critique my lifting schedule

[ACP]

Here it is... would be much appreciated.

Mon-Wed-Fri doing mad cow 5x5... did 9 months of SL 5x5 prior until I started to plateau with my squats around 305 - 5 sets of 5 working weight.

U guys prob know what mad cow is but basically is similar to 5x5 but you work up to a heavy set kind of like warm up for regular 5x5, but then you dont do 5 sets of 5 at a heavy working weight. Mon is normal, Wed is lighter squats to give a break, Fri is heavy. So last week was this exactly, week 4 on this program

Mon
Squats - 5x135, 5x170, 5x205, 5x235, 5x270
Bench - 5x95, 5x115, 5x140, 5x160, 5x185
Row (I change this cause warm up sets are too light and sub 1 plate normally) 5x135, 5x135, 5x135, 5x150, 5x170

Wed
Squats - 5x135, 5x170, 10x205, 10x205
Overhead Press - 5x65, 5x80, 5x90, 5x105
Deadlift - 5x185, 5x220, 5x260, 5x295

Fri
Squats - 5x135, 5x170, 5x205, 5x235, 3x295, 10x205
Bench - 5x95, 5x115, 5x140, 5x160, 3x200, 10x140
Row - 5x135, 5x135, 5x135, 5x150, 3x185, 10x135


Then each day I am doing a lot of accessory lifts... pec flys on machine, high incline dumbbells on bench days (usually 4 sets of 15), usually trap bar I do 20x265 on dead lift day to burn out, bench days I also burn out on machine chest press.

What I am not sure about is like what days are good or most beneficial to do things like dumbbell curls, hammer curls, etc?

Or other machine work like cable stuff etc?

 

[snake]

Figure out what works for you and stop doing someone else's workout.

Give me the ACP program and we can go from there.

 

[Seeker]

I wouldn't mess with too many accessories with madcow You pick a couple accessories that will assist your main lifts. stuff like pec dec does nothing to assist anything for this program. If you want to add curls you can add 3 sets of barbell curls on Friday. even throw in a couple sets tricep extensions or weighted dips

 

[Spongy]

what are you trying to accomplish? Are you a powerlifter trying to compete?

 

[notsoswoleCPA]

The one thing I hated about the 5x5 style workouts was squatting 3x per week. Once I made it past 365 pounds on squat, it really sucked to squat 3 days per week!

 

[ACP]

well the 5x5 is actually working really well for me, I lost a lot of fat in the first 6 months and got much stronger than I was.

I like using it because it pushes me past the limit in order to finish the workout, rather than just doing my own thing and telling myself when Im tired.

mostly just looking to add in accessory lifts curls etc but wasnt sure which days of this workout would make the most sense to say curls on

 

[ACP]

thats how I was feeling at 305 it was getting too hard to keep up with 3x per week but that was expected when I started doing 5x5, it did what its supposed to up until then.

 

[ACP]

what are you trying to accomplish? Are you a powerlifter trying to compete?

no, hoping to get stronger and cut body fat, more muscle. Goal is to get bench to 315 and squat to 400

Im 35yrs old, 5'10 231,

 

[snake]

well the 5x5 is actually working really well for me, I lost a lot of fat in the first 6 months and got much stronger than I was.

No strength training workout will have much, if anything to do with your weight over 6 months; that's diet. If you got "much stronger" then I'd dance with the girl I came with.

I like using it because it pushes me past the limit in order to finish the workout, rather than just doing my own thing and telling myself when Im tired.

No workout will push you past your limit. Your limit is your limit and most guys don't reach it most of the time. What's in your heart will push you close to your limit. Give yourself some credit my man.