JUNE 2025 STRENGTH BLOCK #6 - MADCOW 5X5

June ​2025 Strength Block #6 - Madcow 5x5
IntroductionFor Strength Block #6, we are implementing Madcow 5x5, a progressive strength training program designed for intermediate to advanced lifters looking to break through plateaus and reach new personal records. This block follows a structured plan where weights progressively increase every week, culminating in new 5-rep maxes (5RM) as the cycle progresses.
Originally built for powerlifters and bodybuilders, the Madcow 5x5 method emphasizes progressive overload, compound lifts, and structured accessory work to ensure maximum strength development. This program is strategically timed as a Realization Block to prepare athletes for KPI Week and the Q2 Combine, where we assess individual progress over the quarter.
KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we make our statement in the fitness industry. This is strength training in its purest form.
STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells.
STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS.
Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES.
THIS BLOCK IS A REALIZATION BLOCK

• High intensity, lower volume
  
• Moderate time under tension
  
• Moderate rest periods
  
• Skills under fatigue
  
• Threshold work
  
• Mobility, aerobic, and anaerobic metabolic work
  

Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases.
What is Madcow 5x5?Madcow 5x5 is a progressive overload program that focuses on heavy compound lifts, gradually increasing the load each week until failure is reached. The structure of the program ensures constant strength progression by emphasizing big lifts, incremental weight increases, and volume accumulation.
Key Components of Madcow 5x5

• Three Workouts Per Week: Typically Monday, Wednesday, and Friday
  
• Progressive Overload: Increase weight by 2.5% per week
  
• Heavy Compound Lifts: Squat, Bench Press, Overhead Press, Deadlift, and Row
  
• Weekly PR Attempts: Lifters aim to hit new 5-rep maxes (5RM) by Week 4
  
• Periodization & Failure Testing: The program runs 8-12 weeks, with failure occurring at different points depending on individual progress
  

Weekly BreakdownMonday (Heavy Day)

• Squat – 5x5 (last set is a 5RM attempt)
  
• Bench Press – 5x5 (last set is a 5RM attempt)
  
• Barbell Rows – 5x5 (last set is a 5RM attempt)
  

Wednesday (Light Day)

• Squat – 4x5 (last set repeats 3rd set)
  
• Overhead Press or Incline Bench – 4x5 (last set is a 5RM attempt)
  
• Deadlift – 4x5 (last set is a 5RM attempt)
  

Friday (High Volume Day)

• Squat – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Bench Press – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Barbell Rows – 5x5 (last set is 2.5% heavier than Monday for 3 reps)
  
• Final Set: 8 reps at 77.5% of Monday’s top set to increase volume
  

How Madcow 5x5 Works

• Progressive Load Increases – Each week, lifters add 2.5% more weight to the top set, building towards a new 5RM.
  
• Gradual Intensity Buildup – The first three sets ramp up to the top weight, ensuring proper warm-up and volume accumulation.
  
• Strength Realization – By Week 4, lifters attempt a new 5RM every week.
  
• Failure Point Determines Cycle Duration – The program lasts 8-12 weeks, depending on when the lifter fails to complete their max weight set.
  

Why Madcow 5x5?The Madcow 5x5 method is effective for breaking strength plateaus, improving power output, and reinforcing proper movement patterns under heavier loads. The program’s focus on big compound lifts translates directly to increased overall strength.
Preparing for KPI Week and The Q2 CombineAs a Realization Block, this program is designed to prepare you for testing and assessment.

• KPI Week and the Q2 Combine measure strength progress, power output, and movement efficiency.
  
• Your max effort lifts and rep max improvements will be evaluated to track quarter-over-quarter progress.
  
• Expect to push to new limits and set new personal records by the end of this block.
  

Benefits of the Madcow 5x5 Realization Block

• Increased Absolute Strength – Progressive overload ensures continued strength gains.
  
• Improved PR Attempts – The weekly 5RM testing builds towards new personal bests.
  
• Effective Strength Peaking – Designed to maximize strength realization for assessments.
  
• Enhances Movement Mechanics – Repeated heavy lifting improves technique and efficiency.
  
• Optimized for Powerlifters & Strength Athletes – Ideal for those looking to break through plateaus.
  

Considerations & RecoveryThis program is high-intensity and demands adequate recovery:

• Nutrition & Hydration – Ensure proper protein intake and hydration for recovery.
  
• Mobility & Warm-Ups – Perform dynamic mobility work to prevent stiffness and injuries.
  
• Monitor Fatigue & Load Management – Adjust weights as necessary to prevent burnout.
  

ConclusionThe Madcow 5x5 Realization Block is the final step before KPI Week and the Q2 Combine. With high intensity, structured progression, and weekly PR testing, this block will push your limits and prepare you for peak strength performance.
If you’re ready to test yourself, break plateaus, and set new PRs, Strength Block #6 is here to challenge you. Let’s get to work.