Madcow Intermediate 5x5 (SJB modified)
미친소 중급훈련 5x5
Monday – Heavy Day Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions(백 익스텐션) - 2 sets
Weighted sit-ups (crunches) - 4 sets
Pull-ups - 3 sets
Warm-down jog (optional)
Ramp up weight for each subsequent set starting at 50% incrementally moving up to 100%, i.e. 50, 62.5, 75, 87.5, 100.
야 근데 내가 해석다 해줘야 되냐 1RM 50퍼부터 시작해서 100퍼까지 늘리라고
Increase rest between sets in the same way, starting with 1 minute between sets one and two up to 4 minutes between four and five.
휴식도 똑같이 세트 할때마다 1분서 4분까지 늘리라고
Vary weight and reps for extensions, crunches and pull-ups, use a shorter rest period.
무게나 반복수를 다양화시키고 크런치랑 풀업할때는 짧게 쉬어랑
Tuesday - Cardio(유산소)
Gym or run
Stretch (optional)
Do HIIT for 30 - 45 minutes.
Wednesday – Light Day
Squat – 4 sets of 5
Overhead Press – 4 sets of 5
Deadlift – 4 sets of 5
Sit-ups - 3 sets
Bent-over rows - 3 sets
Jog (optional)
For Squat do the first three sets the same as monday then repeat the third set once or twice if easy, i.e. 50, 62.5, 75, 75, 75 optional.
스쿼트할때 처음 3세트까지 늘리면서 하다가 3세트부터는 가능하면 동일 무게로 1~2세트 더 해랑
Overhead press and deadlift are to be ramped up in the same way as other exercises except missing the first warm-up set, i.e. 62.5, 75, 87.5, 100.
오버헤드 프레스랑 데드리픝는 웜업세트를 제외하면 무게 늘려가면서...
Bent-over rows; vary weight and rest, can be swapped with another supplement exercise for variation, e.g. upright rows.
벤트오버로우는 무게랑 중량을 다양하게, 업라이트 로우같은 비슷한 운동으로 대체해도 된당
Thursday - Light Cardio
Gym or run
Stretch (optional)
Don't over-do it, usually tired by this time of the week, don't want to miss reps!
너무 무리하지마. 이때는 일주일중에서 좀 피곤하대.
Friday - Medium Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powerclean– 4 sets of 5, 1 triple, 1 set of 8 
Weighted Dips - 3 sets of 5-8
Triceps Extension and Biceps Curl - 3 sets
First four sets are the same as monday with the fifth set being a triple @ 102.5% of monday's fifth set, i.e. 50, 62.5, 75, 87.5, 102.5. The weight used in the fifth set becomes the baseline for monday's fifth set, i.e. 102.5% friday = 100% subsequent monday.
Vary reps and rest as with previous supplement exercises.
아 나 슬슬 해석이 귀찮아지기 시작했어.
모르는거 있으면 댓글로 달아
Saturday - Cardio
Run
Stretch (optional)
Sunday - Optional
Run
Stretch
Test 1 RM's
This should be a light day or rest if exercised on Saturday.
Don't test 1 RM's too often, no-more than once a fortnight!
Notes
Start program with weight that is relatively easy i.e. ~ 90% / max.
Don't increase weight too quickly making sure good form is maintained, decrease weight if tendonitis starts.
De-load every few weeks, e.g. every 6 weeks go back to the weight used 2 weeks previously.
Try to stretch as least twice a week, this will reduce chance of injury and allow training for longer periods.
Cardio more than three times a week will slow strength progression and increase risk of injury
이건 상당히 인정받고 있는 프로그램이니 한번쯤 도전해보길!
