Split Version of Madcow's
Any thoughts on this split version of Madcow's for an early-intermediate trainee?
Monday:
Olympic Press: 5x5
Bench: 4x5, 1x3, 1x8
Chinups: 5x5
Dips: 3x8
Wednesday:
Squat: 5x5
Power Clean: 8x3
GHR: 3x8
Friday:
Bench: 5x5
Curls: 3x8
LTE: 3x8
Saturday:
Deadlift: 5x5
Squats: 4x5, 1x3, 1x8
Rows: 5x5
Situps: 3x8
Short Explanation:
1) Why not just do the original program?
Deadlifting 5x5 48 hours after squatting 5x5 doesn't seem to work for me. Squatted 435x5 on Saturday. Struggled with 315x5 deadlift on Monday (PR is 395x5). Decided not to squat today and pulled 455x1 with possibly a few lbs to spare.
2) 5x5 = ramped to a PR
ex: 200x5, 250x5, 300x5, 350x5, 400x5
3) 1x3 sets are +5 (+2.5 for bench) from last time you did a 5 rep PR
ex: 205x5, 255x5, 305x5, 355x5, 405x3, 305x8
4) 3x8 stuff is assistance for sets across
5) 8x3 power cleans are ramped similarly to 5x5
ex: 100x3, 115x3, 130x3, 145x3, 160x3, 175x3, 190x3, 200x3