Assistance Work Changes for Madcow

[Fighting Sprite]

Hey folks, I've been running Madcow for about a month now. I am curious about some changes I may want to make and if I'm being an idiot and should just do the program as written or they could benefit me.

here is the program as written

Day One:
Squat 5x5 ramping 12.5% each set
Bench same as above
Row same as above
2 sets of hypers
2 sets of situps

Day Two:
Squat 4 ramping sets up to 75%
Deadlift 4 ramping sets up to top set of 5
press 4 ramping sets up to top set of 5
3 sets of situps

Day Three:
Squat 5 ramping sets, 4 at five, final set is a triple.
Bench same as above
Row same as above
dips 3x5-8
curls 3x8
tricep extensions 3x8

each week you increase your max 2.5%.

I've already implemented one change to the program, pullups on day two. The other two changes I am considering are switching curls for chins to get some extra upper back work. I also am heading back to school and my gym down there has a GHR, I wanted to switch them in for situps on one day, to get some leg assistance in.

Thoughts?

 

[Thunderkopf]

Looks good to me, dude. Madcow's 5x5 was my introduction to the world of powerlifting 6 years ago. It did not disappoint me.

Just be careful with the Glute Ham Raises, though. They're a bitch for beginners and considering that Deadlifts work out the same muscle groups (lower back and hammies), I would go light on them or just stick with situps.

 

[Fighting Sprite]

Looks good to me, dude. Madcow's 5x5 was my introduction to the world of powerlifting 6 years ago. It did not disappoint me.

Just be careful with the Glute Ham Raises, though. They're a bitch for beginners and considering that Deadlifts work out the same muscle groups (lower back and hammies), I would go light on them or just stick with situps.

My plan was to use bands behind me to pull me back up, so that I can start out light. I know I need to remember they are an assistance exercise, should I add them to my program.

 

[Thunderkopf]

My plan was to use bands behind me to pull me back up, so that I can start out light. I know I need to remember they are an assistance exercise, should I add them to my program.

You can also use a plyometric box, place it in front of you, and push yourself up with your arms. But again, for a beginner I would just stick with the basic template until your deads and squats reach the 300's.

If your gym's lucky enough to have a Reverse Hyperextension Machine, then you can replace the hypers with the reverse hyperextensions.

 

[Chucknate]

I've been doing chins, weighted and unweighted, on days 1 and 3 for the last 10 weeks and haven't had a problem. The GHRs might make it hard to recover though as you're already squatting 3 days a week and the deadlift session is pretty intense.

 

[NurseKnuckles]

Its pretty adamant about not adding to the assistance. GHR might be a little much with the hypers on day 1. I would leave as is and just add weight to the assistance.