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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.
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.