Right if I don't make good progress on this, I give up strength and will become a lame ass bodybuilder, so wish me luck. :icon_sad: 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 Deadlift 1X5 16th August: I have managed 1x5 @ 95kg for madcow for my squat Squat: 85kg 5x5 .. I think I should have 3 mins rest on mondays, I was having 4-5 here.. so ill have to lower the weight to 82.5kg next time. I have managed 1x5 @ 92.5kg for madcow for my bench Bench: 82.5kg x5 80kgx5 80kgx5 80kgx4 .. will have to go down to 77.5kg or next week, surely I should be stronger than that considering my madcow lift!? :icon_sad: Bentover BB Row: 60kg 3x8 Im new to these.