same day of weight lifting I suffered hugely; both in martial arts and weight lifting. I was always trying to find a balance and I never quite did over the 7 years. Haven't trained since January of 2009 as needed a break due to injuries and motivation. Good for you if you have found that balance.

    Again thanks for the information.

  6. #26
    More Experienced than a Senior decu68's Avatar
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    At 43 I don't recover like I used to in my 20's and 30's for lifting. My gains are usually much harder to obtain and what I do I fight like a bugger to maintain. Always seems like I gain some and than have to reach that point again; always an up hill struggle. The more I read from you the more I'm thinking this may not be the workout for me BUT I am going to give it a go. I've overcome many things and I just have to keep focused and workout with intensity.

    Any program worth its salt combines a strength component, a hypertrophy component, a conditioning component, and a mobility component
    Most of the workouts I have done or created over the years usually have all of these components so I agree with this.

    Strength is built on the four main lifts: squats, bench press, overhead press (AKA standing military), and deadlift
    I also agree with this though I have had far and few programs that only did just these, they always included other lifts as well. Doing Madcow and not having direct tricep/bicep work will be a big change but like I said, I'm willing to give this a go and see what happens. I have always know that many lifters eventually eliminate work on these body parts, I just haven't done so for any length of time. I have always found that to be good at bicep curls you actually have to curl. To be good at tricep extensions you have to work on extensions. That is life, to be good at something you have to actually do that thing. This will be a big change and I am down for the commitment.

    When starting I trained like a body builder and did so for 5 years. Than when training martial arts for 7 years I realized I had to train different. Since than I have the mentality to want to get stronger, look good but be functional. No sense looking a certain way if you can't do things. That is why in many of my programs I lifted explosively and lowered slower. I wanted to train my body to perform and react in the same manner I needed it to.

    Thanks again.
    Last edited by decu68; 01-05-2012 at 05:51 PM.

  7. #27
    More Experienced than a Senior decu68's Avatar
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    Hey thanks for that, I have book marked and will give a read.

  8. #28
    More Experienced than a Senior decu68's Avatar
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    Instead of commandeering this thread, I have created a log for myself.

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