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Thread: Overtraining/Enough Work?

  1. #1
    Senior Member rdearmond573's Avatar
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    Dec 2008
    Location
    Indianapolis, IN
    Posts
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    Overtraining/Enough Work?

    I am about to begin Madcow's version of the 5x5 routine, but im worried that I may be overworking specific muscles, but during a workout not doing enough. I was also wondering if the lifts were separated if a good way. The workout looks as followed.....

    Monday (few sets of hypers and sit ups as well)
    -----------
    Bench 5x5
    Squat 5x5
    BO Row 5x5

    Wednesday (sit ups as well)
    -------------
    Squat 4x5
    Incline Bench 4x5
    Deadlift 4x5

    Friday (3 sets of dips, curls, and tri ext.)
    ------------
    Squat 4x5, 1x3, 1x8
    Bench 4x5, 1x3, 1x8
    BO Row 4x5, 1x3, 1x8

    I'm mostly confused about having squat three times a week and a bench three times a week. Just wondering if the set up is suitable.

    Thanks
    Age: 20
    BW: 165lbs
    Bench: 235
    Squat: ??
    Deadlift: ??

  2. #2
    SchModerator ZenMonkey's Avatar
    Join Date
    Mar 2007
    Location
    Dallas, TX
    Posts
    5,478
    The question is: Have you progressed through SS and/or Texas Method? Those two routines are the proper setup for going into Madcow. The explanation is in varying loading patterns to prepare for a max effort at the end of the week. Wednesday, for example, is the lightest day of the week, used as recovery in preparation for a PR push on Friday. If you are concerned about recovery you could probably do a WS style DE effort @ something like 10x2 @ 50% but it does take some acclimating for these types of routines. Id additionally suggest buying Starting Strength and Practical Programming by Mark Rippetoe.
    Last edited by ZenMonkey; 10-19-2009 at 09:48 PM.
    Sarvamangalam!

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