Madcow 5x5 Question: Doing both BO Rows and Power Cleans

[SickyGnarwhal]

I want to do both BO rows and power cleans with Madcow 5x5.

The reasons why I want to do both are:

1. I wanted a movement that would improve general back strength (BO row)
2. I still wanted something in there for power (power clean ).
3. Plus power cleans are just effing fun.

Here is an idea of how I want to add them in:

MON:
Power Cleans 5x3 (Do sets across with 1.25 or 2.5# more than last week)
Squat 5x5 (Ramped up)
Bench 5x5 (Ramped up)

WED:
Squat 4x5
Press 4x5
DL 4x5

FRI:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
BO Row 4x5, 1x3, 1x8 (Following rep scheme of the other lifts of Friday, but with the 1x3 set 2.5# heavier than last weeks 1x3)

Does this sound/look okay? Any feedback would be appreciated. Please and thank you.

 

[Midnighter]

OK, but power cleans would improve general back strength.

 

[TeddyRoosevelt]

OK, but power cleans would improve general back strength.

This is correct.

Also Midnighter, your old AV was much better than this new one. I am displeased.

 

[belph]

This is correct.

Also Midnighter, your old AV was much better than this new one. I am displeased.

i agree with the powerclean comment too. and i second the av thing.

 

[Midnighter]

Shut up, you jerks!

 

[JauntyAngle]

I want to do both BO rows and power cleans with Madcow 5x5.

The reasons why I want to do both are:

1. I wanted a movement that would improve general back strength (BO row)
2. I still wanted something in there for power (power clean ).
3. Plus power cleans are just effing fun.

Here is an idea of how I want to add them in:

MON:
Power Cleans 5x3 (Do sets across with 1.25 or 2.5# more than last week)
Squat 5x5 (Ramped up)
Bench 5x5 (Ramped up)

WED:
Squat 4x5
Press 4x5
DL 4x5

FRI:
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
BO Row 4x5, 1x3, 1x8 (Following rep scheme of the other lifts of Friday, but with the 1x3 set 2.5# heavier than last weeks 1x3)

Does this sound/look okay? Any feedback would be appreciated. Please and thank you.

The main thing about Madcow is the way that you set the weight for the top ramped set on Monday through the triple on Friday. Seems a shame to do that for neither Power Cleans nor BOR. I would stick with one, so you can use the Madcow progression.

I am not convinced it is necessary to add BORs for general back strength- after all, you will get plenty from deadlifts and power cleans. But I am a big fan of doing what you want to do! So if you really want to do BORs, I would add them as part of the assistance work, e.g. do 3x8 at a slightly lighter weight on Friday, or Monday instead of the weighted hyper-extensions.

 

[Aleks Sytsevich]

I would cut Fridays curls and tri extensions and add rows there. Cleans will work your upper back just fine.

I would keep the hypers, if you have reason to keep them. Unless you have a GHR, then do that instead.

 

[JauntyAngle]

I would cut Fridays curls and tri extensions and add rows there. Cleans will work your upper back just fine.

I would keep the hypers, if you have reason to keep them. Unless you have a GHR, then do that instead.

That would be okay, too. But whatever, I think doing them through the assistance is the way forward.

 

[Aleks Sytsevich]

That would be okay, too. But whatever, I think doing them through the assistance is the way forward.

I was agreeing with you, Jaunty.

I found that doing the hypers Monday added to my training. I felt that doing the arm work Friday made my arms dead weight and didn't really add to my training.

BOR will work the biceps and upper back, appealing no? Work the guns and back all in one go, bro.

 

[JauntyAngle]

I was agreeing with you, Jaunty.

I found that doing the hypers Monday added to my training. I felt that doing the arm work Friday made my arms dead weight and didn't really add to my training.

Indeed- just re-affirming our marvelous consensus.

Did you do weighted hypers? It seems that a lot of people are against them, although I suppose if you can do a weighted GM you can do a weighted hypers.

It definitely makes sense to sub BORs for curls from a strength point of view. I can see someone wanting to keep the tricep extensions though- they are actually decent assistance for Bench, from what I can tell.

 

[Aleks Sytsevich]

Yeah, weighted.

Good point on the extensions. I would think benching twice and pressing once would be enough. Though BW or weighted dips would do the same.

 

[toonie]

+1 on the av change. Not digging it Midnighter.

 

[Telf]

I'm new here - and I can't remember your old AV - but I approve of Black Rollins.

Your friend, Telf.

 

[zhangmaster12]

Powercleans and deadlifts will mostly improve lower back strength.

If you want upper back strength (lats, rhomboids, ect) do BORs. If BORs taxes you PC too much, pullups and inverted rows.

Basically, what Im saying is. Yes, do direct upper back work, because a wide back is awesome.

 

[toonie]

Much better av Midnighter Really didn't like the Tony Stark one.

 

[SickyGnarwhal]

Thanks for the input, all.

So here's how I'll probably go about it :

MON: Heavy Day

Power Cleans 5x3 (Ramping up)
Squat 5x5 (Ramping up)
Bench 5x5 (Ramping up)

Weighted Hypers or GHR's
Weighted Sit-ups

WED: Light Day

Squat 4x5
Press 4x5
DL 4x5

Sit-ups

FRI: Medium Day
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Power Clean 4x3, 1x3, 1x5

Dips
Reversed-grip BO Row