Need advice on my Madcow progression

Discussion in 'Strength & Conditioning Discussion' started by MrImperial, Sep 18, 2010.

  1. MrImperial

    MrImperial Banned Banned

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    Whats up guys I recently decided to start training at a formal MT gym a few months ago instead of only weight training. I came here, did research via the FAQ and decided that I would do the 3 day Madcow routine as well as 2 days a week of MT. There are a few questions about Madcow I was hoping I could get answers for and they are:

    1) I can't seem to figure out what a Deload week/period is. It seems like there are a million variants to Madcow and the one I picked came from Stronglifts. This routine doesn't appear to have any Deload phase or rest phase while some do. It is basically 12 weeks of gradual progression. Not that I have any problem with 12 weeks of gradual progression but I am just wondering under what circumstances do people decide to do a Deload phase? As of right now I am finishing my 5th week so therefore I am passing my 5 rep maxes.

    2) What is the theory behind less is more? For example, why is that for the most part Madcow has me ramping up to basically 1 heavy set but other workouts (such as some college football routines) have me doing 5X5 heavy? It feel strange sometimes when I'm working through my sets and I don't break a sweat till the last set. Thanks in advance for and advice.
     
    Last edited: Sep 18, 2010
  2. otnemeM

    otnemeM Blue Belt

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    If your regular week would be

    Monday: Squat 5x5 / BP 5x5 / Row 5x5
    Wednesday: Squat 4x5 / Deadlift 4x5 / Military 4x5
    Friday: Squat 4x5, 1x3, 1x8 / Bench 4x5, 1x3, 1x8 / Row 4x5, 1x3, 1x8

    Your deload week(s) could be:

    Monday: Squat 3x3 / BP 3x3 / Row 3x3
    Wednesday: No Squat / Deadlift 3x3 / Military 3x3
    Friday: Squat 2x3, 1x5 / Bench 2x3, 1x5 / Row 2x3, 1x5

    An alternative would be to cut a training day all together and do something like:

    Monday:
    Squat: 3x3 / Bench: 3x3 / Rows: 3x3

    Wednesday/Thursday:
    Light Squat (70% of monday): 3x3 / Deadlift: 3x3 / Military Press: 3x3 / Chins:3x3

    Best thing really is to do a week in a planned way and then in the future you'll be able to go by feeling. Perceived Fatigue is a very important part of the whole thing in the long run.
     
  3. MrImperial

    MrImperial Banned Banned

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    So basically a deload week consists of decreasing volume or weight and is generally done in order to let the body recuperate? Thanks
     
  4. otnemeM

    otnemeM Blue Belt

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    yes and yes. if after you've tried you feel you need two weeks, do so. same thing if you feel you also need to decrease intensity.
     

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