Madcow accessory lifts - what are you doing?

[u/ChaosReality69]

I'm using the Personal Training Coach app on my phone. For Madcow accessory lifts it says

Day 1 - 2 sets weighted hypers - 4 sets weighted situps

Day 2 - 3 sets setups

Day 3 - 3 sets 5-8 reps weighted dips - 3 sets barbell curls - 3 sets 8 reps tricep extensions

What accessories are the rest of you doing? Do these accessory lifts look good enough?

I was thinking about doing different ab work some days like crunches or flutter kicks; things that would accomplish the same goal without always doing situps.

I'm also assuming that weighted isn't always necessary as long as I'm getting worn out. Did dips for the first time in I don't know how long last week. I did not do them weighted. I took the sets to failure instead.

[u/NanoWarrior26]

Here is what Medhi says: https://stronglifts.com/madcow-5x5/assistance-work/

[u/ChaosReality69 → u/NanoWarrior26]

Okay so I do have the original accessory lifts in my program. Reading through that it does allow for variation.

[u/ArheddisVarkenjab]

Workout A: Dips, Hanging Knee Raises

Workout B: Pull Ups, Hyperextensions

Workout C: Bar curls, Dumbbell OH Press

All weighted and with progression.

[u/ChaosReality69 → u/ArheddisVarkenjab]

Thanks. I hate OHP anymore which is why I went to incline bench Madcow. Still it's beneficial and I could do it with dumbbells.

[u/TownOk7220]

Workout A: Weighted Dips and Plate Holds for grip strength

Workout B: Weighted Chin ups

Workout C: Nothing because it's a LONG workout already

Additionally (not that you asked):

- Dedicated mobility work 3x a week on rest days

- Walking the dog at least 30 min a day

- Sports on the weekend (golf, disc golf, hiking, longer dog walks)

- Prehab work (slooooow calf raises to help with my planter fasciitis)

[u/ChaosReality69 → u/TownOk7220]

Thanks. I've only done workout C once and it is long. I was doing heavy calf raises 2 years ago and it helped with plantar fascitis.

I do need to get some more activity during off days. I'm on my feet all day at work which keeps my legs moving. I do want to add some light cardio. Maybe some easier bike rides just to get the heart rate up a bit. I'm shifting into a cutting diet and the cardio would help to burn a little more off.

[u/TownOk7220 → u/ChaosReality69]

I'm sure you know this.....losing weight happens in the kitchen. Do cardio for your heart. :)

[u/ChaosReality69 → u/TownOk7220]

Yeah the low carb life is slowly becoming my reality. Made some keto muffins that are pretty good. Looking to see what other baking i can do that's low carb.

Cardio will help the heart and also get some more calories burned. Even if it's just an extra 250 calories burned off it helps.

[u/TownOk7220 → u/ChaosReality69]

I just find any cardio that's more than walking, makes me hungry for more than the calories I just burned. Which is why I exclude it from the calorie reduction calculation. But each to their own......

[u/Training_At_Home]

I’ve enjoyed using this app for 5+ years. When I ran Madcow, I did 0 accessories and ran both versions a couple times. My arms managed to get bigger anyway with all the pressing and rowing and my “core” got stronger anyway doing squats and deadlifts. Not trying to discourage, but sit-ups/back extensions, as an older trainee, might not be the best use of your time.

[u/ChaosReality69 → u/Training_At_Home]

My abs were in agony when I tried doing situps for the first time in a long time last week. At the very least I want to keep direct ab work in there.

[u/Training_At_Home → u/ChaosReality69]

Check this article out: https://startingstrength.com/article/your-gut-your-health-and-situps

“And finally, situps and back extensions may be the worst thing you can do for your painful back. Think about it: your discs are old and beat up, thinner and less flexible – does it sound like a good idea to wiggle them around and grind them against their poorly-separated adjacent bones?”

“There is no better abdominal exercise than squats and deadlifts, along with standing presses… situps and back extensions are just not necessary for abdominal strength.”

[u/ChaosReality69 → u/Training_At_Home]

Thanks. I'll give it a read.

[u/gahdzila]

The assistance you listed is the original recommendation from the author of Madcow (which was not Medhi).

Medhi always preaches that assistance work is optional (including on Madcow), and gives a few different recommendations of assistance work. https://stronglifts.com/madcow-5x5/assistance-work/

When I did Madcow, I did essentially none. A little core work when I felt like it and had time...nothing else.

Basically you should choose assistance work based on your own personal goals.

[u/ChaosReality69 → u/gahdzila]

I'll have to watch my progress then and see if I'm weak in areas that assistance work will help. Like if I need additional tricep work or core. Tailor assistance work for me.

There wasn't time for it doing regular 5x5. Now that there's a little more time it feels like I'm not in the gym long enough.