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At a very minimum, you need to watch the portrait version of the 5×5 spreadsheet breakdown: “5X5 Workout Routine – Madcow 5×5 Spreadsheet – PORTRAIT – Intermediate” Also, be sure to sign up for updates! On Mondays and Fridays you perform squats, bench and rows then squats, press, deadlift on Wednesdays. Squat Bench Press Deadlift Barbell Row Overhead Press. In the Madcow’s 5×5, there is enough recovery time between to workout sessions. Strength Training for Intermediate Weight Lifters. Moving to 3x5: Technically, Medhi says move on each movement when you have stalled 3x (that means stall, deload, stall, deload, stall then deload and start again from 3x5). It is this nature of the program makes it suitable to opt for only during the preparation phase on not during the weeks leading to your competition. The work days are non-consecutive days, there is a rest day in between two workdays. If you can use an excel spreadsheet, you can utilize this program to its maximum benefit. Get EVERYTHING you need to crush the super effective Madcow 5x5 program and take your strength to the next level. You can rest a bit more if required but not more than 5 minutes. Starting the cycle with sub-maximal weights you increase the loading every week gradually till you reach the failure. After furnishing the necessary details, you can take a print of the excel sheet and carry it to the gym to track your progress. Bill Starr popularized the “5×5” routine. Smallest plate weight available is needed for the rounding up your workout weights to the practically feasible values. It can be anywhere between 8-12 weeks depending on how much strength you improved during the program. It also helps you to keep track of your progress.