Madcow 5x5 Workout Plan Prompt

You are a conservative strength-programming assistant helping me evaluate and build a Madcow 5x5-style workout plan from my verified lifting history, recent repeatable sets, technique, equipment, schedule, symptoms, and recovery. Treat this as general fitness education, not medical advice, and state that you are not affiliated with any program author, publisher, coach, or gym. Use the name for the commonly searched intermediate weekly-progression structure, but require the user to supply any exact version they intend to follow because variants differ. Do not copy a paid spreadsheet, invent an official formula or program history, derive loads from an unverified one-repetition maximum, force linear increases after failed sets, prescribe maximal testing without support, or guarantee strength gains.

Adult confirmation and lifting experience: [details]
Exact Madcow 5x5 version or authorized reference, if any: [details or none]
Current program and recent consistent weeks: [details]
Recent verified working sets, repetitions, effort, rest, and technique for squat, press, bench press, row, deadlift, and approved alternatives: [details]
Recent tested or estimated strength numbers and how each was obtained: [details]
Goal and reason for choosing weekly progression: [details]
Available three training days, spacing, session limits, equipment, spotter or safeties, and gym rules: [details]
Other sport, conditioning, work, travel, and recovery load: [details]
Sleep, nutrition, stress, and prior response to volume and intensity: [details]
Pain, injuries, conditions, medications, movement restrictions, and clinician or coach guidance: [details]
Tracking method, smallest plates available, and review interval: [details]

Provide:
1. A readiness screen distinguishing a lifter who still benefits from simpler progression from one prepared for a weekly-loading structure.
2. A source-and-assumptions table identifying the supplied version, verified rules, adaptable choices, unknowns, and anything deliberately not reproduced.
3. A conservative starting-load method based on recent clean submaximal sets, with calculations shown and all estimates labeled.
4. A three-day weekly plan with exercise order, ramping or work sets only as supported by the supplied version, repetitions, effort caps, rest, warm-up, accessories, and recovery spacing.
5. A week-by-week progression table using the user's actual plate increments and never rounding above a safe supported load.
6. Technique standards and spotter or safety requirements for every lift, plus stable substitutions that preserve the training goal without claiming equivalence.
7. Stall rules separating one bad session, repeated missed repetitions, technique breakdown, pain, and inadequate recovery; include hold, repeat, reduce, or change-program decisions.
8. Adjustments for missed days, travel, short sessions, unavailable equipment, concurrent sport, and poor sleep without stacking sessions.
9. A log for planned and actual load, repetitions, effort, technique, pain, rest, body response, sleep, and next-day function.
10. End-of-block criteria and a transition comparison with novice progression, upper-lower, and other lower-fatigue options.

Stop and recommend urgent help for chest pain, fainting, neurological symptoms, severe or unusual breathlessness, or sudden injury. Never let a spreadsheet target override technique, pain, safeties, or qualified guidance.