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I'm on Madcow 5x5 and am making great gains so of course I want to keep doing it. But I'm very slow on the bench and this really hinders my max attempts. Anybody have any ideas how to put some DE work into Madcow?
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Ability without honor is useless - Cicero
Hang them with the chains they enslave you with -
gains..... even slow gains..... are gains nonetheless. i wouldn't make changes to your setup until you stop making gains.
there is a big difference between slow gains and no gains."One Fish, Two Fish, Red Fish, Blue Fish." - Dr. Suess -
How old are you, how big are you, how long have you been lifting, what are your best lifts, what is your diet likePh.D., Theoretical Physics '16
kind of a doucheComment
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16. 165. 5'6. 12% bodyfat. 3 1/2 years lifting. Squat 315 ATG. Bench 250. Deadlift 360. Press 160. 2500-3000 cals a day. 200 grams protein a day. 100 -125 carbs a day mostly post workout (insulin resistant. sucks ass). 85-125 grams of fat a day. I'm going to stay on Madcow regardless because like you said slow gains are a lot better than no gains. I'm only wanting to put in some DE work because my bench press has always been slow and I believe if I was a bit faster it could help tremendously when taking max weight.Ability without honor is useless - Cicero
Hang them with the chains they enslave you withComment
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At 16 don't worry so much you have a long time to go. Those are great lifts for your stats.
I know most say you don't need accessory work with those routines because the other small groups of muscles get hit pretty hard but how is your arm strength, mainly tri's. Bench seems to use a lot of them depending what style of bench you are doing (bb or pl). I too am doing the 5x5 but I only do incline to prevent injurys and on fri I do arm accessory work.
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If you're a slow bencher at 16, you will be a slow bencher forever."You can't be the fastest or the strongest but you can always work the hardest." - Jim Wendler
"Failing is nothing more than inexperience" - Jim Wendler
"You won't have to rotate squats and deadlifts, but do them both and thus get more fucking awesome every week" - cooltomComment
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I've had that thought before as well. Been doing some speed work. I'll see if it helpsAbility without honor is useless - Cicero
Hang them with the chains they enslave you withComment
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I think you can definitely teach yourself to fire more efficiently.Originally posted by Claybear View Post
But the best way to bench 225lbs faster is to become stronger."You can't be the fastest or the strongest but you can always work the hardest." - Jim Wendler
"Failing is nothing more than inexperience" - Jim Wendler
"You won't have to rotate squats and deadlifts, but do them both and thus get more fucking awesome every week" - cooltomComment
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Can't argue with thatOriginally posted by LandryP View PostAbility without honor is useless - Cicero
Hang them with the chains they enslave you withComment
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If you feel your triceps are the weak link I would hit the military or incline more and if your chest is the weak link Dips, Flyes, or some wide-grip bench might help. It could also be that your support muscles aren't at the same level as your primary ones, in which case increasing your DL, increasing your Row reps/weight/frequency, or increasing the amount of pull-ups you do might help. I know since I started my deadlift program and have been targeting my back my bench has grown quite steadily; next Wednesday I'll attempt bench my RM from the beginning of this month for 5x5. I attribute most of my gains to increasing my Deadlift.
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