Originally Posted by chrisj22

Yes mate, it's called 'Madcow' by Bill Starr. I absolutely loved that routine - my strength went up something chronic for me. I was at a sticking point & decided to give this a try.

In answer to your questions;

1. lol, I've already told you it's a Bill Starr routine, lol

2. The assistance bit means do that at the end of the session. So, on Monday, do the 2 sets of hypers & 4 sets of weighted sit ups at the end of your sesh.

3. If your doing Friday's routine, it means you do 4x5 with the same weight as Monday, the triple is a 2.5% increase on your top set of 5 what you did on Monday. I.e if your final set of squats on Monday was 100kg for 5 reps, on friday's sesh you need to add 2.5% to your 1x3 (so it'd be 102.5kg), do you see what I mean? So for you final set of 8 on friday you take the weight you squatted in your third set of 5 from the previous Monday. It's making you add weight/reps without you really thinking about it.

4. Whatever weight you use for your 3rd set, use it for your fourth, too. I.e. you do Monday's squat for 5 reps, & 5sets - on weds squats you use exactly the same weight for the same amount of sets until the last set where you use the same weight as you do for the set before. So, I.e Monday squats; set 1 - 50kg, set 2- 60kg, set 3 - 70kg, set 4 - 80kg, set 5 - 90kg. On weds you'd do; set 1 - 50kg, set 2 - 60kg, set 3 - 70kg, set 4 - 70kg again - understand?

It's a very taxing programme, but if you have good recovery powers you'll love it. I lasted about 6 weeks (if that) & I became exhausted, but I've got poor recovery powers. It's great for beginners if you can recover. Just eat big mate.

enjoy