I
imported_etothepii
Guest
The Madcow Version of Bill Starr’s program centers around:
M:
Squat
Bench
Barbell Row
<Situps and Hypers>
W:
Squat
Military Press
Deadlift
<Situps>
F:
Squat
Bench
Barbell Row
<Dips, Curls, triceps extensions>
So, start this with HST program:
SD
15s
M,W,F:
Squat
Bench
Row
Military Press
DL
Dips
10s
Same
5s
Same, add Bis and Tris
Situps and hypers could be done on T, TH, if at all.
Post 5s:
Post 5s of HST will be the beginning of Madcow. Since we’ve been progressing through HST, the prescribed 5 weeks of Madcow’s progression probably isn’t necessary. So, start two weeks out of your 5RM instead. This will just be a zig–zag in the overall weight progression. Continue the Madcow program until you reach multiple plateaus.
As a strength training progam, Bill Starr (and the Madcow version) seem to be very good. They follow the principles of Load, Frequency, and Progression (albeit weekly, instead of per workout). As long as you don’t hit a plateau right away, there would be no need for SD (the SD from HST has done its job, afterall), so a reasonable amount of hypertrophy should accompany the strength gains.
How does it look? Any tweaks or changes?
M:
Squat
Bench
Barbell Row
<Situps and Hypers>
W:
Squat
Military Press
Deadlift
<Situps>
F:
Squat
Bench
Barbell Row
<Dips, Curls, triceps extensions>
So, start this with HST program:
SD
15s
M,W,F:
Squat
Bench
Row
Military Press
DL
Dips
10s
Same
5s
Same, add Bis and Tris
Situps and hypers could be done on T, TH, if at all.
Post 5s:
Post 5s of HST will be the beginning of Madcow. Since we’ve been progressing through HST, the prescribed 5 weeks of Madcow’s progression probably isn’t necessary. So, start two weeks out of your 5RM instead. This will just be a zig–zag in the overall weight progression. Continue the Madcow program until you reach multiple plateaus.
As a strength training progam, Bill Starr (and the Madcow version) seem to be very good. They follow the principles of Load, Frequency, and Progression (albeit weekly, instead of per workout). As long as you don’t hit a plateau right away, there would be no need for SD (the SD from HST has done its job, afterall), so a reasonable amount of hypertrophy should accompany the strength gains.
How does it look? Any tweaks or changes?