Madcow question

[Emjay]

Hey Andy,

I'm 17y.o., male and weigh 180lbs at 6'2“.

Lifts:
Squat 3x5x253
Deadlift 1x5x308
Bench 3x5x150 (haven't been doing them for a while because of shoulder issues, tried different things, nothing helped, don't like it anyway since I prefer the Press)
Press 3x5x115

I am looking for an intermediate routine because the last 4 weeks on LP I didn't get stronger in any lift.

No benching due to shoulder issues and a general dislike for this movement. At least I wouldn't like to bench more than once a week if that is ok. I am not concerned with Power Lifting.

I would love to have PCs, Chins, Dips and some kind of grip assistance in the routine.

My first idea is to do it „madcow-styled“ the following way:

MO
Squat 5x5
Press 5x5
Power Cleans 5x5
Chin-Ups BW 5x5

WE
Squat 4x5 (light)
Dips 3x5 or 1x5 (across/ramped)
Deadlift 1x5
Farmer's Walk/Power Shrug (alternating)

FR
Squat 1x3, 1x8
Press 1x3, 1x8
PowerCleans 1x3, 1x8
Chin-Ups weighted 1x3, 1x8 BW


Is that Setup ok?

Thanks in advance
Emjay

PS: Been posting this on the other forum and got told that I should restart LP but it seems as if that wouldn't work anymore and I would honestly prefer a less stressfull routine. really.

[Andy Baker (KSC)]

Well, yeah, I would say that SS with the right nutrition behind it is best for you BUT its not like you can't make progress doing something else.


Monday:

Press 5x5
Dips

Tuesday:

Squats 5x5
Power Cleans 5x3

Thursday:

Press 1x3-5
Dips

Friday:

Squats 1x3-5
Deadlifts 1x5


Simple and direct.

[Emjay]

Thanks a lot, Andy!