I was told to take 4 weeks to getup to prs on madcow 5x5, but have heard nothing of the sort for this routine.. I screwed my progress on madcow by only going back 2 weeks so I want to be careful. Also Im aiming for 3 minute rests for monday and wendnesday and 5 mins for friday. maybe I should do 5 mins for Monday. this is my template: Monday [High Volume/Moderate Intensity] Squat 5X5 Bench Press 5X5 Bentover BB Row 3x8 Wednesday [Low Volume/Low Intensity] Front Squat 3X3 Press 3X3 Back Extension/GHR 5x10 Chin ups 3x12 Friday [Low Volume/High Intensity] Squat 1X5 Bench Press 1X5 or 5X3 or 5X2 or 5X1 Deadlift 1X5 For the front squat and press should I think I should still do near max effort becasue even though it's a light day, front squats are a lot less taxing than normal ones and because thats the only chance to do the press in the routine. thanks.